Tue 7th Jan 2020 at 6:00pm by SimonF

Run > Intervals
  • Good
  • windy
  • Time
    55:59
  • Miles
    5.96
  • Min/mi
    9:24
  • Pacing
    85%
  • WAVA
    52.62
  • Stride(cm)
    102
  • Cals
    554
  • Cadence
    169
  • BPM
    133
  • %MHR
    73.7
  • B/mi
    1246
  • Surface
    Road

Notes & Comments

Gallows Hill Intervals

8 x 1 min on/4 mins off

Split Summary
===
1) 1m - 9:57(9:57/m) 123/132bpm 99cal 6.03/9.87mph
2) 0.01m - 3(8:11/m) 130/130bpm 7.33/6.43mph
3) 0.15m - 1:00(6:45/m) 141/151bpm 11cal 8.89/9.81mph
4) 0.43m - 4:00(9:24/m) 136/153bpm 44cal 6.39/8.72mph
5) 0.14m - 1:00(6:55/m) 138/154bpm 11cal 8.68/9.29mph
6) 0.44m - 4:00(9:11/m) 136/154bpm 44cal 6.53/9.31mph
7) 0.15m - 1:00(6:41/m) 139/148bpm 11cal 8.98/9.5mph
8) 0.42m - 4:00(9:28/m) 139/152bpm 44cal 6.34/8.85mph
9) 0.14m - 1:00(7:06/m) 135/141bpm 10cal 8.45/9.31mph
10) 0.41m - 4:00(9:44/m) 132/146bpm 40cal 6.17/9.43mph
11) 0.15m - 1:00(6:40/m) 135/144bpm 10cal 8.99/9.79mph
12) 0.41m - 4:00(9:50/m) 136/154bpm 41cal 6.1/9.12mph
13) 0.14m - 1:00(7:15/m) 132/152bpm 9cal 8.27/9.39mph
14) 0.41m - 4:00(9:43/m) 134/152bpm 40cal 6.17/8.66mph
15) 0.14m - 1:00(7:15/m) 142/148bpm 11cal 8.28/9.46mph
16) 0.36m - 4:00(11:13/m) 142/159bpm 43cal 5.35/7.97mph
17) 0.14m - 1:00(7:14/m) 139/149bpm 11cal 8.3/8.95mph
18) 0.38m - 4:00(10:26/m) 137/154bpm 39cal 5.75/8.93mph
19) 0.56m - 5:59(10:45/m) 120/129bpm 36cal 5.58/6.05mph
9:57 3 1:00 4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00 4:00 1:00 4:00 5:59
Pin Map
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0mi in 0

Pace

2% 20% 27% 36% 13% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.06 40 40 10:40 98 79-114 1045 170 164-172
0.13 1:14 34 9:09 117 115-122 1071 172 170-174
0.19 1:50 36 9:28 125 123-127 1184 172 170-174
0.25 2:26 36 9:43 128 127-129 1244 170 170-172
0.31 3:02 35 9:24 128 125-130 1203 170 168-172
0.38 3:38 36 9:37 121 119-124 1163 168 162-172
0.44 4:27 50 13:12 119 115-121 1571 165 160-168
0.50 5:07 40 10:38 116 112-120 1234 168 166-170
0.56 5:42 35 9:20 124 119-130 1157 167 164-170
0.63 6:16 35 9:12 127 125-131 1169 167 166-168
0.69 6:53 37 9:52 125 122-126 1232 166 164-170
0.75 7:29 36 9:31 125 123-126 1189 166 164-168
0.81 8:07 38 10:13 127 127-127 1297 168 166-168
0.88 8:43 36 9:33 128 127-129 1223 167 166-170
0.94 9:23 40 10:35 127 125-129 1343 165 164-168
1.00 9:58 35 9:19 131 130-132 1220 167 164-170
1.06 10:22 24 6:26 132 130-138 850 183 168-196
1.13 10:48 26 6:58 143 138-148 997 184 180-186
1.19 11:20 31 8:23 151 150-153 1266 175 164-184
1.25 11:56 36 9:42 146 143-150 1416 166 164-168
1.31 12:30 34 9:00 139 137-142 1251 168 166-170
1.38 13:05 36 9:31 134 131-137 1276 166 164-168
1.44 13:40 35 9:19 130 128-131 1211 166 164-166
1.50 14:15 35 9:20 128 127-129 1195 166 164-168
1.56 14:51 36 9:28 127 126-128 1203 165 164-166
1.63 15:21 30 7:56 127 125-132 1008 178 164-188
1.69 15:46 26 6:50 142 134-148 971 184 182-188
1.75 16:14 28 7:21 152 149-154 1118 179 164-184
1.81 16:48 34 9:04 149 147-151 1352 168 166-170
1.88 17:20 32 8:32 146 143-148 1247 169 166-170
1.94 17:52 32 8:30 135 130-140 1148 166 162-168
2.00 18:30 38 10:14 129 126-133 1320 160 156-166
2.06 19:06 35 9:27 130 128-134 1228 166 164-168
2.13 19:42 36 9:40 127 126-128 1228 168 166-168
2.19 20:11 29 7:40 131 126-133 1005 171 164-186
2.25 20:36 26 6:52 138 135-142 949 180 176-186
2.31 21:02 26 6:56 146 139-148 1013 181 174-184
2.38 21:40 37 9:56 149 145-152 1481 166 164-170
2.44 22:15 35 9:18 143 142-145 1330 167 166-168
2.50 22:51 36 9:40 140 137-144 1353 167 166-168
2.56 23:28 37 9:52 140 134-143 1382 166 166-168
2.63 24:01 33 8:52 137 131-140 1215 167 166-168
2.69 24:36 35 9:25 128 127-129 1205 166 166-168
2.75 25:07 31 8:11 128 127-129 1047 170 164-182
2.81 25:37 30 7:54 135 131-139 1066 179 170-188
2.88 26:01 24 6:28 140 138-141 906 183 180-184
2.94 26:36 35 9:18 137 134-140 1274 166 162-180
3.00 27:10 34 9:12 141 136-145 1296 168 166-170
3.06 27:46 35 9:24 135 133-140 1268 168 166-170
3.13 28:19 34 9:01 136 133-141 1227 164 158-168
3.19 29:02 43 11:27 128 120-140 1465 161 158-164
3.25 29:39 36 9:40 122 119-124 1180 164 162-166
3.31 30:11 33 8:40 125 122-128 1084 172 164-184
3.38 30:35 24 6:16 134 131-137 841 183 180-186
3.44 31:02 28 7:24 143 138-148 1058 181 178-184
3.50 31:40 38 10:04 151 148-154 1521 166 162-174
3.56 32:18 38 10:01 142 137-150 1422 165 164-166
3.63 32:53 36 9:31 140 138-141 1332 165 164-166
3.69 33:33 40 10:42 134 128-139 1434 166 164-168
3.75 34:11 37 9:55 128 125-131 1270 164 162-166
3.81 34:46 35 9:20 123 122-125 1148 164 162-166
3.88 35:15 30 7:55 124 121-127 982 172 164-182
3.94 35:42 27 7:11 129 127-134 927 181 172-184
4.00 36:13 30 8:07 148 139-152 1202 176 166-180
4.06 36:49 36 9:34 148 145-150 1417 163 162-164
4.13 37:30 41 10:57 142 133-147 1555 164 164-166
4.19 38:07 37 9:55 128 124-133 1270 163 160-164
4.25 38:42 35 9:17 122 121-125 1132 163 162-166
4.31 39:17 35 9:27 126 122-131 1191 166 164-168
4.38 39:53 35 9:27 131 128-134 1237 167 166-168
4.44 40:20 27 7:17 136 134-139 991 178 166-186
4.50 40:47 27 7:19 145 139-148 1060 182 178-186
4.56 41:24 37 9:45 151 144-157 1471 171 154-184
4.62 42:03 39 10:22 154 152-155 1596 162 160-164
4.69 42:40 37 9:50 147 140-154 1445 165 162-166
4.75 43:37 57 15:18 132 127-141 2020 163 158-166
4.81 44:16 39 10:30 135 134-137 1417 164 162-164
4.87 44:55 38 10:14 137 135-139 1401 163 162-166
4.94 45:27 32 8:33 136 132-140 1163 180 164-186
5.00 45:51 24 6:29 141 132-149 915 183 180-186
5.06 46:24 33 8:48 148 145-151 1302 168 160-184
5.12 47:05 41 10:55 152 149-154 1658 166 164-166
5.19 47:41 36 9:33 145 140-151 1385 166 166-168
5.25 48:19 38 10:12 140 136-142 1427 164 162-166
5.31 49:00 41 10:51 128 121-140 1389 162 160-164
5.38 49:41 41 10:58 122 121-123 1338 162 160-162
5.44 50:20 39 10:27 122 120-124 1276 162 162-162
5.50 51:03 43 11:31 119 116-121 1371 159 152-164
5.56 51:44 41 10:53 119 116-125 1296 161 158-164
5.63 52:23 39 10:21 124 122-128 1283 163 162-166
5.69 53:02 39 10:19 124 121-127 1279 164 162-168
5.75 53:43 41 10:58 119 115-124 1305 163 162-164
5.81 54:23 40 10:45 116 114-119 1247 166 164-172
5.88 55:04 41 10:56 118 116-121 1290 164 162-166
5.94 55:44 40 10:41 119 117-122 1271 163 162-166
5.96 56:00 16 10:51 119 118-120 1292 163 162-166

Heart

133/157max
  • Show Beats/Mile

Cadence

169 (196 max) Stride Length: 102cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 168 6 55:59 9:23
Walk 0.0 0 0 0 NAN:00:00
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:55 7:42 44.29% More
800m 4:10 8:22 48.17% More
1km 5:13 8:24 50.07% More
Mile 8:28 8:28 52.32% More
5k 27:15 8:46 55.38% More
5 miles 45:41 9:08 53.86% More

Predictions

Dist Time Per Mile WAVA
1M 8:37 8:37 51.43
5km 28:17 9:06 53.35
5M 46:34 9:19 52.84
10km 58:29 9:25 52.58
10M 1:36:18 9:38 52.81
Half 2:07:48 9:45 52.28
20M 3:19:08 9:57 53.16
Mara 4:24:17 10:05 53.41
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