Fri 24th Mar 2023 at 5:37am by TBR (TheBeardRunner)

Run > Intervals
  • Time
    39:23
  • Miles
    3.72
  • Min/mi
    10:35
  • Pacing
    67.1%
  • WAVA
    47.30
  • Stride(cm)
    91
  • Cals
    321
  • Cadence
    166
  • BPM
    143
  • %MHR
    74.7
  • B/mi
    1518
  • Asc(m)
    127
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

1 comments
10x1,2 min recovery.

7 out of the 10 in my sub 6:51 Z5 pace, not bad.

===
1) 0.52mi - 5:49(11:09/mi) 133/147bpm [1482b/mi] 46cal 5.38/5.68mph
2) 0.14mi - 1:00(7:15/mi) 145/149bpm [1051b/mi] 9cal 8.28/8.45mph
3) 0.14mi - 2:00(14:18/mi) 138/149bpm [1974b/mi] 16cal 4.19/8.2mph
4) 0.14mi - 1:00(7:10/mi) 145/151bpm [1039b/mi] 9cal 8.37/8.91mph
5) 0.13mi - 2:00(15:34/mi) 140/150bpm [2180b/mi] 16cal 3.85/8.54mph
6) 0.15mi - 1:00(6:48/mi) 150/155bpm [1020b/mi] 9cal 8.82/9.1mph
7) 0.13mi - 2:00(15:09/mi) 142/155bpm [2151b/mi] 16cal 3.96/8.93mph
8) 0.15mi - 1:00(6:38/mi) 152/156bpm [1008b/mi] 9cal 9.05/9.12mph
9) 0.13mi - 2:00(15:32/mi) 142/158bpm [2207b/mi] 16cal 3.86/9.1mph
10) 0.15mi - 1:00(6:42/mi) 149/156bpm [998b/mi] 9cal 8.96/9.18mph
11) 0.13mi - 2:00(15:01/mi) 142/156bpm [2133b/mi] 16cal 4/9.06mph
12) 0.14mi - 1:00(6:58/mi) 151/155bpm [1053b/mi] 9cal 8.61/8.83mph
13) 0.13mi - 2:00(15:07/mi) 143/155bpm [2162b/mi] 16cal 3.97/8.85mph
14) 0.15mi - 1:00(6:39/mi) 153/162bpm [1018b/mi] 9cal 9.02/9.41mph
15) 0.13mi - 2:00(14:53/mi) 147/163bpm [2188b/mi] 17cal 4.03/9.1mph
16) 0.15mi - 1:00(6:41/mi) 158/164bpm [1055b/mi] 10cal 8.99/9.18mph
17) 0.14mi - 2:00(14:38/mi) 147/163bpm [2152b/mi] 16cal 4.1/9.18mph
18) 0.16mi - 1:00(6:25/mi) 152/157bpm [976b/mi] 9cal 9.35/9.35mph
19) 0.14mi - 2:00(14:12/mi) 146/158bpm [2073b/mi] 16cal 4.23/9.35mph
20) 0.15mi - 1:00(6:42/mi) 158/166bpm [1059b/mi] 9cal 8.95/9.08mph
21) 0.16mi - 2:00(12:27/mi) 149/164bpm [1854b/mi] 17cal 4.82/9.08mph
22) 0.36mi - 3:34(10:01/mi) 138/141bpm [1383b/mi] 22cal 5.99/6.37mph
5:49 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 3:34
Corrah
Good work. I was still fast asleep then.
Pin Map
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0mi in 0

Pace

25% 25% 15% 17% 18%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 45 45 12:00 110 90-133 1321 166 120-180 1/1
0.13 1:26 41 10:48 139 132-147 1502 178 174-180 1/3
0.19 2:07 41 11:01 136 134-139 1499 179 178-182 2/0
0.25 2:51 44 11:45 126 119-130 1481 178 176-182 5/1
0.31 3:32 41 10:52 133 131-135 1446 176 172-180 5/0
0.38 4:13 41 10:54 139 135-143 1515 179 176-182 5/5
0.44 4:53 40 10:46 144 142-146 1551 179 176-182 5/1
0.50 5:33 40 10:48 143 141-145 1544 176 172-180 3/1
0.56 6:06 33 8:41 144 142-145 1251 183 174-190 0/10
0.63 6:33 27 7:16 145 142-149 1053 188 188-190 9/2
0.69 7:15 41 11:02 148 146-149 1632 158 112-188 4/5
0.75 8:16 1:01 16:15 133 121-143 2162 127 110-174 0/3
0.81 8:55 39 10:23 142 125-149 1475 175 170-180 3/1
0.88 9:21 27 7:11 144 138-151 1034 196 194-198 9/1
0.94 9:48 26 6:59 147 146-147 1026 190 188-192 4/4
1.00 10:55 1:07 17:52 140 127-150 2502 116 104-192 2/4
1.06 11:44 49 13:06 140 126-149 1833 171 168-174 1/3
1.13 12:12 28 7:28 147 140-155 1098 183 174-192 2/0
1.19 12:37 25 6:45 151 150-152 1018 192 186-196 3/0
1.25 13:20 43 11:26 152 151-154 1738 157 112-186 1/3
1.31 14:23 1:03 16:50 133 120-148 2238 140 104-174 0/6
1.38 15:00 37 9:58 148 131-156 1475 175 170-192 5/0
1.44 15:25 25 6:34 152 150-156 997 197 196-200 3/0
1.50 15:50 25 6:38 151 150-154 1002 192 190-196 2/1
1.56 16:58 1:09 18:17 145 133-157 2651 115 102-190 3/2
1.63 17:47 49 13:01 133 123-138 1732 170 166-174 2/1
1.69 18:13 26 6:49 144 133-151 981 186 170-190 1/3
1.75 18:38 25 6:47 152 149-156 1030 188 184-190 1/1
1.81 19:25 47 12:33 153 150-156 1920 147 106-186 2/1
1.88 20:23 58 15:22 137 132-146 2105 141 108-174 5/2
1.94 21:03 40 10:37 144 130-155 1530 176 170-192 2/6
2.00 21:28 26 6:50 150 147-153 1025 194 192-196 2/2
2.06 21:54 26 6:56 152 151-153 1054 188 176-192 1/5
2.13 23:02 1:08 18:00 144 132-155 2592 114 102-164 5/1
2.19 23:50 48 12:41 145 134-155 1838 172 168-176 6/2
2.25 24:14 25 6:34 150 145-154 984 194 182-198 1/4
2.31 24:39 25 6:46 155 154-158 1048 191 190-192 1/5
2.38 25:29 50 13:20 157 149-163 2092 141 106-192 1/3
2.44 26:24 54 14:30 138 132-146 2000 140 108-174 4/1
2.50 27:01 37 9:58 150 137-158 1495 177 166-192 6/4
2.56 27:27 26 6:50 161 158-162 1100 193 192-196 1/5
2.63 27:51 24 6:31 162 161-164 1057 190 186-192 3/0
2.69 28:55 1:03 16:54 152 142-162 2570 123 106-186 4/3
2.75 29:44 49 13:12 137 131-146 1807 152 110-176 5/0
2.81 30:10 26 6:57 148 142-154 1028 188 172-196 3/3
2.88 30:35 25 6:32 153 152-154 1001 195 192-196 3/6
2.94 31:14 40 10:36 154 148-157 1633 164 112-198 1/4
3.00 32:14 1:00 16:00 144 127-158 2304 122 110-174 3/0
3.06 32:53 38 10:14 150 136-165 1536 174 172-178 2/5
3.13 33:19 26 6:52 153 148-159 1051 192 186-196 1/3
3.19 33:43 24 6:27 161 157-164 1037 192 190-196 3/0
3.25 34:31 48 12:47 159 152-164 2032 127 110-192 1/3
3.31 35:17 46 12:18 143 142-146 1758 151 112-174 3/3
3.38 35:57 41 10:49 140 137-141 1513 175 174-178 8/1
3.44 36:34 36 9:41 140 139-140 1355 175 174-176 4/2
3.50 37:08 34 9:12 137 136-138 1260 174 174-176 1/11
3.56 37:47 39 10:22 134 132-136 1389 175 174-176 4/9
3.63 38:28 40 10:48 137 135-138 1479 176 174-178 3/13
3.69 39:06 38 10:11 139 138-141 1416 175 174-178 0/13
3.72 39:23 17 9:12 139 139-139 1278 173 172-174 4/1

Heart

143/165max
  • Show Beats/Mile

Elevation

Asc 127m, Range 40m, Flat prediction 40:28
Elevation Graph
Biggest Climbs (m) Min/mi
18 14.7% 9:11
14 4.4% 10:51
12 8.5% 7:06
11 8.1% 10:54
11 3.2% 7:56
See your biggest climbs

Cadence

166 (200 max) Stride Length: 91cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 73.0 180 3.2 28:45 9:01
Walk 27.0 110 0.5 10:38 19:58

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:07 8:30 40.94% More
800m 4:32 9:08 45.25% More
1km 6:08 9:52 43.63% More
Mile 9:50 9:50 46.19% More
5k 32:38 10:30 47.42% More

Predictions

Dist Time Per Mile WAVA
1M 9:05 9:05 50.00
5km 32:13 10:22 48.02
5M 54:47 10:57 46.10
10km 1:09:49 11:14 45.23
10M 1:58:44 11:52 44.02
Half 2:40:30 12:15 42.78
20M 4:17:22 12:52 42.28
Mara 5:47:53 13:17 41.71
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