Wed 8th Jun 2022 at 7:23am by damo_HAC

Run > Intervals

  • Time
    36:00
  • Miles
    5.45
  • Min/mi
    6:36
  • Pacing
    72%
  • WAVA
    69.29
  • Stride(cm)
    143
  • Cals
    605
  • Cadence
    170
  • BPM
    151
  • %MHR
    84.8
  • B/mi
    997
  • Asc(m)
    212
  • Hillscore
    12
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 3:39(3:39/km) 141/155bpm [515b/km] 58cal 16.44/18.27kmph
2) 0.37km - 1:21(3:36/km) 144/146bpm [518b/km] 22cal 16.67/16.83kmph
3) 0.11km - 1:00(9:01/km) 145/157bpm [1307b/km] 16cal 6.66/16.39kmph
4) 1km - 3:42(3:42/km) 148/163bpm [547b/km] 60cal 16.25/17.47kmph
5) 0.36km - 1:18(3:39/km) 151/154bpm [551b/km] 22cal 16.44/16.69kmph
6) 0.1km - 1:00(9:35/km) 150/155bpm [1439b/km] 17cal 6.26/16.29kmph
7) 1km - 3:34(3:34/km) 149/160bpm [531b/km] 58cal 16.84/17.16kmph
8) 0.4km - 1:26(3:36/km) 152/157bpm [548b/km] 24cal 16.63/17.3kmph
9) 0.09km - 1:00(11:31/km) 153/158bpm [1763b/km] 17cal 5.21/16.36kmph
10) 1km - 3:41(3:41/km) 153/162bpm [564b/km] 62cal 16.29/17kmph
11) 0.36km - 1:19(3:42/km) 157/164bpm [580b/km] 23cal 16.23/17.13kmph
12) 0.1km - 1:00(9:58/km) 154/160bpm [1536b/km] 17cal 6.02/16.39kmph
13) 1km - 3:44(3:44/km) 160/170bpm [597b/km] 66cal 16.08/17.03kmph
14) 0.35km - 1:16(3:39/km) 159/163bpm [581b/km] 22cal 16.43/16.89kmph
15) 0.09km - 1:00(10:46/km) 155/162bpm [1668b/km] 17cal 5.58/16.56kmph
16) 1km - 3:45(3:45/km) 160/166bpm [600b/km] 66cal 15.99/16.76kmph
17) 0.34km - 1:15(3:40/km) 161/166bpm [590b/km] 22cal 16.37/16.26kmph
18) 0.1km - 1:00(10:11/km) 154/162bpm [1569b/km] 16cal 5.89/16.26kmph
3:39 1:21 1:00 3:42 1:18 1:00 3:34 1:26 1:00 3:41 1:19 1:00 3:44 1:16 1:00 3:45 1:15 1:00

Pace

10% 2% 3% 39% 43% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 19 19 5:07 115 103-137 589 174 168-176 8/1
0.13 39 20 5:25 140 132-145 757 172 170-176 4/0
0.19 1:02 22 5:53 143 136-153 841 171 170-174 2/0
0.25 1:24 22 5:56 143 139-145 848 170 168-170 0/3
0.31 1:47 23 6:08 142 140-145 871 170 170-170 0/6
0.38 2:10 23 6:09 145 144-145 891 170 170-170 3/0
0.44 2:35 25 6:35 146 144-147 961 169 168-170 1/3
0.50 2:57 23 6:01 144 143-145 866 170 168-172 5/1
0.56 3:19 22 5:52 146 144-148 856 170 168-174 1/1
0.63 3:40 21 5:41 143 141-145 812 172 172-174 0/9
0.69 4:01 21 5:37 145 143-146 814 173 172-176 9/0
0.75 4:22 21 5:35 143 142-145 798 176 174-176 3/1
0.81 4:45 23 6:05 144 142-146 876 171 170-172 0/5
0.88 5:18 33 8:44 147 145-149 1285 160 120-176 5/2
0.94 6:00 42 11:12 142 132-156 1592 128 116-176 1/2
1.00 6:24 24 6:24 128 117-134 819 175 172-176 3/2
1.06 6:45 21 5:42 139 121-151 793 173 172-174 2/1
1.13 7:07 22 5:54 152 141-163 896 170 170-172 0/1
1.19 7:31 24 6:17 152 151-154 956 171 170-172 0/1
1.25 7:55 24 6:16 155 154-156 973 172 170-176 3/0
1.31 8:18 24 6:16 149 147-152 934 171 170-172 2/0
1.38 8:41 23 6:08 150 147-153 920 171 170-172 1/2
1.44 9:03 22 5:50 149 148-150 869 171 170-172 4/1
1.50 9:26 23 6:04 150 149-151 910 173 170-176 0/2
1.56 9:48 22 5:53 151 150-152 888 177 176-180 8/2
1.63 10:09 22 5:46 150 149-152 865 178 174-180 11/4
1.69 10:31 22 5:46 151 150-152 871 178 178-178 2/7
1.75 10:54 23 6:10 152 150-153 936 176 174-178 3/1
1.81 11:43 49 13:05 151 146-154 1977 133 116-176 4/1
1.88 12:13 30 7:57 136 125-143 1081 150 116-176 1/16
1.94 12:35 22 5:50 137 126-152 799 174 172-176 9/3
2.00 12:58 23 6:10 150 144-155 924 172 170-174 4/0
2.06 13:19 21 5:39 155 152-160 877 175 174-176 1/2
2.13 13:40 21 5:35 151 150-152 843 177 176-178 2/1
2.19 14:02 22 5:59 152 149-156 909 178 176-178 2/3
2.25 14:26 23 6:09 154 153-155 948 176 174-178 5/2
2.31 14:46 21 5:33 151 149-152 837 177 176-178 0/7
2.38 15:08 22 5:46 152 150-154 876 178 176-178 1/14
2.44 15:29 21 5:32 151 150-152 835 178 178-178 11/0
2.50 15:50 21 5:43 151 150-152 862 178 178-180 1/6
2.56 16:11 21 5:37 150 148-151 842 180 178-180 3/3
2.63 16:32 21 5:33 153 150-155 848 180 178-182 9/1
2.69 16:55 23 6:12 154 151-156 954 176 176-178 0/5
2.75 17:57 1:02 16:30 149 142-156 2458 141 112-178 13/6
2.81 18:21 24 6:20 143 135-151 905 176 174-176 5/0
2.88 18:42 21 5:42 150 144-157 855 175 172-176 0/5
2.94 19:04 21 5:43 157 149-162 898 174 172-174 0/2
3.00 19:27 24 6:20 154 148-158 975 173 172-174 0/5
3.06 19:50 23 6:03 157 156-158 950 174 172-174 2/0
3.13 20:14 24 6:18 156 155-158 983 173 172-174 4/6
3.19 20:35 22 5:48 156 154-158 904 177 174-180 6/2
3.25 20:59 24 6:19 154 153-154 972 178 178-180 2/5
3.31 21:21 22 5:49 154 152-156 896 179 178-180 5/8
3.38 21:41 20 5:17 153 152-154 808 182 180-182 1/3
3.44 22:03 22 5:50 154 152-156 900 179 174-182 1/2
3.50 22:26 23 6:08 162 159-164 994 179 178-180 7/2
3.56 22:48 23 6:01 159 155-162 957 179 178-182 2/3
3.63 23:27 39 10:28 156 153-160 1633 157 112-182 3/3
3.69 24:06 39 10:21 146 143-153 1511 138 116-176 12/0
3.75 24:30 24 6:27 144 133-157 928 179 178-180 1/1
3.81 24:53 23 6:05 161 155-166 979 174 172-178 0/5
3.88 25:17 23 6:14 160 156-166 999 171 170-174 0/9
3.94 25:40 23 6:14 157 155-158 978 174 172-174 3/1
4.00 26:03 23 6:10 164 159-169 1011 175 172-178 1/8
4.06 26:27 24 6:24 167 166-169 1070 174 174-174 5/1
4.13 26:51 24 6:21 165 163-167 1049 175 174-176 1/1
4.19 27:13 22 5:59 165 164-166 987 180 178-182 1/5
4.25 27:33 20 5:21 163 160-165 871 180 180-182 3/1
4.31 27:56 23 6:05 159 158-161 968 179 178-180 3/3
4.38 28:18 22 5:46 157 155-159 906 180 180-180 1/3
4.44 28:39 21 5:32 159 155-161 881 180 180-182 1/2
4.50 29:07 28 7:28 162 160-163 1210 170 116-180 10/1
4.56 30:03 56 15:03 148 139-159 2228 116 110-120 2/1
4.62 30:25 22 5:48 150 144-155 870 176 174-178 1/2
4.69 30:47 22 5:53 158 155-161 929 176 174-176 2/3
4.75 31:09 22 6:00 158 154-163 947 176 174-178 0/6
4.81 31:32 23 6:01 159 158-160 956 175 174-178 2/1
4.87 31:55 23 6:09 162 159-164 997 176 174-178 12/0
4.94 32:17 22 5:59 163 162-163 975 178 178-178 6/3
5.00 32:41 23 6:10 163 162-165 1004 179 178-180 0/5
5.06 33:04 23 6:12 164 163-165 1016 178 176-180 0/5
5.12 33:26 22 5:59 162 159-165 970 180 178-182 5/3
5.19 33:50 23 6:13 164 162-166 1020 180 178-182 0/6
5.25 34:12 22 5:58 162 161-163 967 181 180-182 8/0
5.31 34:34 22 5:58 161 159-162 960 181 180-182 6/1
5.38 34:56 21 5:42 159 157-161 905 181 180-182 1/5
5.44 35:51 55 14:45 154 142-162 2271 134 114-182 1/3
5.45 36:00 9 16:20 139 138-139 2271 116 116-116 0/0

Heart

151/169max
  • Show Beats/Mile

Elevation

Asc 212m, Range 33m, Flat prediction 36:13
Elevation Graph
Biggest Climbs (m) Min/mi
18 10.2% 8:35
18 16.3% 5:13
16 5.0% 5:53
16 8.9% 5:35
16 9.4% 6:05
16 11.5% 6:07
See your biggest climbs

Cadence

170 (182 max) Stride Length: 143cm Run: 91.2% Walk: 8.8%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:23 5:35 57.50% More
800m 2:51 5:44 65.17% More
1km 3:33 5:42 68.29% More
Mile 6:22 6:22 64.83% More
5k 20:06 6:28 69.89% More
5 miles 32:40 6:32 69.91% More

Predictions

Dist Time Per Mile WAVA
1M 5:58 5:58 69.24
5km 19:51 6:23 70.78
5M 32:51 6:34 69.53
10km 41:22 6:39 68.91
10M 1:08:30 6:51 68.73
Half 1:31:12 6:58 67.75
20M 2:22:50 7:09 68.55
Mara 3:10:10 7:15 68.65
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