Thu 2nd Feb 2023 at 4:32pm by iceblue

Run > Intervals
  • Time
    1:13:14
  • Miles
    8.52
  • Min/mi
    8:36
  • Pacing
    81%
  • WAVA
    64.14
  • Stride(cm)
    104
  • Cals
    476
  • Cadence
    180
  • BPM
    136
  • %MHR
    79.8
  • B/mi
    1173
  • Asc(m)
    216
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 9:17(9:17/m) 128/153bpm [1189b/mi] 63cal 6.46/7.24mph
2) 1m - 9:51(9:51/m) 133/139bpm [1311b/mi] 68cal 6.09/6.41mph
3) 0.55m - 5:25(9:50/m) 136/146bpm [1336b/mi] 38cal 6.1/6.55mph
4) 0.75m - 4:56(6:35/m) 139/143bpm [915b/mi] 36cal 9.12/9.52mph
5) 0.76m - 7:27(9:48/m) 129/153bpm [1265b/mi] 39cal 6.12/9.14mph
6) 0.75m - 4:47(6:23/m) 140/147bpm [893b/mi] 33cal 9.41/9.64mph
7) 0.7m - 6:51(9:48/m) 144/150bpm [1410b/mi] 51cal 6.12/9.48mph
8) 0.12m - 45(5:59/m) 143/147bpm [855b/mi] 5cal 10.03/10.44mph
9) 0.14m - 1:22(9:46/m) 144/150bpm [1406b/mi] 10cal 6.15/10.46mph
10) 0.12m - 43(5:45/m) 144/147bpm [827b/mi] 5cal 10.45/10.81mph
11) 0.15m - 1:31(9:50/m) 143/148bpm [1406b/mi] 10cal 6.1/10.81mph
12) 0.12m - 44(5:51/m) 143/144bpm [838b/mi] 5cal 10.24/10.56mph
13) 0.15m - 1:31(9:54/m) 147/151bpm [1456b/mi] 11cal 6.06/10.65mph
14) 0.12m - 44(5:53/m) 147/149bpm [864b/mi] 5cal 10.21/10.62mph
15) 1m - 8:18(8:18/m) 141/147bpm [1170b/mi] 53cal 7.23/10.67mph
16) 1m - 8:25(8:25/m) 136/144bpm [1145b/mi] 41cal 7.13/7.51mph
17) 0.07m - 38(8:54/m) 140/142bpm [1246b/mi] 3cal 6.74/7.37mph

Pre-race session. 2.5 miles WU into strong headwind, then 2 x 1200m + 4 x 200m done with the strong wind at my back. Felt good.
9:17 9:51 5:25 4:56 7:27 4:47 6:51 45 1:22 43 1:31 44 1:31 44 8:18 8:25 38
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

3% 28% 24% 21% 4% 20%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:23 1:23 +14 11:01 120 91-133 1322 182 120-192 0/10
0.25 2:30 1:08 9:02 129 127-130 1164 184 182-192 0/7
0.38 3:39 1:08 9:06 133 127-137 1211 180 178-184 4/3
0.50 4:47 1:09 9:10 132 129-135 1210 180 178-184 1/5
0.63 5:56 1:08 9:07 128 113-153 1167 180 178-184 3/9
0.75 7:04 1:09 9:09 125 121-129 1143 179 178-180 4/10
0.88 8:17 1:13 9:43 126 124-128 1224 177 176-180 15/5
1.00 9:30 1:13 9:45 139 129-149 1355 177 174-180 5/9
1.13 10:47 1:16 10:10 134 133-135 1363 177 176-180 8/5
1.25 12:02 1:15 10:03 129 125-135 1296 176 174-178 4/6
1.38 13:15 1:13 9:42 133 131-135 1290 176 174-176 2/8
1.50 14:29 1:14 9:53 132 132-134 1305 176 174-176 8/7
1.63 15:38 1:09 9:13 133 132-134 1226 176 174-178 6/4
1.75 16:53 1:15 10:04 134 132-138 1349 175 174-176 6/7
1.88 18:07 1:14 9:51 135 133-137 1331 174 174-176 1/5
2.00 19:22 1:14 9:54 136 135-137 1347 174 174-176 3/4
2.13 20:37 1:15 10:01 135 126-144 1352 175 174-176 4/2
2.25 22:11 1:35 +17 12:36 138 130-146 1740 175 174-178 6/3
2.38 23:26 1:14 9:56 136 135-137 1350 176 174-178 2/4
2.50 24:36 1:10 9:24 135 134-136 1269 177 174-180 6/2
2.63 25:33 56 7:31 137 134-138 1031 183 176-190 4/7
2.75 26:23 50 6:40 137 136-138 914 188 186-192 7/2
2.88 27:11 49 6:31 138 136-140 899 188 186-192 3/9
3.00 28:00 49 6:32 139 137-140 908 188 186-190 2/8
3.13 28:51 50 6:42 140 139-143 938 187 184-190 4/3
3.25 29:39 49 6:31 140 138-142 912 188 186-190 3/11
3.38 30:41 1:02 8:15 145 137-153 1197 178 156-190 5/6
3.50 31:54 1:12 9:40 119 105-149 1150 173 172-174 10/0
3.63 33:11 1:17 10:16 129 125-131 1323 173 172-176 3/1
3.75 34:29 1:18 10:26 129 127-131 1346 172 172-174 2/2
3.88 35:43 1:14 9:48 129 128-131 1265 174 172-178 5/1
4.00 36:54 1:11 9:32 129 127-131 1230 176 174-178 6/5
4.13 37:52 58 7:40 130 129-132 997 181 178-188 3/4
4.25 38:41 49 6:33 138 131-147 904 188 186-192 9/4
4.38 39:28 47 6:17 140 135-143 879 191 188-192 3/8
4.50 40:16 48 6:23 142 141-144 906 188 188-192 2/5
4.63 41:03 47 6:19 141 139-142 891 188 186-192 2/3
4.75 41:51 48 6:22 143 141-144 911 190 188-192 7/5
4.88 42:56 1:05 8:43 145 140-150 1264 178 162-192 3/13
5.00 44:10 1:14 9:49 143 140-146 1403 173 172-174 7/5
5.13 45:27 1:17 10:16 144 142-146 1480 172 170-174 9/2
5.25 46:44 1:17 10:17 144 143-146 1481 173 170-174 5/3
5.38 48:00 1:15 10:04 144 142-148 1450 174 172-176 4/3
5.50 49:00 1:00 8:03 142 141-144 1144 182 176-186 2/3
5.63 49:46 46 6:08 143 141-146 876 195 184-198 6/12
5.75 50:56 1:10 9:21 144 142-149 1346 174 158-190 7/3
5.88 51:49 53 +3 7:01 144 142-146 1011 188 172-196 9/1
6.00 52:56 1:07 8:59 143 140-146 1285 174 122-200 1/11
6.13 53:53 57 7:38 143 141-144 1093 183 172-194 9/4
6.25 54:55 1:02 8:16 144 142-147 1191 172 126-198 6/6
6.38 55:58 1:02 8:18 148 146-151 1229 178 172-194 0/9
6.50 57:24 1:27 +36 11:34 144 140-148 1665 194 184-200 7/2
6.63 58:25 1:01 8:07 143 142-144 1160 184 182-186 4/6
6.75 59:26 1:00 8:03 145 143-147 1168 184 182-186 2/7
6.87 1:00:27 1:01 8:08 145 144-147 1180 183 182-184 5/3
7.00 1:01:30 1:03 8:28 134 129-140 1134 182 180-184 6/5
7.12 1:02:32 1:02 8:16 140 138-142 1158 183 180-184 2/4
7.25 1:03:36 1:04 8:29 139 138-140 1179 183 180-184 5/4
7.37 1:04:40 1:04 8:31 140 139-141 1192 183 180-184 6/0
7.50 1:05:45 1:05 8:39 139 138-141 1203 183 180-186 4/2
7.62 1:06:48 1:04 8:30 140 139-141 1190 183 180-184 1/9
7.75 1:07:52 1:04 8:33 135 128-140 1154 184 180-186 7/1
7.87 1:08:56 1:03 8:24 136 134-138 1143 183 178-186 11/3
8.00 1:09:59 1:04 8:30 132 127-136 1122 183 180-186 4/6
8.12 1:11:03 1:04 8:33 134 132-135 1146 184 180-186 10/3
8.25 1:12:05 1:02 8:15 134 132-134 1107 184 184-186 4/2
8.37 1:13:07 1:02 8:14 137 133-144 1128 185 182-190 1/5
8.50 1:14:10 1:03 8:22 139 138-141 1164 183 178-188 4/3
8.52 1:14:24 14 9:32 140 139-140 1335 179 178-180 3/0

Heart

136/153max
  • Show Beats/Mile

Elevation

Asc 216m, Range 57m, Flat prediction 1:13:14
Elevation Graph
Biggest Climbs (m) Min/mi
14 6.6% 8:35
See your biggest climbs

Cadence

180 (200 max) Stride Length: 104cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 98.2 180 8.5 1:13:02 8:42
Walk 0.7 122 0 29 18:06
Pause 1.2 - - 53 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:34 6:19 61.81% More
800m 3:09 6:20 67.26% More
1km 3:57 6:21 69.91% More
Mile 7:07 7:07 66.36% More
5k 24:58 8:02 66.02% More
5 miles 41:05 8:13 65.48% More
10k 51:35 8:18 65.29% More

Predictions

Dist Time Per Mile WAVA
1M 7:34 7:34 62.36
5km 25:08 8:05 65.59
5M 41:37 8:19 64.65
10km 52:24 8:26 64.28
10M 1:26:47 8:41 63.94
Half 1:55:33 8:49 62.72
20M 3:00:56 9:03 63.02
Mara 4:00:54 9:12 62.68
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