Tue 21st Jul 2020 at 10:00am by RFJ

Run > Intervals
  • Time
    42:16
  • Miles
    4.50
  • Min/mi
    9:24
  • Pacing
    85%
  • WAVA
    50.98
  • Stride(cm)
    96
  • Cadence
    178
  • BPM
    143
  • %MHR
    83.6
  • B/mi
    1343
  • Asc(m)
    46
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 10:14(10:15/m) 133/142bpm 88/89rpm 5.86/6.9mph
2) 0.19m - 1:24(7:26/m) 149/154bpm 92/98rpm 8.07/8.95mph
3) 0.21m - 2:06(10:11/m) 139/154bpm 87/92rpm 5.9/8.14mph
4) 0.2m - 1:26(7:18/m) 150/155bpm 93/94rpm 8.21/9.32mph
5) 1m - 9:06(9:07/m) 142/155bpm 89/98rpm 6.58/9.32mph
6) 0.2m - 2:05(10:29/m) 141/155bpm 87/93rpm 5.73/8.33mph
7) 0.2m - 1:23(6:59/m) 150/158bpm 93/94rpm 8.6/9.63mph
8) 0.2m - 2:05(10:41/m) 143/156bpm 86/91rpm 5.61/8.57mph
9) 0.2m - 1:22(6:59/m) 150/158bpm 93/97rpm 8.6/10.07mph
10) 0.19m - 2:06(10:50/m) 144/159bpm 86/93rpm 5.54/8.45mph
11) 1m - 8:39(8:40/m) 146/159bpm 90/97rpm 6.93/10.07mph
12) 0.19m - 1:23(7:10/m) 151/160bpm 93/94rpm 8.37/9.38mph
13) 0.19m - 2:08(11:05/m) 145/160bpm 87/93rpm 5.42/8.33mph
14) 0.2m - 1:21(6:50/m) 154/162bpm 94/96rpm 8.78/10.19mph
15) 0.2m - 2:12(11:08/m) 148/162bpm 87/93rpm 5.39/8.64mph
16) 1m - 9:41(9:43/m) 148/162bpm 89/96rpm 6.18/10.19mph
17) 0.89m - 8:24(9:24/m) 149/153bpm 91/94rpm 6.38/7.77mph

6 x 300m intervals off 300m recoveries
10:14 1:24 2:06 1:26 9:06 2:05 1:23 2:05 1:22 2:06 8:39 1:23 2:08 1:21 2:12 9:41 8:24

Pace

36% 30% 14% 10% 10%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 42 42 11:10 94 58-122 1050 172 90-178 1/0
0.13 1:23 41 10:56 128 122-132 1399 175 174-178 2/0
0.19 2:03 40 10:46 134 132-135 1443 176 174-178 1/0
0.25 2:41 37 9:56 134 134-136 1332 175 174-178 2/0
0.31 3:19 38 10:15 136 136-137 1393 176 174-178 1/0
0.38 3:57 38 10:04 137 135-137 1380 175 174-178 0/1
0.44 4:33 36 9:40 135 134-136 1305 176 174-178 0/0
0.50 5:11 38 10:13 137 136-137 1399 175 174-178 0/1
0.56 5:50 39 10:16 135 134-137 1387 175 174-178 1/0
0.63 6:27 37 9:51 140 137-142 1379 176 174-178 1/0
0.69 7:03 36 9:33 139 137-142 1327 175 174-178 0/1
0.75 7:41 39 10:21 134 132-137 1386 174 174-178 0/2
0.81 8:19 38 10:05 135 132-137 1362 175 174-178 0/1
0.88 9:01 42 11:11 136 134-137 1521 176 174-178 1/1
0.94 9:35 34 9:09 137 133-140 1254 175 172-178 2/0
1.00 10:14 38 10:15 140 139-140 1436 174 174-174 0/2
1.06 10:51 37 9:56 137 136-139 1361 173 170-178 0/1
1.13 11:28 37 9:50 136 136-137 1336 175 174-178 0/0
1.19 12:06 38 10:12 137 136-139 1398 177 174-178 0/0
1.25 12:43 37 9:55 140 139-141 1387 175 174-182 2/0
1.31 13:11 28 7:29 143 139-148 1071 187 186-194 2/0
1.38 13:42 30 8:05 151 148-153 1220 184 180-186 0/2
1.44 14:08 26 6:53 153 153-154 1054 184 180-184 0/2
1.50 14:50 43 11:20 148 139-154 1678 171 170-184 0/0
1.56 15:27 36 9:43 135 131-139 1312 174 172-178 0/0
1.63 16:01 34 9:09 132 129-136 1207 175 174-178 0/0
1.69 16:32 31 8:17 139 136-143 1152 181 174-188 2/0
1.75 17:02 30 8:04 152 144-155 1227 186 186-188 1/1
1.81 17:28 26 6:54 154 153-155 1063 186 186-186 0/3
1.88 18:04 36 9:37 153 149-155 1471 178 166-188 0/0
1.94 18:45 41 10:59 142 136-149 1560 171 170-172 0/0
2.00 19:20 35 9:21 134 133-136 1253 175 172-178 0/0
2.06 19:56 36 9:33 137 136-139 1308 179 174-188 2/0
2.13 20:21 25 6:42 145 138-152 972 188 186-188 2/0
2.19 20:48 27 7:10 155 152-158 1110 186 186-186 0/3
2.25 21:15 27 7:14 157 155-158 1134 183 170-186 0/1
2.31 21:59 43 11:32 151 144-156 1742 171 166-172 0/0
2.38 22:38 40 10:39 137 134-144 1460 172 172-172 0/0
2.44 23:17 38 10:11 137 135-139 1396 176 172-186 2/0
2.50 23:42 25 6:40 141 139-144 940 189 186-194 2/0
2.56 24:11 29 7:47 154 145-158 1198 186 180-188 0/2
2.63 24:35 24 6:21 156 155-157 990 186 186-188 0/1
2.69 25:17 42 11:13 156 151-159 1750 171 166-186 0/0
2.75 25:58 41 11:01 142 137-150 1563 172 170-178 0/0
2.81 26:35 37 9:47 136 135-137 1330 176 174-178 1/0
2.88 27:05 30 8:06 138 135-143 1117 184 174-188 2/0
2.94 27:34 29 7:46 153 144-156 1189 187 186-188 0/1
3.00 27:59 25 6:45 157 156-159 1059 187 186-188 0/2
3.06 28:39 40 10:36 157 151-160 1664 176 170-188 0/0
3.13 29:20 41 10:54 146 140-151 1592 172 170-178 0/0
3.19 29:59 39 10:19 137 136-140 1412 174 174-178 0/0
3.25 30:32 33 8:49 138 136-145 1216 181 174-192 2/0
3.31 30:59 27 7:12 153 146-157 1102 189 188-190 1/0
3.38 31:23 24 6:24 160 158-160 1025 188 186-188 0/3
3.44 31:59 36 9:36 161 159-162 1545 179 170-188 0/0
3.50 32:40 41 10:57 153 146-159 1677 172 170-172 0/0
3.56 33:18 38 10:13 142 139-146 1451 175 172-178 0/0
3.63 34:03 45 12:03 140 139-141 1688 176 174-178 2/0
3.69 34:45 41 11:01 142 140-144 1565 178 174-184 1/0
3.75 35:23 39 10:19 146 144-149 1507 179 174-184 2/0
3.81 35:58 35 9:16 148 148-149 1371 182 180-184 1/0
3.88 36:34 36 9:31 151 149-152 1437 181 180-184 0/0
3.94 37:09 35 9:26 152 151-153 1435 180 180-184 0/1
4.00 37:41 32 8:34 149 148-151 1276 181 180-184 0/1
4.06 38:17 36 9:33 149 148-151 1422 182 180-188 1/0
4.13 38:52 35 9:19 151 150-152 1407 181 180-184 0/0
4.19 39:29 36 9:43 152 151-153 1477 180 180-182 0/0
4.25 40:03 34 9:09 150 149-151 1372 179 178-180 0/1
4.31 40:34 31 8:23 149 148-150 1250 181 180-184 0/1
4.38 41:06 32 8:26 151 150-152 1273 182 180-184 0/1
4.44 41:38 32 8:38 150 149-151 1295 186 182-188 0/1
4.50 42:14 36 9:35 151 151-152 1448 184 180-186 0/1

Heart

143/162max
  • Show Beats/Mile

Elevation

Asc 46m, Range 7m, Flat prediction 42:16
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

178 (194 max) Stride Length: 96cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 178 4.5 42:13 9:23
Walk 0.1 112 0 2 10:32

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:54 7:38 43.78% More
800m 4:11 8:26 46.66% More
1km 5:12 8:22 49.02% More
Mile 8:31 8:31 50.83% More
5k 28:13 9:05 52.18% More

Predictions

Dist Time Per Mile WAVA
1M 8:35 8:35 50.41
5km 28:32 9:11 51.61
5M 47:16 9:27 50.75
10km 59:30 9:35 50.36
10M 1:38:32 9:51 50.27
Half 2:11:11 10:01 49.58
20M 3:25:26 10:16 50.17
Mara 4:33:31 10:26 50.25
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