Tue 30th Jul 2019 at 5:00pm by rupert bear
Run > Intervals
- Follow User
- 0 👍
-
Time
1:12:52
-
Miles 9.10
-
Min/mi 8:00
-
Pacing
0%
-
WAVA
69.38
-
Stride(cm)
108
-
Cals
676
-
Cadence
186
-
BPM
120
-
%MHR
76.1
-
B/mi 962
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Asc(m)
91
-
Surface
Road
Notes & Comments
Warm Up
4x800 + 3x600
800,600,800,600,800,600,800
Pace 800 - 6:49, 6:49, 6:38, 6:23
Pace 600 - 6:35, 6:35, 6:33,
Split Summary
===
1) 1m - 8:12(8:12/m) 105/120bpm 68cal 7.32/7.76mph
2) 1m - 7:44(7:44/m) 112/117bpm 71cal 7.77/8.16mph
3) 0.36m - 2:39(7:20/m) 119/125bpm 27cal 8.18/9.23mph
4) 1m - 9:12(9:12/m) 107/166bpm 64cal 6.52/7.85mph
5) 0.38m - 3:22(8:54/m) 108/114bpm 24cal 6.74/9.48mph
6) 0.5m - 3:24(6:49/m) 119/134bpm 31cal 8.8/10.1mph
7) 0.22m - 1:56(8:52/m) 122/134bpm 20cal 6.76/8.87mph
8) 0.39m - 2:34(6:35/m) 130/141bpm 27cal 9.12/9.91mph
9) 0.14m - 2:13(15:44/m) 122/141bpm 22cal 3.81/9.64mph
10) 0.49m - 3:21(6:49/m) 129/142bpm 34cal 8.81/9.62mph
11) 0.19m - 1:50(9:51/m) 128/141bpm 20cal 6.1/9.16mph
12) 0.39m - 2:32(6:35/m) 134/146bpm 28cal 9.11/9.89mph
13) 0.18m - 1:43(9:21/m) 133/146bpm 20cal 6.41/9.52mph
14) 0.49m - 3:15(6:38/m) 134/148bpm 35cal 9.06/9.48mph
15) 0.18m - 1:40(9:31/m) 136/147bpm 20cal 6.31/9.48mph
16) 0.39m - 2:34(6:33/m) 139/148bpm 30cal 9.15/9.81mph
17) 0.2m - 2:32(12:22/m) 132/148bpm 27cal 4.85/9.77mph
18) 0.49m - 3:09(6:23/m) 137/152bpm 34cal 9.4/9.75mph
19) 1m - 8:10(8:10/m) 121/151bpm 66cal 7.35/9.75mph
20) 0.11m - 50(7:50/m) 129/130bpm 8cal 7.65/9.31mph
4x800 + 3x600
800,600,800,600,800,600,800
Pace 800 - 6:49, 6:49, 6:38, 6:23
Pace 600 - 6:35, 6:35, 6:33,
Split Summary
===
1) 1m - 8:12(8:12/m) 105/120bpm 68cal 7.32/7.76mph
2) 1m - 7:44(7:44/m) 112/117bpm 71cal 7.77/8.16mph
3) 0.36m - 2:39(7:20/m) 119/125bpm 27cal 8.18/9.23mph
4) 1m - 9:12(9:12/m) 107/166bpm 64cal 6.52/7.85mph
5) 0.38m - 3:22(8:54/m) 108/114bpm 24cal 6.74/9.48mph
6) 0.5m - 3:24(6:49/m) 119/134bpm 31cal 8.8/10.1mph
7) 0.22m - 1:56(8:52/m) 122/134bpm 20cal 6.76/8.87mph
8) 0.39m - 2:34(6:35/m) 130/141bpm 27cal 9.12/9.91mph
9) 0.14m - 2:13(15:44/m) 122/141bpm 22cal 3.81/9.64mph
10) 0.49m - 3:21(6:49/m) 129/142bpm 34cal 8.81/9.62mph
11) 0.19m - 1:50(9:51/m) 128/141bpm 20cal 6.1/9.16mph
12) 0.39m - 2:32(6:35/m) 134/146bpm 28cal 9.11/9.89mph
13) 0.18m - 1:43(9:21/m) 133/146bpm 20cal 6.41/9.52mph
14) 0.49m - 3:15(6:38/m) 134/148bpm 35cal 9.06/9.48mph
15) 0.18m - 1:40(9:31/m) 136/147bpm 20cal 6.31/9.48mph
16) 0.39m - 2:34(6:33/m) 139/148bpm 30cal 9.15/9.81mph
17) 0.2m - 2:32(12:22/m) 132/148bpm 27cal 4.85/9.77mph
18) 0.49m - 3:09(6:23/m) 137/152bpm 34cal 9.4/9.75mph
19) 1m - 8:10(8:10/m) 121/151bpm 66cal 7.35/9.75mph
20) 0.11m - 50(7:50/m) 129/130bpm 8cal 7.65/9.31mph
8:12 7:44 2:39 9:12 3:22 3:24 1:56 2:34 2:13 3:21 1:50 2:32 1:43 3:15 1:40 2:34 2:32 3:09 8:10 50
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:11 | 1:11 | 9:28 | 115 108-120 | 1089 | 177 120-186 | 1/0 |
0.25 | 2:19 | 1:08 | 9:07 | 101 93-113 | 921 | 180 176-184 | 0/1 |
0.38 | 3:18 | 59 | 7:52 | 99 97-102 | 779 | 181 178-184 | 1/1 |
0.50 | 4:18 | 1:00 | 7:57 | 100 96-101 | 795 | 184 182-192 | 1/0 |
0.63 | 5:18 | 1:00 | 7:58 | 103 102-104 | 820 | 184 180-190 | 2/1 |
0.75 | 6:16 | 58 | 7:44 | 104 103-105 | 804 | 184 180-190 | 2/0 |
0.88 | 7:14 | 58 | 7:44 | 109 104-111 | 843 | 184 182-186 | 2/2 |
1.00 | 8:12 | 58 | 7:45 | 108 105-112 | 838 | 187 184-188 | 1/1 |
1.13 | 9:13 | 1:01 | 8:05 | 107 105-108 | 865 | 187 184-192 | 1/1 |
1.25 | 10:10 | 57 | 7:36 | 108 106-110 | 821 | 186 178-190 | 2/1 |
1.38 | 11:09 | 59 | 7:53 | 110 109-112 | 866 | 185 182-186 | 0/1 |
1.50 | 12:04 | 56 | 7:26 | 114 113-115 | 847 | 188 184-192 | 1/1 |
1.63 | 13:02 | 57 | 7:38 | 116 115-117 | 886 | 186 184-196 | 1/1 |
1.75 | 14:01 | 59 | 7:55 | 116 114-117 | 918 | 187 184-188 | 0/1 |
1.88 | 14:58 | 57 | 7:39 | 116 115-117 | 888 | 186 184-198 | 1/1 |
2.00 | 15:55 | 57 | 7:36 | 115 114-116 | 875 | 188 182-206 | 1/1 |
2.13 | 16:53 | 57 | 7:37 | 116 114-118 | 884 | 188 184-194 | 1/3 |
2.25 | 17:50 | 57 | 7:38 | 120 118-122 | 915 | 189 186-194 | 1/1 |
2.38 | 40:47 | 22:57 +23:05 | 3:03:39 | 121 110-125 | 22221 | 184 120-196 | 0/1 |
2.50 | 42:57 | 2:10 | 17:21 | 133 99-166 | 2306 | 183 180-190 | 0/1 |
2.63 | 44:09 | 1:12 | 9:34 | 102 99-103 | 975 | 182 180-184 | 1/1 |
2.75 | 47:01 | 2:52 +1:49 | 22:57 | 87 72-101 | 1997 | 175 122-184 | 2/1 |
2.88 | 48:12 | 1:11 | 9:31 | 104 99-109 | 990 | 177 164-186 | 1/1 |
3.00 | 49:19 | 1:07 | 8:53 | 109 106-111 | 968 | 178 164-180 | 1/2 |
3.13 | 50:34 | 1:15 | 9:58 | 107 104-111 | 1067 | 171 92-192 | 1/0 |
3.25 | 51:41 | 1:07 | 8:57 | 106 104-107 | 948 | 180 178-184 | 1/1 |
3.38 | 52:48 | 1:07 | 8:55 | 106 105-108 | 945 | 183 180-188 | 1/3 |
3.50 | 53:57 | 1:09 | 9:13 | 106 105-108 | 977 | 184 180-190 | 1/1 |
3.63 | 55:02 | 1:05 | 8:38 | 107 105-108 | 923 | 182 174-190 | 2/1 |
3.75 | 57:39 | 2:38 +1:35 | 21:01 | 104 69-114 | 2185 | 176 120-188 | 1/0 |
3.88 | 58:30 | 51 | 6:49 | 98 73-118 | 667 | 194 190-200 | 3/2 |
4.00 | 59:22 | 52 | 6:55 | 125 119-128 | 864 | 188 188-190 | 1/1 |
4.13 | 1:00:14 | 52 | 6:54 | 129 127-132 | 890 | 190 188-192 | 1/0 |
4.25 | 1:01:07 | 53 | 7:03 | 133 131-134 | 937 | 188 186-192 | 1/0 |
4.38 | 1:02:12 | 1:05 | 8:44 | 124 118-130 | 1083 | 182 178-188 | 0/2 |
4.50 | 1:03:14 | 1:01 | 8:11 | 113 109-118 | 925 | 191 180-244 | 2/0 |
4.63 | 1:04:03 | 50 | 6:39 | 125 118-133 | 831 | 193 192-196 | 1/1 |
4.75 | 1:04:55 | 51 | 6:50 | 136 133-138 | 929 | 191 186-194 | 0/2 |
4.88 | 1:05:49 | 54 | 7:11 | 139 136-141 | 999 | 189 178-198 | 2/1 |
5.00 | 1:07:50 | 2:01 | 16:12 | 116 91-133 | 1879 | 167 118-186 | 1/2 |
5.13 | 1:08:40 | 50 | 6:42 | 115 97-124 | 771 | 189 120-198 | 3/2 |
5.25 | 1:09:31 | 51 | 6:49 | 133 126-136 | 906 | 192 190-198 | 1/1 |
5.38 | 1:10:23 | 52 | 6:52 | 137 136-139 | 941 | 193 190-202 | 1/0 |
5.50 | 1:11:17 | 54 | 7:10 | 137 125-142 | 982 | 193 180-200 | 1/0 |
5.63 | 1:12:24 | 1:07 | 8:59 | 129 122-135 | 1160 | 184 182-188 | 0/2 |
5.75 | 1:13:28 | 1:04 | 8:32 | 120 114-126 | 1024 | 193 180-200 | 1/1 |
5.88 | 1:14:17 | 49 | 6:34 | 135 128-140 | 887 | 195 192-202 | 1/1 |
6.00 | 1:15:07 | 49 | 6:36 | 142 141-144 | 936 | 192 190-196 | 2/1 |
6.13 | 1:16:08 | 1:01 | 8:12 | 142 135-146 | 1164 | 187 178-194 | 2/1 |
6.25 | 1:17:44 | 1:35 +28 | 12:44 | 122 104-134 | 1553 | 187 178-198 | 1/1 |
6.38 | 1:18:34 | 50 | 6:37 | 120 110-130 | 795 | 197 194-208 | 3/1 |
6.50 | 1:19:25 | 52 | 6:54 | 138 133-141 | 953 | 195 190-202 | 1/1 |
6.63 | 1:20:14 | 49 | 6:32 | 144 141-145 | 942 | 195 192-202 | 1/0 |
6.75 | 1:21:12 | 58 | 7:43 | 146 143-148 | 1127 | 190 178-198 | 1/1 |
6.87 | 1:22:20 | 1:08 | 9:03 | 133 128-141 | 1204 | 184 182-188 | 1/2 |
7.00 | 1:23:13 | 53 | 7:01 | 130 127-135 | 912 | 192 184-198 | 1/1 |
7.12 | 1:24:04 | 51 | 6:48 | 139 136-142 | 945 | 187 130-200 | 1/2 |
7.25 | 1:24:51 | 47 | 6:16 | 145 143-146 | 910 | 196 192-200 | 2/2 |
7.37 | 1:25:51 | 1:00 | 8:00 | 146 140-148 | 1168 | 190 182-200 | 1/1 |
7.50 | 1:27:37 | 1:46 | 14:08 | 122 100-139 | 1725 | 181 120-204 | 1/1 |
7.62 | 1:28:28 | 51 | 6:46 | 121 109-132 | 820 | 197 180-208 | 3/1 |
7.75 | 1:29:18 | 51 | 6:45 | 140 134-144 | 945 | 196 192-202 | 0/1 |
7.87 | 1:30:05 | 47 | 6:16 | 147 144-149 | 921 | 196 192-200 | 1/0 |
8.00 | 1:34:47 | 4:42 +3:58 | 37:35 | 144 82-152 | 5411 | 198 180-210 | 0/1 |
8.12 | 1:35:58 | 1:11 | 9:30 | 101 89-107 | 959 | 184 180-192 | 0/1 |
8.25 | 1:37:02 | 1:04 | 8:33 | 115 109-124 | 983 | 188 186-192 | 1/2 |
8.37 | 1:38:04 | 1:02 | 8:14 | 125 123-127 | 1029 | 189 186-192 | 1/1 |
8.50 | 1:39:04 | 1:00 | 7:57 | 126 124-127 | 1002 | 188 186-190 | 0/1 |
8.62 | 1:40:14 | 1:10 +7 | 9:21 | 125 122-127 | 1168 | 188 184-196 | 1/1 |
8.75 | 1:41:12 | 58 | 7:46 | 125 124-126 | 970 | 190 186-196 | 1/1 |
8.87 | 1:42:10 | 58 | 7:43 | 128 127-129 | 988 | 191 188-196 | 1/1 |
9.00 | 1:43:07 | 57 | 7:37 | 129 128-130 | 983 | 190 188-192 | 1/1 |
9.10 | 1:43:53 | 46 | 8:01 | 129 128-130 | 1034 | 187 184-190 | 1/1 |
Heart
120/166max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 91m,
Range 4m, Flat prediction 1:12:52
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
186 (244 max)
Stride Length: 108cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 68.9 | 187 | 9 | 1:10:17 | 8:14 |
Walk | 27.3 | 119 | 0.1 | 29:25 | 6:11:45 |
Still | 0.2 | - | - | 12 | - |
Pause | 3.7 | - | - | 3:59 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:52 | 6:52 | 70.21 |
5km | 23:04 | 7:25 | 71.27 |
5M | 38:24 | 7:41 | 70.09 |
10km | 48:27 | 7:48 | 69.54 |
10M | 1:20:36 | 8:04 | 69.29 |
Half | 1:47:36 | 8:13 | 68.26 |
20M | 2:49:13 | 8:28 | 68.78 |
Mara | 3:45:55 | 8:37 | 68.69 |
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