Tue 15th Oct 2019 at 6:00pm by AndyS

Run > Intervals
  • Time
    46:46
  • Miles
    3.80
  • Min/mi
    12:18
  • Pacing
    56%
  • WAVA
    40.10
  • Stride(cm)
    83
  • Cals
    568
  • Cadence
    158
  • BPM
    128
  • %MHR
    80.2
  • B/mi
    1580
  • Asc(m)
    77
  • Surface
    Road

Notes & Comments

Including (10x400m w/2mins recovery)

Split Summary
===
1) 0.41m - 4:29(11:04/m) 129/142bpm 57cal 5.42/6.59mph
2) 0.25m - 2:35(10:23/m) 131/139bpm 37cal 5.78/8.52mph
3) 0.12m - 2:00(17:04/m) 125/139bpm 25cal 3.51/6.87mph
4) 0.25m - 2:06(8:28/m) 130/140bpm 29cal 7.09/8.43mph
5) 0.06m - 2:00(33:43/m) 121/140bpm 23cal 1.78/5.74mph
6) 0.25m - 2:10(8:45/m) 138/151bpm 31cal 6.86/8.14mph
7) 0.1m - 2:00(20:28/m) 120/139bpm 21cal 2.93/6.39mph
8) 0.25m - 2:07(8:30/m) 134/141bpm 29cal 7.06/8.52mph
9) 0.09m - 2:00(22:09/m) 121/140bpm 19cal 2.71/6.24mph
10) 0.25m - 2:10(8:44/m) 138/151bpm 31cal 6.88/9.87mph
11) 0.07m - 2:00(30:46/m) 124/147bpm 20cal 1.95/7.24mph
12) 0.25m - 2:14(9:00/m) 131/140bpm 29cal 6.67/8.6mph
13) 0.09m - 2:00(21:28/m) 124/139bpm 21cal 2.79/7.76mph
14) 0.25m - 2:23(9:34/m) 137/146bpm 34cal 6.27/8.08mph
15) 0.1m - 2:00(19:53/m) 117/139bpm 16cal 3.02/4.01mph
16) 0.25m - 2:20(9:23/m) 135/147bpm 32cal 6.39/7.87mph
17) 0.06m - 2:00(32:42/m) 125/147bpm 20cal 1.83/7.37mph
18) 0.25m - 2:16(9:07/m) 137/144bpm 31cal 6.58/8.93mph
19) 0.1m - 2:00(20:49/m) 122/138bpm 17cal 2.88/6.8mph
20) 0.25m - 2:04(8:21/m) 135/145bpm 29cal 7.19/9mph
21) 0.13m - 1:51(14:02/m) 122/137bpm 17cal 4.27/6.97mph
4:29 2:35 2:00 2:06 2:00 2:10 2:00 2:07 2:00 2:10 2:00 2:14 2:00 2:23 2:00 2:20 2:00 2:16 2:00 2:04 1:51

Pace

28% 7% 2% 13% 15% 36%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 36 36 9:39 120 106-134 1159 178 122-186 0/0
0.13 1:18 42 11:06 124 118-135 1377 185 182-190 0/0
0.19 1:32 14 3:42 129 128-130 477 188 186-196 0/1
0.25 2:44 1:12 19:19 128 118-133 2472 159 94-184 0/2
0.31 3:26 42 11:16 133 120-142 1499 185 182-188 6/2
0.38 4:00 33 8:53 138 135-142 1225 188 186-190 0/3
0.44 4:47 48 12:42 130 123-134 1652 179 112-202 1/0
0.50 5:20 33 8:45 128 126-136 1120 192 182-198 2/1
0.56 5:50 30 7:57 134 132-136 1064 189 168-196 1/2
0.63 6:32 42 11:07 135 131-139 1501 168 120-192 1/0
0.69 7:32 1:01 16:10 125 115-134 2022 154 122-196 0/0
0.75 8:47 1:15 20:00 128 113-137 2560 127 108-192 0/1
0.81 9:21 34 9:07 115 110-129 1048 159 104-198 1/0
0.88 9:53 31 8:19 132 129-134 1098 196 194-200 1/1
0.94 10:20 28 7:20 130 125-133 954 183 152-192 0/0
1.00 10:56 36 9:30 131 128-133 1244 188 184-190 1/1
1.06 12:51 1:56 30:48 127 111-140 3912 151 84-238 1/1
1.13 13:28 37 9:47 109 101-128 1067 160 122-198 0/2
1.19 14:05 37 9:51 140 130-147 1378 193 190-198 1/1
1.25 14:37 32 8:33 148 145-151 1266 187 156-198 2/1
1.31 15:10 33 8:49 144 140-150 1270 190 172-194 1/1
1.38 16:24 1:14 19:48 129 120-142 2553 122 104-190 1/2
1.44 17:23 59 15:38 110 106-121 1719 124 112-202 2/0
1.50 17:51 28 7:29 124 107-137 928 197 192-202 0/3
1.56 18:24 33 8:56 137 133-141 1223 189 182-198 2/0
1.63 18:57 32 8:33 139 137-140 1189 191 186-194 1/1
1.69 19:46 49 13:10 137 135-141 1805 172 102-192 0/3
1.75 21:11 1:25 22:45 118 108-134 2684 108 80-122 1/2
1.81 21:45 34 8:57 115 107-133 1029 165 100-212 0/1
1.88 22:13 28 7:29 137 134-142 1025 202 190-214 1/1
1.94 22:54 41 10:56 145 138-150 1584 167 112-194 0/1
2.00 23:28 35 9:13 139 134-146 1282 168 114-198 2/1
2.06 25:13 1:44 27:50 130 112-147 3619 125 68-196 4/0
2.13 25:55 43 11:22 115 109-124 1308 158 98-204 0/2
2.19 26:25 30 7:54 129 124-132 1019 200 196-204 1/1
2.25 26:57 32 8:28 135 131-140 1142 194 190-198 0/2
2.31 27:43 46 12:22 136 132-140 1682 169 116-194 4/0
2.38 28:49 1:06 17:33 134 124-139 2351 123 104-194 0/3
2.44 29:58 1:09 18:25 116 108-130 2136 131 92-210 0/1
2.50 30:28 30 7:58 140 133-145 1114 191 146-204 0/1
2.56 31:03 35 9:19 134 128-138 1248 194 192-198 1/0
2.63 31:39 36 9:39 136 133-137 1313 189 186-192 0/1
2.69 32:32 53 14:03 137 128-142 1924 144 108-190 4/0
2.75 33:53 1:21 21:35 117 102-130 2526 107 90-110 1/1
2.81 34:33 40 10:44 111 102-131 1191 152 96-202 1/1
2.88 35:04 31 8:20 140 134-146 1166 193 190-196 1/4
2.94 35:43 39 10:17 144 141-147 1480 173 114-194 1/1
3.00 36:23 41 10:51 133 126-141 1443 151 108-198 1/1
3.06 38:01 1:37 25:59 133 108-147 3455 116 84-198 0/3
3.13 38:53 52 13:49 117 106-136 1617 159 92-202 3/1
3.19 39:24 32 8:31 139 137-142 1184 192 186-198 1/0
3.25 39:58 34 9:01 141 139-143 1272 190 186-194 0/3
3.31 40:41 42 11:19 140 138-144 1585 149 114-192 1/0
3.38 41:51 1:10 18:48 129 119-137 2424 122 98-188 3/2
3.44 42:51 1:00 16:00 120 109-141 1920 139 66-202 1/2
3.50 43:23 32 8:24 143 139-144 1202 202 198-206 1/1
3.56 43:52 29 7:50 131 129-136 1027 196 190-204 4/2
3.63 44:31 39 10:17 132 129-134 1357 184 136-194 0/2
3.69 45:10 39 10:28 135 132-141 1412 169 112-196 2/1
3.75 46:13 1:03 16:43 115 105-131 1922 124 86-176 1/1
3.81 46:46 33 10:06 124 113-129 1252 177 118-192 1/1

Heart

128/151max
  • Show Beats/Mile

Elevation

Asc 77m, Range 11m, Flat prediction 46:46
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

158 (238 max) Stride Length: 83cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 58.2 189 2.9 27:12 9:17
Walk 39.9 112 0.9 18:38 21:18
Still 2.0 - - 55 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:04 8:21 41.13% More
800m 5:19 10:41 38.05% More
1km 6:41 10:46 39.39% More
Mile 11:52 11:52 37.63% More

Predictions

Dist Time Per Mile WAVA
1M 10:30 10:30 42.55
5km 37:20 12:01 40.75
5M 1:03:34 12:43 39.04
10km 1:21:04 13:03 38.26
10M 2:18:03 13:48 37.17
Half 3:06:45 14:15 36.10
20M 4:59:48 14:59 35.64
Mara 6:45:31 15:29 35.13
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