Thu 26th Jan 2023 at 1:38pm by NordRunner

Run > Intervals
  • Time
    58:21
  • Miles
    5.30
  • Min/mi
    11:01
  • Pacing
    74%
  • WAVA
    49.47
  • Stride(cm)
    82
  • Cals
    490
  • Watts
    174
  • Cadence
    177
  • BPM
    145
  • %MHR
    77.9
  • B/mi
    1595
  • Asc(m)
    76
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1.61km - 10:49(6:43/km) 135/148bpm [907b/km] 93cal 206/300W
2) 0.64km - 4:11(6:32/km) 141/146bpm [922b/km] 36cal 180/206W
3) 0.22km - 1:00(4:33/km) 166/172bpm [754b/km] 11cal 256/291W
4) 0.4km - 3:00(7:31/km) 143/172bpm [1075b/km] 25cal 151/282W
5) 0.23km - 1:00(4:18/km) 169/176bpm [727b/km] 11cal 277/319W
6) 0.34km - 3:00(8:56/km) 139/176bpm [1241b/km] 22cal 126/274W
7) 0.23km - 1:00(4:20/km) 166/177bpm [721b/km] 11cal 221/262W
8) 0.34km - 3:00(8:50/km) 142/177bpm [1255b/km] 23cal 141/321W
9) 0.24km - 1:00(4:12/km) 168/176bpm [706b/km] 11cal 214/246W
10) 0.36km - 3:00(8:23/km) 146/175bpm [1225b/km] 24cal 150/261W
11) 0.24km - 1:00(4:09/km) 171/180bpm [710b/km] 11cal 228/255W
12) 0.34km - 3:00(8:50/km) 146/180bpm [1289b/km] 22cal 129/275W
13) 0.24km - 1:00(4:09/km) 171/179bpm [710b/km] 11cal 269/315W
14) 0.32km - 3:00(9:27/km) 142/179bpm [1342b/km] 22cal 129/321W
15) 0.24km - 1:00(4:12/km) 168/176bpm [706b/km] 11cal 231/266W
16) 0.35km - 3:00(8:33/km) 144/176bpm [1230b/km] 23cal 134/254W
17) 0.24km - 1:00(4:12/km) 170/180bpm [714b/km] 11cal 270/318W
18) 1.31km - 10:00(7:38/km) 145/179bpm [1106b/km] 79cal 166/295W
19) 0.66km - 4:40(7:03/km) 138/146bpm [973b/km] 33cal 151/212W
10:49 4:11 1:00 3:00 1:00 3:00 1:00 3:00 1:00 3:00 1:00 3:00 1:00 3:00 1:00 3:00 1:00 10:00 4:40

Pace

12% 7% 54% 7% 5% 15%

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 9:51 116 96-122 1143 187 118-196 219 89-266 3/0
0.13 1:19 42 11:13 125 122-127 1401 189 184-192 247 226-273 4/0
0.19 2:02 43 11:30 130 124-132 1496 187 180-192 229 189-261 5/0
0.25 2:46 44 11:45 135 131-139 1587 188 184-190 250 212-274 7/0
0.31 3:28 42 11:07 135 133-137 1501 192 184-198 213 169-263 3/1
0.38 4:10 42 11:06 133 131-135 1476 190 182-196 192 165-290 3/0
0.44 5:00 50 13:23 134 131-137 1794 177 120-198 192 148-300 4/2
0.50 5:40 40 10:41 134 131-137 1433 190 182-196 190 162-219 3/0
0.56 6:17 37 9:47 139 135-141 1361 196 194-200 171 163-178 0/2
0.63 6:54 38 10:07 137 136-138 1386 195 192-198 178 169-189 0/2
0.69 7:32 38 10:04 138 136-140 1390 195 192-198 178 173-185 0/1
0.75 8:11 39 10:25 139 135-143 1449 194 190-196 185 159-196 0/3
0.81 8:48 37 9:45 136 134-139 1327 196 194-200 179 151-203 0/3
0.88 9:25 37 9:58 139 137-140 1386 196 192-198 210 192-223 1/2
0.94 10:06 41 10:57 141 139-144 1544 192 188-196 219 194-256 4/0
1.00 10:48 41 11:04 146 142-148 1616 191 188-194 229 184-289 2/1
1.06 11:27 39 10:19 142 139-146 1464 195 194-198 171 162-185 0/3
1.13 12:04 38 10:04 140 136-143 1410 197 196-198 161 155-170 0/3
1.19 12:42 38 10:02 140 137-142 1405 196 194-198 172 160-179 0/2
1.25 13:21 40 10:32 139 138-142 1464 195 190-198 182 171-206 0/2
1.31 14:02 40 10:41 141 139-144 1507 191 190-192 190 178-203 2/0
1.38 14:43 42 11:11 143 142-144 1598 191 190-194 195 190-201 1/0
1.44 15:16 32 8:36 150 142-165 1291 202 188-216 222 195-273 3/0
1.50 15:43 28 7:23 169 167-171 1248 214 210-216 252 244-276 0/1
1.56 16:26 43 11:20 164 149-172 1859 167 116-214 188 73-291 0/1
1.63 17:17 51 13:39 138 128-147 1883 142 116-198 112 54-199 0/2
1.69 17:56 38 10:16 141 140-144 1447 193 190-196 171 167-178 0/2
1.75 18:35 40 10:37 139 134-142 1475 191 190-194 172 165-182 2/1
1.81 19:11 35 9:24 146 138-166 1372 198 186-224 205 169-289 3/0
1.88 19:36 26 6:50 172 167-175 1176 220 218-222 292 269-319 2/0
1.94 20:05 29 7:36 175 171-176 1330 214 186-220 276 260-314 1/1
2.00 21:13 1:09 18:20 148 128-172 2712 118 114-172 105 79-213 0/2
2.06 22:11 57 15:19 126 120-131 1930 133 118-192 103 65-210 0/1
2.13 22:52 42 11:05 137 131-139 1518 190 188-194 164 153-219 1/3
2.19 23:20 28 7:26 152 137-168 1131 210 190-220 194 153-237 3/1
2.25 23:46 26 6:55 173 168-175 1196 216 214-218 225 214-243 1/1
2.31 24:27 40 10:44 170 157-177 1826 165 118-216 209 120-321 1/0
2.38 25:35 1:08 18:10 139 128-157 2526 116 114-120 98 77-123 1/0
2.44 26:25 50 13:20 133 127-139 1774 155 112-188 139 74-203 2/1
2.50 27:02 38 10:03 142 139-150 1426 192 186-216 185 163-206 1/2
2.56 27:28 25 6:42 164 152-172 1099 218 216-220 219 209-246 1/2
2.63 27:54 26 6:55 174 171-176 1205 217 214-220 217 210-224 1/1
2.69 28:42 49 13:00 161 141-175 2093 143 114-216 136 84-261 1/1
2.75 29:42 59 15:51 136 130-141 2155 131 112-188 114 78-209 1/0
2.81 30:23 42 11:08 143 141-148 1592 189 188-190 197 183-208 2/1
2.88 31:04 41 10:56 148 146-157 1617 191 184-216 186 170-235 0/2
2.94 31:29 25 6:38 168 158-175 1115 218 216-220 233 223-255 1/2
3.00 31:55 26 6:50 177 175-180 1210 218 218-220 233 225-240 2/0
3.06 32:52 57 15:06 161 144-180 2431 135 112-218 125 65-275 1/1
3.13 33:51 59 15:45 137 131-145 2158 130 110-188 102 72-141 1/3
3.19 34:36 46 12:12 141 138-144 1720 183 118-192 155 91-203 0/1
3.25 35:10 34 9:00 151 142-165 1359 197 186-218 195 165-256 1/1
3.31 35:35 25 6:36 172 166-176 1135 221 218-222 263 247-272 1/0
3.38 36:01 26 6:54 177 176-179 1223 219 214-222 295 276-315 1/0
3.44 37:06 1:05 17:27 155 135-179 2706 124 112-212 115 73-321 0/1
3.50 38:06 1:00 15:54 130 124-135 2068 131 110-188 104 64-203 1/1
3.56 38:56 50 13:19 139 135-144 1850 183 178-188 165 153-200 1/2
3.63 39:22 26 6:52 160 145-170 1098 215 186-220 223 155-266 1/2
3.69 39:47 25 6:44 173 170-175 1165 218 216-220 232 219-238 1/1
3.75 40:26 39 10:30 170 160-176 1785 177 120-218 179 72-254 2/0
3.81 41:34 1:08 18:05 141 130-162 2549 115 112-120 94 79-105 1/1
3.88 42:19 45 11:59 135 127-142 1617 172 100-190 150 61-212 1/2
3.94 43:00 41 10:55 141 138-146 1539 187 184-202 170 157-186 1/1
4.00 43:25 25 6:47 163 149-173 1105 217 208-222 250 170-276 2/1
4.06 43:50 25 6:42 177 174-179 1187 219 218-222 299 273-318 2/1
4.13 44:37 47 12:29 170 153-180 2121 152 118-218 172 78-295 1/0
4.19 45:42 1:05 17:20 137 128-152 2375 117 112-120 95 75-138 1/0
4.25 46:28 46 12:13 138 127-146 1687 163 112-194 160 76-227 2/0
4.31 47:07 39 10:19 146 144-147 1506 193 192-194 195 166-222 0/4
4.38 47:55 49 12:59 139 135-144 1804 174 92-198 121 4-219 0/2
4.44 48:34 39 10:19 139 136-143 1434 193 190-196 176 162-197 2/0
4.50 49:21 47 12:28 145 141-149 1808 176 118-194 190 111-219 2/0
4.56 50:05 44 11:45 144 142-147 1693 174 116-190 191 97-228 3/0
4.62 50:47 42 11:15 147 145-149 1655 191 188-192 178 167-203 1/0
4.69 51:30 43 11:24 148 146-149 1688 189 186-192 199 180-216 2/1
4.75 52:12 42 11:10 147 145-148 1642 190 188-192 199 181-224 2/0
4.81 52:54 43 11:23 147 145-149 1673 191 188-198 191 158-209 1/3
4.87 53:39 44 11:49 144 144-145 1701 190 186-194 165 135-223 3/1
4.94 54:24 45 12:05 142 139-144 1715 191 180-198 139 89-223 0/7
5.00 55:09 45 11:54 142 139-146 1689 180 120-194 178 132-206 1/0
5.06 55:49 40 10:45 138 136-140 1484 190 120-196 148 116-205 0/5
5.12 56:28 39 10:31 137 135-138 1441 194 192-196 149 122-177 0/5
5.19 57:07 39 10:24 136 134-137 1415 195 192-198 144 131-178 0/7
5.25 57:48 40 10:46 135 133-135 1453 193 190-194 145 136-150 0/5
5.30 58:21 33 11:37 136 133-141 1580 191 188-194 174 150-212 1/1

Heart

145/180max
  • Show Beats/Mile

Elevation

Asc 76m, Range 34m, Flat prediction 57:56
Elevation Graph
Biggest Climbs (m) Min/mi
29 3.7% 11:23
11 1.8% 11:27
See your biggest climbs

Power

174W (321 max)
Power Graph
Power Bands

Cadence

177 (224 max) Stride Length: 82cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 76.5 195 4.5 44:37 9:49
Walk 23.5 117 0.8 13:42 18:07
Still 0.1 - - 2 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:03 8:16 44.21% More
800m 4:45 9:33 46.04% More
1km 6:00 9:40 47.53% More
Mile 9:58 9:58 48.83% More
5k 33:00 10:37 50.28% More
5 miles 54:58 11:00 49.43% More

Predictions

Dist Time Per Mile WAVA
1M 10:04 10:04 48.32
5km 33:14 10:42 49.92
5M 54:52 10:58 49.52
10km 1:09:00 11:06 49.30
10M 1:53:55 11:24 49.51
Half 2:31:25 11:34 48.99
20M 3:56:29 11:49 49.71
Mara 5:14:20 12:00 49.87

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