Mon 18th Nov 2019 at 10:00am by Sorequads

Run > Intervals
  • Time
    1:10:32
  • Miles
    9.98
  • Min/mi
    7:04
  • Pacing
    80%
  • WAVA
    62.54
  • Stride(cm)
    124
  • Cadence
    183
  • BPM
    156
  • %MHR
    94.3
  • B/mi
    1099
  • Asc(m)
    194
  • Surface
    Mixed

Notes & Comments

12 x 90s every half mile after 3M warm up

Split Summary
===
1) 1m - 8:03(8:03/m) 92/95bpm
2) 1m - 8:21(8:21/m) 129/148bpm
3) 1m - 7:26(7:26/m) 139/147bpm
4) 1m - 6:40(6:40/m) 164/185bpm
5) 1m - 6:51(6:51/m) 185/199bpm
6) 1m - 7:05(7:05/m) 180/181bpm
7) 1m - 6:41(6:41/m) 156/171bpm
8) 1m - 6:37(6:37/m) 182/197bpm
9) 1m - 6:42(6:42/m) 180/197bpm
10) 0.98m - 7:06(7:16/m) 150/163bpm
8:03 8:21 7:26 6:40 6:51 7:05 6:41 6:37 6:42 7:06

Pace

11% 17% 42% 11% 11% 9%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:12 1:12 9:39 67 60-95 646 179 164-192 1/2
0.25 2:11 58 7:46 95 95-95 739 182 174-192 1/1
0.38 3:08 57 7:39 95 95-95 726 178 162-196 3/1
0.50 4:06 58 7:48 95 95-95 740 180 168-196 2/0
0.63 5:15 1:08 9:07 95 95-95 866 180 160-198 5/1
0.75 6:12 57 7:39 95 95-95 726 180 152-196 1/3
0.88 7:05 52 6:59 95 95-95 663 180 160-202 2/1
1.00 8:02 57 7:40 95 95-95 728 182 172-194 4/4
1.13 8:58 56 7:25 95 95-95 705 181 168-194 1/2
1.25 10:41 1:43 13:44 101 95-117 1387 172 136-194 2/2
1.38 11:34 53 7:07 128 117-136 912 181 164-196 1/0
1.50 12:38 1:04 8:31 140 135-145 1193 186 176-196 4/4
1.63 13:24 46 6:06 143 142-144 871 184 168-198 1/1
1.75 14:29 1:05 8:41 143 141-145 1242 178 166-194 5/4
1.88 15:28 59 7:50 142 138-148 1113 183 164-194 3/1
2.00 16:22 55 7:19 138 135-142 1009 184 170-200 2/0
2.13 17:20 58 7:40 143 139-147 1097 175 158-190 4/2
2.25 18:14 54 7:11 142 139-145 1021 186 174-194 3/0
2.38 19:13 59 7:52 139 133-145 1093 181 168-194 1/2
2.50 20:09 56 7:27 136 133-138 1012 182 170-194 2/1
2.63 21:03 54 7:15 137 134-140 994 181 168-192 1/1
2.75 21:56 53 7:06 140 137-142 994 183 170-194 1/1
2.88 22:54 58 7:41 141 137-143 1084 184 168-194 6/5
3.00 23:49 55 7:17 137 135-138 999 178 164-190 3/1
3.13 24:42 53 7:07 135 131-138 961 180 162-194 2/3
3.25 25:27 45 6:03 145 136-155 878 196 182-220 3/2
3.38 26:11 44 5:52 155 155-155 910 189 164-202 2/1
3.50 27:10 59 7:51 162 155-177 1272 173 158-192 1/4
3.63 27:55 45 6:00 177 174-178 1062 183 158-208 3/3
3.75 28:39 44 5:52 179 177-183 1051 189 176-204 2/1
3.88 29:31 51 6:52 183 182-185 1256 175 152-192 2/1
4.00 30:29 58 7:45 181 180-183 1401 182 166-198 3/1
4.13 31:22 53 7:03 183 183-183 1291 193 174-232 3/1
4.25 32:09 47 6:19 190 183-198 1199 194 168-212 4/7
4.38 32:54 45 5:58 196 195-199 1169 178 156-206 1/1
4.50 33:49 55 7:23 187 184-195 1380 180 160-192 4/1
4.63 34:44 55 7:19 181 181-181 1326 181 166-212 1/2
4.75 35:34 50 6:41 181 181-181 1210 195 182-208 2/0
4.88 36:22 48 6:25 181 181-181 1162 186 168-200 5/0
5.00 37:21 58 7:45 181 181-181 1404 177 166-192 2/0
5.13 38:26 1:06 8:45 181 181-181 1583 195 180-214 0/2
5.25 39:14 48 6:21 181 181-181 1149 183 160-204 3/4
5.38 40:08 54 7:13 181 181-181 1307 179 166-192 0/4
5.50 41:05 57 7:34 181 181-181 1368 178 164-190 0/3
5.63 41:51 47 6:15 181 181-181 1130 189 168-218 1/2
5.75 42:34 42 5:37 181 181-181 1016 202 184-218 0/2
5.88 43:24 50 6:40 181 181-181 1207 170 156-194 6/0
6.00 44:24 1:01 8:06 171 145-181 1386 181 172-192 1/3
6.13 45:15 50 6:43 145 144-146 973 187 170-212 2/3
6.25 45:59 44 5:54 154 147-160 909 198 176-212 3/2
6.38 46:49 51 6:44 160 160-160 1078 184 168-206 1/1
6.50 47:49 59 7:53 163 157-165 1286 181 168-196 2/2
6.63 48:41 52 6:58 146 144-147 1018 173 160-186 2/2
6.75 49:27 46 6:07 149 145-154 912 201 188-216 2/2
6.87 50:11 44 5:51 162 155-166 948 192 174-206 1/2
7.00 51:06 55 7:20 169 166-171 1239 172 156-190 1/2
7.12 51:56 51 6:46 175 172-175 1184 189 170-216 5/4
7.25 52:48 52 6:54 175 175-175 1206 186 166-204 4/1
7.37 53:32 44 5:52 175 175-175 1028 181 166-198 4/8
7.50 54:24 51 6:51 177 175-179 1213 174 158-188 0/1
7.62 55:23 1:00 7:56 176 176-178 1397 186 162-210 1/2
7.75 56:07 44 5:50 183 176-196 1067 190 176-204 0/2
7.87 56:54 47 6:16 197 196-197 1235 176 160-204 1/2
8.00 57:44 50 6:40 197 197-197 1314 177 156-200 2/1
8.12 58:35 52 6:52 197 197-197 1354 192 158-214 2/4
8.25 59:19 43 5:48 197 197-197 1142 191 172-222 2/4
8.37 1:00:11 52 6:56 197 197-197 1367 174 160-184 2/4
8.50 1:01:15 1:04 8:33 197 197-197 1686 177 164-186 4/3
8.62 1:02:06 51 6:45 178 151-197 1201 179 160-210 3/0
8.75 1:02:52 46 6:08 155 155-155 950 191 174-208 1/2
8.87 1:03:36 45 5:57 155 155-155 923 185 166-206 1/2
9.00 1:04:25 48 6:27 162 155-169 1044 178 168-192 2/3
9.12 1:05:21 56 7:32 158 152-163 1189 183 170-198 5/3
9.25 1:06:21 1:00 7:57 150 149-152 1192 181 166-202 1/4
9.37 1:07:10 50 6:38 149 147-150 989 183 172-194 2/3
9.50 1:08:09 59 7:49 147 146-149 1148 177 162-190 3/2
9.62 1:09:03 54 7:15 148 145-149 1074 184 172-196 1/3
9.75 1:09:49 45 6:01 146 145-148 879 188 176-200 1/1
9.87 1:10:38 49 6:33 149 148-150 975 180 166-196 1/1
9.98 1:11:32 54 8:51 148 147-148 1311 186 174-202 1/2

Heart

156/199max
  • Show Beats/Mile

Elevation

Asc 194m, Range 29m, Flat prediction 1:10:32
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

183 (232 max) Stride Length: 124cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 64.2 189 6.5 45:55 7:02
Walk 35.8 171 3.4 25:37 7:26

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:26 5:47 51.92% More
800m 3:08 6:19 54.38% More
1km 3:53 6:14 57.71% More
Mile 6:29 6:29 59.68% More
5k 20:43 6:40 63.43% More
5 miles 33:50 6:46 63.24% More
10k 42:19 6:49 63.22% More

Predictions

Dist Time Per Mile WAVA
1M 6:09 6:09 62.93
5km 20:28 6:35 64.22
5M 33:54 6:47 63.10
10km 42:41 6:52 62.67
10M 1:10:41 7:04 62.55
Half 1:34:06 7:11 61.69
20M 2:27:22 7:22 62.42
Mara 3:16:12 7:29 62.51
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