Tue 6th Aug 2019 at 6:00pm by MattT

Run > Intervals
  • Time
    30:06
  • Miles
    4.22
  • Min/mi
    7:08
  • Pacing
    59%
  • WAVA
    63.36
  • Stride(cm)
    128
  • Cals
    405
  • Cadence
    176
  • BPM
    152
  • %MHR
    84.7
  • B/mi
    1088
  • Asc(m)
    77
  • Surface
    Road

Notes & Comments

TRP 4 x 4 mins, 3 mins

Split Summary
===
1) 0.42m - 2:59(7:11/m) 148/157bpm 41cal 8.35/8.81mph
2) 0.67m - 4:01(5:59/m) 156/162bpm 60cal 10.02/10.54mph
3) 0.45m - 3:35(7:59/m) 144/155bpm 47cal 7.51/9.54mph
4) 0.54m - 3:26(6:18/m) 159/162bpm 51cal 9.52/9.98mph
5) 0.26m - 2:22(9:12/m) 145/163bpm 29cal 6.52/9.85mph
6) 0.61m - 3:52(6:19/m) 162/168bpm 59cal 9.49/10.98mph
7) 0.16m - 2:08(13:01/m) 141/171bpm 22cal 4.61/9.04mph
8) 0.7m - 4:30(6:25/m) 160/167bpm 66cal 9.34/10.06mph
9) 0.4m - 3:12(7:58/m) 139/165bpm 30cal 7.54/9.58mph
10) 0m - 1(7:36/m) 147/147bpm 7.9/6.51mph
2:59 4:01 3:35 3:26 2:22 3:52 2:08 4:30 3:12 1
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

7% 10% 22% 10% 15% 35%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 30 30 8:01 154 150-157 1234 176 170-182 1/2
0.13 56 26 6:53 149 149-150 1025 178 178-178 0/3
0.19 1:22 26 6:54 146 145-147 1007 180 178-180 0/1
0.25 1:48 26 6:57 147 146-148 1022 180 180-180 0/2
0.31 2:15 27 7:12 147 146-149 1059 178 178-178 0/3
0.38 2:42 27 7:08 146 145-146 1042 178 178-178 0/2
0.44 3:07 25 6:41 146 145-146 975 179 178-180 0/3
0.50 3:28 22 5:49 150 146-153 872 181 180-182 0/3
0.56 3:53 25 6:34 154 153-155 1011 181 178-182 1/2
0.63 4:16 23 6:04 156 153-157 947 183 182-184 0/2
0.69 4:39 24 6:17 157 156-158 987 182 182-182 0/3
0.75 5:00 21 5:28 158 157-162 864 182 182-182 1/2
0.81 5:24 24 6:31 159 157-160 1036 182 182-182 0/1
0.88 5:45 20 5:28 159 157-161 869 182 182-182 0/5
0.94 6:07 22 5:52 159 158-160 932 179 178-180 0/8
1.00 6:29 22 5:56 158 156-159 937 179 178-180 0/10
1.06 6:51 22 5:53 154 153-156 906 179 178-180 0/5
1.13 7:26 35 9:20 153 146-154 1428 174 152-182 0/2
1.19 8:00 34 +2 8:58 141 137-145 1264 175 166-178 0/1
1.25 8:33 33 8:56 139 137-141 1241 178 178-178 3/1
1.31 9:01 28 7:24 142 141-143 1050 179 178-180 0/2
1.38 9:27 26 6:53 143 140-144 984 180 180-180 0/3
1.44 9:55 28 7:27 145 144-146 1080 180 180-180 0/1
1.50 10:21 26 6:57 148 147-149 1029 180 180-180 0/2
1.56 10:47 26 7:03 148 147-149 1044 180 178-184 1/3
1.63 11:12 25 6:38 153 150-156 1014 186 184-190 0/1
1.69 11:36 24 6:27 158 157-160 1018 182 180-186 0/2
1.75 11:58 22 5:47 160 159-160 926 182 182-182 0/3
1.81 12:23 25 6:41 162 161-162 1082 182 182-184 0/0
1.88 12:45 22 5:59 162 161-162 970 186 186-186 1/2
1.94 13:09 24 6:16 161 159-161 1010 184 184-184 0/1
2.00 13:30 21 5:40 161 159-162 912 183 182-184 0/2
2.06 13:55 25 6:42 160 159-162 1071 185 182-186 1/1
2.13 14:42 47 +5 12:28 154 137-163 1920 136 62-186 0/1
2.19 15:13 31 8:13 137 135-140 1125 178 174-178 1/0
2.25 15:47 34 9:05 141 140-143 1281 179 178-180 5/0
2.31 16:19 32 8:29 146 144-147 1239 180 180-180 2/0
2.38 16:47 28 7:30 151 148-155 1133 183 180-184 3/2
2.44 17:11 24 6:24 158 156-162 1012 186 184-186 1/2
2.50 17:34 23 6:10 162 161-162 999 184 184-184 1/1
2.56 17:58 24 6:31 162 160-163 1055 184 184-184 2/1
2.63 18:22 24 6:16 164 163-166 1028 184 184-184 0/1
2.69 18:46 24 6:22 164 163-165 1045 185 184-186 2/1
2.75 19:07 21 5:44 164 162-166 940 185 184-188 1/3
2.81 19:33 26 6:51 164 163-166 1123 187 186-188 1/2
2.88 19:54 21 5:43 163 162-165 932 186 186-186 1/1
2.94 20:17 23 6:08 167 167-168 1025 186 186-186 1/1
3.00 21:21 1:03 16:54 156 129-171 2638 126 110-186 1/0
3.06 22:02 41 10:51 128 123-131 1388 171 118-178 1/1
3.13 22:37 36 9:31 132 130-135 1257 180 178-184 0/1
3.19 23:02 25 6:42 146 138-152 979 185 184-186 0/1
3.25 23:27 24 6:27 156 153-158 1006 186 184-186 4/0
3.31 23:49 22 5:54 160 158-160 944 184 184-184 0/4
3.38 24:12 24 6:21 161 160-162 1021 184 184-184 4/0
3.44 24:36 23 6:13 162 161-163 1008 186 184-186 2/3
3.50 25:03 27 7:18 163 162-164 1191 183 178-186 1/1
3.56 25:27 24 6:24 163 163-164 1043 184 184-184 2/0
3.63 25:49 22 5:56 164 164-165 973 184 184-184 2/1
3.69 26:13 24 6:21 164 164-164 1042 184 184-184 1/1
3.75 26:37 24 6:19 166 165-167 1048 186 184-186 1/1
3.81 26:59 22 5:59 165 165-166 989 186 186-186 0/0
3.88 28:47 1:48 +1:14 28:41 141 117-165 4043 144 80-180 1/1
3.94 29:22 35 9:21 132 129-135 1235 180 180-180 1/0
4.00 29:49 27 7:16 139 138-140 1009 181 180-182 1/0
4.06 30:17 28 7:22 141 140-142 1038 182 180-182 1/1
4.13 30:46 29 7:41 144 142-145 1105 181 180-182 9/3
4.19 31:14 28 7:25 145 144-146 1076 181 180-182 1/10
4.22 31:27 13 8:06 147 146-147 1192 176 168-180 0/1

Heart

152/171max
  • Show Beats/Mile

Elevation

Asc 77m, Range 89m, Flat prediction 30:06
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

176 (190 max) Stride Length: 128cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 91.4 181 4.2 28:45 6:55
Walk 8.6 107 0.1 2:42 43:30

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:26 5:47 55.12% More
800m 2:56 5:54 62.66% More
1km 3:42 5:58 64.76% More
Mile 6:19 6:19 64.86% More
5k 22:13 7:09 62.78% More

Predictions

Dist Time Per Mile WAVA
1M 6:28 6:28 63.41
5km 21:42 6:59 64.25
5M 36:05 7:13 62.80
10km 45:31 7:20 62.13
10M 1:15:40 7:34 61.71
Half 1:40:58 7:42 60.69
20M 2:38:41 7:56 61.19
Mara 3:31:45 8:05 61.14
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