Tue 12th Nov 2019 at 5:00pm by RFJ

Run > Intervals
  • Time
    38:29
  • Miles
    4.04
  • Min/mi
    9:32
  • Pacing
    85%
  • WAVA
    50.12
  • Stride(cm)
    97
  • Cals
    649
  • Cadence
    174
  • BPM
    151
  • %MHR
    88.3
  • B/mi
    1438
  • Asc(m)
    53
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 0.76m - 7:23(9:46/m) 141/159bpm 649cal
2) 0.1m - 43(7:31/m) 143/152bpm
3) 0.14m - 1:40(11:31/m) 143/155bpm
4) 0.1m - 43(7:15/m) 149/158bpm
5) 0.15m - 1:41(11:28/m) 149/167bpm
6) 0.1m - 42(7:11/m) 134/147bpm
7) 0.14m - 1:44(11:57/m) 145/163bpm
8) 0.1m - 42(6:54/m) 144/157bpm
9) 0.15m - 1:42(11:36/m) 148/161bpm
10) 0.1m - 42(6:58/m) 146/167bpm
11) 0.15m - 1:38(11:07/m) 157/168bpm
12) 0.1m - 42(7:12/m) 149/154bpm
13) 0.15m - 1:39(11:13/m) 158/170bpm
14) 0.1m - 42(7:11/m) 150/160bpm
15) 0.15m - 1:38(11:02/m) 155/164bpm
16) 0.1m - 41(7:05/m) 152/167bpm
17) 0.15m - 1:36(10:46/m) 157/168bpm
18) 0.1m - 42(7:07/m) 157/168bpm
19) 0.15m - 1:36(10:44/m) 155/170bpm
20) 0.1m - 42(6:59/m) 155/165bpm
21) 0.14m - 1:32(10:44/m) 161/169bpm
22) 0.84m - 7:39(9:08/m) 159/171bpm

10 x 150m same rec
7:23 43 1:40 43 1:41 42 1:44 42 1:42 42 1:38 42 1:39 42 1:38 41 1:36 42 1:36 42 1:32 7:39

Pace

46% 28% 12% 2% 11% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 38 38 10:15 114 101-135 1168 167 86-172 0/0
0.13 1:13 34 9:05 129 125-133 1173 172 172-172 0/0
0.19 1:50 37 9:59 137 133-144 1369 172 170-172 0/0
0.25 2:26 36 9:36 150 144-156 1440 173 170-178 2/0
0.31 3:02 36 9:36 155 149-159 1488 172 170-172 1/0
0.38 3:37 35 9:24 148 145-149 1392 174 172-178 1/0
0.44 4:15 38 10:04 148 147-149 1490 174 172-174 1/0
0.50 4:53 38 10:13 150 147-151 1532 172 170-178 1/0
0.56 5:28 35 9:22 146 142-151 1367 171 166-172 1/0
0.63 6:04 36 9:35 141 140-143 1352 172 170-172 0/2
0.69 6:39 34 9:12 142 141-143 1305 172 170-176 0/2
0.75 7:17 38 10:14 140 138-142 1433 171 164-178 0/1
0.81 7:47 30 7:57 140 136-147 1113 182 164-188 0/2
0.88 8:25 38 10:14 149 139-155 1525 176 160-184 0/1
0.94 9:06 41 10:57 144 138-147 1577 167 164-172 2/0
1.00 9:49 42 11:13 138 137-140 1548 171 164-188 1/1
1.06 10:14 25 6:40 148 138-157 987 186 186-188 0/2
1.13 10:50 37 9:50 159 153-167 1563 172 156-186 1/1
1.19 11:32 41 11:04 151 141-159 1671 166 164-168 2/0
1.25 12:15 44 11:37 139 135-141 1614 171 164-188 0/1
1.31 12:39 24 6:19 129 124-136 815 188 186-188 0/2
1.38 13:21 42 11:12 152 139-163 1703 171 160-188 1/1
1.44 14:04 43 11:29 144 139-151 1653 164 160-168 2/0
1.50 14:43 39 10:22 136 133-138 1410 171 164-188 1/1
1.56 15:06 23 6:09 145 137-147 892 186 186-188 0/1
1.63 15:48 42 11:17 156 147-161 1760 169 156-186 1/1
1.69 16:29 40 10:47 149 138-152 1606 167 162-168 2/0
1.75 17:08 39 10:27 138 134-141 1443 173 166-188 1/1
1.81 17:33 25 6:34 146 136-162 959 187 186-188 0/2
1.88 18:13 41 10:49 164 160-168 1774 169 156-188 2/1
1.94 18:53 40 10:34 156 154-160 1649 170 164-172 1/0
2.00 19:29 36 9:39 147 140-157 1418 176 166-196 0/1
2.06 19:54 25 6:40 152 150-154 1013 187 186-190 0/2
2.13 20:36 42 11:18 161 152-170 1818 168 160-186 2/0
2.19 21:17 40 10:45 156 155-157 1678 170 162-172 1/0
2.25 21:52 35 9:27 153 150-155 1445 176 170-188 1/1
2.31 22:17 25 6:33 148 142-160 970 188 186-188 0/1
2.38 23:01 44 11:51 160 157-164 1896 167 160-186 2/0
2.44 23:40 39 10:28 154 147-162 1611 169 168-172 1/0
2.50 24:14 33 8:50 144 139-148 1272 180 170-196 1/1
2.56 24:40 26 6:57 158 142-167 1098 188 186-190 0/2
2.63 25:23 43 11:31 163 156-168 1878 167 162-186 2/0
2.69 26:02 39 10:20 154 150-157 1591 172 170-172 1/0
2.75 26:33 32 8:25 149 147-151 1253 179 170-188 1/1
2.81 26:59 26 6:52 163 152-168 1120 187 186-188 0/1
2.88 27:43 44 11:38 159 148-170 1850 169 164-186 2/0
2.94 28:20 38 10:02 151 148-152 1514 172 170-172 1/1
3.00 28:52 32 8:31 152 150-155 1294 178 170-188 1/1
3.06 29:17 25 6:43 158 153-165 1061 187 182-188 0/1
3.13 30:00 43 11:24 165 160-169 1880 168 164-180 2/0
3.19 30:39 39 10:18 158 152-161 1627 172 170-172 1/0
3.25 31:18 40 10:36 155 152-157 1643 172 170-172 1/1
3.31 31:56 37 9:58 153 152-154 1526 174 170-178 2/0
3.38 32:32 36 9:44 150 149-153 1460 175 174-178 2/0
3.44 33:10 37 9:58 155 151-156 1544 175 172-184 1/0
3.50 33:46 36 9:43 158 155-160 1536 177 174-184 0/1
3.56 34:20 34 9:02 163 160-165 1474 176 170-178 0/1
3.63 34:51 31 8:22 165 163-167 1380 179 178-182 0/1
3.69 35:24 32 8:36 158 153-165 1359 180 180-180 0/2
3.75 35:56 33 8:45 155 153-156 1355 180 180-184 0/1
3.81 36:29 33 8:43 159 156-161 1387 180 176-184 0/2
3.88 37:00 30 8:07 165 162-168 1340 179 176-184 0/0
3.94 37:32 33 8:47 165 163-168 1449 182 180-184 0/0
4.00 38:03 30 8:08 165 164-169 1342 181 168-184 0/0
4.04 38:28 25 10:09 164 159-171 1666 175 162-178 0/0

Heart

151/171max
  • Show Beats/Mile

Elevation

Asc 53m, Range 8m, Flat prediction 38:29
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

174 (196 max) Stride Length: 97cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 174 4 38:25 9:31
Walk 0.1 108 0 2 12:12
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:06 8:26 39.66% More
800m 4:15 8:33 45.95% More
1km 5:28 8:47 46.64% More
Mile 9:06 9:06 47.54% More
5k 29:24 9:28 50.10% More

Predictions

Dist Time Per Mile WAVA
1M 8:46 8:46 49.35
5km 29:08 9:23 50.55
5M 48:14 9:39 49.73
10km 1:00:44 9:46 49.33
10M 1:40:35 10:04 49.25
Half 2:13:55 10:13 48.57
20M 3:29:42 10:29 49.15
Mara 4:39:12 10:39 49.22
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