Tue 31st Dec 2019 at 3:00pm by snogard

Run > Intervals
  • Time
    52:49
  • Miles
    4.48
  • Min/mi
    11:47
  • Pacing
    62%
  • WAVA
    51.21
  • Stride(cm)
    85
  • Cals
    426
  • Cadence
    160
  • BPM
    138
  • %MHR
    73.3
  • B/mi
    1633
  • Asc(m)
    186
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

3 comments
Intervals, final 4 intervals on West Park Road

Split Summary
===
1) 1.03m - 10:00(9:45/m) 141/158bpm 99cal 6.16/6.87mph
2) 0.6m - 5:00(8:17/m) 148/152bpm 53cal 7.24/8.06mph
3) 0.09m - 1:30(16:01/m) 123/143bpm 10cal 3.75/7.49mph
4) 0.5m - 5:00(10:05/m) 141/150bpm 47cal 5.95/8.37mph
5) 0.06m - 1:30(24:08/m) 125/149bpm 9cal 2.49/5.16mph
6) 0.49m - 5:00(10:13/m) 145/156bpm 49cal 5.87/7.7mph
7) 0.01m - 1:30(3:09:20/m) 125/145bpm 9cal 0.32/6.3mph
8) 0.5m - 5:00(9:55/m) 148/156bpm 49cal 6.05/7.64mph
9) 0.02m - 1:30(1:06:59/m) 124/144bpm 7cal 0.89/6.78mph
10) 0.48m - 5:00(10:22/m) 146/156bpm 47cal 5.78/7.2mph
11) 0.08m - 1:30(19:40/m) 133/147bpm 10cal 3.05/5.99mph
12) 0.62m - 10:19(16:38/m) 119/147bpm 37cal 3.61/3.95mph
10:00 5:00 1:30 5:00 1:30 5:00 1:30 5:00 1:30 5:00 1:30 10:19
Corrah
Nicely done xx
Autumnleaves
Good stuff
Chell
😀

Pace

28% 3% 14% 7% 49%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 45 45 11:55 96 82-111 1144 162 160-164 0/0
0.13 1:23 38 10:07 124 116-131 1254 161 160-164 0/0
0.19 2:01 38 10:07 139 133-145 1406 159 154-162 0/1
0.25 2:38 38 10:05 150 146-152 1512 160 158-162 0/0
0.31 3:16 38 10:08 153 152-154 1550 161 158-162 0/2
0.38 3:52 35 9:23 152 149-155 1427 162 160-164 0/1
0.44 4:27 36 9:30 151 148-154 1433 164 162-166 0/0
0.50 5:01 34 8:58 156 154-158 1398 165 164-166 0/1
0.56 5:40 39 10:30 155 154-157 1628 164 160-168 0/0
0.63 7:19 1:39 +1:02 26:17 140 98-157 3680 154 122-168 2/0
0.69 7:54 35 9:24 113 104-120 1062 163 124-170 1/0
0.75 8:29 35 9:14 129 120-139 1192 170 168-172 0/1
0.81 9:05 36 9:43 145 139-149 1409 168 164-170 1/0
0.88 9:41 36 9:38 154 152-156 1482 169 168-170 1/0
0.94 10:15 33 8:54 156 154-157 1389 168 168-168 1/0
1.00 10:47 32 8:37 153 152-154 1318 171 166-174 0/0
1.06 11:20 33 8:50 147 143-151 1299 172 170-174 0/0
1.13 11:51 31 8:18 147 145-149 1220 171 170-172 1/1
1.19 12:21 30 8:03 150 149-151 1207 172 170-172 2/0
1.25 12:52 31 8:17 149 148-150 1234 172 170-174 0/0
1.31 13:23 31 8:18 149 148-149 1236 174 172-176 0/1
1.38 13:55 31 8:18 150 150-151 1245 174 172-176 0/2
1.44 14:26 31 8:16 151 150-151 1247 174 172-176 0/2
1.50 14:57 31 8:17 151 150-152 1250 174 172-176 0/3
1.56 15:29 32 8:33 147 144-151 1257 177 172-186 0/5
1.63 15:59 30 8:06 143 142-144 1158 180 178-182 1/5
1.69 16:53 54 14:18 131 118-142 1874 145 122-176 0/4
1.75 17:44 51 13:39 114 112-118 1557 137 120-170 0/6
1.81 18:19 36 9:29 126 117-137 1196 173 166-178 0/8
1.88 18:59 39 10:27 143 138-146 1494 169 166-174 7/0
1.94 19:33 35 9:18 143 139-147 1329 173 168-176 2/5
2.00 20:12 38 10:12 149 147-150 1521 172 168-174 5/3
2.06 20:48 37 9:46 143 142-145 1398 171 170-172 2/4
2.13 21:29 41 10:55 147 144-150 1604 168 160-172 6/3
2.19 22:06 37 9:54 142 141-143 1405 170 166-172 2/4
2.25 23:06 1:00 15:58 142 127-150 2268 137 116-162 5/3
2.31 24:20 1:14 19:40 119 110-129 2341 137 112-172 3/4
2.38 25:00 40 10:34 139 132-142 1470 166 160-170 4/4
2.44 25:37 37 9:53 142 138-146 1404 171 166-174 3/3
2.50 26:17 40 10:37 149 147-150 1583 169 164-172 4/4
2.56 26:53 37 9:49 146 143-149 1433 172 170-174 3/3
2.63 27:33 40 10:36 151 148-152 1601 168 166-170 4/4
2.69 28:10 37 9:50 147 144-151 1444 172 168-176 3/3
2.75 28:50 40 10:32 153 149-155 1612 170 162-174 4/5
2.81 30:46 1:56 31:00 128 113-147 3969 168 122-176 3/2
2.88 31:30 44 11:41 146 140-148 1706 170 168-172 4/4
2.94 32:07 37 9:50 147 144-150 1446 170 166-174 3/3
3.00 32:45 38 10:11 150 148-151 1526 169 166-174 4/3
3.06 33:21 36 9:38 148 145-152 1425 170 166-174 2/3
3.13 34:01 40 10:40 152 149-154 1622 168 166-170 4/3
3.19 34:36 35 9:17 150 146-155 1393 173 170-176 2/4
3.25 35:14 38 10:07 153 148-156 1548 170 168-170 4/5
3.31 37:05 1:52 29:49 127 111-147 3786 150 110-174 0/2
3.38 37:46 40 10:42 138 124-149 1476 168 166-174 8/0
3.44 38:20 35 9:17 145 143-148 1345 170 170-172 0/8
3.50 39:04 44 11:43 149 146-152 1746 167 164-170 8/0
3.56 39:40 36 9:37 148 144-151 1423 171 170-174 0/8
3.63 40:22 42 11:06 150 144-154 1666 166 160-168 8/0
3.69 40:59 37 9:57 147 142-152 1463 169 166-176 2/7
3.75 41:39 40 10:42 153 146-156 1638 170 162-178 4/4
3.81 42:34 54 14:26 143 131-152 2063 145 114-170 3/3
3.88 43:43 1:10 18:34 130 129-131 2414 120 116-122 8/0
3.94 44:50 1:07 17:56 123 121-126 2207 133 120-222 6/0
4.00 45:44 53 14:16 135 123-147 1926 160 122-166 6/0
4.06 46:54 1:10 18:34 143 135-147 2654 120 104-158 7/0
4.13 47:59 1:06 17:31 122 111-132 2137 122 120-126 3/0
4.19 49:01 1:02 16:26 110 108-111 1807 123 122-126 1/2
4.25 50:01 1:00 16:01 111 110-112 1777 124 122-128 1/0
4.31 51:02 1:02 16:26 111 110-111 1824 124 122-126 0/0
4.38 52:02 1:00 16:00 108 106-111 1727 123 122-124 0/0
4.44 53:04 1:02 16:31 107 106-108 1768 123 122-126 1/0
4.48 53:51 47 16:47 110 108-111 1847 127 122-130 0/0

Heart

138/158max
  • Show Beats/Mile

Elevation

Asc 186m, Range 45m, Flat prediction 48:34
Elevation Graph
Biggest Climbs (m) Min/mi
38 3.2% 16:30
See your biggest climbs

Cadence

160 (222 max) Stride Length: 85cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 68.8 169 3.7 36:42 10:14
Walk 26.4 121 0.8 14:28 18:09
Still 3.0 - - 1:39 -
Pause 1.9 - - 1:02 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:01 8:06 52.78% More
800m 4:06 8:14 59.32% More
1km 5:10 8:19 60.95% More
Mile 8:38 8:38 61.31% More
5k 33:37 10:49 55.01% More

Predictions

Dist Time Per Mile WAVA
1M 10:09 10:09 52.15
5km 35:19 11:22 52.37
5M 59:36 11:55 50.80
10km 1:15:42 12:11 50.15
10M 2:07:45 12:47 49.14
Half 2:51:56 13:07 47.78
20M 4:33:50 13:42 47.42
Mara 6:08:33 14:04 46.81

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