Tue 6th Aug 2019 at 8:00am by hillstrider

Run > Intervals
  • warm
  • Time
    57:04
  • Miles
    5.27
  • Min/mi
    10:50
  • Pacing
    68%
  • WAVA
    54.76
  • Stride(cm)
    89
  • Cals
    344
  • Cadence
    166
  • BPM
    124
  • %MHR
    73.7
  • B/mi
    1340
  • Asc(m)
    80
  • Hillscore
    3
  • Surface
    Mixed

Notes & Comments

Long warm up, 5,4,3,2,1, minute efforts with one minute walk recoveries between each. Long warm down.

Split Summary
===
1) 1m - 11:57(11:57/m) 141/174bpm 113cal 5.02/5.8mph
2) 1m - 10:31(10:31/m) 116/130bpm 53cal 5.7/6.76mph
3) 1m - 9:48(9:48/m) 127/138bpm 68cal 6.12/7.97mph
4) 1m - 10:59(10:59/m) 122/142bpm 58cal 5.46/7.99mph
5) 1m - 10:50(10:50/m) 114/119bpm 41cal 5.54/6.14mph
6) 0.27m - 2:59(11:05/m) 115/119bpm 11cal 5.41/5.45mph
11:57 10:31 9:48 10:59 10:50 2:59
Pin Map
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0mi in 0

Pace

31% 16% 22% 17% 11% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 45 45 11:55 115 96-139 1370 163 82-200 1/2
0.13 1:29 44 11:51 140 135-147 1658 170 168-172 1/2
0.19 2:15 45 12:08 139 131-146 1685 170 168-170 1/1
0.25 3:00 45 12:02 137 134-140 1648 154 86-174 0/0
0.31 3:45 45 11:58 154 137-172 1844 172 168-176 0/2
0.38 4:23 39 10:21 161 153-168 1667 169 168-172 0/1
0.44 5:13 49 13:06 146 143-151 1914 168 166-170 0/0
0.50 5:59 46 12:18 145 142-147 1783 168 166-170 2/0
0.56 6:45 46 12:20 147 146-148 1814 169 168-170 1/0
0.63 7:32 47 12:28 147 145-148 1833 171 170-172 2/0
0.69 8:17 45 12:01 148 146-150 1779 166 154-172 4/0
0.75 9:03 46 12:23 156 150-162 1932 169 166-170 1/1
0.81 9:49 45 12:06 144 130-157 1743 153 82-166 4/0
0.88 10:34 45 12:05 133 130-137 1608 168 164-170 4/0
0.94 11:15 42 11:04 131 115-143 1450 172 170-174 3/0
1.00 11:57 41 10:58 108 104-111 1184 168 166-170 1/0
1.06 12:38 41 11:03 110 109-111 1216 154 84-174 1/1
1.13 13:20 42 11:12 114 110-117 1276 174 172-174 0/1
1.19 13:59 39 10:26 116 115-117 1209 172 170-174 1/1
1.25 14:37 38 10:08 113 110-116 1145 172 170-174 2/1
1.31 15:14 37 9:58 109 107-111 1087 171 170-172 0/0
1.38 15:57 43 11:25 108 107-109 1234 168 166-172 1/1
1.44 18:27 2:30 +1:37 40:02 103 95-111 4123 147 108-174 0/3
1.50 19:03 36 9:30 109 104-115 1036 174 172-176 2/0
1.56 19:36 33 8:52 112 111-114 993 179 178-180 1/0
1.63 20:11 35 9:16 115 114-115 1065 179 174-182 0/0
1.69 20:46 35 9:22 122 116-129 1143 177 176-180 0/1
1.75 21:20 34 9:09 124 121-126 1134 179 174-184 1/1
1.81 21:55 34 9:08 125 121-129 1142 176 174-180 0/1
1.88 22:29 34 9:09 124 121-126 1134 175 174-178 0/1
1.94 23:04 36 9:28 125 124-126 1184 176 174-178 1/0
2.00 24:06 1:01 16:18 125 122-128 2038 128 88-178 0/1
2.06 24:42 36 9:38 114 110-119 1099 166 120-180 0/1
2.13 25:14 32 8:35 118 111-125 1012 182 180-186 0/1
2.19 25:47 33 8:47 122 121-124 1072 182 180-184 1/0
2.25 26:20 33 8:54 123 121-124 1095 180 180-182 0/0
2.31 26:53 33 8:46 129 127-130 1130 182 182-182 0/0
2.38 27:27 34 9:02 132 131-134 1192 176 174-178 1/0
2.44 28:00 33 8:48 130 129-131 1143 178 176-182 1/0
2.50 28:47 47 12:28 132 129-136 1645 180 180-180 0/1
2.56 29:36 49 13:02 127 125-129 1655 152 120-180 2/2
2.63 30:09 34 9:03 128 125-132 1158 179 176-180 1/0
2.69 30:42 33 8:46 131 129-132 1148 180 178-182 0/0
2.75 31:17 35 9:16 135 134-136 1252 179 176-182 0/0
2.81 31:53 36 9:33 135 134-135 1290 175 172-178 0/1
2.88 32:33 40 10:40 133 131-134 1418 152 84-180 0/1
2.94 33:22 49 13:10 123 114-132 1620 115 82-122 1/0
3.00 33:53 31 8:10 127 117-138 1038 181 170-188 0/1
3.06 34:24 31 8:11 136 131-140 1114 186 184-190 1/0
3.13 34:55 32 8:25 140 137-141 1178 153 92-184 0/0
3.19 35:47 52 13:50 132 126-137 1826 173 168-180 0/0
3.25 36:35 48 12:52 113 104-123 1455 140 108-184 0/0
3.31 37:11 35 9:27 122 108-130 1152 173 88-192 0/0
3.38 38:40 1:29 +30 23:50 130 124-134 3099 126 90-192 3/1
3.44 39:22 41 11:04 119 112-131 1317 161 88-180 1/0
3.50 40:01 39 10:26 113 107-122 1179 176 172-178 0/1
3.56 40:40 40 10:32 120 114-123 1264 174 172-176 1/1
3.63 41:19 39 10:22 120 120-122 1244 174 170-178 0/1
3.69 41:58 38 10:13 117 112-122 1196 170 158-176 0/1
3.75 42:36 38 10:15 118 116-120 1210 172 170-174 1/2
3.81 43:17 41 11:01 114 110-118 1256 171 168-174 1/0
3.88 43:58 41 10:59 114 112-116 1252 168 166-170 0/2
3.94 44:38 40 10:40 117 116-117 1248 147 84-170 0/3
4.00 45:23 44 11:44 111 107-113 1303 167 166-168 0/4
4.06 46:02 39 10:30 110 104-116 1154 171 170-172 0/3
4.13 46:44 42 11:08 110 106-112 1225 171 168-174 0/2
4.19 47:23 39 10:25 112 109-114 1167 172 170-174 0/2
4.25 48:01 38 10:07 115 115-116 1163 151 86-172 0/1
4.31 48:42 41 11:02 113 107-118 1247 156 84-172 0/2
4.38 49:26 44 11:38 110 107-112 1279 169 164-170 0/1
4.44 50:09 44 11:40 111 110-112 1295 152 84-172 1/0
4.50 50:52 42 11:19 117 114-119 1324 171 168-174 2/0
4.56 51:30 38 10:04 116 115-117 1169 152 84-172 1/0
4.62 52:10 41 10:50 115 114-116 1245 168 166-170 0/1
4.69 52:50 39 10:30 116 115-117 1219 169 168-170 0/1
4.75 53:28 38 10:13 116 114-117 1185 168 166-170 1/0
4.81 54:09 41 11:02 118 116-119 1302 152 86-170 1/0
4.87 54:50 41 10:49 117 115-118 1266 167 164-168 1/1
4.94 55:30 40 10:40 115 113-117 1226 169 166-172 1/1
5.00 56:13 43 11:27 115 112-116 1317 166 162-170 2/0
5.06 56:56 43 11:34 116 114-117 1342 168 166-172 0/1
5.12 57:37 41 10:51 111 108-114 1204 154 84-168 1/1
5.19 58:18 41 10:57 114 112-117 1248 166 164-168 0/1
5.25 58:59 41 11:02 117 116-119 1291 166 162-168 1/1
5.27 59:12 13 11:10 117 117-117 1307 123 84-162 0/0

Heart

124/172max
  • Show Beats/Mile

Elevation

Asc 80m, Range 26m, Flat prediction 56:04
Elevation Graph
Biggest Climbs (m) Min/mi
26 1.8% 11:44
See your biggest climbs

Cadence

166 (200 max) Stride Length: 89cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 88.6 172 4.9 52:18 10:58
Walk 8.7 101 0.4 5:17 15:05
Pause 2.7 - - 1:37 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:09 8:40 48.29% More
800m 4:34 9:12 52.89% More
1km 5:52 9:26 53.65% More
Mile 9:28 9:28 56.16% More
5k 32:47 10:33 55.36% More
5 miles 55:58 11:12 52.89% More

Predictions

Dist Time Per Mile WAVA
1M 8:11 8:11 64.97
5km 30:47 9:54 58.97
5M 53:40 10:44 55.16
10km 1:09:11 11:08 53.51
10M 2:00:36 12:04 51.01
Half 2:45:20 12:37 48.99
20M 4:31:02 13:33 47.36
Mara 6:11:33 14:11 46.05

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