Wed 30th Oct 2019 at 6:00pm by MAD Superman

Run > Intervals
  • Time
    1:00:14
  • Miles
    7.60
  • Min/mi
    7:56
  • Pacing
    24%
  • WAVA
    55.86
  • Stride(cm)
    121
  • Cals
    898
  • Cadence
    168
  • BPM
    173
  • %MHR
    101.2
  • B/mi
    1371
  • Surface
    Road

Notes & Comments

club intervals. 5xmiddlebeck hills in 22 31 45 69 84 the 2.06m tempo in 13:24 the 5x hills in 23 34 49 70 86. Pace well off on the tempo.

Split Summary
===
1) 1m - 8:29(8:29/m) 160/174bpm 118cal 7.07/7.66mph
2) 0.82m - 6:46(8:17/m) 167/180bpm 98cal 7.25/7.7mph
3) 0.05m - 22(7:24/m) 126/161bpm 2cal 8.11/10.42mph
4) 0.06m - 33(9:18/m) 164/168bpm 7cal 6.45/8.56mph
5) 0.07m - 31(7:36/m) 172/187bpm 7cal 7.9/7.97mph
6) 0.08m - 45(9:45/m) 180/187bpm 11cal 6.15/7.87mph
7) 0.1m - 45(7:13/m) 181/184bpm 11cal 8.31/9.5mph
8) 0.11m - 1:05(9:32/m) 174/180bpm 16cal 6.3/8.83mph
9) 0.16m - 1:09(7:02/m) 174/177bpm 17cal 8.52/9.12mph
10) 0.16m - 1:27(8:47/m) 172/179bpm 21cal 6.82/8.5mph
11) 0.19m - 1:24(7:23/m) 169/173bpm 20cal 8.13/8.37mph
12) 1m - 6:26(6:26/m) 174/179bpm 97cal 9.34/10.18mph
13) 1m - 6:34(6:34/m) 181/194bpm 103cal 9.14/9.73mph
14) 0.06m - 24(6:21/m) 179/180bpm 6cal 9.45/9.6mph
15) 0.05m - 23(7:21/m) 177/181bpm 5cal 8.16/9.71mph
16) 0.06m - 33(9:29/m) 179/181bpm 8cal 6.33/9.31mph
17) 0.07m - 34(8:00/m) 181/183bpm 8cal 7.5/7.87mph
18) 0.08m - 43(9:19/m) 176/180bpm 11cal 6.44/7.74mph
19) 0.11m - 49(7:40/m) 181/182bpm 12cal 7.83/8.37mph
20) 0.11m - 57(8:44/m) 178/182bpm 14cal 6.87/7.72mph
21) 0.16m - 1:10(7:28/m) 178/181bpm 17cal 8.04/9.41mph
22) 0.17m - 1:22(8:08/m) 180/186bpm 21cal 7.37/8.27mph
23) 0.18m - 1:26(7:52/m) 187/190bpm 23cal 7.63/9.29mph
24) 1m - 9:01(9:01/m) 180/190bpm 138cal 6.66/8.01mph
25) 0.75m - 6:35(8:49/m) 185/195bpm 107cal 6.81/7.22mph
8:29 6:46 22 33 31 45 45 1:05 1:09 1:27 1:24 6:26 6:34 24 23 33 34 43 49 57 1:10 1:22 1:26 9:01 6:35

Pace

6% 33% 29% 17% 16%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:04 1:04 8:35 142 113-160 1219 173 168-176 0/0
0.25 2:33 1:28 +26 11:48 153 150-156 1804 170 166-172 0/0
0.38 3:38 1:05 8:42 164 157-174 1427 175 170-178 0/0
0.50 4:50 1:11 9:32 166 163-170 1582 173 170-178 0/0
0.63 5:53 1:04 8:31 165 163-169 1406 171 168-176 0/0
0.75 6:54 1:00 8:03 163 160-166 1311 167 166-170 0/0
0.88 7:54 1:00 8:02 162 158-167 1300 169 164-172 0/0
1.00 8:54 1:00 8:04 165 162-168 1331 167 166-170 0/0
1.13 9:55 1:01 8:06 166 162-170 1343 168 164-172 0/0
1.25 11:02 1:07 8:56 164 161-165 1464 170 168-172 0/0
1.38 12:02 1:00 8:01 167 164-169 1339 165 162-172 0/0
1.50 13:04 1:02 8:16 169 166-171 1398 167 164-170 0/0
1.63 14:08 1:04 8:31 165 160-170 1405 165 162-166 0/0
1.75 15:09 1:01 8:10 171 166-173 1396 166 164-170 0/0
1.88 19:13 4:04 +3:18 32:32 150 108-180 4881 175 114-186 0/0
2.00 20:30 1:16 10:12 172 162-187 1754 176 164-184 0/0
2.13 21:33 1:04 8:28 180 178-184 1525 170 160-184 0/0
2.25 22:38 1:05 8:39 177 173-181 1532 170 158-182 0/0
2.38 23:36 58 7:40 174 172-177 1335 172 160-182 0/0
2.50 24:34 59 7:48 174 170-179 1358 167 160-176 0/0
2.63 25:40 1:05 8:44 171 168-173 1493 160 158-164 0/0
2.75 26:37 57 7:36 169 166-171 1285 173 164-180 0/0
2.88 27:30 53 7:07 173 168-178 1230 166 164-168 0/0
3.00 28:21 51 6:48 173 169-175 1176 166 164-168 0/0
3.13 29:13 51 6:50 174 171-179 1189 165 164-168 0/0
3.25 30:02 49 6:34 172 168-174 1130 167 166-168 0/0
3.38 30:49 47 6:14 175 173-177 1091 166 164-170 0/0
3.50 31:33 44 5:54 175 172-178 1034 167 166-168 0/0
3.63 32:18 45 5:58 176 173-178 1049 167 164-172 0/0
3.75 33:06 48 6:24 175 173-178 1120 167 164-170 0/0
3.88 33:54 48 6:27 176 173-178 1135 168 166-172 0/0
4.00 34:42 48 6:22 186 178-190 1183 165 164-168 0/0
4.13 35:29 48 6:21 187 180-191 1188 167 164-168 0/0
4.25 36:21 52 6:56 185 178-194 1283 168 166-170 0/0
4.38 37:13 52 6:58 180 172-188 1253 168 164-174 0/0
4.50 38:03 50 6:38 177 175-179 1174 165 162-166 0/0
4.63 38:52 49 6:29 175 172-177 1136 167 164-172 0/0
4.75 39:38 47 6:13 180 178-181 1118 166 162-168 0/0
4.88 40:27 49 6:28 179 176-181 1158 168 164-178 0/0
5.00 41:28 1:01 8:12 180 177-181 1475 168 154-178 0/0
5.13 42:36 1:08 9:03 177 172-181 1603 164 154-176 0/0
5.25 43:36 59 7:55 181 179-182 1433 172 156-176 0/0
5.38 44:36 1:00 8:02 177 175-180 1422 164 158-180 0/0
5.50 45:33 57 7:36 178 173-181 1352 172 168-176 0/0
5.63 46:34 1:01 8:05 178 172-184 1440 160 156-166 0/0
5.75 47:33 1:00 7:58 186 184-190 1482 169 162-176 0/0
5.88 51:51 4:18 +3:17 34:24 164 125-190 5641 160 90-172 0/0
6.00 53:01 1:10 9:16 168 138-184 1557 168 164-172 0/0
6.13 54:12 1:11 9:28 179 173-185 1693 167 166-168 0/0
6.25 55:19 1:08 9:02 181 178-183 1634 167 164-168 0/0
6.38 56:25 1:05 8:43 183 181-186 1596 167 164-170 0/0
6.50 57:31 1:06 8:50 179 171-190 1581 165 164-168 0/0
6.63 58:38 1:07 8:54 187 184-189 1664 164 162-166 0/0
6.75 59:45 1:07 8:56 184 179-189 1642 164 160-166 0/0
6.87 1:00:52 1:07 8:57 184 183-186 1645 170 166-176 0/0
7.00 1:01:57 1:05 8:44 187 185-189 1633 169 166-170 0/0
7.12 1:03:01 1:04 8:29 189 185-195 1604 167 164-170 0/0
7.25 1:04:10 1:09 9:13 185 174-194 1705 164 162-166 0/0
7.37 1:05:14 1:04 8:35 178 173-182 1527 165 164-168 0/0
7.50 1:06:38 1:24 +15 11:10 185 176-192 2066 169 166-170 0/0
7.60 1:08:36 1:58 +1:06 19:50 185 165-190 3670 164 114-172 0/0

Heart

173/195max
  • Show Beats/Mile

Elevation

Asc 0m, Range 0m, Flat prediction 1:00:14
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

168 (186 max) Stride Length: 121cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 87.9 168 7.6 59:54 8:21
Walk 7.1 106 0 5:09 22:19:00
Pause 4.9 - - 3:33 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:28 5:55 51.89% More
800m 3:00 6:01 58.68% More
1km 3:48 6:07 60.44% More
Mile 6:15 6:15 63.27% More
5k 21:45 7:00 61.78% More
5 miles 40:39 8:08 53.64% More
10k 54:36 8:47 49.82% More

Predictions

Dist Time Per Mile WAVA
1M 6:36 6:36 59.89
5km 22:42 7:18 59.18
5M 38:09 7:38 57.15
10km 48:21 7:47 56.26
10M 1:21:15 8:08 55.27
Half 1:49:04 8:20 54.03
20M 2:53:02 8:39 53.97
Mara 3:52:17 8:52 53.61
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