Sun 2nd Aug 2020 at 7:00am by ascoey

Run > Intervals
  • Time
    35:10
  • Miles
    3.67
  • Min/mi
    9:35
  • Pacing
    79%
  • WAVA
    48.59
  • Stride(cm)
    100
  • Cals
    658
  • Cadence
    168
  • BPM
    133
  • %MHR
    78.6
  • B/mi
    1273
  • Asc(m)
    61
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

4x3 minutes - first one not nearly hard enough.

Split Summary
===
1) 0.29m - 2:53(10:06/m) 107/122bpm 37cal 5.94/6.55mph
2) 0.77m - 7:47(10:08/m) 124/131bpm 135cal 5.92/7.24mph
3) 0.34m - 2:54(8:40/m) 138/146bpm 57cal 6.92/7.31mph
4) 0.16m - 1:42(10:46/m) 132/143bpm 31cal 5.57/8.77mph
5) 0.38m - 3:04(8:08/m) 142/149bpm 62cal 7.38/7.39mph
6) 0.16m - 1:43(10:32/m) 138/146bpm 34cal 5.7/7.33mph
7) 0.37m - 3:03(8:16/m) 146/151bpm 63cal 7.26/9.06mph
8) 0.12m - 1:26(11:32/m) 141/151bpm 29cal 5.2/7.51mph
9) 0.38m - 3:10(8:13/m) 146/154bpm 65cal 7.3/8.43mph
10) 0.04m - 34(16:03/m) 146/148bpm 11cal 3.74/7.45mph
11) 0.1m - 1:04(10:48/m) 137/143bpm 21cal 5.56/5.78mph
12) 0.11m - 57(8:30/m) 139/148bpm 17cal 7.06/7.39mph
13) 0.46m - 4:54(10:35/m) 140/149bpm 96cal 5.67/7.2mph
2:53 7:47 2:54 1:42 3:04 1:43 3:03 1:26 3:10 34 1:04 57 4:54

Pace

8% 19% 17% 15% 20% 20%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 40 40 10:38 93 71-109 989 156 120-166 0/0
0.13 1:59 1:19 +40 21:08 100 79-114 2113 158 118-172 1/0
0.19 2:36 37 9:56 107 94-115 1063 165 162-170 0/2
0.25 3:12 35 9:23 119 117-120 1117 166 164-168 0/1
0.31 3:45 34 9:00 121 116-124 1088 171 164-180 0/2
0.38 4:18 32 8:36 126 124-128 1084 171 166-174 0/5
0.44 4:52 35 9:15 124 123-125 1147 167 164-170 0/1
0.50 5:35 43 11:26 127 125-129 1453 166 164-172 6/0
0.56 6:15 40 10:41 129 127-130 1379 163 158-170 2/1
0.63 6:53 38 10:03 124 121-127 1247 162 160-164 0/3
0.69 7:30 37 9:53 119 118-120 1176 166 164-170 0/1
0.75 8:06 36 9:32 121 118-122 1154 162 160-164 0/2
0.81 8:42 37 9:44 121 121-121 1178 166 162-172 0/2
0.88 9:20 37 9:56 120 120-121 1192 165 164-166 0/2
0.94 10:00 40 10:46 122 121-123 1314 164 160-166 0/1
1.00 10:41 42 11:05 127 126-129 1408 165 164-166 2/0
1.06 11:49 1:08 +27 18:05 127 120-130 2296 166 160-176 3/0
1.13 12:23 34 9:03 128 123-133 1159 177 174-186 1/1
1.19 12:55 32 8:35 138 134-141 1184 175 172-176 1/1
1.25 13:26 31 8:16 142 141-143 1175 176 174-184 1/0
1.31 14:01 35 9:13 143 142-143 1318 179 174-184 0/1
1.38 14:34 33 8:42 144 142-145 1253 176 172-180 1/0
1.44 15:16 42 11:12 129 113-143 1444 146 94-172 0/1
1.50 15:55 39 10:24 133 130-134 1382 167 162-174 1/2
1.56 16:29 34 9:05 130 128-133 1181 171 164-176 0/1
1.63 17:00 32 8:26 136 134-138 1147 178 172-182 0/1
1.69 17:31 30 8:06 141 139-143 1143 176 172-178 0/1
1.75 18:02 31 8:15 144 143-145 1187 174 170-180 1/0
1.81 18:31 29 7:46 144 144-145 1119 174 172-178 1/3
1.88 19:01 31 8:08 147 146-148 1196 171 170-174 1/0
1.94 19:38 37 9:54 145 141-148 1435 173 170-176 1/0
2.00 20:18 39 10:27 139 137-141 1452 165 162-166 0/3
2.06 20:55 37 9:53 135 134-136 1335 168 166-172 2/1
2.13 21:28 33 8:49 137 135-140 1208 172 164-182 2/0
2.19 22:00 32 8:38 145 143-146 1251 176 174-182 1/0
2.25 22:32 32 8:29 147 145-148 1247 180 176-188 1/0
2.31 23:00 28 7:27 148 147-149 1103 177 174-180 0/1
2.38 23:33 33 8:48 149 148-149 1310 174 172-176 1/0
2.44 24:02 30 7:55 150 149-151 1187 175 172-178 1/0
2.50 24:47 44 11:52 146 139-151 1732 154 118-180 1/1
2.56 25:26 39 10:31 136 135-138 1430 167 166-168 0/2
2.63 26:04 38 +3 10:05 135 131-139 1362 174 170-178 3/0
2.69 26:37 33 8:47 143 139-145 1257 178 174-186 0/0
2.75 27:09 32 8:34 148 146-149 1268 177 174-178 0/1
2.81 27:38 28 7:36 149 148-150 1132 177 172-182 1/0
2.88 28:07 30 7:53 150 149-151 1181 179 174-192 0/2
2.94 28:37 30 7:58 151 150-154 1203 178 172-188 1/0
3.00 29:24 47 12:31 146 140-151 1828 158 96-186 1/1
3.06 30:04 40 10:42 137 135-138 1465 163 162-164 0/2
3.13 30:42 38 10:03 134 133-135 1348 162 124-180 1/1
3.19 31:14 32 8:33 141 137-144 1206 180 176-192 3/0
3.25 31:54 40 10:46 146 145-148 1573 162 102-180 2/0
3.31 32:38 43 11:32 142 138-145 1637 155 118-166 3/0
3.38 33:17 39 10:28 142 141-143 1487 168 166-170 1/0
3.44 33:55 38 10:08 141 140-142 1430 168 166-170 1/0
3.50 34:35 40 10:38 140 139-140 1489 168 166-170 0/1
3.56 35:13 38 10:13 137 135-139 1399 164 160-168 0/3
3.63 35:50 37 9:46 134 134-135 1309 169 164-176 0/2
3.67 36:20 30 10:53 134 133-135 1458 167 166-168 1/0

Heart

133/154max
  • Show Beats/Mile

Elevation

Asc 61m, Range 22m, Flat prediction 34:50
Elevation Graph
Biggest Climbs (m) Min/mi
10 1.6% 10:17
See your biggest climbs

Cadence

168 (192 max) Stride Length: 100cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 93.1 170 3.6 33:46 9:43
Walk 3.7 115 0.1 1:23 17:44
Still 0.0 - - 1 -
Pause 3.1 - - 1:10 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:58 7:57 41.24% More
800m 4:17 8:37 44.48% More
1km 5:26 8:45 45.72% More
Mile 8:45 8:45 48.32% More
5k 29:43 9:34 48.39% More

Predictions

Dist Time Per Mile WAVA
1M 8:29 8:29 49.82
5km 29:19 9:26 49.05
5M 49:19 9:52 47.45
10km 1:02:33 10:04 46.71
10M 1:45:16 10:32 45.86
Half 2:21:26 10:48 44.81
20M 3:44:41 11:14 44.69
Mara 5:01:53 11:31 44.36

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