Fri 20th Jan 2023 at 12:46pm by the hickmanator

Run > Intervals

  • Time
    40:02
  • Miles
    5.00
  • Min/mi
    8:00
  • Pacing
    85%
  • WAVA
    65.41
  • Stride(cm)
    121
  • Cals
    539
  • Cadence
    167
  • BPM
    150
  • %MHR
    87.1
  • B/mi
    1199
  • Asc(m)
    141
  • Hillscore
    4
  • 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
8:59 1:01 7:18 2:42 2:00 6:59 3:01 2:00 6:02

Pace

2% 1% 9% 30% 57%

Splits

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

Heart

150/169max
  • Show Beats/Mile

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

Distance Time Mins/mi WAVA Fastest
400m 1:40 6:41 53.42% More
800m 3:24 6:51 62.22% More
1km 4:15 6:51 64.97% More
Mile 6:59 6:59 67.32% More
5k 22:51 7:21 70.09% More
5 miles 40:01 8:00 65.42% More

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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