Thu 18th May 2023 at 1:00pm by NordRunner

Run > Intervals
  • Time
    53:41
  • Miles
    4.88
  • Min/mi
    11:00
  • Pacing
    67%
  • WAVA
    49.83
  • Stride(cm)
    80
  • Cals
    435
  • Watts
    164
  • Cadence
    182
  • BPM
    141
  • %MHR
    76.1
  • B/mi
    1556
  • Asc(m)
    56
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

Got a bit confused because an autolap announcement occurred during an interval.
Split Summary
===
1) 1km - 7:08(7:08/km) 127/134bpm [907b/km] 57cal 188/273W
2) 1km - 6:21(6:21/km) 138/147bpm [876b/km] 55cal 175/239W
3) 0.24km - 1:31(6:10/km) 143/147bpm [882b/km] 13cal 175/242W
4) 0.23km - 1:00(4:24/km) 162/168bpm [713b/km] 10cal 244/310W
5) 0.41km - 3:00(7:16/km) 141/165bpm [1024b/km] 25cal 144/249W
6) 0.23km - 1:00(4:16/km) 164/173bpm [700b/km] 10cal 234/288W
7) 0.4km - 3:00(7:34/km) 143/172bpm [1083b/km] 25cal 145/299W
8) 0.24km - 1:00(4:05/km) 161/171bpm [658b/km] 10cal 219/268W
9) 0.39km - 3:00(7:36/km) 145/171bpm [1102b/km] 24cal 147/281W
10) 0.25km - 1:00(4:04/km) 166/174bpm [676b/km] 11cal 235/263W
11) 0.31km - 3:00(9:44/km) 142/175bpm [1382b/km] 22cal 137/283W
12) 0.24km - 1:00(4:14/km) 161/172bpm [682b/km] 10cal 237/312W
13) 0.35km - 3:00(8:41/km) 143/173bpm [1243b/km] 22cal 134/246W
14) 0.25km - 1:00(4:02/km) 163/175bpm [656b/km] 11cal 247/280W
15) 0.39km - 3:00(7:46/km) 144/171bpm [1118b/km] 23cal 85/209W
16) 0.12km - 1:00(8:40/km) 144/155bpm [1249b/km] 7cal 103/176W
17) 0.04km - 30(13:32/km) 129/134bpm [1745b/km] 2cal 59/156W
18) 0.25km - 1:00(4:01/km) 157/170bpm [632b/km] 10cal 261/313W
19) 1km - 8:24(8:24/km) 137/171bpm [1152b/km] 58cal 130/284W
20) 0.21km - 1:36(7:31/km) 139/145bpm [1045b/km] 12cal 145/200W
21) 0.34km - 2:26(7:06/km) 136/141bpm [967b/km] 18cal 158/196W
7:08 6:21 1:31 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 30 1:00 8:24 1:36 2:26

Pace

6% 6% 61% 8% 1% 18%

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 39 39 10:18 117 106-123 1205 187 184-190 189 163-215 2/0
0.13 1:22 44 11:40 124 118-129 1447 186 184-188 216 197-250 5/0
0.19 2:08 46 12:13 129 127-131 1577 188 184-190 219 190-251 5/0
0.25 2:52 44 11:46 130 128-132 1529 189 188-192 222 205-231 7/0
0.31 3:32 39 10:32 132 129-134 1390 193 188-196 174 155-205 2/1
0.38 4:22 50 13:18 129 127-133 1716 180 110-194 204 160-273 4/0
0.44 5:13 52 13:48 126 123-130 1739 182 88-194 162 72-221 3/1
0.50 5:53 40 10:32 128 127-130 1349 191 182-196 183 157-214 2/1
0.56 6:30 38 10:01 130 129-131 1303 196 192-198 167 160-170 0/1
0.63 7:09 38 10:12 130 129-132 1326 194 192-198 180 168-185 1/2
0.69 7:46 37 9:58 132 130-133 1316 194 192-196 177 171-185 0/2
0.75 8:23 37 9:52 133 132-134 1312 197 194-198 163 139-179 1/2
0.81 8:59 36 9:34 134 132-138 1281 198 194-202 158 140-178 0/3
0.88 9:35 36 9:41 143 137-146 1385 197 194-206 169 159-181 0/2
0.94 10:14 39 10:22 142 140-145 1472 195 194-198 207 183-239 4/0
1.00 10:53 39 10:27 145 144-147 1515 195 192-196 207 169-231 1/1
1.06 11:34 41 10:58 139 134-145 1525 181 124-198 157 87-189 1/1
1.13 12:18 43 11:28 137 133-140 1572 179 118-198 159 73-199 1/1
1.19 12:55 37 9:57 140 137-141 1393 194 192-196 182 177-191 1/1
1.25 13:33 38 10:04 140 138-143 1409 194 190-198 179 169-197 2/1
1.31 14:11 38 10:09 142 139-144 1441 195 190-198 184 136-231 0/6
1.38 14:47 36 9:39 144 141-147 1389 196 182-200 158 130-242 3/0
1.44 15:13 26 7:03 156 146-164 1101 209 196-216 246 196-310 1/1
1.50 15:40 27 7:05 165 163-167 1168 213 212-214 243 219-292 1/0
1.56 16:26 46 12:19 156 138-168 1922 152 112-214 147 70-249 0/3
1.63 17:10 44 11:48 137 132-142 1617 169 114-196 135 80-171 1/3
1.69 17:51 41 10:49 136 133-138 1472 191 188-196 151 130-181 0/2
1.75 18:31 40 10:45 138 136-142 1484 190 188-194 160 149-178 0/2
1.81 19:02 31 8:21 146 141-157 1220 202 192-218 164 144-221 3/0
1.88 19:28 26 6:56 166 158-172 1151 216 214-218 226 200-262 0/1
1.94 19:56 27 7:15 171 170-173 1240 215 196-216 277 265-292 0/3
2.00 20:57 1:02 16:28 148 134-169 2436 131 114-190 102 62-299 1/3
2.06 21:36 39 10:22 135 132-139 1400 194 190-196 147 117-174 1/1
2.13 22:16 39 10:28 141 139-143 1476 192 190-194 177 156-188 0/8
2.19 22:55 40 10:39 141 135-147 1502 175 118-214 171 98-252 1/3
2.25 23:21 25 6:45 158 149-164 1066 216 216-218 214 191-268 0/0
2.31 23:45 25 6:32 167 163-170 1092 217 216-220 217 197-244 1/1
2.38 24:36 50 13:27 155 138-171 2085 142 118-216 136 77-281 1/1
2.44 25:22 47 12:27 137 133-142 1705 162 110-192 131 77-195 0/1
2.50 26:03 40 10:46 145 142-147 1562 191 188-194 168 159-178 0/3
2.56 26:46 43 11:26 146 141-150 1669 181 122-194 166 103-186 0/1
2.63 27:12 26 6:55 155 142-167 1072 214 192-224 210 167-238 0/1
2.69 27:36 25 6:32 170 167-174 1111 220 218-220 240 214-261 4/0
2.75 28:17 41 10:49 169 156-175 1829 168 112-218 168 21-283 4/0
2.81 29:15 59 15:38 140 132-155 2189 135 112-188 101 53-172 3/1
2.88 30:18 1:03 16:50 136 131-141 2290 139 110-190 160 117-219 3/3
2.94 31:00 41 10:59 139 133-150 1527 171 116-212 173 113-212 0/5
3.00 31:25 25 6:42 160 150-168 1072 217 212-222 217 198-242 0/2
3.06 31:51 26 6:58 170 168-172 1185 217 216-220 275 245-312 1/0
3.13 32:46 55 14:43 155 139-173 2281 137 118-218 106 69-246 4/0
3.19 33:33 47 12:35 136 132-141 1711 169 118-198 146 74-216 0/4
3.25 34:24 51 13:30 138 135-142 1863 165 114-192 176 128-220 0/4
3.31 35:04 40 10:44 139 133-156 1493 157 102-222 129 43-254 0/9
3.38 35:27 23 6:05 166 156-172 1011 223 222-224 260 234-269 0/13
3.44 35:58 31 8:22 172 165-175 1439 202 128-224 223 55-280 0/14
3.50 36:59 1:00 16:08 146 136-165 2354 153 116-202 71 52-96 0/10
3.56 37:45 46 12:17 138 135-140 1694 191 146-198 69 53-102 0/8
3.63 38:24 39 10:21 141 139-143 1460 195 194-198 104 86-114 1/0
3.69 38:57 34 8:59 145 141-150 1302 200 194-216 115 101-172 0/2
3.75 40:03 1:06 17:28 141 129-155 2463 135 98-216 91 47-176 0/4
3.81 40:38 35 9:16 135 124-152 1251 168 102-222 169 37-313 2/1
3.88 41:02 25 6:34 160 152-166 1050 219 216-220 247 238-267 0/4
3.94 41:37 35 9:14 168 163-171 1552 187 120-220 234 124-284 1/0
4.00 42:20 43 11:35 153 144-164 1773 178 120-192 135 125-158 0/0
4.06 43:03 43 11:25 143 142-145 1633 189 186-194 157 147-162 0/0
4.13 43:48 45 11:54 142 139-145 1691 187 148-194 161 136-173 0/0
4.19 45:55 2:07 33:56 124 110-140 4208 162 74-196 125 11-196 0/1
4.25 46:39 44 11:46 133 130-135 1566 188 124-196 147 105-161 0/3
4.31 47:18 38 10:14 135 133-137 1382 194 192-196 152 137-165 0/2
4.38 47:57 39 10:25 138 135-139 1438 193 192-196 161 154-177 1/1
4.44 48:38 41 11:03 141 139-143 1558 190 188-194 174 166-180 1/0
4.50 49:18 39 10:31 140 139-141 1471 192 190-194 165 147-193 1/2
4.56 49:59 42 11:08 142 137-145 1581 191 186-194 172 123-200 1/0
4.62 50:43 44 11:37 141 140-143 1637 191 188-194 165 150-174 1/3
4.69 51:31 48 12:52 134 129-140 1724 176 124-198 116 65-168 0/4
4.75 52:12 41 10:56 135 130-140 1476 190 188-192 169 153-193 2/0
4.81 52:55 43 11:21 139 137-141 1578 190 186-198 167 145-196 1/2
4.87 53:36 41 10:58 137 136-138 1503 190 188-194 153 145-160 0/1
4.88 53:41 5 16:51 134 132-135 2257 184 178-190 150 141-158 0/0

Heart

141/175max
  • Show Beats/Mile

Elevation

Asc 56m, Range 113m, Flat prediction 52:28
Elevation Graph
Biggest Climbs (m) Min/mi
28 3.8% 11:56
10 4.1% 15:16
See your biggest climbs

Power

164W (313 max)
Power Graph
Power Bands

Cadence

182 (224 max) Stride Length: 80cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 79.7 195 4.4 42:48 9:49
Walk 17.8 119 0.5 9:33 18:15
Still 2.5 - - 1:20 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:01 8:07 45.77% More
800m 4:37 9:17 47.91% More
1km 5:43 9:12 50.45% More
Mile 9:32 9:32 51.51% More
5k 32:11 10:21 52.02% More

Predictions

Dist Time Per Mile WAVA
1M 10:06 10:06 48.59
5km 33:21 10:44 50.20
5M 55:05 11:01 49.79
10km 1:09:15 11:09 49.60
10M 1:54:20 11:26 49.82
Half 2:31:58 11:36 49.30
20M 3:57:21 11:52 50.02
Mara 5:15:29 12:02 50.18

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