Wed 26th Jan 2022 at 2:15pm by Jon_P

Run > Intervals
  • Time
    53:05
  • Miles
    6.43
  • Min/mi
    8:15
  • Pacing
    90%
  • WAVA
    57.09
  • Stride(cm)
    113
  • Cals
    436
  • Cadence
    172
  • BPM
    127
  • %MHR
    73.2
  • B/mi
    1051
  • Asc(m)
    251
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

WU - 5mins easy Zn1, 10mins Zn2 - (15mins)

MS - 3x's 7mins @ 4:25min - 4:45 p/km, w/3mins easy Endurance recovery - (24mins)

WD - 8mins easy Zn1/2 Endurance
5:00 5:44 4:16 4:30 2:30 3:00 4:31 2:29 3:00 4:43 2:17 3:00 5:23 2:37 3 2

Pace

1% 12% 39% 37% 12%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 35 35 9:26 54 53-56 510 168 166-170 1/2
0.13 1:10 35 9:20 55 53-57 514 169 166-170 1/3
0.19 1:44 34 9:02 56 55-59 506 167 162-170 0/3
0.25 2:17 33 8:51 65 57-97 575 168 166-170 1/1
0.31 2:51 33 8:56 112 108-114 1000 169 166-172 1/1
0.38 3:23 32 8:25 112 111-113 942 169 168-170 0/2
0.44 3:55 33 8:41 115 112-118 999 165 160-170 0/5
0.50 4:29 33 8:55 112 110-115 999 167 166-170 1/4
0.56 5:03 35 9:14 111 111-113 1025 168 168-170 1/2
0.63 5:35 32 8:28 115 112-119 974 171 168-174 3/2
0.69 6:08 33 8:50 118 115-120 1042 170 168-170 2/1
0.75 6:42 34 9:06 111 109-114 1010 170 168-170 0/3
0.81 7:16 34 9:04 112 110-115 1016 169 168-170 2/2
0.88 7:50 33 8:55 116 115-117 1035 171 170-172 2/5
0.94 8:24 34 9:04 114 113-117 1034 170 168-170 11/0
1.00 9:04 40 10:38 116 114-116 1234 170 168-170 6/1
1.06 9:41 38 10:01 119 114-121 1192 169 168-170 3/3
1.13 10:14 33 8:48 118 115-120 1037 169 168-170 1/4
1.19 10:48 34 9:06 113 111-116 1029 170 170-170 0/5
1.25 11:19 31 8:15 113 112-113 933 170 168-170 5/1
1.31 11:53 34 9:04 114 113-114 1034 170 170-170 2/3
1.38 12:27 34 9:00 113 109-116 1016 170 170-172 1/3
1.44 13:03 36 9:30 115 112-116 1092 169 164-172 6/1
1.50 13:37 34 9:10 118 116-121 1081 169 162-172 1/3
1.56 14:09 32 8:38 120 118-121 1035 170 168-172 3/2
1.63 14:42 33 8:46 118 117-119 1034 170 170-170 2/4
1.69 15:12 30 8:00 121 119-124 967 174 170-180 2/4
1.75 15:40 28 7:21 130 125-133 956 177 174-180 11/0
1.81 16:07 28 7:21 132 131-134 970 176 174-178 7/0
1.88 16:34 26 7:03 133 132-135 939 176 174-178 5/3
1.94 16:59 25 6:47 133 132-134 902 178 176-180 2/4
2.00 17:26 27 7:17 136 134-137 990 177 174-180 4/0
2.06 17:53 26 6:59 135 134-137 942 175 174-178 0/9
2.13 18:20 27 7:17 138 137-139 1006 177 174-180 1/4
2.19 18:48 28 7:33 140 138-141 1058 177 174-180 0/3
2.25 19:17 28 7:33 143 140-145 1080 177 174-180 2/2
2.31 19:44 28 7:23 145 142-146 1070 175 172-178 9/0
2.38 20:12 28 7:21 141 138-143 1036 176 174-176 7/1
2.44 20:42 30 7:56 137 134-141 1087 175 172-180 0/8
2.50 21:08 26 7:03 136 134-138 958 177 174-182 3/4
2.56 21:36 28 7:21 139 136-140 1021 177 174-180 6/1
2.63 22:04 29 7:41 140 138-142 1076 176 174-180 7/3
2.69 22:37 33 8:47 134 129-139 1177 168 164-174 0/6
2.75 23:10 33 8:47 127 123-131 1115 170 170-172 3/2
2.81 23:43 33 8:45 124 121-125 1086 170 170-170 4/3
2.88 24:18 35 9:21 121 118-123 1132 170 168-170 2/7
2.94 24:50 32 8:34 119 118-121 1020 170 170-170 0/6
3.00 25:20 30 7:53 120 117-127 946 173 170-178 5/0
3.06 25:45 25 6:39 131 127-137 871 178 176-180 2/7
3.13 26:12 27 7:11 139 136-140 999 178 174-180 6/2
3.19 26:40 28 7:31 139 138-140 1045 175 174-178 5/1
3.25 27:07 27 7:16 138 136-139 1002 177 174-180 1/6
3.31 27:35 28 7:31 141 139-143 1060 176 174-178 2/6
3.38 28:03 28 7:29 140 138-142 1047 176 174-180 5/1
3.44 28:31 27 7:16 138 137-143 1004 177 174-180 7/0
3.50 28:57 27 7:05 142 140-143 1006 177 176-180 0/5
3.56 29:24 26 7:03 138 135-142 973 177 176-178 1/3
3.63 29:51 28 7:20 139 135-143 1020 177 176-178 3/2
3.69 30:20 29 7:41 142 140-144 1091 175 174-178 3/4
3.75 30:47 27 7:15 139 138-141 1007 175 172-178 5/0
3.81 31:14 27 7:05 140 138-142 993 179 178-180 2/5
3.88 31:42 28 7:31 145 142-148 1091 177 174-182 6/2
3.94 32:12 30 7:54 144 142-147 1137 174 168-176 1/4
4.00 32:45 33 8:55 135 129-142 1203 168 166-170 2/5
4.06 33:20 35 9:25 131 129-133 1235 170 170-170 5/1
4.13 33:54 34 8:59 129 127-133 1158 170 170-170 1/6
4.19 34:28 34 8:59 127 125-129 1140 168 158-172 8/0
4.25 35:00 32 8:35 129 129-130 1107 170 170-172 5/1
4.31 35:27 27 7:14 134 129-138 969 177 170-180 1/3
4.38 35:56 29 7:40 142 141-143 1090 176 174-178 2/2
4.44 36:26 30 8:05 141 139-143 1139 175 172-178 2/2
4.50 36:54 28 7:31 142 139-146 1068 176 176-178 5/1
4.56 37:22 28 7:23 143 142-145 1055 176 174-176 1/2
4.62 37:50 28 7:34 144 142-145 1089 177 174-180 6/0
4.69 38:19 29 7:39 148 145-153 1132 179 178-180 2/4
4.75 38:49 30 8:05 149 144-152 1204 171 164-178 1/3
4.81 39:16 27 7:04 144 143-146 1019 178 176-178 6/0
4.87 39:44 28 7:33 142 140-144 1071 175 174-178 3/2
4.94 40:13 29 7:39 143 141-146 1095 177 176-180 0/8
5.00 40:40 28 7:22 147 145-148 1082 177 176-178 8/0
5.06 41:09 28 7:33 145 142-147 1094 177 174-180 3/1
5.12 41:37 28 7:30 151 145-157 1133 177 176-178 0/3
5.19 42:04 27 7:20 149 147-156 1092 177 170-180 3/2
5.25 42:37 33 8:50 143 136-148 1262 171 170-178 1/4
5.31 43:10 33 8:46 134 132-137 1174 170 170-172 3/2
5.38 43:45 35 9:17 130 128-133 1206 170 170-170 4/2
5.44 44:18 33 8:54 129 128-130 1149 170 170-172 1/7
5.50 44:53 35 9:16 130 129-131 1205 170 168-172 6/1
5.56 45:26 32 8:36 128 126-131 1101 169 164-170 0/4
5.63 45:59 34 8:59 123 120-126 1104 169 164-170 3/2
5.69 46:31 32 8:29 123 121-125 1044 170 168-172 3/3
5.75 47:02 31 8:22 124 122-125 1036 171 170-174 4/1
5.81 47:34 31 8:23 125 123-127 1047 170 170-170 3/4
5.88 48:06 32 8:34 125 123-128 1071 170 156-174 3/5
5.94 48:37 31 8:16 129 128-130 1067 171 170-172 2/4
6.00 49:09 32 8:31 131 130-133 1116 169 166-170 2/3
6.06 49:44 35 9:24 128 125-129 1202 169 168-172 5/3
6.13 50:18 34 9:00 122 120-125 1097 170 168-170 1/4
6.19 50:52 34 9:12 121 119-123 1112 170 168-170 4/1
6.25 51:26 34 9:00 122 120-123 1098 169 166-170 3/2
6.31 52:01 35 9:14 120 119-121 1107 170 170-170 1/6
6.38 52:34 34 9:01 119 114-122 1074 170 170-172 4/0
6.43 53:05 31 9:09 119 113-121 1088 170 164-172 4/0

Heart

127/157max
  • Show Beats/Mile

Elevation

Asc 251m, Range 37m, Flat prediction 53:32
Elevation Graph
Biggest Climbs (m) Min/mi
23 8.4% 7:21
19 11.4% 7:24
14 10.8% 8:25
12 7.3% 7:35
11 5.6% 7:22
See your biggest climbs

Cadence

172 (182 max) Stride Length: 113cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 172 6.4 53:05 8:15
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:44 6:59 46.88% More
800m 3:34 7:10 53.49% More
1km 4:30 7:14 55.28% More
Mile 7:21 7:21 57.46% More
5k 23:55 7:42 60.11% More
5 miles 40:02 8:00 58.46% More
10k 51:03 8:13 57.23% More

Predictions

Dist Time Per Mile WAVA
1M 7:23 7:23 57.25
5km 24:33 7:54 58.57
5M 40:40 8:08 57.55
10km 51:12 8:14 57.06
10M 1:24:46 8:29 56.95
Half 1:52:52 8:37 56.15
20M 2:56:45 8:50 56.82
Mara 3:55:19 8:59 56.90

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