Thu 26th Mar 2020 at 4:00pm by RFJ

Run > Intervals
  • Time
    27:55
  • Miles
    3.37
  • Min/mi
    8:17
  • Pacing
    83.8%
  • WAVA
    57.35
  • Stride(cm)
    110
  • Cadence
    177
  • BPM
    151
  • %MHR
    88.5
  • B/mi
    1253
  • Asc(m)
    40
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 0.74m - 6:56(9:20/m) 134/145bpm 87/92rpm 6.43/7.46mph
2) 0.13m - 53(6:48/m) 152/159bpm 93/94rpm 8.81/10.81mph
3) 0.09m - 54(9:51/m) 153/166bpm 86/90rpm 6.08/8.82mph
4) 1m - 8:57(8:58/m) 138/166bpm 88/94rpm 6.68/10.81mph
5) 0.13m - 51(6:44/m) 152/160bpm 93/94rpm 8.9/10.25mph
6) 0.09m - 53(9:48/m) 154/162bpm 85/93rpm 6.12/9.01mph
7) 0.12m - 51(6:59/m) 156/168bpm 93/94rpm 8.59/9.51mph
8) 0.09m - 55(10:10/m) 154/163bpm 85/93rpm 5.91/9.51mph
9) 0.12m - 50(7:04/m) 149/155bpm 93/94rpm 8.52/9.44mph
10) 0.09m - 55(10:19/m) 155/164bpm 84/93rpm 5.83/9.38mph
11) 0.12m - 49(6:32/m) 152/161bpm 94/97rpm 9.16/10.5mph
12) 0.09m - 55(10:02/m) 165/183bpm 84/93rpm 5.96/9.51mph
13) 0.13m - 48(6:15/m) 156/164bpm 94/94rpm 9.6/11.62mph
14) 1m - 8:03(8:04/m) 156/183bpm 89/97rpm 7.44/11.62mph
15) 0.09m - 54(9:43/m) 159/166bpm 85/93rpm 6.16/9.82mph
16) 0.12m - 47(6:22/m) 159/167bpm 94/94rpm 9.44/10.31mph
17) 0.1m - 54(9:17/m) 164/172bpm 85/94rpm 6.45/10.07mph
18) 0.12m - 47(6:18/m) 159/165bpm 94/94rpm 9.53/10.5mph
19) 0.1m - 53(9:07/m) 161/166bpm 85/93rpm 6.59/10.13mph
20) 1m - 7:56(7:57/m) 159/172bpm 89/94rpm 7.55/10.5mph
21) 0.89m - 7:01(7:53/m) 158/161bpm 90/92rpm 7.61/9.07mph

8 x 200m off 100m recoveries
6:56 53 54 8:57 51 53 51 55 50 55 49 55 48 8:03 54 47 54 47 53 7:56 7:01

Pace

13% 20% 22% 21% 24%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 35 35 9:20 107 77-128 999 173 86-184 0/0
0.13 1:09 34 9:03 128 125-136 1159 175 174-178 1/0
0.19 1:44 35 9:25 138 135-139 1299 173 170-174 1/0
0.25 2:20 36 9:40 133 131-135 1285 172 170-174 2/0
0.31 2:59 39 10:17 132 130-135 1357 173 170-174 2/0
0.38 3:33 34 9:04 141 135-145 1278 174 172-178 1/0
0.44 4:06 33 8:40 141 140-143 1223 174 174-174 0/1
0.50 4:38 32 8:39 142 139-144 1227 176 174-178 0/1
0.56 5:14 36 9:35 137 134-142 1312 172 170-174 0/2
0.63 5:51 37 9:55 142 140-143 1409 174 172-178 1/0
0.69 6:25 34 9:03 137 136-139 1239 175 174-178 1/0
0.75 7:00 35 9:13 137 136-140 1263 177 174-188 0/2
0.81 7:24 25 6:37 150 139-157 992 186 186-188 1/0
0.88 7:50 25 6:47 157 152-160 1064 184 180-186 2/0
0.94 8:29 39 10:24 156 145-166 1623 170 166-180 0/2
1.00 8:57 29 7:37 144 139-146 1097 180 170-188 0/1
1.06 9:23 26 6:53 156 148-160 1073 187 186-188 2/0
1.13 9:58 34 9:11 159 156-162 1460 175 164-188 1/0
1.19 10:34 36 9:38 149 142-155 1435 173 168-186 0/2
1.25 10:58 25 6:37 151 142-163 998 186 186-188 1/0
1.31 11:22 24 6:19 166 159-168 1048 186 180-188 2/0
1.38 12:04 42 11:08 155 149-162 1727 167 160-174 0/2
1.44 12:32 28 7:34 145 142-149 1097 183 168-188 0/1
1.50 12:57 25 6:38 151 147-154 1002 186 186-188 2/0
1.56 13:33 36 9:36 158 154-164 1517 171 162-186 1/1
1.63 14:09 35 9:27 150 144-156 1417 173 164-194 0/2
1.69 14:32 24 6:18 150 139-156 944 187 186-188 1/0
1.75 14:57 25 6:32 160 156-166 1046 184 164-188 2/0
1.81 15:39 42 11:15 168 150-183 1890 167 164-172 0/2
1.88 16:04 25 6:40 149 145-158 995 184 172-188 0/1
1.94 16:27 23 6:13 160 157-164 995 188 186-188 2/0
2.00 17:01 34 8:58 162 156-166 1452 173 160-188 1/1
2.06 17:37 36 9:31 155 152-157 1476 174 168-188 0/2
2.13 17:59 23 6:06 156 150-162 952 188 186-188 1/0
2.19 18:24 24 6:26 165 162-167 1061 185 170-188 2/0
2.25 19:03 40 10:34 166 160-172 1754 167 164-172 0/2
2.31 19:30 27 7:12 155 151-159 1115 184 170-188 0/1
2.38 19:53 22 5:58 162 158-165 967 188 186-188 2/0
2.44 20:28 35 9:26 162 157-166 1527 172 162-188 0/1
2.50 21:03 35 9:17 157 152-164 1456 174 168-184 0/2
2.56 21:30 27 7:13 156 152-158 1126 183 180-184 1/0
2.63 21:58 29 7:38 158 156-161 1206 180 180-184 1/0
2.69 22:28 29 7:47 159 158-161 1237 180 180-184 0/2
2.75 22:58 30 8:03 158 158-160 1272 179 178-180 2/0
2.81 23:30 32 8:33 159 158-160 1359 177 174-178 0/0
2.88 24:01 31 8:14 158 155-159 1301 178 178-178 1/0
2.94 24:29 29 7:41 156 155-157 1198 178 176-178 0/1
3.00 24:58 28 7:29 156 155-157 1166 180 178-180 0/3
3.06 25:27 29 7:47 156 156-157 1214 180 180-180 0/1
3.13 25:54 28 7:21 157 157-158 1153 180 180-180 0/1
3.19 26:26 32 8:35 158 156-159 1357 181 180-184 0/0
3.25 26:55 28 7:30 159 157-160 1191 180 180-184 1/0
3.31 27:27 33 8:42 160 159-161 1391 179 174-182 1/1
3.37 27:54 27 7:44 159 158-160 1228 180 180-180 0/1

Heart

151/183max
  • Show Beats/Mile

Elevation

Asc 40m, Range 7m, Flat prediction 27:55
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

177 (194 max) Stride Length: 110cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 177 3.4 27:52 8:16
Walk 0.1 86 0 1 8:57
Still 0.1 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:52 7:29 44.65% More
800m 3:46 7:35 51.83% More
1km 4:44 7:37 53.84% More
Mile 7:44 7:44 55.98% More
5k 25:25 8:11 57.92% More

Predictions

Dist Time Per Mile WAVA
1M 7:42 7:42 56.19
5km 25:37 8:15 57.49
5M 42:25 8:29 56.55
10km 53:24 8:36 56.11
10M 1:28:26 8:51 56.01
Half 1:57:44 8:59 55.25
20M 3:04:22 9:13 55.90
Mara 4:05:27 9:22 55.99
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