Tue 31st Aug 2021 at 9:20am by nikospet

Run > Intervals
  • Time
    1:11:37
  • Miles
    7.69
  • Min/mi
    9:19
  • Pacing
    83%
  • WAVA
    52.91
  • Stride(cm)
    103
  • Cals
    829
  • Cadence
    167
  • Asc(m)
    201
  • Hillscore
    16
  • Surface
    Trail

Notes & Comments

3*550 + tabata

Split Summary
===
1) 4.66km - 30:06(6:28/km) 321cal 9.28/17.2kmph
2) 0.53km - 2:09(4:03/km) 36cal 14.82/17.03kmph
3) 0.22km - 1:30(6:43/km) 14cal 8.94/15.82kmph
4) 0.53km - 2:05(3:54/km) 35cal 15.42/17.4kmph
5) 0.21km - 1:29(7:05/km) 14cal 8.46/15.79kmph
6) 0.55km - 2:03(3:44/km) 36cal 16.08/19.11kmph
7) 3.51km - 20:24(5:49/km) 237cal 10.32/15.22kmph
8) 0.09km - 20(3:50/km) 5cal 15.67/18.81kmph
9) 0.03km - 11(5:46/km) 2cal 10.4/18.64kmph
10) 0.07km - 20(4:31/km) 4cal 13.27/16.53kmph
11) 0.02km - 10(9:31/km) 1cal 6.3/15.62kmph
12) 0.08km - 20(4:10/km) 4cal 14.4/14.18kmph
13) 0.02km - 11(7:53/km) 1cal 7.61/13.81kmph
14) 0.08km - 21(4:27/km) 3cal 13.47/15.32kmph
15) 0.02km - 10(7:34/km) 1cal 7.93/14.34kmph
16) 0.08km - 20(4:22/km) 3cal 13.76/12.93kmph
17) 0.03km - 11(6:53/km) 2cal 8.71/14.01kmph
18) 0.08km - 21(4:14/km) 5cal 14.18/13.3kmph
19) 0.02km - 11(8:02/km) 1cal 7.47/13.84kmph
20) 0.09km - 22(3:49/km) 5cal 15.69/16.59kmph
21) 0.02km - 11(8:46/km) 1cal 6.84/15.38kmph
22) 0.08km - 21(4:18/km) 4cal 13.95/13.33kmph
23) 1.34km - 7:51(5:51/km) 94cal 10.26/13.94kmph
30:06 2:09 1:30 2:05 1:29 2:03 20:24 20 11 20 10 20 11 21 10 20 11 21 11 22 11 21 7:51
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

3% 2% 18% 20% 22% 35%

Splits

Miles Miles Time Time Split Split Min/mi /mi Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:20 1:20 10:43 154 96-168 4/4
0.25 2:45 1:25 11:18 159 156-162 6/0
0.38 4:09 1:24 11:08 160 158-162 5/0
0.50 5:45 1:36 12:49 159 156-160 11/0
0.63 7:00 1:15 10:03 159 156-162 2/1
0.75 8:32 1:32 12:14 161 154-166 6/0
0.88 9:47 1:15 10:04 162 160-164 4/5
1.00 11:11 1:24 11:10 161 158-166 4/1
1.13 12:30 1:19 10:31 164 158-168 8/0
1.25 13:53 1:23 11:00 165 162-168 10/0
1.38 14:58 1:05 8:42 165 162-168 3/3
1.50 16:18 1:20 10:43 165 162-168 5/3
1.63 17:39 1:21 10:47 162 160-166 7/0
1.75 19:04 1:25 11:17 162 158-170 9/0
1.88 20:14 1:10 9:20 164 158-176 7/0
2.00 21:35 1:21 10:50 167 162-172 6/0
2.13 22:53 1:19 10:29 164 160-168 10/0
2.25 24:04 1:11 9:24 164 162-170 4/1
2.38 25:11 1:07 8:53 164 162-168 2/3
2.50 26:28 1:17 10:19 164 160-168 6/0
2.63 27:42 1:14 9:53 163 158-172 1/7
2.75 28:40 58 7:44 170 164-178 2/3
2.88 29:55 1:15 9:57 162 158-166 2/1
3.00 30:46 52 6:54 177 162-182 1/3
3.13 31:36 49 6:35 186 182-192 3/2
3.25 32:32 57 7:33 179 154-188 2/2
3.38 33:48 1:15 10:01 164 154-198 3/4
3.50 34:36 49 6:29 186 184-188 3/2
3.63 35:23 47 6:14 187 180-190 2/1
3.75 36:27 1:04 8:30 173 154-188 3/1
3.88 37:36 1:09 9:11 163 152-188 1/2
4.00 38:19 44 5:49 188 184-190 3/2
4.13 39:06 47 6:17 187 184-190 2/2
4.25 40:22 1:15 10:02 165 152-190 1/3
4.38 41:33 1:11 9:29 165 160-168 10/3
4.50 42:35 1:02 8:18 169 164-178 8/0
4.63 43:49 1:14 9:56 167 158-174 5/1
4.75 45:01 1:11 9:29 165 160-172 7/0
4.88 46:12 1:11 9:29 165 158-172 9/0
5.00 47:25 1:13 9:44 162 158-168 1/2
5.13 48:41 1:16 10:07 164 160-168 4/5
5.25 49:48 1:08 9:02 166 164-168 0/14
5.38 50:59 1:10 9:23 166 158-170 0/11
5.50 52:05 1:06 8:49 167 162-172 0/9
5.63 53:08 1:03 8:28 170 164-174 0/7
5.75 54:16 1:08 9:04 170 166-178 0/9
5.88 55:21 1:05 8:39 171 168-172 4/2
6.00 56:35 1:14 9:48 168 164-172 1/10
6.13 57:45 1:10 9:18 163 160-166 0/10
6.25 58:47 1:02 8:19 168 164-172 3/5
6.38 59:57 1:10 9:16 169 158-192 2/1
6.50 1:00:57 1:01 8:06 172 118-192 1/3
6.63 1:01:58 1:01 8:04 181 114-198 3/3
6.75 1:03:00 1:02 8:14 175 114-234 2/2
6.87 1:04:00 1:01 8:05 175 134-194 3/2
7.00 1:05:15 1:15 9:58 162 158-164 0/7
7.12 1:06:24 1:09 9:09 165 160-168 0/13
7.25 1:07:26 1:02 8:19 166 164-170 0/14
7.37 1:08:32 1:06 8:46 165 162-166 0/9
7.50 1:09:38 1:06 8:47 167 160-172 0/6
7.62 1:10:50 1:12 9:37 164 162-170 0/6
7.69 1:11:38 48 12:02 161 158-164 4/0

Elevation

Asc 201m, Range 142m, Flat prediction 1:06:09
Elevation Graph
Biggest Climbs (m) Min/mi
55 3.1% 10:14
41 5.0% 9:58
41 3.8% 11:37
26 3.6% 10:46
See your biggest climbs

Cadence

167 (234 max) Stride Length: 103cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.0 168 7.6 1:10:57 9:17
Walk 0.9 122 0 40 14:52
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:28 5:56 56.76% More
800m 3:40 7:22 53.87% More
1km 4:27 7:09 57.79% More
Mile 7:30 7:30 58.13% More
5k 26:19 8:28 56.40% More
5 miles 43:00 8:36 56.25% More
10k 55:24 8:55 54.54% More

Predictions

Dist Time Per Mile WAVA
1M 8:14 8:14 52.97
5km 27:24 8:49 54.18
5M 45:23 9:05 53.30
10km 57:08 9:12 52.89
10M 1:34:37 9:28 52.81
Half 2:05:58 9:37 52.09
20M 3:17:15 9:52 52.72
Mara 4:22:37 10:01 52.80
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