Sun 24th Nov 2019 at 4:00pm by RFJ
Run > Intervals
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Time
38:58
-
Miles 4.38
-
Min/mi 8:54
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Pacing
85%
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WAVA
53.81
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Stride(cm)
102
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Cals
686
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Cadence
177
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BPM
155
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%MHR
90.4
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B/mi 1376
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Asc(m)
35
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Surface
Road
Notes & Comments
Split Summary
===
1) 1.33m - 12:56(9:44/m) 142/158bpm 686cal
2) 0.13m - 1:01(7:33/m) 155/162bpm
3) 0.07m - 50(11:59/m) 156/165bpm
4) 0.13m - 1:00(7:26/m) 154/168bpm
5) 0.07m - 50(11:26/m) 159/170bpm
6) 0.14m - 59(6:57/m) 158/170bpm
7) 0.08m - 52(11:18/m) 166/174bpm
8) 0.14m - 56(6:39/m) 159/165bpm
9) 0.07m - 51(11:38/m) 162/168bpm
10) 0.13m - 58(7:18/m) 165/175bpm
11) 0.08m - 51(10:58/m) 168/174bpm
12) 0.14m - 58(6:56/m) 158/169bpm
13) 0.08m - 51(10:51/m) 168/172bpm
14) 0.14m - 58(6:56/m) 158/164bpm
15) 0.08m - 51(10:58/m) 164/172bpm
16) 0.14m - 57(7:01/m) 167/184bpm
17) 0.08m - 52(10:55/m) 168/177bpm
18) 1.35m - 11:27(8:31/m) 160/170bpm
8 x 200m of 100m recovery
===
1) 1.33m - 12:56(9:44/m) 142/158bpm 686cal
2) 0.13m - 1:01(7:33/m) 155/162bpm
3) 0.07m - 50(11:59/m) 156/165bpm
4) 0.13m - 1:00(7:26/m) 154/168bpm
5) 0.07m - 50(11:26/m) 159/170bpm
6) 0.14m - 59(6:57/m) 158/170bpm
7) 0.08m - 52(11:18/m) 166/174bpm
8) 0.14m - 56(6:39/m) 159/165bpm
9) 0.07m - 51(11:38/m) 162/168bpm
10) 0.13m - 58(7:18/m) 165/175bpm
11) 0.08m - 51(10:58/m) 168/174bpm
12) 0.14m - 58(6:56/m) 158/169bpm
13) 0.08m - 51(10:51/m) 168/172bpm
14) 0.14m - 58(6:56/m) 158/164bpm
15) 0.08m - 51(10:58/m) 164/172bpm
16) 0.14m - 57(7:01/m) 167/184bpm
17) 0.08m - 52(10:55/m) 168/177bpm
18) 1.35m - 11:27(8:31/m) 160/170bpm
8 x 200m of 100m recovery
12:56 1:01 50 1:00 50 59 52 56 51 58 51 58 51 58 51 57 52 11:27
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 | 10:21 | 106 86-120 | 1098 | 172 86-184 | 0/0 |
0.13 | 1:17 | 38 | 10:04 | 130 119-138 | 1309 | 175 174-178 | 0/0 |
0.19 | 1:53 | 36 | 9:41 | 141 138-146 | 1366 | 175 174-178 | 1/0 |
0.25 | 2:30 | 37 | 9:52 | 145 144-146 | 1430 | 175 174-178 | 2/0 |
0.31 | 3:07 | 37 | 9:51 | 145 144-146 | 1428 | 174 172-176 | 2/0 |
0.38 | 3:45 | 38 | 10:07 | 144 142-145 | 1456 | 173 172-176 | 2/0 |
0.44 | 4:22 | 37 | 9:56 | 141 139-142 | 1400 | 176 174-184 | 0/1 |
0.50 | 4:57 | 35 | 9:22 | 143 141-147 | 1339 | 172 172-176 | 1/0 |
0.56 | 5:33 | 36 | 9:36 | 144 142-146 | 1383 | 174 174-174 | 0/0 |
0.63 | 6:08 | 34 | 9:10 | 146 144-147 | 1338 | 174 174-178 | 0/1 |
0.69 | 6:44 | 36 | 9:36 | 151 146-158 | 1450 | 175 170-178 | 1/0 |
0.75 | 7:21 | 38 | 10:01 | 148 147-149 | 1482 | 174 174-176 | 0/1 |
0.81 | 7:56 | 34 | 9:12 | 147 145-148 | 1352 | 174 174-178 | 0/0 |
0.88 | 8:32 | 36 | 9:37 | 145 143-146 | 1395 | 174 174-174 | 0/0 |
0.94 | 9:07 | 35 | 9:20 | 142 140-145 | 1326 | 174 174-174 | 0/2 |
1.00 | 9:44 | 37 | 9:53 | 140 139-142 | 1383 | 174 174-174 | 1/1 |
1.06 | 10:19 | 35 | 9:22 | 143 142-144 | 1340 | 175 174-178 | 0/0 |
1.13 | 10:57 | 38 | 10:08 | 145 144-146 | 1469 | 174 174-178 | 0/0 |
1.19 | 11:32 | 35 | 9:22 | 143 143-145 | 1340 | 173 170-178 | 0/0 |
1.25 | 12:08 | 36 | 9:44 | 145 143-149 | 1411 | 177 174-178 | 1/0 |
1.31 | 12:44 | 36 | 9:30 | 151 150-153 | 1434 | 175 174-178 | 1/0 |
1.38 | 13:15 | 31 | 8:16 | 152 150-156 | 1257 | 183 174-188 | 0/1 |
1.44 | 13:44 | 29 | 7:36 | 155 154-157 | 1179 | 186 180-188 | 1/0 |
1.50 | 14:22 | 39 | 10:20 | 160 155-165 | 1653 | 172 160-184 | 0/1 |
1.56 | 14:59 | 36 | 9:42 | 149 145-155 | 1446 | 173 162-188 | 0/0 |
1.63 | 15:25 | 26 | 6:56 | 150 146-159 | 1040 | 187 186-188 | 1/0 |
1.69 | 15:59 | 34 | 9:12 | 165 160-168 | 1518 | 180 164-188 | 0/1 |
1.75 | 16:41 | 42 | 11:14 | 155 146-170 | 1741 | 169 160-192 | 0/0 |
1.81 | 17:04 | 23 | 6:10 | 154 146-160 | 949 | 188 186-190 | 0/0 |
1.88 | 17:30 | 26 | 6:56 | 164 161-169 | 1138 | 187 184-188 | 1/1 |
1.94 | 18:08 | 38 | 10:01 | 170 162-174 | 1702 | 170 164-186 | 0/1 |
2.00 | 18:39 | 31 | 8:14 | 152 146-161 | 1253 | 181 164-196 | 0/0 |
2.06 | 19:05 | 26 | 7:02 | 162 156-165 | 1138 | 187 186-188 | 1/0 |
2.13 | 19:40 | 34 | 9:12 | 164 162-168 | 1509 | 177 160-188 | 0/1 |
2.19 | 20:20 | 40 | 10:43 | 160 156-167 | 1715 | 170 160-196 | 0/0 |
2.25 | 20:45 | 25 | 6:36 | 161 156-164 | 1063 | 186 186-188 | 0/0 |
2.31 | 21:12 | 27 | 7:12 | 172 164-175 | 1237 | 186 182-188 | 1/1 |
2.38 | 21:55 | 43 | 11:34 | 169 156-174 | 1955 | 164 160-182 | 0/1 |
2.44 | 22:23 | 28 | 7:34 | 149 144-156 | 1127 | 185 164-200 | 0/0 |
2.50 | 22:49 | 26 | 6:53 | 164 151-168 | 1129 | 186 186-188 | 1/0 |
2.56 | 23:26 | 36 | 9:40 | 168 163-170 | 1624 | 171 162-188 | 0/1 |
2.63 | 24:03 | 37 | 9:58 | 161 151-172 | 1605 | 175 164-198 | 1/0 |
2.69 | 24:26 | 23 | 6:11 | 158 152-161 | 977 | 188 186-190 | 0/0 |
2.75 | 24:51 | 25 | 6:45 | 163 160-165 | 1101 | 186 180-188 | 1/1 |
2.81 | 25:35 | 44 | 11:39 | 165 153-172 | 1923 | 164 160-170 | 0/1 |
2.88 | 26:03 | 28 | 7:22 | 155 153-158 | 1143 | 188 162-200 | 0/0 |
2.94 | 26:30 | 27 | 7:08 | 175 157-184 | 1249 | 187 186-188 | 1/0 |
3.00 | 27:06 | 37 | 9:51 | 173 165-179 | 1704 | 168 154-188 | 0/1 |
3.06 | 27:42 | 36 | 9:32 | 157 150-164 | 1497 | 169 162-178 | 0/0 |
3.13 | 28:15 | 33 | 8:44 | 151 150-152 | 1318 | 174 174-178 | 0/1 |
3.19 | 28:50 | 35 | 9:13 | 153 150-155 | 1409 | 174 174-178 | 0/1 |
3.25 | 29:21 | 31 | 8:21 | 155 154-156 | 1293 | 174 174-174 | 0/1 |
3.31 | 29:58 | 37 | 9:55 | 154 153-155 | 1527 | 174 174-178 | 0/1 |
3.38 | 30:31 | 33 | 8:48 | 155 154-156 | 1364 | 176 174-178 | 0/0 |
3.44 | 31:03 | 32 | 8:34 | 155 152-156 | 1328 | 177 174-178 | 0/1 |
3.50 | 31:36 | 33 | 8:51 | 154 151-158 | 1362 | 178 174-182 | 1/0 |
3.56 | 32:11 | 35 | 9:19 | 158 158-160 | 1473 | 176 174-178 | 1/0 |
3.63 | 32:45 | 34 | 9:02 | 160 160-160 | 1444 | 178 174-184 | 0/0 |
3.69 | 33:16 | 31 | 8:18 | 160 159-161 | 1328 | 179 174-180 | 0/0 |
3.75 | 33:49 | 33 | 8:48 | 159 158-159 | 1400 | 176 174-178 | 0/0 |
3.81 | 34:25 | 36 | 9:31 | 159 158-162 | 1514 | 179 174-184 | 0/1 |
3.88 | 34:56 | 31 | 8:17 | 165 162-167 | 1367 | 182 180-184 | 1/0 |
3.94 | 35:27 | 31 | 8:17 | 168 167-169 | 1391 | 182 180-184 | 0/1 |
4.00 | 35:56 | 29 | 7:40 | 167 166-168 | 1282 | 181 174-184 | 1/0 |
4.06 | 36:25 | 29 | 7:46 | 167 165-167 | 1298 | 181 180-184 | 0/1 |
4.13 | 36:55 | 30 | 8:07 | 163 162-165 | 1324 | 184 180-188 | 0/2 |
4.19 | 37:26 | 30 | 8:06 | 167 164-169 | 1353 | 181 180-186 | 0/1 |
4.25 | 37:54 | 28 | 7:25 | 166 164-168 | 1230 | 183 180-188 | 0/2 |
4.31 | 38:23 | 29 | 7:47 | 168 167-169 | 1309 | 183 180-184 | 0/0 |
4.38 | 38:54 | 31 | 8:12 | 169 168-170 | 1385 | 183 174-184 | 0/0 |
Elevation
Asc 35m,
Range 9m, Flat prediction 38:58
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
177 (200 max)
Stride Length: 102cm
Run: 100%
Walk: 0%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:09 | 8:09 | 53.09 |
5km | 27:05 | 8:43 | 54.37 |
5M | 44:50 | 8:58 | 53.51 |
10km | 56:27 | 9:05 | 53.08 |
10M | 1:33:29 | 9:21 | 52.99 |
Half | 2:04:28 | 9:30 | 52.26 |
20M | 3:14:54 | 9:45 | 52.88 |
Mara | 4:19:30 | 9:54 | 52.96 |
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