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Fri 30th May 2025 at 6:09am by jamesmcf

Run > Intervals
  • Time
    46:06
  • Miles
    5.13
  • Min/mi
    8:59
  • Pacing
    67.1%
  • WAVA
    53.41
  • Stride(cm)
    109
  • Cals
    518
  • Cadence
    164
  • BPM
    134
  • %MHR
    78.6
  • B/mi
    1208
  • Asc(m)
    48
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

1) 1mi - 8:49(8:49/mi) 121/130bpm [1066b/mi] 96cal
2) 0.02mi - 17(12:58/mi) 131/131bpm [1699b/mi] 3cal
3) 0.6mi - 4:00(6:42/mi) 146/152bpm [979b/mi] 53cal
4) 0.11mi - 2:00(18:35/mi) 126/155bpm [2342b/mi] 19cal
5) 0.3mi - 2:00(6:44/mi) 139/155bpm [936b/mi] 24cal
6) 0.15mi - 2:00(13:15/mi) 126/154bpm [1670b/mi] 18cal
7) 0.55mi - 4:00(7:17/mi) 147/159bpm [1069b/mi] 52cal
8) 0.13mi - 2:00(14:50/mi) 133/158bpm [1973b/mi] 20cal
9) 0.28mi - 2:00(7:03/mi) 141/154bpm [993b/mi] 24cal
10) 0.13mi - 2:00(15:42/mi) 130/155bpm [2040b/mi] 17cal
11) 0.55mi - 4:00(7:14/mi) 147/156bpm [1063b/mi] 51cal
12) 0.13mi - 2:00(15:58/mi) 129/154bpm [2059b/mi] 18cal
13) 0.29mi - 2:00(6:49/mi) 141/159bpm [960b/mi] 22cal
14) 0.12mi - 2:00(17:11/mi) 131/161bpm [2250b/mi] 18cal
15) 0.77mi - 7:00(9:07/mi) 139/147bpm [1267b/mi] 83cal
8:49 17 4:00 2:00 2:00 2:00 4:00 2:00 2:00 2:00 4:00 2:00 2:00 2:00 7:00

Pace

17% 13% 18% 19% 30% 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 31 31 8:20 91 73-103 759 165 162-168 0/2
0.13 1:01 30 7:52 101 99-102 795 169 166-172 0/7
0.19 1:36 35 9:23 112 105-117 1051 172 172-174 4/0
0.25 2:13 37 9:48 121 118-124 1185 170 162-174 5/0
0.31 2:51 38 10:16 127 124-129 1303 172 168-172 2/0
0.38 3:26 35 9:14 128 127-129 1182 172 172-174 1/2
0.44 3:50 25 6:32 128 127-128 837 173 172-174 1/1
0.50 4:27 37 9:46 126 125-127 1231 172 170-174 0/1
0.56 4:54 27 7:14 126 125-128 911 172 170-174 0/1
0.63 5:28 34 8:59 126 125-127 1132 173 172-174 0/1
0.69 5:58 31 8:10 126 125-127 1030 172 170-174 1/0
0.75 6:35 37 9:45 127 126-128 1238 174 172-176 0/2
0.81 7:12 37 9:45 125 125-125 1219 172 172-172 1/0
0.88 7:43 31 8:23 123 122-125 1031 172 170-172 0/4
0.94 8:10 27 7:16 120 120-121 872 169 166-172 0/2
1.00 8:49 38 10:14 126 120-130 1289 173 172-174 3/0
1.06 9:19 31 8:12 131 129-137 1074 175 170-182 2/0
1.13 9:39 19 5:09 138 137-139 710 180 180-180 1/2
1.19 10:05 26 6:54 141 140-143 973 179 176-180 1/1
1.25 10:36 32 8:24 145 143-145 1218 178 176-180 2/0
1.31 11:02 26 6:54 147 145-148 1015 179 176-180 3/0
1.38 11:24 22 5:50 149 148-149 869 180 180-182 3/0
1.44 11:48 25 6:34 150 149-150 986 180 180-180 1/1
1.50 12:14 26 6:53 149 149-150 1026 180 180-182 2/0
1.56 12:42 28 7:30 151 150-151 1134 180 178-182 0/2
1.63 13:09 27 7:08 152 150-153 1085 182 178-184 2/0
1.69 14:24 1:15 19:56 132 114-153 2631 114 110-124 3/1
1.75 15:16 52 13:50 111 109-114 1536 142 114-172 0/3
1.81 15:42 26 6:59 128 115-136 893 177 174-180 3/1
1.88 16:08 26 6:57 140 137-142 973 180 180-180 1/2
1.94 16:32 24 6:19 145 142-148 916 180 180-182 2/2
2.00 16:58 27 7:06 150 149-151 1065 176 172-180 1/1
2.06 17:38 40 10:37 148 139-154 1571 153 112-178 0/1
2.13 18:35 56 15:01 121 109-138 1816 120 116-122 0/0
2.19 19:10 36 9:29 112 107-119 1062 154 120-170 0/0
2.25 19:38 28 7:21 127 121-131 934 174 172-176 1/0
2.31 20:09 32 8:28 135 131-141 1142 179 174-182 1/1
2.38 20:34 25 6:37 145 141-149 961 180 178-182 2/1
2.44 20:59 25 6:36 150 149-151 990 181 180-182 2/2
2.50 21:26 27 7:08 153 151-155 1092 181 180-182 0/0
2.56 21:56 30 8:04 156 153-157 1259 178 176-180 2/0
2.63 22:23 27 7:19 155 154-156 1135 180 178-180 1/2
2.69 22:51 27 7:16 156 156-158 1134 177 172-180 1/1
2.75 23:26 35 9:24 157 155-159 1476 157 110-180 0/0
2.81 24:29 1:03 16:55 134 121-153 2266 117 108-142 1/0
2.88 25:11 42 11:12 118 116-121 1322 136 116-172 1/0
2.94 25:40 28 7:34 131 124-135 991 173 172-174 1/1
3.00 26:04 24 6:19 139 136-144 879 177 174-180 0/2
3.06 26:29 25 6:40 149 146-151 994 178 176-180 1/1
3.13 26:58 29 7:48 152 150-153 1185 176 174-180 3/2
3.19 27:46 49 12:58 149 138-155 1932 140 110-180 1/0
3.25 28:46 1:00 15:58 122 113-137 1948 114 98-116 0/0
3.31 29:26 39 10:32 122 114-129 1285 166 110-172 1/0
3.38 29:54 28 7:31 134 129-137 1007 173 172-176 1/0
3.44 30:20 26 6:53 144 138-149 991 173 168-176 1/1
3.50 30:48 29 7:37 151 150-151 1151 173 172-174 2/1
3.56 31:15 26 7:01 154 152-155 1082 174 172-176 2/1
3.63 31:41 26 6:59 154 153-155 1076 178 176-180 2/1
3.69 32:07 26 7:02 154 151-156 1083 176 174-178 1/2
3.75 32:35 28 7:28 155 154-156 1157 179 176-180 1/1
3.81 33:01 26 6:55 154 151-156 1066 178 176-180 0/1
3.88 33:54 53 14:04 147 131-154 2068 140 110-176 0/2
3.94 34:52 58 15:30 117 109-128 1813 116 114-120 1/2
4.00 35:26 34 9:03 113 108-121 1024 168 116-182 0/1
4.06 35:50 24 6:22 132 123-137 840 178 174-180 0/0
4.13 36:14 24 6:24 145 140-149 928 178 176-180 2/1
4.19 36:41 27 7:19 152 150-153 1111 178 176-180 3/3
4.25 37:11 30 8:01 157 152-160 1258 177 174-180 5/3
4.31 38:23 1:11 19:03 136 116-160 2591 112 98-122 0/8
4.38 39:12 49 13:07 112 106-118 1470 142 114-172 1/2
4.44 39:53 41 10:53 125 121-128 1360 173 172-174 1/1
4.50 40:29 36 9:37 132 128-135 1268 174 172-176 0/1
4.56 41:04 35 9:26 141 136-144 1329 174 174-176 2/0
4.62 41:38 34 8:57 145 144-146 1299 173 172-176 3/2
4.69 42:12 34 9:07 146 145-147 1331 172 172-174 5/2
4.75 42:45 33 8:41 144 143-145 1250 173 172-174 2/1
4.81 43:17 33 8:44 143 142-143 1249 173 172-174 2/2
4.87 43:51 34 9:07 141 140-141 1285 172 172-172 1/2
4.94 44:25 34 9:01 142 140-143 1280 172 172-172 3/3
5.00 44:59 34 9:05 142 141-142 1290 172 172-172 1/2
5.06 45:33 34 8:57 142 141-143 1270 172 172-174 2/2
5.12 46:06 33 8:51 143 141-144 1264 171 170-172 2/3

Heart

134/160max
  • Show Beats/Mile

Elevation

Asc 48m, Range 20m, Flat prediction 45:52
Elevation Graph
Biggest Climbs (m) Min/mi
12 3.5% 10:05
See your biggest climbs

Cadence

164 (184 max) Stride Length: 109cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 83.7 174 4.7 38:37 8:12
Walk 16.3 115 0.4 7:30 17:57

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:33 6:14 53.58% More
800m 3:14 6:30 60.56% More
1km 4:18 6:55 59.86% More
Mile 7:40 7:40 57.62% More
5k 26:47 8:37 54.98% More
5 miles 44:58 9:00 53.37% More

Predictions

Dist Time Per Mile WAVA
1M 7:49 7:49 56.57
5km 26:45 8:37 55.04
5M 44:50 8:58 53.53
10km 56:46 9:08 52.78
10M 1:35:10 9:31 51.68
Half 2:07:36 9:44 50.87
20M 3:22:01 10:06 50.25
Mara 4:30:51 10:20 50.09

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