Mon 13th Jul 2020 at 4:00pm by RFJ

Run > Intervals
  • Time
    41:02
  • Miles
    4.25
  • Min/mi
    9:39
  • Pacing
    84%
  • WAVA
    49.54
  • Stride(cm)
    93
  • Cadence
    180
  • BPM
    150
  • %MHR
    87.6
  • B/mi
    1446
  • Asc(m)
    57
  • Surface
    Road

Notes & Comments

1 comments
Split Summary
===
1) 0.57m - 5:50(10:12/m) 130/143bpm 88/94rpm 5.89/6.71mph
2) 0.16m - 1:09(7:10/m) 144/150bpm 95/101rpm 8.37/10.19mph
3) 0.21m - 2:17(10:39/m) 144/155bpm 88/93rpm 5.64/7.77mph
4) 1m - 9:40(9:40/m) 136/155bpm 89/101rpm 6.2/10.63mph
5) 0.16m - 1:08(7:06/m) 149/156bpm 95/98rpm 8.44/10.63mph
6) 0.22m - 2:21(10:37/m) 146/158bpm 87/94rpm 5.65/7.89mph
7) 0.16m - 1:07(7:00/m) 152/162bpm 95/98rpm 8.6/10.81mph
8) 0.22m - 2:22(10:49/m) 147/162bpm 87/93rpm 5.55/8.08mph
9) 0.16m - 1:06(6:57/m) 155/164bpm 96/101rpm 8.65/10.63mph
10) 1m - 9:18(9:19/m) 150/165bpm 90/101rpm 6.44/10.81mph
11) 0.22m - 2:19(10:36/m) 152/165bpm 88/94rpm 5.67/8.33mph
12) 0.16m - 1:08(7:01/m) 157/167bpm 96/98rpm 8.56/10.44mph
13) 0.22m - 2:27(11:05/m) 151/167bpm 87/93rpm 5.41/7.7mph
14) 0.16m - 1:09(7:02/m) 159/168bpm 96/101rpm 8.52/9.94mph
15) 0.22m - 2:25(11:07/m) 155/173bpm 87/94rpm 5.4/8.08mph
16) 0.17m - 1:10(7:02/m) 163/170bpm 96/98rpm 8.53/10.94mph
17) 1m - 9:17(9:19/m) 155/173bpm 90/101rpm 6.44/10.94mph
18) 0.22m - 2:28(11:19/m) 154/168bpm 87/93rpm 5.3/7.58mph
19) 0.16m - 1:13(7:48/m) 162/168bpm 95/98rpm 7.71/9.44mph
20) 0.21m - 2:28(11:38/m) 154/168bpm 87/92rpm 5.16/6.96mph
21) 1m - 10:10(10:11/m) 156/168bpm 90/98rpm 5.89/9.44mph
22) 0.68m - 6:49(10:02/m) 157/161bpm 91/94rpm 5.98/7.64mph

intervals 8 x 250m (ish)
5:50 1:09 2:17 9:40 1:08 2:21 1:07 2:22 1:06 9:18 2:19 1:08 2:27 1:09 2:25 1:10 9:17 2:28 1:13 2:28 10:10 6:49
Evangel
That's a good intervals session, RFJ.

Pace

48% 24% 6% 18% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 37 37 10:00 87 69-113 869 176 90-184 0/0
0.13 1:16 39 10:21 126 116-131 1304 177 174-178 0/0
0.19 1:56 40 10:34 136 132-137 1437 175 174-178 1/0
0.25 2:35 39 10:30 135 134-138 1417 176 174-178 2/0
0.31 3:15 39 10:30 138 136-139 1448 174 172-178 1/0
0.38 3:49 34 9:11 135 134-136 1239 178 174-184 0/3
0.44 4:26 37 9:53 136 135-139 1343 177 174-178 1/1
0.50 5:06 39 10:31 140 139-141 1473 177 174-178 1/0
0.56 5:44 38 10:11 141 139-142 1436 176 174-178 1/0
0.63 6:12 29 7:36 144 142-146 1094 190 178-200 0/0
0.69 6:40 27 7:20 143 141-147 1048 188 186-190 0/2
0.75 7:17 37 9:51 149 142-155 1469 180 170-188 0/1
0.81 7:56 39 10:32 147 141-155 1548 172 170-176 2/0
0.88 8:37 40 10:47 139 138-141 1498 176 174-178 0/1
0.94 9:13 37 9:49 140 138-143 1374 178 174-184 1/0
1.00 9:40 27 7:06 145 143-149 1030 191 174-196 0/0
1.06 10:07 27 7:19 150 145-154 1097 190 190-194 0/2
1.13 10:45 37 9:59 156 154-158 1557 183 170-190 0/1
1.19 11:25 40 10:34 149 144-156 1575 171 170-172 2/0
1.25 12:04 39 10:27 141 139-144 1474 176 172-178 0/1
1.31 12:41 37 9:56 140 139-142 1390 175 174-178 2/0
1.38 13:08 27 7:12 143 142-144 1030 191 174-196 0/0
1.44 13:36 28 7:23 156 145-162 1153 191 190-196 0/2
1.50 14:12 36 9:41 161 160-162 1558 179 166-190 0/1
1.56 14:53 41 10:55 152 146-159 1658 172 168-178 2/0
1.63 15:33 40 10:35 141 137-146 1492 176 174-178 0/1
1.69 16:11 38 10:09 143 139-144 1452 176 174-178 2/0
1.75 16:38 28 7:20 144 142-147 1057 192 178-200 0/0
1.81 17:05 27 7:06 159 148-162 1128 192 190-196 0/2
1.88 17:40 36 9:31 164 162-165 1561 181 170-194 0/1
1.94 18:19 39 10:21 157 151-162 1624 173 170-178 2/0
2.00 18:58 39 10:25 147 145-150 1531 176 174-178 0/1
2.06 19:36 38 10:10 145 144-146 1474 176 174-178 1/0
2.13 20:05 28 7:31 147 145-153 1104 192 178-196 0/0
2.19 20:30 26 6:51 160 153-164 1095 190 190-194 0/2
2.25 21:07 37 9:45 166 164-167 1617 180 166-190 0/1
2.31 21:50 44 11:37 155 147-163 1801 170 168-178 2/0
2.38 22:31 41 10:50 145 144-147 1571 175 174-178 0/1
2.44 23:10 39 10:23 145 143-149 1506 178 176-178 1/0
2.50 23:39 29 7:42 151 149-158 1163 190 176-202 1/0
2.56 24:05 27 7:05 162 159-165 1147 192 190-196 0/2
2.63 24:43 37 9:55 168 164-173 1665 182 164-190 0/1
2.69 25:24 41 11:00 158 152-166 1737 171 168-178 2/0
2.75 26:05 41 10:58 152 151-152 1667 176 170-178 0/1
2.81 26:44 39 10:18 150 149-151 1545 175 174-178 1/0
2.88 27:11 27 7:17 152 149-158 1107 189 178-196 1/0
2.94 27:38 27 7:20 165 158-168 1209 194 190-196 0/2
3.00 28:16 38 10:09 167 159-170 1694 182 170-190 0/2
3.06 28:59 42 11:18 158 155-160 1786 171 170-178 2/0
3.13 29:41 43 11:21 150 147-154 1702 176 174-178 0/1
3.19 30:20 39 10:22 148 147-149 1534 177 174-180 1/0
3.25 30:51 31 8:13 153 149-159 1258 188 168-196 1/0
3.31 31:20 29 7:37 164 160-167 1250 191 190-196 0/2
3.38 32:01 41 10:55 167 160-168 1823 180 158-190 0/1
3.44 32:42 41 11:02 157 155-160 1733 173 168-182 2/0
3.50 33:26 44 11:40 152 151-155 1772 177 174-184 0/1
3.56 34:06 41 10:50 149 148-151 1615 175 174-178 1/0
3.63 34:42 35 9:26 149 148-153 1405 182 178-184 0/0
3.69 35:18 37 9:44 155 153-157 1509 183 180-184 0/2
3.75 35:58 40 10:36 158 157-158 1674 181 180-184 0/1
3.81 36:34 36 9:34 158 157-158 1512 181 174-184 3/0
3.88 37:13 39 10:25 158 156-160 1647 182 180-188 0/1
3.94 37:50 37 9:51 159 158-160 1566 180 180-184 0/2
4.00 38:27 37 9:50 158 157-159 1554 180 180-184 0/1
4.06 39:07 40 10:45 157 156-158 1687 182 180-184 0/0
4.13 39:44 37 9:46 157 156-158 1534 178 162-184 0/0
4.19 40:21 37 9:52 159 158-159 1570 180 180-184 1/0
4.25 41:01 40 10:48 159 157-161 1718 181 174-188 0/1

Heart

150/173max
  • Show Beats/Mile

Elevation

Asc 57m, Range 5m, Flat prediction 41:02
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

180 (202 max) Stride Length: 93cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 179 4.2 40:58 9:39
Walk 0.1 114 0 2 8:23
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:01 8:09 41.04% More
800m 4:13 8:29 46.33% More
1km 5:27 8:46 46.73% More
Mile 8:58 8:58 48.27% More
5k 29:07 9:22 50.59% More

Predictions

Dist Time Per Mile WAVA
1M 8:51 8:51 48.89
5km 29:26 9:28 50.03
5M 48:45 9:45 49.21
10km 1:01:23 9:53 48.81
10M 1:41:38 10:10 48.74
Half 2:15:19 10:20 48.07
20M 3:31:54 10:36 48.64
Mara 4:42:08 10:46 48.71
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