Tue 30th Jul 2019 at 6:00pm by Jonny1616

Run > Intervals

  • Time
    44:17
  • Miles
    7.00
  • Min/mi
    6:20
  • Pacing
    0%
  • WAVA
    69.71
  • Stride(cm)
    143
  • Cals
    741
  • Cadence
    178
  • BPM
    151
  • %MHR
    88.2
  • B/mi
    954
  • Asc(m)
    121
  • Surface
    Road

Notes & Comments

8 mins tempo, 8 x 10k pace / mile pace varied length, 5 x relay sprints, w/d

Split Summary
===
1) 1m - 5:37(5:37/m) 159/167bpm 109cal 10.69/11.31mph
2) 1m - 6:05(6:05/m) 155/170bpm 113cal 9.87/12.17mph
3) 1m - 6:14(6:14/m) 155/175bpm 115cal 9.63/14.49mph
4) 1m - 6:04(6:04/m) 162/176bpm 120cal 9.89/14.49mph
5) 1m - 5:43(5:43/m) 161/176bpm 105cal 10.49/14.78mph
6) 1m - 5:53(5:53/m) 159/176bpm 104cal 10.21/15.26mph
7) 1m - 8:40(8:40/m) 124/147bpm 75cal 6.93/13.75mph
8) 0.01m - 2(6:53/m) 128/128bpm 8.72/7.28mph
5:37 6:05 6:14 6:04 5:43 5:53 8:40 2
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

18% 8% 11% 1% 19% 43%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 21 21 5:40 125 103-140 708 177 120-192 0/3
0.13 43 21 5:41 151 140-154 858 178 176-180 0/0
0.19 1:04 22 5:45 157 154-158 903 178 176-180 0/0
0.25 1:24 20 5:25 160 159-160 867 177 176-180 0/2
0.31 1:45 21 5:31 159 158-160 876 177 176-178 1/0
0.38 2:06 21 5:40 159 158-159 900 176 174-178 0/0
0.44 2:28 22 5:47 161 160-162 931 176 172-178 2/0
0.50 2:49 21 5:41 162 160-163 921 177 174-178 1/2
0.56 3:11 22 5:51 160 159-161 935 175 174-176 0/3
0.63 3:33 22 5:48 159 159-160 922 175 174-176 2/0
0.69 3:54 21 5:33 164 161-166 911 177 176-178 2/0
0.75 4:14 20 5:21 165 165-166 882 177 176-178 0/3
0.81 4:34 20 5:18 165 165-166 875 178 178-180 0/0
0.88 4:55 21 5:41 164 164-164 931 178 178-178 0/0
0.94 5:16 21 5:36 165 164-167 924 177 176-180 0/2
1.00 5:36 20 5:25 166 165-167 899 177 176-178 0/0
1.06 5:57 21 5:32 166 165-166 917 179 178-180 0/0
1.13 6:18 21 5:32 160 154-165 885 181 178-184 4/0
1.19 6:39 21 5:38 161 154-164 908 178 176-180 0/2
1.25 7:00 21 5:34 164 164-164 913 177 176-178 1/2
1.31 7:21 21 5:32 166 165-167 919 178 176-182 2/0
1.38 7:40 20 5:16 168 168-169 884 181 180-182 2/1
1.44 8:00 20 5:14 168 168-169 880 179 178-182 0/3
1.50 8:35 35 9:27 157 147-168 1485 165 162-178 0/0
1.56 9:09 33 8:49 139 135-144 1225 163 162-164 0/0
1.63 9:39 31 8:14 132 130-134 1087 164 162-166 3/0
1.69 14:06 4:26 +4:00 1:11:02 119 103-132 8452 178 162-196 1/4
1.75 14:26 20 5:27 141 117-156 767 186 182-196 0/1
1.81 14:46 20 5:21 158 157-160 845 184 180-186 1/0
1.88 15:06 20 5:13 163 162-164 850 187 186-188 0/2
1.94 15:25 19 5:03 165 164-167 834 183 180-188 1/0
2.00 15:42 17 4:35 169 167-170 774 182 182-182 0/0
2.06 16:08 26 6:53 167 161-171 1150 174 166-182 2/0
2.13 16:42 34 9:07 149 142-158 1358 168 164-170 3/2
2.19 17:47 1:05 +38 17:27 122 109-134 2129 151 124-166 0/2
2.25 18:12 24 6:29 137 119-151 888 192 182-196 1/0
2.31 18:31 20 5:17 157 153-162 829 183 180-184 0/1
2.38 18:51 19 5:08 167 165-168 856 182 180-184 1/1
2.44 19:11 20 5:19 167 166-167 888 178 178-178 0/1
2.50 19:31 20 5:22 167 166-169 897 182 178-190 0/0
2.56 19:49 18 4:48 170 169-171 817 186 184-190 5/0
2.63 20:07 18 4:54 173 171-175 849 189 184-190 0/3
2.69 20:36 28 7:36 170 163-175 1292 175 166-192 0/1
2.75 21:09 33 8:53 150 140-160 1333 166 164-168 0/0
2.81 22:16 1:07 +43 17:56 130 118-139 2332 183 164-194 0/0
2.88 22:39 22 5:57 151 140-160 899 186 184-188 0/1
2.94 22:59 21 5:32 165 162-166 912 181 178-184 1/1
3.00 23:17 18 4:41 168 167-169 788 190 182-200 0/1
3.06 23:33 16 4:17 172 170-174 736 200 200-200 0/0
3.13 23:58 25 6:42 172 168-175 1153 180 164-200 2/1
3.19 24:34 36 9:29 154 144-165 1461 166 164-168 0/1
3.25 25:40 1:07 +40 17:49 134 124-142 2388 174 164-190 0/0
3.31 26:04 24 6:21 143 135-150 908 185 184-186 0/1
3.38 26:24 20 5:14 159 153-162 832 182 180-184 1/0
3.44 26:44 20 5:20 165 163-167 880 180 176-184 0/1
3.50 27:03 19 4:58 168 168-168 834 182 180-184 0/0
3.56 27:23 20 5:24 170 169-172 919 186 184-188 5/0
3.63 27:42 20 5:13 172 172-172 898 184 182-184 0/3
3.69 27:59 17 4:26 174 172-176 771 184 184-184 0/0
3.75 28:16 17 4:37 175 175-176 809 187 184-192 0/0
3.81 28:36 20 5:14 175 175-175 915 188 186-188 0/2
3.88 29:01 25 6:38 173 169-176 1147 173 166-188 0/0
3.94 29:30 29 7:46 161 153-167 1252 168 168-168 1/0
4.00 30:01 31 8:14 146 142-150 1202 167 166-168 0/0
4.06 30:57 57 +40 15:05 132 116-151 1992 189 182-196 0/1
4.13 31:21 24 6:21 159 154-164 1009 183 180-186 1/1
4.19 31:41 20 5:15 167 164-169 877 183 180-186 0/1
4.25 32:00 19 5:11 170 170-170 881 181 180-182 1/0
4.31 32:20 19 5:09 171 170-172 880 185 184-186 5/0
4.38 32:39 20 5:14 173 172-173 905 182 182-184 0/3
4.44 33:01 22 5:53 174 173-175 1024 183 168-188 0/1
4.50 33:35 33 8:53 162 154-170 1438 165 164-166 0/0
4.56 35:09 1:35 +1:14 25:13 133 115-148 3354 174 120-188 0/1
4.62 35:31 22 5:45 156 151-161 898 182 182-182 1/1
4.69 35:51 20 5:18 166 162-169 880 182 178-186 0/1
4.75 36:08 17 4:33 171 169-173 779 208 182-216 1/0
4.81 36:25 17 4:35 174 173-175 798 192 176-216 2/1
4.87 36:50 25 6:41 174 170-175 1163 176 164-190 0/1
4.94 38:36 1:46 +1:21 28:17 134 109-167 3791 172 120-188 0/0
5.00 38:58 22 5:51 143 130-153 836 185 180-188 0/2
5.06 39:19 21 5:40 162 157-166 919 184 182-188 1/0
5.12 39:38 19 5:04 168 166-169 851 183 180-186 0/0
5.19 39:58 20 5:23 170 170-171 914 181 180-184 3/0
5.25 40:17 18 4:50 172 171-172 831 187 180-190 2/2
5.31 40:38 21 5:40 174 172-175 986 182 168-192 0/2
5.38 42:55 2:17 +1:55 36:30 140 110-172 5109 178 164-198 0/0
5.44 43:21 27 7:07 141 132-148 1003 182 180-184 0/1
5.50 43:39 18 4:45 154 145-164 731 190 182-192 0/0
5.56 43:58 19 5:08 170 164-173 873 189 186-190 0/1
5.63 44:16 17 4:36 175 174-175 804 189 186-192 1/0
5.69 44:33 18 4:44 175 174-175 830 188 186-190 4/0
5.75 44:52 18 4:53 175 175-175 855 188 182-192 3/3
5.81 45:22 30 8:03 168 162-173 1352 167 166-170 0/2
5.88 52:23 7:01 +6:36 1:52:20 137 107-161 15391 156 122-216 1/1
5.94 52:57 34 9:00 136 122-147 1224 203 168-216 0/1
6.00 54:11 1:15 +50 19:53 131 117-145 2605 182 122-202 2/0
6.06 55:24 1:12 +42 19:18 130 110-144 2508 154 120-190 1/1
6.13 55:59 35 9:21 135 116-147 1263 191 162-208 0/1
6.19 57:12 1:13 +45 19:32 131 111-146 2560 177 162-184 1/0
6.25 58:18 1:06 +35 17:35 130 116-144 2286 173 162-192 1/1
6.31 1:02:08 3:50 +3:13 1:01:23 116 91-136 7120 164 110-182 2/0
6.38 1:02:49 40 10:44 111 103-116 1191 167 166-168 0/3
6.44 1:03:25 36 9:39 116 113-118 1119 167 164-170 0/1
6.50 1:05:20 1:55 +1:28 30:40 108 98-120 3312 165 154-170 0/0
6.56 1:05:58 39 10:19 124 122-126 1279 169 168-170 1/0
6.63 1:06:32 33 8:51 125 123-126 1107 169 168-170 3/1
6.69 1:07:02 31 8:09 121 120-123 987 167 166-172 0/3
6.75 1:07:34 32 8:29 122 117-126 1036 168 166-170 2/0
6.81 1:08:04 30 8:04 130 128-131 1049 170 168-172 2/0
6.88 1:08:36 32 8:28 131 129-132 1108 167 166-168 0/3
6.94 1:09:06 30 7:59 126 124-127 1006 168 166-168 0/1
7.00 1:09:37 31 8:10 127 126-128 1038 169 168-170 3/0
7.00 1:09:39 2 8:00 127 127-127 1016 170 170-170 0/0

Heart

151/176max
  • Show Beats/Mile

Elevation

Asc 121m, Range 7m, Flat prediction 44:17
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

178 (216 max) Stride Length: 143cm Run: 97.6% Walk: 2.4%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:09 4:39 66.01% More
800m 2:30 5:02 70.17% More
1km 3:13 5:11 71.43% More
Mile 5:32 5:32 71.45% More
5k 22:10 7:08 60.58% More
5 miles 38:49 7:46 56.15% More
10k 57:29 9:15 47.33% More

Predictions

Dist Time Per Mile WAVA
1M 5:38 5:38 70.16
5km 18:43 6:01 71.77
5M 31:00 6:12 70.33
10km 39:02 6:17 69.69
10M 1:04:38 6:28 69.48
Half 1:26:03 6:34 68.49
20M 2:14:45 6:44 69.30
Mara 2:59:24 6:51 69.41
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