Thu 4th Aug 2022 at 6:43am by njosmith
Run > Intervals
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Time
1:12:27
-
Miles 8.74
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Min/mi 8:17
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Pacing
78%
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WAVA
55.97
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Stride(cm)
105
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Cals
788
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Cadence
185
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BPM
143
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%MHR
82.1
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B/mi 1184
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Asc(m)
420
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Hillscore
16
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Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:10(6:10/km) 135/158bpm [832b/km] 73cal 9.74/12.6kmph
2) 1km - 5:33(5:33/km) 150/160bpm [833b/km] 82cal 10.8/11.99kmph
3) 1km - 4:58(4:58/km) 152/159bpm [756b/km] 73cal 12.06/14.04kmph
4) 0.41km - 2:29(6:05/km) 146/161bpm [889b/km] 31cal 9.86/12.02kmph
5) 1km - 4:19(4:19/km) 148/163bpm [638b/km] 58cal 13.92/14.75kmph
6) 0.61km - 2:35(4:14/km) 152/156bpm [643b/km] 36cal 14.19/14.58kmph
7) 0.67km - 3:46(5:36/km) 138/149bpm [772b/km] 36cal 10.73/13.94kmph
8) 1km - 4:14(4:14/km) 143/157bpm [604b/km] 46cal 14.19/15.05kmph
9) 0.61km - 2:40(4:23/km) 150/154bpm [657b/km] 35cal 13.69/14.18kmph
10) 1km - 5:34(5:34/km) 139/150bpm [774b/km] 48cal 10.78/13.57kmph
11) 0.83km - 4:13(5:06/km) 139/143bpm [709b/km] 37cal 11.76/12.33kmph
12) 1km - 4:22(4:22/km) 148/163bpm [647b/km] 52cal 13.72/14.54kmph
13) 0.61km - 2:45(4:30/km) 149/152bpm [672b/km] 33cal 13.31/13.98kmph
14) 1km - 5:12(5:12/km) 144/150bpm [750b/km] 50cal 11.52/12.73kmph
15) 1km - 5:26(5:26/km) 140/146bpm [761b/km] 44cal 11.03/12.29kmph
16) 1km - 6:12(6:12/km) 131/153bpm [812b/km] 40cal 9.68/11.96kmph
17) 0.33km - 1:59(5:57/km) 136/145bpm [809b/km] 14cal 10.09/11.82kmph
===
1) 1km - 6:10(6:10/km) 135/158bpm [832b/km] 73cal 9.74/12.6kmph
2) 1km - 5:33(5:33/km) 150/160bpm [833b/km] 82cal 10.8/11.99kmph
3) 1km - 4:58(4:58/km) 152/159bpm [756b/km] 73cal 12.06/14.04kmph
4) 0.41km - 2:29(6:05/km) 146/161bpm [889b/km] 31cal 9.86/12.02kmph
5) 1km - 4:19(4:19/km) 148/163bpm [638b/km] 58cal 13.92/14.75kmph
6) 0.61km - 2:35(4:14/km) 152/156bpm [643b/km] 36cal 14.19/14.58kmph
7) 0.67km - 3:46(5:36/km) 138/149bpm [772b/km] 36cal 10.73/13.94kmph
8) 1km - 4:14(4:14/km) 143/157bpm [604b/km] 46cal 14.19/15.05kmph
9) 0.61km - 2:40(4:23/km) 150/154bpm [657b/km] 35cal 13.69/14.18kmph
10) 1km - 5:34(5:34/km) 139/150bpm [774b/km] 48cal 10.78/13.57kmph
11) 0.83km - 4:13(5:06/km) 139/143bpm [709b/km] 37cal 11.76/12.33kmph
12) 1km - 4:22(4:22/km) 148/163bpm [647b/km] 52cal 13.72/14.54kmph
13) 0.61km - 2:45(4:30/km) 149/152bpm [672b/km] 33cal 13.31/13.98kmph
14) 1km - 5:12(5:12/km) 144/150bpm [750b/km] 50cal 11.52/12.73kmph
15) 1km - 5:26(5:26/km) 140/146bpm [761b/km] 44cal 11.03/12.29kmph
16) 1km - 6:12(6:12/km) 131/153bpm [812b/km] 40cal 9.68/11.96kmph
17) 0.33km - 1:59(5:57/km) 136/145bpm [809b/km] 14cal 10.09/11.82kmph
6:10 5:33 4:58 2:29 4:19 2:35 3:46 4:14 2:40 5:34 4:13 4:22 2:45 5:12 5:26 6:12 1:59
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:03 | 1:03 | 8:21 | 127 96-157 | 1060 | 179 116-194 | 0/3 |
0.25 | 2:08 | 1:05 | 8:41 | 141 138-145 | 1224 | 183 180-188 | 2/1 |
0.38 | 3:10 | 1:03 | 8:20 | 145 138-150 | 1209 | 185 182-186 | 15/1 |
0.50 | 4:37 | 1:27 | 11:36 | 143 132-149 | 1659 | 158 122-186 | 0/10 |
0.63 | 6:11 | 1:34 | 12:31 | 127 101-153 | 1589 | 168 122-188 | 3/1 |
0.75 | 7:16 | 1:05 | 8:39 | 150 141-159 | 1297 | 184 178-190 | 24/1 |
0.88 | 8:19 | 1:03 | 8:23 | 149 147-152 | 1250 | 186 182-190 | 3/2 |
1.00 | 9:25 | 1:06 | 8:48 | 150 148-153 | 1320 | 185 180-188 | 5/1 |
1.13 | 10:29 | 1:04 | 8:34 | 153 148-158 | 1311 | 184 178-188 | 3/7 |
1.25 | 11:46 | 1:17 | 10:16 | 145 136-152 | 1487 | 167 116-188 | 7/4 |
1.38 | 12:41 | 55 | 7:16 | 152 147-158 | 1105 | 188 178-194 | 0/25 |
1.50 | 13:37 | 57 | 7:33 | 153 151-155 | 1154 | 187 184-190 | 16/10 |
1.63 | 14:41 | 1:03 | 8:27 | 153 151-155 | 1292 | 184 180-186 | 7/12 |
1.75 | 15:45 | 1:04 | 8:36 | 155 151-159 | 1332 | 184 180-188 | 1/5 |
1.88 | 16:51 | 1:06 | 8:44 | 151 146-154 | 1319 | 180 112-196 | 4/6 |
2.00 | 18:13 | 1:23 | 11:01 | 146 135-161 | 1609 | 178 122-190 | 5/13 |
2.13 | 19:12 | 59 | 7:53 | 145 143-147 | 1144 | 188 186-190 | 6/5 |
2.25 | 20:04 | 51 | 6:50 | 148 145-151 | 1011 | 194 194-196 | 5/12 |
2.38 | 20:54 | 51 | 6:45 | 147 146-149 | 992 | 195 192-198 | 3/7 |
2.50 | 21:45 | 51 | 6:50 | 148 146-149 | 1011 | 196 194-198 | 4/8 |
2.63 | 22:40 | 55 | 7:21 | 150 144-163 | 1102 | 193 188-198 | 6/3 |
2.75 | 23:34 | 53 | 7:05 | 152 145-156 | 1075 | 194 192-196 | 7/6 |
2.88 | 24:22 | 48 | 6:27 | 153 151-156 | 987 | 196 194-198 | 5/10 |
3.00 | 25:12 | 50 | 6:43 | 153 152-154 | 1028 | 194 194-196 | 3/6 |
3.13 | 26:06 | 54 | 7:13 | 150 145-154 | 1081 | 193 190-194 | 6/6 |
3.25 | 27:05 | 59 | 7:50 | 144 139-148 | 1129 | 189 186-190 | 11/15 |
3.38 | 28:05 | 1:00 | 7:57 | 140 138-143 | 1114 | 188 184-190 | 15/14 |
3.50 | 29:30 | 1:26 | 11:25 | 129 122-138 | 1472 | 182 116-190 | 11/7 |
3.63 | 30:23 | 53 | 7:02 | 134 131-137 | 943 | 194 186-200 | 11/8 |
3.75 | 31:13 | 50 | 6:36 | 137 136-140 | 905 | 196 194-200 | 13/17 |
3.88 | 32:07 | 54 | 7:10 | 142 140-145 | 1018 | 194 192-196 | 4/5 |
4.00 | 32:58 | 51 | 6:51 | 150 144-157 | 1028 | 193 192-196 | 9/4 |
4.13 | 33:49 | 51 | 6:51 | 150 149-151 | 1028 | 195 192-198 | 9/4 |
4.25 | 34:44 | 55 | 7:19 | 152 150-156 | 1112 | 194 192-198 | 16/15 |
4.38 | 35:37 | 52 | 6:59 | 151 149-153 | 1055 | 193 190-196 | 11/13 |
4.50 | 36:28 | 51 | 6:52 | 150 145-152 | 1030 | 192 192-194 | 11/14 |
4.63 | 38:03 | 1:35 | 12:37 | 136 118-150 | 1715 | 154 116-192 | 7/8 |
4.75 | 39:01 | 59 | 7:50 | 134 117-143 | 1050 | 188 184-192 | 12/2 |
4.88 | 39:59 | 58 | 7:44 | 141 138-144 | 1090 | 189 188-190 | 6/6 |
5.00 | 41:00 | 1:00 | 8:02 | 141 139-144 | 1132 | 189 186-190 | 7/8 |
5.13 | 42:02 | 1:03 | 8:21 | 140 139-141 | 1169 | 188 184-190 | 9/5 |
5.25 | 42:59 | 56 | 7:30 | 141 139-143 | 1058 | 187 180-190 | 1/15 |
5.38 | 44:01 | 1:02 | 8:20 | 139 134-142 | 1157 | 184 178-190 | 14/2 |
5.50 | 45:03 | 1:02 | 8:18 | 139 137-142 | 1153 | 187 180-190 | 8/7 |
5.63 | 46:05 | 1:02 | 8:15 | 139 136-140 | 1147 | 187 184-190 | 2/9 |
5.75 | 47:00 | 55 | 7:18 | 141 137-147 | 1029 | 191 184-196 | 6/4 |
5.88 | 47:55 | 55 | 7:24 | 151 144-161 | 1117 | 190 184-194 | 6/12 |
6.00 | 48:48 | 53 | 7:03 | 151 145-157 | 1065 | 191 186-196 | 6/8 |
6.13 | 49:41 | 53 | 7:05 | 151 149-154 | 1070 | 192 188-196 | 7/4 |
6.25 | 50:35 | 53 | 7:06 | 150 147-155 | 1065 | 194 192-196 | 7/3 |
6.38 | 51:30 | 55 | 7:20 | 149 148-150 | 1093 | 189 184-194 | 15/9 |
6.50 | 52:23 | 54 | 7:10 | 149 147-151 | 1069 | 192 188-194 | 6/6 |
6.63 | 53:15 | 52 | 6:57 | 150 148-152 | 1041 | 193 190-198 | 10/15 |
6.75 | 54:16 | 1:01 | 8:06 | 145 142-151 | 1175 | 188 184-192 | 13/10 |
6.87 | 55:14 | 58 | 7:45 | 144 143-145 | 1115 | 189 186-192 | 11/7 |
7.00 | 56:16 | 1:01 | 8:10 | 145 143-146 | 1184 | 185 180-188 | 9/0 |
7.12 | 57:24 | 1:09 | 9:09 | 146 143-149 | 1336 | 182 178-184 | 6/2 |
7.25 | 58:30 | 1:06 | 8:48 | 143 141-145 | 1258 | 184 182-190 | 7/8 |
7.37 | 59:29 | 59 | 7:53 | 138 133-143 | 1087 | 188 184-196 | 16/8 |
7.50 | 1:00:42 | 1:13 | 9:42 | 140 133-144 | 1359 | 181 170-186 | 4/7 |
7.62 | 1:01:47 | 1:05 | 8:42 | 142 139-146 | 1235 | 184 178-190 | 11/4 |
7.75 | 1:02:51 | 1:04 | 8:33 | 141 136-145 | 1206 | 183 180-188 | 7/3 |
7.87 | 1:03:57 | 1:05 | 8:44 | 141 138-143 | 1231 | 183 178-188 | 8/1 |
8.00 | 1:05:06 | 1:09 | 9:12 | 141 139-145 | 1297 | 183 178-186 | 4/6 |
8.12 | 1:06:10 | 1:04 | 8:31 | 143 133-153 | 1218 | 184 178-186 | 16/15 |
8.25 | 1:08:01 | 1:51 | 14:51 | 124 112-134 | 1841 | 137 118-184 | 7/1 |
8.37 | 1:09:08 | 1:07 | 8:58 | 121 102-132 | 1086 | 184 176-190 | 3/8 |
8.50 | 1:10:09 | 1:01 | 8:05 | 133 128-137 | 1075 | 185 182-188 | 10/6 |
8.62 | 1:11:27 | 1:18 | 10:28 | 136 131-145 | 1422 | 181 178-186 | 6/6 |
8.74 | 1:12:27 | 1:00 | 8:37 | 136 135-139 | 1171 | 184 182-186 | 10/4 |
Heart
143/163max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 420m,
Range 84m, Flat prediction 1:11:43
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
28 20.1% | 13:05 |
17 7.6% | 8:58 |
16 11.2% | 9:22 |
15 6.3% | 9:13 |
15 9.0% | 7:09 |
14 5.5% | 9:33 |
See your biggest climbs |
Cadence
185 (200 max)
Stride Length: 105cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 92.3 | 187 | 8.4 | 1:06:52 | 7:56 |
Walk | 7.6 | 123 | 0.3 | 5:29 | 17:50 |
Still | 0.1 | - | - | 6 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:18 | 7:18 | 56.17 |
5km | 24:15 | 7:48 | 57.50 |
5M | 40:07 | 8:01 | 56.49 |
10km | 50:30 | 8:08 | 56.00 |
10M | 1:23:33 | 8:21 | 55.89 |
Half | 1:51:11 | 8:29 | 55.11 |
20M | 2:53:58 | 8:42 | 55.81 |
Mara | 3:51:29 | 8:50 | 55.93 |
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