Fri 13th Jan 2023 at 4:04pm by iceblue

Run > Intervals
  • windy
  • Time
    1:13:17
  • Miles
    8.01
  • Min/mi
    9:09
  • Pacing
    84%
  • WAVA
    60.06
  • Stride(cm)
    98
  • Cals
    454
  • Cadence
    180
  • BPM
    144
  • %MHR
    84
  • B/mi
    1314
  • Asc(m)
    204
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 9:15(9:15/m) 173/185bpm [1602b/mi] 94cal 6.48/7.2mph
2) 0.58m - 5:33(9:32/m) 137/147bpm [1305b/mi] 36cal 6.3/7.28mph
3) 0.14m - 1:00(7:06/m) 141/144bpm [1000b/mi] 7cal 8.46/8.7mph
4) 0.11m - 1:00(8:58/m) 141/144bpm [1264b/mi] 7cal 6.69/8.45mph
5) 0.13m - 1:00(7:53/m) 138/143bpm [1089b/mi] 6cal 7.6/7.85mph
6) 0.1m - 1:00(9:58/m) 143/146bpm [1426b/mi] 7cal 6.02/7.85mph
7) 0.13m - 1:00(7:51/m) 144/146bpm [1131b/mi] 7cal 7.64/7.78mph
8) 0.11m - 1:00(9:23/m) 145/147bpm [1361b/mi] 7cal 6.39/7.93mph
9) 0.14m - 1:00(7:01/m) 143/146bpm [1002b/mi] 7cal 8.56/8.64mph
10) 0.09m - 1:00(11:03/m) 147/164bpm [1624b/mi] 8cal 5.43/8.58mph
11) 0.12m - 1:00(8:40/m) 146/150bpm [1266b/mi] 7cal 6.92/7.35mph
12) 0.1m - 1:00(10:26/m) 146/150bpm [1524b/mi] 8cal 5.75/7.26mph
13) 0.14m - 1:00(7:19/m) 143/145bpm [1046b/mi] 7cal 8.21/8.7mph
14) 0.1m - 1:00(9:41/m) 144/149bpm [1395b/mi] 7cal 6.19/8.37mph
15) 0.13m - 1:00(7:54/m) 142/146bpm [1123b/mi] 7cal 7.59/7.91mph
16) 0.11m - 1:00(9:18/m) 137/146bpm [1274b/mi] 6cal 6.45/7.33mph
17) 0.14m - 1:00(7:11/m) 143/147bpm [1028b/mi] 7cal 8.35/8.56mph
18) 0.11m - 1:00(9:29/m) 142/149bpm [1346b/mi] 7cal 6.33/8.58mph
19) 0.13m - 1:00(7:59/m) 141/145bpm [1125b/mi] 6cal 7.52/7.74mph
20) 0.09m - 1:00(11:32/m) 146/157bpm [1685b/mi] 7cal 5.2/7.28mph
21) 0.13m - 1:00(7:39/m) 144/147bpm [1102b/mi] 7cal 7.84/7.72mph
22) 0.1m - 1:00(9:40/m) 139/147bpm [1344b/mi] 6cal 6.21/7.72mph
23) 0.13m - 1:00(7:32/m) 141/146bpm [1062b/mi] 6cal 7.96/8.62mph
24) 0.09m - 1:00(10:44/m) 143/145bpm [1535b/mi] 7cal 5.59/7.78mph
25) 0.13m - 1:00(7:32/m) 143/145bpm [1077b/mi] 7cal 7.97/8.27mph
26) 0.09m - 1:00(10:43/m) 146/155bpm [1566b/mi] 7cal 5.59/7.72mph
27) 0.13m - 1:00(7:58/m) 145/148bpm [1156b/mi] 7cal 7.53/7.91mph
28) 0.1m - 1:00(10:13/m) 145/151bpm [1482b/mi] 7cal 5.87/7.81mph
29) 0.13m - 1:00(7:25/m) 145/148bpm [1076b/mi] 7cal 8.08/8.29mph
30) 0.09m - 1:00(10:43/m) 145/150bpm [1553b/mi] 7cal 5.6/7.85mph
31) 0.14m - 1:00(7:12/m) 139/142bpm [1001b/mi] 5cal 8.33/8.68mph
32) 0.09m - 1:00(11:23/m) 142/146bpm [1616b/mi] 6cal 5.27/8.45mph
33) 0.13m - 1:00(7:49/m) 139/141bpm [1087b/mi] 5cal 7.67/7.72mph
34) 0.09m - 1:00(11:36/m) 142/143bpm [1648b/mi] 6cal 5.17/7.72mph
35) 0.13m - 1:00(7:31/m) 142/145bpm [1067b/mi] 6cal 7.98/7.89mph
36) 0.09m - 1:00(10:33/m) 144/151bpm [1518b/mi] 7cal 5.69/7.97mph
37) 0.13m - 1:00(7:32/m) 142/145bpm [1071b/mi] 6cal 7.96/8.08mph
38) 0.1m - 1:00(10:18/m) 143/152bpm [1472b/mi] 6cal 5.83/7.89mph
39) 0.14m - 1:00(7:11/m) 139/141bpm [1000b/mi] 5cal 8.34/8.37mph
40) 0.09m - 1:00(10:46/m) 141/142bpm [1519b/mi] 6cal 5.57/8.35mph
41) 0.12m - 1:00(8:17/m) 141/146bpm [1168b/mi] 5cal 7.24/7.41mph
42) 0.09m - 1:00(10:46/m) 144/147bpm [1550b/mi] 6cal 5.57/7.14mph
43) 1m - 9:43(9:43/m) 131/141bpm [1274b/mi] 34cal 6.17/6.8mph
44) 0.86m - 8:44(10:09/m) 130/136bpm [1321b/mi] 28cal 5.91/6.64mph

20 x 1min on, 1 min off
9:15 5:33 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 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 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 9:43 8:44
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

14% 19% 32% 20% 16%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:16 1:16 +7 10:08 162 125-181 1642 188 184-192 0/2
0.25 2:27 1:11 9:27 180 177-182 1702 187 182-190 0/2
0.38 3:43 1:16 +10 10:10 182 180-184 1849 186 184-190 5/0
0.50 4:51 1:08 9:00 181 178-183 1629 187 184-188 2/6
0.63 5:59 1:08 9:05 178 174-182 1617 186 182-190 1/8
0.75 7:06 1:07 8:54 180 179-183 1603 186 184-188 6/0
0.88 8:11 1:06 8:47 182 180-185 1599 187 184-190 1/5
1.00 9:32 1:20 10:43 140 130-177 1501 182 166-190 4/3
1.13 10:38 1:06 8:46 133 130-134 1165 185 182-190 2/1
1.25 11:49 1:11 9:32 136 133-138 1296 181 174-188 0/4
1.38 12:56 1:07 8:56 132 130-133 1178 181 178-186 4/0
1.50 14:20 1:24 11:10 141 135-145 1573 175 170-180 4/5
1.63 15:24 1:04 8:34 143 138-147 1224 180 174-188 5/1
1.75 16:21 57 7:37 142 138-144 1082 186 178-192 15/0
1.88 17:25 1:04 8:32 139 137-143 1186 182 176-190 1/9
2.00 18:30 1:05 8:41 141 137-146 1224 184 170-194 7/1
2.13 19:36 1:06 8:46 143 140-145 1254 183 176-192 1/11
2.25 20:41 1:05 8:41 145 144-147 1260 183 176-190 2/3
2.38 21:39 58 7:42 142 140-144 1093 185 174-192 4/2
2.50 22:48 1:09 9:12 150 142-164 1381 177 166-188 2/11
2.63 23:55 1:07 8:55 146 143-150 1302 178 172-184 0/6
2.75 25:09 1:14 9:55 145 141-150 1437 176 172-186 11/0
2.88 26:05 55 7:23 143 142-145 1057 186 182-190 6/3
3.00 27:14 1:10 9:18 144 140-149 1339 178 172-188 5/1
3.13 28:41 1:27 +25 11:35 143 138-146 1656 187 176-198 5/3
3.25 29:45 1:04 8:31 137 132-142 1166 180 176-188 0/11
3.38 30:41 56 7:27 146 143-149 1089 185 172-192 1/1
3.50 31:49 1:08 9:05 139 135-144 1262 177 174-184 5/1
3.63 33:00 1:11 9:25 146 139-157 1374 175 164-186 0/16
3.75 34:06 1:07 8:55 144 142-146 1285 177 168-184 9/1
3.88 35:28 1:21 +16 10:50 141 130-147 1527 179 160-186 10/1
4.00 36:26 59 7:48 138 135-143 1077 184 176-192 10/1
4.13 37:41 1:15 10:02 144 142-146 1444 177 136-192 1/5
4.25 38:39 57 7:38 143 142-145 1090 186 180-192 7/1
4.38 39:55 1:16 10:11 147 142-155 1496 176 168-186 0/14
4.50 40:56 1:01 8:11 147 144-150 1202 186 174-192 0/6
4.63 42:04 1:07 8:59 144 143-146 1294 178 172-190 5/1
4.75 43:15 1:11 9:29 147 145-150 1393 181 170-186 3/3
4.88 44:14 59 7:52 139 135-146 1094 182 174-190 6/2
5.00 45:26 1:13 9:41 142 140-146 1375 177 164-190 1/2
5.13 46:27 1:01 8:07 139 137-141 1127 183 172-194 0/7
5.25 47:46 1:18 10:26 141 139-143 1472 173 160-184 4/2
5.38 48:42 56 7:31 142 141-145 1067 183 172-186 5/0
5.50 49:54 1:12 9:39 143 138-150 1380 174 166-184 0/10
5.63 50:55 1:00 8:03 144 140-150 1159 183 166-188 3/2
5.75 52:02 1:08 9:01 142 137-152 1280 175 166-188 4/2
5.88 53:09 1:07 8:55 141 139-141 1258 180 160-188 5/4
6.00 54:15 1:06 8:47 139 137-143 1220 179 172-186 2/7
6.13 55:29 1:14 9:53 144 140-147 1424 180 168-188 7/0
6.25 56:59 1:30 +18 12:00 135 126-142 1619 178 174-184 1/5
6.38 58:14 1:14 9:56 132 128-134 1310 179 174-184 3/0
6.50 59:21 1:07 8:56 134 129-136 1197 180 174-184 10/1
6.63 1:00:33 1:13 9:41 131 126-135 1268 176 174-180 0/7
6.75 1:01:45 1:12 9:37 137 135-139 1317 176 172-178 6/3
6.87 1:02:56 1:11 9:24 132 129-135 1242 177 176-180 9/0
7.00 1:04:12 1:16 10:06 123 120-128 1242 178 174-184 4/18
7.12 1:05:29 1:18 10:22 127 125-128 1316 175 174-176 5/4
7.25 1:06:47 1:18 10:22 132 130-136 1369 177 174-182 3/0
7.37 1:07:59 1:12 9:34 130 127-133 1243 177 174-188 3/2
7.50 1:09:15 1:16 10:11 128 125-129 1303 179 176-184 0/17
7.62 1:10:27 1:11 9:31 129 125-132 1228 177 174-180 22/2
7.75 1:11:50 1:24 11:10 131 127-133 1463 176 174-178 5/9
7.87 1:13:06 1:16 10:04 128 127-129 1289 178 176-180 0/8
8.00 1:14:37 1:31 +14 12:05 130 129-130 1572 177 174-180 5/0
8.01 1:14:45 8 11:11 129 129-129 1442 176 176-176 0/0

Heart

144/185max
  • Show Beats/Mile

Elevation

Asc 204m, Range 36m, Flat prediction 1:13:24
Elevation Graph
Biggest Climbs (m) Min/mi
17 4.5% 10:08
14 4.0% 8:16
13 4.5% 9:06
10 6.2% 7:49
See your biggest climbs

Cadence

180 (198 max) Stride Length: 98cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 97.9 180 8 1:13:07 9:16
Walk 0.7 128 0 32 3:38:50
Still 0.0 - - 1 -
Pause 1.4 - - 1:05 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:56 7:48 50.02% More
800m 4:06 8:15 51.58% More
1km 5:10 8:18 53.48% More
Mile 8:29 8:29 55.66% More
5k 27:28 8:50 60.03% More
5 miles 44:41 8:56 60.22% More
10k 56:22 9:04 59.76% More

Predictions

Dist Time Per Mile WAVA
1M 8:05 8:05 58.37
5km 26:51 8:39 61.40
5M 44:28 8:54 60.51
10km 55:59 9:01 60.17
10M 1:32:43 9:16 59.85
Half 2:03:27 9:25 58.71
20M 3:13:18 9:40 58.99
Mara 4:17:22 9:49 58.67
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