Tue 13th Jul 2021 at 6:00am by njosmith

Run > Intervals
  • Time
    57:47
  • Miles
    6.86
  • Min/mi
    8:25
  • Pacing
    72%
  • WAVA
    53.91
  • Stride(cm)
    105
  • Cals
    596
  • Cadence
    181
  • BPM
    136
  • %MHR
    78.1
  • B/mi
    1145
  • Asc(m)
    279
  • Hillscore
    17
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 5:03(5:03/km) 120/129bpm [606b/km] 49cal 11.89/12.93kmph
2) 1km - 4:50(4:50/km) 132/139bpm [638b/km] 56cal 12.42/12.73kmph
3) 1km - 4:46(4:46/km) 134/140bpm [639b/km] 55cal 12.58/12.87kmph
4) 0.17km - 51(4:54/km) 135/137bpm [661b/km] 9cal 12.25/12.83kmph
5) 0.6km - 2:22(3:57/km) 147/152bpm [582b/km] 33cal 15.16/15.72kmph
6) 0.22km - 1:33(7:12/km) 129/151bpm [930b/km] 14cal 8.32/14.71kmph
7) 0.6km - 2:20(3:53/km) 150/163bpm [582b/km] 33cal 15.45/15.58kmph
8) 0.2km - 1:34(7:47/km) 134/157bpm [1042b/km] 16cal 7.71/14.88kmph
9) 0.6km - 2:21(3:55/km) 152/167bpm [596b/km] 33cal 15.31/15.96kmph
10) 0.19km - 1:31(7:53/km) 133/156bpm [1048b/km] 14cal 7.62/15.15kmph
11) 0.6km - 2:25(4:02/km) 150/157bpm [605b/km] 33cal 14.88/16.09kmph
12) 0.17km - 1:37(9:37/km) 132/154bpm [1269b/km] 15cal 6.24/14.75kmph
13) 0.6km - 2:27(4:05/km) 144/155bpm [589b/km] 29cal 14.67/16.06kmph
14) 0.23km - 1:33(6:41/km) 137/154bpm [916b/km] 15cal 8.97/14.18kmph
15) 1km - 5:59(5:59/km) 134/144bpm [801b/km] 55cal 10.03/12.63kmph
16) 1km - 5:22(5:22/km) 137/146bpm [734b/km] 50cal 11.19/12.73kmph
17) 1km - 5:30(5:30/km) 136/146bpm [748b/km] 50cal 10.92/12.39kmph
18) 0.85km - 5:43(6:42/km) 128/140bpm [858b/km] 37cal 8.95/12.63kmph
5:03 4:50 4:46 51 2:22 1:33 2:20 1:34 2:21 1:31 2:25 1:37 2:27 1:33 5:59 5:22 5:30 5:43

Pace

10% 10% 10% 34% 14% 23%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 31 31 8:16 92 77-111 761 181 116-190 0/4
0.13 1:01 30 8:08 114 112-118 926 187 186-190 1/0
0.19 1:35 34 9:01 119 115-122 1074 186 184-188 1/1
0.25 2:03 28 7:28 127 125-129 949 187 184-188 2/3
0.31 2:33 30 7:58 127 126-128 1012 185 182-188 0/2
0.38 3:02 28 7:36 125 123-127 949 187 186-188 0/3
0.44 3:32 30 7:57 125 124-127 994 186 186-188 0/5
0.50 4:02 31 8:11 125 123-126 1024 186 184-188 6/1
0.56 4:33 31 8:08 126 124-129 1025 188 186-190 9/0
0.63 5:04 31 8:23 126 124-128 1056 187 186-190 2/9
0.69 5:33 29 7:47 130 127-134 1011 185 184-188 1/3
0.75 6:01 28 7:25 135 134-136 1002 190 188-192 0/5
0.81 6:31 30 7:58 131 130-132 1044 187 186-190 5/4
0.88 7:00 29 7:50 132 129-133 1034 188 186-190 6/0
0.94 7:31 30 8:03 131 129-134 1054 186 182-194 0/9
1.00 8:00 29 7:46 137 136-137 1065 187 186-188 1/3
1.06 8:29 29 7:41 134 132-136 1030 188 186-190 3/0
1.13 8:57 28 7:35 134 132-136 1016 190 188-190 3/3
1.19 9:26 29 7:44 132 129-133 1022 188 186-190 3/2
1.25 9:55 29 7:44 131 130-131 1014 188 188-190 1/3
1.31 10:24 29 7:40 130 130-131 998 188 188-188 0/3
1.38 10:54 30 8:00 132 130-133 1055 188 186-190 6/0
1.44 11:23 29 7:41 133 129-135 1023 188 188-190 0/5
1.50 11:51 29 7:40 134 131-135 1028 190 188-190 9/0
1.56 12:20 28 7:30 134 133-135 1005 189 188-190 2/1
1.63 12:49 29 7:48 136 135-136 1060 190 188-190 0/6
1.69 13:19 30 8:03 136 134-138 1096 189 188-190 5/0
1.75 13:47 28 7:32 135 134-136 1016 189 188-190 0/5
1.81 14:15 28 7:30 135 131-140 1013 189 188-190 3/2
1.88 14:43 28 7:30 136 134-140 1020 189 188-190 1/3
1.94 15:13 30 7:58 135 134-137 1076 188 186-190 0/4
2.00 15:39 25 6:45 134 130-139 905 190 186-200 0/4
2.06 16:01 22 5:59 144 143-144 862 201 200-202 1/2
2.13 16:25 23 6:15 149 144-152 931 198 194-200 2/0
2.19 16:49 24 6:29 151 149-151 979 198 196-200 1/2
2.25 17:13 25 6:33 151 149-152 988 197 196-200 6/0
2.31 17:38 25 6:41 149 149-150 995 195 194-196 7/0
2.38 18:15 37 9:51 148 144-150 1458 179 122-194 4/0
2.44 19:04 49 13:05 122 106-141 1595 131 122-188 0/3
2.50 19:32 27 7:13 126 115-132 910 189 184-192 6/0
2.56 19:54 23 6:02 150 134-162 904 196 192-202 3/0
2.63 20:18 24 6:21 149 148-150 946 199 198-200 2/0
2.69 20:42 24 6:19 152 150-154 959 199 198-200 0/10
2.75 21:05 24 6:19 154 153-156 973 198 196-200 0/14
2.81 21:30 24 6:31 154 153-155 1003 199 198-200 4/2
2.88 21:59 29 7:44 156 154-157 1206 187 182-198 2/0
2.94 22:57 58 15:29 132 117-151 2043 147 124-198 2/0
3.00 23:27 31 8:11 134 118-145 1097 189 186-196 2/0
3.06 23:51 24 6:23 152 138-167 970 200 196-202 5/2
3.13 24:14 22 5:59 152 150-155 910 199 198-202 3/0
3.19 24:37 23 6:12 154 150-158 954 194 180-198 2/1
3.25 25:01 24 6:24 156 154-158 999 194 180-198 0/7
3.31 25:25 24 6:26 155 152-157 997 198 196-198 0/4
3.38 26:03 37 9:59 153 144-157 1527 160 116-198 0/3
3.44 26:55 53 14:04 125 114-141 1759 137 124-182 2/0
3.50 27:21 26 6:50 128 114-138 874 188 178-204 1/1
3.56 27:43 22 5:59 147 142-151 880 202 200-204 1/0
3.63 28:08 24 6:31 151 150-153 983 198 196-198 7/0
3.69 28:33 25 6:43 155 152-157 1042 198 198-200 0/2
3.75 29:00 27 7:10 153 151-156 1096 196 194-198 2/1
3.81 29:24 24 6:27 150 147-153 969 195 194-198 5/10
3.88 30:11 47 12:25 148 141-154 1838 170 124-196 3/0
3.94 31:07 57 15:08 121 107-138 1831 125 124-130 2/0
4.00 31:32 25 6:39 124 107-146 824 197 182-200 1/4
4.06 31:56 24 6:24 144 140-147 922 198 198-198 0/1
4.13 32:21 24 6:32 146 143-150 953 198 198-200 5/1
4.19 32:47 26 7:00 147 146-149 1029 193 178-198 2/1
4.25 33:12 25 6:46 148 147-149 1000 195 192-196 1/1
4.31 33:38 25 6:41 153 152-154 1022 193 182-198 5/0
4.38 34:31 53 14:08 142 131-153 2006 143 122-182 1/3
4.44 35:01 31 8:10 127 122-132 1037 188 184-190 1/3
4.50 35:30 29 7:44 136 130-139 1051 189 188-190 0/2
4.56 35:59 28 7:35 141 140-143 1069 190 190-190 6/2
4.62 36:27 29 7:41 142 141-143 1092 190 188-190 3/2
4.69 36:56 29 7:37 141 140-141 1074 189 186-190 3/0
4.75 37:28 32 8:27 141 140-142 1191 187 186-188 2/1
4.81 37:59 31 8:17 139 137-140 1151 187 184-188 0/3
4.87 38:30 31 8:23 139 137-140 1166 186 182-188 1/3
4.94 39:02 32 8:30 138 137-140 1172 185 184-186 4/1
5.00 39:38 36 9:43 137 134-139 1331 183 182-184 1/4
5.06 40:38 1:00 15:52 120 109-131 1904 127 122-130 2/9
5.12 41:29 51 13:34 117 108-129 1587 185 182-188 4/3
5.19 42:00 32 8:27 139 135-144 1175 187 184-192 2/3
5.25 42:32 32 8:31 139 138-140 1183 187 184-188 2/1
5.31 43:02 30 7:57 142 139-145 1130 185 180-188 2/2
5.38 43:33 30 8:05 138 136-139 1116 187 186-188 0/1
5.44 44:04 31 8:22 136 133-139 1137 186 184-188 7/0
5.50 44:36 32 8:33 138 137-139 1180 186 184-188 5/0
5.56 45:19 43 11:26 136 132-139 1555 183 180-186 1/4
5.63 45:53 34 9:10 134 133-135 1228 185 184-186 4/2
5.69 46:25 32 8:27 140 136-144 1182 183 182-184 10/0
5.75 47:00 35 9:25 135 129-141 1271 186 184-188 5/0
5.81 47:31 31 8:17 132 130-135 1093 187 186-188 1/7
5.88 48:00 29 7:44 136 136-137 1051 186 184-188 3/3
5.94 48:31 31 8:12 134 133-137 1098 184 182-186 3/2
6.00 49:04 33 8:54 135 133-137 1201 183 182-186 1/3
6.06 49:37 33 8:44 136 132-138 1188 182 178-186 5/6
6.13 50:15 38 10:13 135 129-139 1380 178 176-180 2/6
6.19 50:47 32 8:25 144 141-145 1212 181 180-184 9/3
6.25 51:20 33 8:47 141 137-144 1239 180 178-184 3/6
6.31 51:55 35 9:24 136 134-139 1279 178 176-182 9/1
6.38 52:29 34 9:08 136 133-138 1243 181 176-184 5/3
6.44 53:10 41 10:54 135 132-138 1471 155 116-182 5/0
6.50 54:09 59 15:39 126 119-133 1971 125 114-172 11/0
6.56 54:56 47 12:29 128 124-130 1598 152 122-184 5/2
6.63 55:28 33 8:43 129 127-130 1124 185 184-186 0/3
6.69 56:02 34 9:05 126 122-131 1144 184 182-186 0/12
6.75 56:37 34 9:10 122 120-125 1119 183 180-184 0/7
6.81 57:13 36 9:42 120 118-122 1163 181 178-182 7/1
6.86 57:47 34 12:34 129 123-135 1620 139 116-186 1/0

Heart

136/167max
  • Show Beats/Mile

Elevation

Asc 279m, Range 54m, Flat prediction 58:02
Elevation Graph
Biggest Climbs (m) Min/mi
21 7.7% 8:18
20 6.8% 9:46
19 10.1% 6:18
17 11.3% 15:45
15 8.9% 6:48
13 8.1% 7:37
See your biggest climbs

Cadence

181 (204 max) Stride Length: 105cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 86.6 189 6.4 50:03 7:49
Walk 13.4 123 0.5 7:44 16:46

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:31 6:07 51.75% More
800m 3:21 6:44 54.46% More
1km 4:16 6:52 55.71% More
Mile 7:11 7:11 56.59% More
5k 23:39 7:37 58.50% More
5 miles 39:39 7:56 56.71% More
10k 51:01 8:13 55.00% More

Predictions

Dist Time Per Mile WAVA
1M 7:32 7:32 54.02
5km 25:00 8:03 55.35
5M 41:21 8:16 54.38
10km 52:02 8:22 53.91
10M 1:26:06 8:37 53.79
Half 1:54:34 8:45 53.04
20M 2:59:16 8:58 53.72
Mara 3:58:34 9:06 53.82
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