Wed 14th Sep 2022 at 1:12pm by NordRunner

Run > Intervals
  • Time
    57:18
  • Miles
    6.04
  • Min/mi
    9:29
  • Pacing
    0%
  • WAVA
    57.65
  • Stride(cm)
    88
  • Cals
    566
  • Watts
    200
  • Cadence
    193
  • BPM
    161
  • %MHR
    86.7
  • B/mi
    1529
  • Asc(m)
    39
  • Surface
    Road

Notes & Comments

Wu, 4 x 1 mi 2 min, cd
Split Summary
===
1) 1.51km - 11:37(7:41/km) 133/144bpm [1021b/km] 93cal 155/270W
2) 1.61km - 7:46(4:50/km) 171/178bpm [826b/km] 84cal 237/316W
3) 0.25km - 2:00(8:01/km) 157/179bpm [1259b/km] 18cal 153/244W
4) 1.61km - 8:11(5:05/km) 174/180bpm [885b/km] 90cal 220/252W
5) 0.26km - 2:00(7:41/km) 164/177bpm [1259b/km] 19cal 179/256W
6) 1.61km - 8:09(5:04/km) 177/183bpm [896b/km] 91cal 231/267W
7) 0.27km - 2:00(7:29/km) 165/177bpm [1235b/km] 19cal 170/227W
8) 1.61km - 8:19(5:10/km) 176/179bpm [910b/km] 92cal 218/308W
9) 0.99km - 7:16(7:20/km) 146/177bpm [1071b/km] 60cal 171/244W
11:37 7:46 2:00 8:11 2:00 8:09 2:00 8:19 7:16

Pace

3% 1% 30% 6% 54% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.06 38 38 10:08 116 94-125 1175 185 98-192 184 4-212 1/0
0.13 1:16 38 10:15 129 121-134 1321 192 190-194 188 182-208 1/1
0.19 1:59 42 11:15 134 132-136 1508 186 184-190 214 171-245 3/0
0.25 2:45 47 12:30 128 123-134 1599 171 118-196 133 28-179 0/3
0.31 3:24 39 10:16 133 130-137 1366 191 188-192 180 175-188 2/0
0.38 4:04 40 10:33 135 133-137 1424 190 186-194 182 176-187 0/1
0.44 4:44 40 10:44 135 134-138 1450 189 188-192 173 167-179 0/0
0.50 5:24 41 10:50 137 135-139 1484 189 186-192 172 170-174 1/1
0.56 6:06 41 10:57 138 136-140 1512 190 188-190 175 171-179 0/0
0.63 6:45 39 10:30 137 135-140 1438 190 190-192 172 164-176 1/0
0.69 7:25 40 10:36 137 133-140 1452 190 188-192 174 170-179 0/1
0.75 8:34 1:09 18:27 140 135-143 2582 147 86-192 144 54-180 0/0
0.81 9:15 41 11:02 141 139-144 1556 181 88-206 172 139-270 0/0
0.88 9:51 36 9:34 140 137-143 1340 194 192-196 170 154-195 2/0
0.94 11:31 1:40 26:34 128 115-142 3401 115 94-196 69 27-176 5/2
1.00 12:05 34 9:02 139 114-159 1256 183 94-212 191 31-316 0/3
1.06 12:31 27 7:08 165 159-171 1176 211 208-212 256 247-271 1/2
1.13 12:59 28 7:27 169 168-171 1259 208 204-212 246 240-252 0/1
1.19 13:30 31 8:13 169 167-171 1388 205 202-208 235 218-247 2/1
1.25 14:01 31 8:11 170 168-171 1390 205 204-206 235 231-243 1/1
1.31 14:31 30 8:01 169 168-170 1354 204 202-206 240 233-248 1/1
1.38 15:01 30 8:02 171 169-173 1375 204 202-206 241 234-254 1/1
1.44 15:31 30 7:56 172 171-174 1364 205 204-206 233 226-241 1/2
1.50 16:00 29 7:47 175 172-177 1361 205 204-208 245 231-255 1/1
1.56 16:28 28 7:30 176 174-178 1319 209 206-210 250 242-257 2/1
1.63 16:56 28 7:31 177 175-178 1330 209 208-210 248 234-261 0/1
1.69 17:24 28 7:32 177 175-178 1333 209 208-210 234 226-243 1/0
1.75 17:56 32 8:24 177 175-178 1487 205 202-208 243 220-264 1/1
1.81 18:24 29 7:36 176 175-178 1339 207 204-210 231 209-258 2/2
1.88 18:53 29 7:43 176 174-178 1358 209 206-210 215 203-225 4/1
1.94 19:22 28 7:34 175 174-178 1323 209 208-212 231 225-239 1/3
2.00 20:10 48 12:54 166 155-179 2141 156 120-212 151 87-244 0/0
2.06 20:59 49 13:07 152 147-158 1993 174 98-190 156 43-191 0/0
2.13 21:36 37 9:45 151 147-160 1471 190 180-210 169 124-247 1/1
2.19 22:05 30 7:52 167 161-171 1315 208 204-210 226 207-242 0/1
2.25 22:36 30 8:06 170 169-173 1377 206 204-210 226 216-246 0/1
2.31 23:06 30 8:03 173 171-174 1393 205 204-206 223 220-228 1/0
2.38 23:36 30 7:58 176 174-178 1402 206 204-208 221 215-225 0/1
2.44 24:06 31 8:12 175 173-178 1436 203 202-204 224 219-228 1/1
2.50 24:39 33 8:47 174 174-175 1530 202 200-206 210 189-219 1/0
2.56 25:10 30 8:06 175 173-178 1418 203 202-204 216 206-221 0/1
2.63 25:40 30 8:00 178 176-180 1423 205 202-208 215 211-229 1/0
2.69 26:09 29 7:45 177 176-178 1372 204 202-206 221 213-229 0/1
2.75 26:39 30 8:01 176 175-177 1412 204 204-206 225 220-228 1/0
2.81 27:11 32 8:31 177 175-178 1509 203 202-204 218 214-223 0/0
2.88 27:42 32 8:25 177 173-180 1490 203 200-206 210 201-237 1/0
2.94 28:13 30 8:04 175 173-176 1412 202 198-204 217 204-229 1/1
3.00 28:44 31 8:19 175 174-177 1455 203 202-204 224 216-233 1/1
3.06 29:17 33 8:43 175 174-176 1526 201 198-202 225 218-229 2/1
3.13 29:55 38 10:13 175 170-177 1788 192 178-202 224 167-256 2/0
3.19 30:41 47 12:25 164 162-169 2035 186 182-190 175 159-205 1/0
3.25 31:28 46 12:22 160 155-164 1979 185 182-188 170 154-196 3/0
3.31 31:59 31 8:10 164 155-173 1340 204 186-212 207 148-253 1/0
3.38 32:28 29 7:50 174 172-176 1364 209 206-210 230 208-254 1/1
3.44 32:57 29 7:46 175 173-176 1360 207 206-208 212 204-222 0/3
3.50 33:27 30 7:56 177 174-179 1406 206 204-208 226 216-239 0/2
3.56 33:58 31 8:16 177 176-179 1463 206 202-208 233 222-240 1/2
3.63 34:30 32 8:29 175 174-177 1484 203 198-204 221 202-230 0/1
3.69 35:00 31 8:12 176 175-177 1444 203 200-206 220 213-249 1/2
3.75 35:31 31 8:12 177 176-179 1451 204 202-206 238 229-245 1/1
3.81 36:01 30 8:01 179 177-181 1436 204 202-206 234 228-241 1/1
3.88 36:32 30 8:07 180 179-181 1462 205 202-206 244 231-253 1/1
3.94 37:03 32 8:24 177 175-180 1487 203 202-206 235 222-265 2/1
4.00 37:33 30 7:56 179 176-181 1419 206 204-208 252 242-267 2/3
4.06 38:04 31 8:20 181 180-183 1507 205 202-208 237 229-255 1/1
4.13 38:36 32 8:26 179 177-181 1509 203 202-204 230 225-234 1/1
4.19 39:07 32 8:25 177 176-178 1488 203 202-204 230 224-240 1/1
4.25 39:39 32 8:26 178 176-181 1500 204 202-206 231 221-241 1/0
4.31 40:25 46 12:11 171 165-177 2084 183 168-204 171 147-227 1/1
4.38 41:09 44 11:44 162 158-166 1900 180 122-196 166 116-209 3/2
4.44 41:49 40 10:43 161 157-165 1726 190 186-208 184 173-253 1/1
4.50 42:19 30 8:05 171 165-175 1383 207 206-208 234 213-257 2/1
4.56 42:51 32 8:31 175 174-177 1490 204 202-206 247 231-274 3/1
4.62 43:22 31 8:22 177 175-179 1480 202 198-206 255 194-308 1/4
4.69 43:53 31 8:16 175 173-178 1446 203 200-206 199 182-217 1/1
4.75 44:25 31 8:21 176 175-177 1470 203 200-204 211 204-222 1/1
4.81 44:55 31 8:09 176 174-177 1434 202 200-204 217 209-223 0/1
4.87 45:27 31 8:22 176 175-177 1472 203 202-204 216 207-223 1/1
4.94 45:58 31 8:21 176 175-177 1469 203 202-204 208 202-216 0/1
5.00 46:28 30 8:00 176 175-177 1408 203 202-204 217 213-223 1/1
5.06 47:00 32 8:31 177 175-178 1507 202 200-204 213 200-223 1/1
5.12 47:32 32 8:30 177 176-178 1503 202 200-204 206 199-212 1/1
5.19 48:04 32 8:31 177 176-178 1507 202 200-206 214 205-220 1/0
5.25 48:35 32 8:27 177 176-178 1497 202 200-204 212 200-222 1/1
5.31 49:07 32 8:28 178 176-179 1506 202 202-204 212 207-221 0/1
5.38 49:38 31 8:21 178 177-179 1486 203 202-204 217 212-221 1/1
5.44 50:14 35 9:27 176 171-179 1662 188 110-204 196 85-220 1/1
5.50 50:58 45 11:52 163 159-171 1935 172 112-190 157 67-188 1/1
5.56 51:39 40 10:45 159 157-160 1710 192 190-194 188 181-199 0/1
5.63 52:23 45 11:53 157 155-159 1866 189 184-194 172 158-194 1/1
5.69 53:05 42 11:11 156 155-157 1744 190 188-192 171 163-193 2/1
5.75 1:06:26 13:21 +12:33 3:33:33 142 108-156 30324 171 96-190 151 61-196 2/0
5.81 1:07:11 45 11:54 130 126-137 1547 188 186-190 194 177-208 3/1
5.88 1:07:54 44 11:38 138 135-141 1604 188 184-196 198 138-244 0/5
5.94 1:08:42 48 12:43 131 126-135 1665 187 154-196 139 95-185 0/2
6.00 1:09:23 41 10:58 133 130-136 1459 189 188-190 181 177-186 3/1
6.04 1:09:52 29 12:33 135 133-137 1695 185 128-190 174 109-189 1/0

Heart

161/183max
  • Show Beats/Mile

Elevation

Asc 39m, Range 12m, Flat prediction 57:18
Elevation Graph
No climbs of at least 10 metres detected.

Power

200W (316 max)
Power Graph
Power Bands

Cadence

193 (212 max) Stride Length: 88cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 76.7 198 5.9 53:34 9:06
Walk 22.9 112 0.1 16:00 1:48:34
Still 0.4 - - 18 -

Photos

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:51 7:28 48.97% More
800m 3:49 7:41 57.21% More
1km 4:48 7:43 59.45% More
Mile 7:43 7:43 62.98% More
5k 26:17 8:28 63.11% More
5 miles 45:27 9:05 59.79% More

Predictions

Dist Time Per Mile WAVA
1M 8:37 8:37 56.45
5km 28:26 9:09 58.34
5M 46:57 9:23 57.87
10km 59:02 9:30 57.62
10M 1:37:28 9:45 57.87
Half 2:09:34 9:53 57.25
20M 3:22:21 10:07 58.09
Mara 4:28:57 10:16 58.28

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