Tue 30th Apr 2024 at 6:11am by Dunk
Run > Intervals
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Time
1:00:00
-
Miles 5.86
-
Min/mi 10:14
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Pacing
83.5%
-
WAVA
54.41
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Stride(cm)
95
-
Cals
485
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Watts
195
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Cadence
166
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BPM
133
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%MHR
72.3
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B/mi 1362
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Asc(m)
90
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Hillscore
2
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Surface
Road
Notes & Comments
1) 1.39mi - 15:00(10:47/mi) 122/142bpm [1315b/mi] 105cal 186/W 5.57/6.45mph
2) 0.36mi - 3:00(8:21/mi) 143/149bpm [1194b/mi] 27cal 240/W 7.19/7.31mph
3) 0.28mi - 3:00(10:47/mi) 131/144bpm [1412b/mi] 23cal 189/W 5.57/7.41mph
4) 0.37mi - 3:00(8:06/mi) 148/155bpm [1200b/mi] 29cal 243/W 7.41/7.58mph
5) 0.25mi - 3:00(11:52/mi) 128/155bpm [1519b/mi] 23cal 165/W 5.06/7.29mph
6) 0.37mi - 3:00(8:09/mi) 148/155bpm [1207b/mi] 29cal 240/W 7.36/7.69mph
7) 0.24mi - 3:00(12:28/mi) 129/155bpm [1608b/mi] 23cal 158/W 4.81/7.61mph
8) 0.36mi - 3:00(8:14/mi) 149/158bpm [1227b/mi] 29cal 242/W 7.29/7.58mph
9) 0.22mi - 3:00(13:46/mi) 125/154bpm [1720b/mi] 22cal 148/W 4.36/7.48mph
10) 0.36mi - 3:00(8:18/mi) 151/161bpm [1253b/mi] 30cal 235/W 7.24/7.61mph
11) 0.25mi - 3:00(12:11/mi) 131/161bpm [1596b/mi] 24cal 161/W 4.93/7.17mph
12) 1.41mi - 15:00(10:38/mi) 133/146bpm [1415b/mi] 121cal 190/W 5.63/6.05mph
2) 0.36mi - 3:00(8:21/mi) 143/149bpm [1194b/mi] 27cal 240/W 7.19/7.31mph
3) 0.28mi - 3:00(10:47/mi) 131/144bpm [1412b/mi] 23cal 189/W 5.57/7.41mph
4) 0.37mi - 3:00(8:06/mi) 148/155bpm [1200b/mi] 29cal 243/W 7.41/7.58mph
5) 0.25mi - 3:00(11:52/mi) 128/155bpm [1519b/mi] 23cal 165/W 5.06/7.29mph
6) 0.37mi - 3:00(8:09/mi) 148/155bpm [1207b/mi] 29cal 240/W 7.36/7.69mph
7) 0.24mi - 3:00(12:28/mi) 129/155bpm [1608b/mi] 23cal 158/W 4.81/7.61mph
8) 0.36mi - 3:00(8:14/mi) 149/158bpm [1227b/mi] 29cal 242/W 7.29/7.58mph
9) 0.22mi - 3:00(13:46/mi) 125/154bpm [1720b/mi] 22cal 148/W 4.36/7.48mph
10) 0.36mi - 3:00(8:18/mi) 151/161bpm [1253b/mi] 30cal 235/W 7.24/7.61mph
11) 0.25mi - 3:00(12:11/mi) 131/161bpm [1596b/mi] 24cal 161/W 4.93/7.17mph
12) 1.41mi - 15:00(10:38/mi) 133/146bpm [1415b/mi] 121cal 190/W 5.63/6.05mph
15:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 15:00
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Power Watts Watts | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|---|
0.06 | 38 | 38 | 10:15 | 96 79-107 | 985 | 162 160-164 | 202 173-227 | 107/0 |
0.13 | 1:18 | 40 | 10:37 | 107 106-108 | 1136 | 163 160-166 | 181 172-203 | 0/4 |
0.19 | 1:59 | 41 | 10:53 | 112 108-115 | 1219 | 165 164-166 | 183 172-193 | 0/3 |
0.25 | 2:41 | 42 | 11:15 | 124 116-130 | 1396 | 167 166-170 | 221 193-241 | 2/0 |
0.31 | 3:26 | 44 | 11:48 | 129 123-133 | 1521 | 162 160-168 | 191 161-237 | 4/0 |
0.38 | 4:07 | 41 | 10:57 | 121 116-126 | 1325 | 166 162-168 | 180 162-215 | 1/2 |
0.44 | 4:47 | 40 | 10:44 | 126 120-127 | 1352 | 161 158-164 | 181 148-212 | 1/0 |
0.50 | 5:24 | 37 | 10:00 | 115 113-120 | 1149 | 162 158-164 | 141 135-154 | 0/4 |
0.56 | 6:05 | 40 | 10:43 | 117 113-126 | 1254 | 167 164-170 | 180 159-219 | 0/6 |
0.63 | 6:48 | 43 | 11:28 | 136 127-141 | 1560 | 169 166-170 | 259 225-280 | 2/0 |
0.69 | 7:27 | 40 | 10:38 | 140 135-142 | 1489 | 161 158-166 | 195 163-247 | 7/0 |
0.75 | 8:10 | 42 | 11:15 | 130 128-135 | 1463 | 165 164-166 | 185 174-201 | 1/1 |
0.81 | 8:50 | 41 | 10:50 | 133 129-135 | 1442 | 166 162-170 | 214 187-240 | 1/0 |
0.88 | 9:31 | 41 | 10:56 | 129 127-132 | 1411 | 166 164-168 | 179 173-185 | 3/0 |
0.94 | 10:10 | 39 | 10:18 | 127 123-129 | 1309 | 165 164-166 | 181 176-185 | 0/0 |
1.00 | 10:49 | 39 | 10:25 | 119 118-122 | 1239 | 165 164-166 | 174 168-179 | 1/1 |
1.06 | 11:30 | 41 | 10:56 | 123 119-130 | 1346 | 163 80-170 | 197 179-216 | 0/3 |
1.13 | 12:14 | 44 | 11:41 | 128 123-130 | 1496 | 163 160-166 | 174 142-215 | 1/0 |
1.19 | 12:52 | 38 | 10:06 | 120 118-123 | 1212 | 164 162-166 | 161 148-175 | 2/2 |
1.25 | 13:31 | 39 | 10:24 | 115 113-119 | 1197 | 165 162-168 | 163 152-196 | 0/3 |
1.31 | 14:10 | 39 | 10:28 | 123 118-125 | 1287 | 163 158-166 | 196 163-216 | 0/3 |
1.38 | 14:51 | 41 | 10:53 | 120 117-123 | 1306 | 164 158-168 | 161 153-191 | 1/1 |
1.44 | 15:26 | 35 | 9:23 | 129 119-139 | 1211 | 178 170-182 | 246 192-276 | 0/4 |
1.50 | 15:57 | 31 | 8:10 | 142 139-142 | 1160 | 181 180-182 | 237 194-260 | 2/1 |
1.56 | 16:29 | 32 | 8:32 | 143 142-146 | 1221 | 182 180-184 | 237 191-274 | 3/1 |
1.63 | 17:00 | 32 | 8:27 | 147 145-148 | 1243 | 183 182-184 | 249 232-279 | 1/1 |
1.69 | 17:31 | 31 | 8:17 | 149 148-149 | 1233 | 180 174-184 | 253 236-268 | 2/0 |
1.75 | 18:01 | 29 | 7:50 | 147 145-149 | 1151 | 176 172-178 | 204 182-245 | 1/2 |
1.81 | 18:48 | 47 | 12:29 | 134 125-144 | 1674 | 146 118-180 | 147 88-205 | 0/4 |
1.88 | 19:28 | 41 | 10:54 | 125 120-130 | 1363 | 166 164-168 | 210 192-230 | 1/1 |
1.94 | 20:05 | 37 | 9:50 | 130 129-132 | 1279 | 165 162-168 | 197 180-224 | 3/0 |
2.00 | 20:45 | 40 | 10:37 | 131 129-135 | 1390 | 168 166-170 | 200 191-219 | 0/1 |
2.06 | 21:18 | 33 | 8:48 | 137 134-142 | 1206 | 175 164-186 | 227 207-259 | 2/0 |
2.13 | 21:48 | 30 | 7:53 | 146 143-148 | 1151 | 184 182-186 | 251 235-267 | 2/0 |
2.19 | 22:16 | 28 | 7:31 | 148 148-149 | 1112 | 184 182-186 | 237 226-244 | 0/2 |
2.25 | 22:46 | 30 | 7:58 | 148 148-149 | 1179 | 183 182-186 | 229 214-246 | 0/2 |
2.31 | 23:17 | 32 | 8:25 | 150 149-152 | 1262 | 183 182-184 | 245 233-255 | 1/1 |
2.38 | 23:49 | 32 | 8:35 | 153 152-155 | 1313 | 183 182-184 | 248 239-271 | 2/0 |
2.44 | 24:37 | 47 | 12:36 | 151 141-155 | 1902 | 143 110-184 | 181 107-271 | 0/0 |
2.50 | 25:26 | 50 | 13:16 | 125 119-140 | 1659 | 134 112-162 | 128 102-188 | 0/1 |
2.56 | 26:06 | 40 | 10:39 | 119 119-120 | 1268 | 162 162-164 | 183 174-191 | 0/2 |
2.63 | 26:45 | 39 | 10:19 | 122 120-125 | 1258 | 166 164-168 | 186 175-198 | 0/1 |
2.69 | 27:21 | 36 | 9:30 | 129 124-136 | 1226 | 175 166-184 | 212 193-242 | 1/0 |
2.75 | 27:52 | 31 | 8:15 | 142 136-147 | 1171 | 184 184-184 | 246 227-256 | 2/0 |
2.81 | 28:23 | 32 | 8:25 | 151 148-154 | 1270 | 183 180-186 | 255 244-267 | 1/0 |
2.88 | 28:53 | 29 | 7:50 | 152 151-153 | 1191 | 182 182-184 | 230 212-254 | 0/3 |
2.94 | 29:22 | 30 | 7:53 | 151 151-152 | 1191 | 185 184-186 | 232 225-247 | 0/1 |
3.00 | 29:51 | 29 | 7:45 | 153 152-154 | 1185 | 187 186-188 | 243 225-255 | 1/0 |
3.06 | 30:40 | 49 | 12:59 | 151 141-155 | 1960 | 139 110-188 | 165 106-266 | 1/0 |
3.13 | 31:38 | 58 | 15:26 | 123 112-141 | 1898 | 124 118-168 | 122 110-193 | 1/0 |
3.19 | 32:17 | 39 | 10:28 | 120 114-122 | 1256 | 166 164-166 | 195 175-210 | 1/2 |
3.25 | 32:55 | 38 | 10:03 | 124 122-126 | 1245 | 165 164-166 | 188 179-193 | 0/2 |
3.31 | 33:27 | 32 | 8:36 | 129 125-135 | 1109 | 179 166-186 | 204 179-228 | 0/1 |
3.38 | 33:58 | 31 | 8:17 | 142 135-148 | 1175 | 187 184-190 | 246 233-254 | 2/0 |
3.44 | 34:28 | 30 | 8:07 | 151 148-155 | 1225 | 186 184-188 | 251 238-265 | 1/0 |
3.50 | 35:01 | 33 | 8:42 | 157 155-158 | 1366 | 186 184-188 | 263 257-270 | 1/1 |
3.56 | 35:31 | 30 | 7:58 | 157 156-158 | 1251 | 182 182-184 | 254 236-267 | 0/3 |
3.63 | 36:01 | 30 | 8:04 | 155 154-157 | 1251 | 184 182-186 | 225 209-247 | 0/0 |
3.69 | 36:58 | 57 | 15:18 | 141 126-154 | 2156 | 127 116-186 | 123 79-241 | 0/0 |
3.75 | 38:01 | 1:03 | 16:48 | 113 108-125 | 1898 | 119 118-120 | 113 110-127 | 1/0 |
3.81 | 38:40 | 39 | 10:25 | 116 108-123 | 1208 | 163 118-170 | 202 125-235 | 2/0 |
3.88 | 39:20 | 39 | 10:28 | 130 123-139 | 1360 | 174 166-184 | 209 180-219 | 1/0 |
3.94 | 39:49 | 30 | 7:55 | 144 139-148 | 1139 | 182 180-184 | 232 218-246 | 0/1 |
4.00 | 40:19 | 30 | 7:58 | 150 148-151 | 1195 | 186 184-192 | 224 219-233 | 0/3 |
4.06 | 40:49 | 30 | 7:58 | 152 150-154 | 1211 | 188 186-190 | 235 220-251 | 2/0 |
4.13 | 41:22 | 33 | 8:44 | 157 154-158 | 1371 | 187 186-188 | 246 236-257 | 2/0 |
4.19 | 41:53 | 31 | 8:14 | 159 158-161 | 1309 | 186 186-188 | 248 236-258 | 1/1 |
4.25 | 42:43 | 51 | 13:30 | 155 141-161 | 2092 | 138 116-188 | 164 104-266 | 0/1 |
4.31 | 43:34 | 51 | 13:37 | 125 116-141 | 1701 | 135 114-162 | 124 93-188 | 0/3 |
4.38 | 44:14 | 39 | 10:27 | 120 116-123 | 1254 | 164 162-168 | 178 170-189 | 0/0 |
4.44 | 44:53 | 39 | 10:31 | 125 123-129 | 1314 | 168 166-170 | 198 176-216 | 0/0 |
4.50 | 45:34 | 41 | 10:56 | 132 130-133 | 1444 | 168 164-170 | 191 176-210 | 1/3 |
4.56 | 46:13 | 39 | 10:19 | 130 127-132 | 1340 | 164 162-166 | 168 162-179 | 1/0 |
4.62 | 46:52 | 39 | 10:31 | 129 128-130 | 1357 | 166 164-168 | 185 163-193 | 2/0 |
4.69 | 47:34 | 42 | 11:15 | 139 131-146 | 1564 | 170 166-172 | 235 189-262 | 4/1 |
4.75 | 48:13 | 39 | 10:25 | 144 139-146 | 1501 | 162 154-166 | 186 156-236 | 0/1 |
4.81 | 48:52 | 38 | 10:12 | 136 133-139 | 1387 | 167 166-168 | 186 182-190 | 0/1 |
4.87 | 49:30 | 39 | 10:21 | 129 125-133 | 1336 | 164 162-168 | 170 147-196 | 0/7 |
4.94 | 50:09 | 39 | 10:21 | 125 123-126 | 1295 | 165 156-168 | 159 129-181 | 1/1 |
5.00 | 50:52 | 43 | 11:24 | 129 122-140 | 1471 | 170 168-172 | 212 181-250 | 5/0 |
5.06 | 51:34 | 42 | 11:13 | 145 141-146 | 1626 | 168 166-172 | 225 200-260 | 3/0 |
5.12 | 52:15 | 41 | 10:57 | 141 141-144 | 1544 | 166 162-170 | 192 170-208 | 1/0 |
5.19 | 52:56 | 41 | 10:57 | 139 138-141 | 1521 | 167 162-168 | 186 172-199 | 2/0 |
5.25 | 53:34 | 37 | 10:00 | 135 132-138 | 1349 | 167 166-168 | 188 183-192 | 0/2 |
5.31 | 54:12 | 38 | 10:11 | 131 129-132 | 1335 | 166 162-168 | 185 180-193 | 0/2 |
5.38 | 54:50 | 38 | 10:06 | 127 126-129 | 1282 | 168 166-170 | 189 183-198 | 1/1 |
5.44 | 55:30 | 40 | 10:43 | 133 129-135 | 1426 | 170 166-172 | 211 186-224 | 1/1 |
5.50 | 56:11 | 41 | 11:03 | 135 135-136 | 1491 | 167 162-170 | 187 162-223 | 1/0 |
5.56 | 56:52 | 41 | 10:50 | 135 132-138 | 1463 | 166 162-170 | 183 166-221 | 0/0 |
5.63 | 57:30 | 38 | 10:06 | 131 130-133 | 1322 | 166 164-168 | 176 161-185 | 0/3 |
5.69 | 58:10 | 41 | 10:50 | 126 123-130 | 1365 | 166 164-166 | 168 158-181 | 0/3 |
5.75 | 58:52 | 41 | 11:03 | 124 122-126 | 1370 | 167 166-170 | 176 157-187 | 0/1 |
5.81 | 59:31 | 39 | 10:31 | 130 126-133 | 1368 | 167 164-168 | 200 179-212 | 2/0 |
5.86 | 1:00:01 | 30 | 11:06 | 137 134-141 | 1520 | 170 166-174 | 200 187-230 | 0/0 |
Heart
133/161max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 90m,
Range 111m, Flat prediction 59:44
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
12 2.9% | 10:51 |
10 5.4% | 11:05 |
See your biggest climbs |
Power
195W (280 max)
Power Graph
Power Bands
Cadence
166 (192 max)
Stride Length: 95cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 90.4 | 170 | 5.5 | 54:14 | 9:52 |
Walk | 9.6 | 117 | 0.4 | 5:46 | 16:03 |
Still | 0.0 | - | - | 1 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:12 | 9:12 | 53.83 |
5km | 30:37 | 9:51 | 55.18 |
5M | 50:43 | 10:09 | 54.60 |
10km | 1:03:51 | 10:17 | 54.33 |
10M | 1:45:44 | 10:34 | 54.42 |
Half | 2:20:46 | 10:45 | 53.77 |
20M | 3:40:26 | 11:01 | 54.42 |
Mara | 4:53:29 | 11:12 | 54.50 |
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