Fri 27th Jan 2023 at 11:07am by the hickmanator

Run > Intervals
  • Time
    49:03
  • Miles
    6.02
  • Min/mi
    8:09
  • Pacing
    64%
  • WAVA
    64.64
  • Stride(cm)
    119
  • Cals
    642
  • Cadence
    166
  • BPM
    140
  • %MHR
    81.4
  • B/mi
    1141
  • Asc(m)
    122
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

10min warm 3x10min HMara pace 2min recover cool dn
===
1) 1m - 9:30(9:30/m) 133/149bpm [1265b/mi] 109cal 6.31/7.1mph
2) 0.05m - 30(9:09/m) 136/139bpm [1244b/mi] 7cal 6.56/6.97mph
3) 1m - 7:17(7:17/m) 145/160bpm [1056b/mi] 101cal 8.24/8.41mph
4) 0.37m - 2:43(7:22/m) 154/161bpm [1135b/mi] 42cal 8.14/8.33mph
5) 0.17m - 2:00(11:54/m) 144/155bpm [1715b/mi] 21cal 5.04/8.33mph
6) 1m - 7:06(7:06/m) 140/150bpm [993b/mi] 103cal 8.46/9.2mph
7) 0.4m - 2:54(7:11/m) 140/145bpm [1005b/mi] 41cal 8.36/8.6mph
8) 0.15m - 2:00(13:16/m) 124/143bpm [1644b/mi] 17cal 4.53/8.12mph
9) 1m - 7:04(7:04/m) 142/151bpm [1004b/mi] 107cal 8.49/9.37mph
10) 0.41m - 2:56(7:05/m) 144/152bpm [1021b/mi] 44cal 8.46/8.95mph
11) 0.17m - 2:00(11:33/m) 140/147bpm [1617b/mi] 19cal 5.19/8.54mph
12) 0.28m - 3:03(10:45/m) 138/150bpm [1483b/mi] 31cal 5.58/6.82mph
9:30 30 7:17 2:43 2:00 7:06 2:54 2:00 7:04 2:56 2:00 3:03

Pace

7% 7% 14% 5% 66%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 40 40 10:41 113 96-129 1207 153 148-156 1/2
0.13 1:19 39 10:19 127 123-130 1311 152 152-154 1/1
0.19 1:57 38 10:12 125 123-129 1274 152 152-154 3/3
0.25 2:35 38 10:07 135 131-139 1365 154 152-156 2/1
0.31 3:10 35 9:21 135 133-137 1263 155 152-158 2/0
0.38 3:45 35 9:27 136 134-139 1286 157 154-160 0/3
0.44 4:22 36 9:42 136 135-138 1320 158 156-160 0/3
0.50 4:57 35 9:25 137 135-139 1290 159 158-160 2/1
0.56 5:30 33 8:53 143 140-144 1270 159 156-162 1/1
0.63 6:05 34 9:06 145 140-149 1319 161 158-162 1/3
0.69 6:38 33 8:52 134 128-140 1189 159 158-160 2/2
0.75 7:13 35 9:20 127 125-129 1186 159 158-160 0/1
0.81 7:48 35 9:17 131 128-138 1215 159 158-160 0/3
0.88 8:23 35 9:18 141 138-143 1311 159 158-160 2/0
0.94 8:57 34 9:11 142 138-144 1304 160 158-160 3/5
1.00 9:31 34 9:00 139 137-141 1250 162 160-164 4/0
1.06 10:04 33 8:48 136 134-138 1196 160 158-166 2/2
1.13 10:32 28 7:32 142 140-146 1070 170 170-170 5/2
1.19 12:35 2:03 +1:41 32:47 116 99-146 3802 170 170-170 0/1
1.25 13:07 33 8:42 123 114-131 1071 172 170-174 4/2
1.31 13:36 28 7:28 134 133-136 1001 173 172-174 0/2
1.38 14:02 27 7:12 141 135-146 1014 170 170-172 4/0
1.44 14:29 27 7:10 151 148-154 1082 172 170-174 1/0
1.50 14:57 28 7:20 154 154-157 1130 174 172-176 0/2
1.56 15:25 28 7:30 153 153-154 1148 171 170-172 1/1
1.63 15:53 28 7:30 155 153-156 1162 172 170-174 0/1
1.69 16:19 26 6:59 156 155-158 1089 172 170-174 1/3
1.75 16:46 27 7:05 158 156-159 1120 175 174-176 0/1
1.81 17:14 28 7:29 152 147-156 1138 172 170-174 2/3
1.88 17:41 27 7:13 149 146-154 1074 175 174-176 0/1
1.94 18:08 27 7:09 152 150-153 1088 176 174-178 2/2
2.00 18:35 27 7:08 147 145-152 1049 175 172-176 1/3
2.06 19:02 27 7:12 147 146-148 1058 174 174-176 1/0
2.13 19:29 27 7:19 148 147-150 1084 172 170-176 5/1
2.19 19:57 28 7:22 156 152-158 1149 173 172-174 1/1
2.25 20:25 28 7:35 157 154-158 1191 171 170-172 2/0
2.31 20:53 28 7:24 153 151-155 1133 171 170-172 0/1
2.38 21:20 27 7:11 157 153-161 1128 176 174-178 3/0
2.44 21:48 28 7:31 156 153-158 1172 172 164-176 3/0
2.50 22:43 55 14:33 146 141-151 2125 127 114-156 0/5
2.56 23:20 38 10:02 142 138-146 1424 157 154-160 1/1
2.63 23:53 33 8:43 136 134-137 1186 164 152-184 2/2
2.69 24:18 26 6:49 144 138-149 981 174 172-176 2/1
2.75 24:44 26 6:56 147 146-148 1018 177 174-182 0/2
2.81 25:10 26 6:55 149 147-150 1031 178 176-182 1/1
2.88 25:36 26 6:54 147 145-148 1013 176 174-178 1/1
2.94 26:03 27 7:12 140 131-149 1009 172 168-176 1/0
3.00 26:29 26 7:00 134 131-138 938 174 172-176 0/1
3.06 26:56 26 6:58 136 133-138 948 174 172-176 0/5
3.13 27:24 28 7:34 132 130-135 1000 171 170-172 0/2
3.19 27:52 28 7:36 141 135-145 1071 172 170-174 3/2
3.25 28:19 27 7:11 139 133-144 999 173 172-174 1/3
3.31 28:46 27 7:13 137 135-138 988 172 168-174 1/1
3.38 29:13 27 7:07 136 135-137 967 175 172-176 3/0
3.44 29:39 26 7:00 141 138-142 986 177 176-178 1/0
3.50 30:06 27 7:06 136 135-138 965 174 172-176 5/0
3.56 30:34 28 7:26 139 138-140 1033 174 172-176 2/1
3.63 31:01 27 7:11 141 140-142 1014 175 174-176 0/0
3.69 31:28 28 7:20 143 139-145 1050 174 174-176 2/0
3.75 31:56 27 7:17 135 130-140 983 174 170-178 0/4
3.81 32:22 26 6:58 137 135-139 955 177 176-178 0/2
3.88 32:48 26 6:53 142 139-144 977 180 178-182 2/0
3.94 33:15 27 7:14 142 141-144 1027 174 172-182 0/4
4.00 33:43 29 7:40 142 140-143 1088 172 170-172 4/2
4.06 34:45 1:02 16:31 130 118-140 2148 119 102-152 1/1
4.13 35:24 39 10:26 114 110-117 1189 156 154-160 2/1
4.19 35:55 31 8:11 123 120-128 1007 169 150-184 1/0
4.25 36:21 26 6:49 134 131-136 913 181 180-182 1/0
4.31 36:47 26 7:01 137 134-139 962 177 172-180 0/1
4.38 37:13 26 7:02 141 139-143 993 176 174-178 0/4
4.44 37:40 27 7:07 142 139-144 1012 173 168-176 2/0
4.50 38:07 27 7:07 143 142-144 1018 176 174-180 0/2
4.56 38:34 27 7:16 144 143-145 1047 182 180-182 1/0
4.62 39:00 26 6:51 145 144-145 994 182 182-184 1/2
4.69 39:26 26 6:58 146 146-146 1017 179 174-182 3/0
4.75 39:52 27 7:04 148 145-150 1047 177 176-180 1/2
4.81 40:19 26 7:01 148 147-151 1039 176 174-178 2/1
4.87 40:45 27 7:04 147 147-147 1040 175 172-178 1/0
4.94 41:15 29 7:48 146 145-147 1138 173 172-174 4/3
5.00 41:42 27 7:15 147 146-149 1066 177 176-178 1/1
5.06 42:10 28 7:31 142 137-147 1066 177 174-178 3/1
5.12 42:36 26 6:53 138 135-140 951 177 170-182 0/3
5.19 43:02 26 6:59 138 135-140 965 180 178-182 0/1
5.25 43:29 27 7:15 141 138-143 1022 179 176-182 4/2
5.31 43:56 27 7:09 141 141-142 1008 177 174-180 1/2
5.38 44:23 27 7:10 144 142-146 1031 174 170-176 0/1
5.44 44:49 26 7:02 151 148-152 1061 175 174-178 2/1
5.50 45:15 26 6:48 149 147-150 1014 179 178-180 0/3
5.56 45:43 28 7:29 146 143-147 1092 173 164-178 3/1
5.63 46:36 53 14:11 138 130-147 1958 124 114-156 4/0
5.69 47:14 38 10:05 139 134-142 1403 158 156-160 1/10
5.75 47:49 36 9:28 145 143-150 1373 157 150-160 6/0
5.81 48:35 46 12:15 142 138-149 1739 140 112-164 0/3
5.88 49:23 48 12:42 132 128-137 1676 134 110-158 3/1
5.94 49:59 36 9:36 136 134-138 1307 158 158-160 2/0
6.00 50:34 35 9:22 139 138-141 1302 158 156-160 1/2
6.02 50:43 9 9:52 141 141-141 1392 154 154-154 0/0

Heart

140/161max
  • Show Beats/Mile

Elevation

Asc 122m, Range 17m, Flat prediction 49:49
Elevation Graph
Biggest Climbs (m) Min/mi
15 2.0% 7:19
14 2.9% 7:11
See your biggest climbs

Cadence

166 (184 max) Stride Length: 119cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 91.1 169 5.8 46:04 8:10
Walk 5.7 115 0.2 2:58 17:15
Pause 3.2 - - 1:41 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:42 6:50 52.24% More
800m 3:27 6:57 61.39% More
1km 4:21 6:59 63.64% More
Mile 7:05 7:05 66.34% More
5k 23:34 7:35 67.95% More
5 miles 40:11 8:02 65.14% More

Predictions

Dist Time Per Mile WAVA
1M 7:19 7:19 64.20
5km 24:20 7:50 65.80
5M 40:17 8:03 64.98
10km 50:43 8:10 64.57
10M 1:24:00 8:24 64.59
Half 1:51:50 8:32 63.77
20M 2:55:08 8:45 64.53
Mara 3:53:10 8:54 64.63
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