Mon 6th Sep 2021 at 6:30pm by SpeedyP

Run > Intervals
  • warm
  • Time
    58:01
  • Miles
    5.01
  • Min/mi
    11:35
  • Pacing
    88%
  • WAVA
    61.53
  • Stride(cm)
    81
  • Cals
    447
  • Cadence
    171
  • BPM
    146
  • %MHR
    85.6
  • B/mi
    1694
  • Asc(m)
    61
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Split Summary

1.5 w/u, 6 x .2m with .12 rr, 1.58 w/d

===
1) 1m - 11:08(11:08/m) 144/162bpm [1603b/mi] 87cal
2) 0.5m - 5:32(11:03/m) 143/150bpm [1581b/mi] 43cal
3) 0.2m - 2:02(10:12/m) 151/157bpm [1540b/mi] 17cal
4) 0.12m - 1:39(13:43/m) 142/156bpm [1948b/mi] 11cal
5) 0.2m - 2:00(10:00/m) 145/155bpm [1449b/mi] 15cal
6) 0.12m - 1:49(15:11/m) 143/156bpm [2171b/mi] 13cal
7) 0.2m - 2:16(11:18/m) 149/159bpm [1683b/mi] 18cal
8) 0.12m - 1:50(15:16/m) 144/158bpm [2198b/mi] 13cal
9) 0.2m - 1:57(9:44/m) 146/156bpm [1421b/mi] 15cal
10) 0.12m - 1:46(14:44/m) 144/156bpm [2123b/mi] 12cal
11) 0.2m - 2:05(10:26/m) 147/155bpm [1534b/mi] 16cal
12) 0.12m - 1:50(15:16/m) 146/158bpm [2229b/mi] 13cal
13) 0.2m - 1:58(9:49/m) 150/160bpm [1472b/mi] 16cal
14) 0.12m - 1:51(15:28/m) 144/156bpm [2228b/mi] 13cal
15) 1m - 11:36(11:36/m) 151/158bpm [1752b/mi] 92cal
16) 0.58m - 6:35(11:21/m) 151/156bpm [1715b/mi] 53cal
17) 0.01m - 7(9:18/m) 147/147bpm [1367b/mi]
11:08 5:32 2:02 1:39 2:00 1:49 2:16 1:50 1:57 1:46 2:05 1:50 1:58 1:51 11:36 6:35 7

Pace

5% 5% 5% 22% 31% 32%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 45 45 11:59 101 76-122 1210 179 174-182 0/2
0.13 1:32 47 12:31 135 124-143 1689 173 170-176 2/2
0.19 2:15 43 11:23 142 139-146 1616 171 168-174 4/0
0.25 2:58 44 11:40 147 142-156 1715 174 174-176 3/0
0.31 3:41 42 11:19 156 154-159 1765 174 174-176 1/2
0.38 4:25 44 11:48 154 150-158 1817 173 172-174 3/1
0.44 5:06 41 11:01 152 149-158 1674 173 168-176 3/0
0.50 5:48 42 11:12 157 152-160 1758 178 174-180 0/2
0.56 6:31 43 11:22 160 157-161 1818 175 172-176 3/2
0.63 7:09 39 10:17 151 149-153 1554 175 174-176 3/3
0.69 7:48 39 10:17 144 140-151 1481 175 174-176 1/4
0.75 8:27 40 10:33 143 142-144 1508 176 174-178 1/4
0.81 9:08 41 10:54 139 136-144 1516 176 174-176 3/4
0.88 9:48 39 10:27 139 137-144 1454 175 174-178 1/3
0.94 10:28 41 10:51 145 141-149 1574 174 174-176 0/2
1.00 11:08 39 10:28 142 138-147 1487 173 170-174 1/3
1.06 11:48 40 10:39 140 139-141 1491 175 174-178 2/1
1.13 12:29 41 11:00 145 141-149 1595 176 174-178 2/0
1.19 13:13 44 11:48 139 138-142 1639 174 172-176 1/2
1.25 13:53 40 10:45 146 142-149 1569 171 166-174 1/4
1.31 14:31 37 10:00 144 142-146 1440 175 174-176 2/1
1.38 15:12 41 11:01 144 143-146 1586 174 172-176 4/0
1.44 15:58 46 12:18 144 142-147 1771 173 170-176 3/2
1.50 16:39 41 10:52 146 145-147 1587 171 170-174 3/1
1.56 17:17 38 10:06 147 144-150 1485 176 172-178 0/2
1.63 17:59 42 11:07 149 142-153 1656 175 174-178 0/2
1.69 18:34 36 9:32 154 151-156 1468 175 174-176 0/1
1.75 19:22 47 12:36 149 144-155 1877 154 142-174 1/3
1.81 20:14 52 13:55 139 133-144 1935 142 136-144 3/0
1.88 20:53 39 10:25 131 129-135 1364 180 150-184 3/3
1.94 21:29 36 9:39 146 138-155 1409 181 178-182 0/1
2.00 22:08 39 10:18 153 152-154 1575 177 172-178 0/0
2.06 23:03 55 14:40 151 143-156 2215 157 130-176 1/1
2.13 23:57 54 14:24 137 131-144 1972 132 118-140 6/2
2.19 24:40 43 11:29 137 131-146 1572 180 138-188 4/0
2.25 25:19 40 10:35 151 147-154 1598 180 176-184 2/0
2.31 26:04 45 11:53 154 152-155 1830 170 166-176 0/3
2.38 27:03 59 15:48 154 147-159 2434 160 130-170 0/3
2.44 27:56 53 14:02 141 133-147 1979 144 142-146 0/2
2.50 28:36 40 10:46 132 128-141 1422 182 176-186 1/1
2.56 29:13 37 9:49 146 141-150 1433 184 182-186 4/3
2.63 29:51 38 10:16 151 149-153 1550 179 176-182 2/2
2.69 30:37 46 12:14 154 150-156 1884 162 126-180 1/1
2.75 31:33 55 14:45 142 139-147 2095 193 142-244 1/3
2.81 32:16 43 11:35 134 131-137 1552 169 146-186 3/0
2.88 32:55 39 10:30 144 137-147 1512 182 180-184 6/3
2.94 33:35 40 10:39 152 148-155 1618 178 174-182 1/0
3.00 34:22 47 12:31 155 154-157 1941 163 128-180 0/0
3.06 35:18 56 14:55 144 137-152 2149 161 128-238 2/3
3.13 36:08 50 13:17 140 134-147 1860 150 134-184 0/1
3.19 36:43 35 9:26 147 139-155 1386 183 182-184 0/4
3.25 37:20 37 9:48 154 150-159 1508 179 178-182 0/1
3.31 38:02 42 11:10 157 154-160 1754 174 130-180 1/1
3.38 39:04 1:01 16:24 147 139-153 2411 138 124-154 2/0
3.44 39:55 51 13:44 136 134-139 1867 148 140-170 4/0
3.50 40:41 46 12:12 145 140-149 1768 170 166-172 0/2
3.56 41:24 43 11:32 150 149-150 1729 174 170-176 1/3
3.63 42:03 39 10:30 149 148-149 1566 174 172-176 3/0
3.69 42:45 42 11:08 149 148-149 1659 174 172-176 2/0
3.75 43:31 46 12:10 150 149-152 1826 172 170-172 1/1
3.81 44:16 45 11:55 152 150-152 1810 172 172-172 1/0
3.88 45:03 47 12:34 152 151-153 1911 172 168-174 1/0
3.94 45:45 42 11:19 152 152-153 1721 171 168-172 1/0
4.00 46:32 47 12:25 153 152-154 1901 168 164-170 2/0
4.06 47:17 46 12:08 155 153-158 1882 166 164-168 2/0
4.13 48:02 44 11:50 154 153-154 1821 166 164-166 2/0
4.19 48:47 45 12:04 153 152-154 1846 169 168-170 1/1
4.25 49:28 42 11:06 154 152-158 1709 171 168-172 0/2
4.31 50:09 41 10:57 154 153-156 1685 168 166-170 1/0
4.38 50:52 43 11:23 154 148-158 1752 171 166-172 1/1
4.44 51:29 37 9:46 143 140-148 1396 172 170-176 0/1
4.50 52:11 42 11:12 147 145-148 1645 174 170-176 0/3
4.56 52:55 44 11:46 153 151-155 1800 167 162-172 2/0
4.62 53:34 39 10:29 152 150-154 1593 172 170-174 0/5
4.69 54:16 42 11:17 152 151-154 1715 172 170-174 1/2
4.75 55:02 45 12:05 152 151-153 1836 168 166-170 2/0
4.81 55:47 45 12:00 152 151-154 1824 168 166-170 1/2
4.87 56:30 43 11:34 149 146-154 1723 171 166-174 0/1
4.94 57:14 44 11:41 151 149-153 1765 171 166-174 1/2
5.00 57:53 39 10:31 150 147-152 1577 170 164-174 0/2
5.01 58:01 8 10:12 147 146-147 1500 173 172-174 0/1

Heart

146/161max
  • Show Beats/Mile

Elevation

Asc 61m, Range 18m, Flat prediction 57:48
Elevation Graph
Biggest Climbs (m) Min/mi
14 1.7% 11:58
See your biggest climbs

Cadence

171 (244 max) Stride Length: 81cm Run: 90.7% Walk: 9.3%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:34 10:20 48.93% More
800m 5:15 10:33 59.44% More
1km 6:36 10:38 59.77% More
Mile 10:45 10:45 57.65% More
5k 35:32 11:26 60.98% More
5 miles 57:49 11:34 61.64% More

Predictions

Dist Time Per Mile WAVA
1M 10:31 10:31 58.95
5km 34:58 11:15 61.95
5M 57:54 11:35 61.55
10km 1:12:53 11:44 61.45
10M 2:00:42 12:04 61.72
Half 2:40:42 12:16 60.85
20M 4:11:40 12:35 61.91
Mara 5:35:04 12:47 62.09

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