Mon 29th Jul 2019 at 7:00pm by Nilz
Run > Intervals
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Time
58:57
-
Miles 4.33
-
Min/mi 13:37
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Pacing
24%
-
WAVA
40.12
-
Stride(cm)
69
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Cals
560
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Cadence
171
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BPM
137
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%MHR
81.2
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B/mi 1868
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Asc(m)
81
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Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 7:10(7:10/km) 128/140bpm 72cal 8.37/9.71kmph
2) 1km - 7:11(7:11/km) 141/162bpm 79cal 8.35/9.61kmph
3) 1km - 7:42(7:42/km) 152/168bpm 88cal 7.8/9.98kmph
4) 1km - 7:28(7:28/km) 145/157bpm 81cal 8.03/10.45kmph
5) 1km - 8:03(8:03/km) 141/154bpm 80cal 7.45/10.71kmph
6) 1km - 14:00(14:00/km) 118/152bpm 83cal 4.28/10.21kmph
7) 0.97km - 7:23(7:35/km) 143/150bpm 77cal 7.91/9.87kmph
===
1) 1km - 7:10(7:10/km) 128/140bpm 72cal 8.37/9.71kmph
2) 1km - 7:11(7:11/km) 141/162bpm 79cal 8.35/9.61kmph
3) 1km - 7:42(7:42/km) 152/168bpm 88cal 7.8/9.98kmph
4) 1km - 7:28(7:28/km) 145/157bpm 81cal 8.03/10.45kmph
5) 1km - 8:03(8:03/km) 141/154bpm 80cal 7.45/10.71kmph
6) 1km - 14:00(14:00/km) 118/152bpm 83cal 4.28/10.21kmph
7) 0.97km - 7:23(7:35/km) 143/150bpm 77cal 7.91/9.87kmph
7:10 7:11 7:42 7:28 8:03 14:00 7:23
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 1:01 | 1:01 | 16:14 | 98 87-109 | 1590 | 157 112-174 | 1/0 |
0.13 | 1:43 | 43 | 11:20 | 119 111-124 | 1349 | 173 170-176 | 1/2 |
0.19 | 2:25 | 42 | 11:11 | 132 126-135 | 1477 | 173 172-174 | 2/0 |
0.25 | 3:10 | 44 | 11:49 | 137 135-138 | 1620 | 174 170-176 | 1/0 |
0.31 | 3:51 | 42 | 11:05 | 137 136-138 | 1518 | 172 170-174 | 0/1 |
0.38 | 4:31 | 40 | 10:37 | 138 136-139 | 1464 | 174 174-174 | 1/2 |
0.44 | 5:13 | 42 | 11:05 | 138 136-139 | 1530 | 173 170-174 | 0/1 |
0.50 | 5:52 | 40 | 10:38 | 136 135-137 | 1446 | 175 174-176 | 1/1 |
0.56 | 6:33 | 40 | 10:42 | 135 134-137 | 1444 | 173 170-174 | 2/1 |
0.63 | 7:13 | 40 | 10:44 | 135 134-136 | 1448 | 173 168-174 | 0/2 |
0.69 | 7:53 | 40 | 10:42 | 133 133-134 | 1423 | 172 170-174 | 0/2 |
0.75 | 8:35 | 42 | 11:17 | 135 133-139 | 1524 | 172 170-174 | 2/0 |
0.81 | 9:18 | 43 | 11:32 | 137 135-139 | 1580 | 170 166-172 | 3/0 |
0.88 | 9:56 | 38 | 10:05 | 143 141-145 | 1441 | 169 168-172 | 0/3 |
0.94 | 11:02 | 1:06 | 17:34 | 132 128-139 | 2319 | 167 160-174 | 1/0 |
1.00 | 11:42 | 40 | 10:35 | 136 132-141 | 1439 | 171 170-172 | 1/1 |
1.06 | 12:23 | 41 | 10:56 | 140 138-144 | 1531 | 170 168-172 | 0/1 |
1.13 | 13:03 | 40 | 10:37 | 149 147-154 | 1581 | 172 170-174 | 0/1 |
1.19 | 13:45 | 42 | 11:19 | 156 154-158 | 1766 | 171 168-172 | 0/2 |
1.25 | 14:25 | 40 | 10:45 | 161 158-164 | 1731 | 172 170-174 | 0/2 |
1.31 | 15:06 | 41 | 10:56 | 164 163-165 | 1793 | 172 170-174 | 2/0 |
1.38 | 15:49 | 43 | 11:21 | 166 163-168 | 1885 | 170 168-172 | 1/0 |
1.44 | 16:28 | 39 | 10:20 | 165 164-167 | 1704 | 172 170-174 | 1/1 |
1.50 | 17:12 | 44 | 11:42 | 166 165-167 | 1941 | 171 170-172 | 4/0 |
1.56 | 19:05 | 1:54 +12 | 30:17 | 145 134-163 | 4391 | 173 170-176 | 0/1 |
1.63 | 19:46 | 41 | 10:49 | 142 139-143 | 1537 | 174 172-176 | 1/1 |
1.69 | 20:25 | 39 | 10:22 | 142 140-145 | 1472 | 174 172-176 | 0/1 |
1.75 | 21:04 | 39 | 10:25 | 144 142-145 | 1499 | 174 172-174 | 0/1 |
1.81 | 21:41 | 38 | 10:05 | 141 139-145 | 1422 | 174 172-176 | 0/1 |
1.88 | 22:20 | 39 | 10:25 | 149 144-153 | 1552 | 173 172-176 | 0/1 |
1.94 | 23:02 | 41 | 10:59 | 155 153-156 | 1702 | 172 170-174 | 1/0 |
2.00 | 23:42 | 40 | 10:38 | 152 147-156 | 1616 | 172 172-174 | 1/1 |
2.06 | 24:22 | 40 | 10:48 | 143 141-146 | 1544 | 172 170-172 | 0/1 |
2.13 | 25:04 | 42 | 11:10 | 143 142-145 | 1598 | 174 172-174 | 4/0 |
2.19 | 26:33 | 1:29 | 23:47 | 136 132-145 | 3235 | 172 170-176 | 0/2 |
2.25 | 27:13 | 40 | 10:44 | 136 132-141 | 1460 | 175 174-176 | 1/1 |
2.31 | 27:52 | 39 | 10:18 | 148 144-153 | 1525 | 175 174-178 | 0/1 |
2.38 | 28:33 | 41 | 10:49 | 149 145-150 | 1611 | 174 170-176 | 0/1 |
2.44 | 29:12 | 39 | 10:24 | 146 143-148 | 1519 | 174 170-176 | 0/2 |
2.50 | 29:52 | 40 | 10:44 | 147 146-150 | 1578 | 174 172-176 | 0/1 |
2.56 | 30:34 | 43 | 11:21 | 153 152-154 | 1736 | 174 174-174 | 1/0 |
2.63 | 31:15 | 41 | 10:56 | 144 140-153 | 1574 | 174 170-176 | 1/0 |
2.69 | 31:59 | 43 | 11:36 | 141 139-142 | 1635 | 173 170-174 | 0/1 |
2.75 | 32:44 | 46 | 12:10 | 144 141-146 | 1752 | 173 172-174 | 3/0 |
2.81 | 34:45 | 2:01 | 32:16 | 136 132-141 | 4388 | 162 100-176 | 0/2 |
2.88 | 35:25 | 40 | 10:34 | 132 129-137 | 1394 | 175 174-176 | 1/1 |
2.94 | 36:02 | 37 | 9:50 | 142 138-144 | 1397 | 174 172-176 | 0/1 |
3.00 | 36:41 | 39 | 10:28 | 143 141-145 | 1496 | 174 172-176 | 0/1 |
3.06 | 37:18 | 37 | 9:54 | 142 140-144 | 1405 | 174 172-176 | 0/2 |
3.13 | 37:56 | 38 | 10:04 | 141 140-142 | 1420 | 175 174-176 | 0/1 |
3.19 | 38:36 | 40 | 10:34 | 144 141-146 | 1521 | 174 172-176 | 1/1 |
3.25 | 39:12 | 36 | 9:43 | 147 144-149 | 1428 | 174 172-176 | 1/0 |
3.31 | 39:55 | 43 | 11:27 | 150 148-151 | 1717 | 172 170-174 | 1/1 |
3.38 | 40:33 | 38 | 10:07 | 151 149-152 | 1527 | 175 174-176 | 3/0 |
3.44 | 45:35 | 5:02 | 1:20:39 | 117 95-151 | 9436 | 154 134-176 | 1/1 |
3.50 | 49:08 | 3:32 | 56:38 | 94 87-105 | 5323 | 154 96-170 | 0/2 |
3.56 | 50:02 | 54 | 14:30 | 118 105-127 | 1711 | 172 166-174 | 2/0 |
3.63 | 50:42 | 40 | 10:37 | 132 130-132 | 1402 | 174 172-176 | 1/1 |
3.69 | 51:20 | 38 | 10:07 | 132 132-132 | 1335 | 175 174-176 | 1/3 |
3.75 | 52:00 | 40 | 10:42 | 139 132-143 | 1487 | 175 174-176 | 2/2 |
3.81 | 52:42 | 42 | 11:15 | 140 136-146 | 1575 | 174 172-176 | 3/0 |
3.88 | 53:32 | 50 | 13:12 | 147 143-149 | 1941 | 156 126-172 | 1/2 |
3.94 | 54:16 | 44 | 11:50 | 145 143-147 | 1715 | 172 170-174 | 3/2 |
4.00 | 54:59 | 43 | 11:34 | 146 144-148 | 1688 | 172 170-174 | 0/2 |
4.06 | 55:48 | 48 | 12:56 | 146 144-150 | 1888 | 162 122-174 | 3/0 |
4.13 | 56:34 | 46 | 12:21 | 146 144-148 | 1804 | 171 170-174 | 1/0 |
4.19 | 57:24 | 50 | 13:13 | 140 136-145 | 1851 | 155 124-176 | 0/1 |
4.25 | 58:04 | 40 | 10:37 | 139 135-143 | 1476 | 173 170-174 | 1/1 |
4.31 | 58:46 | 42 | 11:19 | 142 139-143 | 1607 | 173 170-174 | 0/2 |
4.33 | 59:09 | 23 | 18:40 | 139 137-142 | 2595 | 135 102-172 | 0/0 |
Heart
137/168max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 81m,
Range 11m, Flat prediction 58:57
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
171 (178 max)
Stride Length: 69cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 94.5 | 172 | 4.3 | 55:51 | 13:11 |
Walk | 3.2 | 118 | 0.1 | 1:54 | 23:22 |
Still | 2.0 | - | - | 1:11 | - |
Pause | 0.3 | - | - | 12 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:41 | 10:41 | 45.94 |
5km | 40:02 | 12:53 | 41.82 |
5M | 1:09:43 | 13:57 | 39.34 |
10km | 1:29:49 | 14:27 | 38.24 |
10M | 2:36:25 | 15:39 | 36.42 |
Half | 3:34:18 | 16:22 | 34.96 |
20M | 5:50:59 | 17:33 | 33.83 |
Mara | 8:00:51 | 18:21 | 32.93 |
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