Wed 15th Jan 2020 at 5:00am by ZORBAX65

Run > Intervals
  • cold
  • Time
    1:12:35
  • Miles
    8.08
  • Min/mi
    8:59
  • Pacing
    42%
  • WAVA
    55.99
  • Stride(cm)
    106
  • Cals
    539
  • Cadence
    168
  • BPM
    149
  • %MHR
    85.4
  • B/mi
    1342
  • Asc(m)
    212
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

250mt x 9 - Casa_Collana_Vomero_Scarlatti_Giordano_Giardinetti_Bar_Casa
===
1) 1km - 5:19(5:19/km) 159/172bpm 59cal 11.3/12.33kmph
2) 1km - 5:36(5:36/km) 172/179bpm 69cal 10.73/12.46kmph
3) 1km - 4:45(4:45/km) 175/178bpm 59cal 12.64/13.03kmph
4) 1km - 5:11(5:11/km) 174/183bpm 64cal 11.59/12.36kmph
5) 0.2km - 1:06(5:35/km) 163/174bpm 12cal 10.76/11.56kmph
6) 0.25km - 1:15(5:05/km) 154/162bpm 11cal 11.79/11.99kmph
7) 0.24km - 1:41(7:03/km) 139/158bpm 10cal 8.51/11.92kmph
8) 0.22km - 1:16(5:48/km) 138/145bpm 6cal 10.35/11.12kmph
9) 0.24km - 1:49(7:32/km) 141/144bpm 10cal 7.97/11.19kmph
10) 0.22km - 1:14(5:37/km) 142/149bpm 7cal 10.69/11.42kmph
11) 0.23km - 1:41(7:12/km) 144/148bpm 11cal 8.34/11.49kmph
12) 0.21km - 1:12(5:42/km) 141/148bpm 6cal 10.51/11.08kmph
13) 0.23km - 1:41(7:16/km) 143/147bpm 10cal 8.25/11.25kmph
14) 0.21km - 1:12(5:43/km) 145/147bpm 7cal 10.49/11.15kmph
15) 0.24km - 1:36(6:37/km) 143/154bpm 9cal 9.07/11.25kmph
16) 0.22km - 1:13(5:27/km) 149/161bpm 9cal 11.02/11.52kmph
17) 0.24km - 1:35(6:36/km) 144/147bpm 9cal 9.1/11.52kmph
18) 0.23km - 1:12(5:17/km) 145/147bpm 7cal 11.35/11.96kmph
19) 0.25km - 1:36(6:29/km) 144/148bpm 9cal 9.25/12.02kmph
20) 0.23km - 1:13(5:19/km) 141/144bpm 6cal 11.28/12.06kmph
21) 0.24km - 1:41(6:53/km) 140/146bpm 8cal 8.71/12.06kmph
22) 0.22km - 1:11(5:22/km) 142/145bpm 6cal 11.19/12.36kmph
23) 0.89km - 4:49(5:24/km) 137/145bpm 23cal 11.1/12.5kmph
24) 1km - 5:33(5:33/km) 138/143bpm 27cal 10.82/12.43kmph
25) 1km - 5:31(5:31/km) 142/162bpm 33cal 10.86/11.05kmph
26) 1km - 5:25(5:25/km) 136/150bpm 25cal 11.07/12.33kmph
27) 1km - 5:04(5:02/km) 140/149bpm 27cal 11.91/12.93kmph
5:19 5:36 4:45 5:11 1:06 1:15 1:41 1:16 1:49 1:14 1:41 1:12 1:41 1:12 1:36 1:13 1:35 1:12 1:36 1:13 1:41 1:11 4:49 5:33 5:31 5:25 5:04
Pin Map
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Pace

41% 18% 14% 13% 9% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:16 1:16 10:06 133 98-157 1343 159 122-168 7/0
0.25 2:20 1:04 8:32 159 152-171 1358 164 162-168 4/4
0.38 3:26 1:06 8:47 171 168-172 1501 166 162-168 3/4
0.50 4:22 56 7:30 170 168-171 1274 165 164-166 0/7
0.63 5:20 58 7:46 171 169-172 1328 167 164-170 1/6
0.75 6:21 1:01 8:05 172 169-173 1390 168 164-170 2/4
0.88 7:30 1:09 9:11 171 167-173 1570 167 160-172 2/3
1.00 8:34 1:04 8:36 173 170-176 1487 170 168-172 1/1
1.13 9:48 1:14 9:48 173 168-179 1696 171 170-172 6/0
1.25 10:56 1:08 9:06 172 166-179 1566 170 166-178 3/2
1.38 11:49 53 7:06 175 171-176 1244 169 166-172 2/2
1.50 12:49 1:00 8:02 175 171-178 1406 171 170-176 1/3
1.63 13:47 58 7:42 175 170-178 1348 172 168-178 0/8
1.75 14:44 57 7:34 175 173-177 1323 173 170-176 1/3
1.88 15:44 1:00 7:58 175 172-177 1394 173 170-176 4/0
2.00 16:47 1:04 8:31 178 172-183 1516 173 170-176 5/1
2.13 17:50 1:02 8:20 175 175-177 1458 172 170-176 2/1
2.25 18:51 1:01 8:06 177 171-179 1433 172 168-178 3/0
2.38 19:50 59 7:53 172 167-178 1357 170 168-174 1/2
2.50 20:57 1:08 9:01 169 164-171 1524 168 162-174 3/3
2.63 22:05 1:07 8:58 160 138-174 1434 170 164-176 2/2
2.75 23:04 1:00 7:58 155 149-162 1235 176 174-178 8/0
2.88 24:32 1:27 11:38 142 129-158 1652 159 112-178 1/4
3.00 25:48 1:16 10:10 135 125-145 1372 171 164-176 4/4
3.13 27:14 1:26 11:30 140 127-145 1609 155 114-180 3/2
3.25 28:31 1:17 10:15 142 139-144 1456 161 104-178 1/7
3.38 29:54 1:23 11:02 144 137-149 1590 158 106-180 7/0
3.50 31:12 1:18 10:28 144 132-148 1506 166 154-180 0/7
3.63 32:29 1:16 10:12 141 131-147 1437 161 110-182 7/0
3.75 33:43 1:15 9:57 142 134-147 1412 162 118-166 1/6
3.88 34:54 1:11 9:25 145 143-147 1366 178 162-184 6/1
4.00 36:15 1:21 10:50 141 135-146 1527 158 114-242 1/4
4.13 37:27 1:12 9:37 150 138-161 1443 176 162-186 6/4
4.25 38:44 1:17 10:14 144 138-147 1475 161 120-182 3/2
4.38 39:58 1:14 9:51 145 142-147 1427 171 158-182 3/7
4.50 41:11 1:13 9:44 145 143-147 1411 158 112-184 5/1
4.63 42:19 1:08 9:02 142 138-148 1282 165 162-176 0/8
4.75 43:18 59 7:53 141 140-144 1112 181 176-184 7/0
4.88 44:47 1:29 11:55 140 130-146 1669 153 106-184 1/4
5.00 45:54 1:06 8:51 141 139-142 1247 178 166-186 6/3
5.13 47:09 1:15 10:03 141 133-145 1417 163 110-184 3/2
5.25 48:11 1:02 8:19 133 128-136 1107 167 164-170 0/9
5.38 49:13 1:02 8:15 137 134-141 1130 171 170-174 0/3
5.50 50:12 59 7:52 139 136-141 1094 173 170-178 1/2
5.63 51:17 1:04 8:35 138 137-141 1185 175 172-178 5/1
5.75 52:20 1:03 8:25 139 137-142 1170 174 172-178 2/1
5.88 53:20 1:00 8:03 141 137-143 1134 174 172-178 3/0
6.00 54:26 1:06 8:50 139 136-142 1227 173 162-180 1/1
6.13 56:13 1:47 +31 14:15 136 130-140 1938 169 158-174 2/1
6.25 57:23 1:10 9:18 138 131-143 1283 171 170-178 8/1
6.38 58:31 1:08 9:01 138 136-142 1245 170 164-174 4/1
6.50 59:39 1:08 9:04 138 136-139 1251 168 164-172 4/2
6.63 1:00:43 1:05 8:38 138 136-141 1192 168 164-170 0/7
6.75 1:01:50 1:07 8:53 152 139-162 1351 171 166-172 0/4
6.87 1:02:53 1:03 8:27 146 140-150 1233 171 170-174 0/1
7.00 1:03:58 1:05 8:36 136 133-140 1170 173 170-180 2/3
7.12 1:05:04 1:06 8:46 141 137-150 1237 173 170-176 2/0
7.25 1:10:02 4:58 +3:44 39:43 128 80-150 5085 168 122-176 5/0
7.37 1:11:06 1:04 8:34 136 130-140 1165 172 170-174 2/5
7.50 1:12:03 57 7:38 138 136-142 1053 172 170-176 0/5
7.62 1:13:09 1:06 8:48 138 136-140 1215 173 164-176 3/1
7.75 1:14:13 1:04 8:32 137 133-139 1170 175 172-178 5/0
7.87 1:15:17 1:04 8:28 142 137-149 1202 175 172-178 6/0
8.00 1:16:25 1:09 +11 9:10 141 140-142 1293 169 122-176 3/3
8.09 1:17:03 38 7:18 142 140-143 1037 175 172-178 3/3

Heart

149/183max
  • Show Beats/Mile

Elevation

Asc 212m, Range 26m, Flat prediction 1:11:48
Elevation Graph
Biggest Climbs (m) Min/mi
17 2.4% 8:23
13 3.0% 11:32
12 2.1% 9:03
12 5.0% 10:33
See your biggest climbs

Cadence

168 (242 max) Stride Length: 106cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 90.5 170 8 1:09:20 9:15
Walk 4.3 117 0.1 3:28 27:04
Pause 5.2 - - 4:15 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:52 7:29 45.61% More
800m 3:45 7:33 53.45% More
1km 4:45 7:38 55.00% More
Mile 7:53 7:53 56.16% More
5k 27:00 8:41 55.89% More
5 miles 45:42 9:08 53.83% More
10k 56:52 9:09 54.07% More

Predictions

Dist Time Per Mile WAVA
1M 6:51 6:51 64.70
5km 24:39 7:56 61.21
5M 42:12 8:26 58.31
10km 53:57 8:41 56.99
10M 1:32:21 9:14 55.07
Half 2:05:18 9:34 53.32
20M 3:22:08 10:06 52.37
Mara 4:34:15 10:28 51.47

Bespoke Fields

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Amici Francesco Giocondo
note del giorno

Three Things You Saw Today

1 stamattina mi sveglio ancora una volta prima della sveglia la voglia cè ma poi come vedro dopo la stanchezza anche
2 mi ritrovo a fare le ripetute in salita un po perche Francesco le fa un po per cercare di fare anche io un lavoro
3 e susy girava lento o quasi cmq le gambe non sono reattive ma alla fine anche sbagliando porto a casa 9 variazioni e me la prendo cosi bene ....in ultimo anche un ottimo Orzo offerto dal mio Fratellone veloce
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