Thu 14th Nov 2019 at 6:00pm by K5 Gus

Run > Intervals
  • Time
    50:15
  • Miles
    5.85
  • Min/mi
    8:35
  • Pacing
    40%
  • WAVA
    58.01
  • Stride(cm)
    105
  • Cals
    562
  • Cadence
    178
  • BPM
    154
  • %MHR
    81.8
  • B/mi
    1321
  • Asc(m)
    112
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

7 * 800m, 400m recoveries. With Dan, Laura, Jill and Helen

2:57, 3:32, 3:05, 3:37, 3:09, 3:39, 3:18

Split Summary
===
1) 0.49m - 2:57(5:59/m) 163/176bpm 38cal 10.02/10.67mph
2) 0.26m - 2:37(9:57/m) 145/174bpm 29cal 6.03/9.54mph
3) 0.51m - 3:32(6:54/m) 170/178bpm 49cal 8.69/10.02mph
4) 0.25m - 2:50(11:32/m) 147/176bpm 31cal 5.21/8.79mph
5) 0.49m - 3:05(6:14/m) 169/177bpm 42cal 9.63/10.37mph
6) 0.26m - 3:03(11:45/m) 142/175bpm 30cal 5.11/10.16mph
7) 0.51m - 3:37(7:09/m) 167/178bpm 47cal 8.4/9.71mph
8) 0.25m - 3:10(12:47/m) 143/176bpm 31cal 4.7/8.68mph
9) 0.51m - 3:09(6:11/m) 171/178bpm 43cal 9.69/10.25mph
10) 0.24m - 2:36(10:38/m) 146/175bpm 25cal 5.64/9.2mph
11) 0.5m - 3:39(7:15/m) 170/178bpm 49cal 8.28/9.54mph
12) 0.25m - 2:58(11:46/m) 149/176bpm 30cal 5.1/8.52mph
13) 0.5m - 3:18(6:40/m) 164/171bpm 42cal 9.01/9.43mph
14) 0.82m - 9:44(11:48/m) 135/171bpm 76cal 5.08/8.93mph
2:57 2:37 3:32 2:50 3:05 3:03 3:37 3:10 3:09 2:36 3:39 2:58 3:18 9:44
Pin Map
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0mi in 0

Pace

30% 8% 5% 14% 28% 15%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 25 25 6:46 135 115-147 914 195 194-198 0/2
0.13 48 22 5:54 154 148-158 909 195 194-196 0/2
0.19 1:08 20 5:25 161 155-168 871 194 192-194 1/2
0.25 1:28 20 5:21 171 168-173 914 192 192-194 0/2
0.31 1:49 22 5:46 172 171-173 992 192 190-192 1/1
0.38 2:11 22 5:47 174 172-176 1007 191 190-192 0/1
0.44 2:36 25 6:35 174 173-175 1146 192 190-192 0/3
0.50 3:00 24 6:22 174 173-176 1108 190 188-192 1/0
0.56 3:42 42 11:17 160 148-173 1806 168 164-170 0/2
0.63 4:21 39 10:22 142 139-148 1473 171 168-174 0/3
0.69 4:56 35 9:27 137 132-141 1295 173 172-174 0/3
0.75 5:28 31 8:22 133 130-135 1112 174 170-176 0/1
0.81 5:57 29 7:49 143 133-154 1117 182 130-194 1/1
0.88 6:23 26 6:59 164 156-169 1145 190 188-190 1/0
0.94 6:50 27 7:10 171 169-174 1225 189 188-190 5/0
1.00 7:15 25 6:45 175 173-176 1181 188 188-190 2/0
1.06 7:41 25 6:47 175 174-177 1187 188 188-190 1/0
1.13 8:06 25 6:47 177 176-178 1201 189 188-190 2/0
1.19 8:32 25 6:45 176 176-178 1188 188 188-190 3/0
1.25 8:57 26 6:53 177 176-178 1220 189 188-190 0/1
1.31 9:41 44 11:38 169 156-178 1966 149 118-190 2/0
1.38 10:26 45 12:04 146 141-155 1762 171 168-174 2/0
1.44 11:06 39 10:30 140 134-142 1471 174 172-176 0/1
1.50 11:43 37 9:58 139 137-142 1385 175 174-176 3/0
1.56 12:19 35 9:26 148 140-159 1397 185 118-194 1/1
1.63 12:44 26 6:54 162 159-164 1118 193 192-194 0/2
1.69 13:06 22 5:47 168 164-173 970 193 192-194 0/0
1.75 13:26 20 5:25 174 172-176 943 195 192-196 0/4
1.81 13:48 22 5:50 175 174-177 1020 193 192-194 0/1
1.88 14:11 23 6:04 175 175-176 1062 191 190-192 0/1
1.94 14:35 24 6:24 175 174-176 1119 192 190-192 0/2
2.00 14:57 22 5:47 175 175-176 1012 191 190-192 1/1
2.06 15:36 40 10:36 167 153-176 1771 170 160-190 0/2
2.13 16:17 41 10:53 144 138-151 1567 172 170-176 0/3
2.19 16:55 38 10:07 136 133-139 1377 174 172-176 0/3
2.25 17:32 36 9:42 132 126-136 1281 173 170-174 0/1
2.31 18:24 52 13:57 132 124-143 1842 165 116-196 1/1
2.38 18:51 27 7:19 154 144-165 1127 190 190-192 1/0
2.44 19:17 26 6:58 169 165-171 1177 191 190-192 4/0
2.50 19:45 27 7:12 171 170-172 1232 190 188-190 2/0
2.56 20:13 28 7:29 172 171-174 1289 189 186-190 2/0
2.63 20:38 25 6:42 174 173-175 1165 189 188-190 2/0
2.69 21:03 26 6:49 176 175-177 1201 189 188-190 4/0
2.75 21:29 26 6:48 176 175-178 1197 189 188-190 1/0
2.81 22:24 56 14:51 166 145-177 2465 133 100-190 2/0
2.88 23:10 46 12:12 136 129-144 1659 171 166-172 3/0
2.94 23:55 45 11:57 136 133-139 1626 172 170-174 0/1
3.00 24:33 38 10:07 137 135-139 1386 173 172-174 2/0
3.06 25:08 35 9:22 145 138-161 1359 184 136-220 1/1
3.13 25:32 24 6:16 166 163-169 1040 197 196-198 0/2
3.19 25:53 22 5:48 172 169-174 998 196 194-198 0/0
3.25 26:14 21 5:37 174 173-175 977 194 192-194 0/3
3.31 26:36 22 5:48 175 173-177 1014 193 192-194 0/2
3.38 26:58 22 5:54 177 176-178 1046 192 192-194 0/1
3.44 27:22 24 6:25 176 175-177 1128 193 192-194 0/2
3.50 27:47 24 6:32 176 175-178 1150 192 190-194 1/1
3.56 28:38 52 13:44 167 147-177 2294 139 84-190 0/2
3.63 29:18 39 10:30 141 139-147 1481 173 162-178 0/3
3.69 29:49 31 8:12 139 137-141 1139 177 176-178 0/3
3.75 30:20 31 8:19 137 136-139 1138 177 176-178 0/0
3.81 30:53 33 8:49 140 135-151 1235 182 144-196 1/1
3.88 31:20 27 7:10 160 152-166 1148 192 190-192 1/0
3.94 31:47 28 7:22 170 166-173 1252 190 188-192 3/0
4.00 32:16 28 7:35 173 172-174 1313 189 186-190 3/0
4.06 32:42 26 6:56 174 172-175 1205 188 188-190 2/0
4.13 33:08 26 6:54 174 174-176 1200 190 188-190 1/0
4.19 33:33 25 6:40 176 174-178 1173 190 188-192 4/0
4.25 34:00 27 7:12 177 176-178 1275 190 188-190 1/0
4.31 34:47 47 12:33 172 161-177 2158 146 110-190 2/1
4.38 35:32 45 12:05 147 142-160 1776 151 116-176 3/0
4.44 36:11 39 10:25 142 141-143 1479 175 172-180 0/1
4.50 36:49 38 10:01 144 141-146 1443 175 174-176 2/0
4.56 37:29 40 10:43 145 140-153 1554 180 130-194 1/1
4.62 37:54 25 6:40 156 151-161 1039 193 192-194 0/3
4.69 38:19 25 6:37 161 159-163 1066 192 192-194 1/0
4.75 38:40 21 5:39 166 161-170 939 190 188-192 0/3
4.81 39:04 24 6:24 169 168-170 1082 190 190-192 1/2
4.87 39:28 24 6:29 169 168-170 1095 189 188-190 1/1
4.94 39:53 25 6:39 169 168-170 1125 190 188-192 0/4
5.00 40:19 26 6:54 170 168-171 1174 189 188-190 0/1
5.06 40:46 27 7:19 169 167-171 1237 187 180-190 0/1
5.12 41:17 31 8:14 162 159-168 1333 182 180-182 0/3
5.19 43:31 2:14 +45 35:47 141 114-160 5045 165 130-182 0/4
5.25 44:11 40 10:37 126 116-132 1338 176 172-178 0/1
5.31 44:51 40 10:34 130 128-132 1375 172 166-176 0/2
5.38 47:52 3:01 +1:54 48:20 119 102-130 5752 153 86-178 0/8
5.44 48:33 41 10:55 123 115-128 1342 175 174-176 0/1
5.50 49:12 39 10:22 127 124-131 1316 172 170-176 0/1
5.56 49:49 37 +1 9:50 129 125-132 1269 174 172-178 0/3
5.63 50:28 40 10:36 130 126-134 1377 173 172-174 1/1
5.69 51:07 39 10:22 129 127-131 1336 172 170-174 0/0
5.75 51:48 40 10:45 133 127-144 1429 176 172-192 3/0
5.81 52:28 41 10:48 155 145-159 1675 176 174-180 4/0
5.85 52:55 27 11:29 158 156-159 1815 174 146-178 5/0

Heart

154/178max
  • Show Beats/Mile

Elevation

Asc 112m, Range 42m, Flat prediction 49:24
Elevation Graph
Biggest Climbs (m) Min/mi
26 2.0% 8:20
25 2.1% 8:44
17 2.2% 8:55
16 4.6% 10:49
See your biggest climbs

Cadence

178 (220 max) Stride Length: 105cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 88.3 182 5.7 46:43 8:11
Walk 9.4 116 0.1 4:59 35:54
Still 2.3 - - 1:13 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:24 5:40 60.63% More
800m 3:02 6:06 66.70% More
1km 4:15 6:51 61.86% More
Mile 7:09 7:09 62.43% More
5k 25:00 8:03 60.85% More
5 miles 40:20 8:04 61.55% More

Predictions

Dist Time Per Mile WAVA
1M 6:59 6:59 63.98
5km 24:46 7:58 61.43
5M 42:10 8:26 58.86
10km 53:45 8:39 57.71
10M 1:31:29 9:09 56.10
Half 2:03:43 9:27 54.49
20M 3:18:31 9:56 53.82
Mara 4:28:26 10:15 53.07
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