Thu 17th Sep 2020 at 6:00pm by westmoors
Run > Intervals
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Time
41:21
-
Miles 4.33
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Min/mi 9:33
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Pacing
86%
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WAVA
56.09
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Stride(cm)
96
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Cals
435
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Cadence
175
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BPM
144
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%MHR
85.8
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B/mi 1376
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Asc(m)
68
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Surface
Mixed
Notes & Comments
2 x (3 x 400, 1 x 800) with 400 recoveries
Split Summary
===
1) 0.25m - 2:09(8:29/m) 134/148bpm 20cal 7.08/7.89mph
2) 0.26m - 2:49(10:40/m) 139/148bpm 28cal 5.63/6.87mph
3) 0.24m - 2:09(8:49/m) 144/150bpm 23cal 6.8/6.93mph
4) 0.27m - 2:54(10:44/m) 141/150bpm 30cal 5.59/6.91mph
5) 0.24m - 2:10(8:59/m) 145/149bpm 23cal 6.68/6.95mph
6) 0.28m - 2:50(10:15/m) 142/149bpm 29cal 5.86/6.72mph
7) 0.49m - 4:14(8:39/m) 149/152bpm 47cal 6.94/7.58mph
8) 0.28m - 3:08(11:14/m) 144/151bpm 33cal 5.34/7.22mph
9) 0.23m - 2:03(8:46/m) 146/149bpm 22cal 6.85/7.39mph
10) 0.27m - 2:50(10:36/m) 144/148bpm 30cal 5.66/7.26mph
11) 0.24m - 2:04(8:36/m) 147/150bpm 22cal 6.98/7.33mph
12) 0.27m - 2:53(10:41/m) 144/148bpm 30cal 5.62/7.16mph
13) 0.24m - 2:05(8:44/m) 145/149bpm 22cal 6.87/7.41mph
14) 0.27m - 2:47(10:25/m) 144/148bpm 29cal 5.76/6.8mph
15) 0.5m - 4:16(8:34/m) 148/151bpm 47cal 7/7.35mph
Split Summary
===
1) 0.25m - 2:09(8:29/m) 134/148bpm 20cal 7.08/7.89mph
2) 0.26m - 2:49(10:40/m) 139/148bpm 28cal 5.63/6.87mph
3) 0.24m - 2:09(8:49/m) 144/150bpm 23cal 6.8/6.93mph
4) 0.27m - 2:54(10:44/m) 141/150bpm 30cal 5.59/6.91mph
5) 0.24m - 2:10(8:59/m) 145/149bpm 23cal 6.68/6.95mph
6) 0.28m - 2:50(10:15/m) 142/149bpm 29cal 5.86/6.72mph
7) 0.49m - 4:14(8:39/m) 149/152bpm 47cal 6.94/7.58mph
8) 0.28m - 3:08(11:14/m) 144/151bpm 33cal 5.34/7.22mph
9) 0.23m - 2:03(8:46/m) 146/149bpm 22cal 6.85/7.39mph
10) 0.27m - 2:50(10:36/m) 144/148bpm 30cal 5.66/7.26mph
11) 0.24m - 2:04(8:36/m) 147/150bpm 22cal 6.98/7.33mph
12) 0.27m - 2:53(10:41/m) 144/148bpm 30cal 5.62/7.16mph
13) 0.24m - 2:05(8:44/m) 145/149bpm 22cal 6.87/7.41mph
14) 0.27m - 2:47(10:25/m) 144/148bpm 29cal 5.76/6.8mph
15) 0.5m - 4:16(8:34/m) 148/151bpm 47cal 7/7.35mph
2:09 2:49 2:09 2:54 2:10 2:50 4:14 3:08 2:03 2:50 2:04 2:53 2:05 2:47 4:16
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 31 | 31 | 8:20 | 113 98-128 | 942 | 188 182-194 | 1/1 |
0.13 | 1:01 | 30 | 8:03 | 136 130-140 | 1095 | 185 184-188 | 1/0 |
0.19 | 1:33 | 32 | 8:27 | 144 141-145 | 1216 | 185 184-186 | 1/0 |
0.25 | 2:05 | 32 | 8:33 | 146 145-147 | 1249 | 182 182-182 | 1/0 |
0.31 | 2:54 | 49 | 12:57 | 145 140-148 | 1877 | 170 162-178 | 0/2 |
0.38 | 3:31 | 38 | 10:04 | 139 137-140 | 1399 | 170 170-170 | 0/1 |
0.44 | 4:06 | 35 | 9:18 | 137 136-138 | 1273 | 170 168-170 | 0/1 |
0.50 | 4:45 | 39 | 10:22 | 135 135-136 | 1400 | 169 166-170 | 1/1 |
0.56 | 5:22 | 37 | 9:47 | 135 134-139 | 1322 | 173 166-182 | 1/1 |
0.63 | 5:55 | 33 | 8:44 | 144 141-146 | 1257 | 182 182-184 | 1/1 |
0.69 | 6:26 | 32 | 8:25 | 148 146-149 | 1246 | 182 180-182 | 2/0 |
0.75 | 6:59 | 33 | 8:42 | 149 149-149 | 1295 | 183 182-184 | 1/0 |
0.81 | 7:47 | 48 | 12:48 | 147 143-150 | 1881 | 171 166-182 | 0/1 |
0.88 | 8:25 | 38 | 10:08 | 140 139-142 | 1419 | 169 168-170 | 0/2 |
0.94 | 9:00 | 35 | 9:18 | 139 138-139 | 1293 | 170 168-172 | 1/1 |
1.00 | 9:39 | 39 | 10:31 | 137 137-138 | 1440 | 168 166-170 | 1/1 |
1.06 | 10:18 | 39 | 10:27 | 137 136-140 | 1432 | 172 164-182 | 1/1 |
1.13 | 10:51 | 33 | 8:45 | 143 140-146 | 1252 | 182 180-184 | 1/1 |
1.19 | 11:23 | 32 | 8:31 | 147 146-148 | 1253 | 183 180-184 | 2/0 |
1.25 | 11:57 | 34 | 9:07 | 149 148-149 | 1357 | 180 180-180 | 1/0 |
1.31 | 12:46 | 49 | 12:57 | 147 144-149 | 1904 | 170 166-182 | 0/1 |
1.38 | 13:20 | 34 | 9:08 | 143 142-144 | 1307 | 169 168-170 | 0/1 |
1.44 | 13:54 | 34 | 9:00 | 141 140-141 | 1269 | 170 170-172 | 1/1 |
1.50 | 14:30 | 36 | 9:42 | 140 139-141 | 1357 | 170 170-172 | 0/1 |
1.56 | 15:07 | 37 | 9:48 | 140 139-141 | 1371 | 171 168-180 | 0/1 |
1.63 | 15:39 | 32 | 8:25 | 144 142-145 | 1212 | 182 182-182 | 1/1 |
1.69 | 16:08 | 30 | 7:57 | 147 146-149 | 1169 | 183 182-184 | 2/0 |
1.75 | 16:41 | 33 | 8:45 | 151 150-151 | 1321 | 183 182-184 | 1/0 |
1.81 | 17:20 | 39 | 10:20 | 151 151-152 | 1561 | 181 176-184 | 1/0 |
1.88 | 17:55 | 35 | 9:19 | 151 151-151 | 1406 | 185 184-186 | 0/2 |
1.94 | 18:24 | 29 | 7:41 | 151 151-151 | 1160 | 187 186-188 | 0/1 |
2.00 | 18:54 | 30 | 8:01 | 151 151-152 | 1211 | 184 178-188 | 0/2 |
2.06 | 19:41 | 47 | 12:36 | 150 148-151 | 1891 | 153 120-184 | 1/1 |
2.13 | 20:20 | 39 | 10:32 | 142 140-148 | 1495 | 173 172-174 | 2/1 |
2.19 | 20:57 | 37 | 9:46 | 143 142-143 | 1397 | 172 172-174 | 1/0 |
2.25 | 21:35 | 38 | 10:07 | 142 142-143 | 1437 | 172 172-174 | 1/0 |
2.31 | 22:15 | 40 | 10:38 | 144 142-145 | 1531 | 170 164-172 | 2/0 |
2.38 | 22:58 | 43 | 11:34 | 144 142-145 | 1666 | 170 110-186 | 0/1 |
2.44 | 23:29 | 31 | 8:14 | 146 146-147 | 1202 | 183 182-184 | 0/2 |
2.50 | 23:59 | 29 | 7:51 | 147 147-147 | 1154 | 184 182-184 | 0/2 |
2.56 | 24:33 | 35 | 9:16 | 148 147-149 | 1372 | 178 170-182 | 1/1 |
2.63 | 25:13 | 40 | 10:37 | 147 145-148 | 1561 | 171 170-172 | 1/1 |
2.69 | 25:51 | 38 | 10:04 | 144 143-145 | 1449 | 171 170-172 | 1/0 |
2.75 | 26:27 | 36 | 9:35 | 143 143-144 | 1370 | 171 170-172 | 1/0 |
2.81 | 27:09 | 43 | 11:21 | 143 142-143 | 1623 | 169 168-170 | 3/0 |
2.88 | 27:48 | 38 | 10:14 | 144 142-146 | 1475 | 175 164-184 | 0/1 |
2.94 | 28:19 | 31 | 8:20 | 147 146-147 | 1225 | 183 182-184 | 0/2 |
3.00 | 28:48 | 29 | 7:44 | 149 148-149 | 1152 | 182 182-184 | 0/1 |
3.06 | 29:20 | 32 | 8:29 | 149 148-150 | 1264 | 180 176-180 | 1/1 |
3.13 | 30:01 | 41 | 10:57 | 147 145-148 | 1609 | 170 166-172 | 1/2 |
3.19 | 30:41 | 40 | 10:36 | 144 143-145 | 1527 | 169 168-170 | 1/0 |
3.25 | 31:18 | 38 | 10:00 | 142 141-143 | 1420 | 169 168-170 | 1/1 |
3.31 | 31:59 | 41 | 10:57 | 141 140-142 | 1545 | 168 168-170 | 3/0 |
3.38 | 32:40 | 40 | 10:47 | 142 140-144 | 1532 | 174 162-182 | 0/1 |
3.44 | 33:12 | 32 | 8:37 | 144 144-145 | 1241 | 182 180-184 | 0/2 |
3.50 | 33:40 | 28 | 7:22 | 147 146-147 | 1083 | 183 180-184 | 0/1 |
3.56 | 34:13 | 34 | 8:57 | 148 147-148 | 1324 | 181 180-182 | 1/0 |
3.63 | 34:54 | 40 | 10:46 | 147 145-148 | 1583 | 173 168-180 | 1/2 |
3.69 | 35:31 | 38 | 10:01 | 143 142-145 | 1432 | 170 170-172 | 1/0 |
3.75 | 36:08 | 37 | 9:49 | 142 142-143 | 1394 | 171 170-172 | 2/1 |
3.81 | 36:47 | 39 | 10:18 | 143 142-144 | 1472 | 169 168-170 | 2/0 |
3.88 | 37:28 | 41 | 11:04 | 145 144-146 | 1604 | 168 156-180 | 0/0 |
3.94 | 38:00 | 32 | 8:30 | 146 146-147 | 1242 | 183 182-184 | 0/2 |
4.00 | 38:29 | 29 | 7:47 | 148 147-149 | 1152 | 184 184-184 | 0/1 |
4.06 | 39:00 | 31 | 8:18 | 149 148-149 | 1236 | 183 182-184 | 1/1 |
4.13 | 39:34 | 33 | 8:53 | 149 148-149 | 1323 | 180 176-182 | 1/1 |
4.19 | 40:06 | 32 | 8:35 | 149 148-149 | 1278 | 183 180-184 | 0/1 |
4.25 | 40:36 | 31 | 8:09 | 150 149-150 | 1223 | 184 182-184 | 2/0 |
4.31 | 41:09 | 33 | 8:47 | 151 150-151 | 1327 | 181 178-182 | 2/0 |
4.33 | 41:20 | 11 | 8:37 | 151 151-151 | 1302 | 181 180-182 | 0/0 |
Heart
144/152max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 68m,
Range 5m, Flat prediction 41:21
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
175 (194 max)
Stride Length: 96cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.3 | 176 | 4.3 | 41:02 | 9:29 |
Walk | 0.7 | 124 | 0 | 18 | 38:10 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:25 | 8:25 | 56.06 |
5km | 28:50 | 9:17 | 57.18 |
5M | 48:21 | 9:40 | 55.65 |
10km | 1:01:14 | 9:51 | 55.01 |
10M | 1:42:41 | 10:16 | 54.04 |
Half | 2:17:42 | 10:31 | 52.63 |
20M | 3:38:05 | 10:54 | 52.29 |
Mara | 4:52:27 | 11:10 | 51.63 |
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