Wed 18th Jan 2023 at 4:30pm by iceblue

Run > Intervals
  • Time
    57:53
  • Miles
    7.04
  • Min/mi
    8:13
  • Pacing
    60%
  • WAVA
    66.36
  • Stride(cm)
    108
  • Cals
    453
  • Cadence
    181
  • BPM
    144
  • %MHR
    84.3
  • B/mi
    1186
  • Asc(m)
    161
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 9:00(9:00/m) 141/146bpm [1268b/mi] 74cal 6.67/7.16mph
2) 0.83m - 7:16(8:44/m) 133/139bpm [1161b/mi] 49cal 6.87/7.08mph
3) 0.44m - 3:00(6:51/m) 133/136bpm [910b/mi] 20cal 8.77/9.1mph
4) 0.22m - 2:00(8:59/m) 136/144bpm [1222b/mi] 14cal 6.68/9.1mph
5) 0.44m - 3:00(6:49/m) 136/148bpm [927b/mi] 20cal 8.8/9.12mph
6) 0.22m - 2:00(8:59/m) 138/145bpm [1239b/mi] 14cal 6.68/9.12mph
7) 0.44m - 3:00(6:48/m) 141/158bpm [958b/mi] 22cal 8.83/9.27mph
8) 0.22m - 2:00(9:06/m) 144/158bpm [1309b/mi] 16cal 6.6/9.37mph
9) 0.43m - 3:00(7:00/m) 146/155bpm [1022b/mi] 24cal 8.57/8.83mph
10) 0.21m - 2:00(9:28/m) 156/175bpm [1476b/mi] 17cal 6.34/8.87mph
11) 0.43m - 3:00(7:03/m) 153/156bpm [1079b/mi] 26cal 8.51/8.85mph
12) 0.2m - 2:00(9:55/m) 153/156bpm [1517b/mi] 17cal 6.05/8.83mph
13) 0.43m - 3:00(6:58/m) 157/163bpm [1095b/mi] 27cal 8.61/8.89mph
14) 0.21m - 2:00(9:39/m) 156/158bpm [1506b/mi] 18cal 6.22/9.06mph
15) 1m - 8:54(8:54/m) 151/156bpm [1344b/mi] 73cal 6.74/7.14mph
16) 0.32m - 2:44(8:38/m) 151/154bpm [1303b/mi] 22cal 6.95/7.12mph

6 x 3 mins with 2 min recovery. Pleased with splits.
9:00 7:16 3:00 2:00 3:00 2:00 3:00 2:00 3:00 2:00 3:00 2:00 3:00 2:00 8:54 2:44
Pin Map
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Pace

6% 4% 33% 23% 32% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:15 1:15 10:01 141 138-143 1413 182 120-190 3/9
0.25 2:23 1:08 9:06 144 142-145 1311 187 186-188 3/5
0.38 3:29 1:06 8:46 145 144-146 1272 186 184-188 5/3
0.50 4:35 1:06 8:49 142 138-146 1251 185 184-186 0/4
0.63 5:40 1:05 8:36 139 138-141 1196 185 182-188 1/11
0.75 6:47 1:07 8:53 140 137-143 1245 184 182-186 0/3
0.88 7:53 1:07 8:54 142 141-143 1264 184 182-184 3/2
1.00 10:15 2:22 +1:16 18:53 133 130-138 2510 185 182-188 7/4
1.13 11:19 1:04 8:34 127 124-134 1088 185 184-188 4/4
1.25 12:25 1:06 8:47 133 128-136 1167 181 180-182 5/3
1.38 13:31 1:06 8:47 134 132-138 1177 183 180-186 4/8
1.50 14:47 1:17 +12 10:13 134 132-135 1368 182 180-184 5/3
1.63 15:53 1:06 8:48 136 133-139 1196 181 180-182 2/4
1.75 16:59 1:06 8:45 132 130-133 1154 180 176-182 3/4
1.88 18:01 1:02 8:13 133 132-135 1093 183 176-192 4/3
2.00 18:53 53 7:00 133 131-134 931 186 184-188 6/2
2.13 19:44 51 6:51 133 131-134 911 185 182-188 4/4
2.25 20:35 51 6:47 134 132-135 908 183 182-186 2/10
2.38 21:42 1:07 8:54 138 134-142 1227 173 164-184 8/2
2.50 22:46 1:04 8:33 133 131-136 1136 177 174-188 2/5
2.63 23:39 53 7:01 139 132-148 975 185 182-188 5/4
2.75 24:30 51 6:47 136 135-138 924 185 182-188 6/3
2.88 25:21 51 6:51 136 135-138 932 184 182-186 2/8
3.00 26:22 1:01 8:08 133 121-139 1081 176 164-186 4/0
3.13 27:28 1:06 8:49 141 139-145 1244 175 172-178 5/6
3.25 28:21 53 7:08 142 139-144 1012 184 178-186 8/2
3.38 29:13 51 6:48 142 141-145 966 184 182-188 1/7
3.50 30:05 52 6:57 140 131-145 973 183 180-186 2/2
3.63 31:00 56 7:26 146 130-158 1086 182 168-186 3/3
3.75 32:08 1:07 8:57 142 140-146 1271 174 170-176 2/7
3.88 33:07 1:00 7:58 144 142-148 1146 181 172-188 5/3
4.00 34:01 53 7:07 150 145-155 1066 185 180-188 3/5
4.13 34:53 52 6:59 144 143-146 1006 183 180-186 6/6
4.25 35:49 56 7:29 145 144-146 1085 178 136-186 7/3
4.38 37:00 1:10 9:23 160 138-174 1502 171 166-176 0/5
4.50 38:00 1:00 8:03 153 150-155 1233 180 176-188 5/2
4.63 38:54 54 7:11 153 152-155 1100 185 182-186 2/11
4.75 39:47 54 7:08 152 151-154 1085 183 180-184 10/2
4.88 40:40 52 6:58 152 151-156 1059 185 180-188 10/4
5.00 41:56 1:16 10:11 154 152-155 1568 171 162-184 1/12
5.13 42:59 1:03 8:21 153 149-160 1277 180 174-186 5/2
5.25 43:53 55 7:16 159 156-163 1156 185 182-186 6/2
5.38 44:46 53 7:02 156 154-158 1098 185 184-188 5/7
5.50 45:37 51 6:49 157 154-160 1070 185 182-188 2/3
5.63 46:51 1:14 9:55 156 153-158 1546 174 164-188 5/4
5.75 47:58 1:06 8:52 155 153-157 1374 174 174-176 8/6
5.88 49:03 1:05 8:41 151 149-153 1312 176 174-178 2/8
6.00 50:10 1:07 8:53 152 150-153 1349 176 174-178 9/1
6.13 53:01 2:51 +1:50 22:51 151 144-153 3450 178 174-184 7/8
6.25 54:17 1:16 10:10 150 144-154 1526 186 182-188 3/8
6.38 55:40 1:23 +15 11:04 150 149-151 1661 180 120-190 8/2
6.50 56:45 1:05 8:38 151 149-152 1304 185 184-186 2/5
6.63 57:52 1:07 8:55 150 147-151 1339 183 182-186 10/1
6.75 58:56 1:04 8:35 151 149-152 1296 184 182-186 2/2
6.87 1:00:00 1:04 8:31 151 150-154 1287 184 182-186 4/3
7.00 1:01:05 1:05 8:37 150 149-152 1292 184 180-188 2/3
7.04 1:01:27 22 9:51 150 149-150 1477 179 178-182 3/3

Heart

144/174max
  • Show Beats/Mile

Elevation

Asc 161m, Range 28m, Flat prediction 57:37
Elevation Graph
Biggest Climbs (m) Min/mi
13 3.3% 8:50
12 6.2% 9:04
See your biggest climbs

Cadence

181 (192 max) Stride Length: 108cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 93.9 181 7 57:30 8:42
Walk 0.5 125 0 20 17:51
Still 0.1 - - 4 -
Pause 5.5 - - 3:33 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:40 6:43 58.03% More
800m 3:28 6:58 61.13% More
1km 4:35 7:23 60.22% More
Mile 7:16 7:16 64.94% More
5k 23:30 7:34 70.13% More
5 miles 39:52 7:58 67.48% More
10k 53:49 8:40 62.59% More

Predictions

Dist Time Per Mile WAVA
1M 7:19 7:19 64.49
5km 24:19 7:50 67.80
5M 40:16 8:03 66.82
10km 50:42 8:10 66.44
10M 1:23:58 8:24 66.09
Half 1:51:48 8:32 64.83
20M 2:55:04 8:45 65.13
Mara 3:53:05 8:54 64.78
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