Wed 4th Sep 2019 at 6:00pm by MAD Superman

Run > Intervals
  • Time
    1:11:14
  • Miles
    8.81
  • Min/mi
    8:05
  • Pacing
    66%
  • WAVA
    55.20
  • Stride(cm)
    119
  • Cals
    988
  • Cadence
    167
  • BPM
    162
  • %MHR
    94.5
  • B/mi
    1307
  • Hillscore
    11
  • Surface
    Road

Notes & Comments

club intervals. 12x90secs with 90sec recovery. Tired towards end

Split Summary
===
1) 1m - 8:23(8:23/m) 143/151bpm 107cal 7.15/7.91mph
2) 1m - 8:16(8:16/m) 152/157bpm 114cal 7.26/7.95mph
3) 0.34m - 3:21(9:49/m) 154/162bpm 47cal 6.11/7.22mph
4) 0.24m - 1:30(6:14/m) 166/172bpm 22cal 9.61/10.16mph
5) 0.14m - 1:30(10:55/m) 165/170bpm 22cal 5.49/9.25mph
6) 0.27m - 1:30(5:30/m) 171/174bpm 23cal 10.92/10.6mph
7) 0.15m - 1:30(9:57/m) 168/171bpm 23cal 6.03/10.52mph
8) 0.29m - 1:30(5:12/m) 170/175bpm 23cal 11.55/12.04mph
9) 0.15m - 1:30(10:03/m) 167/171bpm 22cal 5.97/11.48mph
10) 0.26m - 1:31(5:56/m) 171/178bpm 23cal 10.12/12.13mph
11) 0.13m - 1:28(11:12/m) 169/172bpm 22cal 5.36/10.12mph
12) 0.27m - 1:31(5:32/m) 172/176bpm 23cal 10.83/11.27mph
13) 0.13m - 1:29(11:12/m) 169/179bpm 22cal 5.36/10.77mph
14) 0.28m - 1:31(5:27/m) 172/177bpm 23cal 11.02/11.69mph
15) 0.14m - 1:30(10:49/m) 168/173bpm 22cal 5.55/11.33mph
16) 0.25m - 1:30(5:57/m) 167/171bpm 22cal 10.09/11.69mph
17) 0.13m - 1:31(11:53/m) 168/170bpm 22cal 5.05/10.33mph
18) 0.28m - 1:29(5:17/m) 170/173bpm 23cal 11.36/11.88mph
19) 0.1m - 1:29(14:19/m) 167/174bpm 22cal 4.19/11.1mph
20) 0.27m - 1:31(5:40/m) 173/177bpm 23cal 10.58/12.25mph
21) 0.12m - 1:29(12:30/m) 169/175bpm 22cal 4.8/10.65mph
22) 0.27m - 1:31(5:40/m) 170/175bpm 23cal 10.59/11.4mph
23) 0.13m - 1:29(11:37/m) 167/179bpm 22cal 5.17/8.7mph
24) 0.26m - 1:30(5:44/m) 167/171bpm 22cal 10.48/11.54mph
25) 0.12m - 1:29(12:44/m) 165/173bpm 21cal 4.71/10.5mph
26) 0.25m - 1:30(6:04/m) 167/171bpm 22cal 9.9/10.75mph
27) 0.01m - 4(7:39/m) 162/171bpm 1cal 7.84/9.46mph
28) 1m - 9:44(9:44/m) 160/182bpm 117cal 6.17/8.01mph
29) 0.83m - 6:56(8:21/m) 162/180bpm 88cal 7.18/7.56mph
8:23 8:16 3:21 1:30 1:30 1:30 1:30 1:30 1:30 1:31 1:28 1:31 1:29 1:31 1:30 1:30 1:31 1:29 1:29 1:31 1:29 1:31 1:29 1:30 1:29 1:30 4 9:44 6:56

Pace

23% 17% 23% 8% 19% 10%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:03 1:03 8:23 124 92-146 1040 169 96-176 1/0
0.25 2:08 1:05 8:39 146 144-150 1264 173 168-176 8/0
0.38 3:29 1:22 +23 10:53 145 142-150 1579 165 116-172 0/4
0.50 4:31 1:02 8:12 144 141-145 1182 172 168-174 1/2
0.63 5:34 1:03 8:27 144 140-148 1217 170 164-176 3/0
0.75 6:35 1:01 8:08 143 140-146 1163 168 164-170 0/2
0.88 7:44 1:09 9:10 145 144-147 1330 169 166-172 5/0
1.00 8:46 1:02 8:14 146 142-150 1203 167 164-170 3/0
1.13 9:50 1:04 8:34 152 142-156 1303 168 166-172 3/0
1.25 11:37 1:47 +38 14:15 150 142-154 2137 161 116-172 11/0
1.38 12:38 1:01 8:10 150 144-152 1224 167 166-170 6/0
1.50 13:44 1:05 8:42 151 148-156 1314 166 162-170 0/8
1.63 14:41 57 7:40 153 150-157 1173 164 160-166 5/0
1.75 15:37 56 7:26 153 151-156 1138 164 158-166 1/1
1.88 16:41 1:04 8:33 155 153-157 1325 166 164-168 1/0
2.00 17:40 1:00 7:56 152 150-153 1206 166 164-168 0/4
2.13 18:54 1:14 9:49 153 151-156 1502 168 166-170 0/2
2.25 20:31 1:37 +24 12:55 153 147-159 1975 166 160-170 2/3
2.38 21:36 1:05 8:41 162 155-172 1407 167 162-176 2/3
2.50 22:24 48 6:21 166 163-168 1054 175 170-178 0/2
2.63 23:31 1:07 8:58 163 159-166 1462 156 100-174 0/2
2.75 24:35 1:04 8:35 169 165-173 1450 165 158-176 0/4
2.88 25:16 40 5:24 171 168-174 923 176 174-178 0/9
3.00 25:58 42 5:37 170 169-171 954 176 172-180 0/12
3.13 27:15 1:17 10:14 168 166-171 1718 163 158-166 0/2
3.25 27:58 43 5:46 171 166-175 986 174 162-180 0/4
3.38 28:37 40 5:17 170 166-173 898 179 174-186 0/4
3.50 29:43 1:05 8:43 166 164-167 1446 154 94-174 0/0
3.63 30:40 57 7:38 172 168-177 1314 170 162-186 0/1
3.75 31:27 47 6:17 170 167-176 1069 180 174-186 0/1
3.88 32:33 1:06 8:46 170 166-172 1490 174 158-180 0/3
4.00 33:34 1:01 8:10 170 165-175 1389 168 164-182 2/0
4.13 34:15 40 5:23 171 168-175 920 180 178-184 0/1
4.25 35:09 54 7:12 171 168-174 1232 173 108-182 1/0
4.38 36:24 1:16 10:07 170 167-178 1719 163 160-166 0/3
4.50 37:05 40 5:21 174 170-176 930 177 170-180 1/0
4.63 37:46 42 5:34 172 168-177 958 178 176-182 1/0
4.75 39:03 1:17 10:16 167 166-169 1715 169 162-178 0/1
4.88 39:53 50 6:38 170 167-171 1128 173 166-180 3/0
5.00 40:39 46 6:08 166 164-169 1019 168 164-174 1/2
5.13 41:58 1:19 10:33 168 166-170 1772 169 160-176 0/1
5.25 42:48 50 6:41 170 168-171 1136 175 166-182 0/2
5.38 43:32 43 5:47 170 168-173 983 178 176-182 3/1
5.50 44:50 1:18 10:23 166 159-169 1723 163 116-172 1/0
5.63 45:47 57 7:38 172 162-177 1313 171 164-182 0/0
5.75 46:30 43 5:43 174 171-176 993 171 170-172 0/1
5.88 47:47 1:18 10:21 169 164-173 1748 167 160-170 3/0
6.00 48:45 57 7:38 173 169-175 1321 171 166-180 3/0
6.13 49:26 41 5:28 170 166-174 929 177 176-180 1/0
6.25 50:43 1:17 +2 10:17 165 155-169 1697 155 116-176 1/0
6.38 51:40 57 7:36 170 160-179 1292 167 164-176 2/0
6.50 52:22 42 5:36 168 167-170 941 174 168-178 2/0
6.63 53:30 1:09 9:10 166 162-169 1521 162 116-170 8/0
6.75 54:38 1:08 9:02 165 156-173 1492 162 158-168 3/0
6.87 55:22 44 5:52 169 165-171 993 170 168-174 1/0
7.00 57:09 1:47 +52 14:17 157 139-171 2242 160 116-170 4/0
7.12 58:29 1:20 10:37 168 146-180 1785 165 162-166 9/0
7.25 59:41 1:12 9:32 170 161-175 1622 165 164-166 7/0
7.37 1:01:12 1:31 12:10 165 162-167 2007 166 164-166 0/5
7.50 1:02:37 1:25 +13 11:21 158 145-166 1794 160 98-168 5/1
7.62 1:03:58 1:21 10:48 154 149-158 1663 165 162-168 0/3
7.75 1:05:00 1:02 8:16 159 156-162 1315 165 162-168 0/12
7.87 1:06:00 1:00 8:01 154 151-158 1235 165 164-166 0/4
8.00 1:07:03 1:03 8:21 152 147-158 1270 166 164-170 0/1
8.12 1:08:03 1:00 8:02 157 152-158 1260 165 162-166 0/5
8.25 1:09:05 1:02 8:16 162 158-166 1340 165 162-168 3/0
8.37 1:10:06 1:01 8:09 159 156-163 1295 164 160-166 0/3
8.50 1:11:07 1:01 8:07 162 161-163 1316 166 164-170 1/2
8.62 1:12:14 1:07 8:59 169 158-180 1517 167 166-170 3/0
8.75 1:13:18 1:04 8:31 167 157-169 1421 166 166-168 0/8
8.81 1:13:48 30 8:57 158 156-161 1415 166 166-168 0/1

Heart

162/180max
  • Show Beats/Mile

Elevation

Asc 0m, Range 70m, Flat prediction 1:08:58
Elevation Graph
Biggest Climbs (m) Min/mi
53 5.2% 9:27
37 3.4% 9:38
13 1.8% 7:47
11 6.2% 8:20
See your biggest climbs

Cadence

167 (186 max) Stride Length: 119cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 94.0 169 8.7 1:09:22 7:57
Walk 6.0 109 0.1 4:26 1:00:31

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:17 5:08 59.84% More
800m 3:17 6:37 53.37% More
1km 3:57 6:22 58.09% More
Mile 6:48 6:48 58.08% More
5k 22:28 7:14 59.80% More
5 miles 38:27 7:41 56.71% More
10k 49:21 7:56 55.13% More

Predictions

Dist Time Per Mile WAVA
1M 6:38 6:38 59.59
5km 22:51 7:21 58.79
5M 38:24 7:41 56.77
10km 48:41 7:50 55.88
10M 1:21:47 8:11 54.91
Half 1:49:48 8:23 53.67
20M 2:54:10 8:43 53.62
Mara 3:53:49 8:55 53.26
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