Tue 27th Mar 2018 at 6:00pm by NordRunner

Run > Intervals
  • Time
    42:52
  • Miles
    4.59
  • Min/mi
    9:20
  • Pacing
    69%
  • WAVA
    55.47
  • Stride(cm)
    93
  • Cals
    347
  • Cadence
    186
  • BPM
    135
  • %MHR
    72.5
  • B/mi
    1259
  • Asc(m)
    42
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1.63km - 10:00(6:07/km) 127/142bpm 82cal 9.8/11.79kmph
2) 1.1km - 5:00(4:32/km) 151/156bpm 55cal 13.23/13.67kmph
3) 0.15km - 1:00(6:34/km) 145/150bpm 10cal 9.13/13.17kmph
4) 1.09km - 5:00(4:35/km) 156/164bpm 56cal 13.1/13.98kmph
5) 0.21km - 1:00(4:43/km) 164/166bpm 11cal 12.71/13.87kmph
6) 0.96km - 5:00(5:13/km) 148/164bpm 49cal 11.49/15.99kmph
7) 0.12km - 1:00(8:41/km) 113/118bpm 5cal 6.91/11.89kmph
8) 0.66km - 5:00(7:36/km) 119/131bpm 24cal 7.9/11.56kmph
9) 0.12km - 1:00(8:33/km) 122/129bpm 5cal 7.02/11.15kmph
10) 0.68km - 5:00(7:22/km) 123/133bpm 27cal 8.14/11.35kmph
11) 0.17km - 1:00(5:48/km) 121/129bpm 5cal 10.35/11.42kmph
12) 0.5km - 2:52(5:45/km) 126/128bpm 18cal 10.45/11.56kmph
10:00 5:00 1:00 5:00 1:00 5:00 1:00 5:00 1:00 5:00 1:00 2:52

Pace

7% 1% 26% 24% 8% 34%

Splits

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 9:26 103 92-111 972 175 120-192 0/1
0.13 1:16 40 10:44 119 113-123 1278 187 182-190 6/0
0.19 1:55 39 10:22 125 123-127 1296 185 180-190 4/0
0.25 2:40 46 12:15 125 124-126 1530 186 184-190 5/0
0.31 3:21 41 10:53 125 124-125 1360 188 184-190 2/0
0.38 3:56 35 9:20 125 122-127 1168 193 190-198 2/0
0.44 4:30 33 8:56 124 122-127 1108 191 190-194 0/0
0.50 5:05 35 9:23 123 121-126 1154 192 190-194 0/0
0.56 5:41 37 9:45 126 123-129 1229 192 186-196 4/0
0.63 6:19 37 9:59 132 128-134 1319 189 186-192 1/0
0.69 6:54 35 9:21 135 133-136 1263 192 190-194 1/0
0.75 7:29 35 9:12 131 130-133 1205 194 192-196 1/0
0.81 8:03 34 9:12 130 130-131 1195 193 192-196 1/0
0.88 8:39 36 9:35 131 130-134 1256 193 190-196 1/0
0.94 9:15 36 9:40 135 132-138 1304 192 188-196 0/2
1.00 9:51 36 9:31 140 138-142 1333 190 188-192 0/1
1.06 10:21 30 7:58 143 138-147 1140 200 190-206 0/3
1.13 10:48 27 7:08 147 146-148 1048 207 206-208 4/0
1.19 11:14 27 7:09 148 148-149 1059 207 204-208 2/0
1.25 11:42 28 7:22 150 149-151 1104 206 204-208 3/0
1.31 12:10 28 7:25 151 150-152 1121 206 206-206 3/0
1.38 12:38 29 7:36 155 153-156 1179 206 206-208 3/0
1.44 13:06 27 7:20 155 155-156 1136 206 204-206 0/1
1.50 13:33 27 7:10 155 154-156 1110 207 206-208 0/0
1.56 14:00 27 7:10 151 149-154 1083 208 204-212 2/0
1.63 14:27 27 7:13 152 149-153 1097 206 206-206 5/0
1.69 14:54 28 7:22 152 151-153 1119 206 206-208 0/0
1.75 15:33 39 10:19 147 142-150 1516 183 124-206 0/2
1.81 16:07 34 9:04 141 138-143 1278 192 188-208 0/1
1.88 16:35 28 7:21 146 143-148 1074 207 206-208 0/2
1.94 17:02 28 7:23 150 149-151 1107 207 206-208 2/0
2.00 17:30 28 7:30 155 152-157 1161 206 204-206 2/0
2.06 17:58 28 7:23 154 151-157 1137 207 206-208 1/0
2.13 18:24 26 7:02 153 151-154 1077 209 206-210 2/0
2.19 18:54 30 7:59 156 155-159 1245 207 206-208 4/0
2.25 19:25 31 8:15 162 159-164 1336 205 204-206 1/1
2.31 19:53 28 7:22 163 162-164 1201 206 204-208 1/3
2.38 20:20 27 7:10 162 160-164 1162 209 208-210 0/4
2.44 20:45 25 6:41 161 160-162 1076 209 208-210 0/3
2.50 21:13 28 7:30 163 162-163 1223 209 208-210 0/2
2.56 21:42 29 7:44 165 164-166 1277 207 206-208 0/2
2.63 23:18 1:36 +1:10 25:37 147 120-165 3765 182 102-208 0/6
2.69 23:44 26 6:54 137 128-145 945 207 192-212 0/4
2.75 24:09 25 6:45 150 145-153 1014 208 192-212 0/4
2.81 24:37 28 7:29 155 153-158 1160 211 208-212 0/2
2.88 25:04 27 7:13 159 158-159 1148 208 206-212 0/0
2.94 25:33 28 7:35 161 159-162 1220 207 206-208 0/1
3.00 26:02 29 7:42 160 159-161 1231 207 204-208 0/2
3.06 26:28 27 7:06 157 157-158 1116 202 200-204 0/2
3.13 27:15 47 12:28 147 136-158 1832 179 108-204 0/1
3.19 28:01 46 12:09 131 122-136 1591 160 116-192 0/1
3.25 28:56 56 14:51 114 110-119 1692 125 118-182 0/1
3.31 29:35 38 10:14 122 116-128 1249 189 184-192 0/0
3.38 30:41 1:07 17:46 115 105-128 2043 134 118-188 1/0
3.44 31:18 37 9:46 122 116-127 1191 188 186-192 1/0
3.50 31:56 38 10:15 129 128-131 1321 190 188-192 2/0
3.56 32:58 1:02 16:25 121 110-130 1986 126 118-190 0/0
3.63 33:41 43 11:28 111 106-116 1273 158 126-196 0/2
3.69 34:15 35 9:14 120 116-124 1107 190 188-194 1/1
3.75 35:08 53 14:03 122 113-129 1713 135 114-190 0/0
3.81 36:06 58 15:32 111 108-117 1724 131 118-230 4/0
3.88 36:44 38 10:05 124 120-127 1251 188 186-190 1/0
3.94 37:24 40 10:34 130 128-132 1374 190 188-192 3/0
4.00 38:02 38 10:10 131 130-132 1331 189 188-190 2/0
4.06 38:46 44 11:45 126 123-131 1481 156 118-194 1/0
4.13 39:21 35 9:22 125 124-126 1171 193 190-194 0/2
4.19 40:18 57 15:11 118 113-125 1792 146 114-194 0/3
4.25 40:52 34 8:56 119 115-123 1063 191 188-194 0/3
4.31 41:27 36 9:28 127 123-129 1203 181 124-194 0/1
4.38 42:03 36 9:37 125 123-127 1202 193 188-196 0/5
4.44 42:34 31 8:15 126 123-127 1039 195 190-200 0/1
4.50 43:08 34 8:57 125 123-126 1119 193 190-196 0/6
4.56 43:45 37 9:53 126 125-128 1245 192 188-196 0/4
4.59 44:02 17 10:39 125 124-126 1331 191 188-194 0/2

Heart

135/166max
  • Show Beats/Mile

Elevation

Asc 42m, Range 63m, Flat prediction 44:33
Elevation Graph
Biggest Climbs (m) Min/mi
31 2.9% 10:05
26 2.1% 7:30
14 1.7% 7:23
13 1.9% 11:50
See your biggest climbs

Cadence

186 (230 max) Stride Length: 93cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 82.5 196 4.2 36:19 8:38
Walk 17.0 119 0.4 7:30 19:23
Still 0.5 - - 13 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:44 6:59 50.77% More
800m 3:37 7:16 58.20% More
1km 4:31 7:16 60.79% More
Mile 7:36 7:36 61.30% More
5k 27:05 8:43 58.61% More

Predictions

Dist Time Per Mile WAVA
1M 8:36 8:36 54.16
5km 28:25 9:09 55.85
5M 46:55 9:23 55.29
10km 58:59 9:30 55.01
10M 1:37:23 9:44 55.18
Half 2:09:26 9:53 54.57
20M 3:22:10 10:07 55.37
Mara 4:28:43 10:15 55.55

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