Sat 11th Jul 2020 at 7:00am by Dillthedog

Run > Intervals
  • Time
    28:05
  • Miles
    3.48
  • Min/mi
    8:04
  • Pacing
    77%
  • WAVA
    60.44
  • Stride(cm)
    108
  • Cals
    375
  • Cadence
    184
  • BPM
    147
  • %MHR
    87.1
  • B/mi
    1188
  • Asc(m)
    41
  • Surface
    Road

Notes & Comments

4 x 4 mins @ 5k with 3 mins recovery. 5k pace 6:50

Split Summary
===
1) 0.6m - 4:00(6:41/m) 149/161bpm 54cal 8.98/9.54mph
2) 0.28m - 3:00(10:45/m) 137/161bpm 36cal 5.59/9.25mph
3) 0.59m - 4:00(6:49/m) 155/164bpm 58cal 8.8/9.85mph
4) 0.26m - 3:00(11:39/m) 138/163bpm 35cal 5.15/8.87mph
5) 0.6m - 4:00(6:42/m) 156/165bpm 58cal 8.95/9.48mph
6) 0.27m - 3:00(11:02/m) 141/165bpm 36cal 5.44/9.37mph
7) 0.58m - 4:00(6:51/m) 158/165bpm 59cal 8.75/9.43mph
8) 0.3m - 3:00(10:10/m) 143/164bpm 39cal 5.9/8.77mph
9) 0.01m - 5(9:52/m) 131/131bpm 6.08/5.76mph
4:00 3:00 4:00 3:00 4:00 3:00 4:00 3:00 5
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

25% 7% 2% 16% 50%

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 7:18 115 94-133 840 177 96-192 1/1
0.13 53 26 6:50 136 133-142 929 188 182-192 1/0
0.19 1:18 25 6:39 147 144-150 977 192 190-194 1/0
0.25 1:43 25 6:39 151 150-154 1004 193 190-196 0/0
0.31 2:07 24 6:21 155 153-156 984 195 194-196 1/0
0.38 2:30 24 6:21 157 154-158 996 195 194-196 1/0
0.44 2:56 25 6:42 159 158-160 1066 195 194-196 0/0
0.50 3:20 24 6:27 160 159-161 1032 194 192-196 1/0
0.56 3:44 24 6:25 160 159-160 1028 193 190-194 0/2
0.63 4:15 31 8:16 159 153-161 1313 181 170-194 2/1
0.69 4:54 39 10:23 146 141-151 1516 175 174-176 1/0
0.75 5:35 41 10:51 133 129-139 1444 175 174-176 0/1
0.81 6:15 40 10:45 130 128-132 1398 175 172-178 0/1
0.88 6:57 42 11:16 128 128-130 1442 172 162-176 1/2
0.94 7:22 25 6:39 136 131-142 905 187 178-192 1/0
1.00 7:47 25 6:33 147 143-151 962 193 192-194 1/0
1.06 8:12 25 6:40 153 150-156 1021 192 190-194 1/0
1.13 8:39 27 7:12 157 155-157 1130 192 192-192 1/1
1.19 9:04 26 6:50 158 157-159 1080 192 192-194 1/2
1.25 9:32 28 7:25 160 159-160 1186 194 192-194 1/0
1.31 9:58 26 6:57 160 159-162 1111 194 194-196 0/1
1.38 10:23 25 6:43 162 161-163 1087 194 192-196 0/1
1.44 10:49 25 6:47 162 162-163 1099 195 194-196 1/1
1.50 11:22 33 8:55 160 154-164 1427 178 166-192 1/1
1.56 12:02 40 10:45 147 141-152 1581 174 172-178 0/0
1.63 12:45 42 11:14 136 130-141 1528 173 172-174 0/1
1.69 13:34 49 13:07 128 124-130 1680 168 158-172 1/1
1.75 14:10 37 9:46 128 125-135 1250 177 170-190 1/0
1.81 14:35 25 6:40 143 138-148 954 191 188-192 0/0
1.88 15:01 25 6:43 151 149-153 1015 194 194-196 1/0
1.94 15:26 25 6:45 155 153-158 1045 193 192-196 0/0
2.00 15:51 25 6:42 158 157-160 1057 194 194-196 0/0
2.06 16:18 27 7:07 160 159-160 1139 194 194-196 1/0
2.13 16:43 25 6:40 161 160-162 1074 194 192-198 0/1
2.19 17:09 26 6:52 162 161-163 1112 195 194-196 2/1
2.25 17:32 24 6:23 163 162-164 1042 196 196-196 0/1
2.31 17:57 24 6:26 164 163-165 1054 196 194-198 1/1
2.38 18:36 39 10:26 159 151-165 1658 176 164-194 0/1
2.44 19:16 40 10:39 145 137-152 1545 175 174-176 1/2
2.50 19:57 41 10:58 136 135-138 1491 174 172-178 1/0
2.56 20:39 42 11:12 133 131-134 1489 173 172-174 0/0
2.63 21:12 33 8:50 133 130-140 1175 176 164-192 1/1
2.69 21:38 26 7:01 145 140-149 1017 193 192-194 0/1
2.75 22:04 26 6:52 153 150-156 1052 194 194-194 0/0
2.81 22:29 25 6:39 158 157-160 1052 194 192-194 1/0
2.88 22:54 26 6:48 161 160-161 1096 196 194-196 0/0
2.94 23:21 26 6:58 163 162-164 1135 194 194-194 1/1
3.00 23:47 26 6:59 162 162-163 1130 194 194-194 2/0
3.06 24:14 27 7:19 163 161-164 1193 195 192-196 1/2
3.13 24:39 25 6:33 163 162-164 1068 193 190-194 0/1
3.19 25:06 27 7:18 164 162-165 1198 189 168-196 0/1
3.25 25:47 41 10:54 156 151-161 1699 172 168-174 0/0
3.31 26:23 36 9:38 146 141-150 1407 175 174-176 1/1
3.38 27:01 38 10:01 139 136-141 1392 177 176-178 0/0
3.44 27:39 39 10:20 134 133-136 1384 175 174-178 0/0
3.48 28:04 25 10:17 132 130-133 1357 175 174-176 0/1

Heart

147/165max
  • Show Beats/Mile

Elevation

Asc 41m, Range 4m, Flat prediction 28:05
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

184 (198 max) Stride Length: 108cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 184 3.5 28:03 8:04
Walk 0.1 99 0 1 19:10

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:36 6:26 52.97% More
800m 3:15 6:32 61.72% More
1km 4:10 6:42 62.71% More
Mile 7:43 7:43 57.40% More
5k 24:28 7:53 61.65% More

Predictions

Dist Time Per Mile WAVA
1M 7:22 7:22 60.16
5km 24:52 8:00 60.68
5M 41:25 8:17 59.41
10km 52:17 8:25 58.81
10M 1:27:06 8:43 58.39
Half 1:56:21 8:53 57.42
20M 3:03:09 9:09 57.80
Mara 4:04:39 9:20 57.70
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