Wed 14th Sep 2022 at 4:27pm by RobThePlodder
Run > Intervals
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Time
42:57
-
Miles 4.51
-
Min/mi 9:31
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Pacing
78%
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WAVA
52.86
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Stride(cm)
109
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Cals
462
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Cadence
155
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BPM
143
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%MHR
83.7
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B/mi 1362
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Asc(m)
71
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Hillscore
5
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Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:00(6:00/km) 124/135bpm [743b/km] 57cal 10.02/12.26kmph
2) 1km - 5:53(5:53/km) 124/129bpm [730b/km] 49cal 10.19/12.26kmph
3) 0.51km - 3:07(6:10/km) 129/134bpm [796b/km] 29cal 9.72/10.38kmph
4) 0.21km - 1:00(4:39/km) 135/145bpm [628b/km] 10cal 12.89/13.91kmph
5) 0.09km - 1:00(11:02/km) 136/142bpm [1500b/km] 9cal 5.44/12.43kmph
6) 0.23km - 1:00(4:17/km) 145/151bpm [621b/km] 11cal 14.01/14.28kmph
7) 0.08km - 1:00(11:58/km) 143/152bpm [1711b/km] 11cal 5.01/14.08kmph
8) 0.23km - 1:00(4:24/km) 145/155bpm [639b/km] 11cal 13.62/14.21kmph
9) 0.1km - 1:00(10:13/km) 140/154bpm [1430b/km] 9cal 5.88/12.97kmph
10) 0.23km - 1:00(4:27/km) 148/163bpm [658b/km] 11cal 13.5/14.14kmph
11) 0.11km - 1:00(9:19/km) 156/162bpm [1454b/km] 12cal 6.44/13.17kmph
12) 0.23km - 1:00(4:26/km) 160/168bpm [710b/km] 13cal 13.52/14.41kmph
13) 0.1km - 1:00(9:53/km) 156/167bpm [1541b/km] 13cal 6.07/13.81kmph
14) 0.23km - 1:00(4:20/km) 163/167bpm [707b/km] 13cal 13.83/14.51kmph
15) 0.09km - 1:00(11:24/km) 157/166bpm [1791b/km] 13cal 5.26/13.84kmph
16) 0.21km - 1:00(4:47/km) 153/162bpm [732b/km] 12cal 12.54/14.04kmph
17) 0.15km - 1:00(6:52/km) 149/155bpm [1024b/km] 11cal 8.73/12.39kmph
18) 0.21km - 1:00(4:46/km) 154/162bpm [734b/km] 12cal 12.59/16.66kmph
19) 0.12km - 1:00(8:21/km) 153/156bpm [1278b/km] 11cal 7.18/12.87kmph
20) 1km - 5:41(5:41/km) 161/169bpm [915b/km] 74cal 10.56/12.83kmph
21) 0.77km - 4:19(5:34/km) 158/162bpm [881b/km] 51cal 10.76/12.39kmph
22) 0.37km - 1:57(5:19/km) 148/155bpm [788b/km] 20cal 11.28/12.16kmph
===
1) 1km - 6:00(6:00/km) 124/135bpm [743b/km] 57cal 10.02/12.26kmph
2) 1km - 5:53(5:53/km) 124/129bpm [730b/km] 49cal 10.19/12.26kmph
3) 0.51km - 3:07(6:10/km) 129/134bpm [796b/km] 29cal 9.72/10.38kmph
4) 0.21km - 1:00(4:39/km) 135/145bpm [628b/km] 10cal 12.89/13.91kmph
5) 0.09km - 1:00(11:02/km) 136/142bpm [1500b/km] 9cal 5.44/12.43kmph
6) 0.23km - 1:00(4:17/km) 145/151bpm [621b/km] 11cal 14.01/14.28kmph
7) 0.08km - 1:00(11:58/km) 143/152bpm [1711b/km] 11cal 5.01/14.08kmph
8) 0.23km - 1:00(4:24/km) 145/155bpm [639b/km] 11cal 13.62/14.21kmph
9) 0.1km - 1:00(10:13/km) 140/154bpm [1430b/km] 9cal 5.88/12.97kmph
10) 0.23km - 1:00(4:27/km) 148/163bpm [658b/km] 11cal 13.5/14.14kmph
11) 0.11km - 1:00(9:19/km) 156/162bpm [1454b/km] 12cal 6.44/13.17kmph
12) 0.23km - 1:00(4:26/km) 160/168bpm [710b/km] 13cal 13.52/14.41kmph
13) 0.1km - 1:00(9:53/km) 156/167bpm [1541b/km] 13cal 6.07/13.81kmph
14) 0.23km - 1:00(4:20/km) 163/167bpm [707b/km] 13cal 13.83/14.51kmph
15) 0.09km - 1:00(11:24/km) 157/166bpm [1791b/km] 13cal 5.26/13.84kmph
16) 0.21km - 1:00(4:47/km) 153/162bpm [732b/km] 12cal 12.54/14.04kmph
17) 0.15km - 1:00(6:52/km) 149/155bpm [1024b/km] 11cal 8.73/12.39kmph
18) 0.21km - 1:00(4:46/km) 154/162bpm [734b/km] 12cal 12.59/16.66kmph
19) 0.12km - 1:00(8:21/km) 153/156bpm [1278b/km] 11cal 7.18/12.87kmph
20) 1km - 5:41(5:41/km) 161/169bpm [915b/km] 74cal 10.56/12.83kmph
21) 0.77km - 4:19(5:34/km) 158/162bpm [881b/km] 51cal 10.76/12.39kmph
22) 0.37km - 1:57(5:19/km) 148/155bpm [788b/km] 20cal 11.28/12.16kmph
6:00 5:53 3:07 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 5:41 4:19 1:57
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 40 | 40 | 10:40 | 110 83-128 | 1173 | 139 80-160 | 0/1 |
0.13 | 1:22 | 42 | 11:09 | 129 125-132 | 1438 | 158 156-160 | 1/0 |
0.19 | 2:00 | 38 | 10:06 | 130 127-133 | 1314 | 158 156-160 | 4/0 |
0.25 | 2:39 | 39 | 10:25 | 133 132-134 | 1386 | 158 156-158 | 1/1 |
0.31 | 3:19 | 40 | 10:38 | 129 126-132 | 1372 | 158 158-160 | 2/1 |
0.38 | 3:59 | 40 | 10:48 | 122 118-129 | 1317 | 158 154-160 | 0/3 |
0.44 | 4:31 | 32 | 8:26 | 118 116-120 | 996 | 160 160-160 | 1/1 |
0.50 | 5:02 | 31 | 8:22 | 124 121-127 | 1038 | 160 158-162 | 0/2 |
0.56 | 5:31 | 29 | 7:41 | 124 120-126 | 953 | 160 158-162 | 0/1 |
0.63 | 6:01 | 30 | 7:56 | 120 118-122 | 952 | 162 160-164 | 0/2 |
0.69 | 6:34 | 34 | 8:58 | 123 121-125 | 1103 | 161 158-164 | 2/0 |
0.75 | 7:13 | 38 | 10:13 | 126 122-128 | 1287 | 161 160-162 | 2/0 |
0.81 | 7:45 | 33 | 8:42 | 125 122-128 | 1087 | 160 158-162 | 2/0 |
0.88 | 8:20 | 35 | 9:17 | 123 119-124 | 1141 | 161 160-162 | 2/0 |
0.94 | 8:57 | 37 | 9:47 | 122 120-125 | 1193 | 161 160-162 | 2/1 |
1.00 | 9:30 | 34 | 8:57 | 122 121-124 | 1092 | 160 158-162 | 1/1 |
1.06 | 10:05 | 34 | 9:07 | 126 124-127 | 1149 | 161 158-162 | 4/0 |
1.13 | 10:41 | 36 | 9:39 | 126 124-127 | 1217 | 159 158-160 | 2/0 |
1.19 | 11:17 | 36 | 9:35 | 124 120-128 | 1188 | 159 158-160 | 5/0 |
1.25 | 11:58 | 41 | 11:01 | 121 118-123 | 1332 | 159 158-160 | 4/0 |
1.31 | 12:47 | 49 | 13:08 | 126 121-133 | 1654 | 158 156-160 | 1/2 |
1.38 | 13:17 | 30 | 7:57 | 130 129-131 | 1032 | 161 160-162 | 1/1 |
1.44 | 13:52 | 35 | 9:19 | 131 128-133 | 1220 | 160 158-162 | 3/1 |
1.50 | 14:26 | 34 | 8:58 | 132 131-134 | 1184 | 160 160-162 | 2/0 |
1.56 | 15:01 | 36 | 9:35 | 133 132-134 | 1274 | 159 158-160 | 1/1 |
1.63 | 15:30 | 28 | 7:32 | 135 133-137 | 1017 | 173 170-174 | 1/1 |
1.69 | 15:58 | 28 | 7:32 | 136 127-143 | 1024 | 171 170-172 | 0/1 |
1.75 | 16:56 | 58 | 15:33 | 136 126-142 | 2116 | 110 102-172 | 1/2 |
1.81 | 17:28 | 31 | 8:21 | 144 136-150 | 1201 | 175 172-176 | 1/4 |
1.88 | 17:52 | 25 | 6:39 | 147 146-149 | 977 | 173 170-174 | 0/4 |
1.94 | 18:53 | 1:01 | 16:15 | 145 134-152 | 2356 | 125 98-174 | 0/2 |
2.00 | 19:23 | 29 | 7:49 | 136 131-145 | 1063 | 161 108-176 | 0/2 |
2.06 | 19:50 | 27 | 7:11 | 151 147-153 | 1086 | 178 176-180 | 1/2 |
2.13 | 20:36 | 46 | 12:23 | 144 134-153 | 1783 | 122 102-178 | 1/1 |
2.19 | 21:16 | 40 | 10:36 | 132 128-137 | 1398 | 132 102-176 | 1/1 |
2.25 | 21:43 | 27 | 7:11 | 151 139-162 | 1085 | 178 176-180 | 1/0 |
2.31 | 22:22 | 39 | 10:32 | 159 153-163 | 1675 | 145 104-178 | 5/0 |
2.38 | 23:09 | 46 | 12:20 | 154 150-158 | 1899 | 127 104-206 | 1/0 |
2.44 | 23:35 | 27 | 7:05 | 158 149-167 | 1119 | 174 172-174 | 1/3 |
2.50 | 24:04 | 29 | 7:43 | 166 165-168 | 1280 | 174 172-176 | 2/0 |
2.56 | 24:57 | 53 | 14:07 | 155 150-163 | 2189 | 124 100-208 | 1/1 |
2.63 | 25:28 | 31 | 8:15 | 163 156-167 | 1343 | 175 174-176 | 0/2 |
2.69 | 25:55 | 27 | 7:09 | 166 165-167 | 1188 | 176 174-178 | 3/2 |
2.75 | 26:56 | 1:01 | 16:24 | 157 151-165 | 2574 | 117 98-178 | 2/1 |
2.81 | 27:25 | 29 | 7:41 | 152 147-158 | 1168 | 164 100-178 | 0/1 |
2.88 | 27:56 | 30 | 8:08 | 154 151-161 | 1252 | 177 176-178 | 0/2 |
2.94 | 28:29 | 33 | 8:49 | 152 151-153 | 1340 | 158 118-176 | 1/2 |
3.00 | 29:12 | 44 | 11:40 | 145 140-151 | 1693 | 135 108-176 | 0/3 |
3.06 | 29:41 | 28 | 7:35 | 157 151-161 | 1191 | 179 178-180 | 0/4 |
3.13 | 30:14 | 33 | 8:50 | 154 151-161 | 1360 | 166 104-180 | 0/3 |
3.19 | 31:05 | 51 | 13:44 | 153 151-156 | 2100 | 111 100-162 | 1/2 |
3.25 | 31:52 | 46 | 12:20 | 163 156-167 | 2009 | 163 162-166 | 3/0 |
3.31 | 32:33 | 41 | 10:58 | 165 163-169 | 1809 | 164 164-164 | 1/1 |
3.38 | 32:58 | 26 | 6:51 | 165 163-166 | 1131 | 166 166-166 | 0/1 |
3.44 | 33:29 | 30 | 8:06 | 164 162-166 | 1330 | 166 164-166 | 2/1 |
3.50 | 33:56 | 28 | 7:20 | 162 158-165 | 1189 | 166 164-166 | 1/2 |
3.56 | 34:31 | 34 | 9:09 | 157 157-158 | 1437 | 164 164-166 | 1/1 |
3.63 | 35:02 | 32 | 8:27 | 158 157-159 | 1334 | 165 164-166 | 3/0 |
3.69 | 35:33 | 31 | 8:18 | 158 156-160 | 1310 | 165 164-166 | 3/0 |
3.75 | 36:09 | 35 | 9:25 | 159 158-161 | 1497 | 165 164-166 | 2/0 |
3.81 | 36:47 | 39 | 10:17 | 157 155-158 | 1615 | 166 164-166 | 2/1 |
3.88 | 37:19 | 31 | 8:24 | 158 156-160 | 1326 | 165 164-166 | 0/4 |
3.94 | 37:51 | 32 | 8:33 | 158 157-159 | 1350 | 165 164-166 | 0/2 |
4.00 | 38:33 | 42 | 11:19 | 157 156-158 | 1778 | 164 162-166 | 4/0 |
4.06 | 39:11 | 38 | 10:01 | 159 154-161 | 1592 | 163 162-164 | 4/0 |
4.13 | 39:43 | 33 | 8:40 | 159 158-160 | 1378 | 162 162-164 | 5/0 |
4.19 | 40:12 | 28 | 7:36 | 160 159-161 | 1216 | 161 160-164 | 1/1 |
4.25 | 40:43 | 32 | 8:25 | 158 155-161 | 1329 | 162 162-164 | 0/1 |
4.31 | 41:16 | 32 | 8:39 | 149 136-156 | 1288 | 162 160-164 | 0/3 |
4.38 | 41:46 | 31 | 8:10 | 143 139-147 | 1168 | 163 160-166 | 0/3 |
4.44 | 42:16 | 29 | 7:50 | 149 146-152 | 1166 | 164 162-164 | 0/4 |
4.50 | 42:51 | 35 | 9:27 | 150 148-152 | 1417 | 163 160-164 | 0/1 |
4.51 | 42:57 | 6 | 12:14 | 151 151-152 | 1848 | 164 164-164 | 0/0 |
Heart
143/169max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 71m,
Range 32m, Flat prediction 43:10
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
27 2.5% | 9:42 |
14 5.5% | 10:20 |
11 2.0% | 8:23 |
See your biggest climbs |
Cadence
155 (208 max)
Stride Length: 109cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 84.4 | 165 | 4.1 | 36:15 | 8:49 |
Walk | 15.5 | 102 | 0.4 | 6:41 | 16:51 |
Still | 0.0 | - | - | 1 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:42 | 8:42 | 52.20 |
5km | 28:56 | 9:19 | 53.47 |
5M | 47:55 | 9:35 | 52.71 |
10km | 1:00:19 | 9:42 | 52.35 |
10M | 1:39:54 | 9:59 | 52.32 |
Half | 2:13:00 | 10:09 | 51.63 |
20M | 3:28:16 | 10:25 | 52.25 |
Mara | 4:37:17 | 10:35 | 52.33 |
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