Thu 30th Jul 2020 at 5:00pm by RFJ

Run > Intervals
  • Time
    34:43
  • Miles
    3.50
  • Min/mi
    9:55
  • Pacing
    87%
  • WAVA
    48.35
  • Stride(cm)
    93
  • Cadence
    174
  • BPM
    150
  • %MHR
    87.5
  • B/mi
    1484
  • Asc(m)
    33
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 10:23(10:24/m) 136/146bpm 86/89rpm 5.77/6.71mph
2) 1m - 9:57(9:58/m) 147/153bpm 87/92rpm 6.02/6.71mph
3) 2.04m - 20:43(10:09/m) 142/153bpm 86/92rpm 5.91/6.9mph
4) 0.1m - 42(7:19/m) 158/166bpm 94/96rpm 8.19/8.95mph
5) 0.12m - 1:22(11:06/m) 157/169bpm 85/93rpm 5.4/8.14mph
6) 0.1m - 42(6:57/m) 157/163bpm 94/98rpm 8.63/10.56mph
7) 0.12m - 1:21(11:33/m) 160/177bpm 86/93rpm 5.21/8.45mph
8) 0.11m - 43(6:45/m) 160/168bpm 94/96rpm 8.92/10.19mph
9) 0.11m - 1:21(11:45/m) 159/168bpm 84/93rpm 5.12/8.89mph
10) 0.1m - 43(7:02/m) 160/168bpm 94/97rpm 8.52/9.88mph
11) 0.12m - 1:26(11:39/m) 159/171bpm 84/92rpm 5.16/8.14mph
12) 1m - 9:20(9:20/m) 159/177bpm 88/98rpm 6.43/10.56mph
13) 0.1m - 43(7:02/m) 162/170bpm 94/96rpm 8.55/9.76mph
14) 0.11m - 1:19(11:27/m) 168/175bpm 85/93rpm 5.24/7.77mph
15) 0.37m - 3:33(9:36/m) 164/168bpm 89/94rpm 6.25/6.96mph

5 x 150m
10:23 9:57 20:43 42 1:22 42 1:21 43 1:21 43 1:26 9:20 43 1:19 3:33

Pace

54% 30% 7% 4% 5%

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 11:09 99 79-118 1104 169 130-172 0/0
0.13 1:22 40 10:42 125 118-131 1337 172 170-172 0/0
0.19 2:03 41 10:54 135 131-138 1471 172 170-172 1/0
0.25 2:43 40 10:47 138 137-141 1488 171 170-172 2/0
0.31 3:24 40 10:46 138 135-141 1486 170 164-172 1/0
0.38 4:03 40 10:33 136 134-139 1434 171 170-172 0/1
0.44 4:44 41 10:55 140 139-141 1529 171 170-172 1/0
0.50 5:22 38 10:13 141 140-142 1441 172 170-172 1/0
0.56 6:00 37 9:58 141 140-142 1405 172 172-172 0/0
0.63 6:38 38 10:08 142 141-142 1439 172 170-172 0/0
0.69 7:16 39 10:17 139 139-140 1428 171 170-174 0/0
0.75 7:53 37 9:47 140 139-144 1369 176 174-178 1/0
0.81 8:31 38 10:00 144 143-144 1441 174 174-176 0/1
0.88 9:07 37 9:50 144 142-144 1415 174 174-178 0/1
0.94 9:46 39 10:23 141 141-142 1465 173 172-176 0/0
1.00 10:23 37 9:48 143 141-146 1401 174 172-178 0/1
1.06 10:59 36 9:29 147 146-148 1395 174 174-178 0/0
1.13 11:36 37 9:52 145 145-146 1430 175 174-178 1/0
1.19 12:12 37 9:49 145 144-147 1423 175 170-178 0/1
1.25 12:53 40 10:47 149 147-150 1606 174 174-178 0/1
1.31 13:29 36 9:32 149 148-150 1419 175 174-178 0/0
1.38 14:06 38 10:06 147 145-149 1484 172 164-174 1/0
1.44 14:45 38 10:09 145 145-146 1472 174 170-178 0/1
1.50 15:21 37 9:44 146 145-147 1421 174 174-178 1/0
1.56 15:59 38 10:10 147 146-148 1495 174 170-178 0/0
1.63 16:44 45 11:56 144 142-148 1718 171 160-172 1/0
1.69 17:22 38 10:06 146 144-146 1474 173 172-178 1/0
1.75 17:57 35 9:24 146 145-147 1373 175 174-184 1/1
1.81 18:37 40 10:32 147 145-149 1549 172 170-176 0/0
1.88 19:13 36 9:36 146 145-147 1403 174 174-178 0/0
1.94 19:49 37 9:48 151 148-153 1480 173 170-174 0/0
2.00 20:25 36 9:29 151 148-152 1432 173 172-178 0/1
2.06 20:56 31 8:11 150 148-153 1228 181 174-192 0/2
2.13 21:22 27 7:09 159 153-166 1136 188 186-190 0/1
2.19 22:02 40 10:39 164 158-169 1746 169 160-186 1/0
2.25 22:42 40 10:41 152 149-157 1624 171 168-178 2/0
2.31 23:13 30 8:06 153 149-159 1239 185 172-194 0/2
2.38 23:48 35 9:18 162 159-168 1506 183 170-188 0/1
2.44 24:28 41 10:52 164 155-177 1783 170 166-172 2/0
2.50 25:05 37 9:53 153 152-155 1512 176 170-188 2/1
2.56 25:30 25 6:36 161 154-167 1062 190 188-190 0/2
2.63 26:13 43 11:33 163 155-168 1882 169 156-188 1/1
2.69 26:54 40 10:41 157 155-159 1676 170 168-172 2/0
2.75 27:24 30 8:04 157 155-162 1267 187 170-192 0/2
2.81 27:59 35 9:26 166 162-170 1567 177 162-190 0/1
2.88 28:42 42 11:19 157 151-171 1776 167 164-170 1/0
2.94 29:20 39 10:19 157 156-159 1620 176 170-192 1/1
3.00 29:45 25 6:38 162 156-169 1075 189 188-190 0/2
3.06 30:28 43 11:28 172 169-175 1972 171 160-188 1/0
3.13 31:08 39 10:32 165 162-171 1738 171 170-172 2/0
3.19 31:44 36 9:35 162 160-163 1552 174 170-178 1/1
3.25 32:27 43 11:27 162 161-163 1855 176 174-178 1/1
3.31 33:01 35 9:17 164 161-165 1522 178 176-178 0/1
3.38 33:36 35 9:16 166 165-166 1537 180 178-184 0/1
3.44 34:10 34 9:02 165 164-166 1490 181 180-184 0/0
3.50 34:45 35 9:19 165 164-168 1537 182 180-188 0/0
3.50 34:46 1 9:00 167 167-167 1502 180 180-180 0/0

Heart

150/177max
  • Show Beats/Mile

Elevation

Asc 33m, Range 6m, Flat prediction 34:43
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

174 (194 max) Stride Length: 93cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 174 3.5 34:44 9:55
Walk 0.0 130 0 1 24:25
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:06 8:26 39.87% More
800m 4:26 8:56 44.41% More
1km 5:36 9:01 45.80% More
Mile 9:17 9:17 46.94% More
5k 30:30 9:49 48.68% More

Predictions

Dist Time Per Mile WAVA
1M 9:12 9:12 47.40
5km 30:36 9:51 48.51
5M 50:40 10:08 47.74
10km 1:03:48 10:16 47.37
10M 1:45:38 10:34 47.31
Half 2:20:39 10:44 46.66
20M 3:40:15 11:01 47.21
Mara 4:53:14 11:12 47.28
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