Sat 18th Sep 2021 at 8:05am by Jock Itch
Run > Intervals
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Time
25:21
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Miles 4.00
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Min/mi 6:20
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Pacing
86%
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WAVA
75.98
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Stride(cm)
148
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Cals
369
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Cadence
172
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BPM
150
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%MHR
79.1
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B/mi 952
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Asc(m)
255
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Hillscore
22
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Surface
Road
Notes & Comments
2 x 1m @ 5k pace, 1M steady. Split Summary
===
1) 1m - 5:39(5:39/m) 144/166bpm [814b/mi] 75cal 10.61/12.15mph
2) 1m - 6:58(6:58/m) 146/167bpm [1018b/mi] 102cal 8.61/18.16mph
3) 1m - 5:35(5:35/m) 162/169bpm [906b/mi] 91cal 10.74/12mph
4) 1m - 7:07(7:07/m) 148/168bpm [1054b/mi] 101cal 8.42/14.34mph
5) 0m - 1(4:30/m) 147/147bpm [661b/mi] 13.35/8.33mph
===
1) 1m - 5:39(5:39/m) 144/166bpm [814b/mi] 75cal 10.61/12.15mph
2) 1m - 6:58(6:58/m) 146/167bpm [1018b/mi] 102cal 8.61/18.16mph
3) 1m - 5:35(5:35/m) 162/169bpm [906b/mi] 91cal 10.74/12mph
4) 1m - 7:07(7:07/m) 148/168bpm [1054b/mi] 101cal 8.42/14.34mph
5) 0m - 1(4:30/m) 147/147bpm [661b/mi] 13.35/8.33mph
5:39 6:58 5:35 7:07 1
Pin Map |
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Min/mi0
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Cad.0
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0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 21 | 21 | 5:39 | 116 116-116 | 655 | 114 114-114 | 0/7 |
0.13 | 46 | 25 | 6:41 | 121 117-125 | 808 | 169 114-178 | 3/2 |
0.19 | 1:08 | 22 | 5:46 | 133 128-134 | 767 | 178 176-180 | 25/0 |
0.25 | 1:26 | 19 | 4:58 | 134 134-134 | 665 | 177 174-180 | 0/2 |
0.31 | 1:46 | 20 | 5:20 | 136 134-138 | 725 | 177 174-182 | 0/8 |
0.38 | 2:08 | 21 | 5:40 | 138 138-138 | 783 | 177 174-178 | 3/3 |
0.44 | 2:29 | 22 | 5:45 | 138 137-142 | 794 | 177 174-182 | 0/4 |
0.50 | 2:51 | 22 | 5:44 | 146 142-147 | 837 | 179 174-182 | 0/3 |
0.56 | 3:13 | 22 | 5:57 | 147 147-147 | 875 | 184 180-188 | 0/7 |
0.63 | 3:34 | 20 | 5:27 | 146 146-147 | 795 | 180 178-180 | 2/0 |
0.69 | 3:56 | 22 | 5:58 | 146 146-146 | 872 | 176 174-178 | 9/0 |
0.75 | 4:16 | 20 | 5:23 | 146 146-149 | 786 | 178 174-182 | 22/0 |
0.81 | 4:34 | 18 | 4:52 | 155 154-155 | 755 | 179 174-182 | 13/0 |
0.88 | 4:55 | 20 | 5:24 | 161 155-164 | 870 | 178 176-178 | 13/4 |
0.94 | 5:17 | 23 | 6:03 | 164 162-164 | 991 | 181 180-184 | 0/14 |
1.00 | 5:39 | 21 | 5:42 | 164 163-166 | 935 | 177 176-178 | 0/14 |
1.06 | 6:06 | 27 | 7:13 | 165 163-166 | 1191 | 170 166-176 | 0/1 |
1.13 | 6:33 | 28 | 7:20 | 161 159-162 | 1181 | 170 170-170 | 4/6 |
1.19 | 6:55 | 22 | 5:53 | 157 154-158 | 922 | 170 168-172 | 6/2 |
1.25 | 7:21 | 26 | 6:48 | 154 152-155 | 1047 | 170 168-170 | 0/7 |
1.31 | 7:48 | 27 | 7:14 | 148 145-150 | 1072 | 170 168-172 | 16/1 |
1.38 | 8:12 | 24 | 6:32 | 140 134-145 | 914 | 171 166-174 | 7/5 |
1.44 | 8:38 | 25 | 6:43 | 138 134-140 | 927 | 169 168-170 | 0/6 |
1.50 | 9:05 | 27 | 7:16 | 140 138-141 | 1018 | 168 166-170 | 4/0 |
1.56 | 9:31 | 27 | 7:05 | 137 136-138 | 970 | 169 168-172 | 8/2 |
1.63 | 9:58 | 27 | 7:04 | 139 138-141 | 982 | 169 168-170 | 2/5 |
1.69 | 10:26 | 28 | 7:29 | 141 140-142 | 1054 | 170 168-172 | 3/4 |
1.75 | 10:52 | 26 | 6:59 | 145 144-146 | 1014 | 171 170-172 | 3/0 |
1.81 | 11:17 | 25 | 6:38 | 145 143-145 | 962 | 169 168-170 | 18/0 |
1.88 | 11:42 | 24 | 6:32 | 146 146-146 | 954 | 168 166-170 | 0/11 |
1.94 | 12:11 | 29 | 7:49 | 142 142-143 | 1111 | 169 166-174 | 0/15 |
2.00 | 12:37 | 26 | 6:58 | 142 141-143 | 990 | 170 168-172 | 1/3 |
2.06 | 12:59 | 22 | 5:49 | 144 143-144 | 837 | 180 172-184 | 7/0 |
2.13 | 13:23 | 24 | 6:20 | 152 144-160 | 963 | 179 174-182 | 9/0 |
2.19 | 13:43 | 20 | 5:19 | 161 159-162 | 857 | 179 176-180 | 7/0 |
2.25 | 14:05 | 23 | 6:01 | 164 162-166 | 987 | 173 122-182 | 2/0 |
2.31 | 14:24 | 18 | 4:54 | 167 166-168 | 819 | 177 176-178 | 0/2 |
2.38 | 14:43 | 19 | 5:07 | 167 165-168 | 855 | 170 122-182 | 2/1 |
2.44 | 15:05 | 22 | 5:57 | 166 165-167 | 988 | 177 174-180 | 3/3 |
2.50 | 15:26 | 21 | 5:34 | 165 164-166 | 917 | 176 174-178 | 0/7 |
2.56 | 15:45 | 19 | 5:05 | 166 164-166 | 845 | 177 174-182 | 0/1 |
2.63 | 16:05 | 20 | 5:13 | 164 163-164 | 856 | 177 174-180 | 0/8 |
2.69 | 16:25 | 21 | 5:34 | 163 162-164 | 906 | 177 174-178 | 1/1 |
2.75 | 16:47 | 22 | 5:44 | 163 162-164 | 935 | 178 178-180 | 6/0 |
2.81 | 17:09 | 22 | 5:58 | 162 157-164 | 968 | 179 176-182 | 3/0 |
2.88 | 17:32 | 23 | 6:05 | 160 154-166 | 974 | 183 180-188 | 5/0 |
2.94 | 17:52 | 20 | 5:13 | 167 167-167 | 872 | 151 122-182 | 3/0 |
3.00 | 18:12 | 21 | 5:31 | 168 168-169 | 926 | 175 174-178 | 3/1 |
3.06 | 18:37 | 25 | 6:37 | 165 162-168 | 1092 | 169 164-178 | 17/0 |
3.13 | 19:04 | 27 | 7:07 | 159 156-161 | 1131 | 168 164-170 | 0/28 |
3.19 | 19:30 | 26 | 6:57 | 153 151-155 | 1063 | 169 168-170 | 0/10 |
3.25 | 20:00 | 30 | 8:00 | 150 149-152 | 1200 | 168 166-170 | 3/3 |
3.31 | 20:27 | 27 | 7:16 | 148 147-149 | 1075 | 169 168-170 | 4/1 |
3.38 | 20:55 | 28 | 7:23 | 149 149-150 | 1100 | 170 168-172 | 4/0 |
3.44 | 21:24 | 29 | 7:42 | 152 151-152 | 1170 | 169 168-170 | 3/5 |
3.50 | 21:50 | 26 | 6:58 | 144 137-153 | 1002 | 168 166-168 | 2/0 |
3.56 | 22:21 | 31 | 8:18 | 147 143-149 | 1220 | 168 166-170 | 1/1 |
3.63 | 22:45 | 24 | 6:25 | 145 143-146 | 931 | 168 166-168 | 4/0 |
3.69 | 23:10 | 25 | 6:41 | 146 145-148 | 977 | 170 166-172 | 2/4 |
3.75 | 23:36 | 26 | 6:52 | 143 142-145 | 982 | 168 166-170 | 0/2 |
3.81 | 24:02 | 26 | 7:02 | 138 137-140 | 970 | 167 166-168 | 0/1 |
3.88 | 24:25 | 23 | 6:10 | 139 139-139 | 858 | 168 166-170 | 2/2 |
3.94 | 24:53 | 27 | 7:16 | 140 140-140 | 1018 | 167 166-168 | 4/0 |
4.00 | 25:20 | 27 | 7:15 | 148 145-153 | 1072 | 166 166-168 | 0/5 |
4.00 | 25:22 | 2 | 8:07 | 147 147-147 | 1192 | 170 170-170 | 0/0 |
Elevation
Asc 255m,
Range 71m, Flat prediction 25:41
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
71 18.7% | 5:38 |
38 6.6% | 5:45 |
32 4.9% | 5:40 |
28 22.0% | 6:45 |
22 10.8% | 6:39 |
13 4.9% | 7:23 |
See your biggest climbs |
Cadence
172 (188 max)
Stride Length: 148cm
Run: 96.8%
Walk: 3.2%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:56 | 5:56 | 73.50 |
5km | 19:27 | 6:16 | 76.32 |
5M | 32:02 | 6:24 | 75.51 |
10km | 40:14 | 6:28 | 75.11 |
10M | 1:06:15 | 6:38 | 75.43 |
Half | 1:27:55 | 6:43 | 74.64 |
20M | 2:17:00 | 6:51 | 75.90 |
Mara | 3:01:50 | 6:56 | 76.25 |
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