Tue 28th Jan 2020 at 5:00pm by RFJ

Run > Intervals
  • Time
    44:32
  • Miles
    4.75
  • Min/mi
    9:23
  • Pacing
    82%
  • WAVA
    51.12
  • Stride(cm)
    98
  • Cadence
    176
  • BPM
    146
  • %MHR
    85.6
  • B/mi
    1372
  • Asc(m)
    50
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 0.75m - 7:05(9:26/m) 137/149bpm 88/91rpm 6.36/7.27mph
2) 0.1m - 41(6:37/m) 152/156bpm 94/98rpm 9.04/10.07mph
3) 0.13m - 1:30(11:50/m) 143/156bpm 81/92rpm 5.06/8.95mph
4) 1m - 9:30(9:30/m) 139/156bpm 88/98rpm 6.31/10.07mph
5) 0.1m - 41(6:55/m) 138/148bpm 94/97rpm 8.69/10mph
6) 0.12m - 1:24(11:48/m) 145/154bpm 84/92rpm 5.1/8.95mph
7) 0.1m - 40(6:42/m) 148/156bpm 95/98rpm 8.93/11.18mph
8) 0.13m - 1:29(11:46/m) 145/159bpm 83/92rpm 5.09/8.89mph
9) 0.1m - 40(6:50/m) 138/148bpm 95/98rpm 8.79/9.88mph
10) 0.13m - 1:26(11:18/m) 146/157bpm 85/92rpm 5.3/9.13mph
11) 0.1m - 41(6:55/m) 148/169bpm 94/98rpm 8.66/11.12mph
12) 0.12m - 1:25(11:42/m) 151/171bpm 83/92rpm 5.12/8.08mph
13) 0.1m - 40(6:55/m) 143/151bpm 95/98rpm 8.67/10.07mph
14) 1m - 9:30(9:30/m) 146/171bpm 87/98rpm 6.31/11.18mph
15) 0.12m - 1:24(11:40/m) 145/154bpm 84/97rpm 5.14/9.01mph
16) 0.19m - 1:22(7:10/m) 152/165bpm 94/98rpm 8.36/8.76mph
17) 0.2m - 2:10(10:46/m) 146/166bpm 85/91rpm 5.57/8.14mph
18) 0.19m - 1:19(7:04/m) 153/167bpm 94/98rpm 8.48/9.57mph
19) 0.21m - 2:11(10:33/m) 149/168bpm 85/92rpm 5.69/8.76mph
20) 1m - 8:51(8:52/m) 148/168bpm 89/98rpm 6.76/9.88mph
21) 0.19m - 1:19(6:47/m) 148/168bpm 94/98rpm 8.85/9.88mph
22) 0.2m - 2:08(10:38/m) 151/171bpm 85/96rpm 5.65/8.7mph
23) 0.1m - 40(6:45/m) 146/161bpm 96/101rpm 8.87/9.76mph
24) 0.12m - 1:22(11:06/m) 153/164bpm 85/92rpm 5.4/8.95mph
25) 0.1m - 41(6:45/m) 147/159bpm 95/98rpm 8.88/10.38mph
26) 0.12m - 1:21(11:05/m) 154/166bpm 85/94rpm 5.41/8.82mph
27) 0.1m - 40(6:53/m) 152/167bpm 96/100rpm 8.72/9.94mph
28) 0.12m - 1:18(11:04/m) 157/167bpm 86/95rpm 5.41/9.88mph
29) 1m - 9:28(9:29/m) 152/171bpm 88/101rpm 6.33/10.38mph
30) 0.84m - 8:08(9:43/m) 147/156bpm 88/91rpm 6.18/7.89mph

6 x 150m / 3 x 300m and 3 x 150m
7:05 41 1:30 9:30 41 1:24 40 1:29 40 1:26 41 1:25 40 9:30 1:24 1:22 2:10 1:19 2:11 8:51 1:19 2:08 40 1:22 41 1:21 40 1:18 9:28 8:08

Pace

41% 26% 11% 10% 10% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 36 36 9:43 103 91-111 1000 175 90-182 0/0
0.13 1:11 35 9:16 129 112-139 1196 179 178-180 0/0
0.19 1:46 34 9:12 140 139-142 1287 179 174-180 1/0
0.25 2:23 37 9:56 143 142-145 1421 178 174-182 2/0
0.31 2:58 35 9:23 145 140-149 1359 176 174-178 1/0
0.38 3:36 38 10:10 141 140-142 1434 175 174-178 1/0
0.44 4:13 37 9:55 143 142-144 1418 176 174-178 1/0
0.50 4:50 37 9:46 145 143-146 1415 175 174-178 1/0
0.56 5:22 32 8:28 144 142-146 1219 175 170-178 1/0
0.63 5:55 33 8:54 138 136-142 1227 177 174-178 0/2
0.69 6:29 34 9:01 138 136-139 1243 177 174-182 0/2
0.75 7:04 35 9:15 143 139-147 1323 176 174-180 0/0
0.81 7:30 27 7:09 151 147-155 1080 189 174-196 0/2
0.88 8:11 40 10:46 151 137-156 1625 161 110-188 0/1
0.94 8:51 40 10:45 141 138-143 1516 166 120-172 1/0
1.00 9:30 39 10:21 137 132-139 1419 176 160-194 1/1
1.06 9:53 23 6:13 139 134-142 865 190 190-190 0/2
1.13 10:39 45 12:05 148 143-154 1789 169 152-190 1/0
1.19 11:17 39 10:19 142 138-147 1466 171 164-172 2/0
1.25 11:46 29 7:42 143 138-153 1100 186 164-196 0/2
1.31 12:21 35 9:12 156 152-159 1436 178 156-190 0/1
1.38 13:03 43 11:23 147 140-153 1672 164 162-168 1/0
1.44 13:43 40 10:34 134 131-140 1417 174 164-196 1/0
1.50 14:06 23 6:10 140 131-148 863 190 186-194 0/2
1.56 14:47 41 10:52 150 142-157 1629 170 152-188 1/1
1.63 15:27 40 10:42 145 139-150 1551 170 164-172 2/0
1.69 15:58 31 8:10 139 136-142 1136 182 160-196 1/1
1.75 16:26 28 7:28 158 139-170 1181 184 160-190 0/1
1.81 17:14 48 12:52 156 143-171 2007 164 156-168 1/0
1.88 17:55 41 10:55 138 135-143 1507 173 164-196 2/0
1.94 18:19 24 6:20 146 139-151 925 190 190-190 0/1
2.00 19:00 42 11:09 150 143-154 1672 170 156-190 0/1
2.06 19:42 41 11:04 143 137-151 1582 169 162-170 2/0
2.13 20:12 30 8:01 138 136-144 1106 186 170-196 1/0
2.19 20:39 27 7:12 147 139-160 1060 190 190-190 1/0
2.25 21:06 27 7:07 163 160-165 1161 186 184-190 0/0
2.31 21:48 42 11:16 163 155-166 1837 170 156-184 0/0
2.38 22:27 39 10:26 146 139-155 1524 171 168-172 0/0
2.44 23:05 38 10:01 136 134-139 1363 171 170-172 0/1
2.50 23:39 35 9:14 136 135-138 1256 179 170-196 0/1
2.56 24:05 25 6:47 147 133-159 998 190 190-190 1/0
2.63 24:31 26 7:01 163 160-166 1144 187 184-188 0/0
2.69 25:08 37 9:58 166 163-168 1653 176 164-188 0/0
2.75 25:47 39 10:25 153 145-162 1595 170 164-172 0/0
2.81 26:25 37 9:59 141 139-145 1407 171 170-172 0/1
2.88 27:03 39 10:17 137 133-140 1408 176 170-196 0/1
2.94 27:26 23 6:08 130 124-140 798 190 186-190 1/0
3.00 27:51 25 6:37 155 142-162 1025 188 186-188 1/0
3.06 28:18 26 7:02 166 162-168 1167 186 180-188 0/0
3.13 29:04 47 12:25 162 151-171 2012 165 160-172 0/0
3.19 29:43 39 10:25 145 141-152 1510 171 170-178 0/0
3.25 30:19 36 9:28 140 139-142 1326 174 174-178 0/1
3.31 30:43 25 6:32 139 133-144 908 191 178-202 0/2
3.38 31:18 35 9:14 157 146-163 1450 183 160-194 0/1
3.44 31:57 39 10:22 156 149-164 1618 168 162-172 1/0
3.50 32:36 40 10:33 143 139-149 1508 177 170-196 1/1
3.56 32:59 23 6:01 148 141-154 889 190 190-194 0/2
3.63 33:39 40 10:37 160 154-166 1698 173 160-190 1/0
3.69 34:17 39 10:17 151 148-157 1554 172 170-172 2/0
3.75 34:50 32 8:37 147 145-153 1266 184 170-200 1/2
3.81 35:12 23 6:06 160 153-167 977 193 182-196 0/1
3.88 35:59 47 12:32 160 152-167 2006 170 160-180 1/0
3.94 36:41 41 11:03 148 144-152 1637 172 162-178 2/0
4.00 37:21 40 10:34 144 143-144 1521 173 170-180 1/0
4.06 38:00 39 10:32 147 143-152 1548 176 174-180 2/0
4.13 38:39 39 10:19 149 148-151 1536 175 174-178 2/0
4.19 39:14 35 9:21 150 147-155 1402 179 174-182 0/1
4.25 39:47 33 8:48 154 152-156 1356 175 174-178 0/1
4.31 40:16 30 7:55 149 147-152 1180 176 174-178 0/0
4.38 40:51 35 9:15 144 143-147 1332 178 176-178 0/1
4.44 41:26 35 9:14 144 144-145 1329 176 174-178 0/1
4.50 42:03 37 9:50 145 144-147 1426 178 176-178 0/2
4.56 42:36 33 8:53 148 147-149 1315 176 174-178 0/1
4.62 43:11 35 9:25 147 147-148 1383 177 174-178 0/0
4.69 43:55 44 11:39 143 140-147 1666 174 160-180 0/0
4.75 44:35 40 10:37 145 144-146 1539 175 170-178 0/0

Heart

146/171max
  • Show Beats/Mile

Elevation

Asc 50m, Range 8m, Flat prediction 44:32
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

176 (202 max) Stride Length: 98cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.5 176 4.7 44:21 9:22
Walk 0.5 116 0 14 13:58

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:52 7:30 44.59% More
800m 4:03 8:08 48.30% More
1km 5:11 8:20 49.18% More
Mile 8:36 8:36 50.34% More
5k 28:32 9:11 51.62% More

Predictions

Dist Time Per Mile WAVA
1M 8:32 8:32 50.70
5km 28:24 9:08 51.85
5M 47:01 9:24 51.02
10km 59:12 9:32 50.61
10M 1:38:02 9:48 50.53
Half 2:10:32 9:58 49.83
20M 3:24:24 10:13 50.42
Mara 4:32:08 10:23 50.50
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