Thu 25th Apr 2024 at 12:04pm by hellen
Run > Intervals
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Time
46:03
-
Miles 5.70
-
Min/mi 8:05
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Pacing
38%
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WAVA
67.63
-
Stride(cm)
107
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Cals
518
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Cadence
186
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BPM
154
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%MHR
89.5
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B/mi 1243
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Asc(m)
34
-
Surface
Road
Notes & Comments
10x1 min av 6.23mm
1) 1mi - 8:40(8:40/mi) 133/146bpm [1152b/mi] 86cal
2) 0.08mi - 47(9:31/mi) 124/142bpm [1181b/mi] 6cal
3) 0.15mi - 1:00(6:41/mi) 149/165bpm [995b/mi] 11cal
4) 0.11mi - 1:00(8:46/mi) 163/167bpm [1428b/mi] 12cal
5) 0.16mi - 1:00(6:16/mi) 163/168bpm [1021b/mi] 13cal
6) 0.12mi - 1:00(8:33/mi) 166/171bpm [1419b/mi] 12cal
7) 0.15mi - 1:00(6:33/mi) 164/171bpm [1073b/mi] 13cal
8) 0.11mi - 1:00(8:44/mi) 167/173bpm [1460b/mi] 12cal
9) 0.16mi - 1:00(6:18/mi) 167/175bpm [1053b/mi] 13cal
10) 0.12mi - 1:00(8:41/mi) 172/176bpm [1494b/mi] 12cal
11) 0.16mi - 1:00(6:23/mi) 168/176bpm [1073b/mi] 13cal
12) 0.12mi - 1:00(8:30/mi) 172/177bpm [1461b/mi] 13cal
13) 0.16mi - 1:00(6:20/mi) 169/176bpm [1069b/mi] 13cal
14) 0.12mi - 1:00(8:32/mi) 172/178bpm [1469b/mi] 13cal
15) 0.16mi - 1:00(6:17/mi) 170/177bpm [1069b/mi] 13cal
16) 0.12mi - 1:00(8:38/mi) 174/179bpm [1503b/mi] 12cal
17) 0.16mi - 1:00(6:19/mi) 170/177bpm [1074b/mi] 13cal
18) 0.12mi - 1:00(8:28/mi) 174/178bpm [1472b/mi] 13cal
19) 0.16mi - 1:00(6:22/mi) 170/177bpm [1082b/mi] 13cal
20) 0.12mi - 1:00(8:30/mi) 174/179bpm [1479b/mi] 13cal
21) 0.16mi - 1:00(6:21/mi) 171/177bpm [1086b/mi] 13cal
22) 0.12mi - 1:00(8:22/mi) 135/178bpm [1130b/mi] 8cal
23) 1mi - 8:42(8:42/mi) 152/158bpm [1321b/mi] 92cal
24) 0.88mi - 7:55(8:57/mi) 155/160bpm [1387b/mi] 86cal
1) 1mi - 8:40(8:40/mi) 133/146bpm [1152b/mi] 86cal
2) 0.08mi - 47(9:31/mi) 124/142bpm [1181b/mi] 6cal
3) 0.15mi - 1:00(6:41/mi) 149/165bpm [995b/mi] 11cal
4) 0.11mi - 1:00(8:46/mi) 163/167bpm [1428b/mi] 12cal
5) 0.16mi - 1:00(6:16/mi) 163/168bpm [1021b/mi] 13cal
6) 0.12mi - 1:00(8:33/mi) 166/171bpm [1419b/mi] 12cal
7) 0.15mi - 1:00(6:33/mi) 164/171bpm [1073b/mi] 13cal
8) 0.11mi - 1:00(8:44/mi) 167/173bpm [1460b/mi] 12cal
9) 0.16mi - 1:00(6:18/mi) 167/175bpm [1053b/mi] 13cal
10) 0.12mi - 1:00(8:41/mi) 172/176bpm [1494b/mi] 12cal
11) 0.16mi - 1:00(6:23/mi) 168/176bpm [1073b/mi] 13cal
12) 0.12mi - 1:00(8:30/mi) 172/177bpm [1461b/mi] 13cal
13) 0.16mi - 1:00(6:20/mi) 169/176bpm [1069b/mi] 13cal
14) 0.12mi - 1:00(8:32/mi) 172/178bpm [1469b/mi] 13cal
15) 0.16mi - 1:00(6:17/mi) 170/177bpm [1069b/mi] 13cal
16) 0.12mi - 1:00(8:38/mi) 174/179bpm [1503b/mi] 12cal
17) 0.16mi - 1:00(6:19/mi) 170/177bpm [1074b/mi] 13cal
18) 0.12mi - 1:00(8:28/mi) 174/178bpm [1472b/mi] 13cal
19) 0.16mi - 1:00(6:22/mi) 170/177bpm [1082b/mi] 13cal
20) 0.12mi - 1:00(8:30/mi) 174/179bpm [1479b/mi] 13cal
21) 0.16mi - 1:00(6:21/mi) 171/177bpm [1086b/mi] 13cal
22) 0.12mi - 1:00(8:22/mi) 135/178bpm [1130b/mi] 8cal
23) 1mi - 8:42(8:42/mi) 152/158bpm [1321b/mi] 92cal
24) 0.88mi - 7:55(8:57/mi) 155/160bpm [1387b/mi] 86cal
8:40 47 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 8:42 7:55
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 | 7:37 | 95 88-104 | 724 | 176 112-186 | 0/1 |
0.13 | 1:01 | 32 | 8:38 | 120 107-129 | 1037 | 185 184-186 | 0/1 |
0.19 | 1:32 | 31 | 8:22 | 132 127-138 | 1105 | 184 182-184 | 0/0 |
0.25 | 2:04 | 31 | 8:23 | 134 131-137 | 1123 | 185 184-186 | 0/2 |
0.31 | 2:38 | 34 | 9:11 | 130 128-132 | 1194 | 185 184-186 | 0/2 |
0.38 | 3:11 | 33 | 8:49 | 133 130-138 | 1172 | 185 184-186 | 0/0 |
0.44 | 3:44 | 33 | 8:45 | 139 137-142 | 1216 | 184 184-186 | 0/1 |
0.50 | 4:16 | 32 | 8:28 | 136 132-143 | 1151 | 185 184-186 | 0/1 |
0.56 | 4:48 | 32 | 8:39 | 133 132-135 | 1149 | 185 184-186 | 0/1 |
0.63 | 5:21 | 32 | 8:38 | 134 132-136 | 1156 | 186 182-186 | 0/2 |
0.69 | 6:05 | 44 +13 | 11:50 | 134 127-139 | 1585 | 183 182-184 | 0/1 |
0.75 | 6:38 | 34 | 8:56 | 138 131-141 | 1233 | 184 182-186 | 0/1 |
0.81 | 7:13 | 34 | 9:08 | 143 141-146 | 1307 | 183 182-184 | 1/0 |
0.88 | 7:46 | 33 | 8:53 | 137 132-142 | 1216 | 184 182-186 | 0/0 |
0.94 | 8:19 | 33 | 8:45 | 144 143-145 | 1260 | 183 182-184 | 0/1 |
1.00 | 8:53 | 34 | 9:01 | 143 141-145 | 1289 | 182 180-184 | 0/1 |
1.06 | 10:49 | 1:56 +1:24 | 30:57 | 121 102-142 | 3745 | 181 176-184 | 0/1 |
1.13 | 11:19 | 31 | 8:11 | 129 118-140 | 1055 | 189 182-196 | 1/0 |
1.19 | 11:45 | 26 | 6:53 | 152 143-161 | 1047 | 194 194-196 | 0/0 |
1.25 | 12:11 | 26 | 6:52 | 164 161-166 | 1126 | 194 186-196 | 0/0 |
1.31 | 12:46 | 35 | 9:21 | 163 160-166 | 1524 | 179 176-182 | 1/0 |
1.38 | 13:14 | 28 | 7:22 | 158 156-160 | 1164 | 186 180-196 | 0/0 |
1.44 | 13:37 | 24 | 6:19 | 163 159-167 | 1030 | 199 198-200 | 1/0 |
1.50 | 14:01 | 23 | 6:12 | 167 166-169 | 1035 | 202 200-204 | 0/1 |
1.56 | 14:31 | 30 | 8:00 | 170 167-171 | 1360 | 186 180-200 | 1/0 |
1.63 | 15:04 | 33 | 8:48 | 162 158-167 | 1426 | 181 176-184 | 0/1 |
1.69 | 15:29 | 26 | 6:51 | 160 158-164 | 1097 | 192 184-196 | 1/1 |
1.75 | 15:53 | 24 | 6:22 | 168 165-170 | 1069 | 198 196-198 | 2/1 |
1.81 | 16:21 | 28 | 7:25 | 172 171-173 | 1276 | 191 180-198 | 1/0 |
1.88 | 16:55 | 34 | 9:11 | 164 161-169 | 1506 | 181 176-182 | 2/2 |
1.94 | 17:22 | 26 | 7:01 | 161 158-164 | 1131 | 189 182-196 | 1/0 |
2.00 | 17:44 | 22 | 5:57 | 169 165-172 | 1006 | 201 200-202 | 1/0 |
2.06 | 18:08 | 24 | 6:27 | 175 173-176 | 1128 | 199 186-202 | 0/1 |
2.13 | 18:44 | 36 | 9:31 | 173 169-176 | 1648 | 181 176-186 | 1/1 |
2.19 | 19:12 | 28 | 7:35 | 165 162-168 | 1252 | 183 178-190 | 0/1 |
2.25 | 19:37 | 25 | 6:37 | 166 163-170 | 1098 | 197 194-200 | 0/1 |
2.31 | 20:00 | 23 | 6:02 | 173 170-175 | 1043 | 200 200-202 | 2/2 |
2.38 | 20:31 | 31 | 8:13 | 176 171-177 | 1445 | 187 180-202 | 2/1 |
2.44 | 21:03 | 32 | 8:30 | 167 163-172 | 1419 | 180 176-182 | 0/1 |
2.50 | 21:27 | 24 | 6:27 | 165 163-170 | 1065 | 195 186-200 | 0/0 |
2.56 | 21:50 | 23 | 6:15 | 173 170-174 | 1082 | 201 200-202 | 1/1 |
2.63 | 22:16 | 26 | 6:56 | 176 175-177 | 1222 | 195 184-202 | 1/1 |
2.69 | 22:50 | 34 | 9:01 | 171 169-175 | 1541 | 180 178-182 | 0/1 |
2.75 | 23:17 | 27 | 7:13 | 165 164-168 | 1190 | 188 180-198 | 0/1 |
2.81 | 23:41 | 24 | 6:17 | 169 165-173 | 1061 | 198 196-200 | 1/1 |
2.88 | 24:04 | 23 | 6:15 | 176 174-179 | 1099 | 200 200-202 | 2/0 |
2.94 | 24:37 | 33 | 8:54 | 177 172-179 | 1575 | 181 178-182 | 2/2 |
3.00 | 25:07 | 30 | 8:01 | 166 164-169 | 1330 | 182 180-194 | 1/0 |
3.06 | 25:31 | 24 | 6:26 | 168 164-171 | 1080 | 198 196-200 | 1/1 |
3.13 | 25:55 | 23 | 6:13 | 175 172-176 | 1087 | 200 200-202 | 0/1 |
3.19 | 26:22 | 27 | 7:10 | 177 176-178 | 1268 | 191 182-202 | 1/0 |
3.25 | 26:55 | 34 | 9:00 | 172 167-177 | 1548 | 181 176-182 | 0/2 |
3.31 | 27:22 | 27 | 7:04 | 166 165-166 | 1174 | 190 184-196 | 0/2 |
3.38 | 27:45 | 23 | 6:16 | 170 168-172 | 1065 | 200 198-200 | 2/1 |
3.44 | 28:10 | 25 | 6:33 | 176 174-178 | 1152 | 195 184-200 | 2/1 |
3.50 | 28:43 | 34 | 8:56 | 175 170-179 | 1563 | 181 176-186 | 1/0 |
3.56 | 29:12 | 28 | 7:35 | 167 166-169 | 1266 | 187 184-194 | 1/0 |
3.63 | 29:35 | 23 | 6:15 | 169 167-172 | 1057 | 199 196-200 | 1/2 |
3.69 | 29:59 | 24 | 6:22 | 176 173-177 | 1120 | 201 200-202 | 0/1 |
3.75 | 32:36 | 2:36 +2:33 | 41:43 | 145 111-178 | 6050 | 189 182-202 | 0/1 |
3.81 | 33:33 | 57 | 15:13 | 131 115-146 | 1994 | 185 182-186 | 2/4 |
3.88 | 34:07 | 34 | 9:05 | 150 146-155 | 1362 | 183 182-184 | 0/0 |
3.94 | 34:40 | 33 | 8:50 | 155 155-156 | 1370 | 184 182-184 | 1/1 |
4.00 | 35:12 | 32 | 8:31 | 156 155-156 | 1328 | 184 182-186 | 2/0 |
4.06 | 35:44 | 32 | 8:34 | 154 151-155 | 1320 | 184 182-186 | 0/0 |
4.13 | 36:17 | 33 | 8:45 | 155 153-157 | 1357 | 184 182-186 | 0/1 |
4.19 | 36:49 | 32 | 8:35 | 157 156-158 | 1348 | 184 182-184 | 1/0 |
4.25 | 37:21 | 32 | 8:28 | 156 156-157 | 1322 | 183 182-184 | 0/0 |
4.31 | 37:54 | 34 | 8:56 | 156 155-156 | 1394 | 183 182-184 | 1/0 |
4.38 | 38:27 | 33 | 8:41 | 157 156-157 | 1364 | 184 182-184 | 0/1 |
4.44 | 39:00 | 33 | 8:47 | 154 150-157 | 1353 | 183 182-186 | 0/0 |
4.50 | 39:33 | 34 | 8:56 | 153 152-154 | 1367 | 182 178-184 | 0/1 |
4.56 | 40:06 | 32 | 8:38 | 152 151-152 | 1311 | 182 182-184 | 1/0 |
4.62 | 40:38 | 32 | 8:34 | 154 153-154 | 1320 | 184 182-184 | 0/1 |
4.69 | 41:11 | 33 | 8:44 | 152 149-155 | 1328 | 183 182-184 | 0/1 |
4.75 | 41:43 | 33 | 8:42 | 154 153-155 | 1340 | 183 182-184 | 0/0 |
4.81 | 44:04 | 2:21 +1:50 | 37:39 | 116 111-128 | 4367 | 184 182-186 | 1/0 |
4.87 | 44:38 | 33 | 8:55 | 141 128-150 | 1258 | 185 182-186 | 1/0 |
4.94 | 45:10 | 33 | 8:41 | 153 151-155 | 1330 | 182 182-184 | 1/0 |
5.00 | 45:44 | 33 | 8:53 | 154 152-156 | 1368 | 182 180-184 | 3/0 |
5.06 | 46:17 | 34 | 8:59 | 151 149-153 | 1357 | 182 180-184 | 1/1 |
5.12 | 47:00 | 43 +8 | 11:24 | 150 147-151 | 1710 | 182 182-184 | 1/0 |
5.19 | 47:35 | 35 | 9:18 | 152 151-153 | 1414 | 184 182-184 | 0/1 |
5.25 | 48:09 | 34 | 9:02 | 156 153-158 | 1408 | 184 182-186 | 2/0 |
5.31 | 48:43 | 34 | 9:02 | 159 158-160 | 1435 | 183 182-184 | 2/0 |
5.38 | 49:16 | 33 | 8:51 | 158 157-159 | 1398 | 183 182-184 | 1/1 |
5.44 | 49:49 | 33 | 8:45 | 157 156-158 | 1374 | 183 180-184 | 2/0 |
5.50 | 50:23 | 34 | 9:01 | 157 156-157 | 1415 | 182 182-184 | 1/0 |
5.56 | 50:57 | 35 | 9:18 | 159 157-160 | 1480 | 182 180-184 | 3/1 |
5.63 | 51:30 | 33 | 8:46 | 160 160-160 | 1403 | 182 180-184 | 2/0 |
5.69 | 52:04 | 34 | 8:56 | 160 160-160 | 1430 | 184 182-184 | 2/0 |
5.70 | 52:10 | 6 | 9:07 | 160 160-160 | 1460 | 183 182-184 | 0/0 |
Heart
154/179max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 34m,
Range 19m, Flat prediction 46:03
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
186 (204 max)
Stride Length: 107cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 89.4 | 186 | 5.7 | 46:00 | 9:09 |
Walk | 0.0 | 112 | 0 | 1 | 3:32 |
Still | 0.0 | - | - | 1 | - |
Pause | 10.5 | - | - | 6:08 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:40 | 6:40 | 71.55 |
5km | 23:29 | 7:34 | 70.97 |
5M | 39:49 | 7:58 | 68.33 |
10km | 50:41 | 8:09 | 67.22 |
10M | 1:25:57 | 8:36 | 65.33 |
Half | 1:56:00 | 8:51 | 63.22 |
20M | 3:05:33 | 9:17 | 62.21 |
Mara | 4:10:24 | 9:33 | 61.07 |
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