Mon 11th Jan 2021 at 8:00am by jamesmcf

Run > Intervals
  • Time
    32:24
  • Miles
    3.89
  • Min/mi
    8:20
  • Pacing
    80%
  • WAVA
    55.47
  • Stride(cm)
    111
  • Cals
    419
  • Cadence
    174
  • BPM
    140
  • %MHR
    81.7
  • B/mi
    1164
  • Asc(m)
    71
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 8:26(8:26/m) 130/141bpm 103cal
2) 0.15m - 1:00(6:39/m) 143/151bpm 13cal
3) 0.1m - 1:00(9:49/m) 149/154bpm 14cal
4) 0.31m - 2:00(6:26/m) 150/155bpm 28cal
5) 0.18m - 2:00(10:52/m) 138/155bpm 25cal
6) 0.44m - 3:00(6:54/m) 151/156bpm 42cal
7) 0.3m - 3:00(10:07/m) 137/156bpm 36cal
8) 0.28m - 2:00(7:07/m) 152/157bpm 28cal
9) 0.18m - 2:00(11:01/m) 138/157bpm 24cal
10) 0.15m - 1:00(6:40/m) 148/154bpm 13cal
11) 0.8m - 6:58(8:44/m) 143/156bpm 93cal
8:26 1:00 1:00 2:00 2:00 3:00 3:00 2:00 2:00 1:00 6:58

Pace

6% 8% 36% 21% 29%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 29 29 7:46 97 74-119 753 170 164-174 0/5
0.13 58 29 7:38 119 117-120 907 172 170-174 0/5
0.19 1:29 32 8:27 124 120-127 1047 174 174-176 4/0
0.25 2:01 32 8:34 132 129-134 1131 174 170-176 3/0
0.31 2:32 31 8:12 133 130-135 1090 174 174-176 1/1
0.38 3:06 34 8:59 135 132-136 1213 176 174-178 1/0
0.44 3:37 31 8:22 135 134-136 1130 175 174-176 0/1
0.50 4:13 36 9:36 131 129-133 1258 171 162-174 0/2
0.56 4:47 33 8:53 134 132-136 1191 174 170-176 1/1
0.63 5:15 28 7:32 137 136-138 1032 175 174-176 1/1
0.69 5:46 31 8:15 134 131-137 1105 174 172-176 1/1
0.75 6:19 34 8:57 133 131-134 1189 175 174-176 0/2
0.81 6:49 29 7:48 134 131-135 1046 174 174-174 0/1
0.88 7:20 31 8:19 127 123-130 1056 174 172-174 0/3
0.94 7:52 33 8:43 131 126-137 1143 174 172-174 2/1
1.00 8:26 33 8:52 139 136-141 1233 174 172-174 3/1
1.06 8:50 24 6:30 141 140-141 915 180 174-184 2/1
1.13 9:15 25 6:40 143 140-147 953 181 180-184 1/0
1.19 9:49 34 8:56 152 147-154 1359 174 162-188 4/1
1.25 10:24 35 9:23 146 143-150 1371 173 170-174 2/2
1.31 10:48 24 6:26 145 142-149 933 184 174-188 0/1
1.38 11:12 24 6:22 150 150-151 955 188 188-188 1/0
1.44 11:36 24 6:23 150 150-151 957 186 182-188 0/0
1.50 12:00 24 6:31 153 151-154 998 185 184-188 1/0
1.56 12:25 25 6:34 155 154-155 1019 185 182-188 0/1
1.63 13:15 50 13:25 141 131-155 1892 173 162-184 0/1
1.69 13:54 38 10:14 134 133-136 1372 172 170-172 2/1
1.75 14:27 33 8:47 138 135-139 1212 172 170-172 0/2
1.81 14:52 25 6:46 140 136-144 948 179 166-184 0/0
1.88 15:19 27 7:12 149 144-153 1073 178 166-182 1/2
1.94 15:44 25 6:45 152 151-153 1026 180 176-182 1/0
2.00 16:08 23 6:15 155 154-156 968 178 174-182 2/1
2.06 16:32 25 6:35 155 154-155 1021 180 178-180 1/1
2.13 16:59 27 7:08 154 153-154 1099 180 178-182 1/0
2.19 17:27 28 7:27 156 155-156 1163 181 180-182 3/0
2.25 18:27 1:00 15:56 135 118-155 2152 121 94-180 1/1
2.31 19:02 35 9:17 128 123-130 1188 173 172-174 1/1
2.38 19:34 32 8:34 135 129-140 1156 173 172-174 0/1
2.44 20:05 31 8:13 143 141-145 1174 174 174-174 1/0
2.50 20:34 30 7:57 145 144-145 1153 174 168-188 1/1
2.56 21:02 28 7:23 149 146-152 1101 183 182-184 0/1
2.63 21:29 27 7:04 152 151-154 1074 180 178-182 4/2
2.69 21:56 27 7:18 156 156-156 1138 180 178-182 0/1
2.75 22:21 25 6:46 157 156-157 1061 177 176-180 1/0
2.81 23:15 54 14:22 142 124-157 2039 153 110-182 1/1
2.88 23:50 35 9:24 130 127-133 1222 170 166-172 0/0
2.94 24:23 33 8:47 138 136-140 1212 173 172-174 1/2
3.00 24:48 24 6:29 145 140-149 939 180 174-182 2/0
3.06 25:14 26 6:56 152 150-153 1055 181 180-182 1/0
3.13 25:50 36 9:42 153 147-156 1484 172 114-184 1/0
3.19 26:24 34 9:10 146 145-147 1338 174 172-174 0/0
3.25 26:58 33 8:54 143 142-144 1272 174 172-174 0/1
3.31 27:33 36 9:30 141 140-144 1340 172 168-174 2/0
3.38 28:06 32 8:35 141 139-144 1210 172 170-174 0/1
3.44 28:37 31 8:19 142 140-144 1182 172 170-174 0/2
3.50 29:08 31 8:17 142 140-144 1177 174 174-174 1/1
3.56 29:39 31 8:21 140 139-141 1168 174 174-174 1/1
3.63 30:11 32 8:27 141 140-142 1191 174 174-174 0/1
3.69 30:43 32 8:29 141 139-143 1196 173 172-174 1/1
3.75 31:14 31 8:15 142 141-142 1170 173 172-174 1/1
3.81 31:46 32 8:38 142 141-143 1225 173 172-174 0/1
3.88 32:17 32 8:25 141 140-142 1187 174 174-174 0/1
3.89 32:25 8 9:00 142 141-142 1279 170 168-172 0/0

Heart

140/157max
  • Show Beats/Mile

Elevation

Asc 71m, Range 19m, Flat prediction 32:24
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

174 (188 max) Stride Length: 111cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 97.8 175 3.9 31:42 8:13
Walk 2.2 105 0 43 24:32

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:35 6:21 51.20% More
800m 3:32 7:06 53.50% More
1km 4:29 7:14 54.83% More
Mile 7:38 7:38 54.96% More
5k 25:35 8:14 55.76% More

Predictions

Dist Time Per Mile WAVA
1M 7:25 7:25 56.55
5km 25:23 8:10 56.21
5M 42:33 8:31 54.55
10km 53:53 8:40 53.78
10M 1:30:20 9:02 52.99
Half 2:01:07 9:15 51.88
20M 3:11:45 9:35 51.92
Mara 4:17:05 9:49 51.64

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