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Wed 27th Nov 2024 at 4:54pm by corned beef keith

Run > Intervals
  • Time
    1:06:13
  • Miles
    8.44
  • Min/mi
    7:51
  • Pacing
    0%
  • WAVA
    65.13
  • Stride(cm)
    116
  • Cals
    608
  • Cadence
    177
  • BPM
    136
  • %MHR
    79.7
  • B/mi
    1069
  • Asc(m)
    296
  • Hillscore
    19
  • Surface
    Road

Notes & Comments

ups / 8 x Fall Bank off 60 secs / downs

1) 1mi - 7:54(7:54/mi) 125/137bpm [987b/mi] 75cal 7.6/8.75mph
2) 1mi - 7:51(7:51/mi) 130/142bpm [1021b/mi] 72cal 7.64/8.14mph
3) 0.5mi - 4:03(8:10/mi) 135/141bpm [1102b/mi] 39cal 7.35/8.12mph
4) 0.41mi - 2:31(6:04/mi) 142/157bpm [862b/mi] 29cal 9.88/10.29mph
5) 0.05mi - 1:02(22:37/mi) 136/157bpm [3076b/mi] 10cal 2.65/9.77mph
6) 0.41mi - 2:30(6:05/mi) 143/157bpm [870b/mi] 27cal 9.86/10.04mph
7) 0.02mi - 1:02(43:13/mi) 144/158bpm [6224b/mi] 12cal 1.39/9.79mph
8) 0.41mi - 2:31(6:09/mi) 145/159bpm [892b/mi] 28cal 9.75/10.4mph
9) 0.03mi - 1:00(34:35/mi) 146/160bpm [5049b/mi] 12cal 1.74/9.75mph
10) 0.41mi - 2:30(6:08/mi) 145/160bpm [890b/mi] 25cal 9.78/10.69mph
11) 0.03mi - 1:01(38:15/mi) 149/162bpm [5699b/mi] 12cal 1.57/9.64mph
12) 0.4mi - 2:30(6:12/mi) 146/160bpm [904b/mi] 28cal 9.69/10.71mph
13) 0.03mi - 1:00(35:10/mi) 148/160bpm [5204b/mi] 12cal 1.71/9.62mph
14) 0.39mi - 2:29(6:17/mi) 148/159bpm [930b/mi] 28cal 9.55/10.33mph
15) 0.05mi - 1:01(22:12/mi) 140/159bpm [3108b/mi] 10cal 2.7/9.27mph
16) 0.41mi - 2:33(6:15/mi) 143/156bpm [895b/mi] 26cal 9.59/10.29mph
17) 0.03mi - 1:01(34:27/mi) 140/155bpm [4822b/mi] 10cal 1.74/9.52mph
18) 0.41mi - 2:33(6:16/mi) 141/157bpm [883b/mi] 24cal 9.59/10.33mph
19) 1mi - 7:45(7:45/mi) 133/157bpm [1030b/mi] 54cal 7.75/9.46mph
20) 1mi - 7:48(7:48/mi) 133/141bpm [1037b/mi] 52cal 7.69/8.14mph
21) 0.46mi - 3:40(7:56/mi) 132/137bpm [1047b/mi] 23cal 7.56/8.14mph
7:54 7:51 4:03 2:31 1:02 2:30 1:02 2:31 1:00 2:30 1:01 2:30 1:00 2:29 1:01 2:33 1:01 2:33 7:45 7:48 3:40

Pace

8% 7% 34% 20% 29% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 4:57 4:57 +3:58 39:39 90 60-120 3568 169 120-194 14/4
0.25 6:00 1:03 8:24 127 120-130 1068 176 174-178 11/9
0.38 7:01 1:01 8:05 129 127-130 1044 176 174-184 9/5
0.50 8:00 59 7:49 133 127-136 1039 177 174-184 10/7
0.63 8:57 57 7:37 130 128-132 990 178 176-184 6/4
0.75 9:55 58 7:47 132 129-136 1027 177 176-182 7/4
0.88 10:55 1:00 8:03 135 133-137 1087 176 174-178 5/7
1.00 11:51 55 7:22 128 126-133 944 178 174-180 3/14
1.13 12:51 1:00 7:59 127 120-131 1013 175 174-178 19/8
1.25 13:49 58 7:45 135 132-137 1046 175 174-178 5/3
1.38 14:46 58 7:41 133 126-137 1022 175 172-176 4/8
1.50 15:49 1:03 +5 8:21 125 121-128 1043 173 154-178 5/7
1.63 16:50 1:01 8:08 129 123-140 1049 174 172-176 8/5
1.75 17:51 1:01 8:08 140 137-142 1139 173 170-174 17/9
1.88 18:48 57 7:36 128 121-136 972 173 172-176 1/9
2.00 19:47 59 7:51 122 116-129 959 174 166-176 7/7
2.13 20:50 1:03 8:24 133 129-138 1118 174 172-178 6/2
2.25 21:48 59 7:49 137 134-141 1071 173 172-176 10/3
2.38 22:49 1:01 8:05 136 134-137 1099 173 172-176 8/6
2.50 25:11 2:22 +1:20 18:54 134 90-139 2533 170 120-180 8/6
2.63 25:55 44 5:52 122 91-143 716 187 180-192 5/14
2.75 26:40 45 6:01 147 143-150 884 187 184-188 15/5
2.88 27:27 47 6:16 153 149-156 958 186 184-188 6/8
3.00 32:15 4:48 +3:22 38:28 134 111-157 5154 166 96-188 5/8
3.13 33:03 48 6:24 137 125-141 876 186 184-188 2/13
3.25 33:49 46 6:07 148 139-152 906 187 186-192 17/2
3.38 34:45 56 7:25 156 153-158 1158 188 186-192 7/10
3.50 36:15 1:30 12:02 134 104-158 1613 167 118-192 2/8
3.63 37:00 44 5:56 146 142-149 865 188 186-190 11/8
3.75 37:48 48 6:26 154 150-157 991 188 186-190 10/3
3.88 39:26 1:38 13:03 142 110-160 1852 180 120-188 2/9
4.00 40:08 42 5:35 143 135-147 797 187 186-188 3/10
4.13 40:55 47 6:18 152 148-156 957 187 186-190 13/4
4.25 42:08 1:13 9:44 157 150-162 1527 184 120-188 7/5
4.38 43:19 1:11 9:28 134 114-150 1268 175 120-194 5/5
4.50 44:03 45 5:56 148 143-152 879 191 188-192 6/13
4.63 44:51 48 6:24 155 152-159 993 187 184-188 13/4
4.75 46:30 1:39 13:12 144 117-160 1902 159 94-192 4/9
4.88 47:13 43 5:44 146 140-150 837 190 188-192 5/12
5.00 48:02 49 6:29 154 151-158 1000 188 186-192 16/8
5.13 52:43 4:41 +3:12 37:26 149 105-159 5577 173 120-186 6/6
5.25 53:32 50 6:36 126 108-142 832 181 164-190 7/15
5.38 54:18 46 6:09 145 142-148 892 187 184-192 5/9
5.50 55:07 49 6:30 152 147-155 989 187 184-190 16/3
5.63 56:44 1:37 12:53 136 104-156 1753 171 120-190 6/9
5.75 57:28 44 5:53 136 132-146 800 186 184-190 2/12
5.88 58:17 49 6:31 148 145-151 964 188 186-190 16/3
6.00 59:38 1:21 +22 10:47 153 137-157 1649 183 166-190 9/10
6.13 1:00:34 56 7:27 129 126-137 960 174 168-180 9/10
6.25 1:01:30 56 7:28 128 119-131 957 175 174-178 2/11
6.38 1:02:25 55 7:20 130 119-134 953 175 174-176 11/3
6.50 1:03:19 54 7:12 130 128-131 936 176 174-178 3/17
6.63 1:04:24 1:05 +3 8:42 132 129-136 1148 175 168-176 3/9
6.75 1:05:25 1:01 8:11 139 136-141 1138 174 172-176 16/6
6.87 1:06:20 55 7:20 140 137-142 1026 175 172-178 11/8
7.00 1:07:19 59 7:53 131 126-136 1032 176 172-182 3/13
7.12 1:08:17 57 7:38 132 126-136 1008 175 172-178 11/4
7.25 1:09:16 59 7:52 138 136-141 1085 174 172-176 12/5
7.37 1:10:16 1:01 8:07 133 123-140 1079 174 172-176 3/15
7.50 1:11:12 56 7:28 130 129-132 970 174 172-176 12/3
7.62 1:12:15 1:02 8:18 134 132-137 1113 174 172-178 7/10
7.75 1:13:10 55 7:23 137 134-139 1012 174 172-176 5/10
7.87 1:14:08 58 7:44 130 127-134 1004 174 172-178 8/7
8.00 1:15:06 58 7:47 133 130-136 1035 174 172-176 10/8
8.12 1:16:06 1:00 7:57 136 134-137 1081 173 172-176 8/7
8.25 1:17:01 55 7:20 131 117-134 961 175 172-184 5/17
8.37 1:18:02 1:02 8:12 131 117-135 1075 173 170-178 9/8
8.44 1:18:34 32 8:25 130 127-133 1095 171 168-174 7/0

Heart

136/162max
  • Show Beats/Mile

Elevation

Asc 296m, Range 46m, Flat prediction 1:07:32
Elevation Graph
Biggest Climbs (m) Min/mi
23 10.0% 8:05
19 5.5% 6:07
18 5.5% 7:56
15 10.8% 6:28
15 8.8% 8:12
15 6.8% 6:11
See your biggest climbs

Cadence

177 (194 max) Stride Length: 116cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 84.0 178 8.4 1:05:40 8:04
Walk 11.8 118 0.1 9:28 2:14:47
Still 2.0 - - 1:39 -
Pause 2.2 - - 1:47 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:26 5:46 59.96% More
800m 3:38 7:18 56.09% More
1km 4:34 7:20 58.84% More
Mile 7:30 7:30 61.80% More
5k 24:06 7:45 63.67% More
5 miles 42:33 8:31 58.86% More
10k 56:55 9:10 54.99% More

Predictions

Dist Time Per Mile WAVA
1M 6:54 6:54 67.16
5km 22:57 7:23 66.84
5M 38:01 7:36 65.88
10km 47:52 7:42 65.38
10M 1:19:15 7:56 64.90
Half 1:45:31 8:03 64.37
20M 2:45:15 8:16 64.34
Mara 3:40:01 8:24 64.65
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