Mon 3rd Sep 2018 at 7:00pm by snogard
Run > Intervals
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Time
45:30
-
Miles 3.81
-
Min/mi 11:57
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Pacing
56.2%
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WAVA
49.54
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Stride(cm)
87
-
Cals
340
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Cadence
155
-
BPM
131
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%MHR
69.3
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B/mi 1565
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Asc(m)
27
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Surface
Road
Notes & Comments
3 comments
Intervals along the line of trees, small sprints and laps of the track
Split Summary
===
1) 0.46m - 5:00(10:47/m) 126/134bpm 39cal 5.56/6.03mph
2) 2.84m - 35:00(12:19/m) 132/152bpm 259cal 4.87/11.23mph
3) 0.51m - 5:31(10:51/m) 138/146bpm 42cal 5.53/5.93mph
Split Summary
===
1) 0.46m - 5:00(10:47/m) 126/134bpm 39cal 5.56/6.03mph
2) 2.84m - 35:00(12:19/m) 132/152bpm 259cal 4.87/11.23mph
3) 0.51m - 5:31(10:51/m) 138/146bpm 42cal 5.53/5.93mph
5:00 35:00 5:31
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 41 | 41 | 10:56 | 107 93-120 | 1171 | 163 160-166 | 1/0 |
0.13 | 1:22 | 40 | 10:48 | 126 121-129 | 1360 | 161 160-162 | 1/1 |
0.19 | 2:01 | 39 | 10:31 | 130 129-132 | 1367 | 161 160-162 | 2/0 |
0.25 | 2:38 | 37 | 9:54 | 132 131-134 | 1306 | 163 162-164 | 0/0 |
0.31 | 3:18 | 40 | 10:36 | 130 127-131 | 1377 | 162 158-164 | 0/2 |
0.38 | 3:58 | 40 | 10:42 | 130 128-132 | 1390 | 159 156-162 | 1/0 |
0.44 | 4:39 | 42 | 11:05 | 132 132-133 | 1463 | 158 156-162 | 1/0 |
0.50 | 7:57 | 3:17 +2:43 | 52:40 | 109 86-131 | 5741 | 158 122-178 | 0/3 |
0.56 | 8:44 | 47 | 12:28 | 130 120-137 | 1621 | 166 162-170 | 0/0 |
0.63 | 9:30 | 46 | 12:15 | 138 134-140 | 1691 | 149 122-164 | 0/0 |
0.69 | 10:12 | 43 | 11:21 | 132 130-134 | 1499 | 151 126-164 | 0/0 |
0.75 | 10:57 | 45 | 12:02 | 134 132-136 | 1612 | 150 128-164 | 1/0 |
0.81 | 11:39 | 42 | 11:09 | 136 132-138 | 1518 | 159 122-168 | 0/1 |
0.88 | 12:25 | 46 | 12:11 | 125 120-129 | 1524 | 143 122-168 | 0/0 |
0.94 | 13:09 | 44 | 11:47 | 132 129-135 | 1555 | 158 126-166 | 1/0 |
1.00 | 14:06 | 57 | 15:14 | 120 113-128 | 1828 | 136 122-164 | 0/0 |
1.06 | 14:50 | 44 | 11:36 | 131 125-134 | 1520 | 157 122-166 | 0/0 |
1.13 | 15:29 | 39 | 10:21 | 136 133-140 | 1407 | 164 162-166 | 0/0 |
1.19 | 16:04 | 36 | 9:33 | 142 141-142 | 1357 | 166 164-166 | 0/0 |
1.25 | 16:48 | 44 | 11:44 | 142 137-144 | 1666 | 151 122-166 | 0/0 |
1.31 | 17:38 | 50 | 13:21 | 127 122-134 | 1696 | 135 120-164 | 0/0 |
1.38 | 18:15 | 37 | 9:52 | 133 128-138 | 1311 | 163 158-164 | 0/0 |
1.44 | 18:50 | 34 | 9:11 | 142 140-144 | 1303 | 166 166-166 | 1/0 |
1.50 | 19:49 | 59 | 15:41 | 132 121-145 | 2071 | 130 122-164 | 0/0 |
1.56 | 20:48 | 59 | 15:43 | 114 111-118 | 1791 | 124 122-128 | 0/0 |
1.63 | 21:25 | 37 | 9:55 | 121 111-131 | 1200 | 154 122-168 | 0/0 |
1.69 | 22:09 | 45 | 11:53 | 137 133-141 | 1629 | 147 122-168 | 0/0 |
1.75 | 22:50 | 41 | 10:52 | 135 134-136 | 1467 | 161 160-162 | 0/0 |
1.81 | 23:27 | 37 | 9:51 | 140 137-143 | 1380 | 165 160-168 | 0/0 |
1.88 | 24:17 | 50 | 13:21 | 138 129-144 | 1842 | 140 122-166 | 0/0 |
1.94 | 25:08 | 51 | 13:34 | 122 117-126 | 1655 | 142 122-168 | 0/0 |
2.00 | 25:50 | 42 | 11:09 | 132 129-134 | 1472 | 157 128-168 | 1/0 |
2.06 | 26:30 | 41 | 10:50 | 139 136-141 | 1505 | 162 158-164 | 0/0 |
2.13 | 27:16 | 45 | 12:02 | 141 136-144 | 1697 | 145 122-168 | 1/0 |
2.19 | 28:03 | 48 | 12:43 | 127 122-133 | 1616 | 139 122-166 | 0/1 |
2.25 | 28:42 | 39 | 10:19 | 135 132-139 | 1393 | 164 162-166 | 0/0 |
2.31 | 29:21 | 39 | 10:19 | 143 141-144 | 1474 | 164 162-164 | 1/0 |
2.38 | 30:00 | 39 | 10:32 | 146 145-147 | 1537 | 164 162-164 | 0/1 |
2.44 | 30:39 | 39 | 10:30 | 147 146-148 | 1544 | 165 162-166 | 0/1 |
2.50 | 31:44 | 1:04 | 17:07 | 141 131-147 | 2414 | 165 162-166 | 0/0 |
2.56 | 32:41 | 57 | 15:16 | 123 118-128 | 1878 | 153 122-168 | 0/1 |
2.63 | 33:26 | 45 | 12:05 | 134 129-138 | 1620 | 164 162-164 | 0/0 |
2.69 | 34:02 | 36 | 9:37 | 142 137-145 | 1364 | 167 122-178 | 1/0 |
2.75 | 34:35 | 33 | 8:43 | 148 146-150 | 1291 | 171 170-172 | 0/0 |
2.81 | 35:07 | 32 | 8:25 | 151 150-152 | 1271 | 171 168-172 | 1/0 |
2.88 | 36:05 | 58 | 15:28 | 137 123-150 | 2120 | 132 120-170 | 0/0 |
2.94 | 37:43 | 1:38 | 26:11 | 110 100-120 | 2880 | 133 122-190 | 1/1 |
3.00 | 38:16 | 33 | 8:48 | 129 115-136 | 1135 | 184 160-190 | 0/0 |
3.06 | 39:02 | 46 | 12:16 | 139 137-143 | 1704 | 196 122-234 | 1/1 |
3.13 | 39:55 | 53 | 14:11 | 136 124-145 | 1930 | 138 122-198 | 0/0 |
3.19 | 40:43 | 48 | 12:49 | 125 115-139 | 1601 | 175 122-192 | 0/1 |
3.25 | 41:47 | 1:04 | 17:12 | 127 112-140 | 2183 | 134 120-188 | 0/1 |
3.31 | 42:44 | 57 | 15:08 | 114 110-119 | 1725 | 141 120-164 | 0/1 |
3.38 | 43:30 | 46 | 12:08 | 128 122-133 | 1554 | 160 158-162 | 0/0 |
3.44 | 44:10 | 40 | 10:39 | 136 134-139 | 1448 | 160 158-160 | 0/0 |
3.50 | 44:50 | 41 | 10:52 | 139 139-140 | 1510 | 160 160-162 | 0/1 |
3.56 | 45:30 | 39 | 10:30 | 142 141-142 | 1490 | 164 162-164 | 1/0 |
3.63 | 46:10 | 40 | 10:44 | 142 142-143 | 1525 | 163 162-164 | 0/1 |
3.69 | 46:48 | 38 | 10:08 | 142 141-142 | 1440 | 162 160-164 | 0/0 |
3.75 | 47:28 | 40 | 10:32 | 142 142-142 | 1497 | 161 160-162 | 0/1 |
3.81 | 48:09 | 42 | 11:10 | 144 142-145 | 1608 | 163 162-164 | 1/0 |
3.81 | 48:44 | 35 +31 | 6:21:02 | 132 120-144 | 50297 | 158 158-158 | 0/0 |
Heart
131/152max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 27m,
Range 7m, Flat prediction 45:30
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
155 (234 max)
Stride Length: 87cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 67.1 | 166 | 3.1 | 31:37 | 11:20 |
Walk | 26.4 | 123 | 0.7 | 13:42 | 18:29 |
Still | 0.4 | - | - | 11 | - |
Pause | 6.2 | - | - | 3:14 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:27 | 10:27 | 50.04 |
5km | 36:21 | 11:42 | 50.27 |
5M | 1:01:21 | 12:16 | 48.74 |
10km | 1:17:56 | 12:33 | 48.10 |
10M | 2:11:31 | 13:09 | 47.11 |
Half | 2:57:00 | 13:31 | 45.80 |
20M | 4:41:55 | 14:06 | 45.43 |
Mara | 6:19:25 | 14:29 | 44.83 |
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Intervals the day after a race! Nails
Great work!
Brilliant