Tue 30th Jun 2020 at 3:00pm by Paul N

Run > Intervals
  • Time
    54:09
  • Miles
    6.66
  • Min/mi
    8:08
  • Pacing
    75%
  • WAVA
    54.08
  • Stride(cm)
    104
  • Cals
    653
  • Cadence
    189
  • BPM
    156
  • %MHR
    81.4
  • B/mi
    1271
  • Asc(m)
    124
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 8:50(8:50/m) 135/143bpm 101cal 6.79/7.49mph
2) 0.73m - 6:10(8:29/m) 143/147bpm 76cal 7.07/7.51mph
3) 0.37m - 2:18(6:09/m) 165/175bpm 32cal 9.76/9.87mph
4) 0.12m - 1:12(10:23/m) 162/175bpm 16cal 5.78/9.6mph
5) 0.37m - 2:15(6:02/m) 171/180bpm 32cal 9.95/9.96mph
6) 0.11m - 1:12(11:25/m) 165/178bpm 17cal 5.26/9.64mph
7) 0.37m - 2:19(6:12/m) 172/179bpm 33cal 9.68/10.12mph
8) 0.11m - 1:12(11:00/m) 165/178bpm 16cal 5.46/9.43mph
9) 0.37m - 2:15(6:03/m) 174/180bpm 33cal 9.91/10.21mph
10) 0.11m - 1:12(10:36/m) 168/180bpm 17cal 5.66/9mph
11) 0.37m - 2:16(6:06/m) 174/183bpm 33cal 9.84/10.18mph
12) 0.11m - 1:12(10:30/m) 170/181bpm 17cal 5.71/9.66mph
13) 0.37m - 2:12(5:55/m) 176/182bpm 33cal 10.13/10.25mph
14) 0.11m - 1:12(11:13/m) 170/181bpm 17cal 5.35/9.64mph
15) 0.37m - 2:19(6:12/m) 175/182bpm 34cal 9.68/10.06mph
16) 0.08m - 1:12(15:49/m) 165/181bpm 16cal 3.79/9.23mph
17) 0.37m - 2:18(6:09/m) 172/181bpm 33cal 9.74/10.31mph
18) 0.1m - 1:12(11:35/m) 168/180bpm 17cal 5.18/9.27mph
19) 1m - 10:17(10:17/m) 140/150bpm 73cal 5.83/6.68mph
20) 0.11m - 1:04(9:58/m) 139/144bpm 7cal 6.02/6.53mph
8:50 6:10 2:18 1:12 2:15 1:12 2:19 1:12 2:15 1:12 2:16 1:12 2:12 1:12 2:19 1:12 2:18 1:12 10:17 1:04

Pace

18% 15% 22% 2% 32% 11%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 38 38 10:10 104 70-128 1057 159 116-176 1/0
0.13 1:15 37 9:49 133 131-136 1305 179 174-184 1/2
0.19 1:50 35 9:25 134 133-136 1262 177 176-178 0/2
0.25 2:24 34 9:05 138 135-140 1253 181 178-184 1/1
0.31 2:57 32 8:40 137 134-140 1187 182 182-184 1/0
0.38 3:28 32 8:27 138 136-139 1166 183 180-184 0/1
0.44 4:01 32 8:33 139 139-140 1188 182 180-184 1/0
0.50 4:34 34 8:59 139 137-141 1248 184 182-186 1/1
0.56 5:06 32 8:27 135 133-136 1141 183 182-184 0/1
0.63 5:36 30 8:03 139 137-140 1119 183 180-186 1/0
0.69 6:09 33 8:47 139 136-141 1220 182 180-184 0/0
0.75 6:43 34 9:00 137 136-138 1233 183 180-184 0/2
0.81 7:14 31 8:21 136 135-138 1136 183 180-186 0/2
0.88 7:45 31 8:11 138 137-139 1129 184 182-186 0/1
0.94 8:17 33 8:41 140 137-142 1217 184 184-186 1/1
1.00 8:50 33 8:41 141 141-142 1225 184 182-186 0/0
1.06 9:23 33 8:45 142 141-143 1243 184 182-186 1/1
1.13 9:51 29 7:40 144 142-146 1103 185 180-188 1/0
1.19 10:24 33 8:42 146 145-147 1269 186 184-188 1/1
1.25 10:55 31 8:11 144 143-146 1178 183 174-186 3/1
1.31 11:25 31 8:09 146 146-147 1190 181 176-184 0/0
1.38 11:57 32 8:32 145 144-145 1237 183 182-184 0/2
1.44 12:27 30 8:00 146 144-147 1169 182 176-186 0/1
1.50 12:59 31 8:22 142 141-144 1189 185 182-190 0/1
1.56 13:31 32 8:39 140 138-142 1211 185 184-186 2/0
1.63 14:02 31 8:19 138 138-138 1147 187 186-188 0/1
1.69 14:34 32 8:33 139 138-141 1189 185 184-186 0/2
1.75 15:07 33 8:44 143 139-149 1249 173 146-194 2/0
1.81 15:31 24 6:22 155 152-159 986 195 194-196 1/1
1.88 15:54 23 6:09 165 162-167 1015 195 182-200 1/2
1.94 16:17 23 6:08 169 168-170 1037 196 184-200 0/1
2.00 16:40 23 6:13 171 171-172 1064 200 198-202 0/2
2.06 17:04 24 6:17 173 172-174 1086 203 202-204 2/1
2.13 17:31 27 7:16 174 170-175 1265 192 182-204 0/2
2.19 18:10 39 10:18 161 155-167 1660 183 180-184 2/0
2.25 18:41 31 8:20 154 148-160 1283 186 176-198 0/0
2.31 19:04 23 6:03 164 161-168 991 200 198-200 0/1
2.38 19:26 22 5:53 171 170-172 1005 204 202-206 1/0
2.44 19:50 24 6:20 175 173-177 1107 202 190-206 0/2
2.50 20:13 23 6:12 177 176-178 1098 206 204-208 2/0
2.56 20:36 23 6:05 178 177-180 1083 202 192-206 1/1
2.63 21:07 31 8:16 175 170-178 1447 195 182-208 2/0
2.69 21:53 47 12:24 158 151-166 1960 181 176-184 1/1
2.75 22:16 23 6:13 157 152-162 977 194 176-204 0/1
2.81 22:39 22 5:58 167 163-171 996 209 208-210 2/1
2.88 23:02 23 6:05 175 173-177 1066 210 208-212 0/2
2.94 23:25 23 6:15 178 177-178 1113 208 206-208 1/1
3.00 23:49 24 6:27 178 177-178 1149 209 208-210 1/0
3.06 24:14 24 6:30 179 178-179 1164 208 206-210 0/1
3.13 24:52 38 10:06 171 163-178 1726 186 180-206 2/1
3.19 25:29 37 9:54 156 153-160 1544 185 178-194 0/1
3.25 25:53 24 6:23 165 162-167 1054 202 196-204 1/1
3.31 26:14 22 5:45 172 170-175 988 208 204-210 1/0
3.38 26:36 22 5:56 177 176-178 1050 208 208-210 2/1
3.44 26:59 23 6:09 179 177-180 1100 203 194-208 0/2
3.50 27:24 24 6:28 180 179-180 1163 208 208-208 1/0
3.56 27:48 24 6:22 179 179-180 1140 203 194-208 0/2
3.63 28:30 43 11:25 170 162-177 1940 179 178-180 2/0
3.69 29:04 33 8:51 158 156-160 1397 184 176-208 1/1
3.75 29:26 22 5:59 166 162-169 992 202 198-206 0/3
3.81 29:49 23 6:02 173 171-174 1044 206 196-212 1/1
3.88 30:11 23 6:02 178 176-179 1073 210 208-212 0/1
3.94 30:34 23 6:07 180 179-183 1102 210 208-212 3/1
4.00 30:58 24 6:24 181 180-181 1160 209 208-210 0/2
4.06 31:29 31 8:15 179 175-181 1478 195 180-210 1/1
4.13 32:07 38 10:01 167 161-172 1673 182 180-184 2/0
4.19 32:36 30 7:55 162 158-168 1281 193 172-208 0/0
4.25 32:57 21 5:37 172 170-175 965 211 210-214 1/2
4.31 33:19 22 5:49 177 176-178 1028 207 198-210 0/0
4.38 33:42 23 6:08 179 178-180 1097 210 208-212 1/1
4.44 34:05 23 6:01 180 180-180 1083 210 208-212 1/1
4.50 34:28 23 6:09 181 180-182 1113 209 208-210 1/1
4.56 35:02 34 9:03 178 172-181 1611 195 182-214 0/1
4.62 35:44 42 11:15 165 160-171 1855 182 182-184 1/0
4.69 36:09 25 6:45 164 159-168 1108 199 182-206 1/1
4.75 36:32 22 5:56 171 169-173 1014 208 204-210 0/2
4.81 36:54 23 6:01 176 173-178 1058 211 210-212 0/1
4.87 37:17 23 6:06 179 179-180 1093 207 194-212 0/1
4.94 37:41 24 6:31 180 179-181 1172 210 208-212 2/0
5.00 38:04 23 6:03 181 181-182 1095 205 200-208 0/2
5.06 39:02 58 15:35 165 146-181 2571 132 104-182 3/1
5.12 39:34 31 8:24 151 143-160 1267 167 114-202 0/2
5.19 39:57 23 6:12 167 162-170 1037 205 196-208 0/0
5.25 40:19 22 5:46 173 171-175 996 212 212-212 2/1
5.31 40:43 24 6:26 177 176-178 1139 208 196-212 1/2
5.38 41:06 23 6:13 179 178-180 1113 211 210-212 2/0
5.44 41:31 25 6:38 179 179-180 1187 211 210-214 0/2
5.50 42:06 35 9:21 176 169-180 1645 191 178-214 1/0
5.56 42:54 48 12:45 157 149-166 2002 172 116-184 1/2
5.63 43:33 39 10:29 145 142-148 1519 182 180-186 2/0
5.69 44:17 44 11:37 144 143-144 1673 180 174-184 3/0
5.75 44:56 39 10:23 141 138-142 1464 182 180-184 1/1
5.81 45:37 41 10:58 138 137-139 1513 182 180-184 1/2
5.88 46:17 41 10:48 136 134-138 1470 182 180-184 1/0
5.94 46:58 41 10:54 137 135-138 1492 181 178-184 0/3
6.00 47:38 40 10:40 135 134-137 1439 182 178-184 0/2
6.06 48:16 38 10:03 136 135-138 1367 180 178-180 1/0
6.13 48:52 36 9:36 137 136-138 1315 183 180-184 0/1
6.19 49:40 48 12:43 137 134-140 1743 178 164-182 4/0
6.25 50:17 37 9:55 139 138-140 1379 181 180-182 0/1
6.31 50:51 34 9:03 140 139-140 1267 185 182-188 0/1
6.38 51:26 35 9:26 142 140-143 1339 184 182-184 1/0
6.44 52:01 35 9:21 143 142-144 1337 184 180-186 0/0
6.50 52:35 34 8:57 142 141-143 1272 185 184-188 0/1
6.56 53:11 36 9:30 143 141-145 1357 182 178-184 1/0
6.63 53:48 37 9:53 140 137-142 1384 181 178-182 1/1
6.66 54:09 21 10:36 134 133-135 1421 175 172-182 0/0

Heart

156/183max
  • Show Beats/Mile

Elevation

Asc 124m, Range 11m, Flat prediction 54:09
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

189 (214 max) Stride Length: 104cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.2 191 6.6 53:11 8:03
Walk 1.8 118 0.1 58 16:56

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:26 5:46 53.31% More
800m 3:26 6:54 51.18% More
1km 4:13 6:47 54.47% More
Mile 7:00 7:00 56.49% More
5k 22:01 7:05 61.00% More
5 miles 37:27 7:29 58.22% More
10k 49:50 8:01 54.59% More

Predictions

Dist Time Per Mile WAVA
1M 6:53 6:53 57.42
5km 23:38 7:36 56.84
5M 39:39 7:56 54.98
10km 50:13 8:05 54.17
10M 1:24:15 8:26 53.30
Half 1:53:00 8:38 52.15
20M 2:59:00 8:57 52.17
Mara 4:00:05 9:10 51.87
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