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Tue 28th Mar 2023 at 7:13pm by corned beef keith

Run > Intervals
  • Time
    40:06
  • Miles
    5.85
  • Min/mi
    6:51
  • Pacing
    74.4%
  • WAVA
    72.07
  • Stride(cm)
    130
  • Cals
    597
  • Cadence
    181
  • BPM
    153
  • %MHR
    89.4
  • B/mi
    1048
  • Asc(m)
    248
  • Hillscore
    15
  • Surface
    Road

Notes & Comments

8 x 1k with jog recovery

Split Summary
===
1) 0.64mi - 3:54(6:08/mi) 144/157bpm [882b/mi] 53cal 9.79/10.33mph
2) 0.11mi - 1:23(12:32/mi) 141/157bpm [1768b/mi] 19cal 4.78/9.08mph
3) 0.63mi - 3:49(6:03/mi) 153/161bpm [926b/mi] 57cal 9.91/10.42mph
4) 0.11mi - 1:16(10:59/mi) 150/162bpm [1649b/mi] 18cal 5.46/9.29mph
5) 0.63mi - 3:54(6:12/mi) 153/160bpm [950b/mi] 59cal 9.67/10.27mph
6) 0.11mi - 1:15(10:52/mi) 153/162bpm [1663b/mi] 19cal 5.52/9.46mph
7) 0.63mi - 3:53(6:11/mi) 154/160bpm [953b/mi] 59cal 9.69/10.25mph
8) 0.12mi - 1:20(11:30/mi) 149/162bpm [1715b/mi] 19cal 5.21/9.08mph
9) 0.62mi - 3:54(6:14/mi) 155/161bpm [967b/mi] 58cal 9.61/10.25mph
10) 0.11mi - 1:17(11:09/mi) 157/162bpm [1751b/mi] 19cal 5.38/9.08mph
11) 0.63mi - 3:54(6:13/mi) 156/162bpm [971b/mi] 60cal 9.64/10.33mph
12) 0.12mi - 1:15(10:44/mi) 154/162bpm [1653b/mi] 18cal 5.59/9.41mph
13) 0.63mi - 3:52(6:07/mi) 159/164bpm [973b/mi] 60cal 9.81/10.75mph
14) 0.11mi - 1:19(11:37/mi) 157/166bpm [1823b/mi] 20cal 5.17/9.37mph
15) 0.63mi - 3:50(6:03/mi) 158/166bpm [957b/mi] 59cal 9.91/10.96mph
16) 0.01mi - 1(2:36/mi) 166/166bpm [432b/mi] 23.07/9.87mph
3:54 1:23 3:49 1:16 3:54 1:15 3:53 1:20 3:54 1:17 3:54 1:15 3:52 1:19 3:50 1

Pace

15% 13% 70% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 21 21 5:34 88 80-100 490 191 188-194 1/0
0.13 43 22 5:52 128 105-148 752 187 186-188 3/0
0.19 1:06 23 6:14 153 150-155 954 185 182-188 1/0
0.25 1:30 24 6:22 155 155-156 987 182 180-184 7/0
0.31 1:52 22 5:50 157 156-157 916 182 180-184 0/6
0.38 2:14 22 5:55 154 153-156 912 183 182-184 0/6
0.44 2:37 22 5:58 152 150-153 907 184 184-184 2/3
0.50 3:00 23 6:08 144 140-149 882 183 182-184 0/6
0.56 3:23 23 6:16 149 145-152 933 183 182-184 11/0
0.63 3:49 25 6:48 154 152-156 1046 186 184-188 0/8
0.69 4:32 44 11:37 152 145-157 1765 166 158-184 11/1
0.75 5:17 45 12:05 130 122-140 1571 162 160-168 0/6
0.81 5:41 24 6:19 130 125-142 821 188 182-190 3/0
0.88 6:04 23 6:06 150 145-154 916 188 186-190 6/0
0.94 6:27 23 6:03 156 154-157 944 187 186-188 2/0
1.00 6:50 23 6:07 159 158-161 972 187 184-188 4/3
1.06 7:11 21 5:43 161 160-161 921 184 184-186 2/0
1.13 7:33 22 5:51 159 158-160 929 186 184-188 0/8
1.19 7:54 21 5:41 157 154-158 892 187 186-188 0/5
1.25 8:16 21 5:43 154 154-154 879 188 186-190 0/6
1.31 8:39 23 6:08 155 154-157 951 187 186-188 2/3
1.38 9:03 24 6:32 159 157-162 1038 187 186-188 4/0
1.44 9:42 38 10:16 158 152-162 1622 165 160-184 7/4
1.50 10:23 41 10:54 139 133-151 1515 164 160-184 4/9
1.56 10:47 25 6:37 140 135-146 927 188 186-190 5/0
1.63 11:11 24 6:19 153 149-155 965 187 184-188 0/2
1.69 11:35 24 6:21 156 155-157 991 184 184-184 5/0
1.75 11:59 24 6:23 157 157-157 1003 181 180-184 2/1
1.81 12:20 22 5:47 157 157-157 907 182 180-184 0/4
1.88 12:43 22 5:56 157 156-157 933 183 182-184 0/7
1.94 13:05 22 5:50 156 155-157 910 183 182-184 1/3
2.00 13:27 22 5:53 153 152-154 899 183 182-184 0/4
2.06 13:50 24 6:17 153 152-155 962 183 182-186 5/0
2.13 14:16 26 6:53 159 157-161 1095 185 184-186 1/5
2.19 14:58 42 11:07 158 155-161 1757 161 160-164 8/0
2.25 15:35 37 9:49 143 137-152 1404 167 162-186 0/4
2.31 15:59 25 6:39 145 140-149 963 187 186-190 2/0
2.38 16:23 23 6:09 153 151-155 942 187 186-188 9/0
2.44 16:46 23 6:14 157 157-158 979 185 184-186 2/1
2.50 17:10 24 6:24 158 158-159 1012 182 180-186 1/4
2.56 17:32 22 5:51 158 158-159 925 182 182-184 1/1
2.63 17:54 22 5:58 157 155-158 937 183 182-184 0/4
2.69 18:16 22 5:51 154 154-155 901 185 184-186 0/4
2.75 18:39 23 6:07 154 154-155 943 184 182-186 0/4
2.81 19:02 23 6:03 156 155-158 943 186 184-188 6/1
2.88 19:28 26 6:56 160 159-161 1109 182 172-186 2/7
2.94 20:13 45 11:59 154 147-158 1846 159 154-162 8/0
3.00 20:52 39 10:21 136 129-145 1408 166 162-184 1/1
3.06 21:15 23 6:12 140 132-149 867 187 184-188 0/3
3.13 21:38 23 6:06 153 150-157 934 184 182-186 0/1
3.19 22:01 24 6:19 158 157-158 998 183 182-186 4/0
3.25 22:25 23 6:11 160 159-161 989 181 180-184 5/1
3.31 22:47 23 6:03 161 160-161 975 182 180-184 5/0
3.38 23:09 22 5:53 158 157-160 930 184 184-186 0/7
3.44 23:31 22 5:50 158 157-158 922 186 184-188 1/8
3.50 23:55 24 6:17 156 155-157 981 184 182-186 1/2
3.56 24:19 24 6:27 156 155-157 1005 186 184-188 0/3
3.63 24:50 31 8:13 158 157-160 1299 179 158-186 1/2
3.69 25:32 42 11:15 159 157-162 1790 160 158-162 5/2
3.75 26:06 34 9:08 147 141-157 1343 167 162-186 1/6
3.81 26:30 24 6:24 150 144-154 960 187 184-188 0/1
3.88 26:54 24 6:20 156 154-158 988 186 184-188 5/0
3.94 27:18 24 6:26 160 159-160 1030 185 184-186 11/0
4.00 27:41 23 6:05 160 159-160 975 184 182-186 0/2
4.06 28:03 22 5:47 159 158-160 919 185 184-186 4/0
4.13 28:25 22 5:50 158 158-159 922 186 186-186 0/10
4.19 28:47 22 5:54 157 155-158 927 186 184-188 0/8
4.25 29:10 24 6:18 153 151-155 965 186 186-188 1/2
4.31 29:34 24 6:24 157 155-159 1005 187 186-188 4/0
4.38 30:04 30 7:58 161 160-162 1281 179 162-188 5/1
4.44 30:46 42 11:08 153 146-160 1703 164 162-166 3/5
4.50 31:18 32 8:37 143 140-145 1233 179 166-186 0/3
4.56 31:41 23 6:09 153 147-156 942 188 186-190 7/5
4.62 32:05 24 6:19 158 157-159 997 186 184-188 6/0
4.69 32:29 24 6:18 162 160-164 1021 183 182-184 3/0
4.75 32:52 23 6:07 163 163-163 998 183 182-184 0/9
4.81 33:14 22 5:53 162 161-163 952 184 184-184 1/2
4.87 33:35 21 5:39 160 160-161 905 185 184-186 0/2
4.94 33:56 21 5:34 160 159-160 890 186 186-188 0/4
5.00 34:18 22 5:55 161 160-162 953 185 184-188 5/0
5.06 34:42 24 6:17 162 160-163 1019 185 184-186 1/2
5.12 35:15 34 9:03 164 164-166 1483 176 158-184 4/6
5.19 35:59 43 11:33 157 148-164 1814 161 158-162 3/1
5.25 36:30 31 8:21 138 136-144 1152 173 160-186 0/3
5.31 36:54 24 6:19 150 142-156 947 185 184-188 7/3
5.38 37:17 23 6:14 159 158-160 991 184 184-184 6/0
5.44 37:41 24 6:24 161 160-161 1029 182 180-182 4/1
5.50 38:04 23 6:07 161 160-162 986 181 180-184 0/3
5.56 38:25 21 5:30 161 161-161 886 184 184-184 2/2
5.63 38:46 21 5:33 161 161-161 894 187 186-188 0/11
5.69 39:07 21 5:44 161 161-162 923 187 184-190 1/0
5.75 39:29 22 5:48 161 161-162 934 186 186-186 9/3
5.81 39:51 23 6:00 162 160-164 972 187 184-188 0/10
5.85 40:05 14 6:22 166 165-166 1057 188 186-188 7/0

Heart

153/166max
  • Show Beats/Mile

Elevation

Asc 248m, Range 25m, Flat prediction 40:59
Elevation Graph
Biggest Climbs (m) Min/mi
19 8.7% 6:32
19 7.0% 6:17
18 5.4% 7:47
18 6.0% 6:13
17 5.2% 6:12
15 5.7% 6:23
See your biggest climbs

Cadence

181 (194 max) Stride Length: 130cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 180 5.8 40:05 6:51
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:23 5:32 61.63% More
800m 2:55 5:52 68.72% More
1km 3:42 5:58 71.20% More
Mile 6:35 6:35 69.14% More
5k 21:27 6:54 70.33% More
5 miles 34:09 6:50 72.10% More

Predictions

Dist Time Per Mile WAVA
1M 6:10 6:10 73.73
5km 20:30 6:36 73.60
5M 33:57 6:47 72.52
10km 42:45 6:53 71.92
10M 1:10:47 7:05 71.36
Half 1:34:15 7:12 70.75
20M 2:27:35 7:23 70.70
Mara 3:16:30 7:30 71.01
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