Tue 24th Jan 2023 at 11:59am by NordRunner

Run > Intervals
  • Time
    48:03
  • Miles
    4.69
  • Min/mi
    10:15
  • Pacing
    67%
  • WAVA
    52.97
  • Stride(cm)
    85
  • Cals
    422
  • Watts
    191
  • Cadence
    184
  • BPM
    151
  • %MHR
    81.1
  • B/mi
    1546
  • Asc(m)
    92
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

2 comments
Split Summary
===
1) 1.5km - 10:00(6:39/km) 133/154bpm [884b/km] 84cal 207/293W
2) 0.82km - 4:00(4:53/km) 168/172bpm [820b/km] 43cal 246/299W
3) 0.26km - 2:00(7:49/km) 146/168bpm [1140b/km] 17cal 142/274W
4) 0.84km - 4:00(4:44/km) 172/178bpm [815b/km] 44cal 242/347W
5) 0.25km - 2:00(8:03/km) 146/170bpm [1174b/km] 17cal 132/220W
6) 0.85km - 4:00(4:41/km) 168/175bpm [786b/km] 43cal 226/291W
7) 0.21km - 2:00(9:19/km) 146/173bpm [1360b/km] 15cal 109/240W
8) 0.75km - 4:00(5:21/km) 166/175bpm [889b/km] 41cal 233/350W
9) 0.2km - 2:00(10:04/km) 140/165bpm [1409b/km] 13cal 114/225W
10) 0.82km - 4:00(4:53/km) 172/181bpm [840b/km] 44cal 245/317W
11) 1.03km - 10:00(9:42/km) 137/178bpm [1330b/km] 60cal 127/340W
12) 0.01km - 3(6:01/km) 138/139bpm [829b/km] 1cal 163/184W
10:00 4:00 2:00 4:00 2:00 4:00 2:00 4:00 2:00 4:00 10:00 3
tipsku
Good speed for the intervals, well done!
NordRunner
Kind :) there was a bit of hill assist but at my age I can't really take proper advantage of anything other than shallow downhills (because of neuromuscular coordination going a bit).

Pace

11% 7% 22% 15% 30% 16%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.06 37 37 9:52 111 96-118 1094 187 118-194 194 86-231 1/0
0.13 1:17 40 10:44 121 118-123 1298 189 186-192 235 209-255 4/0
0.19 2:02 45 11:58 126 123-130 1508 187 182-190 253 222-274 6/0
0.25 2:47 45 12:00 130 127-134 1561 189 184-192 246 226-273 5/0
0.31 3:27 40 10:37 135 133-136 1434 191 188-196 211 181-242 5/0
0.38 4:09 42 11:10 135 133-136 1509 191 182-196 215 186-293 1/1
0.44 5:02 54 14:17 133 131-136 1901 169 98-196 176 82-291 7/0
0.50 5:43 40 10:41 135 131-138 1443 191 186-196 203 152-259 0/2
0.56 6:20 37 9:54 136 135-141 1347 195 192-198 192 187-201 3/2
0.63 6:57 37 9:52 139 136-143 1372 194 190-196 218 201-229 0/2
0.69 7:35 38 10:09 138 134-142 1401 194 192-196 206 197-214 2/2
0.75 8:12 37 9:56 140 138-141 1390 194 192-196 186 163-198 1/1
0.81 8:48 36 9:30 138 136-140 1311 195 192-198 163 148-187 0/3
0.88 9:24 36 9:39 140 138-142 1351 195 194-198 179 175-186 0/3
0.94 10:00 36 9:38 148 143-155 1425 196 192-202 213 188-250 1/1
1.00 10:30 30 8:08 163 156-167 1325 205 204-206 280 247-299 4/0
1.06 11:00 30 7:58 167 166-169 1330 207 206-210 229 198-275 1/2
1.13 11:30 30 7:53 168 166-169 1324 207 206-210 212 202-222 0/1
1.19 12:00 30 7:55 170 168-171 1346 208 206-210 230 220-237 0/1
1.25 12:29 30 7:54 169 167-170 1335 209 206-214 240 226-257 1/4
1.31 12:57 28 7:32 168 167-170 1265 210 208-212 250 243-261 1/1
1.38 13:26 28 7:35 170 168-172 1290 211 210-214 270 260-280 1/1
1.44 13:55 29 7:48 168 167-170 1311 209 208-210 256 231-274 0/2
1.50 14:52 57 15:06 152 134-168 2296 138 116-210 118 65-274 0/2
1.56 15:33 41 10:53 140 133-145 1523 182 116-192 159 72-200 1/2
1.63 16:08 35 9:27 148 144-158 1400 195 188-210 188 161-239 3/0
1.69 16:37 29 7:41 167 160-171 1284 211 210-214 259 233-276 1/3
1.75 17:05 28 7:31 173 171-175 1300 211 210-212 240 228-267 0/4
1.81 17:33 28 7:23 174 173-176 1286 212 210-212 223 209-239 4/0
1.88 18:02 29 7:50 174 172-176 1363 211 208-214 219 210-233 0/5
1.94 18:32 30 8:01 175 173-178 1402 210 208-212 304 243-347 0/6
2.00 19:01 29 7:45 175 173-176 1355 210 208-214 235 210-291 0/5
2.06 19:29 28 7:31 174 173-176 1309 210 208-212 241 221-257 0/1
2.13 19:57 28 7:22 172 170-174 1267 209 206-212 227 208-246 0/5
2.19 20:54 57 15:19 154 135-172 2359 143 100-210 111 38-216 1/2
2.25 21:38 44 11:36 138 135-141 1601 173 108-196 142 65-220 0/5
2.31 22:12 34 9:09 143 139-152 1310 197 190-212 189 165-219 0/5
2.38 22:41 29 7:38 162 153-170 1237 211 206-214 246 217-268 1/5
2.44 23:08 27 7:10 171 169-172 1224 210 208-212 228 217-243 0/8
2.50 23:35 27 7:19 171 169-172 1250 210 208-212 235 222-253 1/6
2.56 24:03 28 7:33 172 170-175 1297 210 208-212 264 237-291 0/6
2.63 24:34 30 8:07 171 167-173 1389 209 206-214 186 138-235 0/3
2.69 25:02 28 7:26 169 166-173 1257 213 210-218 204 168-277 0/3
2.75 25:30 28 7:35 172 170-174 1304 209 208-212 248 213-273 0/5
2.81 25:58 28 7:23 171 170-173 1262 209 208-212 206 195-222 5/0
2.88 27:01 1:03 16:53 153 139-173 2584 131 116-210 99 58-219 6/1
2.94 27:53 51 13:44 137 135-140 1881 145 118-194 115 55-240 7/0
3.00 28:23 30 8:05 149 140-160 1204 203 192-210 195 142-238 0/4
3.06 28:55 32 8:27 167 161-170 1411 209 208-210 304 233-343 0/10
3.13 29:28 33 8:55 171 168-173 1526 206 204-208 275 233-350 0/9
3.19 30:05 37 9:45 174 172-175 1697 203 200-206 338 298-350 0/1
3.25 30:38 33 8:51 171 168-174 1513 204 202-204 226 202-291 1/0
3.31 31:11 34 8:57 165 162-169 1476 205 202-208 173 149-194 1/1
3.38 31:42 30 8:01 161 160-163 1290 207 202-208 129 119-141 0/5
3.44 32:23 41 10:57 159 150-165 1740 172 118-208 144 69-225 2/1
3.50 33:34 1:11 19:03 135 127-150 2571 119 110-188 88 56-183 1/3
3.56 34:10 36 9:30 140 132-154 1331 195 186-214 196 157-233 1/0
3.63 34:36 26 6:56 161 156-166 1115 215 214-216 216 208-234 3/0
3.69 35:03 27 7:14 170 166-173 1230 215 214-216 258 236-271 3/0
3.75 35:35 32 8:32 174 171-176 1484 209 206-212 278 207-317 7/0
3.81 36:04 29 7:51 174 172-175 1367 211 208-214 192 173-216 1/1
3.88 36:33 29 7:40 175 174-176 1342 210 206-212 240 219-254 4/1
3.94 37:02 29 7:51 175 173-177 1375 209 208-210 258 245-283 2/2
4.00 37:35 32 8:35 176 175-178 1512 205 204-208 276 230-296 7/0
4.06 38:17 42 11:12 176 171-181 1971 180 110-206 243 169-340 1/4
4.13 39:36 1:19 21:03 149 136-171 3137 111 92-116 108 67-190 2/3
4.19 40:46 1:10 18:43 134 124-139 2509 128 94-188 134 61-234 0/10
4.25 41:54 1:08 18:11 136 127-142 2473 123 94-192 128 63-229 0/6
4.31 42:44 50 13:15 137 134-140 1814 192 186-196 145 87-236 0/5
4.38 43:56 1:12 19:11 130 125-135 2493 168 102-198 80 18-164 0/3
4.44 44:49 54 14:18 129 120-136 1844 171 94-194 129 12-213 0/5
4.50 45:53 1:04 17:06 128 123-136 2189 175 110-196 94 29-174 0/5
4.56 46:36 43 11:24 136 133-138 1550 192 190-196 157 134-170 0/0
4.62 47:18 42 11:20 139 137-141 1574 189 186-192 169 158-177 1/0
4.69 48:03 44 11:48 141 137-144 1664 186 114-192 174 112-196 0/0

Heart

151/181max
  • Show Beats/Mile

Elevation

Asc 92m, Range 112m, Flat prediction 47:38
Elevation Graph
Biggest Climbs (m) Min/mi
29 3.7% 11:32
15 3.2% 9:39
14 6.8% 9:26
See your biggest climbs

Power

191W (350 max)
Power Graph
Power Bands

Cadence

184 (218 max) Stride Length: 85cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 80.8 200 4.2 38:50 9:10
Walk 18.7 116 0.5 8:59 19:52
Still 0.5 - - 14 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:49 7:17 50.18% More
800m 3:44 7:30 58.61% More
1km 4:55 7:55 57.99% More
Mile 8:24 8:24 57.92% More
5k 27:58 9:00 59.33% More

Predictions

Dist Time Per Mile WAVA
1M 9:26 9:26 51.56
5km 31:08 10:01 53.28
5M 51:24 10:17 52.86
10km 1:04:38 10:24 52.63
10M 1:46:43 10:40 52.85
Half 2:21:50 10:50 52.30
20M 3:41:31 11:05 53.07
Mara 4:54:26 11:14 53.24

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