Wed 31st Mar 2021 at 6:00am by jamesmcf
Run > Intervals
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Time
43:22
-
Miles 5.05
-
Min/mi 8:35
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Pacing
69%
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WAVA
54.09
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Stride(cm)
113
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Cals
535
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Cadence
166
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BPM
137
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%MHR
80.3
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B/mi 1179
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Hillscore
2
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.71m - 5:52(8:20/m) 137/155bpm 77cal
2) 0.3m - 2:00(6:41/m) 145/152bpm 28cal
3) 0.07m - 1:00(14:47/m) 137/150bpm 13cal
4) 0.32m - 2:00(6:12/m) 132/153bpm 23cal
5) 0.06m - 1:00(16:22/m) 137/152bpm 12cal
6) 0.31m - 2:00(6:21/m) 141/153bpm 26cal
7) 0.06m - 1:00(17:11/m) 139/152bpm 13cal
8) 0.3m - 2:00(6:34/m) 135/158bpm 23cal
9) 0.06m - 1:00(17:04/m) 142/158bpm 13cal
10) 0.31m - 2:00(6:31/m) 140/157bpm 25cal
11) 0.06m - 1:00(16:36/m) 144/157bpm 13cal
12) 0.31m - 2:00(6:33/m) 139/154bpm 24cal
13) 0.06m - 1:00(16:29/m) 141/154bpm 13cal
14) 0.16m - 1:00(6:13/m) 135/149bpm 11cal
15) 0.06m - 1:00(17:46/m) 141/152bpm 13cal
16) 0.17m - 1:00(6:03/m) 138/150bpm 12cal
17) 0.05m - 1:00(18:29/m) 140/152bpm 12cal
18) 0.15m - 1:00(6:40/m) 132/151bpm 10cal
19) 0.06m - 1:00(17:29/m) 142/154bpm 12cal
20) 0.15m - 1:00(6:42/m) 137/150bpm 11cal
21) 0.06m - 1:00(16:45/m) 140/151bpm 12cal
22) 0.15m - 1:00(6:46/m) 129/144bpm 9cal
23) 0.05m - 1:00(18:24/m) 142/155bpm 12cal
24) 0.16m - 1:00(6:23/m) 124/148bpm 7cal
25) 0.06m - 1:00(17:56/m) 142/150bpm 13cal
26) 0.86m - 7:29(8:45/m) 142/148bpm 98cal
===
1) 0.71m - 5:52(8:20/m) 137/155bpm 77cal
2) 0.3m - 2:00(6:41/m) 145/152bpm 28cal
3) 0.07m - 1:00(14:47/m) 137/150bpm 13cal
4) 0.32m - 2:00(6:12/m) 132/153bpm 23cal
5) 0.06m - 1:00(16:22/m) 137/152bpm 12cal
6) 0.31m - 2:00(6:21/m) 141/153bpm 26cal
7) 0.06m - 1:00(17:11/m) 139/152bpm 13cal
8) 0.3m - 2:00(6:34/m) 135/158bpm 23cal
9) 0.06m - 1:00(17:04/m) 142/158bpm 13cal
10) 0.31m - 2:00(6:31/m) 140/157bpm 25cal
11) 0.06m - 1:00(16:36/m) 144/157bpm 13cal
12) 0.31m - 2:00(6:33/m) 139/154bpm 24cal
13) 0.06m - 1:00(16:29/m) 141/154bpm 13cal
14) 0.16m - 1:00(6:13/m) 135/149bpm 11cal
15) 0.06m - 1:00(17:46/m) 141/152bpm 13cal
16) 0.17m - 1:00(6:03/m) 138/150bpm 12cal
17) 0.05m - 1:00(18:29/m) 140/152bpm 12cal
18) 0.15m - 1:00(6:40/m) 132/151bpm 10cal
19) 0.06m - 1:00(17:29/m) 142/154bpm 12cal
20) 0.15m - 1:00(6:42/m) 137/150bpm 11cal
21) 0.06m - 1:00(16:45/m) 140/151bpm 12cal
22) 0.15m - 1:00(6:46/m) 129/144bpm 9cal
23) 0.05m - 1:00(18:24/m) 142/155bpm 12cal
24) 0.16m - 1:00(6:23/m) 124/148bpm 7cal
25) 0.06m - 1:00(17:56/m) 142/150bpm 13cal
26) 0.86m - 7:29(8:45/m) 142/148bpm 98cal
5:52 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 7:29
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 34 | 34 | 8:56 | 99 71-121 | 885 | 168 158-172 | 0/0 |
0.13 | 1:05 | 31 | 8:23 | 128 124-132 | 1073 | 173 172-174 | 1/0 |
0.19 | 1:37 | 32 | 8:37 | 137 132-140 | 1181 | 172 172-172 | 1/0 |
0.25 | 2:09 | 31 | 8:21 | 135 133-139 | 1127 | 172 170-172 | 1/0 |
0.31 | 2:40 | 32 | 8:29 | 141 139-142 | 1196 | 172 170-172 | 1/0 |
0.38 | 3:11 | 31 | 8:17 | 145 144-147 | 1201 | 172 172-172 | 1/0 |
0.44 | 3:43 | 31 | 8:19 | 150 145-151 | 1247 | 172 170-172 | 1/0 |
0.50 | 4:14 | 31 | 8:18 | 152 150-155 | 1261 | 172 172-172 | 1/0 |
0.56 | 4:46 | 32 | 8:32 | 149 143-153 | 1271 | 171 170-172 | 1/0 |
0.63 | 5:14 | 28 | 7:34 | 143 140-145 | 1083 | 171 170-172 | 0/2 |
0.69 | 5:43 | 29 | 7:44 | 136 135-138 | 1051 | 170 164-172 | 1/1 |
0.75 | 6:10 | 27 | 7:07 | 138 136-142 | 982 | 176 170-182 | 2/0 |
0.81 | 6:34 | 24 | 6:26 | 145 143-149 | 933 | 182 180-184 | 1/1 |
0.88 | 7:00 | 26 | 6:59 | 149 147-152 | 1040 | 182 182-182 | 0/1 |
0.94 | 7:25 | 25 | 6:34 | 147 144-149 | 965 | 180 176-182 | 0/1 |
1.00 | 7:50 | 25 | 6:42 | 147 144-149 | 985 | 182 180-184 | 1/0 |
1.06 | 8:46 | 56 | 15:00 | 137 119-150 | 2054 | 135 110-180 | 0/1 |
1.13 | 9:12 | 26 | 6:58 | 118 115-120 | 823 | 176 166-184 | 1/1 |
1.19 | 9:35 | 23 | 6:02 | 115 113-116 | 694 | 181 180-182 | 1/1 |
1.25 | 9:59 | 24 | 6:22 | 128 119-137 | 816 | 181 180-182 | 0/0 |
1.31 | 10:20 | 22 | 5:45 | 146 138-153 | 840 | 184 182-188 | 1/0 |
1.38 | 10:44 | 24 | 6:19 | 152 150-153 | 961 | 183 182-184 | 0/1 |
1.44 | 11:35 | 51 | 13:43 | 141 125-151 | 1934 | 127 90-184 | 0/2 |
1.50 | 12:08 | 33 | 8:45 | 118 115-123 | 1033 | 157 94-184 | 2/1 |
1.56 | 12:32 | 24 | 6:18 | 134 124-141 | 845 | 182 180-184 | 1/1 |
1.63 | 12:55 | 23 | 6:07 | 146 143-149 | 893 | 181 180-184 | 1/0 |
1.69 | 13:19 | 24 | 6:18 | 147 146-151 | 927 | 183 182-184 | 0/1 |
1.75 | 13:43 | 25 | 6:36 | 151 150-151 | 998 | 182 180-184 | 0/1 |
1.81 | 14:36 | 53 | 14:10 | 143 126-153 | 2027 | 132 108-182 | 2/0 |
1.88 | 15:10 | 34 | 8:56 | 118 114-123 | 1055 | 150 110-184 | 0/0 |
1.94 | 15:34 | 24 | 6:25 | 124 120-128 | 796 | 184 182-184 | 0/0 |
2.00 | 15:58 | 24 | 6:26 | 134 128-137 | 863 | 181 180-184 | 1/0 |
2.06 | 16:23 | 25 | 6:40 | 144 138-149 | 961 | 183 182-184 | 1/1 |
2.13 | 16:48 | 25 | 6:40 | 155 152-158 | 1035 | 182 180-184 | 0/2 |
2.19 | 17:48 | 59 | 15:49 | 142 119-158 | 2247 | 146 110-182 | 1/1 |
2.25 | 18:14 | 27 | 7:07 | 120 114-130 | 855 | 179 176-180 | 0/0 |
2.31 | 18:39 | 25 | 6:37 | 135 130-140 | 894 | 180 178-182 | 0/0 |
2.38 | 19:04 | 25 | 6:40 | 144 141-148 | 961 | 181 178-182 | 0/5 |
2.44 | 19:28 | 24 | 6:27 | 149 148-150 | 960 | 182 178-184 | 0/3 |
2.50 | 19:53 | 25 | 6:33 | 155 150-156 | 1016 | 183 180-184 | 1/1 |
2.56 | 20:53 | 1:00 | 16:06 | 138 117-156 | 2221 | 124 108-180 | 0/1 |
2.63 | 21:16 | 23 | 6:11 | 121 115-128 | 749 | 177 172-180 | 0/0 |
2.69 | 21:42 | 26 | 6:51 | 136 129-142 | 931 | 177 174-180 | 0/1 |
2.75 | 22:07 | 25 | 6:34 | 145 143-147 | 952 | 177 176-180 | 0/1 |
2.81 | 22:32 | 25 | 6:37 | 150 147-152 | 992 | 180 178-182 | 0/1 |
2.88 | 22:57 | 25 | 6:41 | 152 148-153 | 1016 | 179 176-180 | 1/0 |
2.94 | 23:53 | 57 | 15:07 | 134 118-151 | 2026 | 117 90-180 | 0/1 |
3.00 | 24:19 | 26 | 6:57 | 130 122-137 | 903 | 183 182-184 | 0/1 |
3.06 | 24:43 | 23 | 6:11 | 142 138-147 | 879 | 181 178-182 | 0/2 |
3.13 | 25:38 | 55 | 14:45 | 145 133-152 | 2139 | 165 100-184 | 0/1 |
3.19 | 26:07 | 29 | 7:48 | 126 121-132 | 983 | 166 112-230 | 0/1 |
3.25 | 26:30 | 23 | 6:05 | 140 134-145 | 853 | 181 178-184 | 1/1 |
3.31 | 26:54 | 24 | 6:16 | 150 148-151 | 941 | 181 178-184 | 1/0 |
3.38 | 27:58 | 1:04 | 17:04 | 133 110-152 | 2270 | 128 86-182 | 1/0 |
3.44 | 28:23 | 26 | 6:52 | 128 118-135 | 879 | 182 180-182 | 0/0 |
3.50 | 28:47 | 24 | 6:22 | 144 137-151 | 916 | 181 180-182 | 1/1 |
3.56 | 29:46 | 59 | 15:45 | 140 122-153 | 2204 | 133 110-184 | 1/0 |
3.63 | 30:15 | 29 | 7:36 | 128 122-136 | 973 | 162 110-182 | 0/3 |
3.69 | 30:40 | 26 | 6:52 | 142 139-144 | 974 | 181 180-182 | 0/0 |
3.75 | 31:25 | 44 | 11:51 | 148 142-151 | 1754 | 161 106-180 | 1/0 |
3.81 | 32:07 | 42 | 11:06 | 122 109-139 | 1355 | 145 112-184 | 2/0 |
3.88 | 32:32 | 25 | 6:42 | 130 124-134 | 870 | 183 180-188 | 2/0 |
3.94 | 32:59 | 27 | 7:17 | 144 133-154 | 1050 | 179 166-182 | 0/0 |
4.00 | 33:55 | 56 | 14:53 | 132 112-154 | 1964 | 132 104-182 | 0/1 |
4.06 | 34:22 | 28 | 7:22 | 116 113-120 | 855 | 183 180-184 | 1/1 |
4.13 | 34:47 | 25 | 6:35 | 134 122-148 | 882 | 176 174-180 | 0/3 |
4.19 | 35:47 | 1:00 | 16:05 | 141 131-150 | 2268 | 138 106-180 | 1/1 |
4.25 | 36:19 | 32 | 8:30 | 128 123-134 | 1087 | 172 168-174 | 3/0 |
4.31 | 36:49 | 30 | 7:53 | 138 136-141 | 1089 | 173 172-174 | 1/0 |
4.38 | 37:19 | 31 | 8:10 | 142 141-142 | 1160 | 173 172-174 | 2/0 |
4.44 | 37:50 | 30 | 8:08 | 143 142-144 | 1163 | 169 166-174 | 1/0 |
4.50 | 38:23 | 33 | 8:47 | 141 140-143 | 1238 | 170 166-172 | 0/5 |
4.56 | 39:01 | 38 | 10:07 | 140 139-143 | 1417 | 170 168-172 | 3/0 |
4.62 | 39:34 | 34 | 8:58 | 145 143-147 | 1300 | 172 172-172 | 2/0 |
4.69 | 40:07 | 33 | 8:44 | 147 146-148 | 1283 | 173 172-176 | 2/0 |
4.75 | 40:40 | 33 | 8:47 | 147 146-147 | 1292 | 172 172-172 | 2/0 |
4.81 | 41:14 | 34 | 9:01 | 145 145-146 | 1307 | 173 172-174 | 2/0 |
4.87 | 41:45 | 31 | 8:09 | 146 146-146 | 1191 | 170 168-172 | 1/2 |
4.94 | 42:16 | 31 | 8:16 | 141 139-144 | 1166 | 169 166-172 | 0/5 |
5.00 | 42:54 | 38 | 10:11 | 140 139-140 | 1426 | 171 170-172 | 6/0 |
5.05 | 43:22 | 28 | 10:03 | 141 138-145 | 1416 | 172 172-172 | 4/0 |
Elevation
Asc 0m,
Range 22m, Flat prediction 42:58
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
12 2.2% | 9:10 |
10 5.5% | 10:07 |
See your biggest climbs |
Cadence
166 (230 max)
Stride Length: 113cm
Run: 82.3%
Walk: 17.7%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:28 | 7:28 | 56.17 |
5km | 25:35 | 8:14 | 55.77 |
5M | 42:54 | 8:35 | 54.11 |
10km | 54:19 | 8:44 | 53.35 |
10M | 1:31:04 | 9:06 | 52.57 |
Half | 2:02:06 | 9:19 | 51.46 |
20M | 3:13:19 | 9:40 | 51.50 |
Mara | 4:19:11 | 9:54 | 51.22 |
Bespoke Fields
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