Wed 3rd Jul 2019 at 6:00am by stewboy

Run > Intervals

  • Time
    53:05
  • Miles
    5.64
  • Min/mi
    9:25
  • Pacing
    66%
  • Stride(cm)
    112
  • Cals
    543
  • Cadence
    152
  • BPM
    165
  • %MHR
    96.7
  • B/mi
    1556
  • Asc(m)
    94
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1.01m - 10:58(10:51/m)
2) 0.5m - 3:55(7:45/m)

3) 0.12m - 1:25(11:54/m)

4) 0.52m - 4:07(7:59/m)

5) 0.14m - 1:33(10:44/m)
6) 0.51m - 3:45(7:19/m)
7) 0.11m - 1:23(12:35/m)
8) 0.5m - 4:07(8:11/m)
9) 0.13m - 1:33(12:15/m)
10) 0.51m - 3:28(6:47/m)

11) 0.09m - 1:33(16:33/m)
12) 0.26m - 2:08(8:06/m)
13) 0.11m - 1:34(13:57/m)
14) 0.14m - 57(6:55/m)
15) 0.07m - 1:32(20:58/m)
16) 0.14m - 58(6:50/m)

17) 0.07m - 1:36(24:11/m)
18) 0.53m - 4:25(8:19/m)
19) 0.16m - 2:10(13:13/m)

Intervals
====
1m warm

800 metres @ 10km pace (7:55)
800 metres @ Tempo pace (8:15)
800 metres @ 5km pace (7:40)
800 metres @ Tempo pace (8:15)
400 metres @ Mile pace (7:00)
800 metres @ Tempo pace (8:15)
(2x) 200 metres @ Mile pace (7:00)
800 metres @ Tempo pace (8:15)

90 second (0.2km) recovery between each interval

0.2km cool
10:58 3:55 1:25 4:07 1:33 3:45 1:23 4:07 1:33 3:28 1:33 2:08 1:34 57 1:32 58 1:36 4:25 2:10

Pace

15% 10% 12% 11% 18% 34%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 47 47 12:34 162 162-162 2036 161 140-188 0/2
0.13 1:31 44 11:48 162 162-162 1913 155 70-188 0/1
0.19 2:09 38 10:01 162 162-162 1622 162 140-164 1/2
0.25 2:51 42 11:11 162 162-162 1812 161 140-164 0/0
0.31 3:30 39 10:21 162 162-162 1676 160 140-164 1/1
0.38 4:16 46 12:15 162 162-162 1985 161 140-164 0/1
0.44 4:56 40 10:43 162 162-162 1735 160 140-188 1/0
0.50 5:41 45 12:03 162 162-162 1951 162 140-188 1/0
0.56 6:23 42 11:10 162 162-162 1808 162 140-164 2/1
0.63 7:07 44 11:50 162 162-162 1917 158 118-164 1/0
0.69 7:47 40 10:36 162 162-162 1718 160 140-164 2/2
0.75 8:28 41 10:58 162 162-162 1776 156 118-188 1/0
0.81 9:04 36 9:35 162 162-162 1554 153 94-188 1/0
0.88 9:39 34 9:11 162 162-162 1489 160 140-164 0/1
0.94 10:18 40 10:33 162 162-162 1710 157 118-164 1/0
1.00 10:52 34 9:00 162 162-162 1458 160 70-188 1/0
1.06 11:19 27 7:14 162 162-162 1172 164 140-188 1/1
1.13 12:36 1:17 +48 20:24 148 126-162 3020 154 70-256 1/1
1.19 13:01 25 6:42 147 139-154 985 159 118-188 1/1
1.25 13:28 27 7:13 163 155-171 1176 166 140-188 2/0
1.31 13:58 30 8:05 174 172-175 1405 165 140-188 1/1
1.38 14:27 29 7:44 177 175-177 1368 161 118-188 1/1
1.44 14:56 29 7:51 177 177-177 1391 165 140-188 1/0
1.50 15:27 30 8:07 177 176-177 1435 160 140-164 1/0
1.56 16:06 39 10:22 176 176-176 1824 143 46-188 3/1
1.63 16:50 45 11:53 176 176-177 2093 147 70-188 2/1
1.69 17:24 34 8:56 177 177-178 1582 147 46-188 1/0
1.75 17:53 29 7:51 177 177-177 1389 161 118-164 1/1
1.81 18:25 32 8:29 178 176-180 1510 160 118-188 0/2
1.88 18:58 33 8:51 179 179-180 1584 162 118-188 2/0
1.94 19:28 30 7:58 179 179-179 1425 164 140-188 1/1
2.00 19:56 28 7:21 178 178-179 1307 163 140-188 0/1
2.06 20:26 30 8:01 178 177-178 1428 166 164-188 1/0
2.13 20:53 27 7:19 177 177-177 1296 165 164-188 0/1
2.19 21:29 36 9:40 177 176-177 1711 152 94-188 1/2
2.25 22:08 39 10:19 176 176-176 1817 154 94-164 0/1
2.31 22:46 38 10:14 176 175-177 1801 159 140-164 1/1
2.38 23:14 27 7:19 177 175-178 1295 162 118-212 0/3
2.44 23:40 26 6:57 177 177-178 1230 172 164-212 2/1
2.50 24:57 1:17 +56 20:38 170 167-179 3507 157 70-188 1/3
2.56 25:23 26 6:56 168 168-169 1164 171 164-188 0/3
2.63 25:48 25 6:39 169 169-170 1125 172 164-188 0/2
2.69 26:14 26 6:53 170 170-171 1170 166 140-188 0/2
2.75 26:39 25 6:44 171 171-172 1150 167 140-188 1/2
2.81 27:14 35 9:13 173 172-173 1595 163 70-188 0/2
2.88 27:50 36 9:33 174 173-175 1660 150 70-188 1/2
2.94 28:36 46 +10 12:21 176 175-177 2172 145 70-232 1/2
3.00 29:14 38 10:05 175 174-176 1766 140 46-188 0/1
3.06 29:42 28 7:24 177 176-178 1309 163 94-188 0/0
3.13 30:09 27 7:13 178 177-179 1284 160 94-188 0/1
3.19 30:41 32 8:35 178 177-179 1529 166 140-188 0/1
3.25 31:14 33 8:51 179 176-180 1583 161 140-188 0/0
3.31 31:42 28 7:28 177 176-178 1321 155 46-188 0/1
3.38 32:24 42 11:06 178 176-180 1975 164 140-188 1/1
3.44 32:51 27 7:15 178 177-179 1290 165 140-188 1/0
3.50 33:31 40 10:38 178 177-179 1894 155 70-188 0/0
3.56 34:13 43 11:21 177 176-178 2009 160 140-164 0/0
3.63 34:50 37 9:49 178 176-180 1746 163 140-188 0/0
3.69 35:13 23 6:11 178 178-179 1100 171 140-188 0/1
3.75 35:40 27 7:08 179 178-180 1275 168 70-188 0/3
3.81 36:05 25 6:41 180 180-181 1202 175 140-188 5/0
3.88 36:29 24 6:19 182 182-183 1150 175 164-188 0/1
3.94 37:02 33 8:51 183 183-183 1620 172 140-188 0/0
4.00 37:29 27 7:13 184 183-184 1328 176 140-188 2/0
4.06 37:52 23 6:12 185 184-186 1148 177 164-188 1/0
4.13 38:32 40 10:43 177 167-186 1897 124 70-188 1/1
4.19 39:40 1:08 18:04 152 145-167 2745 85 22-162 1/3
4.25 40:17 37 9:56 145 144-145 1440 150 92-186 4/0
4.31 40:48 31 8:14 144 144-144 1186 168 94-188 1/0
4.38 41:14 25 6:47 144 144-144 977 151 70-188 2/0
4.44 41:41 28 7:23 144 144-144 1063 164 140-188 2/3
4.50 42:39 58 15:21 143 143-144 2196 100 22-188 1/0
4.56 43:23 44 11:41 143 143-143 1671 153 94-188 2/0
4.62 43:48 25 6:40 143 143-143 953 177 140-188 0/1
4.69 44:12 25 6:33 143 142-143 937 170 94-188 0/0
4.75 45:18 1:06 17:37 141 137-142 2484 92 22-164 0/0
4.81 46:11 52 13:59 142 135-158 1985 125 22-210 0/0
4.87 46:36 25 6:44 166 159-173 1117 182 140-212 1/0
4.94 47:35 59 15:42 158 138-176 2480 100 46-188 0/1
5.00 48:43 1:08 18:15 127 117-141 2318 105 22-188 0/1
5.06 49:17 33 8:54 143 141-146 1274 170 164-188 0/1
5.12 49:47 30 7:59 148 146-150 1181 168 140-188 3/0
5.19 50:20 33 8:48 153 151-156 1346 171 164-188 1/0
5.25 50:55 35 9:20 158 156-161 1475 169 164-188 0/1
5.31 51:29 34 9:04 164 161-166 1486 164 140-188 0/1
5.38 51:56 28 7:23 169 167-171 1248 165 118-188 1/0
5.44 52:28 32 8:29 173 171-176 1467 157 70-188 1/1
5.50 53:13 44 11:51 177 172-180 2096 129 92-188 1/1
5.56 54:01 48 12:48 172 172-172 2201 151 70-186 2/1
5.63 54:47 46 12:23 172 172-172 2130 151 70-164 0/1
5.64 54:55 8 11:23 172 172-172 1957 97 70-164 0/0

Heart

165/186max
  • Show Beats/Mile

Elevation

Asc 94m, Range 29m, Flat prediction 53:05
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

152 (256 max) Stride Length: 112cm Run: 84% Walk: 16%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:38 6:33 0.00% More
800m 3:22 6:47 0.00% More
1km 4:55 7:54 0.00% More
Mile 8:10 8:10 0.00% More
5k 27:21 8:48 0.00% More
5 miles 47:23 9:29 0.00% More

Predictions

Dist Time Per Mile
1M 8:29 8:29
5km 28:13 9:05
5M 46:43 9:21
10km 58:49 9:28
10M 1:37:25 9:45
Half 2:09:41 9:54
20M 3:23:06 10:09
Mara 4:30:24 10:19
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