Thu 28th Jul 2022 at 3:56pm by Jonny1616

Run > Intervals
  • Time
    41:57
  • Miles
    6.22
  • Min/mi
    6:45
  • Pacing
    33%
  • WAVA
    66.41
  • Stride(cm)
    146
  • Cals
    678
  • Cadence
    163
  • BPM
    144
  • %MHR
    83.9
  • B/mi
    968
  • Asc(m)
    165
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

w/u, 9 x 400 wi 60 secs shuffle, c/d (abandoned due to hip pain)

Split Summary
===
1) 1m - 7:12(7:12/m) 128/138bpm [922b/mi] 104cal 8.33/8.77mph
2) 1m - 6:59(6:59/m) 138/144bpm [964b/mi] 110cal 8.59/9.25mph
3) 0.07m - 33(7:27/m) 117/139bpm [872b/mi] 5cal 8.05/9.16mph
4) 0.25m - 1:18(5:13/m) 145/154bpm [757b/mi] 21cal 11.5/11.77mph
5) 0.11m - 1:00(8:46/m) 141/154bpm [1236b/mi] 15cal 6.85/11.23mph
6) 0.25m - 1:20(5:21/m) 150/158bpm [802b/mi] 23cal 11.22/11.23mph
7) 0.11m - 1:00(9:07/m) 145/159bpm [1323b/mi] 16cal 6.58/11.23mph
8) 0.25m - 1:18(5:13/m) 153/164bpm [797b/mi] 23cal 11.51/11.54mph
9) 0.12m - 1:00(8:37/m) 150/163bpm [1293b/mi] 17cal 6.96/11.42mph
10) 0.25m - 1:21(5:27/m) 154/164bpm [839b/mi] 24cal 11.02/11.42mph
11) 0.11m - 1:00(9:12/m) 151/164bpm [1390b/mi] 17cal 6.52/10.83mph
12) 0.25m - 1:18(5:13/m) 156/165bpm [815b/mi] 23cal 11.48/11.52mph
13) 0.11m - 1:00(9:30/m) 149/164bpm [1416b/mi] 16cal 6.31/11.21mph
14) 0.25m - 1:18(5:12/m) 157/167bpm [817b/mi] 23cal 11.53/11.61mph
15) 0.1m - 1:00(9:36/m) 153/166bpm [1468b/mi] 17cal 6.25/11.37mph
16) 0.25m - 1:19(5:18/m) 158/167bpm [837b/mi] 23cal 11.33/11.88mph
17) 0.11m - 1:00(9:26/m) 155/167bpm [1461b/mi] 18cal 6.36/10.94mph
18) 0.25m - 1:17(5:11/m) 159/167bpm [825b/mi] 24cal 11.56/11.42mph
19) 0.1m - 1:00(9:37/m) 154/167bpm [1481b/mi] 17cal 6.24/11.21mph
20) 0.25m - 1:18(5:13/m) 158/166bpm [823b/mi] 23cal 11.51/11.46mph
21) 0.08m - 39(8:43/m) 160/166bpm [1395b/mi] 12cal 6.88/11.33mph
22) 0m - 1(10:51/m) 151/151bpm [1637b/mi] 5.53/7.22mph
23) 0m - 1(9:20/m) 151/151bpm [1409b/mi] 6.43/7.22mph
24) 0m - 2(7:11/m) 151/151bpm [1084b/mi] 8.36/7.2mph
25) 0m - 1(11:27/m) 150/150bpm [1717b/mi] 5.24/7.2mph
26) 0m - 2(7:10/m) 150/150bpm [1075b/mi] 8.38/7.24mph
27) 0m - 1(10:42/m) 149/149bpm [1595b/mi] 5.6/7.26mph
28) 0.95m - 6:39(7:00/m) 146/153bpm [1021b/mi] 107cal 8.58/9.08mph
7:12 6:59 33 1:18 1:00 1:20 1:00 1:18 1:00 1:21 1:00 1:18 1:00 1:18 1:00 1:19 1:00 1:17 1:00 1:18 39 1 1 2 1 2 1 6:39
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Pace

1% 5% 11% 47% 9% 27%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 29 29 7:38 96 79-109 732 142 108-160 2/0
0.13 55 27 7:07 116 108-123 826 146 144-150 3/0
0.19 1:21 26 6:56 126 125-127 875 154 146-162 3/0
0.25 1:49 27 7:17 126 126-127 917 157 150-160 5/1
0.31 2:17 28 7:34 128 126-130 968 158 154-160 0/14
0.38 2:44 27 7:13 132 131-132 953 149 140-156 0/11
0.44 3:10 26 7:00 129 129-129 903 162 156-166 0/2
0.50 3:38 28 7:21 129 124-132 949 162 160-166 3/0
0.56 4:05 27 7:18 129 120-134 943 160 156-168 2/0
0.63 4:32 26 7:03 133 133-134 937 160 152-164 4/0
0.69 4:58 26 7:01 134 133-134 941 152 142-162 0/3
0.75 5:24 26 7:02 135 134-135 950 153 136-162 1/5
0.81 5:51 26 7:01 135 133-136 947 156 148-162 3/0
0.88 6:18 27 7:12 136 134-137 979 157 146-162 1/2
0.94 6:45 27 7:14 137 136-138 991 158 150-166 1/3
1.00 7:12 27 7:14 136 135-137 984 160 150-166 0/4
1.06 7:39 27 7:12 135 134-136 972 161 152-166 4/0
1.13 8:06 27 7:08 129 122-135 919 151 138-166 0/0
1.19 8:32 27 7:06 138 137-138 979 160 156-166 2/4
1.25 8:59 27 7:13 138 137-140 995 160 146-166 1/3
1.31 9:26 27 7:10 142 141-142 1018 162 158-166 1/2
1.38 9:53 27 7:16 142 141-143 1032 164 162-166 15/0
1.44 10:19 26 6:56 143 142-144 991 162 158-166 1/2
1.50 10:46 26 7:04 138 137-140 975 158 150-164 0/3
1.56 11:13 27 7:10 135 134-136 966 160 148-164 1/5
1.63 11:40 27 7:10 134 133-134 959 165 162-166 5/0
1.69 12:06 26 7:04 133 131-134 940 159 154-166 3/0
1.75 12:30 24 6:28 135 131-139 873 153 144-160 2/1
1.81 12:55 25 6:39 140 138-142 931 161 152-166 0/4
1.88 13:20 24 6:31 142 141-142 926 158 150-166 2/1
1.94 13:45 25 6:47 141 140-141 957 164 158-166 0/8
2.00 14:11 26 6:55 140 139-141 967 164 162-166 5/1
2.06 17:30 3:19 +3:06 53:02 115 96-139 6100 149 104-162 2/2
2.13 18:04 33 8:55 129 120-140 1150 173 166-178 0/4
2.19 18:24 21 5:30 145 142-147 798 175 174-176 1/1
2.25 18:45 21 5:29 149 147-150 817 175 172-176 1/2
2.31 19:04 20 5:16 153 151-154 805 176 174-176 0/2
2.38 19:35 30 8:08 150 144-154 1219 163 158-176 2/1
2.44 20:06 31 8:15 132 122-141 1090 160 148-166 0/2
2.50 20:28 22 5:51 144 140-147 841 175 172-176 2/1
2.56 20:48 20 5:24 151 148-153 815 176 176-176 0/2
2.63 21:08 20 5:19 155 154-156 823 177 176-178 2/3
2.69 21:31 23 6:07 157 156-158 959 173 156-176 2/1
2.75 22:03 32 8:30 148 142-154 1257 154 144-160 4/0
2.81 22:32 29 7:47 135 132-139 1050 159 148-178 2/1
2.88 22:52 20 5:27 146 140-152 795 176 170-178 2/2
2.94 23:12 20 5:14 155 153-157 811 178 176-180 0/1
3.00 23:31 19 5:10 160 158-162 827 176 170-178 3/1
3.06 23:56 25 6:41 162 159-163 1083 169 158-178 5/1
3.13 24:27 31 8:10 150 144-156 1226 158 150-160 0/4
3.19 24:54 27 7:14 140 137-144 1014 164 160-176 3/0
3.25 25:15 21 5:31 151 147-154 833 177 174-178 1/2
3.31 25:35 20 5:22 157 155-159 843 178 176-178 0/4
3.38 25:56 21 5:30 161 159-162 886 176 174-178 5/1
3.44 26:23 27 7:17 162 158-163 1179 159 142-176 0/5
3.50 26:58 35 9:17 147 139-155 1365 156 152-160 2/3
3.56 27:20 23 6:00 142 138-148 853 172 160-176 0/1
3.63 27:40 19 5:07 154 151-157 788 179 178-180 3/1
3.69 27:59 20 5:14 160 158-162 838 177 176-178 6/0
3.75 28:19 20 5:22 164 163-165 879 177 176-178 0/5
3.81 28:52 32 8:40 159 152-165 1377 153 140-176 2/2
3.88 29:24 33 8:41 137 127-149 1189 154 148-176 2/2
3.94 29:45 20 5:26 147 141-153 798 173 162-178 2/0
4.00 30:04 19 5:11 159 155-162 825 179 178-180 4/0
4.06 30:24 20 5:18 164 162-167 869 180 178-180 0/1
4.13 30:45 21 5:29 165 165-166 905 173 162-180 0/2
4.19 31:22 38 10:07 154 146-162 1559 153 144-158 1/2
4.25 31:49 27 7:07 141 138-145 1003 166 150-180 5/0
4.31 32:09 20 5:18 154 148-158 817 178 174-180 3/1
4.38 32:29 20 5:21 162 160-165 866 178 174-180 0/2
4.44 32:50 21 5:29 166 166-167 911 178 174-180 0/6
4.50 33:17 28 7:22 165 161-167 1216 166 152-176 1/5
4.56 33:51 34 9:06 151 144-158 1375 159 156-160 4/0
4.62 34:14 23 6:02 144 141-151 868 168 150-180 1/3
4.69 34:34 20 5:20 158 154-160 844 178 176-180 2/1
4.75 34:54 20 5:15 163 162-164 855 180 178-180 3/0
4.81 35:14 20 5:22 166 164-167 890 180 178-180 3/2
4.87 35:46 32 8:33 163 156-167 1394 156 140-176 2/1
4.94 36:19 33 8:52 143 138-153 1267 156 144-170 0/2
5.00 36:40 20 5:26 148 142-154 804 174 166-176 1/2
5.06 36:59 20 5:14 159 156-162 831 178 176-180 1/1
5.12 37:19 19 5:11 164 162-165 851 178 178-178 0/2
5.19 37:41 23 6:03 166 165-166 1004 172 162-176 4/0
5.25 38:13 32 8:32 158 152-162 1349 158 152-162 1/1
5.31 38:42 29 7:38 149 147-151 1137 157 142-166 0/2
5.38 39:06 25 6:33 140 133-148 918 160 148-166 0/3
5.44 39:31 24 6:29 150 146-151 972 167 166-170 8/1
5.50 39:56 25 6:46 151 151-152 1021 160 154-168 5/0
5.56 40:21 25 6:40 152 151-152 1013 160 156-164 2/2
5.63 40:46 25 6:40 149 148-150 994 162 154-166 6/0
5.69 41:13 27 7:08 148 147-149 1056 162 160-168 0/11
5.75 41:41 28 7:24 145 144-146 1074 158 152-162 0/3
5.81 42:08 27 7:09 145 145-146 1038 156 154-160 3/1
5.88 42:34 27 7:07 146 145-147 1039 160 154-166 0/7
5.94 43:02 28 7:29 146 146-147 1093 154 150-160 4/3
6.00 43:29 27 7:11 146 146-146 1049 158 150-162 5/4
6.06 43:57 28 7:32 146 145-147 1100 159 156-162 1/4
6.13 44:23 26 6:56 145 144-145 1005 160 152-162 7/0
6.19 44:49 26 6:49 145 144-145 988 160 156-164 11/1
6.22 45:03 14 7:06 145 145-145 1030 159 156-162 1/0

Heart

144/167max
  • Show Beats/Mile

Elevation

Asc 165m, Range 44m, Flat prediction 41:45
Elevation Graph
Biggest Climbs (m) Min/mi
19 7.1% 6:45
16 6.4% 7:16
16 7.6% 7:04
12 4.3% 6:30
10 3.7% 7:16
See your biggest climbs

Cadence

163 (180 max) Stride Length: 146cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 59.4 169 4.3 26:45 6:14
Walk 40.6 151 1.9 18:18 9:30

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:17 5:10 60.85% More
800m 3:00 6:02 60.12% More
1km 3:42 5:57 63.81% More
Mile 6:09 6:09 65.61% More
5k 19:47 6:22 69.40% More
5 miles 36:14 7:15 61.56% More
10k 44:59 7:14 61.87% More

Predictions

Dist Time Per Mile WAVA
1M 6:03 6:03 66.77
5km 20:06 6:28 68.33
5M 33:17 6:39 67.03
10km 41:54 6:45 66.42
10M 1:09:24 6:56 66.20
Half 1:32:23 7:03 65.24
20M 2:24:41 7:14 66.01
Mara 3:12:38 7:21 66.11
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