Mon 10th Jun 2019 at 6:00pm by beef
Run > Intervals
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Time
59:34
-
Miles 6.04
-
Min/mi 9:52
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Pacing
53%
-
WAVA
51.03
-
Stride(cm)
108
-
Cals
612
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Cadence
151
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BPM
125
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%MHR
78.2
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B/mi 1235
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Asc(m)
150
-
Hillscore
4
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Surface
Road
Notes & Comments
Logaras Rd - 10 x 0.3m
===
1) 1.22m - 11:26(9:24/m) 122/143bpm 127cal 6.39/7.97mph
2) 0.3m - 2:07(7:05/m) 120/134bpm 21cal 8.47/8.97mph
3) 0.06m - 1:23(23:25/m) 123/133bpm 15cal 2.56/8.5mph
4) 0.29m - 2:18(7:56/m) 131/144bpm 28cal 7.56/9.04mph
5) 0.04m - 1:19(30:41/m) 122/139bpm 13cal 1.96/6.82mph
6) 0.3m - 2:05(7:02/m) 126/137bpm 22cal 8.53/8.97mph
7) 0.06m - 1:24(22:34/m) 124/136bpm 14cal 2.66/8.47mph
8) 0.29m - 2:15(7:42/m) 128/146bpm 24cal 7.79/9.37mph
9) 0.04m - 1:23(35:58/m) 124/141bpm 14cal 1.67/7.1mph
10) 0.3m - 2:03(6:53/m) 128/140bpm 22cal 8.71/9.43mph
11) 0.06m - 1:29(24:27/m) 128/137bpm 16cal 2.45/8.7mph
12) 0.29m - 2:14(7:42/m) 130/144bpm 24cal 7.78/9.56mph
13) 0.04m - 1:25(31:41/m) 133/145bpm 17cal 1.89/7.41mph
14) 0.3m - 2:01(6:44/m) 125/143bpm 19cal 8.9/9.43mph
15) 0.06m - 1:31(25:45/m) 137/143bpm 20cal 2.33/8.95mph
16) 0.29m - 2:11(7:28/m) 144/149bpm 30cal 8.04/9.66mph
17) 0.05m - 1:30(30:55/m) 136/150bpm 18cal 1.94/7.45mph
18) 0.3m - 1:55(6:26/m) 134/145bpm 23cal 9.33/10.35mph
19) 0.08m - 1:52(24:10/m) 130/145bpm 19cal 2.48/9.54mph
20) 0.29m - 2:10(7:29/m) 121/132bpm 16cal 8.02/10.73mph
21) 1.38m - 13:33(9:49/m) 121/134bpm 110cal 6.12/7.49mph
===
1) 1.22m - 11:26(9:24/m) 122/143bpm 127cal 6.39/7.97mph
2) 0.3m - 2:07(7:05/m) 120/134bpm 21cal 8.47/8.97mph
3) 0.06m - 1:23(23:25/m) 123/133bpm 15cal 2.56/8.5mph
4) 0.29m - 2:18(7:56/m) 131/144bpm 28cal 7.56/9.04mph
5) 0.04m - 1:19(30:41/m) 122/139bpm 13cal 1.96/6.82mph
6) 0.3m - 2:05(7:02/m) 126/137bpm 22cal 8.53/8.97mph
7) 0.06m - 1:24(22:34/m) 124/136bpm 14cal 2.66/8.47mph
8) 0.29m - 2:15(7:42/m) 128/146bpm 24cal 7.79/9.37mph
9) 0.04m - 1:23(35:58/m) 124/141bpm 14cal 1.67/7.1mph
10) 0.3m - 2:03(6:53/m) 128/140bpm 22cal 8.71/9.43mph
11) 0.06m - 1:29(24:27/m) 128/137bpm 16cal 2.45/8.7mph
12) 0.29m - 2:14(7:42/m) 130/144bpm 24cal 7.78/9.56mph
13) 0.04m - 1:25(31:41/m) 133/145bpm 17cal 1.89/7.41mph
14) 0.3m - 2:01(6:44/m) 125/143bpm 19cal 8.9/9.43mph
15) 0.06m - 1:31(25:45/m) 137/143bpm 20cal 2.33/8.95mph
16) 0.29m - 2:11(7:28/m) 144/149bpm 30cal 8.04/9.66mph
17) 0.05m - 1:30(30:55/m) 136/150bpm 18cal 1.94/7.45mph
18) 0.3m - 1:55(6:26/m) 134/145bpm 23cal 9.33/10.35mph
19) 0.08m - 1:52(24:10/m) 130/145bpm 19cal 2.48/9.54mph
20) 0.29m - 2:10(7:29/m) 121/132bpm 16cal 8.02/10.73mph
21) 1.38m - 13:33(9:49/m) 121/134bpm 110cal 6.12/7.49mph
11:26 2:07 1:23 2:18 1:19 2:05 1:24 2:15 1:23 2:03 1:29 2:14 1:25 2:01 1:31 2:11 1:30 1:55 1:52 2:10 13:33
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 35 | 35 | 9:18 | 102 73-123 | 949 | 160 120-166 | 1/1 |
0.13 | 1:14 | 39 | 10:27 | 129 124-135 | 1347 | 159 156-160 | 2/1 |
0.19 | 1:51 | 37 | 9:50 | 134 129-140 | 1318 | 160 156-164 | 3/0 |
0.25 | 2:24 | 33 | 8:47 | 141 139-142 | 1239 | 163 162-164 | 0/7 |
0.31 | 3:07 | 43 | 11:28 | 140 135-143 | 1606 | 160 154-164 | 2/3 |
0.38 | 3:55 | 48 | 12:46 | 134 128-140 | 1710 | 155 154-156 | 6/0 |
0.44 | 4:39 | 44 | 11:43 | 127 126-128 | 1487 | 157 156-158 | 6/0 |
0.50 | 5:14 | 36 | 9:30 | 126 125-127 | 1196 | 161 160-164 | 0/1 |
0.56 | 5:49 | 34 | 9:08 | 124 121-128 | 1133 | 163 162-164 | 2/0 |
0.63 | 6:22 | 33 | 8:53 | 120 119-121 | 1066 | 165 164-166 | 0/1 |
0.69 | 6:59 | 37 | 9:47 | 120 119-121 | 1175 | 162 160-164 | 1/0 |
0.75 | 7:30 | 31 | 8:19 | 114 109-117 | 949 | 163 162-164 | 0/6 |
0.81 | 7:59 | 29 | 7:48 | 107 106-108 | 835 | 164 164-166 | 0/5 |
0.88 | 8:28 | 29 | 7:37 | 108 106-109 | 822 | 164 162-164 | 0/5 |
0.94 | 8:58 | 30 | 8:01 | 108 104-111 | 867 | 164 162-166 | 0/4 |
1.00 | 9:31 | 33 | 8:56 | 113 111-117 | 1009 | 162 162-164 | 0/0 |
1.06 | 10:01 | 29 | 7:52 | 117 116-117 | 920 | 163 162-164 | 0/4 |
1.13 | 10:32 | 31 | 8:17 | 112 111-114 | 927 | 163 160-164 | 0/2 |
1.19 | 11:08 | 36 | 9:43 | 117 115-119 | 1137 | 160 158-162 | 1/1 |
1.25 | 12:57 | 1:48 +1:25 | 28:54 | 101 84-119 | 2919 | 155 88-178 | 1/1 |
1.31 | 13:29 | 32 | 8:38 | 110 109-112 | 950 | 170 168-172 | 1/1 |
1.38 | 13:55 | 26 | 6:54 | 121 113-131 | 836 | 170 168-170 | 0/2 |
1.44 | 14:23 | 28 | 7:32 | 132 130-134 | 994 | 168 168-170 | 0/1 |
1.50 | 14:50 | 27 | 7:18 | 132 132-133 | 963 | 169 168-170 | 1/0 |
1.56 | 16:02 | 1:11 | 19:02 | 126 115-133 | 2398 | 117 70-168 | 0/2 |
1.63 | 16:40 | 38 | 10:14 | 117 109-128 | 1197 | 127 92-176 | 1/0 |
1.69 | 17:08 | 28 | 7:32 | 122 117-129 | 918 | 170 168-172 | 1/1 |
1.75 | 17:39 | 31 | 8:16 | 131 121-137 | 1083 | 167 166-168 | 2/0 |
1.81 | 18:13 | 33 | 8:51 | 140 137-143 | 1238 | 166 164-166 | 2/0 |
1.88 | 19:01 | 49 | 12:57 | 138 131-142 | 1786 | 132 60-168 | 0/3 |
1.94 | 20:09 | 1:08 | 18:02 | 113 102-128 | 2037 | 120 66-178 | 0/1 |
2.00 | 20:35 | 27 | 7:04 | 116 108-123 | 820 | 172 170-174 | 2/1 |
2.06 | 21:00 | 25 | 6:40 | 128 124-132 | 854 | 170 170-172 | 0/1 |
2.13 | 21:27 | 27 | 7:05 | 134 132-135 | 950 | 170 168-170 | 0/2 |
2.19 | 21:55 | 28 | 7:27 | 136 135-137 | 1013 | 170 168-172 | 1/0 |
2.25 | 23:03 | 1:08 | 18:06 | 128 116-136 | 2316 | 113 54-168 | 0/2 |
2.31 | 23:45 | 42 | 11:18 | 110 108-116 | 1243 | 129 92-176 | 2/0 |
2.38 | 24:12 | 27 | 7:06 | 115 107-127 | 817 | 171 170-174 | 0/1 |
2.44 | 24:42 | 30 | 8:00 | 130 129-133 | 1040 | 168 166-170 | 1/0 |
2.50 | 25:13 | 31 | 8:18 | 138 133-141 | 1145 | 167 166-170 | 2/0 |
2.56 | 25:47 | 34 | 9:05 | 142 140-144 | 1290 | 167 166-170 | 0/2 |
2.63 | 27:13 | 1:26 | 22:55 | 122 110-139 | 2796 | 108 52-176 | 0/0 |
2.69 | 27:42 | 29 | 7:47 | 124 118-129 | 964 | 173 170-176 | 1/1 |
2.75 | 28:06 | 25 | 6:34 | 125 122-127 | 821 | 172 170-172 | 0/2 |
2.81 | 28:33 | 26 | 7:03 | 129 125-136 | 909 | 170 170-170 | 0/1 |
2.88 | 28:59 | 26 | 6:58 | 138 137-140 | 962 | 171 168-172 | 1/1 |
2.94 | 30:11 | 1:12 | 19:18 | 131 123-137 | 2529 | 119 92-170 | 0/2 |
3.00 | 30:54 | 43 | 11:27 | 116 109-120 | 1329 | 129 76-174 | 1/0 |
3.06 | 31:21 | 27 | 7:13 | 112 105-118 | 808 | 172 170-172 | 0/1 |
3.13 | 31:51 | 29 | 7:51 | 130 120-138 | 1020 | 168 166-170 | 3/0 |
3.19 | 32:23 | 32 | 8:32 | 142 140-143 | 1213 | 166 164-168 | 1/0 |
3.25 | 32:53 | 30 | 8:08 | 143 142-144 | 1162 | 168 168-170 | 0/1 |
3.31 | 34:23 | 1:29 | 23:51 | 130 118-145 | 3100 | 104 40-176 | 1/0 |
3.38 | 34:50 | 28 | 7:20 | 123 113-130 | 902 | 175 172-176 | 2/1 |
3.44 | 35:15 | 24 | 6:27 | 115 111-118 | 741 | 173 172-174 | 0/2 |
3.50 | 35:40 | 25 | 6:48 | 122 120-127 | 829 | 172 170-172 | 0/2 |
3.56 | 36:06 | 26 | 7:01 | 134 130-141 | 941 | 172 170-174 | 1/1 |
3.63 | 37:10 | 1:03 | 16:53 | 137 130-141 | 2312 | 129 92-174 | 0/1 |
3.69 | 38:01 | 52 | 13:48 | 141 134-146 | 1945 | 125 90-180 | 1/0 |
3.75 | 38:29 | 28 | 7:22 | 144 143-145 | 1060 | 174 172-174 | 0/1 |
3.81 | 38:57 | 28 | 7:30 | 143 142-144 | 1073 | 171 170-172 | 3/0 |
3.88 | 39:28 | 31 | 8:19 | 143 139-148 | 1188 | 168 166-172 | 1/0 |
3.94 | 39:58 | 30 | 7:54 | 146 143-149 | 1153 | 170 170-172 | 0/2 |
4.00 | 41:28 | 1:30 | 23:59 | 135 122-149 | 3237 | 112 72-174 | 0/0 |
4.06 | 41:57 | 29 | 7:45 | 130 121-135 | 1007 | 179 178-180 | 2/1 |
4.13 | 42:21 | 24 | 6:21 | 133 131-134 | 844 | 175 174-176 | 0/1 |
4.19 | 42:45 | 24 | 6:31 | 136 135-138 | 887 | 175 174-176 | 0/3 |
4.25 | 43:10 | 25 | 6:37 | 138 135-141 | 912 | 175 174-176 | 1/0 |
4.31 | 43:59 | 50 | 13:13 | 141 135-145 | 1864 | 123 58-176 | 0/1 |
4.38 | 45:12 | 1:13 | 19:21 | 124 116-135 | 2399 | 108 92-180 | 1/1 |
4.44 | 45:44 | 32 | 8:30 | 115 111-120 | 978 | 175 174-180 | 1/0 |
4.50 | 46:11 | 27 | 7:19 | 118 115-121 | 864 | 172 170-174 | 1/0 |
4.56 | 46:43 | 31 | 8:20 | 120 118-123 | 1000 | 168 168-170 | 4/0 |
4.62 | 47:12 | 29 | 7:49 | 128 122-132 | 1001 | 169 168-170 | 0/2 |
4.69 | 48:51 | 1:39 +1:01 | 26:24 | 126 117-133 | 3327 | 151 42-170 | 0/2 |
4.75 | 49:27 | 36 | 9:40 | 125 116-132 | 1208 | 162 158-166 | 1/0 |
4.81 | 50:04 | 37 | 9:44 | 118 116-122 | 1149 | 159 158-160 | 4/0 |
4.87 | 50:35 | 31 | 8:15 | 122 121-123 | 1006 | 162 162-164 | 0/2 |
4.94 | 51:06 | 32 | 8:30 | 119 118-120 | 1011 | 164 162-164 | 0/2 |
5.00 | 51:39 | 33 | 8:49 | 116 115-117 | 1023 | 162 162-164 | 0/2 |
5.06 | 52:13 | 34 | 9:02 | 117 115-119 | 1056 | 163 162-164 | 1/0 |
5.12 | 52:47 | 33 | 8:52 | 118 117-119 | 1046 | 164 160-166 | 1/2 |
5.19 | 53:30 | 44 | 11:42 | 121 116-127 | 1416 | 157 156-160 | 9/0 |
5.25 | 54:06 | 35 | 9:25 | 129 127-130 | 1216 | 161 160-162 | 0/6 |
5.31 | 54:38 | 32 | 8:36 | 123 118-126 | 1059 | 165 162-166 | 0/3 |
5.38 | 55:10 | 31 | 8:24 | 115 112-117 | 966 | 165 164-166 | 1/2 |
5.44 | 55:43 | 34 | 9:00 | 113 111-115 | 1016 | 163 160-164 | 3/1 |
5.50 | 56:21 | 38 | 10:05 | 122 117-127 | 1230 | 160 160-162 | 3/0 |
5.56 | 57:00 | 39 | 10:18 | 127 125-128 | 1307 | 160 158-162 | 1/3 |
5.63 | 57:36 | 36 | 9:39 | 123 118-126 | 1187 | 163 162-164 | 2/1 |
5.69 | 58:19 | 43 | 11:28 | 120 116-124 | 1376 | 158 156-162 | 2/0 |
5.75 | 59:04 | 45 | 12:05 | 125 124-126 | 1510 | 157 156-158 | 5/0 |
5.81 | 1:00:02 | 58 +19 | 15:21 | 122 118-128 | 1874 | 151 96-158 | 3/0 |
5.88 | 1:00:48 | 46 | 12:22 | 124 121-126 | 1533 | 157 156-158 | 4/0 |
5.94 | 1:01:24 | 36 | 9:31 | 125 122-126 | 1190 | 160 158-162 | 1/4 |
6.00 | 1:01:58 | 34 | 8:59 | 118 115-121 | 1060 | 162 160-164 | 1/3 |
6.04 | 1:02:20 | 22 | 10:38 | 113 113-113 | 1202 | 159 158-160 | 2/0 |
Elevation
Asc 150m,
Range 37m, Flat prediction 58:25
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
23 4.3% | 12:05 |
20 3.2% | 10:34 |
See your biggest climbs |
Cadence
151 (180 max)
Stride Length: 108cm
Run: 79%
Walk: 21%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:51 | 8:51 | 50.90 |
5km | 29:27 | 9:29 | 52.09 |
5M | 48:45 | 9:45 | 51.35 |
10km | 1:01:23 | 9:53 | 50.98 |
10M | 1:41:39 | 10:10 | 50.95 |
Half | 2:15:20 | 10:20 | 50.27 |
20M | 3:31:56 | 10:36 | 50.87 |
Mara | 4:42:10 | 10:46 | 50.95 |
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