Wed 22nd Mar 2023 at 11:54am by hellen

Run > Intervals
  • Time
    54:53
  • Miles
    6.53
  • Min/mi
    8:24
  • Pacing
    5%
  • WAVA
    64.68
  • Stride(cm)
    103
  • Cals
    617
  • Cadence
    186
  • BPM
    165
  • %MHR
    95.7
  • B/mi
    1383
  • Asc(m)
    75
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1mi - 9:13(9:13/mi) 139/156bpm [1280b/mi] 93cal
2) 0.35mi - 3:12(9:06/mi) 146/155bpm [1328b/mi] 32cal
3) 0.29mi - 2:00(7:01/mi) 166/176bpm [1165b/mi] 23cal
4) 0.23mi - 2:00(8:49/mi) 166/177bpm [1463b/mi] 23cal
5) 0.29mi - 2:00(6:56/mi) 174/182bpm [1206b/mi] 24cal
6) 0.22mi - 2:00(8:54/mi) 169/182bpm [1504b/mi] 23cal
7) 0.29mi - 2:00(6:57/mi) 175/181bpm [1216b/mi] 24cal
8) 0.23mi - 2:00(8:44/mi) 172/182bpm [1503b/mi] 24cal
9) 0.29mi - 2:00(7:00/mi) 178/184bpm [1246b/mi] 25cal
10) 0.23mi - 2:00(8:49/mi) 175/185bpm [1543b/mi] 23cal
11) 0.29mi - 2:00(6:54/mi) 179/184bpm [1236b/mi] 25cal
12) 0.23mi - 2:00(8:46/mi) 175/187bpm [1534b/mi] 23cal
13) 0.28mi - 2:00(7:02/mi) 180/185bpm [1267b/mi] 25cal
14) 0.23mi - 2:00(8:38/mi) 177/186bpm [1529b/mi] 23cal
15) 0.29mi - 2:00(6:56/mi) 180/184bpm [1249b/mi] 25cal
16) 0.23mi - 2:00(8:45/mi) 177/185bpm [1550b/mi] 24cal
17) 0.28mi - 2:00(7:09/mi) 181/185bpm [1293b/mi] 25cal
18) 0.23mi - 2:00(8:43/mi) 172/185bpm [1498b/mi] 22cal
19) 1mi - 9:41(9:41/mi) 163/173bpm [1578b/mi] 103cal
20) 0.06mi - 35(10:08/mi) 169/171bpm [1713b/mi] 6cal
21) 0.01mi - 13(18:30/mi) 168/170bpm [3108b/mi] 2cal
9:13 3:12 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 2:00 9:41 35 13

Pace

5% 2% 10% 36% 16% 30%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 34 34 8:59 101 84-121 908 177 126-186 0/0
0.13 1:08 35 9:16 131 122-139 1215 185 184-186 0/1
0.19 1:40 32 8:32 140 138-141 1195 186 186-188 0/1
0.25 2:15 35 9:14 135 133-138 1246 187 184-188 0/3
0.31 2:50 35 9:18 135 133-136 1255 186 184-188 0/2
0.38 3:24 34 9:00 137 135-140 1233 186 184-190 1/2
0.44 3:58 34 9:11 136 133-139 1249 185 184-186 0/1
0.50 4:33 34 9:11 138 138-139 1267 186 184-188 0/1
0.56 5:07 34 9:09 139 138-139 1272 187 184-188 0/1
0.63 5:50 43 +8 11:29 139 136-141 1595 171 124-188 0/1
0.69 6:25 35 9:19 140 139-141 1305 185 182-190 0/1
0.75 7:01 36 +2 9:32 144 139-147 1373 185 182-188 0/1
0.81 7:36 35 9:25 149 148-151 1402 184 184-184 0/0
0.88 8:13 37 9:45 154 151-156 1501 184 182-184 1/0
0.94 8:47 35 9:17 155 154-155 1438 183 182-184 2/0
1.00 9:22 35 9:14 155 154-155 1432 184 184-186 1/0
1.06 9:57 35 9:15 153 150-155 1415 183 182-184 1/1
1.13 10:31 34 9:04 150 147-151 1360 184 184-184 0/2
1.19 11:05 34 9:08 147 145-151 1342 184 184-186 0/2
1.25 11:45 40 +6 10:42 145 143-146 1551 181 170-184 0/2
1.31 12:58 1:13 +44 19:22 140 128-152 2711 184 182-186 1/0
1.38 13:33 36 9:30 139 131-148 1320 186 184-192 2/1
1.44 14:01 28 7:23 158 149-168 1167 194 192-194 1/0
1.50 14:27 27 7:05 170 168-172 1203 194 194-196 1/0
1.56 14:53 26 6:49 174 172-175 1186 196 194-198 1/0
1.63 15:18 25 6:35 176 175-176 1160 197 196-198 0/2
1.69 15:47 30 7:54 176 174-177 1391 189 184-196 0/2
1.75 16:21 33 8:53 168 164-171 1491 183 182-184 0/1
1.81 16:55 35 9:14 159 159-161 1467 183 182-184 0/1
1.88 17:27 32 8:29 159 158-160 1348 184 182-192 1/0
1.94 17:55 28 7:31 167 161-171 1255 194 194-196 1/0
2.00 18:21 26 6:58 175 173-177 1220 196 194-196 1/0
2.06 18:46 25 6:42 179 178-181 1199 193 192-194 1/0
2.13 19:11 25 6:37 181 181-181 1197 195 194-196 1/0
2.19 19:39 28 7:26 181 177-182 1346 191 184-196 0/2
2.25 20:11 32 8:29 175 172-180 1484 183 182-184 0/2
2.31 20:47 36 9:32 166 160-171 1582 182 180-184 0/2
2.38 21:21 34 9:11 160 157-163 1468 184 182-186 1/0
2.44 21:50 29 7:46 166 163-170 1289 191 186-194 1/1
2.50 22:17 27 7:10 174 171-176 1247 193 190-196 1/0
2.56 22:42 25 6:36 179 177-180 1182 194 192-194 1/1
2.63 23:07 25 6:38 180 180-181 1193 196 194-198 0/1
2.69 23:33 26 6:55 181 181-182 1251 196 186-200 2/1
2.75 24:06 33 8:49 178 174-181 1571 184 182-184 0/1
2.81 24:40 34 9:11 168 166-171 1544 183 182-184 0/0
2.88 25:13 32 8:39 166 165-166 1437 184 184-184 1/0
2.94 25:42 29 7:46 168 166-171 1306 187 184-194 2/0
3.00 26:09 27 7:16 175 172-177 1270 194 194-196 2/0
3.06 26:35 26 6:59 179 178-181 1249 194 194-194 1/1
3.13 27:01 25 6:47 182 181-183 1235 196 194-196 0/2
3.19 27:26 25 6:41 184 184-184 1229 197 196-198 0/2
3.25 27:57 31 8:15 184 181-185 1518 185 184-186 0/2
3.31 28:31 34 9:11 173 171-178 1589 182 182-184 2/0
3.38 29:05 34 9:10 168 166-170 1540 184 182-184 3/0
3.44 29:36 31 8:09 168 166-171 1370 186 182-192 1/1
3.50 30:03 27 7:08 176 173-178 1257 194 192-196 0/2
3.56 30:30 27 7:10 180 179-181 1291 195 192-196 2/1
3.63 30:55 25 6:38 183 182-184 1214 196 196-198 0/2
3.69 31:19 24 6:31 184 184-184 1199 198 196-200 0/1
3.75 31:49 30 8:02 183 178-186 1471 187 184-200 0/1
3.81 32:23 34 9:00 178 173-184 1601 183 182-184 2/0
3.88 32:56 34 8:57 171 169-173 1529 183 178-184 1/0
3.94 33:28 31 8:24 168 166-172 1411 185 182-188 2/0
4.00 33:56 28 7:36 175 172-177 1329 192 190-194 1/0
4.06 34:23 27 7:07 180 178-181 1281 193 192-196 2/1
4.13 34:49 26 6:51 182 181-184 1246 194 194-196 1/3
4.19 35:14 25 6:42 185 184-185 1240 196 194-198 0/3
4.25 35:41 28 7:21 184 180-185 1352 190 182-198 1/0
4.31 36:14 32 8:39 182 177-185 1575 183 182-184 2/0
4.38 36:48 34 9:05 174 170-176 1579 183 180-186 3/0
4.44 37:21 33 8:50 170 170-172 1502 184 182-184 2/0
4.50 37:50 29 7:37 174 172-176 1324 191 184-194 0/4
4.56 38:16 26 7:02 179 176-181 1258 195 194-196 0/2
4.62 38:42 26 6:58 182 181-183 1267 194 194-196 2/1
4.69 39:07 25 6:33 184 183-184 1204 197 196-198 0/1
4.75 39:33 26 7:03 184 184-185 1297 197 186-200 1/0
4.81 40:06 33 8:42 181 176-184 1574 184 182-186 1/0
4.87 40:40 34 9:06 176 174-177 1601 183 182-184 1/0
4.94 41:12 33 8:41 174 173-174 1512 183 182-184 3/2
5.00 41:42 30 7:53 175 173-176 1379 188 184-192 1/1
5.06 42:10 28 7:30 179 178-181 1341 194 192-194 1/1
5.12 42:37 27 7:14 182 181-182 1318 193 192-194 0/3
5.19 43:03 26 6:54 184 183-184 1269 194 192-194 0/2
5.25 43:28 25 6:36 185 184-185 1220 195 194-196 2/0
5.31 44:01 33 8:47 182 179-184 1597 185 182-190 2/1
5.38 44:33 32 8:39 176 174-179 1524 183 182-184 1/0
5.44 45:25 51 +19 13:44 165 164-168 2265 176 124-186 2/0
5.50 51:42 6:17 +6:09 1:40:39 145 131-167 14595 175 116-184 1/1
5.56 52:48 1:06 17:29 157 155-162 2746 183 182-184 0/2
5.63 53:24 37 9:45 164 161-169 1600 184 182-186 0/1
5.69 53:59 35 9:18 161 161-163 1497 183 182-184 0/2
5.75 54:33 34 9:11 161 160-163 1478 185 184-186 2/1
5.81 55:38 1:05 +35 17:18 156 149-161 2699 173 126-186 2/1
5.88 56:19 41 10:58 152 149-154 1666 184 182-186 2/0
5.94 56:54 35 9:14 157 151-164 1450 184 182-186 0/0
6.00 57:32 37 9:58 167 164-168 1666 184 182-186 2/1
6.06 58:09 37 9:59 166 166-167 1657 184 182-184 3/0
6.13 58:48 39 10:18 167 166-168 1719 183 182-184 3/0
6.19 59:28 40 10:42 169 167-171 1807 184 184-184 3/2
6.25 1:00:03 35 9:18 168 167-169 1563 184 182-186 1/0
6.31 1:00:38 36 9:33 167 166-167 1595 184 182-186 2/0
6.38 1:01:15 37 9:51 167 167-168 1645 184 182-186 4/0
6.44 1:01:52 36 9:43 169 167-172 1642 185 184-186 2/0
6.50 1:02:29 38 10:01 169 167-173 1693 183 180-186 1/0
6.53 1:02:56 27 13:08 168 165-171 2207 169 100-184 0/0

Heart

165/186max
  • Show Beats/Mile

Elevation

Asc 75m, Range 21m, Flat prediction 54:25
Elevation Graph
Biggest Climbs (m) Min/mi
10 2.1% 9:53
See your biggest climbs

Cadence

186 (200 max) Stride Length: 103cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 86.9 187 6.5 54:36 8:30
Walk 11.9 121 0 7:35 5:25:27
Still 0.0 - - 1 -
Pause 1.2 - - 44 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:41 6:48 57.39% More
800m 3:47 7:36 55.99% More
1km 4:40 7:31 59.06% More
Mile 7:41 7:41 61.46% More
5k 24:06 7:45 68.43% More
5 miles 41:09 8:14 65.39% More
10k 59:42 9:36 56.42% More

Predictions

Dist Time Per Mile WAVA
1M 6:50 6:50 69.05
5km 24:04 7:45 68.50
5M 40:48 8:10 65.95
10km 51:56 8:21 64.86
10M 1:28:05 8:49 63.00
Half 1:58:53 9:05 60.97
20M 3:10:09 9:30 59.97
Mara 4:16:38 9:48 58.84
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