Thu 27th May 2021 at 11:00am by Jonny1616
Run > Intervals
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Time
45:36
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Miles 7.10
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Min/mi 6:25
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Pacing
10%
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WAVA
69.74
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Stride(cm)
138
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Cals
770
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Cadence
182
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BPM
149
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%MHR
87.1
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B/mi 957
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Asc(m)
227
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Hillscore
5
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Surface
Track
Notes & Comments
w/u, 4 x 800 wi 60 secs shuffle, 3 mins jog, 4 x 400 wi 60 secs shuffle, w/d
Split Summary
===
1) 1m - 6:41(6:41/m) 133/150bpm [888b/mi] 106cal 8.99/9.35mph
2) 0.55m - 3:27(6:19/m) 144/154bpm [910b/mi] 59cal 9.5/13.13mph
3) 0.51m - 2:35(5:04/m) 155/163bpm [787b/mi] 49cal 11.82/11.73mph
4) 0.1m - 1:00(9:56/m) 153/164bpm [1520b/mi] 18cal 6.04/11.65mph
5) 0.51m - 2:39(5:14/m) 160/166bpm [836b/mi] 52cal 11.48/12.42mph
6) 0.1m - 1:02(9:56/m) 153/166bpm [1520b/mi] 19cal 6.04/11.44mph
7) 0.51m - 2:37(5:09/m) 162/168bpm [835b/mi] 52cal 11.64/12.13mph
8) 0.09m - 1:00(10:47/m) 154/168bpm [1660b/mi] 18cal 5.57/11.5mph
9) 0.51m - 2:39(5:13/m) 162/168bpm [845b/mi] 53cal 11.5/11.59mph
10) 0.32m - 3:01(9:29/m) 133/167bpm [1260b/mi] 36cal 6.33/11.48mph
11) 0.26m - 1:14(4:46/m) 154/165bpm [734b/mi] 22cal 12.58/13.11mph
12) 0.09m - 1:00(11:21/m) 152/165bpm [1726b/mi] 18cal 5.29/12.52mph
13) 0.25m - 1:14(4:52/m) 157/166bpm [764b/mi] 23cal 12.32/12.5mph
14) 0.09m - 1:00(10:51/m) 154/167bpm [1672b/mi] 18cal 5.53/12.46mph
15) 0.26m - 1:15(4:51/m) 158/167bpm [766b/mi] 23cal 12.38/12.61mph
16) 0.09m - 1:01(11:31/m) 154/167bpm [1774b/mi] 19cal 5.21/12.4mph
17) 0.25m - 1:15(4:58/m) 156/167bpm [774b/mi] 22cal 12.09/12.13mph
18) 1m - 6:47(6:47/m) 140/168bpm [949b/mi] 98cal 8.85/12.21mph
19) 0.62m - 4:08(6:43/m) 143/147bpm [960b/mi] 65cal 8.94/9.02mph
Split Summary
===
1) 1m - 6:41(6:41/m) 133/150bpm [888b/mi] 106cal 8.99/9.35mph
2) 0.55m - 3:27(6:19/m) 144/154bpm [910b/mi] 59cal 9.5/13.13mph
3) 0.51m - 2:35(5:04/m) 155/163bpm [787b/mi] 49cal 11.82/11.73mph
4) 0.1m - 1:00(9:56/m) 153/164bpm [1520b/mi] 18cal 6.04/11.65mph
5) 0.51m - 2:39(5:14/m) 160/166bpm [836b/mi] 52cal 11.48/12.42mph
6) 0.1m - 1:02(9:56/m) 153/166bpm [1520b/mi] 19cal 6.04/11.44mph
7) 0.51m - 2:37(5:09/m) 162/168bpm [835b/mi] 52cal 11.64/12.13mph
8) 0.09m - 1:00(10:47/m) 154/168bpm [1660b/mi] 18cal 5.57/11.5mph
9) 0.51m - 2:39(5:13/m) 162/168bpm [845b/mi] 53cal 11.5/11.59mph
10) 0.32m - 3:01(9:29/m) 133/167bpm [1260b/mi] 36cal 6.33/11.48mph
11) 0.26m - 1:14(4:46/m) 154/165bpm [734b/mi] 22cal 12.58/13.11mph
12) 0.09m - 1:00(11:21/m) 152/165bpm [1726b/mi] 18cal 5.29/12.52mph
13) 0.25m - 1:14(4:52/m) 157/166bpm [764b/mi] 23cal 12.32/12.5mph
14) 0.09m - 1:00(10:51/m) 154/167bpm [1672b/mi] 18cal 5.53/12.46mph
15) 0.26m - 1:15(4:51/m) 158/167bpm [766b/mi] 23cal 12.38/12.61mph
16) 0.09m - 1:01(11:31/m) 154/167bpm [1774b/mi] 19cal 5.21/12.4mph
17) 0.25m - 1:15(4:58/m) 156/167bpm [774b/mi] 22cal 12.09/12.13mph
18) 1m - 6:47(6:47/m) 140/168bpm [949b/mi] 98cal 8.85/12.21mph
19) 0.62m - 4:08(6:43/m) 143/147bpm [960b/mi] 65cal 8.94/9.02mph
6:41 3:27 2:35 1:00 2:39 1:02 2:37 1:00 2:39 3:01 1:14 1:00 1:14 1:00 1:15 1:01 1:15 6:47 4:08
Pin Map |
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Min/mi0
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Recent0
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Elev0
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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. |
---|---|---|---|---|---|---|---|
0.13 | 55 | 55 | 7:17 | 107 93-126 | 779 | 174 172-176 | 3/0 |
0.25 | 1:46 | 51 | 6:49 | 128 127-130 | 872 | 175 174-176 | 2/4 |
0.38 | 2:36 | 50 | 6:39 | 140 129-148 | 931 | 175 174-176 | 4/6 |
0.50 | 3:25 | 50 | 6:38 | 142 138-148 | 941 | 175 174-176 | 7/1 |
0.63 | 4:14 | 49 | 6:34 | 136 134-137 | 893 | 176 174-176 | 5/9 |
0.75 | 5:04 | 50 | 6:36 | 138 137-138 | 911 | 177 176-178 | 6/5 |
0.88 | 5:53 | 49 | 6:32 | 139 139-140 | 907 | 177 176-178 | 4/6 |
1.00 | 6:40 | 47 | 6:19 | 141 139-143 | 890 | 178 178-178 | 5/3 |
1.13 | 7:26 | 45 | 6:02 | 144 142-149 | 868 | 184 178-198 | 3/8 |
1.25 | 8:10 | 44 | 5:52 | 150 148-152 | 880 | 181 174-194 | 6/2 |
1.38 | 8:55 | 45 | 6:04 | 153 151-154 | 927 | 180 174-194 | 2/4 |
1.50 | 9:42 | 47 | 6:12 | 150 149-151 | 930 | 178 170-190 | 1/9 |
1.63 | 13:33 | 3:51 +3:13 | 30:48 | 124 93-150 | 3820 | 181 88-204 | 9/0 |
1.75 | 14:20 | 48 | 6:23 | 154 149-157 | 982 | 192 190-194 | 4/7 |
1.88 | 14:59 | 39 | 5:12 | 159 157-161 | 827 | 190 190-192 | 2/2 |
2.00 | 15:38 | 39 | 5:09 | 161 161-162 | 829 | 189 188-190 | 9/2 |
2.13 | 16:37 | 59 | 7:49 | 160 150-164 | 1250 | 177 162-190 | 1/3 |
2.25 | 17:23 | 47 | 6:14 | 145 134-154 | 904 | 184 166-208 | 3/8 |
2.38 | 18:02 | 39 | 5:10 | 159 155-162 | 823 | 189 188-190 | 8/1 |
2.50 | 18:42 | 40 | 5:18 | 164 162-165 | 870 | 188 188-188 | 0/13 |
2.63 | 19:21 | 39 | 5:15 | 165 165-166 | 867 | 187 186-188 | 6/0 |
2.75 | 20:26 | 1:05 | 8:39 | 156 135-166 | 1349 | 172 160-192 | 9/8 |
2.88 | 21:08 | 41 | 5:31 | 150 135-158 | 828 | 191 190-198 | 2/7 |
3.00 | 21:46 | 39 | 5:10 | 163 158-164 | 841 | 188 186-190 | 7/4 |
3.13 | 22:26 | 39 | 5:14 | 166 165-167 | 869 | 188 188-190 | 6/2 |
3.25 | 23:04 | 39 | 5:11 | 167 167-168 | 866 | 188 186-190 | 4/10 |
3.38 | 24:14 | 1:09 | 9:13 | 152 130-168 | 1402 | 171 162-194 | 3/4 |
3.50 | 24:54 | 40 | 5:21 | 153 143-160 | 818 | 189 186-190 | 7/3 |
3.63 | 25:33 | 39 | 5:13 | 163 161-166 | 851 | 188 186-190 | 2/7 |
3.75 | 26:12 | 39 | 5:13 | 166 166-167 | 867 | 187 186-190 | 7/1 |
3.88 | 26:51 | 39 | 5:12 | 167 167-168 | 868 | 188 186-188 | 3/5 |
4.00 | 28:03 | 1:12 | 9:39 | 148 126-167 | 1429 | 165 160-168 | 3/4 |
4.13 | 29:10 | 1:07 | 8:53 | 121 117-126 | 1075 | 167 166-168 | 6/6 |
4.25 | 30:09 | 58 | 7:47 | 129 119-147 | 1004 | 186 164-206 | 11/2 |
4.38 | 30:45 | 37 | 4:53 | 157 150-162 | 766 | 194 192-196 | 2/9 |
4.50 | 31:38 | 53 | 7:06 | 163 154-165 | 1157 | 181 160-194 | 2/2 |
4.63 | 32:31 | 53 | 7:03 | 145 132-157 | 1023 | 184 166-202 | 1/5 |
4.75 | 33:08 | 37 | 4:53 | 162 159-165 | 791 | 193 192-194 | 7/1 |
4.88 | 34:12 | 1:04 | 8:32 | 159 137-167 | 1357 | 175 158-194 | 2/5 |
5.00 | 34:54 | 42 | 5:36 | 150 134-160 | 840 | 190 166-202 | 1/4 |
5.13 | 35:30 | 36 | 4:49 | 165 161-166 | 795 | 193 190-194 | 6/4 |
5.25 | 36:42 | 1:12 | 9:38 | 149 126-167 | 1436 | 173 160-204 | 9/1 |
5.38 | 37:19 | 37 | 4:58 | 153 136-163 | 759 | 191 190-192 | 1/6 |
5.50 | 37:57 | 37 | 4:59 | 166 164-168 | 827 | 190 164-194 | 5/3 |
5.63 | 41:45 | 3:48 +3:04 | 30:22 | 118 91-167 | 3584 | 171 160-174 | 4/3 |
5.75 | 42:49 | 1:04 | 8:33 | 136 132-139 | 1163 | 176 174-178 | 4/1 |
5.88 | 43:40 | 51 | 6:51 | 139 139-140 | 953 | 177 174-178 | 3/9 |
6.00 | 44:30 | 50 | 6:40 | 141 140-142 | 941 | 178 176-180 | 4/1 |
6.13 | 45:19 | 49 | 6:28 | 145 142-147 | 939 | 179 178-180 | 5/3 |
6.25 | 46:08 | 49 | 6:36 | 147 145-148 | 969 | 178 176-180 | 3/6 |
6.38 | 46:59 | 51 | 6:48 | 146 145-147 | 993 | 179 176-180 | 6/5 |
6.50 | 47:50 | 50 | 6:42 | 144 143-145 | 966 | 179 178-180 | 4/7 |
6.63 | 48:40 | 50 | 6:42 | 146 143-147 | 978 | 178 178-180 | 10/6 |
6.75 | 49:32 | 52 | 6:54 | 142 140-143 | 980 | 178 178-180 | 2/3 |
6.87 | 50:22 | 50 | 6:40 | 142 141-143 | 947 | 179 178-180 | 7/5 |
7.00 | 51:12 | 50 | 6:42 | 142 141-143 | 951 | 179 178-180 | 8/5 |
7.10 | 51:53 | 41 | 6:42 | 142 141-143 | 952 | 177 176-178 | 1/7 |
Elevation
Asc 227m,
Range 19m, Flat prediction 45:39
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
15 5.8% | 5:11 |
13 4.7% | 5:12 |
10 9.8% | 9:08 |
10 5.0% | 7:53 |
See your biggest climbs |
Cadence
182 (208 max)
Stride Length: 138cm
Run: 99.6%
Walk: 0.4%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:43 | 5:43 | 70.15 |
5km | 18:59 | 6:07 | 71.81 |
5M | 31:27 | 6:17 | 70.39 |
10km | 39:35 | 6:22 | 69.76 |
10M | 1:05:34 | 6:33 | 69.51 |
Half | 1:27:17 | 6:40 | 68.50 |
20M | 2:16:41 | 6:50 | 69.31 |
Mara | 3:01:59 | 6:57 | 69.41 |
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