Wed 8th Jun 2022 at 7:23am by damo_HAC
Run > Intervals
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Time
36:00
-
Miles 5.45
-
Min/mi 6:36
-
Pacing
72%
-
WAVA
69.29
-
Stride(cm)
143
-
Cals
605
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Cadence
170
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BPM
151
-
%MHR
84.8
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B/mi 997
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Asc(m)
212
-
Hillscore
12
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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
===
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
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 |
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
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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