Tue 19th Oct 2021 at 5:14pm by RobThePlodder

Run > Intervals
  • Time
    42:36
  • Miles
    4.61
  • Min/mi
    9:14
  • Pacing
    74%
  • WAVA
    54.11
  • Stride(cm)
    115
  • Cals
    529
  • Cadence
    152
  • BPM
    154
  • %MHR
    90
  • B/mi
    1422
  • Asc(m)
    92
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 6:08(6:08/km) 132/141bpm [809b/km] 64cal 9.8/12.33kmph
2) 1km - 5:43(5:43/km) 147/157bpm [839b/km] 70cal 10.51/11.93kmph
3) 0.55km - 3:10(5:43/km) 153/159bpm [875b/km] 40cal 10.5/11.73kmph
4) 0.3km - 1:11(3:55/km) 165/172bpm [647b/km] 16cal 15.31/15.62kmph
5) 0.09km - 1:00(10:41/km) 158/171bpm [1688b/km] 13cal 5.62/15.65kmph
6) 0.3km - 1:08(3:46/km) 156/164bpm [588b/km] 14cal 15.92/16.51kmph
7) 0.08km - 1:00(11:54/km) 148/163bpm [1761b/km] 11cal 5.04/15.86kmph
8) 0.3km - 1:08(3:48/km) 159/171bpm [603b/km] 13cal 15.81/16.36kmph
9) 0.09km - 1:00(11:44/km) 161/171bpm [1889b/km] 13cal 5.12/15.08kmph
10) 0.4km - 1:45(4:23/km) 166/174bpm [727b/km] 23cal 13.69/14.58kmph
11) 0.11km - 1:00(9:04/km) 162/174bpm [1469b/km] 13cal 6.62/12.53kmph
12) 0.4km - 1:38(4:05/km) 165/172bpm [674b/km] 22cal 14.69/15.08kmph
13) 0.09km - 1:00(11:04/km) 159/172bpm [1761b/km] 13cal 5.42/14.08kmph
14) 0.4km - 1:39(4:09/km) 163/175bpm [675b/km] 22cal 14.48/15.19kmph
15) 0.11km - 1:00(9:11/km) 165/175bpm [1516b/km] 13cal 6.53/12.77kmph
16) 0.2km - 54(4:30/km) 165/174bpm [741b/km] 12cal 13.36/14.85kmph
17) 0.12km - 1:00(8:23/km) 165/175bpm [1383b/km] 14cal 7.16/12.57kmph
18) 0.2km - 51(4:15/km) 164/174bpm [696b/km] 11cal 14.14/13.81kmph
19) 0.08km - 1:00(11:56/km) 166/173bpm [1982b/km] 14cal 5.03/13.64kmph
20) 0.2km - 51(4:15/km) 166/174bpm [705b/km] 11cal 14.12/15.49kmph
21) 0.08km - 1:00(12:15/km) 162/173bpm [1985b/km] 13cal 4.9/12.13kmph
22) 1km - 5:53(5:53/km) 159/168bpm [936b/km] 73cal 10.19/12.29kmph
23) 0.31km - 1:38(5:13/km) 160/163bpm [834b/km] 21cal 11.51/12.26kmph
6:08 5:43 3:10 1:11 1:00 1:08 1:00 1:08 1:00 1:45 1:00 1:38 1:00 1:39 1:00 54 1:00 51 1:00 51 1:00 5:53 1:38

Pace

16% 9% 12% 22% 20% 20%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 46 46 12:12 102 75-127 1245 155 94-164 0/1
0.13 1:26 40 10:45 131 126-139 1409 160 158-162 1/1
0.19 2:00 34 9:07 140 139-141 1277 158 156-160 4/0
0.25 2:34 33 8:54 140 139-141 1245 159 158-160 2/1
0.31 3:10 36 9:41 138 135-139 1336 157 156-160 1/1
0.38 4:03 53 14:02 130 125-135 1825 158 154-160 0/2
0.44 4:35 33 8:44 138 135-140 1204 159 158-160 0/4
0.50 5:08 33 8:50 136 135-137 1201 160 158-160 2/2
0.56 5:38 30 7:55 137 135-139 1084 160 160-162 0/3
0.63 6:09 31 8:22 139 138-141 1162 161 160-162 0/2
0.69 6:44 34 9:06 143 140-145 1300 158 154-160 1/0
0.75 7:20 37 9:45 142 140-145 1384 160 158-162 2/1
0.81 7:57 36 9:42 144 141-146 1398 160 160-162 2/1
0.88 8:28 31 8:23 145 144-147 1215 160 160-160 2/1
0.94 9:07 39 10:20 147 145-149 1519 160 160-160 2/0
1.00 9:36 29 7:46 147 146-148 1141 160 160-160 2/0
1.06 10:09 33 8:53 147 146-148 1306 160 158-160 2/1
1.13 10:45 36 9:34 148 147-149 1416 160 158-160 4/0
1.19 11:16 31 8:15 154 150-156 1272 160 160-160 3/0
1.25 11:52 36 9:30 155 154-156 1472 159 158-160 4/0
1.31 12:37 45 12:07 157 156-159 1903 158 158-158 5/0
1.38 13:13 35 9:28 155 150-159 1466 160 158-160 0/2
1.44 13:46 33 8:48 148 147-150 1302 160 160-162 2/1
1.50 14:14 28 7:32 151 150-152 1138 161 160-162 2/0
1.56 14:48 34 9:01 150 149-151 1354 160 160-162 4/0
1.63 15:14 26 7:03 155 151-160 1092 174 160-180 2/2
1.69 15:38 24 6:26 164 161-167 1056 181 180-182 0/2
1.75 16:02 23 6:14 169 168-171 1052 180 180-182 2/1
1.81 16:49 48 12:45 167 153-172 2130 121 104-180 1/2
1.88 17:25 35 9:24 144 137-152 1353 134 102-186 0/7
1.94 17:47 22 5:57 157 153-159 935 186 184-186 0/2
2.00 18:11 24 6:22 161 159-163 1025 184 182-184 0/1
2.06 19:09 58 15:24 152 130-163 2341 115 100-182 0/1
2.13 19:38 29 7:49 140 128-157 1095 167 102-184 1/2
2.19 19:58 20 5:25 162 157-165 877 185 184-186 1/1
2.25 20:24 25 6:46 168 166-171 1136 183 178-184 1/1
2.31 21:26 1:03 16:45 159 146-171 2663 117 106-178 1/0
2.38 21:53 27 7:14 158 152-163 1142 179 174-182 3/0
2.44 22:17 23 6:14 166 164-167 1034 180 176-182 0/4
2.50 22:44 28 7:20 170 168-173 1247 180 178-182 3/1
2.56 23:16 32 8:24 173 172-174 1455 165 112-178 0/2
2.63 24:10 54 14:24 160 147-174 2305 106 100-162 1/0
2.69 24:33 24 6:16 154 148-159 966 178 170-180 2/1
2.75 24:59 25 6:48 165 161-168 1121 177 174-180 1/4
2.81 25:22 23 6:15 170 168-171 1062 178 176-180 0/2
2.88 25:49 27 7:15 171 171-172 1240 173 162-178 1/2
2.94 26:47 57 15:13 156 142-171 2375 111 98-178 1/1
3.00 27:15 28 7:32 155 151-158 1168 182 180-182 0/7
3.06 27:42 27 7:16 162 159-165 1179 180 178-182 1/5
3.13 28:09 27 7:11 169 165-171 1213 179 178-180 3/0
3.19 28:34 25 6:41 174 172-175 1164 166 108-178 0/2
3.25 29:26 52 13:47 162 149-175 2233 111 100-182 2/0
3.31 29:57 31 8:22 162 156-167 1356 183 182-184 2/4
3.38 30:24 27 7:06 172 169-174 1221 181 164-184 1/2
3.44 31:16 52 13:49 166 152-174 2293 98 96-102 1/1
3.50 31:46 30 8:04 156 148-164 1258 169 100-182 2/0
3.56 32:10 24 6:24 169 165-172 1081 185 180-186 2/0
3.63 33:12 1:02 16:35 165 154-173 2737 108 88-174 1/0
3.69 33:39 27 7:07 163 157-168 1159 182 178-186 3/1
3.75 34:10 31 8:18 172 168-174 1427 156 106-186 3/1
3.81 35:12 1:02 16:36 157 144-171 2606 108 94-160 2/0
3.88 35:56 44 11:50 152 149-153 1800 160 160-162 0/3
3.94 36:32 35 9:23 153 151-156 1436 161 160-162 1/5
4.00 37:04 32 8:31 156 155-157 1328 161 160-162 1/5
4.06 37:39 35 9:25 158 156-159 1487 161 160-162 5/1
4.13 38:21 43 11:22 163 159-166 1854 160 158-162 4/4
4.19 38:56 34 9:05 167 166-167 1517 159 158-160 9/0
4.25 39:33 37 9:57 166 165-167 1651 158 158-158 4/2
4.31 40:03 30 7:57 164 163-166 1304 159 156-160 2/4
4.38 40:39 36 9:35 161 159-163 1543 158 156-160 4/3
4.44 41:07 28 7:29 158 158-159 1183 159 156-162 1/8
4.50 41:36 30 7:56 160 158-163 1268 160 160-162 5/1
4.56 42:08 32 8:28 160 158-162 1355 160 158-160 0/6
4.61 42:36 28 9:15 160 159-160 1481 159 156-160 3/1

Heart

154/175max
  • Show Beats/Mile

Elevation

Asc 92m, Range 33m, Flat prediction 41:23
Elevation Graph
Biggest Climbs (m) Min/mi
26 2.4% 9:26
15 7.7% 9:30
12 1.9% 11:06
See your biggest climbs

Cadence

152 (186 max) Stride Length: 115cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 80.0 166 4.1 34:04 8:14
Walk 20.0 102 0.5 8:32 17:56
Still 0.0 - - 0 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:38 6:34 52.62% More
800m 3:52 7:46 52.73% More
1km 4:54 7:52 54.25% More
Mile 8:19 8:19 54.11% More
5k 27:23 8:49 56.01% More

Predictions

Dist Time Per Mile WAVA
1M 8:26 8:26 53.41
5km 28:02 9:01 54.73
5M 46:26 9:17 53.92
10km 58:27 9:24 53.54
10M 1:36:48 9:41 53.50
Half 2:08:53 9:50 52.79
20M 3:21:50 10:06 53.41
Mara 4:28:43 10:15 53.50
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