Tue 13th Jul 2021 at 6:00am by njosmith
Run > Intervals
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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
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B/mi 1145
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Asc(m)
279
-
Hillscore
17
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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
===
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
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
- BPM
- WHR
- MHR
- Bands
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
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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