Tue 28th Aug 2018 at 5:00pm by NordRunner

Run > Intervals
  • Time
    55:59
  • Miles
    6.28
  • Min/mi
    8:55
  • Pacing
    71%
  • WAVA
    59.19
  • Stride(cm)
    96
  • Cals
    549
  • Cadence
    189
  • BPM
    151
  • %MHR
    81.3
  • B/mi
    1348
  • Asc(m)
    42
  • Hillscore
    11
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 6:27(6:27/km) 139/146bpm 62cal 9.31/11.49kmph
2) 0.61km - 3:33(5:50/km) 133/139bpm 31cal 10.3/10.68kmph
3) 0.25km - 1:30(6:07/km) 138/143bpm 14cal 9.82/10.58kmph
4) 1km - 4:33(4:33/km) 156/166bpm 49cal 13.18/15.15kmph
5) 0.11km - 1:30(13:08/km) 147/162bpm 14cal 4.57/14.01kmph
6) 1km - 4:22(4:22/km) 157/170bpm 46cal 13.72/15.42kmph
7) 0.15km - 1:30(10:12/km) 148/171bpm 13cal 5.88/13.3kmph
8) 1km - 4:30(4:31/km) 163/172bpm 49cal 13.31/14.64kmph
9) 0.13km - 1:30(12:00/km) 148/171bpm 13cal 5/13.23kmph
10) 1km - 4:19(4:20/km) 164/174bpm 47cal 13.85/15.52kmph
11) 0.15km - 1:30(9:53/km) 154/170bpm 15cal 6.07/13.77kmph
12) 1km - 4:51(4:51/km) 164/178bpm 53cal 12.36/15.65kmph
13) 0.13km - 1:30(11:56/km) 151/170bpm 13cal 5.03/12.8kmph
14) 1km - 4:36(4:36/km) 155/168bpm 45cal 13.03/16.06kmph
15) 0.14km - 1:30(10:22/km) 142/161bpm 11cal 5.79/6.89kmph
16) 1km - 5:42(5:42/km) 156/163bpm 57cal 10.53/11.59kmph
17) 0.46km - 2:37(5:45/km) 140/148bpm 17cal 10.43/11.08kmph
6:27 3:33 1:30 4:33 1:30 4:22 1:30 4:30 1:30 4:19 1:30 4:51 1:30 4:36 1:30 5:42 2:37

Pace

6% 11% 30% 8% 46%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 37 37 9:50 132 122-139 1299 183 120-190 4/0
0.13 1:22 45 11:55 137 135-142 1633 184 180-190 6/0
0.19 2:04 43 11:20 140 136-143 1587 187 186-190 1/0
0.25 2:50 46 12:17 141 138-143 1731 188 186-190 4/0
0.31 3:28 38 10:08 143 142-145 1448 189 188-190 3/0
0.38 4:03 34 9:11 141 138-143 1294 193 190-196 1/0
0.44 4:39 36 9:40 141 139-142 1362 191 190-192 0/0
0.50 5:13 34 9:10 142 138-144 1301 192 190-194 3/0
0.56 5:52 39 10:18 136 132-143 1401 190 188-194 2/0
0.63 6:28 37 9:46 135 132-136 1318 192 190-194 1/0
0.69 7:05 37 9:51 132 129-135 1299 193 190-196 0/0
0.75 7:39 34 8:59 131 130-132 1176 195 192-196 0/1
0.81 8:13 35 9:12 131 129-132 1206 193 192-194 0/2
0.88 8:48 34 9:09 134 133-136 1227 194 192-198 0/2
0.94 9:24 36 9:36 135 133-136 1295 192 190-194 1/0
1.00 9:59 36 9:30 138 135-139 1310 192 190-192 5/0
1.06 10:35 36 9:38 140 137-143 1349 193 190-196 2/0
1.13 11:13 37 10:00 137 135-139 1369 192 184-194 0/0
1.19 11:46 33 8:54 133 130-135 1184 198 190-208 5/0
1.25 12:13 27 7:09 149 137-156 1066 206 204-208 3/0
1.31 12:40 27 7:06 154 153-156 1095 209 206-210 0/10
1.38 13:07 27 7:20 153 149-157 1121 206 202-210 0/4
1.44 13:34 26 7:02 156 153-159 1097 209 208-210 0/0
1.50 14:01 27 7:15 160 158-162 1159 210 208-210 1/0
1.56 14:29 28 7:31 161 160-163 1209 208 208-208 0/1
1.63 14:57 28 7:30 163 160-166 1222 207 206-208 1/0
1.69 15:26 29 7:41 161 160-164 1236 207 206-208 2/0
1.75 15:52 26 6:59 161 160-162 1124 206 192-210 0/1
1.81 16:52 1:00 15:56 154 144-162 2453 141 114-210 0/2
1.88 17:43 51 13:32 133 121-143 1801 134 110-210 1/1
1.94 18:10 27 7:11 137 127-142 984 207 194-212 1/0
2.00 18:35 26 6:54 146 145-148 1006 210 210-212 0/2
2.06 19:01 26 6:56 157 147-162 1090 210 208-212 1/0
2.13 19:29 28 7:21 161 159-163 1184 209 208-210 2/0
2.19 19:55 26 6:59 163 162-164 1140 210 208-212 0/0
2.25 20:22 27 7:11 165 162-169 1186 210 208-210 0/1
2.31 20:50 28 7:22 170 169-170 1254 210 208-212 0/2
2.38 21:15 25 6:44 167 165-169 1125 210 208-210 0/4
2.44 21:41 26 6:59 167 166-170 1167 210 208-212 0/3
2.50 22:30 49 13:03 166 153-171 2165 151 112-210 3/0
2.56 23:29 59 15:37 135 126-150 2109 129 122-208 4/2
2.63 23:55 27 7:07 136 123-155 967 208 204-212 1/1
2.69 24:24 28 7:35 159 154-163 1206 210 208-212 3/0
2.75 24:51 27 7:09 169 166-171 1209 209 208-210 2/0
2.81 25:18 27 7:13 171 169-172 1233 209 208-210 1/0
2.88 25:45 27 7:12 168 165-170 1211 209 208-210 0/0
2.94 26:11 26 6:58 166 162-170 1156 210 210-210 0/2
3.00 26:38 27 7:08 168 168-168 1199 209 208-210 1/1
3.06 27:05 27 7:10 167 166-168 1196 209 208-210 1/0
3.13 27:32 27 7:17 170 169-172 1237 209 208-210 0/1
3.19 28:04 32 8:27 171 168-172 1446 198 118-210 2/0
3.25 29:21 1:17 20:35 145 130-165 2984 113 108-120 2/1
3.31 29:48 28 7:21 133 125-144 978 198 116-240 0/3
3.38 30:12 24 6:26 153 145-158 985 211 210-212 2/0
3.44 30:37 24 6:30 161 160-162 1046 211 210-212 0/1
3.50 31:03 26 6:53 168 163-171 1158 212 210-216 0/1
3.56 31:29 27 7:07 171 171-171 1218 211 210-214 2/0
3.63 31:57 28 7:25 170 169-171 1260 210 210-210 1/0
3.69 32:25 28 7:21 170 169-171 1251 211 210-212 0/1
3.75 32:53 28 7:27 169 168-171 1259 210 208-212 0/2
3.81 33:17 24 6:23 171 169-173 1092 212 210-212 0/3
3.88 33:44 27 7:15 170 168-171 1232 209 204-212 0/2
3.94 34:47 1:03 16:46 158 151-169 2648 136 120-210 0/4
4.00 35:27 41 10:48 136 126-149 1470 152 120-218 0/4
4.06 35:53 26 6:57 147 135-155 1022 210 206-212 0/6
4.13 36:22 29 7:39 161 156-167 1232 209 208-210 6/0
4.19 37:04 42 11:06 167 160-173 1854 202 196-208 11/0
4.25 37:36 33 8:41 174 173-176 1510 199 196-204 4/0
4.31 38:04 28 7:28 169 168-172 1262 204 200-208 0/0
4.38 38:30 26 7:01 167 166-167 1172 210 208-210 0/2
4.44 38:57 26 7:01 168 167-169 1178 210 210-212 0/1
4.50 39:23 27 7:09 169 166-170 1207 210 210-210 1/0
4.56 39:52 28 7:30 170 169-171 1275 208 206-210 0/1
4.62 40:40 49 12:58 164 155-170 2127 135 102-208 1/0
4.69 41:39 59 15:42 142 137-152 2230 129 108-218 1/0
4.75 42:09 30 7:55 139 137-142 1101 212 210-212 0/0
4.81 42:35 26 6:54 143 141-144 987 211 208-212 3/0
4.87 43:04 29 7:44 145 142-150 1120 208 206-210 3/0
4.94 43:32 28 7:27 158 151-163 1176 211 210-212 1/0
5.00 44:07 35 9:20 159 156-161 1484 203 200-208 8/0
5.06 44:34 28 7:25 163 162-165 1210 206 204-206 0/3
5.12 44:59 24 6:25 164 161-165 1052 207 206-208 0/5
5.19 45:24 26 6:51 166 165-168 1136 208 206-210 0/1
5.25 45:51 27 7:16 166 165-167 1206 211 210-212 0/1
5.31 46:40 48 12:52 156 149-164 2007 142 120-210 0/3
5.38 47:39 59 15:51 135 127-150 2141 120 118-124 0/3
5.44 48:14 34 9:11 138 129-154 1267 197 192-248 2/1
5.50 48:48 34 9:09 160 157-163 1463 195 192-198 1/0
5.56 49:23 35 9:27 159 157-162 1503 194 192-196 1/0
5.63 49:57 34 9:05 160 159-161 1454 195 194-196 0/0
5.69 50:31 34 8:58 158 157-160 1417 197 196-200 0/1
5.75 51:04 33 8:45 158 153-161 1384 197 194-204 0/1
5.81 51:37 33 8:46 154 153-156 1350 196 196-196 0/3
5.88 52:12 35 9:19 160 158-162 1490 197 196-198 0/1
5.94 52:47 35 9:19 159 158-160 1481 195 194-196 0/1
6.00 53:23 36 9:36 154 146-159 1479 195 190-198 0/2
6.06 53:57 34 9:11 143 140-147 1313 196 194-200 0/5
6.13 54:32 35 9:25 139 135-140 1308 196 194-200 0/1
6.19 55:06 34 9:00 140 138-142 1261 196 192-204 0/7
6.25 55:40 34 8:57 138 137-140 1235 193 192-194 0/6
6.28 55:58 18 10:26 136 134-137 1420 189 186-190 1/0

Heart

151/176max
  • Show Beats/Mile

Elevation

Asc 42m, Range 49m, Flat prediction 56:05
Elevation Graph
Biggest Climbs (m) Min/mi
29 3.3% 10:28
27 7.0% 8:09
20 3.8% 9:26
20 3.3% 7:35
15 2.8% 7:42
See your biggest climbs

Cadence

189 (248 max) Stride Length: 96cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 85.2 202 5.8 47:41 8:12
Walk 14.7 118 0.5 8:14 17:54
Still 0.1 - - 3 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:38 6:34 54.32% More
800m 3:26 6:55 61.64% More
1km 4:18 6:56 64.20% More
Mile 7:57 7:57 59.08% More
5k 25:55 8:20 61.78% More
5 miles 42:56 8:35 60.97% More
10k 55:17 8:54 59.23% More

Predictions

Dist Time Per Mile WAVA
1M 8:05 8:05 58.11
5km 26:40 8:35 60.04
5M 44:02 8:48 59.45
10km 55:22 8:55 59.15
10M 1:31:24 9:08 59.36
Half 2:01:29 9:16 58.70
20M 3:09:45 9:29 59.56
Mara 4:12:12 9:38 59.75

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