Tue 31st Dec 2019 at 10:00am by Shortcut Cam

Run > Intervals
  • Time
    53:00
  • Miles
    6.22
  • Min/mi
    8:31
  • Pacing
    73%
  • WAVA
    55.65
  • Stride(cm)
    111
  • Cals
    625
  • Cadence
    169
  • BPM
    137
  • %MHR
    81.3
  • B/mi
    1171
  • Asc(m)
    103
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Eelmoor 4x1200, 2min
===
1) 0.62m - 6:20(10:12/m) 126/148bpm 70cal 5.88/6.89mph
2) 0.56m - 5:17(9:23/m) 135/147bpm 63cal 6.39/10.67mph
3) 0.62m - 4:06(6:36/m) 150/155bpm 60cal 9.08/9.23mph
4) 0.12m - 48(6:25/m) 152/154bpm 12cal 9.36/9.41mph
5) 0.21m - 2:00(9:43/m) 135/153bpm 25cal 6.17/9.35mph
6) 0.62m - 4:03(6:32/m) 153/157bpm 60cal 9.2/9.73mph
7) 0.12m - 49(6:35/m) 154/155bpm 12cal 9.12/9.41mph
8) 0.17m - 2:00(11:28/m) 135/153bpm 24cal 5.23/9.37mph
9) 0.62m - 4:04(6:32/m) 150/155bpm 59cal 9.18/9.68mph
10) 0.12m - 49(6:36/m) 154/155bpm 12cal 9.09/9.62mph
11) 0.15m - 2:00(13:36/m) 134/155bpm 22cal 4.41/9.48mph
12) 0.62m - 4:09(6:41/m) 149/154bpm 59cal 8.98/9.35mph
13) 0.12m - 49(6:37/m) 152/153bpm 12cal 9.07/9.41mph
14) 0.15m - 2:00(13:02/m) 133/153bpm 21cal 4.61/9.02mph
15) 0.62m - 5:46(9:17/m) 128/133bpm 54cal 6.47/6.76mph
16) 0.62m - 6:35(10:36/m) 124/131bpm 51cal 5.66/8.2mph
17) 0.13m - 1:15(9:55/m) 125/127bpm 9cal 6.05/7.99mph
18) 0m - 8(29:38/m) 120/122bpm 2.02/2.9mph
19) 0m - 1(11:17/m) 117/117bpm 5.32/2.32mph
6:20 5:17 4:06 48 2:00 4:03 49 2:00 4:04 49 2:00 4:09 49 2:00 5:46 6:35 1:15 8 1

Pace

17% 21% 13% 15% 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 39 39 10:21 99 76-115 1025 174 140-180 3/3
0.13 1:12 33 8:46 116 114-117 1016 182 180-184 1/2
0.19 2:03 51 13:39 125 116-132 1707 182 130-196 2/0
0.25 2:47 44 11:46 119 116-125 1400 170 96-180 1/0
0.31 3:22 35 9:14 122 120-125 1126 180 178-182 2/0
0.38 3:55 33 8:51 124 122-127 1098 181 180-182 1/0
0.44 4:27 32 8:38 130 125-136 1123 182 180-184 1/0
0.50 5:06 38 10:15 143 135-148 1466 134 84-182 3/0
0.56 5:44 38 10:11 145 144-147 1476 172 164-180 2/1
0.63 6:22 38 10:10 143 140-147 1454 125 80-180 1/0
0.69 7:01 39 10:30 143 138-146 1501 150 86-180 1/0
0.75 7:47 46 12:09 144 140-147 1749 172 108-190 0/2
0.81 8:23 36 9:31 137 136-140 1304 159 108-184 0/1
0.88 8:49 26 7:01 141 137-144 989 178 176-180 0/2
0.94 9:22 33 8:55 137 132-143 1223 177 174-178 0/1
1.00 9:49 26 6:59 138 132-142 964 174 170-178 0/1
1.06 10:24 35 9:22 135 131-141 1264 177 174-178 0/2
1.13 11:09 46 12:10 121 113-128 1473 158 108-178 0/1
1.19 11:38 29 7:38 122 115-131 932 180 178-184 1/0
1.25 12:01 23 6:15 139 131-146 868 180 178-186 2/0
1.31 12:25 24 6:23 148 146-150 945 180 178-180 1/0
1.38 12:50 24 6:31 150 149-151 978 180 178-182 1/0
1.44 13:15 25 6:44 152 151-153 1023 180 178-182 3/2
1.50 13:41 25 6:47 153 152-154 1038 179 178-180 2/0
1.56 14:07 26 7:03 154 153-155 1085 178 178-180 2/0
1.63 14:32 25 6:42 154 153-155 1031 179 178-180 0/2
1.69 14:57 25 6:32 152 151-153 993 180 178-182 0/2
1.75 15:22 25 6:41 152 151-153 1016 179 178-180 0/1
1.81 15:45 24 6:17 152 151-152 955 182 180-182 0/2
1.88 16:09 24 6:23 152 151-153 971 183 182-184 0/1
1.94 16:34 25 6:42 153 153-154 1025 179 158-184 0/1
2.00 17:25 51 13:32 137 125-150 1854 143 116-174 0/1
2.06 17:55 30 8:05 129 124-133 1043 175 174-176 1/0
2.13 18:25 30 8:00 134 133-135 1073 177 176-178 1/0
2.19 18:49 24 6:22 141 136-146 897 178 176-178 2/0
2.25 19:15 25 6:45 148 146-150 1000 177 176-178 1/0
2.31 19:42 27 7:14 151 150-152 1093 177 176-178 3/0
2.38 20:07 25 6:42 153 152-154 1026 178 176-180 2/1
2.44 20:32 25 6:41 154 154-156 1029 178 176-180 1/1
2.50 20:56 24 6:22 156 156-157 992 179 178-182 1/1
2.56 21:17 22 5:46 156 155-157 898 180 180-182 0/2
2.63 21:41 24 6:19 156 155-156 984 180 180-180 0/1
2.69 22:06 25 6:47 155 154-156 1050 180 178-182 0/1
2.75 22:31 25 6:34 154 154-155 1012 180 180-182 0/1
2.81 22:57 26 6:49 154 153-155 1050 180 180-180 0/1
2.88 23:20 24 6:21 154 153-154 979 180 180-180 0/1
2.94 24:17 56 14:57 140 126-153 2094 135 108-182 0/1
3.00 24:53 37 9:47 128 125-130 1252 172 172-172 1/0
3.06 25:25 32 8:26 132 131-133 1114 174 172-176 2/0
3.13 25:49 24 6:25 140 134-143 897 175 174-176 1/0
3.19 26:14 25 6:41 146 144-149 976 177 176-178 2/0
3.25 26:41 27 7:14 150 149-151 1084 176 174-176 3/1
3.31 27:07 26 6:53 152 152-153 1046 177 174-178 0/1
3.38 27:33 26 6:54 153 152-154 1055 177 176-180 2/0
3.44 27:56 23 6:14 153 152-154 954 179 178-180 0/2
3.50 28:20 24 6:17 153 152-153 962 180 180-182 0/2
3.56 28:43 24 6:17 153 153-154 962 181 180-182 0/1
3.63 29:07 23 6:12 154 154-155 955 175 170-182 0/1
3.69 29:31 24 6:30 155 154-155 1008 172 172-174 0/0
3.75 29:56 25 6:43 154 153-155 1035 173 172-174 1/2
3.81 30:24 28 7:23 154 153-155 1136 168 150-176 0/1
3.88 31:28 1:05 17:15 135 123-151 2328 125 90-170 1/0
3.94 32:11 42 11:13 125 122-129 1402 171 170-174 3/0
4.00 32:36 26 6:52 135 130-140 927 176 172-178 1/0
4.06 33:02 25 6:48 144 141-146 979 178 176-178 2/0
4.13 33:27 26 6:50 148 147-150 1011 175 172-176 3/1
4.19 33:53 25 6:46 151 150-154 1022 175 174-178 1/0
4.25 34:19 26 6:54 153 152-153 1057 175 174-178 1/0
4.31 34:45 26 6:58 152 151-153 1058 176 176-176 1/1
4.38 35:09 24 6:26 152 151-152 977 177 176-178 0/2
4.44 35:33 25 6:33 151 151-152 990 170 166-176 0/1
4.50 35:59 25 6:43 151 150-152 1014 173 170-176 0/1
4.56 36:22 24 6:17 151 151-152 949 173 172-174 0/1
4.62 36:47 25 6:39 152 151-152 1012 175 172-178 0/1
4.69 37:12 25 6:35 152 151-152 1000 175 170-176 0/1
4.75 38:16 1:04 17:10 139 124-152 2386 124 108-176 1/0
4.81 38:53 36 9:42 125 122-127 1212 177 176-180 1/0
4.87 39:29 37 9:48 127 126-130 1244 178 176-178 2/0
4.94 40:02 33 8:40 128 127-129 1110 180 178-182 0/0
5.00 40:37 36 9:29 129 128-130 1223 180 178-182 4/0
5.06 41:12 35 9:16 129 129-130 1195 179 178-180 2/2
5.12 41:47 35 9:21 130 129-130 1216 179 178-180 1/1
5.19 42:23 36 9:35 132 130-132 1264 179 178-180 1/0
5.25 42:56 33 8:50 130 127-132 1148 179 178-180 0/2
5.31 43:32 35 9:27 125 125-126 1181 181 178-184 0/1
5.38 44:09 37 9:57 125 124-129 1245 179 178-180 0/1
5.44 44:44 35 9:19 124 123-126 1156 179 178-180 0/1
5.50 45:18 34 9:04 125 122-127 1134 180 178-180 0/1
5.56 45:54 36 9:41 125 124-127 1210 179 178-182 0/2
5.63 46:27 33 8:48 125 124-125 1100 178 174-180 0/1
5.69 47:24 57 15:07 124 121-128 1874 162 92-256 0/2
5.75 47:59 35 9:25 119 116-122 1121 178 176-182 0/2
5.81 48:43 44 11:36 128 124-131 1485 175 168-178 3/1
5.88 49:24 41 10:55 126 123-129 1376 174 170-176 0/1
5.94 50:07 43 11:26 121 119-123 1384 175 172-178 1/1
6.00 50:41 35 9:19 123 121-124 1146 174 172-178 2/0
6.06 51:19 38 10:07 125 123-127 1264 177 176-180 1/0
6.13 51:58 38 10:13 126 125-127 1288 175 166-178 1/0
6.19 52:33 35 9:28 125 124-126 1183 177 176-178 0/2
6.22 53:07 34 +7 16:33 120 117-124 1986 124 92-178 0/0

Heart

137/157max
  • Show Beats/Mile

Elevation

Asc 103m, Range 15m, Flat prediction 52:17
Elevation Graph
Biggest Climbs (m) Min/mi
14 2.1% 10:05
See your biggest climbs

Cadence

169 (256 max) Stride Length: 111cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 90.9 176 6 48:18 8:04
Walk 8.9 109 0.2 4:44 20:08
Still 0.2 - - 5 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:33 6:14 52.97% More
800m 3:12 6:27 59.91% More
1km 4:03 6:32 61.77% More
Mile 7:09 7:09 59.63% More
5k 22:57 7:23 63.15% More
5 miles 40:02 8:00 58.93% More
10k 52:48 8:30 55.79% More

Predictions

Dist Time Per Mile WAVA
1M 6:42 6:42 63.58
5km 24:10 7:47 59.97
5M 41:24 8:17 56.99
10km 52:56 8:31 55.66
10M 1:30:41 9:04 53.69
Half 2:03:04 9:24 51.94
20M 3:18:37 9:56 51.00
Mara 4:29:34 10:17 50.10
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