Wed 5th Feb 2025 at 12:55pm by RooA
Run > Intervals
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Time
51:58
-
Miles 5.15
-
Min/mi 10:05
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Pacing
72%
-
WAVA
48.11
-
Stride(cm)
94
-
Cals
554
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Watts
295
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Cadence
169
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BPM
155
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%MHR
79.5
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B/mi 1564
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Asc(m)
30
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Surface
Road
Notes & Comments
Shorter Intervals with Runna ✅
0.60mi warm up at a conversational pace (no faster than 9:40/mi), 60s walking rest
2 reps of:
• 0.50mi at 8:00/mi, 90s walking rest
6 reps of:
• 0.25mi at 7:35/mi, 60s walking rest
60s walking rest
5 reps of:
• 0.10mi at 7:15/mi, 40s walking rest
40s walking rest
0.60mi cool down at a conversational pace (or slower!)
Paces for reps:
7.53, 7.46
7.32, 7.28, 7.19, 7.22, 7.12, 7.10
6.07, 7.05, 6.12, 6.41, 6.24
1) 0.6mi - 6:55(11:32/mi) 133/145bpm [1533b/mi] 68cal 264/338W
2) 0.05mi - 1:00(18:35/mi) 134/142bpm [2490b/mi] 7cal 92/266W
3) 0.5mi - 3:57(7:53/mi) 161/172bpm [1270b/mi] 48cal 329/362W
4) 0.09mi - 1:30(16:16/mi) 157/171bpm [2553b/mi] 15cal 140/278W
5) 0.5mi - 3:53(7:46/mi) 165/172bpm [1281b/mi] 47cal 351/453W
6) 0.09mi - 1:30(17:23/mi) 156/172bpm [2712b/mi] 14cal 140/350W
7) 0.25mi - 1:53(7:32/mi) 159/171bpm [1197b/mi] 22cal 364/511W
8) 0.06mi - 1:00(16:32/mi) 158/171bpm [2613b/mi] 10cal 69/273W
9) 0.25mi - 1:52(7:28/mi) 160/174bpm [1194b/mi] 22cal 336/448W
10) 0.06mi - 1:00(16:03/mi) 164/174bpm [2634b/mi] 11cal 99/303W
11) 0.25mi - 1:50(7:19/mi) 162/176bpm [1185b/mi] 21cal 364/482W
12) 0.06mi - 1:00(16:09/mi) 165/176bpm [2665b/mi] 11cal 75/358W
13) 0.25mi - 1:50(7:22/mi) 166/175bpm [1222b/mi] 22cal 360/467W
14) 0.06mi - 1:00(17:08/mi) 163/173bpm [2794b/mi] 10cal 74/384W
15) 0.25mi - 1:48(7:12/mi) 166/178bpm [1195b/mi] 22cal 360/486W
16) 0.06mi - 1:00(15:48/mi) 169/178bpm [2670b/mi] 11cal 105/308W
17) 0.25mi - 1:48(7:10/mi) 169/175bpm [1211b/mi] 22cal 356/482W
18) 0.06mi - 1:00(17:26/mi) 167/175bpm [2912b/mi] 11cal 56/353W
19) 0.05mi - 1:00(18:24/mi) 135/151bpm [2484b/mi] 6cal 43/149W
20) 0.1mi - 37(6:07/mi) 139/167bpm [849b/mi] 6cal 388/593W
21) 0.04mi - 40(16:19/mi) 165/169bpm [2692b/mi] 7cal 123/391W
22) 0.1mi - 43(7:05/mi) 161/173bpm [1141b/mi] 8cal 328/448W
23) 0.04mi - 40(16:06/mi) 173/176bpm [2786b/mi] 8cal 70/397W
24) 0.1mi - 37(6:12/mi) 165/171bpm [1024b/mi] 7cal 373/501W
25) 0.04mi - 40(15:21/mi) 172/176bpm [2641b/mi] 8cal 30/430W
26) 0.1mi - 40(6:41/mi) 167/173bpm [1115b/mi] 8cal 330/454W
27) 0.04mi - 40(17:55/mi) 175/176bpm [3136b/mi] 8cal 78/441W
28) 0.1mi - 38(6:24/mi) 171/177bpm [1094b/mi] 8cal 402/548W
29) 0.05mi - 40(14:43/mi) 177/182bpm [2605b/mi] 8cal 167/516W
30) 0.03mi - 40(19:25/mi) 151/165bpm [2932b/mi] 6cal 92/150W
31) 0.6mi - 7:20(12:13/mi) 143/152bpm [1747b/mi] 66cal 241/370W
32) 0.06mi - 38(11:18/mi) 142/143bpm [1604b/mi] 6cal 200/259W
0.60mi warm up at a conversational pace (no faster than 9:40/mi), 60s walking rest
2 reps of:
• 0.50mi at 8:00/mi, 90s walking rest
6 reps of:
• 0.25mi at 7:35/mi, 60s walking rest
60s walking rest
5 reps of:
• 0.10mi at 7:15/mi, 40s walking rest
40s walking rest
0.60mi cool down at a conversational pace (or slower!)
Paces for reps:
7.53, 7.46
7.32, 7.28, 7.19, 7.22, 7.12, 7.10
6.07, 7.05, 6.12, 6.41, 6.24
1) 0.6mi - 6:55(11:32/mi) 133/145bpm [1533b/mi] 68cal 264/338W
2) 0.05mi - 1:00(18:35/mi) 134/142bpm [2490b/mi] 7cal 92/266W
3) 0.5mi - 3:57(7:53/mi) 161/172bpm [1270b/mi] 48cal 329/362W
4) 0.09mi - 1:30(16:16/mi) 157/171bpm [2553b/mi] 15cal 140/278W
5) 0.5mi - 3:53(7:46/mi) 165/172bpm [1281b/mi] 47cal 351/453W
6) 0.09mi - 1:30(17:23/mi) 156/172bpm [2712b/mi] 14cal 140/350W
7) 0.25mi - 1:53(7:32/mi) 159/171bpm [1197b/mi] 22cal 364/511W
8) 0.06mi - 1:00(16:32/mi) 158/171bpm [2613b/mi] 10cal 69/273W
9) 0.25mi - 1:52(7:28/mi) 160/174bpm [1194b/mi] 22cal 336/448W
10) 0.06mi - 1:00(16:03/mi) 164/174bpm [2634b/mi] 11cal 99/303W
11) 0.25mi - 1:50(7:19/mi) 162/176bpm [1185b/mi] 21cal 364/482W
12) 0.06mi - 1:00(16:09/mi) 165/176bpm [2665b/mi] 11cal 75/358W
13) 0.25mi - 1:50(7:22/mi) 166/175bpm [1222b/mi] 22cal 360/467W
14) 0.06mi - 1:00(17:08/mi) 163/173bpm [2794b/mi] 10cal 74/384W
15) 0.25mi - 1:48(7:12/mi) 166/178bpm [1195b/mi] 22cal 360/486W
16) 0.06mi - 1:00(15:48/mi) 169/178bpm [2670b/mi] 11cal 105/308W
17) 0.25mi - 1:48(7:10/mi) 169/175bpm [1211b/mi] 22cal 356/482W
18) 0.06mi - 1:00(17:26/mi) 167/175bpm [2912b/mi] 11cal 56/353W
19) 0.05mi - 1:00(18:24/mi) 135/151bpm [2484b/mi] 6cal 43/149W
20) 0.1mi - 37(6:07/mi) 139/167bpm [849b/mi] 6cal 388/593W
21) 0.04mi - 40(16:19/mi) 165/169bpm [2692b/mi] 7cal 123/391W
22) 0.1mi - 43(7:05/mi) 161/173bpm [1141b/mi] 8cal 328/448W
23) 0.04mi - 40(16:06/mi) 173/176bpm [2786b/mi] 8cal 70/397W
24) 0.1mi - 37(6:12/mi) 165/171bpm [1024b/mi] 7cal 373/501W
25) 0.04mi - 40(15:21/mi) 172/176bpm [2641b/mi] 8cal 30/430W
26) 0.1mi - 40(6:41/mi) 167/173bpm [1115b/mi] 8cal 330/454W
27) 0.04mi - 40(17:55/mi) 175/176bpm [3136b/mi] 8cal 78/441W
28) 0.1mi - 38(6:24/mi) 171/177bpm [1094b/mi] 8cal 402/548W
29) 0.05mi - 40(14:43/mi) 177/182bpm [2605b/mi] 8cal 167/516W
30) 0.03mi - 40(19:25/mi) 151/165bpm [2932b/mi] 6cal 92/150W
31) 0.6mi - 7:20(12:13/mi) 143/152bpm [1747b/mi] 66cal 241/370W
32) 0.06mi - 38(11:18/mi) 142/143bpm [1604b/mi] 6cal 200/259W
6:55 1:00 3:57 1:30 3:53 1:30 1:53 1:00 1:52 1:00 1:50 1:00 1:50 1:00 1:48 1:00 1:48 1:00 1:00 37 40 43 40 37 40 40 40 38 40 40 7:20 38
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 | 50 | 50 | 13:24 | 107 94-124 | 1434 | 173 170-176 | 236 180-273 | 1/1 |
0.13 | 1:32 | 42 | 11:07 | 130 124-132 | 1445 | 174 172-174 | 277 260-303 | 2/1 |
0.19 | 2:17 | 45 | 11:57 | 130 128-132 | 1553 | 172 172-174 | 281 251-329 | 1/2 |
0.25 | 3:01 | 44 | 11:47 | 132 131-133 | 1556 | 172 168-174 | 258 218-289 | 2/1 |
0.31 | 3:40 | 40 | 10:33 | 134 132-136 | 1414 | 174 172-176 | 277 252-301 | 0/2 |
0.38 | 4:23 | 42 | 11:16 | 135 132-139 | 1521 | 174 172-176 | 289 279-306 | 2/1 |
0.44 | 5:05 | 42 | 11:20 | 142 140-144 | 1609 | 174 172-176 | 274 263-292 | 1/1 |
0.50 | 5:49 | 44 | 11:38 | 142 140-145 | 1653 | 173 170-176 | 296 247-338 | 2/2 |
0.56 | 6:30 | 41 | 11:01 | 143 143-145 | 1574 | 174 172-176 | 256 236-272 | 2/0 |
0.63 | 7:21 | 50 | 13:25 | 141 136-143 | 1893 | 154 116-176 | 225 110-270 | 1/0 |
0.69 | 8:11 | 50 | 13:27 | 127 119-136 | 1708 | 155 116-186 | 228 130-327 | 0/1 |
0.75 | 8:39 | 28 | 7:29 | 139 124-152 | 1039 | 185 182-186 | 329 305-362 | 4/1 |
0.81 | 9:09 | 30 | 7:59 | 161 154-164 | 1285 | 184 182-186 | 342 336-350 | 0/2 |
0.88 | 9:38 | 29 | 7:45 | 167 163-169 | 1295 | 184 180-188 | 342 338-346 | 0/1 |
0.94 | 10:08 | 30 | 7:57 | 169 168-169 | 1343 | 179 178-182 | 344 340-346 | 0/1 |
1.00 | 10:38 | 31 | 8:10 | 167 166-168 | 1364 | 180 178-182 | 339 336-340 | 0/1 |
1.06 | 11:09 | 31 | 8:10 | 169 166-172 | 1380 | 181 178-184 | 346 335-357 | 1/1 |
1.13 | 11:38 | 29 | 7:39 | 171 170-172 | 1308 | 180 178-184 | 335 322-349 | 2/1 |
1.19 | 12:22 | 45 | 11:55 | 169 166-171 | 2014 | 147 118-184 | 230 91-331 | 0/2 |
1.25 | 13:25 | 1:02 | 16:34 | 150 138-165 | 2484 | 124 116-128 | 135 46-157 | 0/0 |
1.31 | 13:52 | 28 | 7:20 | 144 135-155 | 1056 | 185 182-188 | 335 188-373 | 1/0 |
1.38 | 14:20 | 27 | 7:20 | 161 155-167 | 1180 | 184 180-186 | 377 344-409 | 1/2 |
1.44 | 14:48 | 29 | 7:37 | 167 166-168 | 1272 | 180 178-184 | 363 351-384 | 2/1 |
1.50 | 15:19 | 30 | 8:08 | 169 168-169 | 1373 | 179 178-182 | 336 327-353 | 1/1 |
1.56 | 15:49 | 31 | 8:10 | 169 168-170 | 1379 | 181 180-184 | 366 335-375 | 1/1 |
1.63 | 16:20 | 30 | 8:07 | 171 170-172 | 1387 | 183 182-186 | 368 361-382 | 1/2 |
1.69 | 16:47 | 27 | 7:14 | 171 170-172 | 1236 | 184 182-186 | 377 342-453 | 1/0 |
1.75 | 17:16 | 29 | 7:48 | 171 170-172 | 1335 | 183 122-186 | 350 286-365 | 1/1 |
1.81 | 18:15 | 59 | 15:50 | 163 148-172 | 2582 | 123 114-134 | 191 125-350 | 1/1 |
1.88 | 19:03 | 48 | 12:43 | 138 130-148 | 1755 | 143 112-184 | 215 36-511 | 1/1 |
1.94 | 19:30 | 27 | 7:17 | 157 145-162 | 1143 | 186 182-188 | 462 411-510 | 1/1 |
2.00 | 19:59 | 29 | 7:36 | 164 162-167 | 1248 | 182 176-186 | 381 333-419 | 1/2 |
2.06 | 20:28 | 29 | 7:50 | 170 167-171 | 1331 | 185 182-188 | 345 307-370 | 1/1 |
2.13 | 21:19 | 50 | 13:26 | 165 150-171 | 2215 | 143 120-184 | 206 41-363 | 1/0 |
2.19 | 21:59 | 40 | 10:43 | 141 136-150 | 1511 | 159 122-188 | 261 136-390 | 1/1 |
2.25 | 22:27 | 28 | 7:36 | 155 148-163 | 1178 | 186 182-188 | 360 337-374 | 1/3 |
2.31 | 22:53 | 26 | 6:57 | 168 163-169 | 1167 | 183 180-186 | 379 347-448 | 1/1 |
2.38 | 23:21 | 28 | 7:28 | 171 169-173 | 1276 | 185 182-186 | 364 352-389 | 2/0 |
2.44 | 24:11 | 49 | 13:08 | 171 161-174 | 2246 | 138 120-186 | 231 45-354 | 2/2 |
2.50 | 24:49 | 39 | 10:23 | 147 139-159 | 1525 | 162 120-188 | 301 120-482 | 1/1 |
2.56 | 25:17 | 28 | 7:20 | 159 151-165 | 1167 | 185 182-188 | 437 390-481 | 1/2 |
2.63 | 25:43 | 26 | 6:58 | 169 165-171 | 1177 | 184 182-186 | 382 344-434 | 2/1 |
2.69 | 26:12 | 28 | 7:34 | 173 171-175 | 1310 | 185 182-186 | 353 345-358 | 0/1 |
2.75 | 27:01 | 49 | 13:07 | 171 160-176 | 2242 | 149 118-188 | 252 58-362 | 2/1 |
2.81 | 27:39 | 38 | 10:11 | 148 142-159 | 1507 | 163 106-188 | 324 110-467 | 1/3 |
2.88 | 28:06 | 27 | 7:07 | 162 152-168 | 1153 | 188 184-192 | 428 390-463 | 1/1 |
2.94 | 28:32 | 26 | 6:57 | 173 169-175 | 1201 | 184 182-188 | 378 356-438 | 2/1 |
3.00 | 29:01 | 30 | 7:57 | 175 173-175 | 1390 | 184 180-186 | 352 342-363 | 1/0 |
3.06 | 29:55 | 53 | 14:14 | 169 154-174 | 2405 | 136 114-184 | 210 61-384 | 1/1 |
3.13 | 30:32 | 37 | 9:49 | 148 142-156 | 1452 | 177 116-190 | 357 62-486 | 1/2 |
3.19 | 30:57 | 25 | 6:48 | 164 157-171 | 1115 | 188 186-190 | 423 404-446 | 2/1 |
3.25 | 31:23 | 25 | 6:48 | 173 172-174 | 1176 | 186 186-188 | 383 364-417 | 2/1 |
3.31 | 31:51 | 29 | 7:39 | 175 174-177 | 1338 | 185 182-186 | 351 341-364 | 1/2 |
3.38 | 32:43 | 52 | 13:57 | 173 161-178 | 2413 | 134 118-186 | 228 68-352 | 1/2 |
3.44 | 33:17 | 34 | 9:02 | 155 152-161 | 1401 | 140 116-190 | 278 142-482 | 1/1 |
3.50 | 33:42 | 25 | 6:38 | 170 162-174 | 1128 | 187 184-190 | 436 402-453 | 1/1 |
3.56 | 34:10 | 27 | 7:16 | 174 173-175 | 1265 | 185 182-188 | 368 351-396 | 2/1 |
3.63 | 34:39 | 29 | 7:48 | 174 173-175 | 1356 | 183 182-186 | 347 336-361 | 1/0 |
3.69 | 35:35 | 56 | 14:57 | 170 156-175 | 2541 | 137 114-184 | 224 110-353 | 0/3 |
3.75 | 36:44 | 1:09 | 18:22 | 137 126-155 | 2516 | 116 114-118 | 136 121-149 | 1/0 |
3.81 | 37:07 | 23 | 6:10 | 130 125-140 | 803 | 192 188-198 | 511 335-593 | 2/2 |
3.88 | 37:45 | 38 | 10:07 | 161 141-169 | 1627 | 185 120-192 | 365 105-440 | 2/0 |
3.94 | 38:20 | 35 | 9:24 | 157 151-166 | 1476 | 159 116-192 | 214 36-448 | 1/1 |
4.00 | 38:48 | 28 | 7:22 | 168 159-173 | 1237 | 192 190-194 | 407 393-427 | 1/3 |
4.06 | 39:37 | 49 | 13:08 | 169 159-176 | 2219 | 137 114-194 | 232 58-492 | 0/1 |
4.13 | 39:59 | 22 | 5:50 | 166 160-171 | 969 | 190 186-192 | 464 437-501 | 2/0 |
4.19 | 40:47 | 48 | 12:45 | 172 167-176 | 2193 | 143 112-192 | 227 95-455 | 1/1 |
4.25 | 41:11 | 25 | 6:37 | 166 160-170 | 1099 | 193 192-196 | 399 363-426 | 2/3 |
4.31 | 42:00 | 49 | 13:06 | 174 169-176 | 2279 | 147 106-196 | 273 112-454 | 0/0 |
4.38 | 42:27 | 27 | 7:09 | 169 166-173 | 1209 | 186 122-194 | 396 131-498 | 1/1 |
4.44 | 42:55 | 27 | 7:18 | 178 173-182 | 1299 | 189 188-190 | 443 218-548 | 1/0 |
4.50 | 44:06 | 1:11 | 19:00 | 158 136-180 | 3003 | 114 108-120 | 107 90-150 | 0/1 |
4.56 | 44:51 | 45 | 12:08 | 134 132-135 | 1626 | 171 110-174 | 223 97-249 | 3/0 |
4.62 | 45:38 | 46 | 12:19 | 139 134-141 | 1712 | 172 170-174 | 230 220-247 | 2/0 |
4.69 | 46:29 | 52 | 13:50 | 144 140-152 | 1991 | 170 160-174 | 268 52-370 | 0/3 |
4.75 | 47:15 | 45 | 12:02 | 150 147-152 | 1805 | 173 168-176 | 249 211-307 | 1/0 |
4.81 | 47:57 | 43 | 11:24 | 146 145-148 | 1664 | 173 172-176 | 261 243-271 | 2/2 |
4.87 | 48:41 | 44 | 11:45 | 145 144-148 | 1705 | 173 172-174 | 273 265-282 | 1/1 |
4.94 | 49:26 | 45 | 12:00 | 148 146-150 | 1775 | 172 170-174 | 263 229-287 | 0/3 |
5.00 | 50:15 | 49 | 12:56 | 142 138-147 | 1837 | 171 164-174 | 212 155-231 | 0/2 |
5.06 | 50:59 | 44 | 11:42 | 139 138-139 | 1627 | 172 170-174 | 226 216-239 | 0/1 |
5.12 | 51:41 | 42 | 11:20 | 142 140-143 | 1609 | 173 170-174 | 237 234-241 | 1/0 |
5.15 | 51:58 | 17 | 11:25 | 142 141-143 | 1621 | 171 168-172 | 254 245-259 | 1/1 |
Heart
155/182max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 30m,
Range 11m, Flat prediction 51:58
Elevation Graph
No climbs of at least 10 metres detected.
Power
295W (593 max)
Power Graph
Power Bands
Cadence
169 (198 max)
Stride Length: 94cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 81.7 | 179 | 4.6 | 42:28 | 9:12 |
Walk | 18.1 | 119 | 0.5 | 9:23 | 17:27 |
Still | 0.2 | - | - | 7 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:50 | 8:50 | 49.54 |
5km | 30:06 | 9:41 | 49.41 |
5M | 50:20 | 10:04 | 48.17 |
10km | 1:03:40 | 10:15 | 47.57 |
10M | 1:46:28 | 10:39 | 46.77 |
Half | 2:22:33 | 10:53 | 46.15 |
20M | 3:45:12 | 11:16 | 45.58 |
Mara | 5:01:31 | 11:30 | 44.98 |
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