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Wed 5th Feb 2025 at 12:55pm by RooA

Run > Intervals
  • Time
    51:58
  • Miles
    5.15
  • Min/mi
    10:05
  • Pacing
    72%
  • WAVA
    48.11
  • Stride(cm)
    94
  • Cals
    554
  • Watts
    295
  • Cadence
    169
  • BPM
    155
  • %MHR
    79.5
  • B/mi
    1564
  • Asc(m)
    30
  • 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
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

Pace

4% 12% 37% 8% 28% 11%

Splits

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

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

Distance Time Mins/mi WAVA Fastest
400m 1:46 7:08 50.41% More
800m 3:50 7:42 51.60% More
1km 5:35 8:59 46.13% More
Mile 8:35 8:35 50.99% More
5k 28:33 9:11 52.10% More
5 miles 50:07 10:01 48.38% More

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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