Tue 11th Feb 2020 at 5:00pm by RFJ

Run > Intervals

  • Time
    30:37
  • Miles
    3.38
  • Min/mi
    9:03
  • Pacing
    81%
  • WAVA
    52.49
  • Stride(cm)
    101
  • Cadence
    176
  • BPM
    147
  • %MHR
    86.1
  • B/mi
    1333
  • Asc(m)
    28
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 0.44m - 4:20(9:51/m) 130/140bpm 86/89rpm 6.09/6.77mph
2) 0.12m - 56(7:28/m) 138/141bpm 92/94rpm 8.03/8.82mph
3) 0.14m - 1:26(10:32/m) 144/153bpm 85/91rpm 5.68/7.89mph
4) 0.07m - 29(7:04/m) 141/146bpm 95/98rpm 8.45/9.26mph
5) 0.09m - 54(10:30/m) 147/153bpm 84/92rpm 5.7/8.45mph
6) 0.12m - 54(7:23/m) 153/158bpm 92/94rpm 8.14/8.57mph
7) 1m - 9:06(9:06/m) 138/159bpm 88/98rpm 6.59/9.26mph
8) 0.14m - 1:29(10:51/m) 147/161bpm 85/92rpm 5.53/8.57mph
9) 0.07m - 29(6:42/m) 143/153bpm 96/100rpm 8.97/10.13mph
10) 0.09m - 55(10:46/m) 153/165bpm 83/93rpm 5.59/8.76mph
11) 0.13m - 54(7:06/m) 152/159bpm 93/96rpm 8.46/8.89mph
12) 0.14m - 1:28(10:50/m) 147/164bpm 84/95rpm 5.55/8.45mph
13) 0.07m - 29(7:08/m) 141/150bpm 97/101rpm 8.4/9.26mph
14) 0.08m - 52(11:04/m) 153/160bpm 84/94rpm 5.43/9.13mph
15) 0.13m - 53(7:00/m) 154/166bpm 93/94rpm 8.56/9.2mph
16) 0.13m - 1:28(10:59/m) 150/170bpm 85/93rpm 5.46/8.45mph
17) 1m - 9:10(9:11/m) 149/170bpm 88/101rpm 6.53/10.13mph
18) 0.07m - 29(7:04/m) 144/159bpm 97/100rpm 8.5/9.51mph
19) 0.09m - 56(10:58/m) 153/158bpm 84/94rpm 5.48/9.13mph
20) 0.13m - 52(6:54/m) 150/162bpm 94/101rpm 8.67/9.07mph
21) 0.14m - 1:31(11:06/m) 151/168bpm 85/95rpm 5.42/8.95mph
22) 0.07m - 28(6:42/m) 142/152bpm 96/98rpm 8.98/10.44mph
23) 0.09m - 54(9:51/m) 155/163bpm 84/95rpm 6.07/8.95mph
24) 0.12m - 53(7:13/m) 155/164bpm 93/98rpm 8.32/8.82mph
25) 0.14m - 1:29(10:51/m) 152/171bpm 85/92rpm 5.53/8.76mph
26) 0.07m - 28(6:53/m) 148/161bpm 97/101rpm 8.71/9.82mph
27) 0.09m - 1:00(11:15/m) 155/168bpm 83/95rpm 5.32/9.13mph
28) 1m - 9:09(9:10/m) 152/171bpm 88/101rpm 6.54/10.44mph
29) 0.41m - 3:28(8:22/m) 155/162bpm 91/94rpm 7.17/7.7mph

6 x 200m and 6 x 100m alternate of same recoveries
4:20 56 1:26 29 54 54 9:06 1:29 29 55 54 1:28 29 52 53 1:28 9:10 29 56 52 1:31 28 54 53 1:29 28 1:00 9:09 3:28

Pace

39% 15% 13% 12% 22%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 38 38 10:16 102 86-114 1047 170 86-178 0/0
0.13 1:13 34 9:06 126 116-135 1146 175 172-178 0/0
0.19 1:48 36 9:31 137 136-138 1303 173 172-178 1/0
0.25 2:26 38 10:03 138 138-139 1387 174 170-178 2/0
0.31 3:07 41 10:49 138 134-140 1494 171 170-178 1/0
0.38 3:42 35 9:24 135 134-136 1268 173 170-178 0/1
0.44 4:19 37 9:49 135 133-136 1325 173 172-178 1/0
0.50 4:45 26 7:01 137 135-138 962 185 178-188 1/0
0.56 5:13 28 7:25 138 134-140 1024 183 180-184 0/0
0.63 5:54 41 10:59 147 140-153 1615 170 164-182 0/0
0.69 6:32 38 10:04 141 137-146 1420 170 168-172 0/0
0.75 7:00 28 7:26 140 137-146 1042 184 172-196 0/2
0.81 7:37 37 9:54 145 138-153 1435 174 160-190 1/1
0.88 8:14 37 9:53 146 141-151 1442 170 164-188 2/0
0.94 8:39 26 6:50 154 143-158 1053 184 184-188 0/0
1.00 9:06 27 7:13 156 152-159 1126 184 172-188 0/0
1.06 9:51 44 11:46 153 146-161 1801 168 164-170 0/0
1.13 10:29 39 10:21 139 137-145 1439 171 168-176 0/1
1.19 10:53 24 6:20 140 136-149 887 192 180-200 0/2
1.25 11:35 41 11:03 156 148-165 1723 168 160-190 1/0
1.31 12:07 32 8:38 145 143-148 1252 175 162-192 2/0
1.38 12:33 26 6:57 152 146-158 1058 185 184-188 0/0
1.44 13:09 36 9:28 159 157-164 1506 175 160-188 0/0
1.50 13:48 40 10:36 148 140-158 1569 168 162-168 0/0
1.56 14:24 35 9:26 137 135-140 1293 176 170-202 0/1
1.63 14:47 24 6:19 142 135-150 898 192 184-198 0/2
1.69 15:34 47 12:31 153 148-160 1915 167 158-184 2/0
1.75 16:00 26 6:57 147 143-149 1023 185 170-188 1/0
1.81 16:26 25 6:45 156 144-166 1052 184 184-184 0/0
1.88 17:06 40 10:45 164 154-170 1764 171 164-184 0/0
1.94 17:47 41 11:00 143 135-153 1572 168 164-172 0/0
2.00 18:17 29 7:49 136 133-141 1064 184 170-200 0/2
2.06 18:51 35 9:16 153 142-159 1418 177 156-196 0/1
2.13 19:31 40 10:38 151 145-157 1607 170 162-202 2/0
2.19 19:56 25 6:39 144 140-150 957 188 186-194 1/0
2.25 20:21 25 6:35 158 151-162 1041 188 184-188 0/0
2.31 21:06 46 12:08 159 150-168 1930 168 160-184 0/0
2.38 21:45 39 10:19 143 138-150 1475 169 168-172 0/0
2.44 22:11 26 6:49 140 137-143 955 189 172-196 0/2
2.50 22:48 37 9:55 154 140-163 1527 174 156-190 1/1
2.56 23:23 35 9:23 151 147-157 1417 174 164-194 2/0
2.63 23:50 27 7:04 153 147-160 1081 185 184-188 0/0
2.69 24:24 34 9:05 164 160-171 1489 179 160-188 0/0
2.75 25:02 38 10:14 155 148-166 1585 167 162-168 0/0
2.81 25:39 37 9:53 142 138-148 1404 173 168-196 0/1
2.88 26:02 23 6:10 148 137-161 913 196 190-202 0/2
2.94 26:47 45 12:04 159 150-168 1918 167 140-196 1/0
3.00 27:26 39 10:20 145 141-150 1497 174 168-182 1/0
3.06 27:56 30 8:02 148 145-152 1190 181 180-182 0/1
3.13 28:29 32 8:37 155 152-156 1336 182 180-184 1/0
3.19 29:00 32 8:27 158 155-162 1336 181 180-182 0/1
3.25 29:31 31 8:14 160 159-162 1318 181 180-182 0/2
3.31 30:02 30 8:04 159 158-161 1284 181 176-182 0/0
3.38 30:33 31 8:23 158 157-159 1324 182 180-188 0/0
3.38 30:36 3 7:24 157 157-157 1161 182 182-182 0/0

Heart

147/171max
  • Show Beats/Mile

Elevation

Asc 28m, Range 5m, Flat prediction 30:37
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

176 (202 max) Stride Length: 101cm Run: 99.8% Walk: 0.2%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:01 8:06 41.30% More
800m 4:13 8:29 46.35% More
1km 5:22 8:38 47.43% More
Mile 8:42 8:42 49.74% More
5k 27:55 8:59 52.75% More

Predictions

Dist Time Per Mile WAVA
1M 8:25 8:25 51.41
5km 28:00 9:01 52.59
5M 46:22 9:16 51.74
10km 58:23 9:24 51.32
10M 1:36:40 9:40 51.24
Half 2:08:43 9:50 50.53
20M 3:21:33 10:05 51.14
Mara 4:28:21 10:15 51.21
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