Tue 11th Mar 2025 at 10:10am by fetcheveryone
Run > Intervals
windy
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Time
50:38
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Miles 5.48
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Min/mi 9:14
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Pacing
67%
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WAVA
51.21
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Stride(cm)
108
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Cals
641
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Cadence
162
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BPM
142
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%MHR
76.8
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B/mi 1313
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Asc(m)
24
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Surface
Road
Notes & Comments

WU, 6 x 0.5mi, 2 min walk recoveries, CD.
1, 3 & 5 into a fairly strong wind. Felt ok, don’t feel I can run much faster atm.
1) 1mi - 9:37(9:37/mi) 131/145bpm [1259b/mi] 119cal 6.25/7.08mph
2) 0.24mi - 2:18(9:24/mi) 136/142bpm [1279b/mi] 29cal 6.38/6.95mph
3) 0.5mi - 3:46(7:32/mi) 148/162bpm [1116b/mi] 54cal 7.96/8.58mph
4) 0.12mi - 2:00(16:44/mi) 138/162bpm [2309b/mi] 25cal 3.59/7.78mph
5) 0.5mi - 3:40(7:21/mi) 155/162bpm [1138b/mi] 54cal 8.17/8.47mph
6) 0.13mi - 2:00(15:52/mi) 130/162bpm [2062b/mi] 20cal 3.78/8.06mph
7) 0.5mi - 3:37(7:14/mi) 156/167bpm [1127b/mi] 52cal 8.3/9.58mph
8) 0.12mi - 2:00(16:46/mi) 134/167bpm [2247b/mi] 19cal 3.58/7.95mph
9) 0.5mi - 3:37(7:14/mi) 155/167bpm [1122b/mi] 51cal 8.29/8.75mph
10) 0.12mi - 2:00(16:17/mi) 138/165bpm [2246b/mi] 20cal 3.69/8.08mph
11) 0.5mi - 3:39(7:18/mi) 156/167bpm [1139b/mi] 52cal 8.22/9.25mph
12) 0.12mi - 2:00(16:28/mi) 141/168bpm [2321b/mi] 20cal 3.65/8.01mph
13) 0.5mi - 3:41(7:22/mi) 156/168bpm [1149b/mi] 54cal 8.14/8.85mph
14) 0.11mi - 2:00(17:54/mi) 137/167bpm [2452b/mi] 20cal 3.35/7.99mph
15) 0.52mi - 4:43(9:08/mi) 137/147bpm [1251b/mi] 52cal 6.57/6.87mph
1, 3 & 5 into a fairly strong wind. Felt ok, don’t feel I can run much faster atm.
1) 1mi - 9:37(9:37/mi) 131/145bpm [1259b/mi] 119cal 6.25/7.08mph
2) 0.24mi - 2:18(9:24/mi) 136/142bpm [1279b/mi] 29cal 6.38/6.95mph
3) 0.5mi - 3:46(7:32/mi) 148/162bpm [1116b/mi] 54cal 7.96/8.58mph
4) 0.12mi - 2:00(16:44/mi) 138/162bpm [2309b/mi] 25cal 3.59/7.78mph
5) 0.5mi - 3:40(7:21/mi) 155/162bpm [1138b/mi] 54cal 8.17/8.47mph
6) 0.13mi - 2:00(15:52/mi) 130/162bpm [2062b/mi] 20cal 3.78/8.06mph
7) 0.5mi - 3:37(7:14/mi) 156/167bpm [1127b/mi] 52cal 8.3/9.58mph
8) 0.12mi - 2:00(16:46/mi) 134/167bpm [2247b/mi] 19cal 3.58/7.95mph
9) 0.5mi - 3:37(7:14/mi) 155/167bpm [1122b/mi] 51cal 8.29/8.75mph
10) 0.12mi - 2:00(16:17/mi) 138/165bpm [2246b/mi] 20cal 3.69/8.08mph
11) 0.5mi - 3:39(7:18/mi) 156/167bpm [1139b/mi] 52cal 8.22/9.25mph
12) 0.12mi - 2:00(16:28/mi) 141/168bpm [2321b/mi] 20cal 3.65/8.01mph
13) 0.5mi - 3:41(7:22/mi) 156/168bpm [1149b/mi] 54cal 8.14/8.85mph
14) 0.11mi - 2:00(17:54/mi) 137/167bpm [2452b/mi] 20cal 3.35/7.99mph
15) 0.52mi - 4:43(9:08/mi) 137/147bpm [1251b/mi] 52cal 6.57/6.87mph
9:37 2:18 3:46 2:00 3:40 2:00 3:37 2:00 3:37 2:00 3:39 2:00 3:41 2:00 4:43
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 35 | 35 | 9:15 | 94 75-114 | 869 | 163 158-164 | 1/2 |
0.13 | 1:09 | 34 | 9:02 | 121 116-127 | 1094 | 164 164-164 | 0/2 |
0.19 | 1:45 | 36 | 9:36 | 126 122-129 | 1209 | 163 162-164 | 1/1 |
0.25 | 2:21 | 36 | 9:40 | 131 130-132 | 1266 | 163 160-164 | 0/1 |
0.31 | 2:56 | 35 | 9:26 | 134 132-137 | 1264 | 163 162-164 | 1/1 |
0.38 | 3:32 | 36 | 9:29 | 134 133-136 | 1271 | 163 156-164 | 0/2 |
0.44 | 4:06 | 35 | 9:13 | 137 133-139 | 1262 | 164 164-166 | 1/1 |
0.50 | 4:41 | 34 | 9:10 | 140 137-142 | 1284 | 165 164-166 | 1/1 |
0.56 | 5:15 | 34 | 9:06 | 142 139-144 | 1293 | 165 164-166 | 0/2 |
0.63 | 5:48 | 34 | 8:58 | 142 135-145 | 1274 | 166 164-168 | 0/1 |
0.69 | 6:22 | 33 | 8:53 | 133 132-134 | 1181 | 166 164-168 | 1/0 |
0.75 | 6:56 | 34 | 9:10 | 133 131-135 | 1219 | 165 164-166 | 1/0 |
0.81 | 7:30 | 34 | 8:59 | 137 136-138 | 1230 | 168 166-168 | 0/2 |
0.88 | 8:29 | 59 | 15:49 | 134 122-140 | 2120 | 165 162-168 | 1/2 |
0.94 | 9:04 | 35 | 9:14 | 128 125-134 | 1181 | 165 160-168 | 1/0 |
1.00 | 9:36 | 32 | 8:40 | 123 122-125 | 1065 | 165 164-166 | 1/0 |
1.06 | 10:11 | 35 | 9:16 | 133 127-134 | 1233 | 166 164-168 | 1/0 |
1.13 | 10:46 | 35 | 9:16 | 137 134-141 | 1270 | 165 164-166 | 1/0 |
1.19 | 11:20 | 35 | 9:15 | 141 140-142 | 1305 | 167 166-168 | 1/0 |
1.25 | 11:56 | 35 | 9:21 | 136 133-137 | 1272 | 164 156-172 | 0/0 |
1.31 | 12:22 | 26 | 7:04 | 137 135-139 | 968 | 177 176-178 | 2/3 |
1.38 | 12:50 | 28 | 7:35 | 137 135-138 | 1038 | 177 176-178 | 1/2 |
1.44 | 13:20 | 29 | 7:47 | 137 135-138 | 1067 | 176 176-178 | 1/3 |
1.50 | 13:49 | 29 | 7:43 | 147 137-151 | 1134 | 178 176-182 | 1/1 |
1.56 | 14:16 | 27 | 7:19 | 149 147-153 | 1090 | 180 178-180 | 0/3 |
1.63 | 14:45 | 29 | 7:46 | 158 155-159 | 1228 | 179 178-180 | 2/1 |
1.69 | 15:15 | 30 | 7:52 | 158 157-161 | 1244 | 179 178-180 | 2/1 |
1.75 | 15:44 | 29 | 7:48 | 161 160-162 | 1256 | 180 178-182 | 0/2 |
1.81 | 16:49 | 1:05 | 17:23 | 141 129-159 | 2451 | 111 106-118 | 1/2 |
1.88 | 17:44 | 55 | 14:44 | 129 126-134 | 1900 | 118 112-176 | 1/2 |
1.94 | 18:12 | 28 | 7:21 | 142 134-146 | 1043 | 180 180-182 | 2/1 |
2.00 | 18:39 | 27 | 7:08 | 147 141-151 | 1050 | 180 178-180 | 1/0 |
2.06 | 19:06 | 27 | 7:13 | 155 151-158 | 1120 | 181 178-182 | 1/0 |
2.13 | 19:33 | 27 | 7:10 | 159 158-159 | 1138 | 183 182-184 | 0/1 |
2.19 | 20:01 | 28 | 7:31 | 160 159-161 | 1203 | 180 178-182 | 0/3 |
2.25 | 20:29 | 29 | 7:39 | 161 161-162 | 1230 | 180 180-180 | 1/0 |
2.31 | 20:58 | 29 | 7:41 | 159 158-161 | 1223 | 180 178-180 | 2/0 |
2.38 | 21:28 | 29 | 7:50 | 161 159-162 | 1260 | 179 174-182 | 1/1 |
2.44 | 22:29 | 1:01 | 16:19 | 140 121-159 | 2285 | 114 112-116 | 1/1 |
2.50 | 23:25 | 56 | 14:54 | 112 107-120 | 1669 | 122 110-176 | 0/1 |
2.56 | 23:50 | 25 | 6:43 | 122 107-142 | 820 | 186 180-188 | 1/1 |
2.63 | 24:16 | 26 | 6:51 | 152 145-158 | 1041 | 186 186-188 | 3/2 |
2.69 | 24:43 | 28 | 7:21 | 161 158-163 | 1184 | 184 182-186 | 1/1 |
2.75 | 25:11 | 28 | 7:21 | 162 158-164 | 1190 | 184 184-186 | 2/2 |
2.81 | 25:38 | 27 | 7:13 | 163 162-164 | 1176 | 184 182-186 | 1/3 |
2.88 | 26:05 | 27 | 7:15 | 163 163-164 | 1183 | 183 182-184 | 1/4 |
2.94 | 26:33 | 28 | 7:34 | 165 163-167 | 1248 | 182 180-184 | 3/0 |
3.00 | 27:03 | 29 | 7:49 | 167 167-167 | 1305 | 181 178-184 | 2/1 |
3.06 | 28:11 | 1:09 | 18:16 | 146 122-166 | 2668 | 114 106-178 | 1/1 |
3.13 | 29:02 | 51 | 13:37 | 113 108-121 | 1538 | 122 112-182 | 1/0 |
3.19 | 29:29 | 27 | 7:15 | 126 110-139 | 913 | 182 182-184 | 1/2 |
3.25 | 29:57 | 28 | 7:21 | 148 139-156 | 1089 | 182 182-184 | 1/0 |
3.31 | 30:23 | 26 | 7:00 | 159 156-163 | 1112 | 185 182-186 | 1/0 |
3.38 | 30:50 | 27 | 7:13 | 161 160-162 | 1162 | 185 184-186 | 1/0 |
3.44 | 31:18 | 28 | 7:31 | 162 161-163 | 1216 | 183 182-184 | 1/3 |
3.50 | 31:46 | 28 | 7:21 | 163 161-165 | 1198 | 183 182-184 | 1/2 |
3.56 | 32:13 | 27 | 7:20 | 166 165-167 | 1216 | 185 184-186 | 2/1 |
3.63 | 32:47 | 34 | 8:57 | 165 161-166 | 1477 | 177 114-186 | 1/1 |
3.69 | 33:53 | 1:06 | 17:35 | 141 123-161 | 2479 | 113 110-116 | 1/2 |
3.75 | 34:42 | 49 | 13:04 | 121 118-124 | 1581 | 138 112-186 | 0/2 |
3.81 | 35:08 | 26 | 6:51 | 127 121-132 | 871 | 184 184-186 | 0/2 |
3.88 | 35:35 | 27 | 7:16 | 147 132-160 | 1068 | 184 182-186 | 1/1 |
3.94 | 36:01 | 26 | 6:58 | 161 160-163 | 1122 | 184 182-186 | 1/2 |
4.00 | 36:28 | 27 | 7:15 | 164 163-165 | 1188 | 184 182-184 | 0/3 |
4.06 | 36:56 | 28 | 7:29 | 165 164-165 | 1234 | 184 182-184 | 0/3 |
4.13 | 37:25 | 28 | 7:35 | 164 164-165 | 1244 | 183 182-184 | 1/2 |
4.19 | 37:53 | 29 | 7:36 | 165 164-165 | 1255 | 183 182-184 | 1/3 |
4.25 | 38:22 | 29 | 7:46 | 166 166-167 | 1288 | 184 166-190 | 2/1 |
4.31 | 39:29 | 1:06 | 17:44 | 148 126-167 | 2624 | 113 106-166 | 1/3 |
4.38 | 40:22 | 54 | 14:20 | 125 119-136 | 1791 | 141 108-182 | 1/1 |
4.44 | 40:50 | 27 | 7:14 | 138 129-147 | 997 | 183 182-184 | 0/1 |
4.50 | 41:18 | 28 | 7:33 | 151 149-152 | 1139 | 183 182-184 | 1/1 |
4.56 | 41:45 | 27 | 7:12 | 157 155-159 | 1129 | 185 182-186 | 0/0 |
4.62 | 42:12 | 27 | 7:08 | 160 158-162 | 1141 | 186 184-188 | 3/1 |
4.69 | 42:40 | 28 | 7:30 | 162 162-162 | 1215 | 182 182-182 | 1/2 |
4.75 | 43:08 | 28 | 7:33 | 164 163-165 | 1238 | 184 182-184 | 0/1 |
4.81 | 43:36 | 28 | 7:33 | 167 165-168 | 1262 | 184 182-186 | 2/0 |
4.87 | 44:17 | 41 | 10:57 | 166 160-168 | 1817 | 156 104-188 | 2/0 |
4.94 | 45:26 | 1:09 | 18:19 | 133 117-156 | 2437 | 108 106-110 | 1/1 |
5.00 | 46:15 | 49 | 13:00 | 112 108-118 | 1455 | 132 106-170 | 1/0 |
5.06 | 46:50 | 35 | 9:20 | 125 119-134 | 1166 | 168 166-170 | 1/1 |
5.12 | 47:24 | 35 | 9:14 | 137 137-138 | 1264 | 168 168-168 | 1/1 |
5.19 | 47:58 | 34 | 8:56 | 139 138-140 | 1242 | 170 168-170 | 1/1 |
5.25 | 48:31 | 33 | 8:44 | 141 140-142 | 1232 | 171 170-172 | 0/3 |
5.31 | 49:05 | 34 | 9:05 | 141 139-143 | 1280 | 170 170-170 | 1/1 |
5.38 | 49:38 | 33 | 8:56 | 143 142-144 | 1277 | 170 168-172 | 0/1 |
5.44 | 50:13 | 35 | 9:13 | 146 145-147 | 1346 | 170 168-172 | 2/0 |
5.48 | 50:38 | 25 | 9:31 | 147 146-147 | 1399 | 169 168-170 | 0/2 |
Heart
142/168max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 24m,
Range 30m, Flat prediction 50:38
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
162 (190 max)
Stride Length: 108cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 78.3 | 175 | 4.9 | 39:40 | 8:08 |
Walk | 21.5 | 111 | 0.6 | 10:52 | 17:54 |
Still | 0.2 | - | - | 6 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:21 | 8:21 | 52.01 |
5km | 27:45 | 8:56 | 52.22 |
5M | 45:57 | 9:11 | 51.37 |
10km | 57:51 | 9:19 | 50.93 |
10M | 1:35:48 | 9:35 | 50.47 |
Half | 2:07:32 | 9:44 | 50.01 |
20M | 3:19:43 | 9:59 | 49.92 |
Mara | 4:25:54 | 10:09 | 50.10 |
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Nice reps.