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Tue 30th Apr 2024 at 4:40pm by the hickmanator

Run > Intervals
  • windy
  • Time
    46:46
  • Miles
    6.11
  • Min/mi
    7:39
  • Pacing
    85%
  • WAVA
    69.45
  • Stride(cm)
    122
  • Cals
    621
  • Cadence
    172
  • BPM
    146
  • %MHR
    84.7
  • B/mi
    1116
  • Asc(m)
    102
  • Surface
    Road

Notes & Comments

10min warm 4x 6min threshold 2min recover cool dn
1) 1mi - 8:49(8:49/mi) 135/146bpm [1191b/mi] 104cal 6.8/7.74mph
2) 0.14mi - 1:11(8:21/mi) 139/146bpm [1161b/mi] 15cal 7.18/7.22mph
3) 0.88mi - 6:00(6:51/mi) 147/156bpm [1007b/mi] 88cal 8.76/9.25mph
4) 0.21mi - 2:00(9:32/mi) 143/154bpm [1364b/mi] 23cal 6.29/8.56mph
5) 0.9mi - 6:00(6:41/mi) 149/160bpm [995b/mi] 88cal 8.99/9.54mph
6) 0.22mi - 2:00(9:04/mi) 148/156bpm [1343b/mi] 24cal 6.61/8.7mph
7) 0.9mi - 6:00(6:42/mi) 151/157bpm [1011b/mi] 89cal 8.96/9.75mph
8) 0.21mi - 2:00(9:33/mi) 150/158bpm [1431b/mi] 23cal 6.29/8.62mph
9) 0.89mi - 6:00(6:44/mi) 152/163bpm [1022b/mi] 89cal 8.92/9.75mph
10) 0.22mi - 2:00(9:12/mi) 148/151bpm [1362b/mi] 23cal 6.52/8.62mph
11) 0.55mi - 4:46(8:42/mi) 142/146bpm [1235b/mi] 55cal 6.9/7.56mph
8:49 1:11 6:00 2:00 6:00 2:00 6:00 2:00 6:00 2:00 4:46

Pace

1% 14% 25% 60%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 37 37 9:49 118 104-127 1158 156 154-158 0/1
0.13 1:13 36 9:36 128 126-132 1230 157 156-158 1/2
0.19 1:49 36 9:32 133 129-136 1267 157 156-158 2/4
0.25 2:24 36 9:32 130 127-133 1240 159 158-162 2/0
0.31 2:59 34 9:10 129 128-130 1183 159 156-162 2/1
0.38 3:32 33 8:49 136 131-138 1199 159 158-162 0/1
0.44 4:05 34 8:57 141 139-143 1263 162 162-162 0/3
0.50 4:38 33 8:46 143 141-144 1254 162 162-162 6/0
0.56 5:10 32 8:33 141 138-144 1206 163 162-164 0/1
0.63 5:41 30 8:04 133 129-138 1073 162 162-164 3/0
0.69 6:11 30 7:59 132 130-134 1053 163 162-166 0/5
0.75 6:42 32 8:31 139 134-143 1185 163 162-164 1/0
0.81 7:15 32 8:38 143 141-145 1235 163 162-164 0/3
0.88 7:46 31 8:23 145 144-145 1216 163 162-166 1/1
0.94 8:19 32 8:36 140 135-144 1203 163 160-166 1/2
1.00 8:50 32 8:25 142 138-144 1196 164 162-164 1/0
1.06 9:22 32 8:27 142 139-143 1201 164 164-166 0/1
1.13 9:53 32 8:26 136 134-137 1146 164 162-164 4/0
1.19 10:20 26 7:00 137 134-142 960 175 164-180 1/1
1.25 10:45 25 6:41 140 138-143 936 179 178-180 1/2
1.31 11:10 25 6:43 142 138-143 954 177 176-178 2/0
1.38 11:35 25 6:36 137 136-138 905 177 176-178 3/0
1.44 11:59 24 6:31 143 139-151 933 177 174-178 1/1
1.50 12:24 25 6:35 150 149-150 988 176 176-178 0/1
1.56 12:48 25 6:32 149 148-150 974 175 174-178 0/1
1.63 13:15 26 7:00 150 149-151 1049 177 176-178 1/1
1.69 13:40 25 6:40 150 149-151 1001 178 176-178 0/4
1.75 14:07 28 7:21 151 149-154 1111 176 176-178 0/0
1.81 14:34 26 7:03 152 150-153 1072 175 172-176 0/1
1.88 15:01 27 7:11 151 149-152 1084 175 174-178 1/3
1.94 15:26 26 6:53 152 150-153 1047 176 176-176 1/0
2.00 15:52 26 6:56 154 154-154 1069 176 176-176 1/0
2.06 16:28 35 9:25 152 147-156 1430 166 154-178 1/0
2.13 17:07 39 10:24 143 140-146 1488 160 158-160 1/1
2.19 17:43 36 9:43 136 134-138 1321 160 160-162 3/1
2.25 18:09 26 6:54 135 135-136 932 170 162-182 1/1
2.31 18:33 24 6:26 141 138-143 906 179 176-182 2/0
2.38 18:58 24 6:32 141 139-142 921 184 182-186 0/2
2.44 19:22 24 6:28 144 141-146 931 184 182-186 2/1
2.50 19:47 25 6:44 151 147-152 1016 180 172-184 1/0
2.56 20:11 24 6:17 152 150-154 956 182 180-182 0/0
2.63 20:35 24 6:20 146 144-148 925 181 178-184 0/4
2.69 21:00 25 6:41 149 146-155 995 178 178-180 1/3
2.75 21:25 25 6:44 159 157-160 1070 179 178-182 1/0
2.81 21:50 25 6:39 157 155-160 1044 179 178-182 2/0
2.88 22:15 26 6:51 155 152-158 1063 180 176-184 1/1
2.94 22:42 27 7:09 153 152-155 1095 177 176-178 2/0
3.00 23:09 26 7:02 151 147-155 1063 175 172-176 0/3
3.06 23:35 26 6:57 148 146-149 1029 178 178-178 2/2
3.13 24:00 25 6:43 150 149-152 1007 183 182-184 2/1
3.19 24:35 35 9:24 153 149-155 1438 167 160-182 3/0
3.25 25:08 33 8:46 147 143-148 1288 164 162-166 0/4
3.31 25:43 35 9:12 144 143-146 1326 161 158-164 3/0
3.38 26:11 28 7:32 142 141-143 1071 169 158-182 0/2
3.44 26:35 24 6:28 145 143-147 936 183 178-184 2/1
3.50 26:59 24 6:18 149 149-150 938 183 182-184 1/1
3.56 27:23 24 6:29 150 147-153 972 183 182-186 1/2
3.63 27:48 25 6:38 154 153-155 1023 182 178-184 3/0
3.69 28:13 25 6:41 153 151-154 1022 181 176-186 1/0
3.75 28:37 24 6:25 152 150-153 975 182 180-184 0/2
3.81 29:01 24 6:27 153 152-154 986 182 178-184 0/4
3.88 29:27 25 6:47 153 153-154 1038 178 178-180 1/2
3.94 29:52 26 6:54 155 154-157 1068 182 178-184 3/0
4.00 30:19 26 6:58 155 152-157 1079 179 176-182 1/1
4.06 30:45 26 7:02 151 150-152 1062 176 174-178 1/0
4.13 31:11 26 7:00 150 149-151 1051 178 176-180 2/3
4.19 31:37 26 6:59 152 150-153 1062 177 176-178 1/1
4.25 32:04 26 7:02 153 152-154 1076 178 170-182 2/0
4.31 32:43 39 10:20 154 150-156 1592 161 156-164 1/1
4.38 33:18 36 9:35 149 147-153 1427 164 162-166 1/0
4.44 33:53 34 9:09 145 144-146 1327 163 162-164 3/0
4.50 34:20 27 7:09 144 143-146 1029 173 164-186 0/1
4.56 34:43 23 6:13 149 147-151 927 187 186-190 1/3
4.62 35:07 24 6:27 151 150-152 973 183 180-186 2/0
4.69 35:31 24 6:30 152 150-153 987 183 180-186 5/0
4.75 35:56 25 6:38 150 148-152 995 183 180-184 1/1
4.81 36:21 25 6:41 155 153-157 1035 179 176-182 0/2
4.87 36:45 24 6:24 154 153-156 985 180 178-182 0/2
4.94 37:10 25 6:37 159 157-160 1051 178 176-182 0/5
5.00 37:36 26 6:52 159 157-161 1092 178 176-182 3/0
5.06 38:02 26 6:59 160 157-162 1118 182 182-182 0/4
5.12 38:29 27 7:09 153 149-155 1094 178 176-182 2/0
5.19 38:55 26 7:03 149 148-152 1051 177 176-178 4/1
5.25 39:22 26 7:02 150 150-153 1055 178 174-182 3/0
5.31 39:47 26 6:51 148 147-150 1015 180 178-184 0/2
5.38 40:18 31 8:10 147 146-150 1201 171 158-182 2/0
5.44 40:54 36 9:40 148 147-150 1430 160 156-164 0/3
5.50 41:29 34 9:10 148 147-148 1356 162 162-164 3/0
5.56 42:01 33 8:42 147 144-149 1279 165 164-166 0/3
5.63 42:34 33 8:43 143 142-144 1247 161 158-164 0/1
5.69 43:05 31 8:19 141 140-141 1172 164 162-166 2/4
5.75 43:36 31 8:12 140 140-142 1149 165 162-166 1/1
5.81 44:08 32 8:39 140 140-140 1211 164 160-166 4/0
5.88 44:41 32 8:38 140 140-140 1209 166 166-166 0/2
5.94 45:13 32 8:33 141 140-142 1206 166 166-166 1/2
6.00 45:47 34 9:02 144 142-145 1301 163 160-166 2/1
6.06 46:21 34 9:10 144 143-144 1320 162 160-164 0/1
6.11 46:46 25 9:30 143 142-144 1359 160 160-160 2/0

Heart

146/162max
  • Show Beats/Mile

Elevation

Asc 102m, Range 14m, Flat prediction 46:46
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

172 (190 max) Stride Length: 122cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 171 6.1 46:46 7:40
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:35 6:24 56.09% More
800m 3:13 6:29 66.36% More
1km 4:04 6:33 68.45% More
Mile 6:51 6:51 69.11% More
5k 21:56 7:03 73.66% More
5 miles 36:44 7:21 71.92% More

Predictions

Dist Time Per Mile WAVA
1M 6:52 6:52 69.00
5km 22:50 7:21 70.74
5M 37:49 7:34 69.86
10km 47:37 7:40 69.42
10M 1:18:50 7:53 69.48
Half 1:44:58 8:01 68.60
20M 2:44:22 8:13 69.42
Mara 3:38:51 8:21 69.53
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