Sun 24th Nov 2019 at 4:00pm by RFJ

Run > Intervals

  • Time
    38:58
  • Miles
    4.38
  • Min/mi
    8:54
  • Pacing
    85%
  • WAVA
    53.81
  • Stride(cm)
    102
  • Cals
    686
  • Cadence
    177
  • BPM
    155
  • %MHR
    90.4
  • B/mi
    1376
  • Asc(m)
    35
  • 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
12:56 1:01 50 1:00 50 59 52 56 51 58 51 58 51 58 51 57 52 11:27

Pace

17% 37% 19% 16% 11%

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 10:21 106 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

Heart

155/184max
  • Show Beats/Mile

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

Distance Time Mins/mi WAVA Fastest
400m 1:55 7:44 43.25% More
800m 3:54 7:52 50.03% More
1km 5:02 8:07 50.55% More
Mile 8:09 8:09 53.11% More
5k 26:36 8:34 55.38% More

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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