Wed 29th Jun 2022 at 7:01am by damo_HAC

Run > Intervals
  • Time
    44:58
  • Miles
    5.63
  • Min/mi
    7:59
  • Pacing
    70%
  • WAVA
    57.34
  • Stride(cm)
    123
  • Cals
    680
  • Cadence
    164
  • BPM
    142
  • %MHR
    80
  • B/mi
    1137
  • Asc(m)
    229
  • Hillscore
    14
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 4:17(4:17/km) 132/139bpm [566b/km] 64cal 13.99/15.72kmph
2) 1km - 4:12(4:12/km) 137/142bpm [576b/km] 66cal 14.26/14.44kmph
3) 1km - 4:16(4:16/km) 147/169bpm [627b/km] 71cal 14.07/14.41kmph
4) 1km - 4:12(4:12/km) 159/170bpm [669b/km] 76cal 14.27/15.35kmph
5) 0.54km - 4:00(7:23/km) 137/158bpm [1012b/km] 54cal 8.13/14.91kmph
6) 0.16km - 30(3:11/km) 142/146bpm [452b/km] 8cal 18.86/18.34kmph
7) 0.44km - 2:30(5:44/km) 148/154bpm [849b/km] 41cal 10.46/18.37kmph
8) 0.16km - 30(3:12/km) 144/146bpm [462b/km] 8cal 18.7/17.84kmph
9) 0.48km - 2:30(5:10/km) 148/154bpm [765b/km] 41cal 11.6/17.8kmph
10) 0.15km - 30(3:16/km) 149/150bpm [487b/km] 8cal 18.37/19.05kmph
11) 0.38km - 2:30(6:32/km) 138/153bpm [902b/km] 32cal 9.18/18.78kmph
12) 0.16km - 30(3:06/km) 141/145bpm [436b/km] 7cal 19.39/18.04kmph
13) 0.39km - 2:30(6:23/km) 139/155bpm [887b/km] 33cal 9.4/18.14kmph
14) 0.16km - 30(3:10/km) 148/155bpm [469b/km] 8cal 18.94/16.79kmph
15) 0.41km - 2:30(6:04/km) 145/164bpm [880b/km] 37cal 9.88/16.79kmph
16) 0.15km - 30(3:24/km) 147/151bpm [500b/km] 8cal 17.64/18.48kmph
17) 0.38km - 2:30(6:31/km) 139/155bpm [906b/km] 33cal 9.2/17.9kmph
18) 0.17km - 30(3:01/km) 149/154bpm [448b/km] 8cal 19.94/20.35kmph
19) 0.36km - 2:30(7:02/km) 142/163bpm [999b/km] 34cal 8.53/20.35kmph
20) 0.17km - 30(2:57/km) 158/164bpm [465b/km] 8cal 20.38/19.35kmph
21) 0.41km - 2:30(6:06/km) 143/155bpm [873b/km] 35cal 9.83/19.41kmph
4:17 4:12 4:16 4:12 4:00 30 2:30 30 2:30 30 2:30 30 2:30 30 2:30 30 2:30 30 2:30 30 2:30

Pace

23% 17% 43% 4% 4% 8%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 23 23 6:14 118 113-122 736 163 116-172 8/5
0.13 48 24 6:30 130 125-135 844 169 168-170 2/3
0.19 1:15 27 7:16 133 125-137 967 167 166-168 6/0
0.25 1:41 26 6:55 133 132-134 919 169 168-170 4/2
0.31 2:07 26 6:51 134 133-135 918 169 168-170 2/2
0.38 2:32 26 6:49 134 132-135 913 168 166-170 1/2
0.44 2:59 27 7:05 133 131-136 942 169 168-170 2/1
0.50 3:25 27 7:04 138 137-139 976 168 166-168 1/2
0.56 3:52 27 7:11 135 134-138 971 169 168-170 0/4
0.63 4:18 26 6:59 136 135-137 949 168 168-168 2/1
0.69 4:45 27 7:12 138 137-139 993 170 168-170 2/0
0.75 5:10 25 6:42 135 134-136 904 169 168-170 2/2
0.81 5:36 25 6:42 136 133-137 911 170 168-170 3/1
0.88 6:01 25 6:44 135 134-135 908 170 170-170 5/0
0.94 6:26 25 6:43 139 137-140 933 170 168-170 1/1
1.00 6:52 26 6:55 137 136-138 948 168 168-168 7/0
1.06 7:16 24 6:25 138 137-139 885 169 168-170 3/10
1.13 7:41 25 6:48 140 138-140 951 168 168-170 2/8
1.19 8:06 25 6:37 140 138-142 927 170 170-170 0/3
1.25 8:32 26 6:49 139 138-141 947 169 168-170 3/1
1.31 8:56 24 6:30 145 143-149 942 170 170-172 2/7
1.38 9:23 27 7:13 150 149-152 1082 169 168-170 4/0
1.44 9:48 25 6:43 148 145-153 994 170 170-172 0/5
1.50 10:15 26 7:02 146 144-148 1028 171 170-172 0/3
1.56 10:40 25 6:48 144 143-145 979 170 170-170 1/2
1.63 11:06 26 6:49 143 142-145 974 169 168-170 5/0
1.69 11:32 26 6:50 143 140-146 978 170 170-170 2/0
1.75 11:57 26 6:51 145 144-145 992 171 170-172 0/15
1.81 12:24 27 7:07 147 145-150 1045 170 168-170 9/2
1.88 12:49 25 6:45 163 147-169 1100 170 170-172 2/3
1.94 13:15 25 6:46 162 151-169 1097 170 170-170 5/0
2.00 13:41 26 6:55 168 168-170 1163 169 168-170 3/4
2.06 14:05 25 6:38 167 160-170 1106 170 170-170 3/4
2.13 14:30 25 6:34 152 150-156 998 170 168-172 1/0
2.19 14:57 27 7:16 152 146-158 1105 169 166-170 1/1
2.25 15:25 28 7:29 156 154-157 1167 169 168-170 2/0
2.31 15:50 24 6:28 155 154-156 1001 168 168-168 3/0
2.38 16:15 26 6:48 159 155-162 1081 170 168-170 1/3
2.44 16:39 24 6:17 159 157-160 1000 170 170-170 0/5
2.50 17:10 32 8:29 156 154-157 1324 161 116-170 6/1
2.56 18:04 54 14:20 145 139-151 2078 117 116-118 2/1
2.63 19:07 1:03 16:41 127 120-136 2119 117 116-120 4/0
2.69 19:45 38 10:09 130 115-146 1319 163 116-168 0/7
2.75 20:18 34 8:57 134 122-149 1199 167 164-170 8/0
2.81 20:52 34 9:04 143 135-148 1296 166 164-168 0/5
2.88 21:14 22 5:53 143 140-146 842 175 166-184 5/8
2.94 21:33 19 5:02 142 140-143 715 182 168-186 4/2
3.00 22:11 38 10:02 147 143-151 1474 164 162-168 3/3
3.06 22:52 41 10:53 147 144-153 1599 165 162-170 5/2
3.13 23:27 35 9:27 151 149-153 1427 167 166-168 2/3
3.19 23:56 29 7:38 146 143-150 1114 169 168-170 7/1
3.25 24:16 20 5:18 144 143-146 764 178 166-182 1/0
3.31 24:38 23 6:04 147 145-151 891 181 160-190 3/1
3.38 25:11 32 8:35 150 145-154 1288 167 164-168 1/0
3.44 25:42 31 8:22 147 144-149 1231 169 166-170 4/6
3.50 26:12 30 8:05 147 144-149 1187 168 166-170 11/3
3.56 26:43 31 8:19 151 147-153 1256 167 164-168 1/8
3.63 27:09 26 6:56 148 146-150 1027 175 166-188 3/6
3.69 27:29 20 5:13 150 149-151 783 187 182-188 1/1
3.75 28:15 46 12:19 141 130-153 1736 126 120-166 1/1
3.81 28:54 39 10:27 129 117-144 1349 163 162-166 1/1
3.88 29:31 37 9:49 134 120-147 1316 165 162-166 7/3
3.94 30:02 31 8:09 139 135-140 1133 167 164-182 0/8
4.00 30:21 19 5:06 142 140-144 725 184 182-184 3/1
4.06 30:48 27 7:14 146 143-149 1057 176 166-186 5/0
4.13 31:40 52 13:48 136 128-145 1876 117 116-120 5/1
4.19 32:18 38 10:06 132 119-146 1333 160 122-166 3/1
4.25 32:50 33 8:43 146 139-151 1272 167 164-168 2/2
4.31 33:13 22 5:55 151 147-155 893 176 168-182 2/2
4.38 33:32 19 5:10 146 145-148 753 182 180-184 2/3
4.44 34:07 35 9:23 152 146-161 1427 156 126-166 6/12
4.50 34:55 48 12:41 144 126-164 1827 124 116-168 0/6
4.56 35:29 34 9:08 139 129-146 1269 165 162-168 7/0
4.62 35:59 30 7:57 145 140-151 1154 165 162-176 5/0
4.69 36:20 21 5:35 148 145-151 827 184 178-188 8/0
4.75 36:55 35 9:23 149 147-153 1398 159 120-186 0/6
4.81 37:47 53 14:01 133 121-144 1863 120 116-122 0/2
4.87 38:18 31 8:14 123 105-146 1014 166 162-168 8/0
4.94 38:51 33 8:44 147 143-151 1283 166 164-168 0/14
5.00 39:13 21 5:44 151 147-154 866 176 166-186 3/1
5.06 39:32 19 5:10 148 147-150 764 184 168-188 2/0
5.12 40:37 1:05 17:14 141 129-151 2430 118 116-124 0/10
5.19 41:15 38 10:12 128 113-147 1306 160 114-170 3/1
5.25 41:46 32 8:26 154 150-163 1297 168 166-170 6/0
5.31 42:08 22 5:50 160 156-164 933 177 168-194 5/1
5.38 42:27 18 4:52 153 151-156 744 192 190-194 2/8
5.44 43:01 34 9:09 150 147-153 1371 152 120-190 2/0
5.50 43:52 51 13:42 138 132-144 1891 132 116-162 3/0
5.56 44:22 30 7:52 134 118-148 1055 167 164-168 2/0
5.63 44:54 32 8:32 147 140-155 1255 167 166-170 11/0

Heart

142/170max
  • Show Beats/Mile

Elevation

Asc 229m, Range 41m, Flat prediction 44:58
Elevation Graph
Biggest Climbs (m) Min/mi
24 14.7% 9:12
21 8.9% 8:18
18 3.0% 6:46
14 4.5% 8:46
13 8.4% 5:56
13 5.0% 5:29
See your biggest climbs

Cadence

164 (194 max) Stride Length: 123cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 82.3 169 5.1 37:01 7:14
Walk 17.7 119 0.5 7:57 15:17

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:36 6:25 49.95% More
800m 3:19 6:41 55.88% More
1km 4:09 6:40 58.40% More
Mile 6:46 6:46 61.11% More
5k 23:14 7:29 60.46% More
5 miles 39:07 7:49 58.39% More

Predictions

Dist Time Per Mile WAVA
1M 7:12 7:12 57.38
5km 23:57 7:43 58.66
5M 39:39 7:56 57.61
10km 49:55 8:02 57.11
10M 1:22:40 8:16 56.95
Half 1:50:04 8:24 56.14
20M 2:52:22 8:37 56.80
Mara 3:49:29 8:46 56.89
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