Wed 13th Nov 2019 at 6:00pm by McGettingThere

Run > Intervals
  • Time
    1:11:06
  • Miles
    6.96
  • Min/mi
    10:13
  • Pacing
    57.1%
  • WAVA
    46.34
  • Stride(cm)
    85
  • Cals
    741
  • Cadence
    184
  • BPM
    143
  • %MHR
    80.2
  • B/mi
    1459
  • Surface
    Road

Notes & Comments

Tunnelling.
60,40,20, 50,30, 10 x 4
To the Alien.
Consistent splits - felt pretty good on these - kept going pretty well.

Split Summary
===
1) 1m - 8:46(8:46/m) 145/162bpm 108cal 6.84/8.12mph
2) 0.5m - 7:15(14:28/m) 122/155bpm 60cal 4.15/7.37mph
3) 0.12m - 55(7:44/m) 125/156bpm 7cal 7.75/9.04mph
4) 0.12m - 1:04(8:53/m) 137/151bpm 11cal 6.76/8.54mph
5) 0.12m - 55(7:22/m) 139/158bpm 9cal 8.15/9.2mph
6) 0.04m - 44(16:32/m) 147/156bpm 9cal 3.63/9.02mph
7) 0.11m - 53(8:25/m) 141/156bpm 9cal 7.13/8.95mph
8) 0.05m - 24(8:10/m) 147/148bpm 5cal 7.35/8.81mph
9) 0.12m - 56(7:32/m) 148/151bpm 11cal 7.97/8.62mph
10) 0.06m - 53(14:12/m) 146/153bpm 10cal 4.23/8.56mph
11) 0.12m - 55(7:27/m) 139/159bpm 9cal 8.06/9.1mph
12) 0.07m - 32(8:05/m) 143/157bpm 6cal 7.43/8.64mph
13) 0.13m - 56(7:27/m) 147/152bpm 11cal 8.06/8.52mph
14) 0.03m - 13(8:19/m) 150/153bpm 2cal 7.22/8.47mph
15) 0.13m - 57(7:34/m) 149/152bpm 11cal 7.93/8.25mph
16) 0.12m - 1:03(8:41/m) 141/148bpm 11cal 6.9/8.27mph
17) 0.12m - 56(7:55/m) 136/158bpm 8cal 7.58/8.54mph
18) 0.04m - 43(19:09/m) 148/152bpm 9cal 3.13/8.41mph
19) 0.1m - 54(8:42/m) 145/153bpm 10cal 6.89/8.33mph
20) 0.05m - 22(7:52/m) 155/158bpm 4cal 7.63/8.31mph
21) 0.12m - 56(7:42/m) 151/159bpm 11cal 7.8/8.47mph
22) 0.04m - 52(24:29/m) 133/137bpm 7cal 2.45/8.47mph
23) 0.03m - 54(30:06/m) 135/149bpm 7cal 1.99/2.61mph
24) 0.05m - 32(11:45/m) 145/149bpm 6cal 5.11/5.8mph
25) 0.12m - 56(7:59/m) 147/152bpm 11cal 7.52/8.35mph
26) 0.02m - 12(8:21/m) 153/155bpm 2cal 7.18/8.25mph
27) 0.12m - 57(8:15/m) 153/156bpm 12cal 7.27/8.14mph
28) 0.12m - 1:00(8:29/m) 146/154bpm 11cal 7.07/8.14mph
29) 0.12m - 58(7:47/m) 141/160bpm 9cal 7.71/8.45mph
30) 0.06m - 40(10:44/m) 149/159bpm 8cal 5.59/8.31mph
31) 0.11m - 56(8:06/m) 144/152bpm 10cal 7.41/8.31mph
32) 0.04m - 21(8:17/m) 143/144bpm 3cal 7.25/8.29mph
33) 0m - (1:01/m) 144/144bpm 58.55/6.62mph
34) 0.12m - 58(7:52/m) 148/152bpm 11cal 7.63/8.18mph
35) 0.03m - 50(25:26/m) 150/156bpm 10cal 2.36/8.16mph
36) 0.04m - 55(23:25/m) 141/157bpm 9cal 2.56/4.93mph
37) 0.05m - 31(10:24/m) 147/152bpm 5cal 5.77/6.35mph
38) 0.12m - 57(8:08/m) 150/156bpm 11cal 7.38/8.16mph
39) 0.03m - 13(7:26/m) 154/159bpm 2cal 8.08/8.16mph
40) 0.12m - 58(8:18/m) 147/150bpm 11cal 7.23/7.97mph
41) 0.12m - 1:00(8:07/m) 142/154bpm 10cal 7.39/7.93mph
42) 0.12m - 57(8:12/m) 134/153bpm 6cal 7.32/8.31mph
43) 0.03m - 42(26:23/m) 149/157bpm 8cal 2.27/8.29mph
44) 0.01m - 55(1:16:50/m) 142/150bpm 9cal 0.78/0mph
45) 0.02m - 22(20:08/m) 150/152bpm 4cal 2.98/4.19mph
46) 0.12m - 57(8:08/m) 151/155bpm 11cal 7.38/8.1mph
47) 0.03m - 55(26:30/m) 150/157bpm 11cal 2.26/8.08mph
48) 0.11m - 56(8:20/m) 145/163bpm 9cal 7.2/8.25mph
49) 0.06m - 31(8:05/m) 153/160bpm 6cal 7.43/8.25mph
50) 0.12m - 57(7:46/m) 152/157bpm 11cal 7.72/8.25mph
51) 0.02m - 14(9:49/m) 156/158bpm 2cal 6.11/8.14mph
52) 0.13m - 1:02(8:02/m) 152/157bpm 13cal 7.47/8.18mph
53) 1m - 12:50(12:50/m) 140/165bpm 113cal 4.68/8.14mph
54) 0.47m - 3:57(8:30/m) 159/165bpm 52cal 7.06/7.76mph
8:46 7:15 55 1:04 55 44 53 24 56 53 55 32 56 13 57 1:03 56 43 54 22 56 52 54 32 56 12 57 1:00 58 40 56 21 58 50 55 31 57 13 58 1:00 57 42 55 22 57 55 56 31 57 14 1:02 12:50 3:57

Pace

21% 12% 17% 25% 25% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.06 36 36 9:35 115 89-133 1102 176 112-188
0.13 1:09 33 8:55 137 131-144 1220 183 182-184
0.19 1:44 34 9:07 135 134-135 1230 182 180-182
0.25 2:16 32 8:38 137 136-138 1183 178 174-180
0.31 2:46 30 8:01 136 134-138 1090 171 168-178
0.38 3:24 38 +4 10:02 149 137-161 1494 172 170-176
0.44 3:54 31 8:09 154 151-157 1256 181 178-184
0.50 4:22 28 7:30 150 145-156 1124 181 174-188
0.56 4:50 28 7:29 150 146-154 1122 178 170-184
0.63 5:22 31 8:20 153 145-159 1275 176 168-182
0.69 5:53 31 8:16 158 155-161 1307 178 172-184
0.75 6:26 33 8:56 157 156-159 1402 174 172-178
0.81 7:00 34 9:08 156 154-157 1424 176 158-182
0.88 7:42 42 11:09 159 156-161 1773 171 164-182
0.94 8:15 33 8:49 151 145-159 1332 182 180-182
1.00 9:24 1:09 +34 18:19 137 129-142 2510 176 168-180
1.06 10:05 41 10:58 148 138-155 1622 176 158-182
1.13 10:38 33 8:52 147 145-149 1304 183 180-186
1.19 11:13 35 9:18 150 148-152 1394 179 176-180
1.25 11:49 36 9:34 147 144-152 1406 -
1.31 12:43 54 14:22 131 119-141 1882 120 120-120
1.38 13:48 1:05 17:18 106 95-116 1834 120 120-120
1.44 15:00 1:12 19:10 99 87-109 1897 111 102-120
1.50 16:31 1:31 24:24 99 90-105 2415 120 120-120
1.56 17:10 39 10:22 114 80-152 1182 191 120-198
1.63 17:36 26 6:57 146 139-155 1015 188 184-192
1.69 18:06 30 8:04 140 136-143 1130 152 120-184
1.75 18:44 38 10:11 126 119-134 1283 161 120-202
1.81 19:12 28 7:23 140 127-154 1033 198 196-202
1.88 19:37 25 6:38 150 142-157 994 194 192-196
1.94 20:36 59 15:48 142 132-154 2244 180 116-206
2.00 21:04 28 7:22 145 138-156 1069 197 194-200
2.06 21:34 30 7:57 147 144-151 1168 180 122-194
2.13 22:03 30 7:53 147 146-149 1159 199 196-202
2.19 22:30 27 7:08 150 149-151 1071 198 196-198
2.25 23:24 54 14:19 144 131-153 2061 187 176-198
2.31 23:54 30 7:58 129 112-152 1027 192 126-198
2.38 24:19 25 6:48 148 138-157 1006 193 190-198
2.44 24:49 30 8:02 144 139-152 1157 180 120-192
2.50 25:19 30 8:00 146 142-152 1168 197 196-198
2.56 25:46 27 7:07 149 147-153 1061 194 192-196
2.63 26:16 30 8:00 148 146-150 1183 187 176-192
2.69 26:44 28 7:24 150 148-151 1110 193 192-194
2.75 27:12 29 7:43 146 143-149 1127 193 188-196
2.81 27:44 32 8:24 141 133-148 1185 120 120-120
2.88 28:20 36 9:43 123 108-138 1194 193 122-200
2.94 28:47 27 7:11 147 141-155 1055 197 192-198
3.00 29:46 59 15:41 145 135-158 2273 174 120-196
3.06 30:18 32 8:28 146 141-152 1235 199 196-200
3.13 30:47 29 7:41 152 149-157 1168 192 172-198
3.19 31:17 31 8:09 154 150-158 1255 200 198-200
3.25 31:44 27 7:14 151 145-156 1092 199 196-200
3.31 33:09 1:25 22:40 130 112-145 2946 191 120-200
3.38 34:09 1:00 15:53 143 134-149 2271 191 120-198
3.44 34:40 32 8:24 146 142-152 1227 197 196-198
3.50 35:08 28 7:29 151 149-155 1129 187 162-196
3.56 35:43 34 9:09 154 153-156 1409 193 192-194
3.63 36:11 28 7:28 151 149-153 1126 194 194-196
3.69 36:40 29 7:49 152 150-153 1188 157 120-194
3.75 37:15 35 9:25 137 128-147 1289 160 120-200
3.81 37:46 30 8:04 136 119-159 1097 197 192-200
3.88 38:13 27 7:13 152 146-159 1097 195 188-198
3.94 38:55 42 11:12 146 139-153 1635 196 196-196
4.00 39:26 31 8:15 145 140-149 1196 195 194-196
4.06 39:54 28 7:28 145 143-151 1084 193 192-196
4.13 40:25 31 8:23 146 143-149 1223 195 194-196
4.19 40:53 28 7:33 148 147-150 1118 196 194-196
4.25 41:56 1:02 16:37 146 130-156 2426 194 190-196
4.31 43:03 1:07 17:58 145 123-157 2605 193 120-198
4.38 43:43 40 10:44 147 144-152 1577 195 194-196
4.44 44:11 28 7:30 152 148-155 1139 194 194-196
4.50 44:44 32 8:36 152 147-159 1308 184 122-196
4.56 45:13 29 7:47 148 147-149 1152 195 192-198
4.62 45:42 29 7:42 148 144-152 1141 194 194-194
4.69 46:12 30 8:04 142 136-148 1146 -
4.75 46:47 35 9:17 124 115-133 1151 168 116-200
4.81 47:16 29 7:41 141 128-153 1083 199 198-200
4.87 49:02 1:46 28:22 145 135-157 4114 193 122-198
4.94 49:50 48 12:46 151 147-155 1928 196 194-198
5.00 50:18 28 7:29 150 146-153 1121 195 194-196
5.06 51:29 1:11 18:52 143 124-155 2697 181 120-196
5.12 51:59 30 8:07 149 142-160 1210 196 192-196
5.19 52:28 29 7:44 154 148-163 1190 196 192-198
5.25 53:00 32 8:30 151 148-155 1284 195 194-196
5.31 53:28 28 7:32 153 147-156 1152 197 196-200
5.38 54:02 34 9:05 156 154-157 1416 178 120-198
5.44 54:32 29 7:49 152 149-155 1187 198 196-200
5.50 54:59 28 7:24 151 150-151 1117 196 194-198
5.56 56:19 1:20 21:14 140 124-156 2973 110 104-120
5.63 57:32 1:13 19:23 121 117-124 2346 110 106-116
5.69 58:46 1:14 19:51 113 111-117 2242 106 106-106
5.75 1:00:01 1:15 20:01 112 103-118 2242 120 120-120
5.81 1:00:57 55 14:46 130 112-153 1920 170 114-188
5.88 1:01:35 39 10:22 151 144-157 1564 188 186-190
5.94 1:02:28 53 14:00 156 145-165 2185 187 182-188
6.00 1:03:00 32 8:31 157 155-160 1337 182 172-188
6.06 1:03:39 40 10:35 153 150-155 1620 185 182-188
6.13 1:04:14 35 9:14 157 154-159 1450 184 178-188
6.19 1:04:50 36 9:34 154 153-156 1473 183 182-184
6.25 1:05:24 34 9:03 157 156-159 1422 186 184-190
6.31 1:05:59 36 9:28 158 157-159 1497 184 180-190
6.38 1:06:35 35 9:26 158 155-161 1489 185 182-186
6.44 1:07:15 41 10:48 158 156-159 1707 178 172-182
6.50 1:07:50 35 9:13 156 155-158 1438 183 180-186
6.56 1:08:21 31 8:20 155 154-158 1291 185 184-186
6.63 1:08:51 30 7:57 162 160-164 1288 183 180-186
6.69 1:09:20 29 7:49 160 158-162 1250 182 180-184
6.75 1:09:49 28 7:33 156 153-158 1179 182 180-186
6.81 1:10:25 36 9:38 157 156-158 1513 186 184-190
6.88 1:10:58 33 8:45 159 156-162 1392 185 180-188
6.94 1:11:31 33 8:49 162 160-164 1429 184 178-188
6.96 1:11:44 13 10:44 165 164-165 1770 181 178-184

Heart

143/165max
  • Show Beats/Mile

Cadence

184 (206 max) Stride Length: 85cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 85.3 189 6.4 1:01:05 9:35
Walk 12.9 115 0.5 9:22 18:14
Still 0.9 - - 39 -
Pause 0.9 - - 38 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:51 7:27 44.01% More
800m 3:45 7:33 50.74% More
1km 4:52 7:49 51.09% More
Mile 8:08 8:08 51.92% More
5k 28:48 9:16 49.93% More
5 miles 50:11 10:02 46.64% More
10k 1:04:58 10:27 44.98% More

Predictions

Dist Time Per Mile WAVA
1M 7:38 7:38 55.37
5km 28:07 9:03 51.14
5M 48:36 9:43 48.15
10km 1:02:24 10:03 46.82
10M 1:47:52 10:47 44.76
Half 2:27:10 11:14 43.06
20M 3:59:26 11:58 41.94
Mara 5:26:38 12:28 41.00
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