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Wed 11th Jun 2025 at 10:59am by the hickmanator

Run > Intervals
  • breezy
  • warm
  • Time
    54:01
  • Miles
    6.66
  • Min/mi
    8:07
  • Pacing
    80.2%
  • WAVA
    66.33
  • Stride(cm)
    118
  • Cals
    692
  • Cadence
    168
  • BPM
    148
  • %MHR
    86
  • B/mi
    1199
  • Asc(m)
    151
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

10min warm 4x 5min threshold 90sec rest cool dn
1) 1mi - 8:32(8:32/mi) 140/153bpm [1195b/mi] 103cal 7.03/8.01mph
2) 0.18mi - 1:28(8:11/mi) 145/148bpm [1187b/mi] 18cal 7.33/7.39mph
3) 0.76mi - 5:00(6:35/mi) 154/160bpm [1015b/mi] 73cal 9.11/9.89mph
4) 0.16mi - 1:30(9:07/mi) 155/161bpm [1414b/mi] 18cal 6.58/8.56mph
5) 0.74mi - 5:00(6:45/mi) 157/162bpm [1060b/mi] 76cal 8.89/9.56mph
6) 0.12mi - 1:30(12:47/mi) 149/161bpm [1906b/mi] 14cal 4.69/8.47mph
7) 0.72mi - 5:00(6:55/mi) 151/162bpm [1044b/mi] 73cal 8.68/9.2mph
8) 0.11mi - 1:30(13:51/mi) 149/162bpm [2064b/mi] 14cal 4.33/8.52mph
9) 0.73mi - 5:00(6:51/mi) 150/161bpm [1028b/mi] 73cal 8.76/9.2mph
10) 0.11mi - 1:30(13:41/mi) 155/164bpm [2121b/mi] 14cal 4.38/8.68mph
11) 1mi - 9:00(9:00/mi) 144/152bpm [1295b/mi] 108cal 6.67/7.62mph
12) 1mi - 8:47(8:47/mi) 145/157bpm [1273b/mi] 106cal 6.83/7.58mph
13) 0.03mi - 14(8:59/mi) 156/158bpm [1401b/mi] 2cal 6.68/6.76mph
8:32 1:28 5:00 1:30 5:00 1:30 5:00 1:30 5:00 1:30 9:00 8:47 14

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 8:31 8:31 8:31 139 95-153 1184 161 0-168 33/37
1.18 9:59 1:28 8:11 145 141-148 1186 165 162-168 3/5
1.94 14:59 5:00 6:35 154 146-160 1014 179 168-186 25/20
2.10 16:30 1:31 9:13 154 147-160 1418 161 154-176 2/7
2.84 21:30 5:00 6:45 157 146-162 1061 178 162-186 24/21
2.96 23:00 1:30 12:47 150 137-160 1918 144 102-180 3/4
3.68 28:00 5:00 6:55 150 135-161 1037 178 162-186 15/16
3.79 29:30 1:30 13:51 149 132-162 2064 105 0-180 9/8
4.52 34:30 5:00 6:51 150 133-161 1028 178 162-184 18/18
4.63 36:00 1:30 13:40 154 140-163 2106 101 0-182 2/4
5.63 45:00 9:00 9:00 144 130-151 1296 163 148-168 33/30
6.63 53:47 8:47 8:47 145 131-157 1273 164 158-168 29/37
6.66 54:02 15 +1 9:36 156 155-157 1498 162 158-164 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    148 avge / 163 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    12 4.0% 6:40
    11 6.1% 8:59
    10 6.7% 8:15

  • Cadence Distribution

    168 avge / 186 max Stride Length: 118cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.5 170 6.5 52:07 7:58
    Walk 3.5 109 0.1 1:55 17:30

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:34 6:19 57.20% More
    800m 3:13 6:28 66.96% More
    1km 4:04 6:32 70.11% More
    Mile 6:58 6:58 71.37% More
    5k 22:50 7:21 71.35% More
    5 miles 39:08 7:50 68.18% More
    10k 49:59 8:03 66.77% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:14 7:14 68.67
    5km 24:04 7:45 67.71
    5M 39:52 7:58 66.92
    10km 50:11 8:05 66.50
    10M 1:23:07 8:19 66.11
    Half 1:50:39 8:27 65.63
    20M 2:53:17 8:40 65.74
    Mara 3:50:42 8:48 66.14
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