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Thu 22nd May 2025 at 6:03am by jamesmcf

Run > Intervals
  • Time
    39:09
  • Miles
    4.38
  • Min/mi
    8:56
  • Pacing
    71.9%
  • WAVA
    53.40
  • Stride(cm)
    112
  • Cals
    440
  • Cadence
    161
  • BPM
    134
  • %MHR
    78.3
  • B/mi
    1197
  • Asc(m)
    37
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

1) 1mi - 9:07(9:07/mi) 121/131bpm [1104b/mi] 96cal
2) 0.42mi - 2:56(6:58/mi) 140/147bpm [974b/mi] 37cal
3) 0.19mi - 2:00(10:20/mi) 127/150bpm [1312b/mi] 20cal
4) 0.14mi - 1:00(7:17/mi) 145/152bpm [1056b/mi] 13cal
5) 0.21mi - 2:00(9:42/mi) 127/152bpm [1232b/mi] 19cal
6) 0.14mi - 1:00(7:01/mi) 149/153bpm [1045b/mi] 13cal
7) 0.19mi - 2:00(10:29/mi) 135/153bpm [1416b/mi] 22cal
8) 0.14mi - 1:00(7:05/mi) 148/159bpm [1048b/mi] 13cal
9) 0.18mi - 2:00(10:58/mi) 138/161bpm [1513b/mi] 23cal
10) 0.14mi - 1:00(7:22/mi) 147/152bpm [1083b/mi] 13cal
11) 0.2mi - 2:00(10:07/mi) 138/155bpm [1395b/mi] 23cal
12) 0.14mi - 1:00(7:07/mi) 151/155bpm [1075b/mi] 13cal
13) 0.21mi - 2:00(9:23/mi) 141/155bpm [1323b/mi] 24cal
14) 0.06mi - 1:00(16:19/mi) 140/149bpm [2285b/mi] 12cal
15) 0.15mi - 1:00(6:46/mi) 138/146bpm [933b/mi] 10cal
16) 0.06mi - 1:00(17:56/mi) 138/145bpm [2476b/mi] 11cal
17) 0.15mi - 1:00(6:36/mi) 133/148bpm [878b/mi] 9cal
18) 0.06mi - 1:00(16:15/mi) 142/152bpm [2307b/mi] 12cal
19) 0.16mi - 1:00(6:05/mi) 138/150bpm [840b/mi] 11cal
20) 0.06mi - 1:00(15:36/mi) 144/154bpm [2248b/mi] 12cal
21) 0.12mi - 1:00(8:27/mi) 129/137bpm [1090b/mi] 8cal
22) 0.12mi - 1:00(8:30/mi) 142/145bpm [1207b/mi] 12cal
23) 0.12mi - 1:00(8:15/mi) 144/146bpm [1187b/mi] 13cal
24) 0.01mi - 5(8:56/mi) 144/144bpm [1287b/mi] 1cal
9:07 2:56 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 5

Pace

20% 9% 20% 21% 28% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 33 33 8:53 91 74-103 808 166 162-170 0/3
0.13 1:06 32 8:36 107 103-112 920 171 170-174 0/4
0.19 1:40 34 9:05 118 114-121 1071 172 172-172 3/2
0.25 2:17 37 9:53 124 122-126 1226 170 164-172 6/0
0.31 2:52 35 9:22 128 127-130 1200 172 172-174 2/0
0.38 3:29 37 9:58 128 128-129 1276 172 170-172 1/0
0.44 4:05 36 9:39 126 125-127 1216 171 170-172 0/0
0.50 4:35 30 7:54 124 122-125 979 169 162-172 0/0
0.56 5:09 34 8:58 123 122-125 1102 171 170-172 0/1
0.63 5:39 30 8:03 122 121-125 982 172 170-172 0/1
0.69 6:12 33 8:44 125 125-125 1091 172 168-172 0/0
0.75 6:46 35 9:16 125 125-125 1158 172 170-172 1/1
0.81 7:22 36 9:36 125 124-126 1200 172 172-172 0/2
0.88 7:54 32 8:31 125 122-128 1064 170 168-172 0/3
0.94 8:27 32 8:38 120 118-121 1036 169 166-172 6/0
1.00 9:07 40 10:44 125 119-131 1341 170 168-172 0/1
1.06 9:30 23 6:10 131 130-134 809 171 170-174 1/0
1.13 9:54 24 6:21 137 135-139 870 173 172-176 0/1
1.19 10:25 31 8:19 139 137-140 1155 172 172-174 1/2
1.25 10:51 26 6:58 144 139-147 1004 173 172-176 0/2
1.31 11:18 27 7:17 142 138-144 1034 175 172-176 0/1
1.38 11:44 26 6:50 145 145-146 990 175 174-178 0/1
1.44 12:23 39 10:23 146 139-150 1516 153 104-176 1/1
1.50 13:16 53 14:03 119 107-137 1671 120 104-178 3/1
1.56 13:41 25 6:44 121 112-130 814 177 176-178 1/1
1.63 14:07 26 6:56 136 131-140 943 178 178-178 1/3
1.69 14:34 28 7:21 143 140-147 1051 175 172-178 0/2
1.75 15:02 28 7:21 149 146-151 1095 173 172-174 0/1
1.81 15:37 35 9:25 141 124-152 1329 132 112-170 3/0
1.88 16:19 42 11:06 114 109-121 1265 144 114-174 3/0
1.94 16:56 37 9:48 122 112-137 1195 176 174-180 2/1
2.00 17:17 22 5:48 144 140-146 836 178 178-178 2/0
2.06 17:45 27 7:19 149 147-152 1091 175 172-178 0/0
2.13 18:26 41 10:55 151 147-153 1649 144 114-174 0/0
2.19 19:11 45 11:57 128 118-145 1530 131 112-174 1/1
2.25 19:42 31 8:20 130 125-136 1083 173 172-174 3/0
2.31 20:12 31 8:10 140 137-141 1143 173 172-176 3/0
2.38 20:40 27 7:16 146 142-152 1061 175 174-176 2/1
2.44 21:05 26 6:52 155 152-160 1065 175 174-176 0/1
2.50 22:10 1:04 17:07 138 119-161 2363 125 106-174 1/1
2.56 22:39 29 7:42 131 124-137 1009 174 170-176 1/1
2.63 23:07 28 7:31 141 137-144 1059 172 168-176 1/2
2.69 23:33 26 7:00 146 145-147 1022 173 172-174 1/0
2.75 24:02 29 7:45 148 145-153 1147 173 172-174 0/0
2.81 25:02 1:00 15:58 139 125-153 2218 118 108-174 1/0
2.88 25:30 28 7:36 129 123-137 980 174 172-178 2/2
2.94 25:58 28 7:22 143 139-148 1053 175 172-176 1/2
3.00 26:24 26 6:49 148 145-151 1009 177 176-180 1/1
3.06 26:49 26 6:55 154 152-155 1066 176 176-176 0/0
3.13 27:36 46 12:22 152 145-155 1880 151 112-178 1/0
3.19 28:16 41 10:49 132 126-143 1428 144 114-230 1/1
3.25 28:41 25 6:37 141 137-143 933 178 176-180 1/2
3.31 29:07 26 6:49 145 143-149 989 176 174-178 1/1
3.38 30:01 55 14:34 135 124-148 1966 121 110-178 1/0
3.44 30:32 31 8:11 136 127-143 1113 178 176-180 2/1
3.50 30:58 25 6:46 145 143-146 981 173 172-176 0/2
3.56 31:55 58 15:25 140 125-145 2159 131 110-176 0/1
3.63 32:26 31 8:16 123 119-128 1016 158 112-180 0/0
3.69 32:51 24 6:28 138 131-143 893 180 178-182 1/1
3.75 33:29 38 10:08 149 144-152 1511 158 114-182 2/0
3.81 34:11 42 11:18 133 125-145 1504 132 114-180 0/0
3.88 34:35 24 6:20 138 130-144 875 181 178-184 0/0
3.94 35:00 25 6:40 146 143-150 974 182 178-184 0/2
4.00 35:56 56 15:03 143 129-154 2151 124 112-182 1/1
4.06 36:31 35 9:17 126 123-130 1169 159 112-172 0/1
4.13 37:02 31 8:15 134 130-138 1105 173 172-174 0/0
4.19 37:33 31 8:12 141 140-143 1157 173 172-174 0/1
4.25 38:05 32 8:37 144 143-145 1240 173 172-174 1/1
4.31 38:35 30 8:06 145 145-145 1175 173 172-174 0/1
4.38 39:08 33 8:44 144 143-144 1257 172 170-172 0/1

Heart

134/161max
  • Show Beats/Mile

Elevation

Asc 37m, Range 24m, Flat prediction 38:55
Elevation Graph
Biggest Climbs (m) Min/mi
12 2.2% 9:34
See your biggest climbs

Cadence

161 (230 max) Stride Length: 112cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 81.3 173 4 31:50 8:01
Walk 18.7 114 0.4 7:19 17:58

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:43 6:56 48.19% More
800m 3:44 7:30 52.40% More
1km 4:48 7:43 53.56% More
Mile 8:07 8:07 54.48% More
5k 27:16 8:47 53.99% More

Predictions

Dist Time Per Mile WAVA
1M 7:52 7:52 56.21
5km 26:58 8:41 54.60
5M 45:12 9:02 53.10
10km 57:14 9:13 52.35
10M 1:35:57 9:36 51.26
Half 2:08:39 9:49 50.45
20M 3:23:41 10:11 49.84
Mara 4:33:05 10:25 49.68

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