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Tue 17th Jul 2018 at 7:00pm by snogard
Run > Intervals
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- v warm
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Time
42:31
-
Miles 3.34
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Min/mi 12:44
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Pacing
78.6%
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WAVA
46.34
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Stride(cm)
86
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Cals
263
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Cadence
147
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BPM
125
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%MHR
66.1
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B/mi 1589
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Asc(m)
42
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Hillscore
5
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Surface
Road
Notes & Comments
3 comments
Split Summary
===
1) 0.22m - 3:00(13:53/m) 109/123bpm 16cal 4.32/5.85mph
2) 0.34m - 3:30(10:12/m) 127/133bpm 26cal 5.88/6.41mph
3) 0.08m - 1:30(18:34/m) 109/129bpm 7cal 3.23/5.91mph
4) 0.35m - 3:30(10:05/m) 121/135bpm 23cal 5.95/6.78mph
5) 0.09m - 1:30(17:00/m) 118/135bpm 8cal 3.53/5.63mph
6) 0.32m - 3:30(10:52/m) 132/141bpm 27cal 5.52/6.87mph
7) 0.09m - 1:30(17:09/m) 118/134bpm 8cal 3.5/6.01mph
8) 0.31m - 3:30(11:20/m) 133/144bpm 26cal 5.29/6.78mph
9) 0.09m - 1:30(17:18/m) 127/139bpm 9cal 3.47/4.07mph
10) 0.3m - 3:30(11:33/m) 139/145bpm 27cal 5.2/5.76mph
11) 0.07m - 1:30(20:19/m) 121/142bpm 7cal 2.95/5.76mph
12) 0.31m - 3:30(11:20/m) 139/147bpm 27cal 5.29/5.41mph
13) 0.09m - 1:30(17:05/m) 127/146bpm 8cal 3.51/5.41mph
14) 0.34m - 3:30(10:15/m) 138/149bpm 26cal 5.85/6.3mph
15) 0.09m - 1:30(16:49/m) 131/149bpm 10cal 3.57/5.82mph
16) 0.26m - 4:31(17:41/m) 105/115bpm 8cal 3.39/3.76mph
===
1) 0.22m - 3:00(13:53/m) 109/123bpm 16cal 4.32/5.85mph
2) 0.34m - 3:30(10:12/m) 127/133bpm 26cal 5.88/6.41mph
3) 0.08m - 1:30(18:34/m) 109/129bpm 7cal 3.23/5.91mph
4) 0.35m - 3:30(10:05/m) 121/135bpm 23cal 5.95/6.78mph
5) 0.09m - 1:30(17:00/m) 118/135bpm 8cal 3.53/5.63mph
6) 0.32m - 3:30(10:52/m) 132/141bpm 27cal 5.52/6.87mph
7) 0.09m - 1:30(17:09/m) 118/134bpm 8cal 3.5/6.01mph
8) 0.31m - 3:30(11:20/m) 133/144bpm 26cal 5.29/6.78mph
9) 0.09m - 1:30(17:18/m) 127/139bpm 9cal 3.47/4.07mph
10) 0.3m - 3:30(11:33/m) 139/145bpm 27cal 5.2/5.76mph
11) 0.07m - 1:30(20:19/m) 121/142bpm 7cal 2.95/5.76mph
12) 0.31m - 3:30(11:20/m) 139/147bpm 27cal 5.29/5.41mph
13) 0.09m - 1:30(17:05/m) 127/146bpm 8cal 3.51/5.41mph
14) 0.34m - 3:30(10:15/m) 138/149bpm 26cal 5.85/6.3mph
15) 0.09m - 1:30(16:49/m) 131/149bpm 10cal 3.57/5.82mph
16) 0.26m - 4:31(17:41/m) 105/115bpm 8cal 3.39/3.76mph
3:00 3:30 1:30 3:30 1:30 3:30 1:30 3:30 1:30 3:30 1:30 3:30 1:30 3:30 1:30 4:31
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 44 | 44 | 11:41 | 93 73-111 | 1087 | 152 120-162 | 0/0 |
0.13 | 1:39 | 55 | 14:45 | 111 108-113 | 1638 | 146 118-162 | 1/0 |
0.19 | 2:29 | 50 | 13:19 | 119 113-122 | 1584 | 152 122-162 | 1/0 |
0.25 | 3:20 | 51 | 13:41 | 112 105-118 | 1532 | 138 122-162 | 2/0 |
0.31 | 4:00 | 40 | 10:38 | 123 119-127 | 1307 | 160 160-162 | 1/0 |
0.38 | 4:36 | 36 | 9:30 | 129 127-131 | 1226 | 162 162-164 | 0/0 |
0.44 | 5:15 | 39 | 10:29 | 132 131-133 | 1384 | 163 162-164 | 0/2 |
0.50 | 5:53 | 37 | 9:56 | 132 131-132 | 1312 | 164 162-164 | 0/2 |
0.56 | 6:35 | 42 | 11:13 | 130 127-132 | 1459 | 158 126-166 | 0/4 |
0.63 | 7:41 | 1:06 | 17:38 | 109 96-124 | 1922 | 115 110-122 | 0/5 |
0.69 | 8:29 | 49 | 12:57 | 99 94-107 | 1282 | 144 116-172 | 0/9 |
0.75 | 9:07 | 38 | 10:09 | 114 107-122 | 1157 | 164 162-168 | 0/6 |
0.81 | 9:41 | 33 | 8:53 | 129 122-132 | 1147 | 165 164-168 | 0/4 |
0.88 | 10:19 | 38 | 10:12 | 126 124-129 | 1286 | 165 164-170 | 0/4 |
0.94 | 11:02 | 43 | 11:26 | 124 121-128 | 1417 | 163 162-164 | 0/2 |
1.00 | 11:43 | 41 | 10:55 | 133 130-135 | 1452 | 155 122-162 | 0/1 |
1.06 | 12:46 | 1:04 | 16:56 | 117 105-129 | 1982 | 122 120-122 | 0/1 |
1.13 | 13:29 | 43 | 11:28 | 116 103-127 | 1330 | 153 122-164 | 0/1 |
1.19 | 14:07 | 37 | 9:59 | 132 129-135 | 1318 | 164 164-164 | 1/0 |
1.25 | 14:45 | 38 | 10:14 | 138 136-141 | 1412 | 163 160-164 | 0/0 |
1.31 | 15:33 | 48 | 12:49 | 137 135-140 | 1756 | 160 152-164 | 1/0 |
1.38 | 16:17 | 44 | 11:49 | 135 133-136 | 1594 | 164 162-166 | 0/2 |
1.44 | 17:14 | 57 | 15:05 | 127 115-134 | 1915 | 138 116-160 | 0/2 |
1.50 | 18:08 | 54 | 14:27 | 110 106-115 | 1590 | 131 116-164 | 0/1 |
1.56 | 18:42 | 34 | 9:00 | 122 115-128 | 1099 | 166 164-170 | 0/1 |
1.63 | 19:27 | 45 | 11:54 | 134 131-136 | 1595 | 163 162-164 | 1/0 |
1.69 | 20:14 | 47 | 12:40 | 137 135-138 | 1735 | 162 160-164 | 3/0 |
1.75 | 20:50 | 35 | 9:28 | 139 136-141 | 1315 | 162 160-164 | 2/0 |
1.81 | 22:01 | 1:12 | 19:11 | 139 131-144 | 2666 | 141 108-164 | 3/0 |
1.88 | 22:55 | 54 | 14:20 | 123 114-131 | 1764 | 120 114-122 | 2/0 |
1.94 | 23:46 | 50 | 13:27 | 125 115-135 | 1681 | 154 118-162 | 4/0 |
2.00 | 24:28 | 43 | 11:23 | 141 138-144 | 1605 | 157 156-158 | 5/0 |
2.06 | 25:15 | 46 | 12:20 | 144 144-145 | 1775 | 158 156-162 | 4/0 |
2.13 | 25:53 | 39 | 10:22 | 143 141-144 | 1483 | 160 160-162 | 0/0 |
2.19 | 26:36 | 42 | 11:16 | 142 139-143 | 1599 | 160 158-162 | 1/0 |
2.25 | 27:52 | 1:17 | 20:28 | 122 112-136 | 2496 | 122 122-122 | 1/0 |
2.31 | 28:35 | 42 | 11:16 | 120 112-130 | 1352 | 147 122-160 | 2/0 |
2.38 | 29:19 | 44 | 11:47 | 137 133-140 | 1615 | 159 156-160 | 2/0 |
2.44 | 30:04 | 45 | 11:55 | 144 141-145 | 1716 | 158 156-158 | 4/0 |
2.50 | 30:47 | 43 | 11:31 | 146 146-146 | 1681 | 158 158-160 | 5/0 |
2.56 | 31:28 | 41 | 10:53 | 146 146-146 | 1589 | 160 160-162 | 1/0 |
2.63 | 32:31 | 1:04 | 16:58 | 131 118-143 | 2223 | 127 110-162 | 0/4 |
2.69 | 33:20 | 49 | 13:04 | 119 114-125 | 1555 | 144 122-162 | 1/0 |
2.75 | 34:00 | 40 | 10:33 | 131 126-136 | 1383 | 161 160-164 | 1/1 |
2.81 | 34:36 | 37 | 9:46 | 139 138-140 | 1357 | 162 160-164 | 0/1 |
2.88 | 35:15 | 39 | 10:25 | 142 140-143 | 1478 | 161 160-164 | 1/0 |
2.94 | 35:53 | 38 | 10:09 | 146 144-147 | 1481 | 162 160-164 | 0/1 |
3.00 | 36:36 | 43 | 11:21 | 147 146-149 | 1669 | 161 160-162 | 1/0 |
3.06 | 37:39 | 1:03 | 16:47 | 133 119-146 | 2232 | 120 114-122 | 1/0 |
3.13 | 38:41 | 1:02 | 16:38 | 111 106-116 | 1847 | 123 122-126 | 1/0 |
3.19 | 39:47 | 1:05 | 17:23 | 105 104-106 | 1825 | 118 112-122 | 0/0 |
3.25 | 40:52 | 1:05 | 17:24 | 105 104-106 | 1826 | 120 110-122 | 1/0 |
3.31 | 41:57 | 1:05 | 17:21 | 103 102-104 | 1788 | 117 114-122 | 0/0 |
3.34 | 42:31 | 34 | 21:29 | 103 102-103 | 2213 | 115 114-122 | 0/0 |
Heart
125/149max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 42m,
Range 49m, Flat prediction 42:22
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
45 2.8% | 12:49 |
See your biggest climbs |
Cadence
147 (172 max)
Stride Length: 86cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 62.9 | 161 | 2.4 | 26:44 | 10:55 |
Walk | 36.8 | 119 | 0.9 | 15:40 | 17:36 |
Still | 0.3 | - | - | 7 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 11:17 | 11:17 | 46.35 |
5km | 39:16 | 12:38 | 46.54 |
5M | 1:06:16 | 13:15 | 45.13 |
10km | 1:24:10 | 13:33 | 44.53 |
10M | 2:22:03 | 14:12 | 43.61 |
Half | 3:11:11 | 14:36 | 42.40 |
20M | 5:04:29 | 15:13 | 42.06 |
Mara | 6:49:48 | 15:38 | 41.51 |
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Look at those speedy bits
Nice work
Ouch, well done