Thu 16th Jan 2020 at 10:00am by hillstrider

Run > Intervals
  • v windy
  • v cold
  • Time
    52:05
  • Miles
    5.02
  • Min/mi
    10:23
  • Pacing
    81%
  • WAVA
    57.91
  • Stride(cm)
    92
  • Cals
    437
  • Cadence
    168
  • BPM
    145
  • %MHR
    86.6
  • B/mi
    1510
  • Asc(m)
    98
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Steady first couple of miles and then 4 x 90 sec 60 sec recoveries, 3 x 4 minutes 90 sec recoveries, 2 minutes recovery 4 x 90 seconds 60 second recovery.

Split Summary
===
1) 1m - 10:47(10:47/m) 143/150bpm 93cal 5.56/6.05mph
2) 1m - 10:32(10:32/m) 143/148bpm 89cal 5.7/6.43mph
3) 1m - 10:30(10:30/m) 146/157bpm 89cal 5.72/7.43mph
4) 1m - 9:50(9:50/m) 150/185bpm 85cal 6.1/7.22mph
5) 1m - 10:13(10:13/m) 145/150bpm 80cal 5.87/6.74mph
6) 0.02m - 13(9:16/m) 146/146bpm 1cal 6.48/6.55mph
10:47 10:32 10:30 9:50 10:13 13
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

25% 7% 35% 26% 6% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 46 46 12:09 129 98-147 1568 168 162-172 0/1
0.13 1:34 48 12:48 144 139-149 1842 168 160-172 0/1
0.19 2:16 43 11:21 144 142-145 1636 171 170-174 0/3
0.25 2:55 39 10:18 145 143-145 1493 171 168-174 0/3
0.31 3:41 46 12:15 144 143-145 1765 173 172-174 1/1
0.38 4:17 37 9:44 145 144-146 1412 175 174-176 0/1
0.44 5:00 42 11:17 146 145-147 1647 175 174-178 1/1
0.50 5:36 37 9:50 144 144-145 1415 174 172-174 1/0
0.56 6:14 37 9:55 145 144-146 1438 175 174-178 1/1
0.63 6:53 39 10:28 146 143-150 1528 173 172-176 2/0
0.69 7:32 39 10:26 146 145-148 1524 173 172-174 1/0
0.75 8:10 38 10:06 147 146-147 1484 175 172-176 1/2
0.81 8:50 40 10:37 141 138-144 1496 175 172-176 1/1
0.88 9:28 38 10:13 146 144-148 1492 174 172-176 0/2
0.94 10:07 40 10:33 146 146-147 1539 175 172-176 2/0
1.00 10:46 39 10:21 144 140-147 1490 172 172-174 3/1
1.06 11:25 38 10:15 135 129-142 1385 174 170-176 1/1
1.13 12:03 38 10:09 140 133-146 1421 174 172-176 0/2
1.19 13:12 1:09 +24 18:29 140 138-141 2587 170 164-176 2/2
1.25 13:51 39 10:21 141 140-142 1459 174 172-178 1/1
1.31 14:27 36 9:32 142 141-142 1353 173 170-174 0/2
1.38 15:04 37 9:50 142 141-144 1396 174 172-176 0/3
1.44 15:43 40 10:37 143 142-144 1518 173 170-176 1/2
1.50 16:34 50 13:25 144 143-145 1932 168 166-170 3/1
1.56 17:12 39 10:20 144 143-145 1489 174 170-178 1/2
1.63 17:50 38 10:02 145 143-147 1455 174 170-176 0/1
1.69 18:27 37 9:58 144 142-145 1435 174 172-176 0/1
1.75 19:09 41 11:02 144 143-144 1589 156 88-176 0/1
1.81 19:51 42 11:12 144 143-146 1612 162 120-176 2/0
1.88 21:00 1:09 +33 18:20 146 145-147 2676 168 166-170 1/1
1.94 21:36 37 9:48 147 146-147 1441 174 172-174 1/1
2.00 22:14 38 10:11 147 145-148 1497 169 168-170 1/1
2.06 22:53 38 10:12 148 146-149 1511 136 84-172 0/1
2.13 23:26 33 8:46 144 138-149 1262 164 86-180 1/0
2.19 24:02 36 9:37 144 141-147 1386 180 178-180 1/0
2.25 24:43 41 11:00 146 144-147 1606 170 154-180 1/0
2.31 25:25 42 11:12 146 145-148 1636 169 168-172 0/1
2.38 26:00 35 9:19 149 148-150 1389 173 168-178 1/1
2.44 26:39 39 10:18 148 146-150 1524 175 174-178 0/3
2.50 27:17 38 10:12 147 145-149 1501 171 168-176 0/2
2.56 27:56 39 10:29 149 148-151 1561 170 168-172 4/0
2.63 28:52 56 +16 14:49 134 123-151 1985 173 168-178 0/1
2.69 29:29 37 9:53 146 144-150 1443 175 170-180 1/0
2.75 30:11 43 11:22 146 144-148 1659 156 82-178 1/1
2.81 30:52 41 10:56 148 139-157 1617 133 82-180 2/1
2.88 31:28 35 9:24 145 144-145 1363 176 174-176 2/1
2.94 32:08 40 10:44 145 145-146 1556 174 172-176 3/0
3.00 33:18 1:10 +18 18:42 148 147-151 2768 165 158-176 2/0
3.06 33:59 41 11:02 156 145-161 1721 163 158-168 0/0
3.13 34:40 41 10:52 159 149-172 1729 147 84-176 0/2
3.19 35:11 31 8:20 151 150-152 1258 162 90-182 0/2
3.25 35:47 36 9:30 151 150-152 1434 158 90-182 1/0
3.31 36:23 36 9:39 149 147-150 1437 177 174-180 2/0
3.38 37:00 37 9:53 150 149-150 1482 159 88-186 1/0
3.44 38:08 1:08 +33 18:02 145 139-152 2615 173 168-176 2/1
3.50 38:44 36 9:33 146 142-149 1394 175 172-178 2/0
3.56 39:23 39 10:30 149 148-150 1565 153 88-178 1/1
3.63 40:08 45 11:54 151 150-152 1798 162 158-164 0/3
3.69 40:45 38 10:02 151 150-151 1514 168 162-176 0/1
3.75 41:20 34 9:11 150 149-151 1378 176 174-176 1/0
3.81 41:55 35 9:24 138 130-151 1298 174 166-176 0/2
3.88 42:31 36 9:34 143 142-144 1368 176 174-178 2/0
3.94 43:07 36 9:33 161 140-185 1538 175 172-178 1/0
4.00 43:42 35 9:18 146 145-147 1357 176 172-180 0/2
4.06 44:16 35 9:13 147 146-147 1355 178 176-182 2/0
4.13 44:57 41 10:49 143 141-146 1546 171 162-178 1/2
4.19 45:36 40 10:34 144 142-146 1521 168 166-170 0/1
4.25 46:17 41 10:59 145 143-147 1593 170 168-176 2/0
4.31 46:51 33 8:54 145 144-146 1291 175 172-176 2/0
4.38 47:49 58 +18 15:31 145 143-146 2250 169 168-170 3/1
4.44 48:27 38 10:11 144 143-146 1465 171 168-174 4/0
4.50 49:08 41 10:59 144 143-145 1581 154 84-174 1/0
4.56 49:45 37 9:53 145 144-145 1434 177 174-178 1/0
4.62 50:21 35 9:25 143 143-144 1347 170 158-174 1/1
4.69 51:03 42 11:14 146 144-147 1639 160 146-168 2/0
4.75 51:48 46 12:08 144 143-145 1748 145 82-168 1/1
4.81 52:29 41 10:57 146 142-150 1598 154 82-176 1/1
4.87 53:06 37 9:46 145 144-147 1417 175 172-176 0/1
4.94 53:38 32 8:37 145 144-146 1250 158 88-178 0/1
5.00 54:13 35 9:16 146 146-148 1353 174 170-176 1/2
5.02 54:27 14 10:02 146 146-146 1466 128 82-174 0/1

Heart

145/185max
  • Show Beats/Mile

Elevation

Asc 98m, Range 24m, Flat prediction 51:41
Elevation Graph
Biggest Climbs (m) Min/mi
12 1.4% 11:04
See your biggest climbs

Cadence

168 (186 max) Stride Length: 92cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 91.7 171 4.8 49:45 10:45
Walk 4.6 87 0.2 2:38 12:48
Pause 3.7 - - 2:04 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:16 9:06 46.90% More
800m 4:46 9:36 51.48% More
1km 6:01 9:41 53.06% More
Mile 10:12 10:12 52.95% More
5k 32:59 10:37 55.90% More
5 miles 54:07 10:49 55.51% More

Predictions

Dist Time Per Mile WAVA
1M 7:55 7:55 68.19
5km 29:44 9:34 62.01
5M 51:50 10:22 57.95
10km 1:06:49 10:45 56.18
10M 1:56:30 11:39 53.56
Half 2:39:43 12:12 51.45
20M 4:21:49 13:05 49.74
Mara 5:58:55 13:42 48.37

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