Wed 20th Nov 2019 at 1:00pm by hellen

Run > Intervals

  • Time
    50:02
  • Miles
    6.67
  • Min/mi
    7:30
  • Pacing
    64%
  • WAVA
    70.22
  • Stride(cm)
    114
  • Cals
    592
  • Cadence
    187
  • BPM
    168
  • %MHR
    97.4
  • B/mi
    1257
  • Asc(m)
    97
  • Surface
    Road

Notes & Comments

5x1 mile av 6.56 approx 3 min rest

===
1) 0.25m - 2:30(10:04/m) 136/150bpm 23cal
2) 1m - 7:14(7:14/m) 164/175bpm 87cal
3) 0.01m - 3(6:55/m) 175/175bpm
4) 0.23m - 2:05(9:14/m) 151/174bpm 22cal
5) 1m - 6:52(6:52/m) 175/187bpm 87cal
6) 0m - 2(9:44/m) 184/184bpm
7) 0.27m - 2:30(9:11/m) 162/184bpm 28cal
8) 1m - 6:53(6:53/m) 169/186bpm 83cal
9) 0m - 2(9:17/m) 181/181bpm
10) 0.24m - 2:09(8:59/m) 160/181bpm 24cal
11) 1m - 6:54(6:54/m) 180/191bpm 90cal
12) 0m - 2(11:48/m) 187/187bpm
13) 0.17m - 1:40(9:33/m) 157/189bpm 15cal
14) 1m - 6:51(6:51/m) 173/196bpm 82cal
15) 0m - 3(9:48/m) 179/179bpm
16) 0.49m - 4:11(8:35/m) 171/187bpm 51cal
2:30 7:14 3 2:05 6:52 2 2:30 6:53 2 2:09 6:54 2 1:40 6:51 3 4:11

Pace

7% 2% 7% 9% 13% 61%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 39 39 10:19 119 99-136 1228 185 182-186 0/0
0.13 1:17 38 10:08 140 136-145 1418 182 180-184 0/1
0.19 1:51 34 9:11 143 140-146 1312 182 180-182 0/1
0.25 2:31 39 10:31 147 144-150 1547 181 180-184 1/0
0.31 2:56 25 6:46 151 148-155 1021 190 186-192 0/1
0.38 3:22 26 6:50 157 156-159 1072 193 190-194 0/3
0.44 3:49 27 7:14 157 152-161 1135 192 190-194 1/1
0.50 4:19 30 8:03 163 152-171 1313 192 190-194 3/1
0.56 4:48 29 7:41 162 158-167 1245 190 188-194 2/0
0.63 5:26 39 +10 10:20 164 159-169 1696 191 188-194 1/0
0.69 5:55 28 7:35 154 149-158 1168 193 190-194 0/2
0.75 6:22 27 7:07 167 163-171 1188 191 190-192 1/1
0.81 6:48 26 7:03 167 164-170 1179 191 190-192 1/1
0.88 7:14 26 6:59 162 159-166 1132 192 190-194 0/2
0.94 7:40 26 6:57 166 164-168 1153 191 190-192 0/1
1.00 8:09 29 7:40 169 164-174 1295 191 190-192 2/0
1.06 8:38 29 7:38 172 170-175 1313 190 188-192 0/1
1.13 9:04 26 6:56 171 169-173 1187 192 190-194 0/0
1.19 9:29 25 6:46 174 172-175 1176 195 194-196 0/1
1.25 9:54 25 6:46 171 168-174 1157 194 190-196 0/0
1.31 11:31 1:36 +1:03 25:40 152 142-175 3901 174 130-194 1/1
1.38 12:04 34 9:01 149 144-151 1344 178 174-182 1/1
1.44 12:39 34 9:12 152 150-154 1398 180 178-182 0/1
1.50 13:13 34 8:59 153 150-157 1374 179 172-190 0/2
1.56 13:40 28 7:24 163 158-168 1207 191 190-194 1/0
1.63 14:06 25 6:46 169 167-172 1142 192 190-194 1/0
1.69 14:32 27 7:07 173 168-176 1232 192 190-192 2/0
1.75 14:59 26 6:59 173 171-175 1207 190 188-192 1/0
1.81 15:25 26 6:57 175 173-179 1215 191 190-192 1/0
1.88 15:50 26 6:49 175 172-178 1193 193 192-194 1/0
1.94 16:15 25 6:43 169 166-173 1135 192 190-194 1/1
2.00 16:40 24 6:30 170 167-175 1106 193 192-194 0/1
2.06 17:04 24 6:30 177 173-180 1151 193 192-194 0/1
2.13 17:29 25 6:40 179 176-182 1193 193 192-194 0/1
2.19 17:54 25 6:44 179 178-183 1205 191 190-192 1/0
2.25 18:21 26 6:59 181 174-185 1264 190 190-190 2/0
2.31 18:47 27 7:06 181 180-182 1286 192 190-192 2/0
2.38 19:14 27 7:07 183 182-186 1302 191 188-192 2/0
2.44 19:39 25 6:42 184 183-184 1232 192 190-192 1/0
2.50 20:25 46 +17 12:12 181 168-184 2209 181 112-192 1/0
2.56 20:58 33 8:48 168 164-170 1478 180 178-182 3/0
2.63 21:31 33 8:54 166 162-169 1476 179 178-180 1/0
2.69 22:07 36 9:33 161 160-163 1538 176 170-180 2/0
2.75 23:11 1:04 +30 17:00 150 141-157 2549 178 176-180 0/1
2.81 23:47 36 +6 9:37 149 145-157 1433 185 180-190 0/0
2.88 24:14 27 7:11 157 155-159 1129 191 188-194 0/3
2.94 24:40 27 7:06 159 149-171 1129 193 192-194 1/1
3.00 25:06 26 6:49 163 160-166 1111 191 190-192 0/1
3.06 25:30 24 6:24 166 165-167 1062 192 190-194 0/2
3.13 25:54 24 6:30 167 166-169 1086 194 194-194 0/2
3.19 26:19 25 6:40 168 163-172 1119 194 192-196 0/2
3.25 26:46 27 7:12 172 166-178 1240 192 190-194 1/1
3.31 27:15 28 7:34 170 164-177 1285 190 188-192 1/0
3.38 27:42 27 7:17 171 167-175 1245 191 188-192 1/0
3.44 28:08 26 6:58 174 172-176 1212 190 188-192 1/0
3.50 28:34 26 6:53 173 171-174 1192 191 188-192 0/0
3.56 28:59 25 6:47 175 169-180 1187 192 190-194 0/1
3.63 29:24 25 6:37 181 180-183 1197 193 192-194 0/1
3.69 29:49 25 6:42 184 183-185 1231 193 192-194 0/1
3.75 30:14 25 6:33 183 183-184 1197 194 192-194 0/1
3.81 31:23 1:09 +42 18:22 166 158-182 3050 185 178-194 0/1
3.88 32:01 38 10:15 159 155-162 1629 177 174-178 1/1
3.94 32:34 33 8:42 160 157-163 1391 178 176-180 0/1
4.00 33:09 35 9:26 157 156-158 1480 177 168-180 1/1
4.06 33:37 28 7:29 162 156-170 1211 190 184-192 1/0
4.13 34:03 26 7:02 174 171-176 1225 190 190-192 1/0
4.19 34:31 27 7:17 176 174-177 1282 189 186-192 1/0
4.25 34:57 26 7:03 179 178-179 1262 189 188-190 2/1
4.31 35:23 26 6:54 180 178-182 1243 191 188-192 1/0
4.38 35:49 26 6:53 182 181-182 1254 191 190-192 0/2
4.44 36:13 25 6:32 181 179-183 1183 192 190-192 1/1
4.50 36:37 24 6:24 183 182-185 1172 194 194-194 0/1
4.56 37:02 24 6:28 184 183-184 1190 194 192-194 0/1
4.62 37:37 35 +9 9:22 183 179-186 1713 192 186-194 1/0
4.69 38:04 27 7:15 182 181-183 1319 191 190-192 1/0
4.75 38:30 26 7:00 182 182-183 1275 190 188-190 1/0
4.81 38:57 27 7:12 186 183-191 1338 191 190-192 1/0
4.87 39:23 26 6:51 184 178-190 1262 192 190-194 0/1
4.94 39:48 25 6:40 183 179-186 1221 192 190-196 0/1
5.00 40:13 25 6:39 184 182-186 1224 193 192-194 0/1
5.06 41:09 57 +26 15:05 176 166-189 2654 171 116-194 0/1
5.12 42:25 1:16 +41 20:15 150 142-166 3038 177 176-180 1/2
5.19 43:46 1:20 +44 21:23 149 136-157 3186 174 122-184 3/0
5.25 44:15 29 7:44 144 135-159 1114 190 188-192 0/3
5.31 44:42 28 7:20 165 157-172 1211 192 190-192 0/0
5.38 45:09 26 7:02 174 171-177 1224 190 188-192 0/0
5.44 45:34 25 6:42 176 173-178 1178 190 190-190 0/1
5.50 46:00 26 6:58 177 175-179 1233 189 188-192 0/1
5.56 46:24 25 6:33 174 171-179 1141 189 188-190 0/2
5.63 46:50 26 6:48 182 178-185 1238 190 190-190 0/1
5.69 47:17 27 7:17 176 171-182 1281 191 188-192 2/0
5.75 47:43 26 6:52 182 181-183 1251 189 188-190 1/0
5.81 48:09 27 7:05 186 178-196 1316 189 188-192 0/2
5.88 49:06 57 +31 15:06 178 162-193 2687 190 186-192 1/1
5.94 49:32 26 7:02 167 163-170 1174 192 190-194 0/1
6.00 49:59 27 7:13 174 172-177 1256 192 190-196 0/2
6.06 50:21 22 5:46 175 172-177 1011 192 192-194 0/3
6.13 50:47 26 6:56 174 173-176 1206 193 192-194 1/1
6.19 51:14 27 7:10 177 173-180 1270 192 190-194 2/0
6.25 51:51 37 +6 9:57 180 174-186 1792 180 176-184 0/1
6.31 52:29 38 10:08 172 169-175 1742 182 182-184 0/1
6.38 53:04 34 9:10 170 168-170 1560 183 182-184 1/0
6.44 53:36 32 8:31 170 169-171 1449 182 180-184 0/0
6.50 54:06 30 7:59 169 168-170 1349 183 180-184 0/1
6.56 54:36 31 8:11 167 165-169 1367 183 182-184 0/1
6.63 55:08 32 8:25 167 167-168 1405 182 182-182 1/0
6.67 55:30 22 8:22 166 165-167 1388 183 182-184 1/0

Heart

168/196max
  • Show Beats/Mile

Elevation

Asc 97m, Range 20m, Flat prediction 50:02
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

187 (196 max) Stride Length: 114cm Run: 98.9% Walk: 1.1%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:37 6:30 58.23% More
800m 3:21 6:43 61.73% More
1km 4:12 6:46 63.98% More
Mile 6:52 6:52 66.52% More
5k 24:06 7:45 66.29% More
5 miles 40:12 8:02 64.82% More
10k 51:18 8:15 63.60% More

Predictions

Dist Time Per Mile WAVA
1M 6:05 6:05 75.14
5km 21:25 6:54 74.57
5M 36:20 7:16 71.72
10km 46:15 7:27 70.54
10M 1:18:26 7:51 68.44
Half 1:45:51 8:05 66.19
20M 2:49:19 8:28 65.01
Mara 3:48:30 8:43 63.73
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