Wed 20th Jul 2022 at 6:17am by pjlovr25

Run > Intervals
  • Time
    32:00
  • Miles
    3.52
  • Min/mi
    9:05
  • Pacing
    85%
  • WAVA
    54.01
  • Stride(cm)
    99
  • Cals
    368
  • Cadence
    179
  • BPM
    156
  • %MHR
    83.6
  • B/mi
    1421
  • Asc(m)
    20
  • Surface
    Road

Notes & Comments

6x 3mins alternate 10k/HM pace, 1:30 recover, 5min cool down
===
1) 0.38m - 3:00(7:58/m) 159/173bpm [1267b/mi] 36cal
2) 0.13m - 1:30(11:12/m) 155/173bpm [1736b/mi] 17cal
3) 0.35m - 3:00(8:30/m) 161/165bpm [1368b/mi] 37cal
4) 0.13m - 1:30(11:22/m) 148/162bpm [1683b/mi] 15cal
5) 0.38m - 3:00(7:55/m) 170/175bpm [1345b/mi] 38cal
6) 0.13m - 1:30(11:10/m) 153/171bpm [1710b/mi] 16cal
7) 0.36m - 3:00(8:21/m) 157/161bpm [1312b/mi] 36cal
8) 0.14m - 1:30(10:42/m) 145/156bpm [1551b/mi] 15cal
9) 0.38m - 3:00(7:54/m) 163/168bpm [1287b/mi] 37cal
10) 0.13m - 1:30(11:21/m) 151/165bpm [1714b/mi] 16cal
11) 0.35m - 3:00(8:36/m) 161/165bpm [1384b/mi] 37cal
12) 0.13m - 1:30(11:14/m) 148/163bpm [1663b/mi] 15cal
13) 0.51m - 5:00(9:47/m) 148/152bpm [1448b/mi] 53cal
14) 0m - 0(1:09/m) 151/151bpm [175b/mi]
3:00 1:30 3:00 1:30 3:00 1:30 3:00 1:30 3:00 1:30 3:00 1:30 5:00 0
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

14% 26% 21% 25% 9% 5%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 28 28 7:36 131 103-147 995 187 130-196 1/0
0.13 59 30 8:04 155 148-159 1250 191 190-196 1/0
0.19 1:28 29 7:48 162 159-165 1264 189 186-198 2/1
0.25 1:59 31 8:16 166 163-167 1371 186 184-188 2/1
0.31 2:28 30 7:52 168 166-171 1322 188 186-190 3/1
0.38 2:58 29 7:49 171 170-173 1338 190 188-192 2/1
0.44 3:45 48 12:43 160 151-173 2033 151 132-190 2/1
0.50 4:23 37 9:54 150 148-152 1485 176 174-180 2/1
0.56 4:54 32 8:27 153 149-159 1294 184 174-194 1/0
0.63 5:26 32 8:27 160 159-162 1352 185 184-186 2/2
0.69 5:58 32 8:28 162 161-163 1371 186 184-188 2/1
0.75 6:29 31 8:20 163 162-165 1358 184 182-186 2/1
0.81 7:00 31 8:20 164 162-165 1366 183 180-188 3/3
0.88 7:37 37 9:45 162 159-163 1581 176 134-182 1/1
0.94 8:24 47 12:32 148 143-159 1854 154 132-180 1/1
1.00 9:01 37 9:55 145 143-149 1439 176 174-180 1/1
1.06 9:30 29 7:49 160 149-166 1250 188 180-192 2/0
1.13 10:00 30 7:55 169 165-170 1337 190 188-194 3/1
1.19 10:30 30 7:54 173 170-175 1366 189 186-192 3/0
1.25 10:58 29 7:40 174 174-175 1334 190 188-192 1/1
1.31 11:28 30 7:59 174 172-175 1390 190 188-192 1/1
1.38 11:59 30 8:06 171 170-172 1385 187 184-190 1/1
1.44 12:46 47 12:38 158 148-171 1997 154 132-190 3/3
1.50 13:23 37 9:55 146 144-148 1448 177 174-180 1/2
1.56 13:55 32 8:33 152 146-157 1301 188 176-198 4/5
1.63 14:27 32 8:29 157 155-159 1331 184 178-194 1/2
1.69 14:57 30 8:03 159 158-161 1280 187 184-192 1/3
1.75 15:30 33 8:40 160 158-161 1388 184 182-190 2/4
1.81 16:00 30 8:01 157 156-159 1259 183 180-188 0/3
1.88 16:32 32 8:37 157 155-158 1352 183 164-186 0/1
1.94 17:19 46 12:23 145 139-155 1796 151 112-180 1/2
2.00 17:54 36 9:32 142 140-144 1355 176 172-180 1/3
2.06 18:24 29 7:47 151 144-160 1175 191 176-198 1/3
2.13 18:52 28 7:31 160 158-162 1203 192 188-196 1/1
2.19 19:21 29 7:41 164 162-166 1259 189 186-196 1/1
2.25 19:51 30 8:05 166 164-168 1341 189 184-196 0/1
2.31 20:22 32 8:26 167 166-168 1407 187 184-190 1/1
2.38 20:52 30 7:52 166 165-167 1306 187 186-188 1/1
2.44 21:38 46 12:10 157 147-166 1911 154 130-188 1/1
2.50 22:16 39 10:20 147 145-149 1519 176 166-184 2/1
2.56 22:50 34 9:03 150 147-155 1357 180 174-186 1/1
2.63 23:21 31 8:18 159 156-162 1319 185 180-190 1/1
2.69 23:53 32 8:32 163 162-165 1392 183 178-192 2/2
2.75 24:26 33 8:44 163 162-164 1425 183 180-184 1/1
2.81 24:58 32 8:37 163 161-163 1403 183 178-184 2/1
2.88 25:32 34 9:04 162 161-163 1468 181 178-188 0/1
2.94 26:21 49 13:00 150 143-162 1950 154 128-178 1/2
3.00 26:57 36 9:35 145 143-146 1389 177 174-178 1/2
3.06 27:33 36 9:37 145 144-146 1395 176 174-178 1/1
3.13 28:11 38 10:02 145 142-149 1455 177 174-182 1/1
3.19 28:47 36 9:33 147 145-148 1404 177 174-178 2/2
3.25 29:24 37 9:58 148 146-150 1475 175 174-178 2/1
3.31 30:02 38 10:13 150 149-151 1533 175 172-178 2/1
3.38 30:39 36 9:38 151 150-152 1455 179 176-182 1/0
3.44 31:14 36 9:30 151 148-152 1436 179 176-182 1/3
3.50 31:51 37 9:47 148 147-150 1447 176 172-180 2/2
3.52 32:00 9 9:29 150 149-151 1422 180 178-182 2/1

Heart

156/175max
  • Show Beats/Mile

Elevation

Asc 20m, Range 22m, Flat prediction 32:00
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

179 (198 max) Stride Length: 99cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 91.4 182 3.3 29:15 8:45
Walk 8.6 134 0.2 2:45 16:06

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:54 7:40 46.44% More
800m 4:09 8:20 47.29% More
1km 5:20 8:35 47.90% More
Mile 8:47 8:47 49.63% More
5k 27:59 9:00 54.41% More

Predictions

Dist Time Per Mile WAVA
1M 7:36 7:36 57.33
5km 27:45 8:56 54.86
5M 47:47 9:33 51.96
10km 1:01:16 9:52 50.72
10M 1:45:32 10:33 48.38
Half 2:23:41 10:58 46.34
20M 3:53:02 11:39 44.83
Mara 5:17:16 12:07 43.52
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