Wed 1st Sep 2021 at 5:40pm by slowblonde

Run > Intervals

  • Time
    58:23
  • Miles
    5.60
  • Min/mi
    10:26
  • Pacing
    0%
  • WAVA
    48.47
  • Stride(cm)
    85
  • Cals
    559
  • Cadence
    181
  • BPM
    155
  • %MHR
    86.2
  • B/mi
    1618
  • Asc(m)
    34
  • Surface
    Road

Notes & Comments

WU + Pyramid Sprint Intervals

Split Summary
===
1) 1m - 10:54(10:54/m) 135/153bpm [1472b/mi] 88cal
2) 1m - 10:39(10:39/m) 144/164bpm [1533b/mi] 92cal
3) 1m - 9:56(9:56/m) 162/180bpm [1609b/mi] 101cal
4) 1m - 10:01(10:01/m) 167/177bpm [1672b/mi] 104cal
5) 1m - 10:30(10:30/m) 170/178bpm [1785b/mi] 108cal
6) 0.6m - 6:23(10:41/m) 173/180bpm [1850b/mi] 66cal
10:54 10:39 9:56 10:01 10:30 6:23

Pace

4% 2% 21% 36% 18% 19%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 1:19 1:19 +38 20:56 88 72-111 1843 183 176-186 1/1
0.13 1:56 38 10:02 122 114-128 1223 181 178-186 0/1
0.19 2:38 42 11:17 127 124-130 1432 178 176-180 1/2
0.25 3:26 47 12:33 138 133-141 1733 178 176-182 2/1
0.31 4:07 41 10:58 137 132-143 1503 180 180-182 3/0
0.38 4:49 42 11:10 140 135-146 1564 181 180-182 2/1
0.44 5:28 40 10:35 148 144-152 1566 179 178-182 1/1
0.50 6:08 40 10:40 149 143-153 1590 180 178-180 0/0
0.56 6:52 44 11:44 136 133-140 1596 180 178-182 2/4
0.63 7:30 38 10:04 135 134-137 1359 179 178-180 3/3
0.69 8:08 38 10:11 135 132-137 1375 181 178-184 2/1
0.75 8:50 41 11:02 133 131-139 1467 180 178-182 2/3
0.81 9:30 40 10:47 139 137-141 1499 179 178-180 3/5
0.88 10:09 39 10:26 144 141-146 1502 179 176-180 4/4
0.94 10:49 40 10:40 143 142-143 1526 181 180-182 2/2
1.00 11:32 43 11:27 149 144-152 1705 179 178-180 3/3
1.06 12:21 49 13:03 152 148-154 1984 161 130-180 1/1
1.13 13:05 44 11:50 137 132-146 1622 171 130-182 4/0
1.19 13:45 40 10:35 142 139-146 1502 178 178-180 1/0
1.25 14:27 42 11:14 142 139-145 1595 179 176-182 0/1
1.31 15:09 42 11:05 147 145-149 1630 178 176-180 2/2
1.38 15:50 41 10:56 146 143-148 1595 180 178-182 2/2
1.44 16:31 41 10:53 143 141-145 1557 180 178-182 2/0
1.50 17:13 42 11:17 147 141-149 1660 179 178-180 4/5
1.56 17:54 41 11:03 149 148-150 1647 180 178-182 2/1
1.63 18:34 39 10:28 151 150-152 1579 180 176-184 5/4
1.69 19:13 40 +3 10:37 155 153-156 1647 183 170-186 4/2
1.75 20:23 1:09 +35 18:27 138 124-154 2547 178 118-188 0/3
1.81 33:09 12:47 +13:13 3:24:27 142 87-163 29031 184 176-196 1/1
1.88 34:48 1:39 26:24 111 94-124 2930 189 172-198 1/2
1.94 35:29 41 10:51 135 127-144 1465 176 172-180 3/0
2.00 36:02 33 8:47 150 148-153 1316 186 184-188 0/1
2.06 36:32 30 8:05 158 152-163 1276 187 184-190 0/1
2.13 37:12 40 10:35 160 157-162 1694 176 172-180 1/1
2.19 37:52 40 10:45 154 149-161 1656 177 176-178 0/1
2.25 38:27 35 9:14 148 146-152 1366 183 174-190 0/1
2.31 38:56 30 7:53 158 152-163 1246 189 186-190 1/2
2.38 39:28 32 8:29 168 164-172 1425 185 184-188 3/2
2.44 40:09 41 10:58 174 171-179 1908 177 172-184 1/1
2.50 40:52 43 11:25 163 154-177 1862 177 176-178 1/1
2.56 41:35 43 11:21 156 154-157 1772 177 176-178 2/2
2.63 42:11 36 9:37 159 155-165 1528 183 176-186 3/3
2.69 42:45 34 9:09 169 166-170 1546 185 184-186 2/2
2.75 43:18 33 8:54 170 169-170 1514 184 182-186 1/1
2.81 43:50 32 8:29 170 168-170 1443 186 184-186 3/3
2.88 44:29 39 10:27 170 168-171 1777 180 176-186 2/3
2.94 45:12 43 11:25 164 158-169 1873 177 176-178 2/3
3.00 45:58 45 12:06 158 157-159 1911 178 176-180 1/2
3.06 46:39 41 10:57 158 156-161 1729 177 174-178 3/1
3.13 47:19 40 10:39 161 160-162 1714 182 176-186 1/2
3.19 47:52 33 8:46 168 163-170 1473 186 184-186 2/1
3.25 48:26 34 9:12 171 170-172 1573 186 184-188 2/2
3.31 49:00 34 9:02 173 172-174 1564 187 186-188 2/2
3.38 49:34 34 9:04 174 172-175 1579 187 186-188 2/0
3.44 50:11 37 9:48 173 170-174 1697 183 178-188 2/2
3.50 50:51 40 10:44 167 164-170 1792 180 178-182 4/4
3.56 51:35 44 11:51 161 159-164 1909 179 178-180 5/4
3.63 52:20 45 11:57 162 160-163 1935 179 176-182 6/5
3.69 52:59 39 10:27 163 161-165 1702 179 176-180 2/2
3.75 53:38 39 10:18 166 165-170 1709 180 176-188 4/4
3.81 54:12 34 9:09 174 171-177 1592 186 184-188 1/0
3.88 54:47 34 9:10 170 168-172 1559 185 184-186 3/2
3.94 55:21 34 9:11 174 173-175 1598 187 184-188 0/2
4.00 55:58 37 9:56 173 173-174 1718 185 184-186 1/2
4.06 56:38 39 10:31 175 174-176 1841 182 178-186 0/1
4.13 57:19 41 11:04 168 164-173 1859 180 178-182 1/1
4.19 58:01 42 11:08 162 161-164 1803 178 178-180 3/1
4.25 58:44 43 11:32 163 161-167 1880 180 178-182 2/1
4.31 59:29 45 11:54 165 164-166 1964 179 178-180 1/2
4.38 1:00:10 41 10:50 166 164-170 1799 182 178-186 3/2
4.44 1:00:43 33 8:54 172 170-174 1530 186 184-188 2/3
4.50 1:01:19 36 9:35 173 172-174 1658 186 186-188 3/2
4.56 1:01:52 33 8:53 175 174-176 1553 188 186-190 0/2
4.62 1:02:34 42 11:09 175 173-176 1953 182 176-186 1/0
4.69 1:03:17 43 11:28 171 165-176 1960 178 176-180 2/1
4.75 1:04:00 43 11:34 165 164-167 1908 179 178-180 2/2
4.81 1:04:41 41 10:52 168 167-169 1826 181 178-184 1/0
4.87 1:05:22 41 10:49 170 168-172 1838 183 178-190 2/1
4.94 1:05:55 34 9:01 174 172-175 1567 189 188-190 2/1
5.00 1:06:29 33 8:50 176 175-178 1554 187 186-190 0/2
5.06 1:07:11 43 11:21 178 173-180 2020 182 176-190 3/4
5.12 1:07:55 44 11:49 170 168-172 2009 180 178-180 2/1
5.19 1:08:36 41 10:56 169 168-172 1848 181 178-182 3/1
5.25 1:09:14 38 10:01 171 169-174 1712 186 174-192 0/2
5.31 1:09:45 31 8:11 175 174-176 1431 189 188-190 3/2
5.38 1:10:24 40 10:34 175 173-177 1850 184 182-188 1/1
5.44 1:11:06 42 11:06 172 170-174 1909 181 178-186 3/4
5.50 1:11:47 41 10:53 170 167-172 1849 182 178-188 1/2
5.56 1:12:29 42 11:12 173 171-176 1937 181 172-188 2/1
5.60 1:12:53 24 11:29 173 171-175 1987 178 178-178 2/1

Heart

155/180max
  • Show Beats/Mile

Elevation

Asc 34m, Range 10m, Flat prediction 58:23
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

181 (198 max) Stride Length: 85cm Run: 99.1% Walk: 0.9%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:11 8:46 41.47% More
800m 4:34 9:11 43.70% More
1km 5:47 9:18 44.91% More
Mile 9:30 9:30 46.47% More
5k 31:25 10:07 49.11% More
5 miles 1:05:33 13:07 38.41% More

Predictions

Dist Time Per Mile WAVA
1M 9:34 9:34 46.16
5km 31:27 10:07 49.06
5M 51:50 10:22 48.57
10km 1:05:07 10:29 48.40
10M 1:47:19 10:44 48.26
Half 2:22:30 10:53 47.40
20M 3:42:13 11:07 47.70
Mara 4:55:03 11:16 47.49
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