Tue 30th Jun 2020 at 5:00pm by jamesmcf

Run > Intervals

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Time
33:25
Miles
3.98
Min/mi
8:24
Pacing
67%
WAVA
54.66
Stride(cm)
114
Cals
440
Cadence
168
BPM
142
%MHR
83.1
B/mi
1193
Asc(m)
76
Surface
Road

Notes & Comments

Split Summary
===
1) 0.56m - 4:37(8:17/m) 126/136bpm 56cal
2) 0.31m - 2:00(6:25/m) 147/157bpm 28cal
3) 0.08m - 1:00(12:06/m) 142/155bpm 13cal
4) 0.33m - 2:00(6:03/m) 151/163bpm 28cal
5) 0.05m - 1:00(19:11/m) 141/160bpm 13cal
6) 0.32m - 2:00(6:14/m) 151/163bpm 28cal
7) 0.06m - 1:00(16:48/m) 149/165bpm 14cal
8) 0.31m - 2:00(6:29/m) 152/165bpm 29cal
9) 0.04m - 1:00(22:42/m) 148/163bpm 14cal
10) 0.31m - 2:00(6:27/m) 148/162bpm 27cal
11) 0.05m - 1:00(18:59/m) 146/161bpm 14cal
12) 0.3m - 2:00(6:37/m) 150/163bpm 27cal
13) 0.05m - 1:00(19:57/m) 147/162bpm 14cal
14) 0.15m - 1:00(6:42/m) 139/154bpm 11cal
15) 0.06m - 1:00(18:01/m) 143/156bpm 13cal
16) 0.16m - 1:00(6:23/m) 141/158bpm 11cal
17) 0.06m - 1:00(16:43/m) 146/160bpm 13cal
18) 0.15m - 1:00(6:45/m) 146/157bpm 13cal
19) 0.06m - 1:00(15:58/m) 146/158bpm 13cal
20) 0.12m - 1:00(8:05/m) 134/142bpm 11cal
21) 0.12m - 1:00(8:23/m) 143/147bpm 13cal
22) 0.12m - 1:00(8:37/m) 145/147bpm 13cal
23) 0.12m - 1:00(8:37/m) 143/145bpm 13cal
24) 0.09m - 48(8:39/m) 143/146bpm 11cal

4:37 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 48

Pace

20%

17%

13%

41%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	26	26	6:48	107 89-122	728	151 84-166	0/5
0.13	52	26	6:57	113 110-115	786	166 164-168	0/6
0.19	1:21	29	7:50	123 118-126	964	171 168-172	2/0
0.25	1:54	33	8:48	131 126-134	1154	171 168-174	4/0
0.31	2:34	40	10:39	130 124-135	1385	152 92-172	1/0
0.38	3:04	30	7:53	130 128-132	1025	172 172-174	0/1
0.44	3:33	30	7:52	131 127-135	1031	172 170-174	1/0
0.50	4:02	29	7:46	132 128-135	1025	172 172-174	0/1
0.56	4:51	49 +14	13:04	133 130-136	1738	167 154-178	0/2
0.63	5:15	24	6:25	136 131-142	872	181 178-182	1/2
0.69	5:38	23	6:08	147 143-149	901	181 180-182	1/1
0.75	6:02	24	6:23	150 149-151	958	181 180-182	1/1
0.81	6:27	25	6:36	153 151-155	1009	186 182-188	0/2
0.88	6:51	24	6:21	156 155-157	990	182 180-188	0/3
0.94	7:38	47	12:38	143 129-155	1807	134 110-182	0/3
1.00	8:08	30	7:58	120 115-126	957	162 116-188	5/0
1.06	8:28	20	5:17	143 128-155	756	182 176-188	1/1
1.13	8:49	21	5:36	159 156-160	890	188 186-188	2/1
1.19	9:11	22	5:55	161 160-161	954	185 182-188	1/1
1.25	9:37	26	6:58	161 160-163	1121	182 180-184	0/3
1.31	10:20	43	11:34	154 140-160	1781	133 100-182	1/0
1.38	11:04	44	11:39	125 113-137	1457	136 102-186	1/1
1.44	11:27	23	6:09	145 135-154	892	186 180-188	0/1
1.50	11:51	24	6:19	156 154-157	986	181 178-182	2/0
1.56	12:14	23	6:12	161 159-163	997	182 180-186	2/1
1.63	12:38	24	6:20	161 160-162	1019	182 180-184	3/2
1.69	13:21	43	11:30	159 146-165	1827	172 112-182	1/0
1.75	14:01	40	10:43	131 121-143	1405	134 104-186	1/2
1.81	14:24	23	6:01	143 132-151	860	186 186-188	1/2
1.88	14:50	26	6:57	154 151-158	1069	182 174-186	3/0
1.94	15:16	26	6:55	159 158-161	1099	179 172-184	5/0
2.00	15:40	25	6:32	164 162-165	1073	180 178-182	0/1
2.06	16:41	1:01	16:20	150 131-164	2450	129 88-182	1/0
2.13	17:12	31	8:15	124 119-130	1023	171 106-182	1/2
2.19	17:36	24	6:24	144 133-153	922	181 174-182	0/0
2.25	17:59	22	5:56	155 154-156	918	178 174-182	1/1
2.31	18:23	24	6:25	159 158-161	1020	179 176-182	0/1
2.38	18:48	26	6:53	161 160-162	1108	179 174-182	1/0
2.44	19:55	1:07	17:45	143 122-161	2539	142 104-174	2/1
2.50	20:17	22	5:49	125 119-134	727	183 180-186	1/1
2.56	20:40	23	6:02	149 137-158	899	182 180-186	1/1
2.63	21:04	24	6:25	159 158-160	1021	179 174-182	0/1
2.69	21:30	26	7:01	160 159-162	1122	176 174-182	1/0
2.75	22:11	41	11:01	160 154-163	1764	164 102-178	1/1
2.81	23:03	52	13:48	134 122-151	1850	137 106-182	0/1
2.88	23:26	23	6:16	138 124-148	864	181 176-182	4/1
2.94	23:53	27	7:08	151 145-155	1077	175 174-176	0/1
3.00	24:52	59	15:40	136 123-156	2130	149 110-182	1/0
3.06	25:17	25	6:46	131 122-143	887	184 180-188	1/2
3.13	25:42	25	6:34	154 146-157	1011	177 174-182	1/1
3.19	26:38	56	15:02	149 130-160	2239	148 108-178	0/0
3.25	27:08	30	7:58	134 126-147	1068	176 168-182	1/0
3.31	27:33	25	6:41	151 147-154	1008	179 176-182	0/0
3.38	28:11	38	10:05	156 152-158	1573	162 116-182	1/1
3.44	29:02	51	13:30	135 124-149	1824	134 116-170	0/1
3.50	29:32	30	7:59	135 131-138	1077	169 168-170	0/1
3.56	30:02	31	8:13	142 139-143	1167	168 166-170	0/1
3.63	30:34	31	8:22	143 142-145	1196	170 170-172	0/1
3.69	31:06	32	8:38	146 144-147	1261	169 168-170	0/1
3.75	31:39	32	8:37	144 144-145	1241	169 168-170	0/1
3.81	32:10	32	8:30	144 142-145	1224	170 168-170	1/0
3.88	32:43	33	8:41	143 140-145	1242	170 168-172	0/0
3.94	33:16	33	8:43	144 142-146	1255	170 168-172	0/1
3.98	33:40	24	9:22	142 142-142	1330	168 164-172	1/0

Heart

142/165max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 76m, Range 20m, Flat prediction 33:25

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

168 (188 max) Stride Length: 114cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	85.7	177	3.8	28:51	7:39
Walk	14.2	107	0.2	4:47	22:56
Still	0.1	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:26	5:45	56.17%	More
800m	3:31	7:04	53.24%	More
1km	4:16	6:51	57.33%	More
Mile	7:19	7:19	56.84%	More
5k	25:34	8:14	55.37%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:27	7:27	55.87
5km	25:32	8:13	55.45
5M	42:49	8:34	53.78
10km	54:12	8:43	53.02
10M	1:30:53	9:05	52.23
Half	2:01:51	9:18	51.13
20M	3:12:55	9:39	51.17
Mara	4:18:39	9:52	50.90

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