Sat 24th Apr 2021 at 6:00pm by davidmcn
Run > Intervals
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Time
29:56
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Miles 2.99
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Min/mi 10:01
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Pacing
69%
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WAVA
46.14
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Stride(cm)
103
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Cals
360
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Cadence
156
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BPM
152
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%MHR
84.8
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B/mi 1519
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Asc(m)
193
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Hillscore
7
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Surface
Road
Notes & Comments
Breakaway - HIIT
Split Summary
===
1) 1km - 6:13(6:13/km) 156/163bpm [971b/km] 79cal 9.64/13.3kmph
2) 1km - 5:45(5:45/km) 149/172bpm [857b/km] 69cal 10.43/17.2kmph
3) 1km - 5:03(5:03/km) 153/169bpm [774b/km] 63cal 11.87/17.6kmph
4) 1km - 6:51(6:51/km) 146/170bpm [999b/km] 77cal 8.77/18.31kmph
5) 0.81km - 6:03(7:27/km) 149/180bpm [1110b/km] 72cal 8.05/11.35kmph
Split Summary
===
1) 1km - 6:13(6:13/km) 156/163bpm [971b/km] 79cal 9.64/13.3kmph
2) 1km - 5:45(5:45/km) 149/172bpm [857b/km] 69cal 10.43/17.2kmph
3) 1km - 5:03(5:03/km) 153/169bpm [774b/km] 63cal 11.87/17.6kmph
4) 1km - 6:51(6:51/km) 146/170bpm [999b/km] 77cal 8.77/18.31kmph
5) 0.81km - 6:03(7:27/km) 149/180bpm [1110b/km] 72cal 8.05/11.35kmph
6:13 5:45 5:03 6:51 6:03
Pin Map |
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Min/mi0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 41 | 41 | 11:00 | 151 143-157 | 1660 | 155 152-158 | 11/0 |
0.13 | 1:17 | 36 | 9:30 | 153 148-158 | 1453 | 155 154-158 | 6/0 |
0.19 | 1:56 | 39 | 10:28 | 154 153-156 | 1612 | 155 150-158 | 6/0 |
0.25 | 2:35 | 39 | 10:17 | 156 153-161 | 1605 | 155 152-158 | 4/11 |
0.31 | 3:10 | 35 | 9:27 | 160 159-161 | 1511 | 158 156-160 | 0/5 |
0.38 | 3:50 | 40 | 10:33 | 160 157-163 | 1688 | 154 152-160 | 1/6 |
0.44 | 4:25 | 35 | 9:18 | 158 156-160 | 1469 | 158 158-158 | 6/6 |
0.50 | 5:01 | 37 | 9:50 | 158 158-159 | 1552 | 157 154-158 | 0/10 |
0.56 | 5:38 | 37 | 9:46 | 159 158-159 | 1553 | 157 154-160 | 9/2 |
0.63 | 6:16 | 38 | 10:05 | 158 156-159 | 1594 | 156 154-158 | 3/4 |
0.69 | 7:19 | 1:04 | 16:58 | 151 141-161 | 2563 | 122 114-154 | 0/8 |
0.75 | 7:43 | 24 | 6:20 | 141 134-149 | 894 | 169 164-172 | 12/10 |
0.81 | 8:06 | 23 | 6:01 | 155 151-157 | 933 | 170 168-172 | 2/8 |
0.88 | 8:36 | 31 | 8:08 | 160 152-166 | 1302 | 165 124-172 | 6/4 |
0.94 | 9:22 | 45 | 12:06 | 146 141-156 | 1766 | 132 118-166 | 10/1 |
1.00 | 9:49 | 27 | 7:17 | 153 147-158 | 1114 | 172 170-174 | 1/2 |
1.06 | 10:14 | 25 | 6:46 | 164 161-172 | 1109 | 169 166-172 | 0/7 |
1.13 | 11:07 | 52 | 13:58 | 142 123-161 | 1983 | 126 112-172 | 0/5 |
1.19 | 11:37 | 31 | 8:10 | 131 124-140 | 1071 | 164 120-176 | 6/3 |
1.25 | 12:01 | 24 | 6:17 | 154 140-162 | 967 | 173 166-176 | 3/1 |
1.31 | 12:25 | 24 | 6:20 | 160 153-169 | 1014 | 172 166-174 | 3/2 |
1.38 | 13:19 | 54 | 14:27 | 149 139-158 | 2154 | 133 120-168 | 1/5 |
1.44 | 13:40 | 21 | 5:41 | 148 143-156 | 840 | 170 158-178 | 5/7 |
1.50 | 14:01 | 21 | 5:38 | 153 147-158 | 863 | 177 176-178 | 10/3 |
1.56 | 14:48 | 46 | 12:24 | 155 146-165 | 1922 | 154 122-178 | 8/3 |
1.63 | 15:12 | 24 | 6:22 | 153 148-158 | 973 | 171 158-176 | 0/6 |
1.69 | 15:35 | 24 | 6:20 | 156 154-157 | 988 | 177 176-178 | 3/4 |
1.75 | 16:21 | 46 | 12:13 | 154 148-156 | 1880 | 129 96-176 | 5/3 |
1.81 | 16:45 | 24 | 6:25 | 150 145-154 | 963 | 180 178-184 | 4/2 |
1.88 | 17:06 | 20 | 5:24 | 155 150-161 | 837 | 180 176-182 | 4/5 |
1.94 | 17:53 | 48 | 12:43 | 153 143-159 | 1947 | 168 118-182 | 7/2 |
2.00 | 18:20 | 26 | 7:03 | 150 140-160 | 1057 | 182 180-184 | 5/0 |
2.06 | 19:00 | 41 | 10:51 | 155 151-160 | 1681 | 162 122-182 | 0/7 |
2.13 | 19:28 | 28 | 7:29 | 162 156-168 | 1212 | 173 120-186 | 15/4 |
2.19 | 20:06 | 38 | 10:03 | 146 138-154 | 1468 | 155 116-176 | 2/10 |
2.25 | 20:36 | 30 | 7:59 | 153 146-160 | 1222 | 166 118-182 | 0/3 |
2.31 | 21:35 | 58 | 15:36 | 143 130-156 | 2230 | 121 118-124 | 2/7 |
2.38 | 22:28 | 54 | 14:20 | 125 124-127 | 1791 | 124 122-124 | 1/2 |
2.44 | 23:12 | 44 | 11:41 | 140 120-159 | 1635 | 159 120-164 | 6/0 |
2.50 | 24:00 | 48 | 12:44 | 151 143-163 | 1922 | 145 124-166 | 14/5 |
2.56 | 24:33 | 33 | 8:49 | 157 141-180 | 1384 | 164 162-166 | 4/1 |
2.63 | 25:22 | 49 | 13:03 | 152 139-163 | 1983 | 135 120-164 | 0/9 |
2.69 | 26:04 | 42 | 11:14 | 151 135-159 | 1696 | 160 124-164 | 12/1 |
2.75 | 26:47 | 43 | 11:32 | 144 138-150 | 1660 | 147 124-162 | 0/10 |
2.81 | 27:39 | 52 | 13:44 | 162 147-176 | 2225 | 145 122-164 | 12/11 |
2.88 | 28:23 | 44 | 11:51 | 137 133-144 | 1622 | 129 120-160 | 5/1 |
2.94 | 29:04 | 41 | 10:57 | 148 131-162 | 1619 | 158 124-164 | 6/3 |
2.99 | 29:56 | 52 | 16:32 | 150 139-159 | 2481 | 122 120-124 | 0/9 |
Elevation
Asc 193m,
Range 48m, Flat prediction 30:34
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
30 7.9% | 10:13 |
15 10.0% | 5:49 |
13 12.6% | 11:10 |
13 7.4% | 7:43 |
See your biggest climbs |
Cadence
156 (186 max)
Stride Length: 103cm
Run: 75.3%
Walk: 24.7%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:22 | 9:22 | 45.13 |
5km | 31:10 | 10:02 | 46.14 |
5M | 51:37 | 10:19 | 45.34 |
10km | 1:05:00 | 10:28 | 44.95 |
10M | 1:47:38 | 10:46 | 44.85 |
Half | 2:23:18 | 10:56 | 44.22 |
20M | 3:44:24 | 11:13 | 44.75 |
Mara | 4:58:46 | 11:24 | 44.82 |
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