Fri 3rd May 2024 at 3:56pm by smash
Run > Intervals
-
Time
28:43
-
Miles
2.29
-
Min/mi
12:32
-
Pacing
75.3%
-
WAVA
39.42
-
Stride(cm)
84
-
Cals
230
-
Cadence
152
-
BPM
131
-
%MHR
76.3
-
B/mi
1637
-
Asc(m)
197
-
Hillscore
2
-
Surface
Road
Notes & Comments
1) 0.76mi - 10:00(13:06/mi) 119/133bpm [1559b/mi] 76cal 4.58/5.97mph
2) 0mi - 3(12:13/mi) 127/127bpm [1552b/mi] 4.91/5.57mph
3) 0.05mi - 20(7:21/mi) 133/142bpm [977b/mi] 3cal 8.16/9.71mph
4) 0.07mi - 45(11:17/mi) 146/152bpm [1646b/mi] 6cal 5.32/8.81mph
5) 0.05mi - 20(7:01/mi) 148/154bpm [1038b/mi] 3cal 8.56/8.95mph
6) 0.07mi - 45(11:14/mi) 148/155bpm [1664b/mi] 7cal 5.34/8.35mph
7) 0.05mi - 20(6:29/mi) 146/150bpm [948b/mi] 3cal 9.24/9.89mph
8) 0.05mi - 45(15:15/mi) 146/157bpm [2225b/mi] 7cal 3.94/9.81mph
9) 0.05mi - 20(6:47/mi) 142/151bpm [963b/mi] 3cal 8.84/10.25mph
10) 0.05mi - 45(15:39/mi) 147/153bpm [2300b/mi] 7cal 3.84/9.08mph
11) 0.04mi - 20(7:31/mi) 145/154bpm [1091b/mi] 3cal 7.97/9.39mph
12) 0.06mi - 45(12:23/mi) 150/158bpm [1858b/mi] 7cal 4.85/8.81mph
13) 0.04mi - 20(7:26/mi) 146/154bpm [1086b/mi] 3cal 8.06/8.01mph
14) 0.05mi - 45(13:39/mi) 150/159bpm [2047b/mi] 7cal 4.4/8.12mph
15) 0.04mi - 20(7:25/mi) 144/147bpm [1067b/mi] 3cal 8.1/7.47mph
16) 0.05mi - 45(15:18/mi) 149/155bpm [2281b/mi] 7cal 3.92/7.37mph
17) 0.05mi - 20(6:39/mi) 146/154bpm [971b/mi] 3cal 9.03/10.83mph
18) 0.05mi - 45(15:50/mi) 151/156bpm [2392b/mi] 7cal 3.79/9.14mph
19) 0.7mi - 10:00(14:16/mi) 126/140bpm [1798b/mi] 75cal 4.2/5.61mph
10:00 3 20 45 20 45 20 45 20 45 20 45 20 45 20 45 20 45 10:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
58 |
58 |
15:26 |
88 70-121 |
1358 |
148 106-164 |
27/4 |
0.13 |
1:42 |
44 |
11:47 |
127 123-131 |
1495 |
165 162-166 |
0/5 |
0.19 |
2:23 |
41 |
10:55 |
130 127-133 |
1419 |
161 160-164 |
0/11 |
0.25 |
3:05 |
42 |
11:12 |
130 128-133 |
1456 |
163 162-164 |
3/8 |
0.31 |
3:45 |
40 |
10:34 |
130 128-132 |
1374 |
164 162-166 |
10/1 |
0.38 |
4:28 |
43 |
11:28 |
128 124-132 |
1467 |
161 156-166 |
3/4 |
0.44 |
5:21 |
53 |
14:09 |
128 124-132 |
1812 |
147 114-166 |
3/5 |
0.50 |
6:26 |
1:06 |
17:32 |
119 113-127 |
2086 |
141 102-166 |
2/17 |
0.56 |
7:03 |
37 |
9:48 |
127 122-132 |
1244 |
165 164-166 |
14/2 |
0.63 |
7:57 |
54 |
14:26 |
126 118-132 |
1818 |
137 110-166 |
6/2 |
0.69 |
9:12 |
1:14 |
19:50 |
104 96-116 |
2062 |
118 112-162 |
1/8 |
0.75 |
9:53 |
41 |
10:57 |
114 97-126 |
1248 |
165 162-166 |
5/12 |
0.81 |
10:24 |
31 |
8:21 |
132 126-142 |
1103 |
180 164-198 |
8/5 |
0.88 |
11:07 |
43 |
11:24 |
146 140-151 |
1665 |
167 160-198 |
2/16 |
0.94 |
11:35 |
28 |
7:30 |
149 144-155 |
1118 |
184 168-194 |
18/0 |
1.00 |
12:17 |
42 |
11:08 |
148 144-155 |
1647 |
151 116-174 |
7/5 |
1.06 |
12:53 |
37 |
9:46 |
150 141-156 |
1465 |
168 112-198 |
1/16 |
1.13 |
13:31 |
38 |
10:01 |
139 134-151 |
1393 |
156 110-192 |
13/3 |
1.19 |
14:22 |
51 |
13:36 |
147 139-153 |
1998 |
155 108-224 |
8/7 |
1.25 |
14:55 |
34 |
8:59 |
149 139-158 |
1338 |
171 114-196 |
10/5 |
1.31 |
15:37 |
41 |
11:00 |
146 141-155 |
1607 |
146 112-186 |
8/6 |
1.38 |
16:20 |
44 |
11:39 |
153 145-158 |
1782 |
153 112-192 |
6/7 |
1.44 |
16:53 |
32 |
8:33 |
143 140-147 |
1223 |
177 162-190 |
10/0 |
1.50 |
17:43 |
50 |
13:23 |
147 140-155 |
1968 |
148 112-190 |
4/7 |
1.56 |
18:19 |
36 |
9:34 |
151 143-156 |
1444 |
172 110-196 |
7/2 |
1.63 |
19:17 |
58 |
15:34 |
138 128-150 |
2147 |
128 108-164 |
2/8 |
1.69 |
20:05 |
49 |
12:57 |
135 130-138 |
1748 |
164 162-166 |
9/6 |
1.75 |
21:10 |
1:04 |
17:10 |
126 112-138 |
2162 |
121 110-164 |
2/4 |
1.81 |
21:54 |
44 |
11:44 |
119 105-135 |
1396 |
164 158-168 |
4/6 |
1.88 |
22:44 |
50 |
13:23 |
134 125-139 |
1793 |
136 108-168 |
12/2 |
1.94 |
23:49 |
1:05 |
17:22 |
113 106-122 |
1963 |
124 110-164 |
4/7 |
2.00 |
24:31 |
42 |
11:18 |
123 107-136 |
1390 |
166 164-170 |
3/8 |
2.06 |
25:23 |
51 |
13:42 |
135 128-138 |
1849 |
139 38-170 |
7/4 |
2.13 |
26:36 |
1:13 |
19:29 |
116 110-126 |
2259 |
111 104-124 |
6/2 |
2.19 |
27:30 |
54 |
14:24 |
119 114-125 |
1713 |
145 108-166 |
2/11 |
2.25 |
28:14 |
44 |
11:42 |
131 126-134 |
1532 |
168 166-174 |
12/6 |
2.29 |
28:44 |
30 |
13:28 |
133 132-134 |
1792 |
166 164-168 |
4/7 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
64.4 |
169 |
1.7 |
18:30 |
10:36 |
Walk |
35.6 |
112 |
0.5 |
10:14 |
18:50 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:16 |
9:08 |
40.66% |
More |
800m |
4:58 |
10:00 |
40.79% |
More |
1km |
6:15 |
10:04 |
42.21% |
More |
Mile |
10:51 |
10:51 |
41.34% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:38 |
11:38 |
38.57 |
5km |
40:03 |
12:53 |
39.14 |
5M |
1:07:19 |
13:28 |
38.00 |
10km |
1:25:20 |
13:44 |
37.53 |
10M |
2:23:24 |
14:20 |
36.73 |
Half |
3:12:31 |
14:42 |
35.69 |
20M |
5:05:27 |
15:16 |
35.31 |
Mara |
6:50:06 |
15:39 |
34.77 |
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