Wed 11th May 2022 at 11:00am by Shortcut Cam

Run > Intervals
  • warm
  • Time
    29:32
  • Miles
    3.55
  • Min/mi
    8:19
  • Pacing
    60%
  • WAVA
    57.21
  • Stride(cm)
    121
  • Cals
    372
  • Cadence
    159
  • BPM
    136
  • %MHR
    80.7
  • B/mi
    1134
  • Asc(m)
    19
  • Surface
    Road

Notes & Comments

QP 5x1k;90s
===
1) 0.62m - 4:31(7:16/m) 138/148bpm [1003b/mi] 61cal 8.25/9.77mph
2) 0.1m - 1:30(15:10/m) 120/147bpm [1819b/mi] 15cal 3.96/7.22mph
3) 0.62m - 4:19(6:57/m) 141/151bpm [981b/mi] 60cal 8.63/9.85mph
4) 0.09m - 1:30(15:59/m) 123/150bpm [1966b/mi] 15cal 3.75/8.6mph
5) 0.62m - 4:18(6:55/m) 142/149bpm [982b/mi] 58cal 8.68/9.5mph
6) 0.08m - 1:30(17:54/m) 125/149bpm [2237b/mi] 14cal 3.35/8.52mph
7) 0.62m - 4:18(6:55/m) 145/153bpm [1004b/mi] 59cal 8.67/9.46mph
8) 0.1m - 1:30(15:47/m) 126/150bpm [1988b/mi] 14cal 3.8/8.18mph
9) 0.62m - 4:24(7:05/m) 147/154bpm [1042b/mi] 61cal 8.46/9.02mph
10) 0.07m - 1:30(22:41/m) 127/154bpm [2881b/mi] 14cal 2.64/8.93mph
11) 0.01m - 12(21:07/m) 102/104bpm [2154b/mi] 1cal 2.84/3.26mph
4:31 1:30 4:19 1:30 4:18 1:30 4:18 1:30 4:24 1:30 12

Pace

14% 3% 2% 10% 16% 54%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 31 31 8:17 112 92-129 928 174 136-178 1/2
0.13 53 22 5:47 132 129-138 763 175 174-176 3/1
0.19 1:16 23 6:06 139 137-140 848 176 174-178 2/1
0.25 1:41 25 6:45 142 140-143 957 175 174-178 1/2
0.31 2:14 34 8:57 141 138-143 1263 175 174-176 1/4
0.38 2:44 29 7:48 140 139-140 1091 176 176-178 3/2
0.44 3:12 29 7:38 142 140-143 1085 175 174-176 3/0
0.50 3:39 26 7:03 145 144-146 1022 177 176-178 1/2
0.56 4:05 26 6:56 146 145-148 1012 176 176-178 1/2
0.63 4:31 26 7:03 147 146-147 1036 175 174-176 1/1
0.69 5:29 58 15:30 126 106-145 1954 115 104-162 0/1
0.75 6:11 41 11:03 104 97-115 1149 139 114-178 2/0
0.81 6:36 25 6:40 127 118-134 846 175 174-176 2/1
0.88 7:04 28 7:29 138 134-143 1033 173 170-176 2/0
0.94 7:33 29 7:42 143 142-143 1101 175 174-176 1/0
1.00 8:01 28 7:30 144 143-144 1079 175 172-178 0/3
1.06 8:27 26 6:52 144 143-144 988 177 176-178 1/1
1.13 8:53 27 7:07 146 144-146 1039 177 176-178 1/2
1.19 9:19 25 6:45 146 146-147 985 177 176-178 1/3
1.25 9:42 23 6:09 148 147-149 910 179 178-180 0/1
1.31 10:07 25 6:39 150 148-150 999 180 180-180 0/1
1.38 10:46 40 10:35 146 138-150 1545 140 106-182 1/1
1.44 11:48 1:01 16:20 110 99-135 1797 122 108-174 0/3
1.50 12:13 25 6:48 118 106-126 802 179 176-180 2/0
1.56 12:39 26 6:55 135 129-139 933 178 178-180 2/1
1.63 13:06 27 7:06 142 139-144 1008 176 172-178 1/2
1.69 13:33 27 7:15 145 143-147 1052 177 176-178 1/1
1.75 13:59 26 6:53 147 146-148 1013 178 178-178 3/1
1.81 14:23 25 6:38 148 147-149 981 179 176-182 1/0
1.88 14:51 28 7:23 148 147-148 1092 177 176-178 1/0
1.94 15:20 28 7:35 148 148-149 1122 177 174-178 1/0
2.00 15:45 26 6:49 148 148-149 1008 177 176-180 0/0
2.06 16:11 25 6:47 149 148-149 1010 173 154-178 1/1
2.13 17:26 1:16 20:10 128 104-146 2582 105 78-118 1/1
2.19 17:57 31 8:14 116 106-129 956 175 168-178 0/1
2.25 18:22 25 6:46 135 129-140 914 178 176-180 1/1
2.31 18:51 29 7:41 145 143-146 1113 177 176-178 0/3
2.38 19:17 25 6:45 146 146-147 985 179 178-180 1/2
2.44 19:41 25 6:33 147 146-147 964 178 174-178 1/0
2.50 20:05 24 6:30 149 148-150 968 176 174-178 2/1
2.56 20:29 24 6:22 151 150-153 960 176 172-178 0/2
2.63 20:55 26 6:54 152 151-153 1049 174 170-178 1/3
2.69 21:20 25 6:44 151 151-151 1016 176 176-178 1/0
2.75 21:49 29 7:41 150 150-152 1154 176 176-176 1/1
2.81 22:44 55 14:38 138 122-150 2020 122 110-176 2/0
2.88 23:34 49 13:11 113 106-121 1490 136 114-176 2/1
2.94 23:58 25 6:36 129 121-138 851 179 178-180 1/1
3.00 24:28 29 7:51 144 140-147 1129 176 174-178 0/2
3.06 24:55 28 7:21 149 147-150 1094 177 176-178 2/1
3.13 25:19 24 6:21 151 150-152 958 177 174-178 2/1
3.19 25:45 26 6:52 152 152-153 1044 176 176-178 2/1
3.25 26:13 28 7:25 152 151-153 1127 175 174-176 1/2
3.31 26:42 29 7:49 152 152-153 1188 180 176-186 1/2
3.38 27:07 25 6:36 154 153-154 1016 178 176-178 1/1
3.44 27:33 26 6:57 154 153-154 1071 177 176-178 0/1
3.50 28:27 54 14:25 147 136-154 2119 129 86-178 1/1
3.55 29:31 1:04 20:11 114 101-135 2300 112 98-132 1/1

Heart

136/154max
  • Show Beats/Mile

Elevation

Asc 19m, Range 11m, Flat prediction 29:32
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

159 (186 max) Stride Length: 121cm Run: 73.4% Walk: 26.6%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:35 6:24 52.27% More
800m 3:22 6:46 58.15% More
1km 4:18 6:55 59.27% More
Mile 7:42 7:42 56.14% More
5k 25:04 8:04 58.77% More

Predictions

Dist Time Per Mile WAVA
1M 7:03 7:03 61.37
5km 25:24 8:11 57.98
5M 43:30 8:42 55.15
10km 55:38 8:57 53.86
10M 1:35:17 9:32 51.99
Half 2:09:20 9:52 50.29
20M 3:28:43 10:26 49.38
Mara 4:43:16 10:49 48.52
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