Tue 28th Sep 2021 at 7:51am by Jonny1616

Run > Intervals
  • Time
    55:48
  • Miles
    8.01
  • Min/mi
    6:58
  • Pacing
    38%
  • WAVA
    65.21
  • Stride(cm)
    132
  • Cals
    835
  • Cadence
    175
  • BPM
    140
  • %MHR
    82.1
  • B/mi
    978
  • Asc(m)
    250
  • Hillscore
    12
  • Surface
    Road

Notes & Comments

w/u, 12 x 400 wi 60s shuffle, w/d

Split Summary
===
1) 1m - 7:09(7:09/m) 126/137bpm [901b/mi] 104cal 8.39/9.04mph
2) 0.75m - 5:12(6:57/m) 126/140bpm [875b/mi] 71cal 8.64/12.15mph
3) 0.25m - 1:16(5:05/m) 148/156bpm [752b/mi] 23cal 11.81/13.11mph
4) 0.09m - 1:00(11:10/m) 139/156bpm [1553b/mi] 15cal 5.37/11.44mph
5) 0.25m - 1:17(5:09/m) 150/159bpm [772b/mi] 22cal 11.65/11.56mph
6) 0.09m - 1:00(10:34/m) 144/159bpm [1521b/mi] 16cal 5.68/11.52mph
7) 0.25m - 1:17(5:09/m) 152/162bpm [784b/mi] 22cal 11.63/11.54mph
8) 0.08m - 1:00(12:14/m) 146/162bpm [1787b/mi] 16cal 4.9/11.44mph
9) 0.25m - 1:15(5:04/m) 153/163bpm [774b/mi] 22cal 11.85/11.9mph
10) 0.09m - 1:00(10:49/m) 149/163bpm [1611b/mi] 17cal 5.55/11.73mph
11) 0.25m - 1:17(5:09/m) 161/165bpm [830b/mi] 26cal 11.64/11.77mph
12) 0.07m - 1:00(13:23/m) 148/165bpm [1980b/mi] 16cal 4.49/11.48mph
13) 0.25m - 1:14(4:59/m) 156/165bpm [777b/mi] 22cal 12.04/11.9mph
14) 0.09m - 1:00(10:39/m) 151/165bpm [1607b/mi] 17cal 5.64/11.77mph
15) 0.25m - 1:16(5:06/m) 156/166bpm [796b/mi] 23cal 11.77/12.08mph
16) 0.08m - 1:00(12:50/m) 152/166bpm [1951b/mi] 17cal 4.67/11.42mph
17) 0.25m - 1:14(4:59/m) 157/166bpm [782b/mi] 22cal 12.04/12.33mph
18) 0.09m - 1:00(11:06/m) 152/165bpm [1686b/mi] 17cal 5.41/11.79mph
19) 0.25m - 1:16(5:06/m) 157/166bpm [800b/mi] 23cal 11.77/12.25mph
20) 0.08m - 1:00(12:32/m) 152/166bpm [1904b/mi] 17cal 4.79/11.31mph
21) 0.25m - 1:15(5:02/m) 158/166bpm [795b/mi] 23cal 11.92/12.54mph
22) 0.09m - 1:00(11:33/m) 152/166bpm [1754b/mi] 17cal 5.2/11.65mph
23) 0.25m - 1:17(5:10/m) 157/167bpm [810b/mi] 23cal 11.63/12.27mph
24) 0.07m - 1:00(14:22/m) 149/167bpm [2141b/mi] 16cal 4.17/11.37mph
25) 0.25m - 1:16(5:05/m) 158/166bpm [802b/mi] 23cal 11.82/12.15mph
26) 0.13m - 1:00(7:49/m) 126/166bpm [984b/mi] 7cal 7.68/11.59mph
27) 1m - 7:28(7:28/m) 135/141bpm [1007b/mi] 91cal 8.04/8.33mph
28) 1m - 7:19(7:19/m) 136/139bpm [994b/mi] 90cal 8.21/8.41mph
29) 0.21m - 1:30(6:59/m) 135/138bpm [943b/mi] 17cal 8.59/8.52mph
7:09 5:12 1:16 1:00 1:17 1:00 1:17 1:00 1:15 1:00 1:17 1:00 1:14 1:00 1:16 1:00 1:14 1:00 1:16 1:00 1:15 1:00 1:17 1:00 1:16 1:00 7:28 7:19 1:30
Pin Map
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0mi in 0

Pace

12% 3% 9% 43% 3% 29%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 53 53 7:03 103 78-123 726 156 92-172 4/0
0.25 1:48 55 7:22 123 112-127 907 171 170-172 5/0
0.38 2:42 54 7:09 122 109-128 872 171 170-174 1/1
0.50 3:37 55 7:24 130 129-132 961 171 168-174 3/1
0.63 4:29 52 6:56 127 125-128 881 173 170-178 3/3
0.75 5:24 54 7:15 130 128-132 943 173 168-176 1/7
0.88 6:16 52 6:59 131 128-133 916 172 170-174 3/4
1.00 7:09 53 7:01 135 133-137 946 173 168-176 7/0
1.13 7:59 51 6:46 130 128-133 880 173 170-176 5/4
1.25 8:54 55 7:18 133 130-136 972 172 168-176 3/7
1.38 9:45 51 6:47 134 131-136 908 174 172-176 4/4
1.50 10:57 1:11 +22 9:32 124 111-136 1182 160 90-176 8/1
1.63 12:58 2:02 +1:09 16:13 110 87-132 1784 173 168-186 0/4
1.75 16:31 3:33 +2:41 28:23 119 89-140 3377 177 170-192 7/11
1.88 17:10 39 5:14 133 110-148 695 189 174-196 5/0
2.00 17:50 40 5:21 153 149-156 818 187 184-188 9/0
2.13 18:59 1:09 9:12 136 126-153 1252 169 160-188 3/13
2.25 19:40 40 5:22 152 145-156 816 188 186-190 6/2
2.38 20:30 50 6:41 156 148-159 1043 178 162-190 5/1
2.50 21:26 56 7:28 138 129-148 1031 174 160-190 2/10
2.63 22:06 40 5:19 157 150-160 835 187 186-190 3/9
2.75 23:16 1:10 9:21 149 132-162 1393 168 144-190 4/3
2.88 23:58 42 5:37 143 131-155 803 183 162-192 10/1
3.00 24:36 38 5:02 161 157-163 809 188 184-192 8/9
3.13 25:44 1:09 9:09 145 130-163 1328 169 160-192 4/4
3.25 26:23 39 5:13 147 131-162 767 189 186-190 2/8
3.38 27:15 52 6:55 163 158-165 1126 182 158-190 0/5
3.50 28:17 1:01 8:11 142 133-155 1162 171 158-192 2/4
3.63 28:55 38 5:03 161 155-164 812 188 186-190 7/4
3.75 30:00 1:05 8:44 155 138-165 1353 172 162-188 4/0
3.88 30:42 42 5:34 146 134-158 813 183 162-194 1/5
4.00 31:21 39 5:12 164 160-166 854 188 186-192 0/5
4.13 32:35 1:14 9:51 149 134-166 1467 169 160-188 5/5
4.25 33:12 37 4:57 157 147-163 777 189 186-192 4/9
4.38 34:02 50 6:38 164 157-166 1089 182 166-190 11/2
4.50 34:59 58 7:40 144 135-153 1105 174 162-190 7/1
4.63 35:38 39 5:14 161 155-165 842 190 186-192 5/7
4.75 36:49 1:11 9:29 154 137-166 1461 164 30-190 1/6
4.88 37:29 40 5:20 150 135-161 800 186 166-192 2/7
5.00 38:08 39 5:10 164 162-166 846 188 186-190 6/2
5.13 39:18 1:09 9:15 148 135-166 1369 171 162-188 11/1
5.25 39:58 40 5:24 157 147-164 847 189 186-190 1/4
5.38 40:56 58 7:41 161 145-167 1237 172 108-190 1/9
5.50 41:53 58 7:41 142 134-157 1092 175 162-190 1/7
5.63 42:32 39 5:11 163 159-166 845 189 186-192 10/4
5.75 44:43 2:11 +1:23 17:28 129 102-166 2253 169 120-190 3/6
5.88 45:47 1:03 8:27 136 131-138 1149 173 168-176 5/0
6.00 46:45 59 7:51 136 134-137 1067 172 170-174 4/2
6.13 47:40 54 7:14 134 134-135 970 171 170-172 2/5
6.25 48:33 54 7:08 133 132-134 949 171 168-172 4/4
6.38 49:30 57 7:36 135 132-139 1027 174 172-178 8/3
6.50 50:26 55 7:22 139 137-141 1025 173 172-174 6/7
6.63 51:20 54 7:16 137 136-138 995 175 174-176 2/6
6.75 52:16 56 7:26 134 132-137 997 174 172-176 9/4
6.87 53:11 55 7:21 135 134-136 992 176 174-178 6/5
7.00 54:06 55 7:19 136 135-137 995 176 174-178 4/9
7.12 55:01 55 7:19 136 135-137 995 175 172-176 5/6
7.25 55:57 56 7:30 137 136-138 1028 174 172-176 7/4
7.37 56:51 54 7:12 133 132-135 958 175 172-176 10/2
7.50 57:46 55 7:18 134 134-135 979 174 172-176 11/12
7.62 58:39 54 7:09 137 135-138 980 176 172-178 1/10
7.75 59:34 54 7:13 136 134-137 982 174 170-178 2/6
7.87 1:00:28 55 7:19 135 133-137 987 174 170-178 6/2
8.00 1:01:21 52 7:00 136 134-138 952 176 174-178 6/6

Heart

140/167max
  • Show Beats/Mile

Elevation

Asc 250m, Range 24m, Flat prediction 57:27
Elevation Graph
Biggest Climbs (m) Min/mi
19 7.7% 7:23
18 6.1% 6:25
16 4.2% 5:17
13 5.1% 6:59
12 7.9% 7:08
11 2.8% 5:04
See your biggest climbs

Cadence

175 (196 max) Stride Length: 132cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 90.5 176 8 55:09 7:23
Walk 3.6 97 0 2:22 1:45:29
Still 0.0 - - 1 -
Pause 5.9 - - 3:50 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:15 5:00 62.74% More
800m 3:01 6:03 60.00% More
1km 3:49 6:08 61.90% More
Mile 6:36 6:36 61.23% More
5k 20:49 6:42 65.98% More
5 miles 35:41 7:08 62.53% More
10k 44:32 7:10 62.50% More

Predictions

Dist Time Per Mile WAVA
1M 6:09 6:09 65.69
5km 20:27 6:35 67.16
5M 33:52 6:46 65.87
10km 42:38 6:52 65.28
10M 1:10:36 7:04 65.07
Half 1:34:00 7:11 64.12
20M 2:27:11 7:22 64.89
Mara 3:15:58 7:29 64.99
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