Tue 14th Jan 2020 at 6:00pm by McGettingThere

Run > Intervals

  • Time
    57:37
  • Miles
    3.97
  • Min/mi
    14:31
  • Pacing
    18%
  • WAVA
    32.10
  • Stride(cm)
    64
  • Cals
    456
  • Cadence
    174
  • BPM
    124
  • %MHR
    69.4
  • B/mi
    1793
  • Asc(m)
    97
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

PFRAC juniors - few 1 minute efforts.
right Calf a little tight - left ankle a bit rubbish,
right hamstring tight.
Got old.

Split Summary
===
1) 1m - 9:50(9:50/m) 136/159bpm 112cal 6.1/8.37mph
2) 0.49m - 12:33(25:24/m) 115/149bpm 87cal 2.36/8.22mph
3) 0.17m - 59(5:44/m) 113/136bpm 5cal 10.45/10.56mph
4) 0.19m - 2:57(15:47/m) 130/141bpm 27cal 3.8/9.85mph
5) 0.18m - 59(5:30/m) 124/142bpm 7cal 10.89/12.42mph
6) 0.2m - 2:50(14:05/m) 133/144bpm 27cal 4.26/10.46mph
7) 0.15m - 52(5:37/m) 132/142bpm 8cal 10.68/10.08mph
8) 0.19m - 2:41(14:30/m) 136/145bpm 27cal 4.14/10.1mph
9) 0.18m - 56(5:17/m) 134/141bpm 8cal 11.35/12.61mph
10) 0.19m - 2:38(13:33/m) 132/144bpm 22cal 4.43/9.79mph
11) 0.14m - 1:07(7:54/m) 132/139bpm 10cal 7.59/8.52mph
12) 0.89m - 19:14(21:44/m) 111/144bpm 116cal 2.76/7.62mph
9:50 12:33 59 2:57 59 2:50 52 2:41 56 2:38 1:07 19:14

Pace

45% 20% 20% 2% 3% 9%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 37 37 9:47 101 67-131 987 186 172-240 0/2
0.13 1:11 34 9:04 131 125-135 1188 183 180-188 0/2
0.19 1:48 37 9:58 135 132-141 1345 181 176-184 0/2
0.25 2:32 44 11:43 134 133-135 1570 171 164-182 0/5
0.31 3:10 38 10:04 133 131-135 1339 185 184-188 3/1
0.38 3:52 43 11:22 133 129-136 1513 181 176-186 9/0
0.44 4:33 41 10:57 137 133-139 1499 169 120-182 4/0
0.50 5:10 37 9:50 134 129-138 1317 164 122-174 0/6
0.56 5:43 33 8:51 135 132-138 1195 174 168-180 2/8
0.63 6:17 34 9:03 137 136-138 1239 177 174-182 0/3
0.69 6:52 34 9:06 135 134-136 1228 190 174-222 0/8
0.75 7:26 34 9:04 141 131-154 1279 208 196-218 0/3
0.81 8:00 34 9:09 157 155-158 1435 200 184-234 0/1
0.88 8:34 34 9:00 149 147-154 1341 189 184-194 0/0
0.94 9:09 35 9:26 151 147-153 1425 185 180-188 0/3
1.00 9:50 41 11:00 145 143-146 1595 182 178-186 7/0
1.06 10:23 33 8:42 142 140-144 1235 174 168-178 1/4
1.13 10:58 36 9:30 145 143-146 1378 183 178-186 0/4
1.19 11:35 37 9:46 144 142-147 1406 167 120-184 2/0
1.25 12:38 1:03 16:42 144 141-147 2404 185 174-194 4/0
1.31 16:56 4:19 1:08:56 106 83-138 7307 118 100-124 2/1
1.38 18:14 1:18 20:40 112 78-143 2315 150 140-158 1/1
1.44 20:00 1:46 28:22 114 104-128 3234 145 104-188 1/0
1.50 22:08 2:08 34:02 114 88-136 3880 145 120-192 1/1
1.56 22:43 36 9:28 104 94-112 985 194 192-196 0/1
1.63 23:06 23 6:05 121 116-124 737 190 188-192 1/1
1.69 23:43 37 9:51 131 120-140 1290 175 128-190 2/0
1.75 24:26 43 11:32 130 128-132 1499 170 118-186 0/2
1.81 25:05 39 10:22 133 129-135 1378 183 180-186 1/1
1.88 26:24 1:19 21:02 122 115-131 2566 170 120-204 1/0
1.94 26:46 22 5:49 116 106-127 675 194 178-198 0/1
2.00 27:05 20 5:15 133 126-142 699 195 194-196 1/1
2.06 27:48 42 11:20 131 124-140 1485 184 106-194 3/0
2.13 28:27 39 10:29 136 128-144 1425 178 172-182 0/2
2.19 29:06 39 10:27 135 134-137 1410 183 180-188 1/1
2.25 30:08 1:02 16:33 132 126-136 2184 187 180-198 1/0
2.31 30:33 25 6:40 132 121-141 880 194 194-198 1/1
2.38 30:55 21 5:42 134 129-139 763 193 192-196 0/1
2.44 31:45 51 13:30 134 129-139 1808 166 116-196 2/1
2.50 32:26 40 10:44 141 137-145 1514 181 178-186 1/1
2.56 33:33 1:07 17:50 136 133-139 2426 180 178-184 1/1
2.63 33:56 24 6:20 130 127-133 824 203 200-206 1/1
2.69 34:14 18 4:46 134 130-138 639 208 208-208 1/1
2.75 34:41 26 7:00 137 133-140 960 199 190-208 1/0
2.81 35:33 53 14:07 128 121-133 1807 152 114-180 2/2
2.88 36:11 37 9:56 126 111-137 1252 182 180-186 1/0
2.94 37:00 50 13:13 136 127-144 1797 180 174-186 0/1
3.00 37:40 40 10:39 131 128-134 1395 186 182-188 1/1
3.06 38:10 30 7:58 134 129-138 1067 188 182-192 1/1
3.13 39:02 52 13:52 135 132-138 1871 183 172-190 1/0
3.19 39:40 38 10:01 131 126-135 1312 187 184-188 2/1
3.25 41:52 2:12 35:17 115 87-138 4058 151 120-184 0/1
3.31 43:12 1:20 21:25 107 93-132 2291 161 118-186 0/4
3.38 48:27 5:15 1:24:01 95 62-135 7982 117 106-120 1/1
3.44 50:42 2:15 35:59 88 71-98 3166 108 102-120 4/0
3.50 51:38 56 15:00 109 84-130 1634 183 174-188 1/1
3.56 52:22 43 11:33 134 129-142 1547 182 174-190 1/1
3.63 53:17 55 14:39 131 129-134 1920 156 112-186 2/0
3.69 53:59 42 11:13 130 126-136 1458 186 182-190 5/0
3.75 54:55 56 14:53 130 128-131 1934 137 120-188 3/0
3.81 55:53 58 15:34 132 121-142 2055 168 120-188 4/1
3.88 56:35 42 11:07 134 132-134 1490 184 180-186 1/0
3.94 57:13 39 10:19 136 134-137 1404 184 182-186 2/0
3.97 57:36 23 11:38 136 136-137 1583 179 176-182 1/0

Heart

124/158max
  • Show Beats/Mile

Elevation

Asc 97m, Range 34m, Flat prediction 1:00:02
Elevation Graph
Biggest Climbs (m) Min/mi
21 2.5% 12:52
17 3.8% 10:40
See your biggest climbs

Cadence

174 (240 max) Stride Length: 64cm Run: 82.1% Walk: 17.9%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:53 7:35 43.22% More
800m 4:21 8:45 43.79% More
1km 5:43 9:13 43.40% More
Mile 9:40 9:40 43.74% More
5k 38:49 12:29 37.05% More

Predictions

Dist Time Per Mile WAVA
1M 11:48 11:48 35.82
5km 43:28 13:59 33.08
5M 1:15:07 15:01 31.15
10km 1:36:28 15:31 30.29
10M 2:46:45 16:41 28.95
Half 3:47:29 17:22 27.86
20M 6:10:06 18:30 27.13
Mara 8:24:54 19:16 26.52
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