Tue 9th Aug 2022 at 7:53am by RobThePlodder

Run > Intervals
  • Time
    46:55
  • Miles
    5.00
  • Min/mi
    9:23
  • Pacing
    71%
  • WAVA
    53.79
  • Stride(cm)
    112
  • Cals
    518
  • Cadence
    153
  • BPM
    145
  • %MHR
    85
  • B/mi
    1365
  • Asc(m)
    72
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 5:58(5:58/km) 132/144bpm [788b/km] 63cal 10.05/11.39kmph
2) 1km - 5:44(5:44/km) 148/154bpm [849b/km] 71cal 10.45/12.12kmph
3) 0.54km - 3:17(6:09/km) 155/162bpm [952b/km] 42cal 9.77/10.68kmph
4) 1km - 4:53(4:53/km) 154/164bpm [753b/km] 62cal 12.28/12.97kmph
5) 0.14km - 1:30(10:37/km) 140/153bpm [1486b/km] 13cal 5.65/12.87kmph
6) 1km - 4:46(4:46/km) 154/162bpm [735b/km] 60cal 12.57/14.91kmph
7) 0.12km - 1:30(12:12/km) 145/159bpm [1770b/km] 14cal 4.92/13.5kmph
8) 1km - 4:49(4:49/km) 150/159bpm [723b/km] 54cal 12.46/13.98kmph
9) 0.14km - 1:30(10:53/km) 138/152bpm [1503b/km] 10cal 5.51/11.25kmph
10) 1km - 4:49(4:49/km) 153/159bpm [738b/km] 56cal 12.44/15.02kmph
11) 0.14km - 1:25(9:56/km) 135/150bpm [1340b/km] 8cal 6.04/11.92kmph
12) 0km - 2(20:02/km) 124/124bpm [2485b/km] 3/5.04kmph
13) 0.12km - 1:19(11:17/km) 122/126bpm [1377b/km] 7cal 5.31/5.27kmph
14) 0km - 1(7:44/km) 122/122bpm [943b/km] 7.77/4.9kmph
15) 0.03km - 20(12:27/km) 122/124bpm [1520b/km] 2cal 4.82/4.97kmph
16) 0km - 1(7:40/km) 122/122bpm [936b/km] 7.82/4.94kmph
17) 0.01km - 8(9:55/km) 127/133bpm [1260b/km] 1cal 6.05/5kmph
18) 0km - 1(8:07/km) 132/132bpm [1072b/km] 7.39/5.04kmph
19) 0.08km - 1:04(13:03/km) 128/133bpm [1670b/km] 8cal 4.6/5.21kmph
20) 0.71km - 3:47(5:18/km) 157/169bpm [832b/km] 47cal 11.33/12.46kmph
5:58 5:44 3:17 4:53 1:30 4:46 1:30 4:49 1:30 4:49 1:25 2 1:19 1 20 1 8 1 1:04 3:47

Pace

12% 5% 16% 22% 35% 9%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 39 39 10:18 112 85-129 1154 160 156-164 0/1
0.13 1:17 38 10:13 131 127-133 1339 161 160-164 1/1
0.19 1:53 36 9:29 128 124-131 1214 159 156-160 4/0
0.25 2:29 36 9:42 129 125-131 1251 159 158-160 2/1
0.31 3:05 36 9:44 132 128-134 1284 159 158-160 2/0
0.38 3:45 40 10:42 134 132-137 1434 159 158-162 1/1
0.44 4:21 36 9:30 138 134-139 1311 160 158-162 0/4
0.50 4:56 35 9:15 140 138-142 1296 160 160-162 2/1
0.56 5:28 32 8:35 141 140-142 1211 161 160-162 1/3
0.63 5:59 31 8:22 142 141-144 1188 162 160-164 0/3
0.69 6:33 33 8:55 144 142-146 1284 162 160-164 1/1
0.75 7:06 33 8:53 142 140-143 1261 160 158-162 1/1
0.81 7:42 36 9:37 147 141-151 1414 163 162-164 1/0
0.88 8:13 31 8:13 150 147-153 1233 163 162-164 2/0
0.94 8:47 34 9:04 148 146-150 1342 162 162-164 2/0
1.00 9:23 36 9:30 150 147-152 1425 163 162-164 2/0
1.06 9:59 37 9:45 151 147-152 1472 162 160-164 2/0
1.13 10:35 36 9:32 152 151-153 1448 162 162-164 4/0
1.19 11:10 35 9:26 151 150-153 1424 163 162-164 1/0
1.25 11:46 36 9:38 152 151-154 1465 162 160-162 4/0
1.31 12:27 41 10:50 152 150-153 1646 160 158-162 4/0
1.38 13:10 43 11:27 151 148-152 1729 159 156-160 2/3
1.44 13:46 36 9:37 157 154-159 1509 161 158-162 2/1
1.50 14:19 33 8:44 157 157-158 1371 161 160-162 2/1
1.56 14:52 34 8:57 159 158-160 1422 160 158-160 2/0
1.63 15:24 32 8:27 161 157-164 1360 165 160-170 1/1
1.69 15:52 28 7:30 163 162-164 1221 169 166-170 1/1
1.75 16:22 30 8:00 162 161-163 1295 168 166-168 0/2
1.81 16:52 29 7:52 160 155-161 1258 169 168-170 0/6
1.88 17:23 31 8:22 148 145-155 1237 167 166-168 0/4
1.94 17:52 29 7:40 148 146-149 1134 167 164-168 1/2
2.00 18:19 27 7:16 147 146-148 1069 166 164-168 0/1
2.06 18:51 32 8:25 151 147-154 1271 169 166-170 0/1
2.13 19:23 33 8:42 151 149-152 1313 166 164-168 0/1
2.19 19:48 25 6:40 153 152-154 1019 165 164-166 1/0
2.25 20:48 1:00 15:56 144 136-153 2294 111 100-164 2/0
2.31 21:36 48 12:46 130 124-138 1660 122 100-166 3/0
2.38 22:08 32 8:35 149 139-157 1280 166 164-168 1/2
2.44 22:41 33 8:45 156 155-157 1365 165 164-166 1/1
2.50 23:07 26 7:00 158 155-159 1106 166 162-168 1/2
2.56 23:35 28 7:31 159 157-161 1196 169 168-170 3/1
2.63 24:04 29 7:44 159 158-161 1229 169 168-170 0/4
2.69 24:33 28 7:33 156 153-159 1178 170 168-172 0/2
2.75 24:59 26 7:03 155 153-156 1094 171 170-172 0/2
2.81 25:29 30 7:59 154 152-155 1230 170 166-170 0/0
2.88 25:55 26 6:55 156 154-156 1079 169 166-172 0/2
2.94 26:49 54 14:19 153 144-158 2190 128 90-172 1/2
3.00 27:44 56 14:54 138 134-144 2056 110 98-170 1/1
3.06 28:14 30 8:01 133 125-142 1065 174 170-176 2/0
3.13 28:45 31 8:11 146 141-152 1195 171 166-174 3/2
3.19 29:18 33 8:42 150 148-151 1304 171 170-172 0/4
3.25 29:48 30 8:02 152 150-154 1222 170 166-172 0/5
3.31 30:18 30 8:05 151 150-152 1220 169 166-170 3/1
3.38 30:46 28 7:20 152 150-155 1115 171 168-172 0/2
3.44 31:14 29 7:40 152 151-154 1164 171 170-174 1/0
3.50 31:40 26 6:49 155 154-157 1056 174 172-176 1/1
3.56 32:08 28 7:28 156 154-159 1166 176 172-178 0/1
3.63 32:39 31 8:23 152 150-155 1275 157 100-176 1/1
3.69 33:56 1:16 20:19 138 127-151 2804 97 94-100 1/2
3.75 34:31 35 9:21 143 127-157 1338 165 100-174 3/0
3.81 34:51 20 5:19 151 147-157 803 175 174-176 2/0
3.88 35:18 27 7:16 156 154-158 1133 175 174-176 2/0
3.94 35:48 30 7:57 155 154-156 1232 173 170-176 2/1
4.00 36:20 32 8:39 153 152-154 1323 171 170-172 0/2
4.06 36:50 30 8:00 153 151-154 1223 174 172-174 0/2
4.13 37:19 28 7:35 154 154-155 1169 173 172-174 0/2
4.19 37:49 30 8:03 153 150-156 1231 173 172-174 0/1
4.25 38:19 30 8:06 152 150-154 1231 175 172-176 2/0
4.31 38:48 29 7:39 148 146-150 1131 177 176-178 1/0
4.38 39:44 57 15:05 138 128-148 2080 109 92-178 2/0
4.44 40:52 1:08 18:00 123 118-128 2214 98 96-100 2/0
4.50 42:02 1:10 18:42 123 118-133 2300 98 96-102 3/0
4.56 43:12 1:10 18:42 128 123-132 2394 97 92-162 2/0
4.62 43:50 38 10:13 142 120-161 1452 159 156-160 1/0
4.69 44:19 29 7:45 162 161-163 1254 162 160-164 0/1
4.75 44:50 31 8:14 162 159-164 1334 163 162-164 0/3
4.81 45:23 33 8:41 160 158-162 1388 161 160-164 0/5
4.87 45:52 29 7:48 160 157-164 1249 164 162-164 0/1
4.94 46:23 31 8:10 157 155-160 1281 163 162-164 0/3
5.00 46:55 32 9:11 162 158-169 1486 162 160-164 2/1

Heart

145/169max
  • Show Beats/Mile

Elevation

Asc 72m, Range 33m, Flat prediction 44:38
Elevation Graph
Biggest Climbs (m) Min/mi
27 2.3% 9:37
13 3.6% 16:39
See your biggest climbs

Cadence

153 (178 max) Stride Length: 112cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 81.5 165 4.5 38:15 8:26
Walk 18.5 98 0.5 8:40 18:39

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:47 7:09 48.64% More
800m 3:44 7:31 54.96% More
1km 4:44 7:38 56.44% More
Mile 8:26 8:26 53.82% More
5k 27:22 8:49 56.53% More

Predictions

Dist Time Per Mile WAVA
1M 8:31 8:31 53.33
5km 28:20 9:07 54.60
5M 46:55 9:23 53.83
10km 59:04 9:30 53.46
10M 1:37:49 9:47 53.43
Half 2:10:14 9:56 52.73
20M 3:23:57 10:12 53.35
Mara 4:31:32 10:22 53.43
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