Fri 20th Jan 2023 at 12:46pm by the hickmanator
Run > Intervals
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Time
40:02
-
Miles 5.00
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Min/mi 8:00
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Pacing
85%
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WAVA
65.41
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Stride(cm)
121
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Cals
539
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Cadence
167
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BPM
150
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%MHR
87.1
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B/mi 1199
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Asc(m)
141
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Hillscore
4
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Surface
Road
Notes & Comments
10min warm 2x 10min threshold 2min recover & cool dn
===
1) 1m - 8:59(8:59/m) 139/151bpm [1250b/mi] 111cal 6.68/7.01mph
2) 0.12m - 1:01(8:32/m) 147/150bpm [1255b/mi] 14cal 7.03/7.33mph
3) 1m - 7:18(7:18/m) 156/169bpm [1139b/mi] 107cal 8.22/8.72mph
4) 0.39m - 2:42(7:01/m) 158/163bpm [1108b/mi] 39cal 8.56/9.08mph
5) 0.19m - 2:00(10:40/m) 150/169bpm [1601b/mi] 23cal 5.62/9.04mph
6) 1m - 6:59(6:59/m) 154/162bpm [1074b/mi] 105cal 8.6/9.04mph
7) 0.43m - 3:01(6:58/m) 162/167bpm [1128b/mi] 47cal 8.62/9.35mph
8) 0.19m - 2:00(10:30/m) 150/166bpm [1575b/mi] 21cal 5.71/8.52mph
9) 0.69m - 6:02(8:47/m) 144/150bpm [1264b/mi] 72cal 6.83/7.18mph
===
1) 1m - 8:59(8:59/m) 139/151bpm [1250b/mi] 111cal 6.68/7.01mph
2) 0.12m - 1:01(8:32/m) 147/150bpm [1255b/mi] 14cal 7.03/7.33mph
3) 1m - 7:18(7:18/m) 156/169bpm [1139b/mi] 107cal 8.22/8.72mph
4) 0.39m - 2:42(7:01/m) 158/163bpm [1108b/mi] 39cal 8.56/9.08mph
5) 0.19m - 2:00(10:40/m) 150/169bpm [1601b/mi] 23cal 5.62/9.04mph
6) 1m - 6:59(6:59/m) 154/162bpm [1074b/mi] 105cal 8.6/9.04mph
7) 0.43m - 3:01(6:58/m) 162/167bpm [1128b/mi] 47cal 8.62/9.35mph
8) 0.19m - 2:00(10:30/m) 150/166bpm [1575b/mi] 21cal 5.71/8.52mph
9) 0.69m - 6:02(8:47/m) 144/150bpm [1264b/mi] 72cal 6.83/7.18mph
8:59 1:01 7:18 2:42 2:00 6:59 3:01 2:00 6:02
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 36 | 36 | 9:41 | 113 99-123 | 1095 | 155 152-160 | 2/0 |
0.13 | 1:12 | 35 | 9:26 | 128 122-133 | 1207 | 156 154-160 | 0/3 |
0.19 | 1:47 | 36 | 9:30 | 133 131-134 | 1264 | 156 154-156 | 2/3 |
0.25 | 2:21 | 34 | 9:01 | 136 133-137 | 1226 | 156 156-156 | 4/0 |
0.31 | 2:56 | 34 | 9:11 | 139 137-140 | 1276 | 156 156-158 | 7/5 |
0.38 | 3:29 | 34 | 9:01 | 140 136-144 | 1263 | 158 156-160 | 0/5 |
0.44 | 4:03 | 34 | 9:00 | 143 141-146 | 1287 | 159 158-162 | 5/0 |
0.50 | 4:36 | 33 | 8:50 | 142 140-144 | 1254 | 160 160-160 | 15/0 |
0.56 | 5:10 | 34 | 8:58 | 142 140-145 | 1273 | 160 156-162 | 2/3 |
0.63 | 5:43 | 33 | 8:50 | 145 142-147 | 1281 | 159 158-160 | 0/15 |
0.69 | 6:15 | 32 | 8:37 | 148 147-151 | 1275 | 160 160-162 | 0/2 |
0.75 | 6:48 | 33 | 8:45 | 147 145-150 | 1287 | 159 158-162 | 2/1 |
0.81 | 7:21 | 33 | 8:48 | 142 139-148 | 1250 | 160 158-162 | 2/1 |
0.88 | 7:54 | 33 | 8:43 | 142 140-144 | 1238 | 161 160-162 | 1/0 |
0.94 | 8:27 | 33 | 8:52 | 145 143-147 | 1286 | 160 156-162 | 0/1 |
1.00 | 9:00 | 33 | 8:41 | 146 145-148 | 1268 | 161 160-164 | 1/1 |
1.06 | 9:31 | 31 | 8:23 | 147 144-149 | 1231 | 160 158-164 | 0/3 |
1.13 | 10:02 | 31 | 8:21 | 147 146-149 | 1228 | 163 162-172 | 1/0 |
1.19 | 10:32 | 30 | 7:52 | 149 146-152 | 1173 | 172 172-174 | 3/0 |
1.25 | 10:59 | 27 | 7:18 | 153 152-155 | 1116 | 172 172-174 | 2/0 |
1.31 | 11:26 | 27 | 7:08 | 157 154-158 | 1119 | 172 172-172 | 0/0 |
1.38 | 11:52 | 26 | 7:00 | 158 155-160 | 1106 | 172 172-174 | 6/0 |
1.44 | 12:19 | 27 | 7:05 | 161 159-163 | 1141 | 173 172-176 | 1/2 |
1.50 | 12:48 | 29 | 7:41 | 164 161-169 | 1261 | 168 162-176 | 1/4 |
1.56 | 13:14 | 26 | 7:02 | 160 157-164 | 1125 | 174 172-176 | 0/2 |
1.63 | 13:42 | 28 | 7:23 | 156 152-162 | 1153 | 172 172-172 | 1/1 |
1.69 | 14:10 | 28 | 7:25 | 154 150-157 | 1142 | 170 168-172 | 3/0 |
1.75 | 14:37 | 27 | 7:12 | 161 160-161 | 1160 | 172 172-172 | 2/0 |
1.81 | 15:04 | 27 | 7:12 | 158 157-159 | 1137 | 172 172-172 | 0/1 |
1.88 | 15:31 | 27 | 7:14 | 155 152-159 | 1120 | 171 170-172 | 0/6 |
1.94 | 15:59 | 28 | 7:30 | 151 150-152 | 1132 | 172 172-172 | 0/1 |
2.00 | 16:26 | 27 | 7:17 | 152 151-153 | 1107 | 172 172-172 | 2/0 |
2.06 | 16:53 | 27 | 7:09 | 153 152-153 | 1094 | 174 172-176 | 1/2 |
2.13 | 17:20 | 28 | 7:21 | 155 154-157 | 1140 | 173 172-174 | 1/4 |
2.19 | 17:48 | 27 | 7:14 | 156 154-157 | 1128 | 173 172-174 | 3/0 |
2.25 | 18:14 | 26 | 6:58 | 157 157-158 | 1094 | 175 174-176 | 2/0 |
2.31 | 18:42 | 28 | 7:32 | 158 157-159 | 1190 | 176 174-180 | 1/1 |
2.38 | 19:09 | 27 | 7:09 | 158 158-159 | 1129 | 177 176-180 | 0/3 |
2.44 | 19:33 | 25 | 6:33 | 160 160-161 | 1048 | 177 176-178 | 7/0 |
2.50 | 19:58 | 25 | 6:41 | 162 161-163 | 1082 | 177 174-178 | 1/0 |
2.56 | 20:33 | 34 | 9:07 | 165 162-167 | 1505 | 166 156-178 | 0/3 |
2.63 | 21:15 | 42 | 11:15 | 154 147-161 | 1732 | 147 118-158 | 0/3 |
2.69 | 21:58 | 43 | 11:29 | 134 126-146 | 1539 | 136 116-162 | 2/5 |
2.75 | 22:22 | 24 | 6:30 | 133 125-146 | 865 | 174 162-178 | 3/0 |
2.81 | 22:47 | 24 | 6:30 | 149 146-150 | 969 | 176 174-178 | 4/0 |
2.88 | 23:12 | 26 | 6:53 | 147 144-152 | 1013 | 175 174-178 | 0/2 |
2.94 | 23:38 | 26 | 6:55 | 153 148-157 | 1059 | 177 176-178 | 1/1 |
3.00 | 24:05 | 27 | 7:08 | 158 157-158 | 1126 | 176 174-176 | 1/5 |
3.06 | 24:31 | 26 | 6:54 | 155 154-156 | 1069 | 179 176-180 | 6/0 |
3.13 | 24:58 | 27 | 7:07 | 155 153-157 | 1102 | 177 172-180 | 2/2 |
3.19 | 25:24 | 26 | 7:01 | 156 154-158 | 1094 | 178 178-178 | 3/0 |
3.25 | 25:50 | 26 | 6:50 | 154 152-157 | 1052 | 176 172-180 | 0/7 |
3.31 | 26:15 | 26 | 6:48 | 155 153-156 | 1054 | 176 174-178 | 1/1 |
3.38 | 26:42 | 27 | 7:05 | 156 154-159 | 1105 | 176 174-176 | 1/0 |
3.44 | 27:09 | 27 | 7:10 | 157 154-159 | 1126 | 177 174-180 | 0/6 |
3.50 | 27:36 | 28 | 7:25 | 158 157-159 | 1171 | 173 170-176 | 2/0 |
3.56 | 28:04 | 28 | 7:28 | 160 158-162 | 1194 | 174 170-176 | 5/3 |
3.63 | 28:30 | 26 | 6:52 | 159 157-160 | 1091 | 175 174-178 | 3/0 |
3.69 | 28:57 | 27 | 7:10 | 158 157-159 | 1132 | 176 174-178 | 0/3 |
3.75 | 29:24 | 27 | 7:14 | 159 158-162 | 1151 | 177 174-180 | 0/2 |
3.81 | 29:51 | 27 | 7:06 | 158 158-160 | 1123 | 176 176-176 | 8/0 |
3.88 | 30:17 | 26 | 6:57 | 160 158-162 | 1113 | 177 176-178 | 1/1 |
3.94 | 30:41 | 24 | 6:20 | 163 162-166 | 1031 | 181 176-184 | 3/0 |
4.00 | 31:06 | 25 | 6:47 | 164 163-167 | 1113 | 182 180-184 | 2/2 |
4.06 | 31:32 | 26 | 6:56 | 163 163-164 | 1130 | 180 176-184 | 2/3 |
4.13 | 32:00 | 28 | 7:25 | 165 164-166 | 1223 | 173 172-174 | 1/5 |
4.19 | 32:50 | 50 | 13:18 | 157 144-166 | 2088 | 132 118-162 | 3/1 |
4.25 | 33:24 | 35 | 9:14 | 143 142-146 | 1321 | 161 154-162 | 0/5 |
4.31 | 33:58 | 34 | 9:03 | 143 140-145 | 1294 | 161 160-162 | 5/0 |
4.38 | 34:32 | 33 | 8:55 | 138 135-140 | 1230 | 161 158-162 | 1/3 |
4.44 | 35:05 | 33 | 8:50 | 139 134-142 | 1227 | 162 160-164 | 0/6 |
4.50 | 35:38 | 34 | 8:57 | 140 139-140 | 1253 | 162 160-164 | 0/2 |
4.56 | 36:13 | 34 | 9:11 | 142 140-143 | 1303 | 164 162-166 | 4/1 |
4.62 | 36:47 | 34 | 9:05 | 145 143-146 | 1318 | 162 158-164 | 2/1 |
4.69 | 37:20 | 33 | 8:47 | 146 145-147 | 1282 | 163 160-164 | 5/0 |
4.75 | 37:53 | 33 | 8:47 | 144 143-145 | 1265 | 161 160-164 | 0/1 |
4.81 | 38:27 | 34 | 9:06 | 146 145-146 | 1330 | 165 162-166 | 3/0 |
4.87 | 39:00 | 33 | 8:45 | 148 147-148 | 1294 | 164 162-166 | 1/2 |
4.94 | 39:31 | 32 | 8:26 | 148 148-148 | 1248 | 165 164-166 | 1/2 |
5.00 | 40:01 | 30 | 7:53 | 148 148-148 | 1166 | 165 164-166 | 2/3 |
Elevation
Asc 141m,
Range 25m, Flat prediction 39:52
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
15 12.6% | 8:41 |
14 8.2% | 9:05 |
12 2.5% | 7:57 |
See your biggest climbs |
Cadence
167 (184 max)
Stride Length: 121cm
Run: 97.1%
Walk: 2.9%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:16 | 7:16 | 64.64 |
5km | 24:11 | 7:47 | 66.20 |
5M | 40:02 | 8:00 | 65.39 |
10km | 50:24 | 8:07 | 64.98 |
10M | 1:23:28 | 8:21 | 65.00 |
Half | 1:51:08 | 8:29 | 64.17 |
20M | 2:54:01 | 8:42 | 64.94 |
Mara | 3:51:42 | 8:51 | 65.03 |
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