Thu 21st Nov 2019 at 4:00pm by RFJ

Run > Intervals
  • Time
    39:54
  • Miles
    4.29
  • Min/mi
    9:18
  • Pacing
    83%
  • WAVA
    51.40
  • Stride(cm)
    99
  • Cals
    649
  • Cadence
    175
  • BPM
    146
  • %MHR
    85.3
  • B/mi
    1357
  • Asc(m)
    45
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 0.95m - 10:07(10:36/m) 136/147bpm 649cal
2) 0.19m - 1:24(7:28/m) 143/154bpm
3) 0.2m - 2:11(11:08/m) 143/159bpm
4) 0.19m - 1:23(7:16/m) 140/152bpm
5) 0.2m - 2:09(10:54/m) 144/155bpm
6) 0.19m - 1:22(7:13/m) 145/149bpm
7) 0.2m - 2:09(10:42/m) 145/155bpm
8) 0.19m - 1:20(7:08/m) 154/165bpm
9) 0.21m - 2:05(10:05/m) 150/166bpm
10) 0.19m - 1:20(7:11/m) 148/160bpm
11) 0.2m - 2:15(11:16/m) 147/165bpm
12) 0.18m - 1:20(7:18/m) 155/165bpm
13) 0.21m - 2:14(10:37/m) 146/173bpm
14) 1m - 8:35(8:37/m) 157/166bpm

6 x 300m off 300m recovery
10:07 1:24 2:11 1:23 2:09 1:22 2:09 1:20 2:05 1:20 2:15 1:20 2:14 8:35

Pace

33% 25% 16% 20% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 41 41 11:03 100 79-121 1106 173 132-178 1/0
0.13 1:20 39 10:18 127 122-133 1308 174 170-174 2/0
0.19 2:02 42 11:09 141 135-146 1573 171 170-172 1/0
0.25 2:41 39 10:24 144 144-145 1498 171 170-172 1/0
0.31 3:19 39 10:17 142 140-145 1459 172 170-178 1/0
0.38 4:02 43 11:22 140 140-141 1590 172 170-178 0/1
0.44 4:42 40 10:40 144 141-145 1536 171 170-172 1/0
0.50 5:20 38 10:02 142 135-145 1424 170 166-172 0/1
0.56 6:02 42 11:11 130 126-135 1453 171 168-172 1/0
0.63 6:42 41 10:55 131 130-134 1430 171 170-172 1/0
0.69 7:19 37 9:49 130 129-132 1277 171 170-172 0/1
0.75 7:56 37 9:53 137 130-140 1354 175 170-178 0/2
0.81 8:34 38 10:08 144 138-147 1460 172 168-178 0/1
0.88 9:18 43 11:34 143 141-147 1655 172 170-176 1/0
0.94 9:53 35 9:17 142 140-143 1317 172 170-172 2/0
1.00 10:24 32 8:25 135 123-140 1135 181 172-186 0/3
1.06 10:51 27 7:11 137 121-151 985 186 186-186 0/0
1.13 11:21 30 7:55 152 151-153 1203 182 180-186 0/0
1.19 12:04 43 11:28 155 153-159 1777 173 160-196 0/0
1.25 12:45 41 11:01 143 138-152 1575 169 168-172 2/0
1.31 13:22 37 9:55 135 132-138 1339 170 170-172 2/0
1.38 13:57 34 9:09 133 131-136 1217 179 170-188 0/3
1.44 14:24 27 7:13 134 129-137 968 186 186-186 0/1
1.50 14:50 27 7:07 145 137-150 1032 185 182-186 0/0
1.56 15:29 39 10:25 152 150-154 1582 172 160-184 0/0
1.63 16:12 42 11:16 149 137-155 1678 166 164-168 1/0
1.69 16:47 35 9:25 137 136-138 1290 171 168-172 2/0
1.75 17:23 36 9:35 138 136-141 1323 178 170-188 0/2
1.81 17:48 25 6:36 145 141-148 957 185 180-186 0/1
1.88 18:14 27 7:06 146 142-149 1036 184 182-184 0/0
1.94 18:48 34 9:00 148 146-151 1331 176 160-186 0/0
2.00 19:31 43 11:28 151 146-155 1732 165 162-168 1/0
2.06 20:09 38 10:08 141 140-145 1429 169 168-172 2/0
2.13 20:47 38 10:08 140 139-141 1420 173 170-188 1/1
2.19 21:12 25 6:35 142 136-154 935 187 186-188 0/3
2.25 21:41 29 7:42 160 155-165 1232 186 186-188 0/0
2.31 22:06 25 6:42 165 164-166 1107 182 166-186 0/0
2.38 22:47 41 10:58 158 152-166 1732 164 148-168 0/0
2.44 23:26 39 10:28 146 140-153 1527 170 168-172 2/0
2.50 24:02 36 9:30 144 142-146 1369 172 170-172 1/0
2.56 24:30 28 7:32 142 139-145 1070 185 172-188 0/3
2.63 24:57 27 7:15 144 137-152 1043 186 186-186 0/0
2.69 25:25 28 7:20 156 152-159 1144 185 182-188 0/0
2.75 26:09 45 11:56 157 151-165 1873 166 160-184 0/0
2.81 26:52 43 11:26 143 139-151 1636 168 168-172 2/0
2.88 27:29 37 9:45 141 141-142 1375 171 166-172 1/0
2.94 28:01 32 8:34 142 139-147 1217 179 170-188 0/3
3.00 28:27 26 6:57 157 147-162 1091 187 186-188 0/0
3.06 28:55 28 7:21 161 160-162 1184 186 186-188 0/0
3.13 29:32 37 9:53 160 142-173 1581 172 164-186 0/0
3.19 30:16 44 11:49 147 142-151 1738 167 164-168 1/0
3.25 30:53 37 9:45 140 139-141 1365 171 170-172 2/0
3.31 31:35 42 11:18 138 136-142 1559 175 170-184 0/1
3.38 32:06 31 8:24 150 143-152 1260 180 180-180 0/1
3.44 32:43 37 9:45 152 150-153 1482 178 174-180 0/2
3.50 33:17 34 9:11 151 149-153 1386 180 174-184 1/0
3.56 33:50 32 8:37 156 153-158 1345 180 178-184 2/0
3.63 34:22 32 8:29 158 158-159 1342 181 180-184 1/0
3.69 34:54 33 8:41 161 160-163 1397 182 180-184 0/0
3.75 35:25 31 8:17 162 161-164 1342 179 174-184 0/1
3.81 35:55 30 8:04 159 157-161 1283 183 180-184 1/0
3.88 36:28 33 8:45 159 157-162 1391 181 180-184 1/0
3.94 36:59 31 8:19 161 159-163 1338 181 180-184 0/0
4.00 37:33 33 8:55 160 159-164 1427 181 180-184 1/1
4.06 38:05 32 8:36 162 159-166 1392 180 180-184 0/1
4.13 38:32 27 7:15 158 154-159 1146 181 180-184 0/1
4.19 39:01 29 7:45 154 151-157 1192 180 180-182 0/1
4.25 39:33 32 8:31 158 156-160 1346 179 174-182 0/1
4.28 39:51 18 8:44 156 154-158 1361 176 172-178 0/0

Heart

146/173max
  • Show Beats/Mile

Elevation

Asc 45m, Range 7m, Flat prediction 39:54
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

175 (196 max) Stride Length: 99cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 44.9 182 2.2 17:54 8:00
Walk 55.0 169 2 21:56 10:44
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:55 7:43 43.28% More
800m 4:05 8:13 47.85% More
1km 5:08 8:16 49.56% More
Mile 8:36 8:36 50.36% More
5k 27:55 8:59 52.77% More

Predictions

Dist Time Per Mile WAVA
1M 8:31 8:31 50.80
5km 28:21 9:07 51.94
5M 46:56 9:23 51.11
10km 59:05 9:31 50.71
10M 1:37:51 9:47 50.62
Half 2:10:17 9:57 49.92
20M 3:24:01 10:12 50.52
Mara 4:31:37 10:22 50.60
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