Tue 17th Jan 2023 at 5:00pm by the hickmanator

Run > Intervals
  • cold
  • Time
    45:08
  • Miles
    5.52
  • Min/mi
    8:11
  • Pacing
    75%
  • WAVA
    64.22
  • Stride(cm)
    118
  • Cals
    606
  • Cadence
    167
  • BPM
    153
  • %MHR
    88.9
  • B/mi
    1251
  • Asc(m)
    113
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

10min warm up 5x 5min threshold 90sec recovery cool dn
===
1) 1m - 9:34(9:34/m) 137/147bpm [1310b/mi] 115cal 6.27/6.93mph
2) 0.05m - 26(8:01/m) 145/147bpm [1163b/mi] 7cal 7.48/7.31mph
3) 0.71m - 5:00(7:01/m) 158/165bpm [1108b/mi] 78cal 8.56/9.18mph
4) 0.14m - 1:30(10:26/m) 150/162bpm [1565b/mi] 16cal 5.75/8.52mph
5) 0.72m - 5:00(6:56/m) 160/169bpm [1111b/mi] 73cal 8.64/9.06mph
6) 0.12m - 1:30(12:22/m) 150/166bpm [1856b/mi] 18cal 4.85/8.68mph
7) 0.72m - 5:00(6:56/m) 160/166bpm [1111b/mi] 73cal 8.64/8.89mph
8) 0.12m - 1:30(12:34/m) 153/165bpm [1922b/mi] 16cal 4.78/8.7mph
9) 0.73m - 5:00(6:50/m) 161/169bpm [1099b/mi] 77cal 8.79/9.33mph
10) 0.1m - 1:30(15:18/m) 152/162bpm [2326b/mi] 15cal 3.92/8.62mph
11) 0.72m - 5:00(6:56/m) 160/166bpm [1110b/mi] 74cal 8.65/8.95mph
12) 0.12m - 1:30(12:46/m) 153/170bpm [1953b/mi] 14cal 4.7/8.75mph
13) 0.25m - 2:32(10:12/m) 147/155bpm [1499b/mi] 29cal 5.89/6.24mph
14) 0m - 6(19:26/m) 146/147bpm [2837b/mi] 1cal 3.09/5.89mph
9:34 26 5:00 1:30 5:00 1:30 5:00 1:30 5:00 1:30 5:00 1:30 2:32 6

Pace

9% 6% 12% 7% 66%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 39 39 10:24 111 100-123 1154 142 86-158 0/2
0.13 1:16 37 9:46 129 126-131 1261 156 154-158 1/1
0.19 1:53 37 9:56 131 130-134 1301 155 154-158 4/0
0.25 2:30 37 9:52 137 135-138 1352 155 154-156 4/1
0.31 3:13 44 11:37 132 128-137 1533 161 150-180 0/3
0.38 3:50 37 9:45 140 133-145 1365 156 148-160 0/1
0.44 4:26 36 9:29 143 142-144 1357 158 158-160 1/2
0.50 5:00 34 9:05 141 138-145 1282 159 158-162 3/2
0.56 5:34 35 9:12 139 135-142 1280 158 154-160 3/0
0.63 6:07 33 8:49 144 143-146 1270 159 156-160 2/4
0.69 6:40 33 8:46 143 142-145 1254 159 158-160 0/2
0.75 7:14 33 8:54 143 142-144 1273 158 154-160 1/5
0.81 7:48 35 9:16 141 139-142 1307 159 158-160 2/0
0.88 8:22 34 8:58 144 143-146 1292 160 158-164 0/4
0.94 8:58 36 9:42 142 137-145 1377 159 154-162 2/1
1.00 9:33 35 9:23 141 138-144 1323 157 154-160 4/1
1.06 10:03 29 7:50 145 143-146 1137 165 160-174 1/2
1.13 10:29 26 7:02 151 147-156 1061 176 174-178 1/0
1.19 10:57 28 7:24 155 154-158 1148 178 176-178 0/3
1.25 11:23 26 7:01 160 155-163 1123 179 176-180 3/0
1.31 11:50 26 7:00 156 154-159 1092 182 180-186 2/0
1.38 12:15 25 6:41 163 160-164 1089 181 180-182 3/0
1.44 12:40 25 6:46 164 164-165 1109 181 178-184 1/2
1.50 13:06 26 6:50 163 161-164 1113 182 178-186 0/2
1.56 13:32 27 7:10 155 152-158 1110 180 178-182 0/2
1.63 13:59 26 6:57 154 148-159 1071 177 172-180 1/1
1.69 14:26 27 7:16 160 159-162 1162 176 170-180 3/0
1.75 14:52 26 6:59 160 160-161 1117 178 174-182 0/3
1.81 15:24 32 8:29 161 159-162 1365 165 152-174 0/3
1.88 16:09 46 12:11 147 136-160 1791 134 120-160 0/4
1.94 16:40 31 8:14 138 136-140 1135 165 158-178 3/1
2.00 17:06 26 6:59 148 142-151 1033 176 174-178 2/0
2.06 17:33 27 7:05 154 152-157 1092 174 170-174 1/0
2.13 18:00 27 7:06 159 158-160 1130 175 174-176 0/3
2.19 18:25 26 6:50 161 161-162 1100 178 176-180 1/0
2.25 18:51 26 6:58 163 162-163 1135 180 178-182 2/0
2.31 19:18 27 7:11 162 158-164 1163 179 178-182 4/0
2.38 19:44 26 6:50 165 164-169 1128 181 180-184 3/0
2.44 20:09 25 6:47 166 165-166 1127 182 180-184 0/1
2.50 20:34 24 6:31 166 165-167 1081 181 178-184 1/3
2.56 21:00 26 7:02 166 164-166 1168 177 172-182 2/2
2.63 21:27 26 7:02 164 163-165 1153 176 174-178 1/0
2.69 22:19 52 14:00 157 143-165 2197 126 112-178 0/2
2.75 22:57 38 10:10 140 139-141 1423 153 114-168 2/0
2.81 23:23 26 6:52 144 140-147 989 178 174-182 3/0
2.88 23:49 26 6:53 151 147-153 1038 182 178-184 1/1
2.94 24:14 25 6:47 156 152-159 1059 179 172-180 1/3
3.00 24:40 26 6:49 160 159-162 1091 179 178-180 0/4
3.06 25:06 26 6:57 163 162-165 1133 179 174-180 2/1
3.13 25:32 26 6:59 163 162-164 1137 177 176-180 1/1
3.19 25:59 27 7:05 163 162-163 1153 179 178-180 2/2
3.25 26:25 27 7:10 165 164-165 1181 177 174-178 1/0
3.31 26:52 26 6:58 164 163-165 1143 176 170-178 0/2
3.38 27:19 27 7:16 165 164-166 1198 177 174-180 1/0
3.44 27:45 26 7:00 166 165-166 1162 181 178-182 1/3
3.50 28:21 36 9:32 164 162-165 1564 163 102-180 3/0
3.56 29:17 56 14:54 149 139-161 2221 124 110-162 1/1
3.63 29:43 26 7:01 152 145-158 1066 172 160-178 3/0
3.69 30:07 24 6:20 158 156-159 1002 179 176-180 0/0
3.75 30:31 24 6:25 158 157-159 1014 182 180-184 3/1
3.81 30:57 26 7:03 158 157-160 1114 174 172-178 1/0
3.88 31:24 27 7:07 158 156-159 1125 176 172-178 1/1
3.94 31:50 27 7:05 160 159-162 1132 179 178-180 1/0
4.00 32:17 27 7:08 160 155-164 1142 176 172-178 2/0
4.06 32:43 25 6:44 158 155-162 1065 181 180-182 0/4
4.13 33:07 25 6:36 165 161-168 1089 181 180-182 0/5
4.19 33:32 25 6:39 167 165-168 1110 178 176-180 1/0
4.25 33:59 26 7:01 166 165-168 1165 180 176-182 1/4
4.31 34:24 26 6:49 164 162-165 1118 179 176-184 7/0
4.38 35:20 56 14:56 159 151-162 2375 125 106-174 1/3
4.44 36:05 45 12:04 140 135-148 1689 137 110-168 0/5
4.50 36:31 26 6:52 147 142-153 1009 175 172-180 2/1
4.56 36:57 26 6:56 158 156-158 1094 180 178-182 2/0
4.62 37:24 27 7:15 160 158-161 1161 180 178-182 2/2
4.69 37:51 26 7:02 161 160-163 1132 179 174-182 3/0
4.75 38:17 26 6:59 161 161-162 1124 181 180-182 4/0
4.81 38:42 26 6:50 164 163-166 1122 179 174-182 0/3
4.87 39:07 25 6:39 163 162-165 1085 183 182-184 3/0
4.94 39:34 27 7:05 162 161-163 1148 183 182-184 0/2
5.00 40:01 27 7:07 161 160-162 1145 184 182-184 1/2
5.06 40:27 26 6:54 161 158-165 1112 184 182-186 1/6
5.12 40:52 25 6:45 163 159-165 1101 181 176-184 2/3
5.19 41:35 43 11:31 165 161-169 1900 144 118-186 0/2
5.25 42:23 48 12:40 146 138-158 1850 134 116-160 2/0
5.31 43:02 39 10:25 149 143-154 1553 156 154-158 3/3
5.38 43:39 37 9:51 146 141-153 1439 155 154-158 1/2
5.44 44:17 38 10:10 145 143-149 1474 157 156-160 1/2
5.50 44:56 39 10:24 146 143-147 1519 156 154-158 3/3
5.51 45:07 11 13:28 147 146-147 1979 154 154-154 0/0

Heart

153/169max
  • Show Beats/Mile

Elevation

Asc 113m, Range 15m, Flat prediction 45:54
Elevation Graph
Biggest Climbs (m) Min/mi
12 3.1% 7:00
10 2.0% 6:54
See your biggest climbs

Cadence

167 (186 max) Stride Length: 118cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 92.0 171 5.3 41:30 7:50
Walk 8.0 113 0.2 3:37 16:56
Still 0.0 - - 0 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:40 6:41 53.32% More
800m 3:23 6:49 62.64% More
1km 4:14 6:48 65.39% More
Mile 7:27 7:27 63.03% More
5k 23:19 7:30 68.67% More
5 miles 39:31 7:54 66.23% More

Predictions

Dist Time Per Mile WAVA
1M 7:23 7:23 63.62
5km 24:32 7:54 65.26
5M 40:38 8:08 64.42
10km 51:10 8:14 64.01
10M 1:24:44 8:28 64.03
Half 1:52:49 8:37 63.21
20M 2:56:39 8:50 63.97
Mara 3:55:12 8:59 64.07
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