Fri 3rd Jan 2020 at 4:00am by xt350 🇳🇿

Run > Intervals
  • Time
    28:09
  • Miles
    3.13
  • Min/mi
    9:00
  • Pacing
    32%
  • WAVA
    52.22
  • Stride(cm)
    108
  • Cadence
    166
  • BPM
    161
  • %MHR
    95.8
  • B/mi
    1447
  • Asc(m)
    12
  • Surface
    Road

Notes & Comments

4x 500m reps poke road
1 - 2.05
2 - 2.06
3 - 2.04
4 - 2.09
===
1) 0km - 4:48(/km)
2) 0km - 7:39(/km)
3) 0km - 4:47(/km)
4) 0km - 5:49(/km)
5) 0km - 4:56(/km)
6) 0km - 9(/km)
4:48 7:39 4:47 5:49 4:56 9
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

14% 18% 34% 34%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 28 28 7:29 118 101-143 883 157 102-182 0/1
0.13 56 28 7:35 164 123-196 1244 169 156-180 0/1
0.19 1:27 31 8:13 174 148-219 1430 167 150-180 0/0
0.25 1:57 30 7:54 174 145-195 1374 172 166-186 0/0
0.31 2:25 28 7:34 181 137-230 1369 176 172-190 1/0
0.38 2:54 29 7:39 178 141-230 1363 178 172-194 0/0
0.44 3:23 29 7:40 174 138-209 1333 179 170-194 1/0
0.50 3:52 29 7:42 177 104-223 1363 176 166-188 0/0
0.56 4:20 28 7:31 196 163-230 1473 177 166-196 0/0
0.63 4:49 29 7:47 184 161-230 1431 179 166-196 0/0
0.69 5:21 32 8:36 179 148-230 1538 169 156-198 1/0
0.75 5:52 31 8:14 177 145-214 1459 172 166-188 1/0
0.81 6:23 30 8:08 172 137-197 1399 173 160-190 0/0
0.88 9:17 2:54 46:28 104 67-179 4833 128 68-190 1/1
0.94 9:43 26 6:57 163 132-217 1133 185 182-198 0/1
1.00 10:08 25 6:39 186 149-230 1237 186 182-190 0/0
1.06 10:33 26 6:50 166 135-193 1135 185 182-198 0/1
1.13 10:59 25 6:42 190 151-230 1275 184 182-198 0/0
1.19 11:44 46 12:08 157 129-198 1905 143 100-196 0/0
1.25 12:29 45 11:57 134 106-192 1602 127 74-202 0/0
1.31 12:55 26 6:54 179 138-223 1234 181 168-196 0/0
1.38 13:20 26 6:50 186 155-229 1272 184 176-198 0/0
1.44 13:45 25 6:35 184 151-230 1211 185 180-196 1/0
1.50 14:09 24 6:27 162 111-195 1044 187 176-202 1/0
1.56 15:11 1:02 16:30 141 117-196 2326 121 92-196 1/0
1.63 15:39 28 7:29 148 116-190 1108 164 92-202 0/0
1.69 16:04 25 6:32 182 130-230 1190 185 182-200 0/1
1.75 16:29 25 6:38 179 134-230 1187 186 180-200 0/1
1.81 16:53 25 6:38 180 138-230 1195 186 180-200 0/0
1.88 17:18 24 6:26 185 151-212 1192 185 166-204 0/0
1.94 18:24 1:07 17:48 143 116-218 2546 109 80-184 0/0
2.00 18:48 23 6:13 170 152-193 1055 187 174-204 0/0
2.06 19:13 25 6:38 189 144-214 1254 188 182-204 0/0
2.13 19:39 26 6:58 190 157-230 1324 185 178-196 1/0
2.19 20:04 25 6:39 192 156-230 1275 187 180-202 0/0
2.25 20:29 25 6:46 188 157-209 1273 184 178-198 0/0
2.31 21:41 1:12 19:12 138 110-206 2650 120 94-184 1/1
2.38 22:10 29 7:47 155 126-189 1206 169 162-180 0/0
2.44 22:40 30 7:56 191 143-224 1515 172 160-186 0/1
2.50 23:10 30 7:53 160 132-188 1262 170 154-182 0/1
2.56 23:40 30 8:07 146 112-215 1186 169 152-186 0/0
2.63 24:10 30 8:04 147 131-162 1187 175 168-188 0/0
2.69 24:40 30 8:03 147 132-167 1183 173 166-184 0/0
2.75 25:12 31 8:19 170 141-215 1413 172 158-184 0/1
2.81 25:42 30 8:03 170 122-212 1369 175 166-188 0/0
2.88 26:12 30 7:58 176 153-206 1402 176 168-192 0/1
2.94 26:41 29 7:47 182 158-205 1416 179 168-190 0/0
3.00 27:11 30 8:04 185 143-229 1493 171 158-186 0/0
3.06 27:39 28 7:32 181 149-230 1362 177 168-190 1/0
3.12 28:07 28 7:28 180 162-212 1344 177 166-190 0/0

Heart

161/230max
  • Show Beats/Mile

Elevation

Asc 12m, Range 5m, Flat prediction 28:09
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

166 (204 max) Stride Length: 108cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 78.8 177 3 22:09 7:27
Walk 13.3 95 0.1 3:45 25:14
Still 7.9 - - 2:13 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:36 6:27 51.44% More
800m 3:50 7:42 50.63% More
1km 4:45 7:39 53.19% More
Mile 7:57 7:57 54.04% More
5k 27:58 9:00 52.24% More

Predictions

Dist Time Per Mile WAVA
1M 8:24 8:24 51.11
5km 27:56 8:59 52.30
5M 46:15 9:15 51.44
10km 58:14 9:22 51.02
10M 1:36:26 9:39 50.92
Half 2:08:23 9:48 50.23
20M 3:21:03 10:03 50.82
Mara 4:27:40 10:13 50.90
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