Tue 3rd Mar 2020 at 6:00pm by SooWoo

Run > Intervals
  • Time
    30:40
  • Miles
    3.72
  • Min/mi
    8:15
  • Pacing
    89%
  • WAVA
    64.69
  • Stride(cm)
    112
  • Cals
    400
  • Cadence
    174
  • BPM
    145
  • %MHR
    85.1
  • B/mi
    1199
  • Asc(m)
    32
  • Surface
    Road

Notes & Comments

WCH interval
(30 mins - fast on long sides, slow on short sides)
Split Summary
===
1) 1m - 8:04(8:04/m) 143/151bpm 104cal 7.44/9.18mph
2) 1m - 8:06(8:06/m) 145/153bpm 106cal 7.41/8.95mph
3) 1m - 8:20(8:20/m) 146/153bpm 108cal 7.2/8.83mph
4) 0.72m - 6:10(8:31/m) 149/158bpm 82cal 7.04/7.68mph
8:04 8:06 8:20 6:10
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

13% 10% 20% 10% 20% 27%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 27 27 7:11 126 115-137 905 178 170-186 0/0
0.13 54 27 7:05 144 136-147 1021 176 174-178 0/2
0.19 1:25 32 8:30 144 141-147 1225 173 166-176 0/1
0.25 2:00 34 9:06 146 145-147 1329 172 172-174 0/1
0.31 2:31 31 8:20 147 144-149 1225 177 172-178 1/0
0.38 2:58 27 7:11 145 140-147 1043 176 174-178 1/0
0.44 3:35 38 10:04 144 139-148 1449 173 170-176 1/0
0.50 4:08 33 8:42 147 145-148 1280 174 170-182 0/0
0.56 4:34 26 6:59 149 146-151 1041 177 176-180 0/0
0.63 5:03 29 7:37 140 138-143 1067 175 174-178 0/1
0.69 5:36 33 8:47 138 135-142 1212 173 172-176 0/2
0.75 6:04 28 7:28 141 140-143 1054 176 174-178 0/0
0.81 6:29 25 6:41 143 142-145 955 178 176-182 2/0
0.88 6:59 30 8:03 144 143-146 1159 176 174-180 1/0
0.94 7:34 35 9:19 143 140-145 1333 173 170-176 1/0
1.00 8:05 31 8:19 146 143-151 1214 176 172-180 0/0
1.06 8:32 27 7:16 146 144-151 1060 176 172-180 0/1
1.13 9:05 32 8:33 146 143-148 1248 172 170-174 0/2
1.19 9:36 32 8:29 145 143-146 1230 173 172-174 0/1
1.25 10:06 29 7:47 145 144-148 1128 176 172-180 1/0
1.31 10:31 26 6:49 146 145-147 995 178 176-180 2/0
1.38 11:06 35 9:26 143 140-145 1350 173 170-176 1/0
1.44 11:40 33 8:50 146 143-148 1290 172 170-176 0/0
1.50 12:08 28 7:34 143 142-146 1082 175 174-178 0/0
1.56 12:36 28 7:28 145 143-148 1083 174 172-176 0/1
1.63 13:09 33 8:52 146 143-148 1295 172 168-174 0/1
1.69 13:43 33 8:53 145 143-148 1288 172 170-174 0/1
1.75 14:07 24 6:29 142 142-145 920 175 172-178 1/0
1.81 14:34 27 7:13 142 140-143 1026 174 172-176 1/0
1.88 15:10 36 9:35 144 140-146 1379 172 170-176 1/0
1.94 15:45 35 9:19 145 143-146 1350 172 170-174 0/0
2.00 16:11 26 7:00 144 143-145 1008 176 176-178 0/0
2.06 16:39 28 7:22 147 145-150 1083 174 172-176 0/2
2.13 17:13 34 9:09 149 147-151 1362 170 168-172 0/2
2.19 17:46 33 8:47 144 143-146 1265 172 170-176 0/0
2.25 18:12 26 6:56 144 143-146 1000 175 172-178 2/0
2.31 18:40 28 7:36 146 145-148 1109 174 172-176 1/0
2.38 19:14 34 9:04 147 145-148 1334 172 170-174 1/0
2.44 19:48 34 9:04 145 144-146 1315 173 172-176 0/0
2.50 20:16 27 7:18 145 144-146 1059 174 170-176 0/0
2.56 20:45 29 7:43 149 146-152 1150 172 170-174 0/2
2.63 21:21 36 9:36 147 145-149 1411 169 164-172 0/1
2.69 21:53 32 8:32 143 142-145 1219 174 170-180 1/0
2.75 22:22 29 7:51 145 143-149 1138 176 172-180 2/0
2.81 22:55 33 8:53 144 140-147 1280 173 168-180 1/0
2.88 23:32 36 9:39 147 145-149 1419 170 168-174 0/0
2.94 24:03 32 8:29 146 144-148 1238 173 170-178 0/0
3.00 24:31 28 7:25 148 146-151 1098 175 174-176 0/1
3.06 25:03 32 8:30 148 144-151 1259 172 170-174 0/2
3.13 25:39 36 9:34 148 145-150 1415 173 170-174 0/1
3.19 26:11 32 8:31 145 144-146 1234 176 172-178 2/0
3.25 26:38 27 7:19 148 146-150 1082 175 174-176 1/0
3.31 27:14 36 9:35 150 148-152 1437 173 170-176 1/0
3.38 27:49 34 9:12 150 149-154 1380 174 172-176 0/0
3.44 28:20 31 8:14 151 149-152 1244 175 174-176 0/0
3.50 28:49 29 7:42 150 146-153 1154 171 170-174 0/2
3.56 29:22 33 8:49 153 151-157 1348 174 170-178 0/1
3.63 29:54 32 8:31 149 147-151 1270 176 174-176 1/0
3.69 30:24 30 8:05 149 147-151 1205 174 172-176 2/0
3.72 30:42 18 8:21 151 150-152 1261 175 172-176 0/0

Heart

145/157max
  • Show Beats/Mile

Elevation

Asc 32m, Range 4m, Flat prediction 30:40
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

174 (186 max) Stride Length: 112cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 173 3.7 30:42 8:15
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:54 7:37 51.17% More
800m 3:54 7:51 54.30% More
1km 4:51 7:48 56.99% More
Mile 7:58 7:58 59.21% More
5k 25:28 8:12 64.75% More

Predictions

Dist Time Per Mile WAVA
1M 7:24 7:24 63.76
5km 25:14 8:07 65.33
5M 42:14 8:27 63.71
10km 53:25 8:36 63.06
10M 1:29:23 8:56 62.08
Half 1:59:43 9:08 60.54
20M 3:09:12 9:28 60.27
Mara 4:13:23 9:40 59.59
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