Wed 3rd Aug 2022 at 6:21am by pjlovr25

Run > Intervals
  • Time
    32:00
  • Miles
    3.49
  • Min/mi
    9:10
  • Pacing
    70%
  • WAVA
    53.62
  • Stride(cm)
    99
  • Cals
    374
  • Cadence
    178
  • BPM
    162
  • %MHR
    86.5
  • B/mi
    1483
  • Asc(m)
    22
  • Surface
    Road

Notes & Comments

6x 3mins alternate 10k & HM pace, 1:30 recover, 5min cool down
===
1) 0.38m - 3:00(7:57/m) 163/177bpm [1295b/mi] 37cal
2) 0.13m - 1:30(11:32/m) 160/177bpm [1844b/mi] 17cal
3) 0.36m - 3:00(8:24/m) 167/171bpm [1402b/mi] 37cal
4) 0.13m - 1:30(11:43/m) 155/171bpm [1817b/mi] 16cal
5) 0.38m - 3:00(7:53/m) 174/180bpm [1372b/mi] 39cal
6) 0.13m - 1:30(11:13/m) 159/176bpm [1784b/mi] 16cal
7) 0.35m - 3:00(8:31/m) 163/166bpm [1388b/mi] 36cal
8) 0.14m - 1:30(11:04/m) 152/162bpm [1681b/mi] 15cal
9) 0.38m - 3:00(7:48/m) 168/173bpm [1310b/mi] 38cal
10) 0.13m - 1:30(11:45/m) 157/172bpm [1844b/mi] 16cal
11) 0.36m - 3:00(8:20/m) 169/172bpm [1409b/mi] 38cal
12) 0.13m - 1:30(11:35/m) 155/169bpm [1795b/mi] 16cal
13) 0.49m - 5:00(10:07/m) 151/156bpm [1529b/mi] 53cal
14) 0m - 0(1:50/m) 152/152bpm [279b/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

25% 16% 23% 20% 11% 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 1:42 1:42 +1:12 27:18 134 116-147 3658 182 130-192 2/0
0.13 2:12 30 7:52 158 147-166 1244 192 186-220 1/1
0.19 2:41 29 7:51 167 165-169 1310 188 184-192 3/1
0.25 3:11 30 8:00 171 168-173 1369 189 184-198 2/1
0.31 3:41 30 7:59 174 172-175 1389 188 186-190 2/1
0.38 4:10 28 7:35 176 175-177 1335 189 186-190 2/1
0.44 4:58 48 12:54 166 156-177 2141 154 130-186 4/3
0.50 5:36 38 10:06 154 152-157 1554 173 170-178 1/1
0.56 6:07 31 8:15 158 152-163 1304 183 170-190 1/1
0.63 6:39 32 8:32 166 164-168 1417 186 182-188 1/0
0.69 7:11 32 8:28 167 166-169 1414 185 184-186 3/2
0.75 7:43 32 8:31 169 168-170 1441 182 180-184 1/1
0.81 8:14 31 8:17 170 169-171 1410 185 182-188 3/2
0.88 8:48 34 9:02 170 168-171 1535 181 162-186 1/2
0.94 9:36 48 12:50 157 150-170 2015 153 132-178 2/2
1.00 10:14 39 10:21 150 149-154 1551 176 172-192 4/3
1.06 10:44 29 7:45 165 155-171 1279 189 186-194 3/0
1.13 11:15 31 8:17 173 170-175 1434 188 184-194 3/1
1.19 11:43 28 7:33 178 175-179 1344 188 184-192 3/0
1.25 12:12 29 7:50 179 178-180 1403 191 188-192 1/0
1.31 12:43 31 8:11 178 176-179 1455 189 186-192 1/1
1.38 13:12 29 7:38 177 176-178 1352 188 186-190 1/1
1.44 13:59 47 12:34 164 156-175 2062 152 132-188 3/5
1.50 14:36 37 9:51 154 152-156 1518 177 170-178 0/2
1.56 15:09 34 8:59 156 150-162 1402 184 170-196 1/1
1.63 15:41 31 8:18 164 162-166 1361 186 180-188 2/3
1.69 16:14 33 8:48 164 164-166 1443 182 180-184 1/2
1.75 16:45 32 8:28 164 163-165 1387 184 182-186 1/4
1.81 17:16 31 8:11 163 162-165 1334 184 178-190 1/3
1.88 17:52 36 9:36 162 160-164 1556 175 116-186 1/2
1.94 18:37 45 12:05 152 146-162 1837 156 134-182 2/3
2.00 19:14 36 9:43 149 148-151 1447 180 176-184 3/3
2.06 19:42 28 7:34 159 151-164 1203 191 178-194 0/3
2.13 20:09 27 7:10 166 164-169 1189 190 186-194 2/1
2.19 20:37 28 7:35 171 169-173 1296 188 184-192 1/1
2.25 21:07 30 8:00 172 171-173 1375 189 184-194 1/2
2.31 21:39 32 8:30 171 170-172 1452 187 184-190 1/2
2.38 22:09 30 7:56 171 170-172 1357 186 184-188 2/2
2.44 22:55 46 12:15 163 153-172 1996 152 130-188 2/1
2.50 23:36 41 10:59 153 151-154 1681 172 156-182 2/2
2.56 24:08 32 8:30 159 153-165 1352 183 172-188 2/1
2.63 24:38 30 7:58 169 165-171 1348 186 182-196 1/1
2.69 25:09 31 8:18 171 169-172 1419 186 184-188 2/2
2.75 25:42 33 8:41 171 170-172 1485 188 182-192 1/1
2.81 26:13 31 8:24 170 169-171 1428 185 182-190 2/2
2.88 26:46 33 8:42 170 168-171 1478 184 180-186 1/1
2.94 27:35 49 13:11 158 151-168 2082 152 112-182 2/2
3.00 28:13 38 10:07 150 149-152 1517 176 172-178 1/2
3.06 28:50 37 9:54 148 147-150 1466 176 174-176 1/1
3.13 29:26 36 9:37 149 147-151 1434 176 174-182 1/1
3.19 30:03 37 9:54 151 150-153 1496 176 172-180 0/0
3.25 30:43 39 10:28 153 151-153 1601 171 170-174 1/0
3.31 31:24 41 11:02 153 151-154 1689 173 170-176 1/2
3.38 32:00 36 9:43 153 150-156 1486 176 170-182 1/2
3.44 32:38 38 10:09 152 151-153 1542 172 168-174 1/0
3.49 33:13 35 10:19 152 150-153 1567 172 170-176 0/1

Heart

162/180max
  • Show Beats/Mile

Elevation

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

Cadence

178 (220 max) Stride Length: 99cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 87.9 182 3.3 29:11 8:47
Walk 12.1 133 0.2 4:01 23:20
Still 0.1 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:53 7:34 47.05% More
800m 4:06 8:15 47.78% More
1km 5:21 8:36 47.78% More
Mile 8:53 8:53 49.07% More
5k 28:01 9:01 54.32% More

Predictions

Dist Time Per Mile WAVA
1M 7:40 7:40 56.83
5km 28:01 9:01 54.34
5M 48:16 9:39 51.44
10km 1:01:52 9:57 50.23
10M 1:46:34 10:39 47.91
Half 2:25:06 11:05 45.89
20M 3:55:19 11:46 44.39
Mara 5:20:23 12:14 43.10
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