warm
-
Time
26:28
-
Miles
2.70
-
Min/mi
9:48
-
Pacing
86%
-
WAVA
50.95
-
Stride(cm)
96
-
Cals
306
-
Cadence
172
-
BPM
126
-
%MHR
73.8
-
B/mi
1238
-
Asc(m)
36
-
Surface
Grass
Notes & Comments
HIIT at Rodley Sports Ground 5 mins w/u 10 x 20secs/1min recovery 8 mins w/d
Split Summary
===
1) 1m - 9:42(9:42/m) 120/142bpm 106cal 6.19/0mph
2) 1m - 9:44(9:44/m) 131/141bpm 119cal 6.16/0mph
3) 0.7m - 7:03(10:00/m) 127/131bpm 81cal 6/0mph
-
Min/mi
0
-
Recent
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.06 |
38 |
38 |
10:02 |
98 75-107 |
984 |
171 166-174 |
0.13 |
1:15 |
37 |
9:54 |
108 105-113 |
1070 |
168 158-170 |
0.19 |
1:49 |
34 |
9:12 |
109 107-112 |
1003 |
171 168-174 |
0.25 |
2:24 |
35 |
9:23 |
113 112-115 |
1060 |
173 170-174 |
0.31 |
3:27 |
1:02 |
16:35 |
110 97-119 |
1824 |
163 118-174 |
0.38 |
4:01 |
34 |
9:09 |
113 106-118 |
1034 |
175 172-176 |
0.44 |
4:34 |
33 |
8:48 |
121 117-126 |
1065 |
173 170-176 |
0.50 |
5:09 |
35 |
9:25 |
125 118-128 |
1177 |
172 168-184 |
0.56 |
5:43 |
34 |
8:58 |
131 128-133 |
1175 |
180 166-190 |
0.63 |
6:20 |
37 |
9:48 |
127 122-130 |
1245 |
168 166-172 |
0.69 |
6:47 |
27 |
7:11 |
125 120-129 |
898 |
184 168-196 |
0.75 |
7:22 |
35 |
9:21 |
128 126-130 |
1196 |
171 168-192 |
0.81 |
7:57 |
35 |
9:22 |
125 121-132 |
1171 |
175 168-196 |
0.88 |
8:32 |
35 |
9:25 |
135 132-138 |
1272 |
178 164-202 |
0.94 |
9:07 |
35 |
9:25 |
131 129-133 |
1234 |
170 168-174 |
1.00 |
9:41 |
34 |
8:57 |
138 133-142 |
1235 |
180 160-194 |
1.06 |
10:21 |
40 |
10:39 |
133 130-137 |
1416 |
167 162-170 |
1.13 |
10:49 |
28 |
7:26 |
132 130-134 |
982 |
181 168-190 |
1.19 |
11:27 |
38 |
10:06 |
131 124-141 |
1323 |
169 162-190 |
1.25 |
11:59 |
33 |
8:44 |
128 124-132 |
1118 |
176 166-194 |
1.31 |
12:38 |
39 |
10:20 |
132 130-134 |
1364 |
174 166-190 |
1.38 |
13:13 |
35 |
9:18 |
131 129-132 |
1217 |
171 166-190 |
1.44 |
13:47 |
34 |
9:02 |
137 131-141 |
1237 |
181 166-196 |
1.50 |
14:28 |
41 |
10:51 |
134 131-138 |
1453 |
165 160-168 |
1.56 |
15:01 |
33 |
8:48 |
135 133-141 |
1188 |
180 166-192 |
1.63 |
15:39 |
39 |
10:18 |
132 126-141 |
1360 |
164 162-166 |
1.69 |
16:07 |
28 |
7:24 |
128 125-130 |
947 |
183 164-196 |
1.75 |
16:47 |
40 |
10:47 |
132 128-136 |
1423 |
170 164-190 |
1.81 |
17:23 |
36 |
9:28 |
127 124-131 |
1203 |
174 164-188 |
1.88 |
18:01 |
38 |
10:06 |
134 132-138 |
1353 |
172 162-192 |
1.94 |
18:39 |
38 |
10:08 |
130 128-132 |
1316 |
169 166-172 |
2.00 |
19:25 |
46 |
12:17 |
128 126-131 |
1573 |
164 152-170 |
2.06 |
20:02 |
37 |
9:54 |
127 125-129 |
1257 |
170 168-172 |
2.13 |
20:44 |
42 |
11:18 |
127 125-129 |
1436 |
168 158-172 |
2.19 |
21:19 |
34 |
9:07 |
128 127-129 |
1167 |
172 170-174 |
2.25 |
21:56 |
37 |
9:59 |
128 127-130 |
1279 |
172 170-174 |
2.31 |
22:35 |
39 |
10:32 |
128 126-130 |
1348 |
172 164-174 |
2.38 |
23:11 |
36 |
9:32 |
127 125-129 |
1210 |
173 172-176 |
2.44 |
23:47 |
35 |
9:27 |
129 125-131 |
1220 |
173 172-176 |
2.50 |
24:24 |
37 |
9:56 |
128 126-130 |
1271 |
173 168-184 |
2.56 |
25:01 |
37 |
9:55 |
128 126-131 |
1270 |
172 170-174 |
2.63 |
25:37 |
36 |
9:37 |
127 125-129 |
1221 |
170 168-174 |
2.69 |
26:17 |
39 |
10:31 |
126 123-128 |
1325 |
168 160-174 |
2.70 |
26:27 |
10 |
11:54 |
126 124-126 |
1499 |
169 168-170 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
98.4 |
172 |
2.7 |
26:01 |
9:39 |
Walk |
0.4 |
118 |
0 |
7 |
22:01 |
Still |
1.2 |
- |
- |
19 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:09 |
8:40 |
40.37% |
More |
800m |
4:26 |
8:55 |
46.71% |
More |
1km |
5:35 |
8:59 |
48.34% |
More |
Mile |
9:09 |
9:09 |
50.01% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:14 |
9:14 |
49.60 |
5km |
30:43 |
9:53 |
50.79 |
5M |
50:51 |
10:10 |
50.11 |
10km |
1:04:02 |
10:18 |
49.76 |
10M |
1:46:02 |
10:36 |
49.75 |
Half |
2:21:11 |
10:47 |
49.09 |
20M |
3:41:05 |
11:03 |
49.68 |
Mara |
4:54:21 |
11:14 |
49.76 |
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