Wed 31st Jul 2019 at 9:00am by RFJ

Run > Intervals
  • Time
    44:26
  • Miles
    5.25
  • Min/mi
    8:28
  • Pacing
    80%
  • WAVA
    56.77
  • Stride(cm)
    106
  • Cals
    710
  • Cadence
    179
  • BPM
    145
  • %MHR
    84.9
  • B/mi
    1229
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 0.81m - 7:55(9:44/m) 129/139bpm 710cal
2) 0.39m - 2:43(6:59/m) 149/157bpm
3) 0.18m - 1:52(10:17/m) 139/157bpm
4) 0.39m - 2:35(6:38/m) 153/161bpm
5) 0.2m - 2:01(10:01/m) 142/164bpm
6) 0.39m - 2:36(6:37/m) 153/165bpm
7) 0.18m - 1:54(10:17/m) 143/168bpm
8) 0.21m - 1:19(6:18/m) 152/164bpm
9) 0.18m - 1:53(10:35/m) 146/171bpm
10) 0.21m - 1:19(6:14/m) 151/164bpm
11) 0.18m - 1:49(10:14/m) 148/168bpm
12) 0.21m - 1:19(6:16/m) 157/167bpm
13) 0.18m - 1:55(10:33/m) 146/174bpm
14) 0.1m - 38(6:16/m) 145/159bpm
15) 0.1m - 1:00(9:33/m) 158/168bpm
16) 0.09m - 32(5:55/m) 151/161bpm
17) 0.09m - 1:05(11:27/m) 153/162bpm
18) 0.1m - 39(6:36/m) 150/159bpm
19) 0.11m - 1:07(10:19/m) 158/170bpm
20) 0.94m - 8:15(8:49/m) 147/156bpm

intervals 3 x 600m 3 x 300m 3 x 150m... hard work
7:55 2:43 1:52 2:35 2:01 2:36 1:54 1:19 1:53 1:19 1:49 1:19 1:55 38 1:00 32 1:05 39 1:07 8:15

Pace

20% 24% 15% 18% 17% 7%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.06 36 36 9:36 96 70-121 921 174 86-178
0.13 1:11 35 9:18 130 121-135 1210 175 174-178
0.19 1:47 36 9:35 138 136-139 1323 175 174-178
0.25 2:24 37 9:59 136 133-138 1359 173 170-174
0.31 3:11 47 12:31 126 118-133 1576 169 86-178
0.38 3:47 36 9:37 128 122-134 1231 175 174-178
0.44 4:26 39 10:27 136 134-137 1422 174 172-176
0.50 5:01 35 9:14 135 133-137 1247 175 172-178
0.56 5:33 32 8:37 133 132-134 1147 175 172-178
0.63 6:11 38 10:00 130 129-133 1300 172 170-174
0.69 6:48 38 10:00 131 130-133 1310 173 170-176
0.75 7:26 38 10:07 130 128-132 1314 176 174-178
0.81 8:01 34 9:11 130 129-134 1195 176 174-184
0.88 8:26 26 6:49 136 134-138 927 186 184-188
0.94 8:54 27 7:20 147 139-151 1077 187 186-188
1.00 9:20 26 7:00 152 151-155 1065 187 186-188
1.06 9:46 26 6:51 151 146-155 1034 188 186-188
1.13 10:13 27 7:16 152 147-155 1104 187 186-188
1.19 10:37 24 6:24 156 155-157 998 186 186-188
1.25 11:15 38 10:01 153 145-157 1534 173 164-188
1.31 11:55 40 10:39 137 131-144 1459 170 168-172
1.38 12:31 36 9:36 130 129-131 1248 172 170-176
1.44 12:56 26 6:49 135 129-142 920 188 176-196
1.50 13:25 29 7:41 151 141-154 1160 188 186-188
1.56 13:47 22 5:49 155 153-156 901 188 186-188
1.63 14:13 26 6:56 156 155-156 1081 187 186-188
1.69 14:38 25 6:40 157 156-158 1047 188 186-188
1.75 15:01 23 6:05 160 158-160 972 187 186-188
1.81 15:34 34 9:00 159 155-164 1432 171 162-188
1.88 16:18 44 11:39 144 137-155 1676 168 166-172
1.94 16:51 33 8:43 133 131-137 1160 173 172-178
2.00 17:23 32 8:35 134 130-140 1149 179 170-196
2.06 17:45 22 5:58 144 138-151 859 190 190-190
2.13 18:09 24 6:23 147 145-151 938 189 186-194
2.19 18:37 28 7:22 153 147-158 1126 188 186-188
2.25 19:01 24 6:30 159 158-160 1035 188 188-188
2.31 19:26 25 6:36 163 161-165 1077 188 188-188
2.38 19:52 26 6:52 164 163-164 1127 185 162-188
2.44 20:33 42 11:10 156 144-168 1741 165 160-168
2.50 21:11 38 10:06 136 130-144 1373 171 170-172
2.56 21:45 34 9:05 131 128-135 1191 178 172-198
2.63 22:08 23 6:03 139 131-152 840 194 190-198
2.69 22:33 25 6:41 158 154-159 1057 190 190-190
2.75 22:56 22 5:58 162 159-164 967 188 186-190
2.81 23:33 38 10:02 165 154-171 1657 168 160-188
2.88 24:14 41 10:51 143 135-153 1552 169 168-172
2.94 24:52 38 10:13 133 132-135 1359 174 170-184
3.00 25:17 24 6:32 137 130-142 894 191 184-196
3.06 25:43 26 6:59 152 144-160 1060 191 188-196
3.13 26:03 20 5:18 163 161-164 865 190 190-194
3.19 26:37 34 9:03 165 161-168 1492 172 160-190
3.25 27:16 40 10:33 149 140-164 1573 171 168-178
3.31 27:52 36 9:40 137 135-139 1324 173 172-178
3.38 28:19 26 6:57 141 137-149 979 191 178-196
3.44 28:45 27 7:11 158 149-163 1136 190 190-194
3.50 29:06 21 5:30 164 162-166 903 190 190-194
3.56 29:38 31 8:23 166 154-174 1390 176 160-190
3.63 30:18 41 10:49 150 144-153 1621 168 160-172
3.69 30:57 39 10:25 137 134-143 1427 171 170-172
3.75 31:27 30 8:05 135 135-138 1091 185 172-202
3.81 31:51 23 6:12 149 138-158 924 198 198-202
3.88 32:23 33 8:42 163 158-168 1419 175 164-198
3.94 33:01 37 9:56 152 146-161 1511 175 166-196
4.00 33:21 20 5:22 152 146-158 816 193 190-196
4.06 34:00 39 10:24 158 150-162 1643 172 164-196
4.13 34:37 38 10:03 146 143-151 1467 179 168-202
4.19 35:01 24 6:16 150 143-158 940 197 190-198
4.25 35:34 33 8:47 164 159-170 1441 175 160-196
4.31 36:13 39 10:25 155 145-168 1614 168 168-172
4.38 36:51 39 10:17 141 139-145 1449 172 170-172
4.44 37:28 37 9:46 138 137-140 1348 175 172-178
4.50 38:02 34 9:02 143 141-146 1291 182 178-184
4.56 38:33 31 8:13 149 146-150 1224 183 180-184
4.62 39:08 35 9:18 151 150-153 1404 180 180-184
4.69 39:41 33 8:51 154 153-156 1363 181 180-184
4.75 40:11 30 8:03 155 153-156 1247 182 180-184
4.81 40:40 29 7:43 152 150-154 1173 182 180-188
4.87 41:13 34 8:56 150 149-151 1340 183 180-188
4.94 41:46 32 8:35 149 147-150 1280 181 180-184
5.00 42:18 32 8:33 145 144-147 1240 181 180-184
5.06 42:49 32 8:24 145 145-145 1219 180 180-184
5.12 43:21 31 8:21 144 143-145 1204 182 180-184
5.19 43:54 34 9:01 144 142-146 1298 180 180-184
5.25 44:30 36 9:31 147 147-148 1399 181 174-184

Heart

145/174max
  • Show Beats/Mile

Cadence

179 (202 max) Stride Length: 106cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.4 178 5.2 44:15 8:26
Walk 0.1 109 0 4 15:07
Still 0.4 - - 11 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:35 6:22 52.48% More
800m 3:31 7:04 55.70% More
1km 4:42 7:33 54.25% More
Mile 7:21 7:21 58.88% More
5k 24:44 7:58 59.54% More
5 miles 42:05 8:25 57.00% More

Predictions

Dist Time Per Mile WAVA
1M 7:40 7:40 56.44
5km 25:29 8:12 57.79
5M 42:12 8:26 56.84
10km 53:07 8:33 56.41
10M 1:27:58 8:48 56.31
Half 1:57:07 8:56 55.54
20M 3:03:25 9:10 56.19
Mara 4:04:12 9:19 56.28
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