Tue 24th Jan 2023 at 4:34pm by iceblue

Run > Intervals
  • Time
    56:21
  • Miles
    6.93
  • Min/mi
    8:08
  • Pacing
    37%
  • WAVA
    67.03
  • Stride(cm)
    108
  • Cals
    374
  • Cadence
    183
  • BPM
    138
  • %MHR
    80.5
  • B/mi
    1120
  • Asc(m)
    183
  • Hillscore
    3
  • Surface
    Grass

Notes & Comments

Split Summary
===
1) 1m - 8:59(8:59/m) 123/145bpm [1104b/mi] 53cal 6.68/7.33mph
2) 0.61m - 5:26(8:54/m) 127/130bpm [1129b/mi] 32cal 6.75/7.64mph
3) 0.85m - 6:00(7:04/m) 127/131bpm [897b/mi] 35cal 8.49/8.68mph
4) 0.23m - 2:00(8:39/m) 127/142bpm [1098b/mi] 11cal 6.94/8.68mph
5) 0.84m - 6:00(7:11/m) 130/134bpm [933b/mi] 35cal 8.35/8.6mph
6) 0.21m - 2:00(9:23/m) 133/136bpm [1248b/mi] 12cal 6.4/8.45mph
7) 0.83m - 6:00(7:15/m) 134/143bpm [972b/mi] 37cal 8.27/8.7mph
8) 0.21m - 2:00(9:28/m) 144/171bpm [1364b/mi] 14cal 6.34/8.72mph
9) 0.83m - 6:00(7:13/m) 137/147bpm [989b/mi] 38cal 8.31/8.58mph
10) 0.2m - 2:00(9:50/m) 167/180bpm [1643b/mi] 17cal 6.1/8.6mph
11) 1m - 8:53(8:53/m) 167/177bpm [1484b/mi] 83cal 6.75/7.35mph
12) 0.12m - 1:04(8:40/m) 151/164bpm [1310b/mi] 7cal 6.92/7.47mph

4 x 6 min with 2 min recovery. Wore spikes on football pitch. Felt more stable in x-talons last week.
8:59 5:26 6:00 2:00 6:00 2:00 6:00 2:00 6:00 2:00 8:53 1:04
Pin Map
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Pace

4% 3% 27% 18% 47%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 38 38 10:01 114 100-132 1141 181 120-192 1/7
0.13 1:11 34 9:01 137 133-139 1236 186 184-186 0/2
0.19 1:44 32 8:38 138 134-141 1190 186 184-188 0/0
0.25 2:20 36 9:34 141 140-143 1348 183 180-186 0/3
0.31 2:53 34 8:56 141 136-143 1261 184 184-184 0/2
0.38 3:26 33 8:49 120 116-131 1057 184 184-186 5/0
0.44 4:00 34 9:01 116 115-117 1046 185 184-186 3/0
0.50 4:33 33 8:46 117 116-117 1025 184 182-184 0/1
0.56 5:05 32 8:34 117 116-117 1003 185 184-186 1/2
0.63 5:37 32 8:37 116 115-117 1000 186 184-188 0/6
0.69 6:10 33 8:44 117 115-119 1021 185 184-186 0/7
0.75 6:43 33 8:43 122 121-123 1063 184 184-184 3/0
0.81 7:17 34 9:10 120 117-122 1100 186 184-188 3/0
0.88 7:53 36 9:34 116 114-118 1110 184 184-184 2/2
0.94 8:25 32 8:35 117 115-118 1004 187 186-188 0/5
1.00 10:51 2:26 +1:54 38:50 120 116-128 4660 185 182-188 1/1
1.06 11:23 33 8:44 125 121-129 1091 188 186-190 0/5
1.13 11:55 32 8:24 128 126-129 1076 187 186-190 5/0
1.19 12:29 34 8:58 125 124-126 1121 186 184-190 3/0
1.25 13:02 33 8:53 126 125-128 1119 184 184-186 0/6
1.31 13:35 33 8:47 126 126-126 1106 183 180-184 2/3
1.38 14:10 35 9:20 126 125-127 1176 182 180-184 6/0
1.44 14:44 34 9:02 128 126-130 1157 181 180-182 0/8
1.50 15:17 33 8:51 128 126-129 1133 180 180-180 2/1
1.56 15:50 33 8:56 127 126-128 1134 180 180-180 2/0
1.63 16:25 34 9:11 126 126-127 1158 181 178-188 1/5
1.69 16:51 26 7:00 127 126-128 888 189 188-190 1/3
1.75 17:18 27 7:17 127 126-127 926 187 184-190 8/0
1.81 17:44 25 6:43 128 126-130 860 189 184-192 1/3
1.88 18:11 28 7:22 126 125-129 929 188 186-190 0/8
1.94 18:38 26 7:01 122 119-124 856 185 182-188 7/0
2.00 19:04 26 6:58 125 123-127 870 187 186-188 2/0
2.06 19:30 26 6:56 128 127-129 888 188 186-190 2/3
2.13 19:57 27 7:13 129 128-130 931 186 182-188 2/3
2.19 20:23 27 7:06 130 129-130 923 186 184-188 5/0
2.25 20:50 26 7:01 128 127-130 899 186 182-188 1/6
2.31 21:16 26 7:04 128 125-129 904 186 182-188 1/4
2.38 21:43 27 7:09 130 129-130 930 185 184-186 5/1
2.44 22:09 26 7:04 129 128-129 911 187 184-190 0/2
2.50 22:39 29 7:47 130 122-142 1012 181 166-188 1/5
2.56 23:13 34 9:03 125 122-127 1132 176 174-178 4/1
2.63 23:44 32 8:27 128 128-129 1082 178 176-178 2/0
2.69 24:16 32 8:34 129 128-130 1105 178 176-180 1/3
2.75 24:43 26 7:03 129 128-129 910 184 180-188 1/3
2.81 25:10 27 7:14 130 128-131 940 188 186-190 5/1
2.88 25:37 27 7:04 132 130-134 934 185 182-186 1/2
2.94 26:04 27 7:17 130 128-131 946 187 186-188 0/4
3.00 26:30 26 6:57 130 129-130 904 186 184-188 2/0
3.06 26:57 27 7:09 131 129-133 937 186 182-188 3/3
3.13 27:24 27 7:18 129 128-132 942 184 182-184 1/3
3.19 27:51 27 7:17 129 128-129 938 186 184-186 2/1
3.25 28:19 27 7:16 130 130-131 946 188 186-188 5/0
3.31 28:46 27 7:11 131 130-132 940 186 184-188 1/2
3.38 29:14 28 7:29 130 130-131 972 184 182-186 2/2
3.44 29:41 27 7:11 132 131-132 947 185 182-188 2/2
3.50 30:07 26 7:04 132 131-132 933 187 186-188 0/1
3.56 30:42 35 9:18 133 132-133 1236 182 172-186 1/4
3.63 31:17 35 9:16 134 133-135 1241 177 176-178 1/0
3.69 31:51 34 9:04 132 130-132 1196 178 178-178 3/2
3.75 32:22 32 8:30 131 129-133 1113 181 178-190 1/4
3.81 32:50 28 7:21 132 130-133 969 187 184-190 1/3
3.88 33:17 27 7:17 137 134-140 999 188 186-190 7/1
3.94 33:45 27 7:20 140 138-142 1027 188 186-188 3/2
4.00 34:13 28 7:30 137 135-140 1027 187 186-188 0/4
4.06 34:40 27 7:07 134 133-135 953 187 186-188 2/3
4.13 35:07 27 7:19 135 135-136 989 187 186-188 7/0
4.19 35:34 27 7:15 135 134-135 979 186 184-188 0/5
4.25 36:02 28 7:25 132 128-135 980 186 182-188 1/3
4.31 36:29 27 7:14 130 129-131 940 185 182-188 5/0
4.38 36:56 27 7:15 131 130-132 950 185 182-188 1/0
4.44 37:24 27 7:15 132 131-132 956 186 184-186 0/1
4.50 37:50 26 7:01 137 133-143 962 189 184-192 0/0
4.56 38:16 26 6:59 138 136-141 964 186 184-188 1/1
4.62 38:54 38 10:05 158 137-171 1593 165 156-170 1/1
4.69 39:29 35 9:22 143 138-151 1340 175 172-176 3/3
4.75 40:03 34 9:01 136 135-136 1227 177 176-178 0/5
4.81 40:32 30 7:53 138 135-140 1088 182 178-186 4/0
4.87 41:00 28 7:21 143 137-147 1051 187 186-188 5/6
4.94 41:26 26 7:02 144 142-146 1013 187 184-190 10/0
5.00 41:54 28 7:22 142 140-143 1046 186 186-186 1/4
5.06 42:21 27 7:16 140 140-141 1017 185 184-186 1/4
5.12 42:49 28 7:23 140 138-141 1034 185 184-186 1/1
5.19 43:16 27 7:19 133 131-135 974 186 182-188 1/2
5.25 43:44 27 7:13 135 135-137 975 185 182-186 2/0
5.31 44:11 27 7:13 136 135-137 981 185 184-186 1/3
5.38 44:38 27 7:13 142 137-145 1024 186 184-188 1/1
5.44 45:05 28 7:23 140 136-142 1033 185 184-186 2/4
5.50 45:32 26 7:03 132 130-136 930 185 184-186 3/0
5.56 45:59 27 7:15 128 123-137 927 185 184-188 1/0
5.63 46:33 34 8:59 131 128-132 1178 174 142-188 0/3
5.69 47:09 36 9:36 160 135-175 1536 172 170-174 1/1
5.75 47:44 35 9:25 176 174-177 1659 175 174-176 4/1
5.81 48:18 34 9:08 178 176-179 1624 177 176-178 1/1
5.88 48:54 36 9:33 174 172-176 1663 176 174-182 0/5
5.94 49:27 33 8:51 171 170-172 1512 177 176-180 3/6
6.00 50:02 35 9:15 171 167-177 1581 179 178-184 1/0
6.06 53:50 3:48 +3:05 1:00:50 160 131-171 9734 162 120-186 7/0
6.13 54:24 34 9:01 168 168-169 1516 186 184-188 4/0
6.19 54:57 33 8:48 169 168-169 1488 186 186-188 1/3
6.25 55:29 32 8:35 167 166-168 1433 186 184-186 0/7
6.31 56:01 32 8:32 167 165-168 1424 186 186-188 7/0
6.38 56:33 32 8:35 167 166-168 1432 185 182-186 5/1
6.44 57:06 33 8:44 168 167-170 1467 186 184-186 1/0
6.50 57:39 33 8:49 167 166-168 1473 186 186-186 1/1
6.56 58:12 33 8:46 168 166-169 1473 186 184-188 4/0
6.63 58:44 32 8:27 168 166-169 1420 187 184-190 2/2
6.69 59:15 31 8:18 168 166-169 1395 187 184-190 3/0
6.75 59:56 41 +9 10:56 171 169-173 1871 186 184-190 3/1
6.81 1:00:26 30 8:08 148 128-168 1203 186 184-188 0/3
6.88 1:00:57 31 8:16 148 132-164 1224 188 182-190 0/5
6.93 1:01:30 33 9:11 152 147-161 1395 182 176-186 3/1

Heart

138/179max
  • Show Beats/Mile

Elevation

Asc 183m, Range 34m, Flat prediction 56:36
Elevation Graph
Biggest Climbs (m) Min/mi
11 8.4% 7:27
11 9.4% 6:59
11 6.9% 7:09
See your biggest climbs

Cadence

183 (192 max) Stride Length: 108cm
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:44 7:00 55.73% More
800m 3:30 7:02 60.59% More
1km 4:23 7:03 63.08% More
Mile 7:19 7:19 64.42% More
5k 23:22 7:31 70.56% More
5 miles 39:10 7:50 68.69% More
10k 54:55 8:50 61.33% More

Predictions

Dist Time Per Mile WAVA
1M 7:14 7:14 65.23
5km 24:05 7:45 68.45
5M 39:52 7:58 67.49
10km 50:12 8:05 67.10
10M 1:23:07 8:19 66.76
Half 1:50:40 8:27 65.49
20M 2:53:18 8:40 65.80
Mara 3:50:44 8:48 65.44
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