Tue 27th Apr 2021 at 5:00pm by the hickmanator

Run > Intervals
  • Time
    44:01
  • Miles
    5.52
  • Min/mi
    7:58
  • Pacing
    80%
  • WAVA
    64.66
  • Stride(cm)
    122
  • Cals
    572
  • Cadence
    166
  • BPM
    147
  • %MHR
    85.6
  • B/mi
    1174
  • Asc(m)
    185
  • Hillscore
    13
  • Surface
    Road

Notes & Comments

10min warm 4x 2min 5k pace 1min rest Run 3min repeat intervals
===
1) 1.12m - 10:00(8:58/m) 144/163bpm [1291b/mi] 125cal 6.69/10.52mph
2) 0.33m - 2:00(6:07/m) 154/159bpm [942b/mi] 28cal 9.81/9.98mph
3) 0.12m - 1:00(8:38/m) 148/155bpm [1278b/mi] 13cal 6.95/9.71mph
4) 0.32m - 2:00(6:19/m) 154/157bpm [972b/mi] 28cal 9.5/9.83mph
5) 0.11m - 1:00(9:28/m) 148/157bpm [1401b/mi] 14cal 6.34/9.58mph
6) 0.31m - 2:00(6:23/m) 156/162bpm [995b/mi] 29cal 9.41/9.73mph
7) 0.1m - 1:00(9:35/m) 151/162bpm [1447b/mi] 14cal 6.26/9.41mph
8) 0.32m - 2:00(6:09/m) 157/162bpm [966b/mi] 29cal 9.75/10.67mph
9) 0.09m - 1:00(11:10/m) 151/162bpm [1686b/mi] 14cal 5.38/9.33mph
10) 0.33m - 3:00(9:00/m) 132/141bpm [1188b/mi] 34cal 6.67/7.03mph
11) 0.3m - 2:00(6:42/m) 154/159bpm [1031b/mi] 29cal 8.96/9.06mph
12) 0.11m - 1:00(8:55/m) 152/160bpm [1356b/mi] 14cal 6.73/8.83mph
13) 0.31m - 2:00(6:21/m) 158/163bpm [1004b/mi] 30cal 9.44/10.54mph
14) 0.11m - 1:00(9:28/m) 151/162bpm [1430b/mi] 14cal 6.34/8.7mph
15) 0.31m - 2:00(6:26/m) 156/164bpm [1002b/mi] 29cal 9.34/9.29mph
16) 0.1m - 1:00(10:15/m) 152/164bpm [1557b/mi] 14cal 5.86/9.29mph
17) 0.31m - 2:00(6:27/m) 158/163bpm [1020b/mi] 30cal 9.3/10.73mph
18) 0.09m - 1:00(11:30/m) 148/162bpm [1703b/mi] 13cal 5.21/9.18mph
19) 0.74m - 7:01(9:29/m) 133/139bpm [1260b/mi] 71cal 6.33/6.87mph
10:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 3:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 7:01

Pace

2% 3% 27% 17% 45% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 36 36 9:34 100 85-111 957 154 152-156 0/1
0.13 1:13 37 10:00 124 114-134 1240 154 154-156 1/1
0.19 1:50 37 9:51 142 138-146 1398 154 154-154 3/0
0.25 2:25 34 9:10 150 147-151 1376 154 152-156 7/0
0.31 2:59 34 9:06 154 151-155 1401 153 152-154 0/1
0.38 3:33 35 9:12 157 155-159 1445 155 154-156 2/1
0.44 4:11 38 10:01 158 156-160 1582 157 156-158 5/0
0.50 4:47 36 9:34 161 157-162 1539 157 156-158 1/3
0.56 5:20 33 8:56 160 159-162 1428 156 154-158 0/5
0.63 5:54 33 8:55 160 157-161 1428 158 158-158 1/1
0.69 6:27 33 8:55 154 153-156 1374 158 158-158 1/5
0.75 7:01 33 8:55 146 140-151 1302 155 152-158 4/0
0.81 7:33 33 8:43 135 134-137 1178 157 154-160 0/5
0.88 8:05 31 8:23 133 131-134 1114 164 160-168 7/0
0.94 8:38 33 8:48 134 132-136 1179 159 156-162 3/0
1.00 9:08 31 8:11 139 137-139 1138 159 158-160 2/7
1.06 9:37 29 7:41 141 139-142 1084 165 162-166 0/2
1.13 10:03 26 6:54 143 139-145 986 172 168-180 5/0
1.19 10:27 24 6:20 148 146-151 937 186 182-188 5/0
1.25 10:49 22 5:57 153 152-154 909 186 186-186 2/0
1.31 11:11 22 5:56 156 155-157 925 185 184-186 1/2
1.38 11:34 23 6:09 158 158-159 972 181 174-186 1/2
1.44 11:58 23 6:13 156 156-157 969 178 174-180 1/1
1.50 12:30 32 8:38 149 147-153 1286 160 156-164 0/6
1.56 13:00 30 8:04 145 144-147 1171 170 162-176 1/3
1.63 13:25 25 6:42 150 148-151 1005 180 178-182 2/2
1.69 13:49 23 6:14 153 152-154 953 179 174-182 1/4
1.75 14:12 23 6:13 155 154-156 963 180 180-180 3/0
1.81 14:36 24 6:23 157 156-157 1001 179 178-180 3/1
1.88 15:00 24 6:16 156 156-156 978 177 174-180 3/0
1.94 15:38 38 10:11 148 144-155 1508 157 154-162 3/4
2.00 16:06 29 7:37 146 145-148 1112 172 166-178 0/3
2.06 16:32 25 6:46 151 149-152 1021 178 178-178 0/6
2.13 16:55 24 6:21 155 154-156 984 180 178-180 3/1
2.19 17:18 23 6:04 158 157-160 958 181 180-182 4/1
2.25 17:42 24 6:26 161 160-162 1036 181 180-182 6/0
2.31 18:15 32 8:39 160 155-162 1383 170 138-180 0/4
2.38 18:49 34 9:07 148 145-152 1350 158 156-164 3/2
2.44 19:14 25 6:35 149 147-152 982 176 170-182 7/0
2.50 19:35 21 5:38 155 154-156 873 181 180-184 0/5
2.56 19:57 22 5:53 158 157-158 930 180 180-180 0/3
2.63 20:21 24 6:29 158 158-159 1025 177 174-180 1/2
2.69 20:46 25 6:36 160 159-161 1056 182 176-186 2/1
2.75 21:20 34 9:01 160 156-162 1442 149 114-182 0/1
2.81 21:59 39 10:30 147 141-156 1544 149 120-158 0/7
2.88 22:35 36 9:33 136 132-140 1298 150 118-158 0/2
2.94 23:10 35 9:17 131 128-133 1216 157 156-158 3/0
3.00 23:45 35 9:26 129 128-130 1216 156 154-158 1/3
3.06 24:19 34 9:09 130 128-132 1189 160 158-162 0/3
3.13 24:50 31 8:15 136 134-138 1121 162 162-162 0/6
3.19 25:16 25 6:45 143 140-147 966 175 172-178 7/0
3.25 25:41 26 6:52 151 148-154 1037 177 176-178 4/1
3.31 26:05 24 6:19 156 155-157 986 178 178-180 10/0
3.38 26:30 25 6:45 158 157-159 1066 178 178-178 4/1
3.44 26:56 26 6:56 159 158-159 1103 179 178-180 0/5
3.50 27:34 38 10:02 154 148-159 1545 149 104-180 0/3
3.56 28:01 27 7:10 150 148-151 1074 174 170-178 3/0
3.63 28:24 23 6:04 153 152-154 927 180 178-182 2/1
3.69 28:45 21 5:40 156 154-157 884 188 186-190 1/3
3.75 29:09 24 6:24 158 157-159 1012 185 182-186 0/1
3.81 29:34 26 6:50 161 160-162 1099 185 184-186 0/7
3.88 30:02 27 7:15 161 159-163 1168 176 156-182 2/1
3.94 30:40 38 10:08 150 145-156 1519 148 120-164 6/2
4.00 31:07 28 7:25 147 146-149 1091 174 168-178 3/0
4.06 31:32 24 6:29 150 149-151 972 182 178-184 2/0
4.13 31:56 24 6:23 152 150-155 969 182 178-186 0/2
4.19 32:21 25 6:40 158 155-160 1054 185 184-186 0/8
4.25 32:44 24 6:19 162 161-162 1023 184 182-186 3/0
4.31 33:18 34 8:59 161 155-164 1447 144 112-182 1/1
4.38 33:54 36 9:42 148 144-155 1435 153 112-164 0/3
4.44 34:18 23 6:11 149 145-152 922 182 180-184 7/0
4.50 34:41 23 6:13 155 153-157 963 183 182-184 5/0
4.56 35:06 25 6:40 160 158-161 1067 183 182-184 6/1
4.62 35:31 25 6:47 162 162-163 1098 181 180-182 0/3
4.69 35:56 25 6:35 163 162-163 1073 178 176-180 4/0
4.75 36:40 44 11:45 151 139-160 1775 126 104-154 0/0
4.81 37:17 37 9:49 137 133-139 1345 156 156-158 2/2
4.87 37:53 36 9:34 132 130-133 1263 158 156-160 0/4
4.94 38:29 36 9:42 134 133-135 1300 158 156-160 0/3
5.00 39:03 34 9:06 133 132-134 1209 159 158-160 0/1
5.06 39:35 32 8:34 134 133-135 1147 158 156-160 3/0
5.12 40:09 34 8:58 133 133-133 1194 159 158-160 4/1
5.19 40:43 34 9:03 132 130-132 1195 159 156-160 0/3
5.25 41:19 36 9:35 130 130-130 1246 158 156-158 0/4
5.31 41:56 37 9:57 131 131-131 1304 158 158-158 1/7
5.38 42:31 34 9:10 133 132-135 1219 160 158-160 4/1
5.44 43:11 40 10:38 135 133-136 1437 152 122-158 10/0
5.50 43:47 36 9:37 134 133-134 1289 158 156-158 0/6
5.52 44:01 14 9:59 134 134-134 1338 156 156-156 3/0

Heart

147/164max
  • Show Beats/Mile

Elevation

Asc 185m, Range 30m, Flat prediction 45:09
Elevation Graph
Biggest Climbs (m) Min/mi
26 6.1% 6:38
20 7.8% 6:11
16 5.8% 6:15
16 4.8% 6:59
15 8.0% 10:05
14 7.4% 6:00
See your biggest climbs

Cadence

166 (190 max) Stride Length: 122cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 96.1 168 5.4 42:18 7:49
Walk 3.9 119 0.1 1:43 14:41

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:30 6:04 58.10% More
800m 3:18 6:38 63.37% More
1km 4:07 6:38 65.98% More
Mile 6:51 6:51 67.42% More
5k 22:34 7:16 69.75% More
5 miles 38:53 7:47 66.12% More

Predictions

Dist Time Per Mile WAVA
1M 7:12 7:12 64.14
5km 23:56 7:42 65.75
5M 39:38 7:56 64.86
10km 49:54 8:02 64.43
10M 1:22:38 8:16 64.43
Half 1:50:01 8:24 63.60
20M 2:52:17 8:37 64.36
Mara 3:49:23 8:45 64.45
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