Wed 25th Jan 2023 at 7:47am by damo_HAC

Run > Intervals
  • Time
    55:00
  • Miles
    7.56
  • Min/mi
    7:17
  • Pacing
    23%
  • WAVA
    64.31
  • Stride(cm)
    126
  • Cals
    905
  • Cadence
    175
  • BPM
    162
  • %MHR
    90.9
  • B/mi
    1177
  • Asc(m)
    242
  • Hillscore
    10
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1km - 3:47(3:47/km) 147/161bpm [556b/km] 58cal 15.86/16.86kmph
2) 1km - 3:46(3:46/km) 166/178bpm [624b/km] 68cal 15.96/16.19kmph
3) 1km - 3:48(3:48/km) 171/177bpm [651b/km] 71cal 15.77/16.26kmph
4) 0.04km - 2:30(1:01:13/km) 135/169bpm [8264b/km] 29cal 0.98/15.58kmph
5) 1km - 3:49(3:49/km) 160/168bpm [610b/km] 64cal 15.75/16.93kmph
6) 1km - 3:47(3:47/km) 166/170bpm [628b/km] 68cal 15.85/16.63kmph
7) 1km - 3:47(3:47/km) 167/172bpm [630b/km] 68cal 15.89/16.59kmph
8) 0.05km - 2:30(47:39/km) 140/168bpm [6670b/km] 29cal 1.26/16.09kmph
9) 1km - 3:44(3:44/km) 161/174bpm [601b/km] 62cal 16.07/16.63kmph
10) 1km - 3:44(3:44/km) 174/179bpm [650b/km] 72cal 16.07/16.76kmph
11) 1km - 3:41(3:41/km) 169/176bpm [623b/km] 68cal 16.27/17kmph
12) 0.04km - 2:30(55:44/km) 140/169bpm [7804b/km] 25cal 1.08/16.39kmph
13) 1km - 3:46(3:46/km) 161/177bpm [606b/km] 63cal 15.94/16.33kmph
14) 1km - 3:42(3:42/km) 175/179bpm [646b/km] 72cal 16.25/16.66kmph
15) 1km - 3:40(3:40/km) 169/178bpm [621b/km] 68cal 16.33/16.76kmph
16) 0.03km - 2:30(1:17:08/km) 137/172bpm [10568b/km] 20cal 0.78/16.36kmph
3:47 3:46 3:48 2:30 3:49 3:47 3:47 2:30 3:44 3:44 3:41 2:30 3:46 3:42 3:40 2:30

Pace

4% 1% 8% 47% 40%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 44 44 5:56 116 89-149 688 170 110-178 14/1
0.25 1:29 45 6:00 151 141-156 905 173 170-176 10/1
0.38 2:15 46 6:06 155 150-160 945 171 170-172 3/15
0.50 3:03 48 6:23 159 157-161 1016 171 170-172 5/7
0.63 3:48 45 6:01 159 156-161 956 173 170-174 5/2
0.75 4:34 46 6:07 160 158-161 978 171 170-174 2/9
0.88 5:20 46 6:11 162 159-163 1003 172 170-174 6/4
1.00 6:06 45 6:04 168 159-177 1018 173 172-174 6/7
1.13 6:50 44 5:54 174 171-175 1027 173 170-174 6/5
1.25 7:35 45 6:02 172 169-176 1039 174 172-176 1/4
1.38 8:22 46 6:12 170 166-174 1053 173 172-176 8/5
1.50 9:06 44 5:53 170 162-175 1001 173 172-174 4/1
1.63 9:52 46 6:07 176 175-177 1075 175 174-176 6/1
1.75 10:39 47 6:17 168 162-175 1055 175 174-176 9/9
1.88 11:38 59 7:55 168 166-169 1330 176 174-176 0/9
2.00 14:27 2:48 22:27 141 114-169 3165 175 162-180 1/4
2.13 15:15 48 6:24 159 154-162 1017 172 170-174 7/1
2.25 16:05 50 6:38 162 162-163 1075 171 170-174 3/6
2.38 16:51 46 6:11 163 160-165 1008 173 172-174 6/4
2.50 17:36 45 5:59 167 165-168 1000 174 172-176 6/6
2.63 18:21 45 6:03 165 163-167 999 176 172-178 1/10
2.75 19:07 46 6:09 167 166-167 1027 173 170-174 8/2
2.88 19:55 48 6:24 166 164-166 1061 174 172-174 7/8
3.00 20:41 45 6:03 166 164-167 1003 175 174-176 7/1
3.13 21:24 43 5:48 168 166-170 974 177 174-178 2/7
3.25 22:10 46 6:04 167 165-169 1013 177 176-178 4/7
3.38 22:56 47 6:13 165 163-167 1025 177 176-178 8/3
3.50 23:43 46 6:11 166 164-167 1028 178 176-180 2/5
3.63 24:28 46 6:05 167 166-168 1015 178 178-178 3/3
3.75 25:12 44 5:50 168 167-172 979 179 178-180 3/2
3.88 28:11 3:00 23:56 141 120-166 3376 159 116-178 13/1
4.00 29:03 51 6:50 158 155-161 1079 172 172-172 5/16
4.13 29:46 43 5:48 162 160-165 939 172 172-174 1/10
4.25 30:31 45 5:58 169 165-174 1009 174 172-176 2/6
4.38 31:15 44 5:56 170 168-174 1008 174 172-176 11/1
4.50 32:02 47 6:16 172 169-175 1077 176 174-178 7/16
4.63 32:49 46 6:09 170 166-174 1046 175 174-176 7/3
4.75 33:33 44 5:54 177 175-178 1045 177 174-178 3/5
4.88 34:15 43 5:41 175 172-178 994 178 176-180 7/3
5.00 35:01 45 6:03 174 169-178 1053 178 176-180 6/11
5.13 35:46 46 6:04 172 171-173 1044 178 176-180 6/5
5.25 36:31 45 5:59 174 171-176 1041 179 176-182 6/8
5.38 37:17 45 6:03 166 159-175 1006 180 178-182 10/6
5.50 37:59 42 5:38 165 163-168 928 181 178-182 1/3
5.63 38:44 45 5:57 169 167-171 1006 180 178-182 2/3
5.75 41:40 2:56 23:29 143 119-169 3358 169 116-182 9/5
5.88 42:33 53 7:07 155 151-158 1102 171 170-172 9/1
6.00 43:20 47 6:16 160 157-165 1002 171 168-174 5/18
6.13 44:05 45 5:58 166 163-169 992 175 174-176 12/0
6.25 44:50 46 6:04 169 165-172 1026 176 174-178 1/10
6.38 45:35 45 5:59 176 173-178 1054 176 174-178 5/4
6.50 46:19 44 5:52 176 173-178 1033 178 176-180 9/0
6.63 47:05 45 6:03 175 173-178 1060 180 178-182 0/8
6.75 47:49 44 5:54 175 169-177 1032 180 178-182 11/1
6.87 48:33 45 5:57 172 167-176 1024 181 180-182 3/5
7.00 49:17 44 5:51 174 170-178 1018 180 178-182 4/4
7.12 50:03 45 6:02 171 165-175 1031 181 178-184 2/7
7.25 50:46 44 5:50 166 164-168 968 181 178-184 6/6
7.37 51:32 45 6:03 169 167-170 1022 182 180-184 5/4
7.50 52:15 43 5:46 170 168-171 980 183 180-184 2/2
7.56 55:00 2:45 45:26 145 113-172 6589 172 116-184 4/0

Heart

162/178max
  • Show Beats/Mile

Elevation

Asc 242m, Range 34m, Flat prediction 56:08
Elevation Graph
Biggest Climbs (m) Min/mi
26 9.7% 6:02
19 6.3% 6:15
16 6.9% 6:00
13 5.5% 6:04
12 6.9% 5:50
10 7.6% 6:09
See your biggest climbs

Cadence

175 (184 max) Stride Length: 126cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 91.9 175 7.5 50:33 6:43
Walk 3.0 114 0 1:39 43:53
Still 5.1 - - 2:48 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:26 5:45 56.26% More
800m 2:56 5:53 63.99% More
1km 3:40 5:54 66.66% More
Mile 5:54 5:54 70.50% More
5k 20:52 6:43 67.86% More
5 miles 34:38 6:56 66.48% More
10k 44:25 7:09 64.70% More

Predictions

Dist Time Per Mile WAVA
1M 6:27 6:27 64.54
5km 21:26 6:54 66.06
5M 35:29 7:06 64.89
10km 44:41 7:11 64.32
10M 1:13:59 7:24 64.17
Half 1:38:30 7:31 63.25
20M 2:34:15 7:43 64.00
Mara 3:25:22 7:50 64.10
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