Thu 8th Sep 2022 at 6:51pm by Sprout
Run > Intervals
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Time
39:16
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Miles 4.23
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Min/mi 9:17
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Pacing
42%
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WAVA
51.11
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Stride(cm)
97
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Cals
542
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Cadence
178
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BPM
136
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%MHR
74.8
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B/mi 1264
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Asc(m)
108
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Hillscore
4
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Surface
Road
Notes & Comments
Split Summary
===
1) 1.25m - 9:15(7:23/m) 138/151bpm [1020b/mi] 140cal 8.12/9.02mph
2) 0.06m - 2:50(50:32/m) 108/150bpm [5458b/mi] 22cal 1.19/7.95mph
3) 0.16m - 1:01(6:18/m) 124/147bpm [782b/mi] 10cal 9.51/10.46mph
4) 0.05m - 1:04(21:42/m) 133/141bpm [2886b/mi] 15cal 2.76/9.81mph
5) 0.17m - 1:01(6:05/m) 128/145bpm [779b/mi] 12cal 9.86/10.21mph
6) 0.03m - 1:00(32:28/m) 132/139bpm [4286b/mi] 14cal 1.85/9.75mph
7) 0.17m - 1:01(6:02/m) 130/145bpm [784b/mi] 12cal 9.95/10.29mph
8) 0.02m - 1:01(41:15/m) 138/144bpm [5692b/mi] 15cal 1.45/10.21mph
9) 0.17m - 1:01(6:01/m) 128/144bpm [770b/mi] 12cal 9.98/10.21mph
10) 0.02m - 1:02(42:37/m) 134/146bpm [5711b/mi] 14cal 1.41/9.81mph
11) 0.17m - 1:01(5:57/m) 126/139bpm [749b/mi] 11cal 10.09/11.31mph
12) 0.03m - 1:02(39:07/m) 135/142bpm [5282b/mi] 15cal 1.53/10.1mph
13) 0.17m - 1:01(5:57/m) 135/157bpm [803b/mi] 13cal 10.09/10.87mph
14) 0.03m - 1:03(33:31/m) 143/158bpm [4793b/mi] 16cal 1.79/10.12mph
15) 0.18m - 1:02(5:44/m) 133/146bpm [763b/mi] 13cal 10.46/10.9mph
16) 0.02m - 1:02(1:04:15/m) 140/155bpm [8994b/mi] 15cal 0.93/10.4mph
17) 0.17m - 1:00(5:59/m) 135/150bpm [808b/mi] 13cal 10.02/10.94mph
18) 0.09m - 2:09(23:16/m) 129/150bpm [3000b/mi] 26cal 2.58/10.21mph
19) 1.23m - 8:59(7:17/m) 148/156bpm [1078b/mi] 142cal 8.23/9.41mph
20) 0.04m - 41(15:32/m) 156/161bpm [2423b/mi] 12cal 3.86/8.62mph
===
1) 1.25m - 9:15(7:23/m) 138/151bpm [1020b/mi] 140cal 8.12/9.02mph
2) 0.06m - 2:50(50:32/m) 108/150bpm [5458b/mi] 22cal 1.19/7.95mph
3) 0.16m - 1:01(6:18/m) 124/147bpm [782b/mi] 10cal 9.51/10.46mph
4) 0.05m - 1:04(21:42/m) 133/141bpm [2886b/mi] 15cal 2.76/9.81mph
5) 0.17m - 1:01(6:05/m) 128/145bpm [779b/mi] 12cal 9.86/10.21mph
6) 0.03m - 1:00(32:28/m) 132/139bpm [4286b/mi] 14cal 1.85/9.75mph
7) 0.17m - 1:01(6:02/m) 130/145bpm [784b/mi] 12cal 9.95/10.29mph
8) 0.02m - 1:01(41:15/m) 138/144bpm [5692b/mi] 15cal 1.45/10.21mph
9) 0.17m - 1:01(6:01/m) 128/144bpm [770b/mi] 12cal 9.98/10.21mph
10) 0.02m - 1:02(42:37/m) 134/146bpm [5711b/mi] 14cal 1.41/9.81mph
11) 0.17m - 1:01(5:57/m) 126/139bpm [749b/mi] 11cal 10.09/11.31mph
12) 0.03m - 1:02(39:07/m) 135/142bpm [5282b/mi] 15cal 1.53/10.1mph
13) 0.17m - 1:01(5:57/m) 135/157bpm [803b/mi] 13cal 10.09/10.87mph
14) 0.03m - 1:03(33:31/m) 143/158bpm [4793b/mi] 16cal 1.79/10.12mph
15) 0.18m - 1:02(5:44/m) 133/146bpm [763b/mi] 13cal 10.46/10.9mph
16) 0.02m - 1:02(1:04:15/m) 140/155bpm [8994b/mi] 15cal 0.93/10.4mph
17) 0.17m - 1:00(5:59/m) 135/150bpm [808b/mi] 13cal 10.02/10.94mph
18) 0.09m - 2:09(23:16/m) 129/150bpm [3000b/mi] 26cal 2.58/10.21mph
19) 1.23m - 8:59(7:17/m) 148/156bpm [1078b/mi] 142cal 8.23/9.41mph
20) 0.04m - 41(15:32/m) 156/161bpm [2423b/mi] 12cal 3.86/8.62mph
9:15 2:50 1:01 1:04 1:01 1:00 1:01 1:01 1:01 1:02 1:01 1:02 1:01 1:03 1:02 1:02 1:00 2:09 8:59 41
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 25 | 25 | 6:44 | 128 127-130 | 863 | 186 180-188 | 2/1 |
0.13 | 53 | 27 | 7:16 | 130 126-132 | 945 | 182 180-184 | 7/4 |
0.19 | 1:19 | 27 | 7:09 | 131 131-131 | 937 | 180 178-182 | 2/2 |
0.25 | 1:47 | 27 | 7:20 | 131 129-133 | 960 | 179 178-180 | 0/10 |
0.31 | 2:14 | 27 | 7:14 | 130 129-131 | 941 | 180 178-182 | 4/2 |
0.38 | 2:43 | 29 | 7:38 | 131 130-132 | 1000 | 177 176-178 | 4/2 |
0.44 | 3:11 | 29 | 7:36 | 130 130-131 | 988 | 178 176-180 | 4/2 |
0.50 | 3:40 | 29 | 7:41 | 130 130-130 | 999 | 178 176-180 | 7/0 |
0.56 | 4:08 | 28 | 7:29 | 130 130-131 | 973 | 178 178-180 | 4/1 |
0.63 | 4:35 | 27 | 7:17 | 139 131-143 | 1013 | 180 176-182 | 1/8 |
0.69 | 5:02 | 27 | 7:10 | 138 136-140 | 990 | 179 176-180 | 4/6 |
0.75 | 5:29 | 27 | 7:14 | 141 136-144 | 1019 | 179 178-180 | 3/3 |
0.81 | 5:58 | 28 | 7:32 | 143 142-145 | 1076 | 178 176-180 | 0/3 |
0.88 | 6:25 | 27 | 7:13 | 145 144-146 | 1047 | 177 174-180 | 1/2 |
0.94 | 6:53 | 28 | 7:27 | 146 145-148 | 1087 | 178 176-180 | 5/3 |
1.00 | 7:19 | 27 | 7:10 | 147 144-150 | 1055 | 177 176-178 | 1/1 |
1.06 | 7:47 | 27 | 7:18 | 146 145-147 | 1066 | 176 174-178 | 4/0 |
1.13 | 8:16 | 29 | 7:41 | 145 143-148 | 1113 | 177 176-178 | 1/1 |
1.19 | 8:44 | 29 | 7:40 | 146 145-147 | 1119 | 176 176-178 | 0/2 |
1.25 | 9:13 | 29 | 7:38 | 148 146-151 | 1129 | 177 176-178 | 0/5 |
1.31 | 11:47 | 2:34 | 41:08 | 112 85-148 | 4607 | 127 106-186 | 3/3 |
1.38 | 12:29 | 42 | 11:12 | 115 98-130 | 1287 | 192 190-196 | 1/0 |
1.44 | 12:54 | 24 | 6:29 | 140 135-147 | 908 | 188 188-190 | 1/1 |
1.50 | 13:45 | 51 | 13:36 | 139 131-146 | 1891 | 161 86-190 | 6/2 |
1.56 | 14:25 | 41 | 10:53 | 119 108-128 | 1295 | 172 98-192 | 4/0 |
1.63 | 14:49 | 24 | 6:21 | 126 111-137 | 800 | 192 188-194 | 0/1 |
1.69 | 15:15 | 26 | 7:00 | 138 133-144 | 966 | 189 184-192 | 4/0 |
1.75 | 16:20 | 1:05 | 17:17 | 124 114-134 | 2144 | 181 156-202 | 2/12 |
1.81 | 16:46 | 26 | 6:48 | 128 111-141 | 871 | 192 190-194 | 4/1 |
1.88 | 17:08 | 22 | 5:56 | 141 139-143 | 837 | 191 188-194 | 3/1 |
1.94 | 18:16 | 1:08 | 18:02 | 131 117-143 | 2363 | 191 188-196 | 0/3 |
2.00 | 18:45 | 29 | 7:51 | 124 114-133 | 973 | 193 192-194 | 5/2 |
2.06 | 19:08 | 23 | 6:04 | 138 133-144 | 837 | 190 188-194 | 4/4 |
2.13 | 20:22 | 1:15 | 19:53 | 130 114-146 | 2586 | 189 184-196 | 6/0 |
2.19 | 20:46 | 24 | 6:18 | 122 111-134 | 768 | 195 190-196 | 1/1 |
2.25 | 21:08 | 22 | 5:55 | 135 130-139 | 798 | 189 188-190 | 1/4 |
2.31 | 22:18 | 1:10 | 18:40 | 132 117-142 | 2463 | 173 122-206 | 1/5 |
2.38 | 22:45 | 27 | 7:12 | 130 116-137 | 936 | 195 192-196 | 2/0 |
2.44 | 23:08 | 23 | 6:01 | 144 136-153 | 866 | 191 188-192 | 1/1 |
2.50 | 24:23 | 1:15 | 20:04 | 142 122-157 | 2849 | 147 100-190 | 2/0 |
2.56 | 24:44 | 21 | 5:44 | 123 119-131 | 705 | 194 190-196 | 3/2 |
2.63 | 25:05 | 21 | 5:34 | 140 134-145 | 779 | 191 186-194 | 1/2 |
2.69 | 25:34 | 28 | 7:33 | 144 136-154 | 1088 | 183 100-192 | 2/0 |
2.75 | 26:46 | 1:12 | 19:15 | 131 120-143 | 2523 | 174 100-196 | 1/1 |
2.81 | 27:07 | 21 | 5:37 | 136 127-142 | 764 | 195 190-198 | 0/2 |
2.88 | 27:34 | 27 | 7:11 | 144 140-148 | 1033 | 189 188-192 | 0/2 |
2.94 | 28:47 | 1:14 | 19:38 | 137 122-150 | 2690 | 107 106-122 | 1/5 |
3.00 | 29:48 | 1:01 | 16:14 | 117 111-126 | 1899 | 161 96-192 | 2/1 |
3.06 | 30:18 | 30 | 7:54 | 138 129-143 | 1090 | 189 188-190 | 1/1 |
3.13 | 30:46 | 28 | 7:23 | 145 137-149 | 1070 | 183 176-186 | 4/0 |
3.19 | 31:14 | 28 | 7:26 | 148 147-148 | 1100 | 178 176-180 | 1/4 |
3.25 | 31:42 | 29 | 7:40 | 150 148-154 | 1149 | 179 178-180 | 6/0 |
3.31 | 32:11 | 28 | 7:34 | 152 150-154 | 1151 | 177 176-180 | 4/7 |
3.38 | 32:38 | 27 | 7:19 | 148 146-150 | 1083 | 179 178-180 | 2/0 |
3.44 | 33:06 | 27 | 7:19 | 148 147-149 | 1083 | 180 180-180 | 3/1 |
3.50 | 33:34 | 28 | 7:32 | 148 148-149 | 1115 | 179 178-180 | 2/5 |
3.56 | 34:02 | 29 | 7:36 | 148 144-152 | 1126 | 179 176-182 | 1/2 |
3.63 | 34:31 | 29 | 7:41 | 149 148-151 | 1144 | 176 172-178 | 4/0 |
3.69 | 34:58 | 27 | 7:17 | 148 146-150 | 1077 | 179 178-182 | 3/3 |
3.75 | 35:26 | 28 | 7:28 | 149 146-150 | 1113 | 179 178-180 | 3/2 |
3.81 | 35:54 | 27 | 7:16 | 151 150-152 | 1096 | 178 178-180 | 1/5 |
3.88 | 36:21 | 27 | 7:11 | 151 149-154 | 1085 | 180 178-180 | 6/2 |
3.94 | 36:48 | 27 | 7:18 | 151 149-155 | 1102 | 177 176-180 | 0/6 |
4.00 | 37:15 | 27 | 7:18 | 149 146-150 | 1088 | 180 178-182 | 3/2 |
4.06 | 37:42 | 26 | 7:00 | 152 150-153 | 1065 | 182 180-182 | 4/3 |
4.13 | 38:08 | 26 | 6:57 | 153 151-155 | 1063 | 180 180-182 | 2/5 |
4.19 | 38:33 | 26 | 6:52 | 155 154-155 | 1064 | 180 178-182 | 2/1 |
4.23 | 39:16 | 43 | 15:43 | 156 152-160 | 2453 | 169 168-170 | 3/0 |
Heart
136/160max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 108m,
Range 20m, Flat prediction 40:07
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
12 8.0% | 5:50 |
12 6.5% | 7:12 |
10 6.8% | 7:09 |
10 4.8% | 9:17 |
See your biggest climbs |
Cadence
178 (206 max)
Stride Length: 97cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 87.2 | 184 | 4.1 | 34:15 | 8:23 |
Walk | 11.5 | 108 | 0.2 | 4:31 | 29:54 |
Still | 1.3 | - | - | 31 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:12 | 7:12 | 59.62 |
5km | 27:19 | 8:48 | 53.48 |
5M | 47:48 | 9:34 | 49.77 |
10km | 1:01:43 | 9:56 | 48.14 |
10M | 1:48:00 | 10:48 | 45.47 |
Half | 2:28:21 | 11:19 | 43.47 |
20M | 4:03:59 | 12:12 | 41.88 |
Mara | 5:35:10 | 12:48 | 40.65 |
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