Wed 3rd Jun 2020 at 5:00am by mickgent

Run > Intervals
  • Time
    1:22:35
  • Miles
    11.57
  • Min/mi
    7:08
  • Pacing
    78%
  • WAVA
    64.78
  • Stride(cm)
    130
  • Cals
    1490
  • Cadence
    173
  • BPM
    154
  • %MHR
    89.9
  • B/mi
    1097
  • Asc(m)
    275
  • Surface
    Road

Notes & Comments

(3 GIRI VELOCI + 1 RECUPERO) x 4 + 1.000

1) 3.47; 3.46; 3.41; 4.07
2) 3.35; 3.35; 3.35; 4.08
3) 3.34; 3.26; 3.38; 4.06
4) 3.32; 3.37; 3.37; 4.15
1.000: 4.00
10:43 3:48 3:47 3:41 4:08 3:35 3:36 3:36 4:08 3:35 3:26 3:39 4:07 3:33 3:38 3:37 4:16 11:42
Pin Map
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0mi in 0

Pace

11% 14% 18% 24% 19% 14%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:15 1:15 9:58 112 77-128 1117 159 42-166 3/4
0.25 2:37 1:22 10:54 131 128-138 1429 162 158-164 5/4
0.38 3:31 54 7:13 123 119-127 888 162 158-164 3/1
0.50 4:28 58 7:42 124 121-126 954 163 162-166 1/4
0.63 5:44 1:16 10:04 122 119-126 1229 164 162-166 1/3
0.75 6:41 57 7:39 130 126-132 994 162 162-162 5/4
0.88 7:49 1:08 9:05 130 127-132 1182 164 162-166 3/2
1.00 8:48 58 7:47 129 128-130 1003 167 162-170 1/4
1.13 10:01 1:14 9:48 128 126-131 1255 164 162-166 3/5
1.25 10:56 55 7:17 132 127-136 962 169 162-180 7/5
1.38 11:59 1:03 8:25 154 135-170 1297 175 172-180 4/2
1.50 12:46 47 6:18 159 152-168 1001 177 174-180 1/2
1.63 13:39 53 7:00 168 159-173 1177 177 172-180 2/4
1.75 14:41 1:02 8:14 165 150-173 1359 175 172-178 5/2
1.88 15:49 1:09 9:09 158 149-170 1446 174 172-176 3/2
2.00 16:38 49 6:30 172 170-172 1118 173 172-174 1/4
2.13 17:40 1:02 8:17 173 171-173 1434 173 172-174 2/4
2.25 18:36 56 7:25 169 164-173 1253 173 172-174 7/4
2.38 19:27 51 6:48 172 170-172 1171 173 172-178 3/2
2.50 20:16 49 6:29 172 162-176 1116 176 172-180 1/4
2.63 21:11 56 7:25 174 173-176 1289 174 172-180 1/3
2.75 22:07 56 7:29 173 171-175 1295 173 168-174 5/2
2.88 23:20 1:13 9:43 153 139-169 1487 166 162-168 4/2
3.00 24:16 56 7:25 141 136-144 1045 169 166-170 1/2
3.13 25:20 1:04 8:33 139 136-144 1187 169 168-170 3/4
3.25 26:14 54 7:12 143 140-144 1031 171 168-180 7/4
3.38 27:14 1:00 7:58 144 139-151 1147 179 176-180 3/1
3.50 28:09 56 7:25 150 147-153 1114 180 176-184 2/2
3.63 29:04 55 7:18 154 151-156 1124 179 176-182 2/5
3.75 29:48 44 5:51 163 155-170 953 179 176-180 5/3
3.88 30:55 1:08 9:01 172 160-176 1551 176 174-180 4/1
4.00 31:47 52 6:55 174 165-177 1204 178 176-180 1/2
4.13 32:44 57 7:35 159 155-169 1207 178 176-180 4/5
4.25 33:34 50 6:36 157 155-159 1037 177 174-180 5/5
4.38 34:34 1:00 8:03 158 153-164 1272 175 172-180 2/2
4.50 35:28 54 7:08 157 155-158 1121 177 174-180 0/3
4.63 36:17 49 6:34 155 152-157 1017 178 176-180 2/3
4.75 37:01 44 5:55 156 153-158 923 176 168-180 6/4
4.88 38:17 1:15 10:03 157 149-165 1578 168 168-170 4/2
5.00 39:15 58 7:47 145 140-150 1129 167 164-170 2/4
5.13 40:16 1:01 8:07 136 133-140 1103 168 164-170 3/5
5.25 41:04 48 6:21 137 130-140 871 169 166-180 2/2
5.38 42:11 1:07 8:56 147 131-156 1312 179 176-180 4/0
5.50 42:52 41 5:29 156 150-159 854 178 176-180 2/1
5.63 43:41 49 6:33 141 136-149 924 179 176-180 1/7
5.75 44:31 50 6:43 142 135-149 953 179 176-186 3/2
5.88 45:42 1:10 9:23 131 129-136 1230 178 176-184 4/0
6.00 46:34 52 6:56 135 134-137 936 183 176-186 1/3
6.13 47:23 50 6:39 143 136-157 952 184 182-186 0/6
6.25 48:01 38 5:00 167 158-174 835 180 176-182 2/0
6.38 49:02 1:01 8:05 175 169-178 1415 177 174-180 5/0
6.50 49:54 52 6:57 162 157-169 1125 176 172-180 2/2
6.63 50:40 47 6:12 154 147-163 956 178 176-180 0/7
6.75 51:31 51 6:49 168 160-172 1146 177 176-180 2/0
6.87 52:47 1:16 10:06 142 128-160 1434 169 168-180 5/0
7.00 53:37 50 6:41 139 127-144 929 168 162-170 1/1
7.12 54:37 59 7:56 149 144-156 1181 169 168-170 0/6
7.25 55:30 53 7:04 156 149-161 1103 168 162-170 4/0
7.37 56:35 1:05 8:41 145 133-159 1259 182 166-192 3/0
7.50 57:21 46 6:10 173 159-178 1067 179 176-182 2/2
7.62 58:15 54 7:13 178 176-179 1283 179 174-180 0/3
7.75 59:04 49 6:31 177 176-179 1154 178 176-180 4/2
7.87 59:55 51 6:46 177 176-178 1196 177 174-180 3/0
8.00 1:00:51 56 7:25 175 173-176 1298 175 172-180 1/2
8.12 1:01:52 1:01 8:11 175 172-177 1432 177 172-182 1/5
8.25 1:02:32 40 5:18 176 174-177 933 176 176-180 6/2
8.37 1:03:30 59 7:49 175 173-176 1368 176 174-180 3/1
8.50 1:04:18 48 6:24 174 173-175 1113 175 172-178 0/1
8.62 1:05:12 54 7:14 175 172-177 1267 178 176-180 1/3
8.75 1:06:00 48 6:21 177 175-178 1125 177 176-180 2/3
8.87 1:06:56 55 7:23 172 162-176 1271 171 162-180 2/0
9.00 1:08:07 1:11 9:30 157 140-162 1491 165 162-166 4/2
9.12 1:09:11 1:05 8:37 133 129-139 1145 166 162-170 0/4
9.25 1:10:06 55 7:16 153 135-165 1112 168 168-170 3/6
9.37 1:10:56 50 6:43 165 163-166 1109 171 158-192 3/1
9.50 1:11:59 1:03 8:21 170 157-181 1419 184 182-192 4/1
9.62 1:12:45 46 6:11 181 181-182 1119 183 182-186 1/2
9.75 1:13:39 54 7:09 182 180-184 1301 183 182-186 3/5
9.87 1:14:21 42 5:34 181 178-183 1006 184 182-186 3/2
10.00 1:15:23 1:02 8:20 175 155-184 1458 173 158-182 4/1
10.13 1:16:27 1:04 8:31 143 134-154 1218 165 162-166 3/2
10.25 1:17:18 51 6:47 141 138-144 957 168 166-168 1/7
10.38 1:18:12 54 7:11 146 141-150 1048 168 166-168 3/1
10.50 1:19:18 1:07 8:53 149 144-154 1324 166 162-166 4/0
10.63 1:20:20 1:02 8:14 147 144-149 1210 167 162-170 2/3
10.75 1:21:10 50 6:42 141 135-144 944 170 168-174 1/4
10.88 1:22:02 52 6:56 142 138-146 985 170 168-170 3/6
10.94 1:22:31 29 7:32 148 146-150 1116 170 164-172 0/3

Heart

154/184max
  • Show Beats/Mile

Elevation

Asc 275m, Range 13m, Flat prediction 1:22:35
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

173 (192 max) Stride Length: 130cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 172 10.9 1:22:28 7:32
Walk 0.0 71 0 2 16:16
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:23 5:32 56.71% More
800m 3:13 6:28 56.13% More
1km 4:06 6:35 57.62% More
Mile 6:44 6:44 60.00% More
5k 22:02 7:05 62.35% More
5 miles 35:52 7:10 62.19% More
10k 45:00 7:15 61.84% More
10 miles 1:14:11 7:25 61.93% More

Predictions

Dist Time Per Mile WAVA
1M 5:02 5:02 80.26
5km 18:23 5:55 74.71
5M 31:40 6:20 70.45
10km 40:36 6:32 68.55
10M 1:09:55 7:00 65.71
Half 1:35:10 7:16 63.34
20M 2:34:19 7:43 61.89
Mara 3:30:05 8:01 60.62
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