Thu 9th Sep 2021 at 5:34pm by ianmcn
Run > Intervals
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Time
29:12
-
Miles 3.11
-
Min/mi 9:23
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Pacing
54%
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WAVA
50.95
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Stride(cm)
104
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Cals
293
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Cadence
165
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BPM
131
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%MHR
76.7
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B/mi 1231
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Asc(m)
65
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Hillscore
3
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.68m - 6:00(8:47/m) 118/135bpm [1037b/mi] 55cal 6.83/10.02mph
2) 0.21m - 1:54(9:00/m) 129/144bpm [1160b/mi] 19cal 6.67/8.64mph
3) 0.21m - 2:00(9:22/m) 129/146bpm [1207b/mi] 20cal 6.41/9.2mph
4) 0.05m - 57(20:32/m) 124/145bpm [2546b/mi] 9cal 2.92/8.35mph
5) 0.15m - 1:02(6:50/m) 132/147bpm [901b/mi] 10cal 8.79/10.35mph
6) 0.05m - 1:00(20:27/m) 125/147bpm [2556b/mi] 9cal 2.93/8.52mph
7) 0.15m - 1:02(7:01/m) 132/144bpm [927b/mi] 10cal 8.55/10.21mph
8) 0.03m - 58(31:48/m) 124/144bpm [3943b/mi] 8cal 1.89/7.91mph
9) 0.16m - 1:02(6:38/m) 134/150bpm [890b/mi] 10cal 9.03/10.9mph
10) 0.06m - 59(16:25/m) 133/150bpm [2184b/mi] 10cal 3.66/6.72mph
11) 0.15m - 1:01(6:39/m) 142/154bpm [945b/mi] 12cal 9.02/9.66mph
12) 0.04m - 59(22:08/m) 132/154bpm [2921b/mi] 9cal 2.71/8.16mph
13) 0.16m - 1:03(6:23/m) 139/157bpm [887b/mi] 11cal 9.4/10.56mph
14) 0.04m - 56(22:36/m) 135/157bpm [3051b/mi] 9cal 2.66/9.64mph
15) 0.17m - 1:02(6:01/m) 145/161bpm [874b/mi] 12cal 9.96/10.71mph
16) 0.05m - 59(20:46/m) 140/160bpm [2906b/mi] 11cal 2.89/9.68mph
17) 0.16m - 1:01(6:13/m) 143/161bpm [890b/mi] 11cal 9.64/10.69mph
18) 0.05m - 1:05(20:16/m) 134/160bpm [2715b/mi] 10cal 2.96/6.91mph
19) 0.53m - 4:13(8:00/m) 139/147bpm [1113b/mi] 48cal 7.49/8.01mph
10 x 1 min 1 min recv
===
1) 0.68m - 6:00(8:47/m) 118/135bpm [1037b/mi] 55cal 6.83/10.02mph
2) 0.21m - 1:54(9:00/m) 129/144bpm [1160b/mi] 19cal 6.67/8.64mph
3) 0.21m - 2:00(9:22/m) 129/146bpm [1207b/mi] 20cal 6.41/9.2mph
4) 0.05m - 57(20:32/m) 124/145bpm [2546b/mi] 9cal 2.92/8.35mph
5) 0.15m - 1:02(6:50/m) 132/147bpm [901b/mi] 10cal 8.79/10.35mph
6) 0.05m - 1:00(20:27/m) 125/147bpm [2556b/mi] 9cal 2.93/8.52mph
7) 0.15m - 1:02(7:01/m) 132/144bpm [927b/mi] 10cal 8.55/10.21mph
8) 0.03m - 58(31:48/m) 124/144bpm [3943b/mi] 8cal 1.89/7.91mph
9) 0.16m - 1:02(6:38/m) 134/150bpm [890b/mi] 10cal 9.03/10.9mph
10) 0.06m - 59(16:25/m) 133/150bpm [2184b/mi] 10cal 3.66/6.72mph
11) 0.15m - 1:01(6:39/m) 142/154bpm [945b/mi] 12cal 9.02/9.66mph
12) 0.04m - 59(22:08/m) 132/154bpm [2921b/mi] 9cal 2.71/8.16mph
13) 0.16m - 1:03(6:23/m) 139/157bpm [887b/mi] 11cal 9.4/10.56mph
14) 0.04m - 56(22:36/m) 135/157bpm [3051b/mi] 9cal 2.66/9.64mph
15) 0.17m - 1:02(6:01/m) 145/161bpm [874b/mi] 12cal 9.96/10.71mph
16) 0.05m - 59(20:46/m) 140/160bpm [2906b/mi] 11cal 2.89/9.68mph
17) 0.16m - 1:01(6:13/m) 143/161bpm [890b/mi] 11cal 9.64/10.69mph
18) 0.05m - 1:05(20:16/m) 134/160bpm [2715b/mi] 10cal 2.96/6.91mph
19) 0.53m - 4:13(8:00/m) 139/147bpm [1113b/mi] 48cal 7.49/8.01mph
10 x 1 min 1 min recv
6:00 1:54 2:00 57 1:02 1:00 1:02 58 1:02 59 1:01 59 1:03 56 1:02 59 1:01 1:05 4:13
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 39 | 39 | 10:20 | 88 69-109 | 909 | 168 138-174 | 0/0 |
0.13 | 1:15 | 36 | 9:34 | 115 112-117 | 1100 | 175 174-176 | 1/2 |
0.19 | 1:49 | 35 | 9:18 | 119 118-120 | 1106 | 175 174-176 | 0/1 |
0.25 | 2:24 | 35 | 9:18 | 120 118-121 | 1116 | 176 176-178 | 1/2 |
0.31 | 2:58 | 33 | 8:55 | 120 119-121 | 1070 | 179 178-180 | 6/0 |
0.38 | 3:31 | 33 | 8:54 | 125 122-127 | 1112 | 180 178-182 | 3/0 |
0.44 | 4:04 | 33 | 8:46 | 127 126-129 | 1113 | 179 178-180 | 2/0 |
0.50 | 4:37 | 33 | 8:52 | 129 128-131 | 1143 | 180 176-182 | 3/0 |
0.56 | 6:48 | 2:10 +1:39 | 34:45 | 110 88-131 | 3823 | 173 116-196 | 0/1 |
0.63 | 7:13 | 25 | 6:47 | 116 106-123 | 786 | 196 194-196 | 0/4 |
0.69 | 7:55 | 42 | 11:19 | 127 119-134 | 1437 | 152 104-194 | 0/2 |
0.75 | 8:32 | 36 | 9:41 | 119 118-121 | 1152 | 176 176-176 | 0/0 |
0.81 | 8:59 | 27 | 7:08 | 131 124-137 | 935 | 192 192-194 | 1/0 |
0.88 | 9:25 | 27 | 7:08 | 142 140-144 | 1013 | 192 190-192 | 3/0 |
0.94 | 10:18 | 53 | 14:01 | 126 111-142 | 1766 | 129 108-176 | 2/0 |
1.00 | 10:49 | 31 | 8:23 | 123 115-130 | 1032 | 193 178-198 | 0/2 |
1.06 | 11:15 | 25 | 6:45 | 137 132-141 | 924 | 197 194-198 | 1/1 |
1.13 | 12:06 | 51 | 13:36 | 135 120-146 | 1835 | 139 78-196 | 5/0 |
1.19 | 12:44 | 38 | 10:09 | 116 108-126 | 1178 | 166 118-202 | 1/1 |
1.25 | 13:10 | 26 | 7:03 | 133 128-138 | 938 | 198 194-202 | 0/1 |
1.31 | 13:46 | 36 | 9:33 | 143 138-147 | 1367 | 156 112-198 | 0/1 |
1.38 | 14:38 | 52 | 13:47 | 118 107-136 | 1627 | 141 96-204 | 0/2 |
1.44 | 15:07 | 30 | 7:56 | 132 125-135 | 1047 | 195 182-200 | 1/0 |
1.50 | 15:34 | 27 | 7:13 | 141 137-144 | 1019 | 190 172-198 | 0/2 |
1.56 | 16:41 | 1:07 | 17:48 | 122 107-141 | 2173 | 137 82-202 | 0/2 |
1.63 | 17:09 | 28 | 7:28 | 135 130-140 | 1008 | 199 196-202 | 0/1 |
1.69 | 17:40 | 31 | 8:09 | 147 142-150 | 1197 | 175 104-196 | 1/0 |
1.75 | 18:34 | 54 | 14:22 | 130 124-144 | 1867 | 139 94-198 | 0/1 |
1.81 | 18:59 | 26 | 6:53 | 138 131-143 | 949 | 196 194-198 | 0/4 |
1.88 | 19:24 | 24 | 6:28 | 148 145-152 | 958 | 197 196-198 | 3/0 |
1.94 | 20:27 | 1:04 | 16:59 | 135 117-154 | 2293 | 132 110-194 | 1/1 |
2.00 | 20:56 | 28 | 7:33 | 128 121-134 | 966 | 198 194-202 | 0/2 |
2.06 | 21:19 | 23 | 6:10 | 142 135-148 | 876 | 199 188-202 | 1/0 |
2.13 | 22:08 | 49 | 13:10 | 146 129-157 | 1922 | 138 102-200 | 2/0 |
2.19 | 22:45 | 37 | 9:51 | 127 119-137 | 1250 | 169 118-206 | 0/1 |
2.25 | 23:09 | 23 | 6:14 | 144 139-149 | 898 | 202 198-206 | 0/1 |
2.31 | 23:32 | 23 | 6:13 | 156 151-160 | 969 | 199 164-206 | 4/0 |
2.38 | 24:36 | 1:04 | 17:05 | 139 124-158 | 2375 | 126 100-200 | 6/0 |
2.44 | 24:59 | 24 | 6:18 | 136 131-142 | 857 | 201 198-204 | 4/2 |
2.50 | 25:22 | 22 | 5:53 | 149 145-155 | 876 | 199 196-202 | 0/8 |
2.56 | 26:27 | 1:05 +10 | 17:27 | 142 121-160 | 2479 | 128 104-198 | 0/3 |
2.63 | 27:10 | 43 | 11:23 | 122 119-124 | 1389 | 157 126-178 | 1/0 |
2.69 | 27:38 | 29 | 7:38 | 127 125-130 | 970 | 184 182-186 | 1/1 |
2.75 | 28:08 | 29 | 7:50 | 136 132-139 | 1066 | 186 184-188 | 0/1 |
2.81 | 28:37 | 30 | 7:55 | 140 139-141 | 1108 | 184 184-186 | 1/1 |
2.88 | 29:09 | 31 | 8:18 | 142 140-144 | 1179 | 186 184-188 | 9/0 |
2.94 | 29:39 | 30 | 8:04 | 145 144-146 | 1170 | 181 174-186 | 1/2 |
3.00 | 30:09 | 30 | 7:57 | 145 144-145 | 1152 | 182 180-184 | 0/3 |
3.06 | 30:39 | 31 | 8:09 | 146 145-146 | 1190 | 182 180-184 | 3/2 |
3.11 | 31:02 | 23 | 7:55 | 147 146-147 | 1163 | 183 178-186 | 0/1 |
Heart
131/160max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 65m,
Range 19m, Flat prediction 29:49
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
15 6.3% | 7:18 |
11 4.0% | 7:58 |
See your biggest climbs |
Cadence
165 (206 max)
Stride Length: 104cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 70.4 | 188 | 2.8 | 21:48 | 7:52 |
Walk | 29.1 | 116 | 0.3 | 9:04 | 28:18 |
Pause | 0.5 | - | - | 10 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:46 | 8:46 | 49.75 |
5km | 29:10 | 9:23 | 50.90 |
5M | 48:18 | 9:40 | 50.08 |
10km | 1:00:49 | 9:47 | 49.69 |
10M | 1:40:42 | 10:04 | 49.62 |
Half | 2:14:05 | 10:14 | 48.94 |
20M | 3:29:58 | 10:30 | 49.52 |
Mara | 4:39:33 | 10:40 | 49.60 |
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