Mon 23rd Jan 2023 at 12:18pm by ptr_runner

Run > Intervals
  • Time
    48:12
  • Miles
    5.97
  • Min/mi
    8:04
  • Pacing
    92.2%
  • WAVA
    52.64
  • Stride(cm)
    116
  • Cals
    621
  • Cadence
    172
  • BPM
    153
  • %MHR
    79.9
  • B/mi
    1238
  • Asc(m)
    18
  • Surface
    Road

Notes & Comments

3 x 2km at ~4:55/km. But actually did 4:44, 4:45, 4:49

Split Summary
===
1) 1.5km - 8:05(5:23/km) 136/145bpm [733b/km] 92cal 11.13/11.59kmph
2) 2km - 9:28(4:44/km) 158/168bpm [748b/km] 135cal 12.67/15.65kmph
3) 0.2km - 1:08(5:42/km) 150/162bpm [854b/km] 14cal 10.54/12.16kmph
4) 2km - 9:31(4:45/km) 162/168bpm [771b/km] 136cal 12.61/13.23kmph
5) 0.2km - 1:09(5:45/km) 155/162bpm [891b/km] 14cal 10.44/12.6kmph
6) 2km - 9:38(4:49/km) 160/165bpm [771b/km] 132cal 12.46/15.35kmph
7) 0.2km - 1:09(5:44/km) 155/163bpm [889b/km] 14cal 10.45/12.43kmph
8) 1.5km - 8:01(5:21/km) 151/156bpm [807b/km] 84cal 11.22/12.5kmph
9) 0.01km - 3(4:40/km) 152/153bpm [708b/km] 12.87/11.62kmph
8:05 9:28 1:08 9:31 1:09 9:38 1:09 8:01 3

Pace

4% 19% 32% 45%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 34 34 9:06 111 94-128 1010 182 178-184 0/1
0.13 1:07 33 8:52 134 129-138 1187 177 176-178 1/1
0.19 1:41 34 8:58 139 137-140 1247 177 176-178 2/2
0.25 2:13 32 8:33 134 132-136 1147 178 176-180 2/1
0.31 2:45 32 8:38 133 132-136 1149 175 174-176 1/1
0.38 3:18 32 8:34 137 136-139 1175 177 176-178 0/1
0.44 3:49 32 8:27 138 135-140 1166 175 174-178 2/1
0.50 4:24 34 9:12 136 135-138 1251 176 174-178 2/1
0.56 4:57 33 8:45 137 134-139 1199 176 174-178 1/1
0.63 5:28 31 8:17 138 137-140 1142 176 176-176 1/1
0.69 5:59 31 8:22 140 139-142 1171 177 176-178 2/0
0.75 6:31 32 8:31 141 139-142 1201 177 176-178 2/1
0.81 7:03 32 8:28 139 137-141 1178 178 176-182 3/1
0.88 7:36 34 8:58 141 140-142 1265 179 178-180 1/1
0.94 8:06 30 8:02 144 142-144 1156 177 176-180 3/2
1.00 8:34 28 7:24 151 147-157 1118 182 176-184 1/2
1.06 9:02 28 7:26 160 158-161 1190 175 172-176 0/1
1.13 9:32 30 7:53 159 156-161 1254 173 172-174 3/1
1.19 10:03 31 8:16 153 151-155 1266 173 172-174 1/2
1.25 10:34 31 8:15 148 145-151 1221 172 172-174 2/2
1.31 11:05 31 8:18 145 142-152 1202 174 172-174 1/1
1.38 11:34 29 7:49 151 148-153 1179 173 172-174 1/1
1.44 12:02 28 7:35 154 152-155 1169 175 174-176 1/1
1.50 12:28 25 6:43 158 155-160 1062 174 172-176 0/1
1.56 12:56 28 7:30 161 160-163 1208 174 172-174 1/2
1.63 13:24 28 7:29 162 160-165 1213 175 172-178 1/1
1.69 13:50 27 7:05 166 164-167 1177 174 172-174 1/1
1.75 14:18 28 7:25 165 164-166 1223 173 172-174 1/1
1.81 14:46 27 7:18 165 163-166 1205 173 172-174 0/1
1.88 15:13 27 7:13 164 161-165 1184 172 170-172 1/0
1.94 15:41 29 7:36 162 160-164 1232 170 170-172 0/1
2.00 16:12 31 8:08 161 160-162 1310 170 170-172 0/0
2.06 16:40 28 7:28 161 160-162 1203 171 170-172 0/0
2.13 17:09 30 7:53 161 160-162 1269 170 170-170 0/0
2.19 17:40 31 8:12 160 157-162 1313 170 166-172 1/1
2.25 18:14 34 8:58 151 147-154 1354 169 168-170 1/0
2.31 18:47 33 8:48 145 143-147 1275 170 168-174 0/1
2.38 19:15 28 7:25 151 148-154 1121 172 170-174 2/0
2.44 19:43 29 7:38 157 153-162 1198 172 170-172 1/1
2.50 20:12 29 7:47 162 160-164 1261 170 170-172 1/2
2.56 20:43 31 8:10 161 160-162 1315 171 170-172 1/0
2.63 21:12 29 7:45 161 160-162 1247 171 170-172 1/1
2.69 21:41 29 7:48 163 161-164 1272 171 170-172 1/1
2.75 22:10 29 7:42 165 164-165 1271 174 170-180 1/1
2.81 22:38 28 7:30 164 163-165 1229 171 170-172 1/0
2.88 23:07 28 7:34 165 164-165 1249 171 170-172 2/1
2.94 23:35 28 7:27 163 162-164 1214 171 170-172 1/0
3.00 24:03 28 7:32 163 159-165 1227 170 170-172 1/1
3.06 24:32 29 7:39 164 163-165 1255 171 170-174 0/1
3.13 24:59 28 7:20 166 165-167 1218 171 170-172 0/0
3.19 25:28 29 7:39 166 165-167 1269 170 170-170 1/2
3.25 25:58 30 7:57 165 164-166 1311 170 168-170 1/2
3.31 26:27 29 7:44 163 161-164 1261 169 168-170 1/1
3.38 26:55 29 7:37 161 159-162 1225 169 168-170 1/0
3.44 27:24 29 7:48 161 158-163 1255 170 170-170 1/1
3.50 27:52 28 7:28 163 162-163 1218 170 170-172 0/1
3.56 28:24 32 8:30 161 160-162 1370 168 166-170 1/1
3.63 28:58 34 9:06 155 153-157 1411 168 168-168 1/1
3.69 29:31 32 8:39 151 147-156 1306 177 166-200 1/0
3.75 29:56 26 6:50 161 156-163 1101 174 170-184 1/1
3.81 30:25 29 7:44 163 163-164 1260 170 170-172 1/1
3.88 30:54 29 7:41 161 159-163 1237 170 170-170 1/0
3.94 31:24 30 7:57 159 158-160 1263 170 168-170 0/1
4.00 31:58 34 +1 9:03 156 155-157 1412 171 164-176 1/1
4.06 32:27 29 7:47 158 156-162 1230 170 170-172 0/1
4.13 32:56 28 7:35 158 157-160 1198 169 168-170 1/1
4.19 33:26 31 8:11 158 157-159 1294 168 168-168 0/1
4.25 33:56 29 7:50 159 157-161 1246 169 168-170 0/0
4.31 34:24 28 7:31 161 160-162 1210 170 168-170 1/2
4.38 34:53 29 7:42 161 160-163 1240 172 168-176 1/1
4.44 35:22 29 7:45 162 161-163 1255 170 170-170 1/0
4.50 35:52 30 7:59 159 158-160 1269 169 168-170 1/1
4.56 36:22 30 8:01 161 159-162 1292 169 168-170 1/1
4.62 36:49 27 7:20 160 158-161 1173 170 168-170 1/1
4.69 37:19 30 7:54 162 160-163 1281 170 170-172 0/1
4.75 37:47 28 7:25 164 163-165 1216 170 170-172 1/1
4.81 38:15 29 7:40 163 162-163 1249 168 168-170 1/1
4.87 38:44 29 7:39 162 160-164 1241 168 168-168 0/1
4.94 39:17 33 8:51 161 157-163 1425 167 164-168 1/0
5.00 39:50 33 8:46 153 151-157 1342 167 166-168 1/0
5.06 40:23 33 8:42 150 149-153 1306 167 166-168 1/0
5.12 40:54 31 8:23 151 150-152 1265 168 166-168 0/1
5.19 41:26 32 8:26 150 149-151 1266 168 168-170 1/1
5.25 41:57 31 8:15 151 149-152 1246 170 168-172 0/1
5.31 42:31 34 8:57 153 152-155 1370 167 166-168 1/1
5.38 43:03 33 8:41 155 154-155 1346 167 166-168 1/0
5.44 43:37 34 9:04 150 148-151 1360 168 166-170 0/1
5.50 44:09 32 8:29 150 149-151 1273 169 168-170 2/2
5.56 44:41 32 8:28 153 151-156 1294 168 164-170 1/1
5.63 45:15 34 9:02 153 152-153 1381 166 166-168 1/0
5.69 45:48 33 8:49 150 149-153 1323 168 168-168 1/0
5.75 46:19 31 8:23 150 147-153 1256 169 168-170 1/1
5.81 46:52 33 8:44 153 152-154 1337 168 168-168 1/1
5.88 47:26 34 9:05 151 149-153 1371 167 166-168 1/1
5.94 47:56 30 8:00 149 149-150 1192 168 168-168 1/1
5.97 48:14 18 8:55 152 150-153 1356 166 156-168 1/1

Heart

153/167max
  • Show Beats/Mile

Elevation

Asc 18m, Range 10m, Flat prediction 48:12
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

172 (200 max) Stride Length: 116cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 171 6 48:13 8:05
Walk 0.0 0 0 0 NAN:00:00
Pause 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:45 7:03 41.39% More
800m 3:35 7:12 47.10% More
1km 4:33 7:20 48.42% More
Mile 7:34 7:34 50.21% More
5k 24:07 7:46 53.44% More
5 miles 39:44 7:57 53.12% More

Predictions

Dist Time Per Mile WAVA
1M 5:43 5:43 66.49
5km 22:06 7:07 58.33
5M 39:00 7:48 54.11
10km 50:33 8:08 52.30
10M 1:29:13 8:55 49.06
Half 2:03:10 9:24 46.72
20M 3:24:06 10:12 44.67
Mara 4:41:44 10:45 43.16
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