Wed 10th Jul 2019 at 12:00pm by Hawkins

Run > Intervals
  • warm
  • Time
    44:16
  • Miles
    5.40
  • Min/mi
    8:12
  • Pacing
    95%
  • WAVA
    53.68
  • Stride(cm)
    110
  • Cals
    587
  • Cadence
    178
  • BPM
    149
  • %MHR
    71.5
  • B/mi
    1218
  • Asc(m)
    44
  • Surface
    Road

Notes & Comments

Heat-adjusted interval training.

Split Summary
===
1) 1m - 8:30(8:30/m) 136/149bpm 102cal 7.05/7.47mph
2) 1m - 8:08(8:08/m) 147/157bpm 108cal 7.38/7.76mph
3) 1m - 7:52(7:52/m) 154/165bpm 112cal 7.63/7.93mph
4) 1m - 8:01(8:01/m) 155/161bpm 113cal 7.49/7.6mph
5) 1m - 8:25(8:25/m) 152/162bpm 109cal 7.12/7.6mph
6) 0.4m - 3:21(8:21/m) 153/161bpm 43cal 7.19/7.49mph
8:30 8:08 7:52 8:01 8:25 3:21

Pace

10% 70% 20%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 34 34 9:03 107 88-130 969 160 94-168 0/0
0.13 1:03 29 7:39 134 133-137 1024 167 166-168 0/1
0.19 1:35 33 8:42 137 135-140 1193 167 166-168 1/0
0.25 2:11 36 9:39 137 135-138 1322 169 168-172 0/2
0.31 2:44 33 8:47 138 136-140 1213 169 166-174 0/0
0.38 3:15 30 8:07 136 132-139 1105 171 166-176 1/0
0.44 3:46 31 8:14 139 137-142 1145 171 170-172 2/0
0.50 4:17 31 8:14 139 136-141 1145 174 172-174 0/0
0.56 4:51 34 9:04 139 136-141 1260 172 170-174 0/1
0.63 5:22 31 8:19 136 134-138 1131 172 170-176 0/0
0.69 5:52 30 8:08 140 137-143 1138 173 170-174 0/1
0.75 6:24 31 8:20 141 140-142 1175 174 172-178 0/1
0.81 6:58 34 9:06 142 140-143 1292 175 172-178 1/0
0.88 7:30 32 8:39 140 138-144 1211 175 174-176 1/0
0.94 8:01 31 8:17 141 140-144 1169 175 174-176 0/0
1.00 8:30 29 7:40 145 140-149 1113 178 176-178 0/0
1.06 8:57 27 7:15 152 148-156 1102 177 174-182 0/1
1.13 9:28 31 8:12 146 145-148 1197 176 176-178 1/0
1.19 9:59 31 8:12 147 145-150 1206 176 176-178 0/0
1.25 10:31 33 8:42 145 142-149 1260 174 170-176 0/0
1.31 11:03 31 8:23 145 143-146 1216 175 174-176 0/1
1.38 11:34 31 8:16 144 143-144 1189 178 178-180 0/0
1.44 12:02 28 7:34 146 141-149 1106 179 176-180 0/1
1.50 12:31 29 7:40 148 147-149 1135 179 176-180 0/0
1.56 13:03 32 8:28 150 144-156 1270 177 176-180 0/1
1.63 13:33 31 8:08 146 144-148 1188 178 176-180 0/0
1.69 14:03 30 7:53 152 148-156 1198 179 174-182 1/0
1.75 14:34 31 8:21 152 150-155 1270 178 176-178 1/0
1.81 15:05 31 8:13 147 145-150 1208 178 178-180 1/0
1.88 15:35 30 8:07 145 144-147 1178 178 178-178 0/0
1.94 16:06 30 8:08 143 140-147 1163 178 174-180 0/0
2.00 16:38 32 8:30 145 141-148 1232 178 178-178 0/1
2.06 17:06 28 7:31 148 145-152 1113 184 184-184 0/0
2.13 17:34 28 7:26 152 149-155 1130 185 184-186 0/0
2.19 18:02 29 7:37 155 154-157 1180 184 184-186 0/1
2.25 18:32 30 7:52 155 153-157 1220 182 182-182 0/2
2.31 19:02 30 8:02 152 152-153 1220 181 180-182 1/0
2.38 19:33 31 8:23 153 151-154 1284 183 182-184 1/0
2.44 20:04 30 8:02 155 150-160 1245 182 176-184 0/0
2.50 20:32 29 7:43 153 152-154 1180 182 180-184 0/0
2.56 21:01 28 7:36 156 154-157 1185 184 182-186 0/0
2.63 21:29 28 7:31 155 154-156 1165 183 182-186 0/1
2.69 22:00 31 8:09 153 151-157 1246 185 184-186 2/0
2.75 22:29 30 7:53 154 152-156 1215 184 182-186 0/0
2.81 23:00 31 8:09 154 153-155 1256 183 182-184 0/0
2.88 23:30 30 7:58 154 153-156 1227 184 182-186 0/0
2.94 23:59 29 7:43 158 154-164 1219 184 182-186 2/0
3.00 24:29 31 8:10 159 155-163 1297 184 182-188 0/0
3.06 24:59 29 7:51 159 157-161 1247 182 180-184 0/0
3.13 25:28 29 7:52 157 155-158 1234 182 180-184 0/1
3.19 25:58 30 7:53 156 154-157 1231 182 180-182 0/2
3.25 26:27 29 7:50 153 149-156 1199 180 180-182 0/1
3.31 26:59 32 8:25 150 148-152 1263 180 178-182 0/0
3.38 27:28 29 7:46 153 152-154 1189 182 180-182 1/0
3.44 27:59 31 8:21 156 153-158 1302 182 180-184 0/0
3.50 28:31 32 8:27 159 158-160 1343 180 180-182 1/0
3.56 29:02 31 8:13 158 157-159 1298 184 184-184 1/0
3.63 29:30 28 7:26 157 155-159 1168 183 180-184 0/1
3.69 30:00 30 8:02 157 156-157 1261 183 180-186 0/0
3.75 30:31 31 8:18 157 155-158 1304 180 174-186 0/0
3.81 31:02 31 8:12 153 151-156 1254 180 178-182 0/1
3.88 31:30 29 7:37 152 149-153 1158 181 180-184 1/0
3.94 32:00 30 7:56 154 152-155 1221 183 182-184 1/0
4.00 32:30 30 8:01 155 153-155 1242 181 180-182 0/0
4.06 33:02 32 8:31 153 152-155 1303 178 176-180 0/3
4.13 33:33 31 8:11 153 152-153 1252 179 178-180 1/1
4.19 34:04 31 8:24 153 152-154 1285 179 178-180 1/0
4.25 34:35 31 8:22 150 148-153 1254 178 176-180 1/1
4.31 35:08 33 8:45 148 146-149 1296 175 170-180 1/0
4.38 35:40 31 8:22 149 148-150 1246 178 176-180 0/0
4.44 36:13 33 8:52 149 149-150 1322 178 176-178 0/1
4.50 36:46 34 8:57 149 146-154 1334 175 170-180 1/0
4.56 37:19 32 8:37 149 148-150 1284 178 176-180 0/1
4.62 37:47 29 7:37 151 147-155 1149 181 178-182 1/0
4.69 38:18 31 8:10 155 153-156 1266 179 178-180 1/0
4.75 38:50 32 8:35 156 154-157 1340 179 178-180 0/0
4.81 39:22 32 8:27 153 151-156 1292 180 178-182 0/0
4.87 39:53 31 8:20 155 150-161 1293 178 176-180 0/2
4.94 40:24 31 8:18 153 152-154 1269 179 178-180 1/0
5.00 40:55 31 8:18 155 154-157 1286 180 178-180 1/2
5.06 41:27 32 8:26 157 154-161 1324 179 178-180 0/1
5.12 41:59 32 8:37 153 151-156 1318 177 172-180 0/2
5.19 42:33 33 8:54 152 145-155 1353 176 174-178 2/0
5.25 43:03 30 8:05 150 148-152 1213 178 176-180 0/1
5.31 43:32 29 7:48 152 151-154 1186 180 178-182 1/0
5.38 44:04 31 8:22 155 154-157 1298 180 176-182 1/0
5.40 44:16 12 8:02 152 151-152 1221 180 180-180 0/0

Heart

149/164max
  • Show Beats/Mile

Elevation

Asc 44m, Range 5m, Flat prediction 44:16
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

178 (188 max) Stride Length: 110cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 178 5.4 44:16 8:12
Walk 0.0 94 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:53 7:36 40.77% More
800m 3:53 7:49 45.63% More
1km 4:50 7:46 48.04% More
Mile 7:51 7:51 50.74% More
5k 24:50 7:59 54.50% More
5 miles 40:47 8:09 53.86% More

Predictions

Dist Time Per Mile WAVA
1M 6:49 6:49 58.40
5km 23:58 7:43 56.46
5M 40:39 8:08 54.04
10km 51:44 8:20 52.96
10M 1:27:43 8:46 51.56
Half 1:58:23 9:02 50.12
20M 3:09:21 9:28 49.65
Mara 4:15:32 9:45 49.06
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