Wed 29th May 2019 at 7:00pm by slowblonde

Run > Intervals
  • Time
    22:08
  • Miles
    2.16
  • Min/mi
    10:15
  • Pacing
    7%
  • WAVA
    46.77
  • Stride(cm)
    89
  • Cals
    208
  • Cadence
    178
  • BPM
    147
  • %MHR
    81.6
  • B/mi
    1504
  • Surface
    Road

Notes & Comments

OR 50m interval sprints

Split Summary
===
1) 1m - 10:11(10:11/m) 146/171bpm 94cal 5.89/10.08mph
2) 1m - 10:14(10:14/m) 151/167bpm 97cal 5.87/10.44mph
3) 0.16m - 1:43(10:40/m) 162/177bpm 17cal 5.63/6.89mph
10:11 10:14 1:43

Pace

17% 20% 26% 20% 17%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.04 20 20 7:29 96 71-114 719 177 118-206
0.07 40 20 11:06 146 118-162 1621 177 168-206
0.10 1:00 20 12:14 141 134-152 1725 169 168-170
0.14 1:20 20 8:10 142 138-143 1161 175 168-190
0.18 1:40 20 9:25 142 138-145 1338 192 170-198
0.21 2:00 20 9:37 150 148-151 1442 169 168-170
0.23 2:20 20 16:07 149 147-150 2402 184 170-198
0.28 2:40 20 7:23 151 146-157 1114 183 170-202
0.31 3:00 20 9:37 152 151-154 1462 169 166-170
0.34 3:20 20 12:08 148 146-150 1795 179 170-198
0.37 3:40 20 9:52 155 144-170 1528 185 168-200
0.40 4:00 20 11:11 167 163-170 1867 169 168-170
0.44 4:20 20 9:38 157 155-160 1513 180 168-192
0.48 4:40 20 8:30 155 152-158 1319 176 168-194
0.50 5:00 20 13:23 156 153-159 2087 171 170-172
0.54 5:20 20 8:38 151 151-152 1303 184 174-190
0.54 5:40 20 +3:27 3:54:15 104 104-104 24363 118 118-118
0.56 6:00 20 23:57 103 103-103 2467 178 178-178
0.56 6:20 20 43:39 100 100-100 4365 180 180-180
0.57 6:40 20 1:00:21 104 104-104 6276 196 196-196
0.58 7:00 20 33:02 109 109-109 3601 200 200-200
0.59 7:20 20 45:46 117 117-117 5355 200 200-200
0.59 7:40 20 2:26:58 123 123-123 18078 200 200-200
0.59 8:00 20 2:45:04 123 123-123 20302 200 200-200
0.60 8:20 20 1:07:49 127 127-127 8613 200 200-200
0.60 8:40 20 3:36:19 134 134-134 28985 200 200-200
0.60 9:00 20 1:07:34 138 138-138 9324 172 172-172
0.62 9:20 20 24:31 139 139-139 3408 172 172-172
0.63 9:40 20 34:22 144 142-146 4949 170 170-170
0.65 10:00 20 13:48 147 144-151 2029 171 170-172
0.70 10:20 20 6:57 142 138-145 987 177 170-196
0.73 10:40 20 11:30 150 145-155 1725 181 170-202
0.75 11:00 20 13:29 153 149-155 2062 170 168-170
0.80 11:20 20 6:53 145 145-146 997 186 170-200
0.83 11:40 20 9:54 154 149-158 1525 170 170-172
0.86 12:00 20 12:51 152 151-153 1952 171 170-172
0.89 12:20 20 11:38 149 146-152 1734 189 178-196
0.92 12:40 20 12:46 153 147-157 1952 174 170-182
0.94 13:00 20 12:48 149 148-151 1908 171 170-172
0.97 13:20 20 10:11 149 145-152 1518 180 170-192
1.01 13:40 20 8:25 152 145-158 1279 187 170-200
1.03 14:00 20 18:42 155 152-158 2898 174 174-174
1.07 14:20 20 9:51 158 157-160 1556 173 172-174
1.08 14:40 20 +3:28 19:07 140 110-155 2677 154 118-172
1.10 15:00 20 22:50 107 107-107 2444 178 178-178
1.11 15:20 20 26:47 105 105-105 2812 200 200-200
1.12 15:40 20 41:37 109 109-109 4536 202 202-202
1.12 16:00 20 1:15:59 113 113-113 8586 202 202-202
1.13 16:20 20 57:04 110 110-110 6278 202 202-202
1.13 16:40 20 1:16:06 114 114-114 8674 180 180-180
1.13 17:00 20 3:56:19 117 117-117 27650 180 180-180
1.14 17:20 20 3:52:14 134 134-134 31119 174 174-174
1.14 17:40 20 3:53:14 134 134-134 31254 174 174-174
1.14 18:00 20 3:58:25 138 138-138 32902 172 172-172
1.14 18:20 20 4:07:13 143 143-143 35351 172 172-172
1.16 18:40 20 16:26 143 137-148 2350 172 170-174
1.18 19:00 20 13:42 150 141-156 2054 171 170-174
1.22 19:20 20 8:45 149 143-154 1304 175 170-188
1.26 19:40 20 8:39 153 148-160 1323 180 170-188
1.28 20:00 20 13:49 156 153-159 2156 171 170-172
1.32 20:20 20 8:58 150 149-150 1344 182 174-198
1.36 20:40 20 8:34 155 149-160 1328 180 170-200
1.38 21:00 20 16:44 154 151-157 2576 172 170-174
1.42 21:20 20 8:17 152 150-154 1258 181 172-194
1.45 21:40 20 12:34 155 154-156 1948 186 172-200
1.48 22:00 20 9:54 150 147-153 1484 173 172-174
1.51 22:20 20 11:57 153 151-154 1828 184 174-194
1.55 22:40 20 8:21 153 150-156 1279 180 174-194
1.58 23:00 20 12:33 154 154-154 1933 173 172-174
1.61 23:20 20 10:49 159 158-161 1720 185 178-192
1.62 23:40 20 +3:13 30:40 134 112-156 4110 155 118-192
1.63 24:00 20 26:04 110 110-110 2867 178 178-178
1.64 24:20 20 57:45 107 107-107 6179 182 182-182
1.64 24:40 20 42:53 112 112-112 4803 188 188-188
1.65 25:00 20 2:08:57 118 118-118 15217 188 188-188
1.65 25:20 20 2:09:53 122 122-122 15847 194 194-194
1.65 25:40 20 1:53:10 121 121-121 13694 196 196-196
1.66 26:00 20 38:44 125 125-125 4842 196 196-196
1.67 26:20 20 44:09 132 132-132 5828 202 202-202
1.67 26:40 20 1:12:06 136 136-136 9806 202 202-202
1.67 27:00 20 2:53:03 140 140-140 24227 202 202-202
1.70 27:20 20 15:27 155 145-167 2395 180 170-202
1.72 27:40 20 12:29 156 150-164 1948 173 170-174
1.75 28:00 20 10:33 153 150-156 1615 175 172-180
1.79 28:20 20 8:13 160 157-162 1315 192 180-200
1.83 28:40 20 8:44 162 158-165 1415 180 174-200
1.85 29:00 20 18:02 157 155-158 2830 174 172-176
1.90 29:20 20 7:38 163 161-165 1243 183 176-200
1.92 29:40 20 11:14 159 158-161 1786 170 170-170
1.95 30:00 20 13:23 157 156-157 2101 173 172-174
2.00 30:20 20 6:56 159 157-162 1101 186 174-200
2.02 30:40 20 17:26 157 155-159 2736 171 170-172
2.04 31:00 20 12:59 156 154-157 2025 182 172-192
2.09 31:20 20 7:04 161 158-164 1139 193 176-200
2.11 31:40 20 17:27 167 166-167 2915 173 172-174
2.13 32:00 20 15:11 165 163-167 2505 173 172-174
2.16 32:16 16 8:43 172 169-177 1499 188 176-194

Heart

147/177max
  • Show Beats/Mile

Cadence

178 (206 max) Stride Length: 89cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 68.4 178 2.2 22:05 10:14
Walk 31.6 118 0 10:11 44:15:44

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:21 9:29 37.53% More
800m 5:00 10:04 39.13% More
1km 6:20 10:11 40.32% More
Mile 13:26 13:26 32.42% More

Predictions

Dist Time Per Mile WAVA
1M 9:52 9:52 44.16
5km 32:25 10:26 46.96
5M 53:26 10:41 46.46
10km 1:07:08 10:48 46.29
10M 1:50:38 11:04 46.15
Half 2:26:54 11:13 45.32
20M 3:49:04 11:27 45.60
Mara 5:04:09 11:37 45.40
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