Wed 13th Jan 2021 at 3:00pm by MAD Superman

Run > Intervals

  • Time
    1:04:44
  • Miles
    8.02
  • Min/mi
    8:04
  • Pacing
    45%
  • WAVA
    55.42
  • Stride(cm)
    119
  • Cals
    825
  • Cadence
    168
  • BPM
    165
  • %MHR
    96.6
  • B/mi
    1334
  • Asc(m)
    262
  • Hillscore
    16
  • Surface
    Road

Notes & Comments

8x30sec hills then 2.34m tempo at brambote. Wet and hilly

Split Summary
===
1) 1m - 9:30(9:30/m) 164/181bpm 127cal 6.31/8.77mph
2) 1m - 8:22(8:22/m) 173/197bpm 120cal 7.18/7.81mph
3) 0.14m - 1:12(8:35/m) 174/185bpm 17cal 6.99/7.47mph
4) 0.07m - 29(7:04/m) 160/165bpm 6cal 8.49/10.9mph
5) 0.08m - 52(10:57/m) 164/174bpm 11cal 5.48/10.71mph
6) 0.07m - 30(7:08/m) 174/176bpm 7cal 8.41/10.08mph
7) 0.08m - 52(10:27/m) 171/173bpm 11cal 5.74/9.83mph
8) 0.07m - 29(6:42/m) 174/175bpm 6cal 8.96/9.37mph
9) 0.09m - 49(9:09/m) 172/176bpm 11cal 6.55/9.37mph
10) 0.07m - 28(6:36/m) 176/180bpm 6cal 9.1/10.18mph
11) 0.08m - 49(10:07/m) 160/177bpm 9cal 5.93/9.81mph
12) 0.07m - 28(7:11/m) 171/172bpm 6cal 8.35/9.68mph
13) 0.09m - 53(9:59/m) 167/172bpm 11cal 6.01/9.68mph
14) 0.07m - 28(7:04/m) 162/164bpm 6cal 8.49/10.67mph
15) 0.08m - 54(10:46/m) 167/172bpm 11cal 5.57/10.04mph
16) 0.06m - 28(7:08/m) 170/172bpm 6cal 8.41/9.98mph
17) 0.08m - 56(11:24/m) 168/171bpm 12cal 5.26/10mph
18) 0.07m - 30(7:37/m) 172/174bpm 6cal 7.88/9.23mph
19) 1m - 6:17(6:17/m) 173/179bpm 88cal 9.55/10.04mph
20) 1m - 6:38(6:38/m) 166/183bpm 84cal 9.05/10.1mph
21) 0.36m - 2:21(6:31/m) 162/174bpm 27cal 9.2/9.06mph
22) 1m - 8:25(8:25/m) 160/181bpm 93cal 7.13/8.33mph
23) 1m - 8:46(8:46/m) 162/178bpm 102cal 6.85/7.62mph
24) 0.39m - 3:18(8:30/m) 168/178bpm 42cal 7.06/7.72mph
9:30 8:22 1:12 29 52 30 52 29 49 28 49 28 53 28 54 28 56 30 6:17 6:38 2:21 8:25 8:46 3:18

Pace

18% 23% 26% 14% 19%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:05 1:05 8:41 143 113-172 1242 175 116-180 4/0
0.25 2:19 1:14 9:50 170 161-181 1673 178 176-182 12/0
0.38 4:20 2:01 +1:00 16:08 153 126-179 2469 173 114-182 0/13
0.50 5:28 1:08 9:07 168 157-178 1533 179 176-182 9/0
0.63 6:48 1:20 10:39 176 171-180 1874 174 166-178 11/0
0.75 7:59 1:11 9:30 168 163-176 1595 170 166-176 5/0
0.88 9:28 1:29 11:52 167 164-172 1981 166 152-176 0/13
1.00 11:15 1:46 +44 14:10 160 145-175 2268 165 124-170 0/18
1.13 12:14 59 7:53 181 170-197 1426 167 164-168 0/6
1.25 13:16 1:02 8:13 171 168-174 1406 168 164-172 2/1
1.38 14:24 1:09 9:11 170 160-179 1562 167 164-170 4/0
1.50 15:26 1:02 8:14 169 166-175 1391 168 162-172 11/0
1.63 16:29 1:03 8:25 169 165-172 1422 166 162-170 2/3
1.75 17:33 1:03 8:26 173 168-184 1460 166 162-168 1/4
1.88 18:36 1:03 8:25 181 177-187 1524 166 164-168 3/2
2.00 19:37 1:01 8:07 176 174-179 1429 166 162-168 6/1
2.13 21:27 1:50 +46 14:40 171 154-184 2508 158 114-168 9/6
2.25 23:10 1:43 +36 13:44 165 156-185 2266 171 162-182 3/6
2.38 24:20 1:11 9:25 172 165-176 1619 167 158-182 2/6
2.50 25:16 56 7:26 172 170-175 1279 169 160-180 3/6
2.63 26:22 1:06 8:48 173 167-180 1521 169 162-180 5/5
2.75 27:25 1:03 8:27 165 154-178 1394 168 162-182 6/2
2.88 28:33 1:08 9:03 169 166-172 1530 170 160-182 6/3
3.00 29:42 1:08 9:08 164 161-168 1498 171 160-184 5/4
3.13 30:41 59 7:53 170 168-172 1340 170 160-182 3/6
3.25 31:55 1:14 9:50 169 166-174 1663 165 160-176 3/6
3.38 32:44 50 6:36 170 168-172 1122 166 164-170 7/4
3.50 33:28 44 5:52 172 170-174 1010 165 164-166 0/6
3.63 34:14 46 6:06 173 171-175 1057 166 164-168 0/4
3.75 35:01 47 6:17 172 171-173 1080 168 164-176 2/3
3.88 35:49 48 6:24 172 169-175 1102 169 162-172 7/0
4.00 36:37 48 6:22 173 170-176 1102 165 162-168 2/5
4.13 37:26 50 6:36 176 173-179 1162 166 164-168 1/12
4.25 38:16 49 6:35 172 170-175 1132 166 164-168 1/3
4.38 39:01 45 6:02 175 171-178 1057 166 164-168 2/1
4.50 39:51 50 6:42 172 170-175 1153 169 164-172 4/0
4.63 40:43 52 6:56 175 169-181 1213 167 164-172 6/0
4.75 41:31 48 6:24 161 151-183 1031 165 162-168 3/7
4.88 42:18 47 6:16 165 162-169 1033 166 162-168 2/2
5.00 43:07 49 6:29 160 159-162 1038 166 164-168 4/1
5.13 43:58 51 6:47 162 156-170 1100 168 164-170 5/1
5.25 44:52 54 7:15 161 154-166 1166 168 164-182 1/3
5.38 45:45 53 7:04 160 158-164 1131 169 164-182 1/0
5.50 46:32 47 6:18 159 157-160 1002 166 164-168 0/1
5.63 47:20 47 6:18 166 156-173 1046 167 162-168 4/1
5.75 50:59 3:40 +2:23 29:16 145 117-162 4245 163 114-170 12/0
5.88 51:53 54 7:08 163 161-165 1164 163 160-166 0/11
6.00 52:53 1:00 8:04 161 155-167 1297 164 162-166 0/5
6.13 53:54 1:00 8:02 159 156-163 1278 165 162-168 0/4
6.25 54:56 1:03 8:20 159 156-162 1325 170 168-170 7/0
6.38 55:57 1:01 8:11 161 159-163 1318 167 164-170 3/1
6.50 57:00 1:03 8:21 163 155-176 1360 165 162-168 1/11
6.63 58:06 1:06 8:51 173 167-180 1532 166 162-172 4/1
6.75 1:00:59 2:52 +1:46 22:58 149 119-169 3421 169 160-174 6/5
6.87 1:02:11 1:12 9:35 163 150-168 1562 168 164-170 3/6
7.00 1:03:12 1:02 8:14 162 160-164 1333 167 164-168 0/5
7.12 1:04:13 1:00 8:02 162 160-164 1303 167 164-168 2/1
7.25 1:05:18 1:05 8:42 162 160-164 1409 168 164-172 4/1
7.37 1:06:27 1:09 9:15 167 161-177 1544 170 166-174 12/1
7.50 1:07:34 1:06 8:51 166 164-169 1470 169 166-174 4/1
7.62 1:08:38 1:05 8:36 164 156-178 1411 167 164-170 2/7
7.75 1:09:44 1:06 8:48 169 163-176 1487 167 164-168 1/2
7.87 1:10:44 1:00 8:01 166 163-168 1331 168 166-170 1/5
8.00 1:11:50 1:06 8:49 166 164-169 1464 168 166-172 4/0
8.02 1:11:59 9 7:36 165 164-166 1253 164 162-166 0/0

Heart

165/197max
  • Show Beats/Mile

Elevation

Asc 262m, Range 43m, Flat prediction 1:00:14
Elevation Graph
Biggest Climbs (m) Min/mi
28 8.0% 13:17
19 3.3% 8:24
18 4.9% 11:16
16 7.8% 8:27
16 4.4% 17:07
15 2.0% 6:24
See your biggest climbs

Cadence

168 (184 max) Stride Length: 119cm Run: 98.7% Walk: 1.3%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:27 5:52 52.83% More
800m 3:01 6:04 58.80% More
1km 3:50 6:10 60.52% More
Mile 6:14 6:14 63.85% More
5k 21:51 7:02 61.94% More
5 miles 40:31 8:06 54.23% More
10k 53:23 8:36 51.32% More

Predictions

Dist Time Per Mile WAVA
1M 6:41 6:41 59.57
5km 23:01 7:25 58.79
5M 38:40 7:44 56.81
10km 49:00 7:53 55.91
10M 1:22:21 8:14 54.92
Half 1:50:32 8:26 53.68
20M 2:55:22 8:46 53.61
Mara 3:55:24 8:59 53.26
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