Sat 14th Jan 2023 at 11:25am by the hickmanator

Run > Intervals
  • rain
  • cold
  • Time
    53:45
  • Miles
    6.36
  • Min/mi
    8:27
  • Pacing
    91%
  • WAVA
    62.49
  • Stride(cm)
    115
  • Cals
    706
  • Cadence
    166
  • BPM
    142
  • %MHR
    82.5
  • B/mi
    1199
  • Asc(m)
    203
  • Hillscore
    14
  • Surface
    Road

Notes & Comments

10min warm 4x 5min quick (hills) 2min recover cool dn
===
1) 1m - 9:29(9:29/m) 127/142bpm [1204b/mi] 117cal 6.33/6.76mph
2) 0.06m - 31(8:37/m) 136/139bpm [1171b/mi] 6cal 6.97/6.89mph
3) 0.61m - 5:00(8:10/m) 149/159bpm [1217b/mi] 75cal 7.34/8.41mph
4) 0.25m - 2:00(8:00/m) 152/166bpm [1216b/mi] 26cal 7.5/8.12mph
5) 0.66m - 5:00(7:36/m) 146/153bpm [1109b/mi] 66cal 7.9/8.87mph
6) 0.22m - 2:00(9:10/m) 143/149bpm [1312b/mi] 25cal 6.54/8.54mph
7) 0.63m - 5:00(7:58/m) 149/158bpm [1186b/mi] 71cal 7.54/8.25mph
8) 0.25m - 2:00(8:08/m) 145/147bpm [1178b/mi] 25cal 7.38/8.2mph
9) 0.61m - 5:00(8:09/m) 144/150bpm [1175b/mi] 76cal 7.36/8.93mph
10) 0.23m - 2:00(8:47/m) 139/144bpm [1221b/mi] 25cal 6.83/9.06mph
11) 1m - 8:19(8:19/m) 142/149bpm [1182b/mi] 102cal 7.21/7.51mph
12) 0.85m - 7:26(8:45/m) 146/149bpm [1278b/mi] 92cal 6.85/7.37mph
9:29 31 5:00 2:00 5:00 2:00 5:00 2:00 5:00 2:00 8:19 7:26

Pace

23% 43% 33%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 37 37 9:53 106 94-112 1047 155 152-158 1/0
0.13 1:13 36 9:36 117 114-121 1124 155 154-156 2/2
0.19 1:50 37 9:53 120 116-121 1186 155 154-156 4/0
0.25 2:25 35 9:13 109 106-116 1004 157 156-158 1/6
0.31 3:01 36 9:34 118 112-124 1128 157 154-160 3/2
0.38 3:38 37 9:58 128 127-129 1275 158 156-160 1/1
0.44 4:14 36 9:31 132 129-134 1256 159 158-160 3/0
0.50 4:49 35 9:22 132 130-134 1236 159 156-160 3/1
0.56 5:23 34 9:11 131 130-134 1203 160 160-160 2/1
0.63 6:00 37 9:47 132 131-134 1291 159 158-160 3/1
0.69 6:37 37 9:52 129 127-132 1273 159 158-160 3/2
0.75 7:13 36 9:35 134 132-138 1285 160 158-164 2/1
0.81 7:49 36 9:42 134 132-135 1299 161 160-164 2/1
0.88 8:24 35 9:16 137 133-140 1269 161 158-162 5/0
0.94 8:56 32 8:38 140 138-141 1209 161 160-162 2/0
1.00 9:28 32 8:35 137 136-140 1175 161 160-162 2/0
1.06 10:00 32 8:27 137 134-139 1157 165 162-170 0/3
1.13 10:28 28 7:21 140 138-141 1028 172 172-174 0/4
1.19 10:55 28 7:26 140 139-143 1040 174 172-176 3/0
1.25 11:24 29 7:36 142 139-144 1079 173 172-174 2/1
1.31 11:54 30 7:54 140 137-144 1105 173 172-174 3/1
1.38 12:24 30 8:06 154 145-159 1246 173 172-174 4/1
1.44 12:55 31 8:22 156 154-159 1304 172 172-172 1/4
1.50 13:26 31 8:20 151 148-154 1259 173 172-174 3/0
1.56 13:59 32 8:40 149 147-153 1291 172 172-172 4/0
1.63 14:34 35 9:16 158 154-159 1464 171 168-172 1/1
1.69 15:08 34 9:04 159 154-166 1440 168 164-172 9/0
1.75 15:40 32 8:37 158 153-165 1362 162 160-164 1/3
1.81 16:09 29 7:51 151 149-152 1185 163 162-164 10/0
1.88 16:38 28 7:32 145 144-146 1093 166 162-170 2/0
1.94 17:08 30 7:59 143 142-145 1141 166 158-170 1/2
2.00 17:37 29 7:50 142 141-143 1113 170 168-172 2/3
2.06 18:09 32 8:39 140 138-143 1210 172 172-172 0/7
2.13 18:41 31 8:19 146 145-147 1214 172 172-172 0/5
2.19 19:09 29 7:41 147 143-150 1130 171 168-172 3/1
2.25 19:39 29 7:51 146 142-148 1145 170 168-172 4/0
2.31 20:06 27 7:11 150 149-153 1077 173 170-178 1/0
2.38 20:32 26 6:53 148 146-149 1019 175 174-176 1/2
2.44 20:59 27 7:14 148 147-149 1071 172 172-174 0/4
2.50 21:24 25 6:44 149 148-150 1002 175 172-180 0/8
2.56 21:50 26 6:55 148 146-151 1023 177 176-180 1/1
2.63 22:21 31 8:16 148 147-149 1224 165 162-170 0/4
2.69 22:54 33 8:45 145 144-148 1270 165 164-166 1/3
2.75 23:30 36 9:36 141 139-144 1354 158 156-160 0/2
2.81 24:05 35 9:23 138 135-140 1294 161 150-172 1/5
2.88 24:33 28 7:22 145 141-149 1069 173 172-174 1/4
2.94 25:00 28 7:26 146 145-149 1085 176 174-180 4/4
3.00 25:29 29 7:38 150 148-151 1145 175 174-176 4/1
3.06 25:58 29 7:47 155 151-158 1205 176 176-178 1/1
3.13 26:28 30 8:01 155 152-158 1242 176 174-176 3/0
3.19 26:59 31 8:19 152 149-154 1264 174 174-176 3/0
3.25 27:33 33 8:54 148 147-149 1317 173 172-174 1/0
3.31 28:06 34 8:59 145 143-146 1302 168 162-170 6/0
3.38 28:36 30 7:54 147 146-147 1160 169 168-170 4/1
3.44 29:03 27 7:15 146 144-147 1059 172 168-178 5/1
3.50 29:32 29 7:44 143 140-145 1105 165 164-170 1/3
3.56 30:02 30 8:03 145 143-147 1167 164 164-166 0/6
3.63 30:32 30 7:59 145 144-147 1157 166 164-168 0/8
3.69 31:06 34 9:02 144 142-147 1302 164 148-172 0/3
3.75 31:35 29 7:48 144 143-146 1122 174 172-174 2/1
3.81 32:05 30 7:59 145 143-146 1158 174 164-178 0/1
3.88 32:36 30 8:02 145 144-146 1165 174 172-176 6/0
3.94 33:07 31 8:21 148 147-149 1237 174 174-176 4/4
4.00 33:40 33 8:54 148 146-150 1316 174 172-176 2/1
4.06 34:14 34 9:01 144 141-145 1299 170 168-172 7/0
4.13 34:48 34 8:56 139 136-144 1242 170 170-172 7/1
4.19 35:16 28 7:33 139 137-141 1049 171 170-172 8/0
4.25 35:45 29 7:39 141 140-142 1079 176 170-184 1/3
4.31 36:13 28 7:28 141 138-142 1053 179 158-188 0/3
4.38 36:47 35 9:13 134 133-136 1236 158 156-160 0/1
4.44 37:21 34 9:05 138 134-144 1253 160 156-162 4/0
4.50 37:52 31 8:19 143 140-144 1188 163 162-164 0/6
4.56 38:25 33 8:46 139 137-141 1219 161 156-162 2/3
4.62 38:57 32 8:27 139 138-142 1174 162 160-164 0/6
4.69 39:28 31 8:20 138 137-139 1150 163 162-164 1/3
4.75 40:00 32 8:28 137 137-137 1159 164 164-164 0/6
4.81 40:32 32 8:27 138 137-139 1165 164 162-166 3/1
4.87 41:03 31 8:24 140 139-140 1175 165 164-166 0/5
4.94 41:33 30 7:58 142 141-144 1132 166 164-168 0/5
5.00 42:05 32 8:32 144 142-145 1229 163 162-166 0/4
5.06 42:37 32 8:25 144 143-145 1213 163 162-166 7/0
5.12 43:07 30 8:05 144 143-145 1164 165 164-166 0/2
5.19 43:37 30 8:03 145 145-146 1168 166 164-166 1/3
5.25 44:09 32 8:35 145 145-146 1246 165 164-166 0/5
5.31 44:40 30 8:07 147 146-148 1194 163 162-164 1/0
5.38 45:11 31 8:14 146 145-148 1202 163 162-164 0/6
5.44 45:41 30 8:07 145 143-149 1178 165 164-168 0/3
5.50 46:12 31 8:16 144 143-145 1191 165 162-168 2/1
5.56 46:43 31 8:20 144 143-145 1199 164 162-166 1/2
5.63 47:16 32 8:36 144 144-145 1239 163 162-166 0/4
5.69 47:47 32 8:30 146 144-148 1242 164 162-166 0/1
5.75 48:20 33 8:40 148 146-148 1284 164 162-166 0/1
5.81 48:51 31 8:10 147 146-148 1200 165 164-166 2/2
5.88 49:21 30 8:06 146 146-147 1182 165 164-166 3/2
5.94 49:54 33 8:42 145 143-147 1262 163 160-166 0/5
6.00 50:30 36 9:39 143 141-144 1381 162 160-164 1/3
6.06 51:05 35 9:28 144 143-145 1363 163 162-166 1/4
6.13 51:39 33 8:53 144 143-144 1280 165 164-166 4/0
6.19 52:10 31 8:21 146 145-148 1219 166 166-168 2/1
6.25 52:43 33 8:49 148 146-148 1304 162 158-166 2/0
6.31 53:17 34 9:01 148 147-148 1335 163 162-164 1/2
6.36 53:45 28 9:39 146 144-147 1409 159 148-162 4/0

Heart

142/166max
  • Show Beats/Mile

Elevation

Asc 203m, Range 68m, Flat prediction 53:39
Elevation Graph
Biggest Climbs (m) Min/mi
21 4.2% 8:04
16 3.0% 9:36
15 3.5% 7:44
14 8.2% 8:50
14 7.3% 8:54
14 4.1% 8:14
See your biggest climbs

Cadence

166 (188 max) Stride Length: 115cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 64.4 169 4.3 34:36 8:05
Walk 35.6 159 2.1 19:09 9:12

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:42 6:52 52.01% More
800m 3:38 7:20 58.23% More
1km 4:40 7:31 59.22% More
Mile 7:46 7:46 60.52% More
5k 25:06 8:05 63.80% More
5 miles 40:57 8:11 63.93% More
10k 52:18 8:25 62.62% More

Predictions

Dist Time Per Mile WAVA
1M 7:34 7:34 62.08
5km 25:09 8:06 63.66
5M 41:39 8:20 62.85
10km 52:26 8:26 62.46
10M 1:26:50 8:41 62.48
Half 1:55:37 8:50 61.68
20M 3:01:03 9:03 62.42
Mara 4:01:03 9:12 62.51
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