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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

Pace

4% 2% 13% 34% 48%

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 8:42 108 95-120 939 160 158-162 0/2
0.13 1:06 34 8:59 130 120-140 1169 161 158-162 0/1
0.19 1:41 34 9:11 141 138-143 1294 162 162-162 2/2
0.25 2:18 37 9:51 139 138-140 1370 159 152-162 2/0
0.31 2:51 33 8:52 140 139-142 1242 162 160-162 0/3
0.38 3:24 33 8:50 141 140-143 1244 162 160-162 2/3
0.44 3:57 33 8:45 143 140-145 1251 163 162-164 1/0
0.50 4:28 31 8:20 146 145-147 1216 164 164-166 3/2
0.56 4:59 31 8:20 145 144-148 1209 166 164-168 5/0
0.63 5:30 30 8:07 142 140-144 1152 166 166-166 1/1
0.69 5:58 29 7:36 140 138-142 1065 167 164-168 0/1
0.75 6:27 29 7:46 146 143-147 1135 167 166-168 0/7
0.81 6:57 29 7:50 145 143-147 1136 167 164-168 0/6
0.88 7:28 31 8:18 147 144-148 1221 166 164-168 6/1
0.94 7:59 31 8:19 150 149-153 1247 165 164-166 4/2
1.00 8:31 32 8:33 148 147-150 1266 165 164-166 0/1
1.06 9:02 31 8:20 144 141-147 1200 164 162-166 4/0
1.13 9:33 31 8:14 144 142-146 1186 166 164-168 1/2
1.19 10:03 29 7:49 147 146-149 1149 167 164-176 0/3
1.25 10:27 24 6:29 149 148-149 965 184 182-186 0/1
1.31 10:52 25 6:33 148 146-151 970 182 182-182 3/0
1.38 11:17 26 6:51 154 151-155 1055 181 180-182 8/0
1.44 11:42 25 6:33 152 151-155 996 181 180-182 1/2
1.50 12:05 23 6:11 156 154-156 965 179 176-182 0/2
1.56 12:29 24 6:16 155 155-155 972 181 178-182 0/5
1.63 12:52 24 6:18 154 154-155 971 179 176-180 0/2
1.69 13:17 25 6:35 156 155-156 1028 178 174-180 2/0
1.75 13:42 25 6:38 155 151-158 1029 179 178-180 2/2
1.81 14:08 27 7:05 154 153-155 1090 178 176-180 1/4
1.88 14:33 25 6:33 157 155-160 1029 177 174-178 3/1
1.94 14:59 26 6:56 158 156-159 1095 177 176-178 4/0
2.00 15:32 33 8:55 158 157-160 1410 162 156-172 0/4
2.06 16:08 36 9:33 153 148-157 1462 158 154-162 0/2
2.13 16:39 30 8:07 147 146-148 1194 166 160-182 3/0
2.19 17:04 25 6:47 151 148-153 1024 185 184-186 2/1
2.25 17:29 25 6:35 156 153-158 1028 184 182-186 3/0
2.31 17:52 24 6:17 158 155-160 993 182 174-186 2/4
2.38 18:15 23 6:06 159 158-159 969 181 178-182 0/6
2.44 18:40 25 6:36 156 153-158 1030 177 174-178 4/0
2.50 19:05 25 6:37 154 152-156 1019 175 174-176 3/0
2.56 19:31 26 6:54 156 155-158 1077 176 174-178 0/3
2.63 19:57 26 7:02 160 159-161 1124 177 176-178 5/0
2.69 20:24 27 7:12 161 160-161 1160 177 176-178 1/2
2.75 20:51 27 7:18 158 155-160 1153 176 174-178 0/2
2.81 21:18 26 7:00 160 158-162 1119 178 176-178 0/2
2.88 21:58 41 10:48 159 156-160 1718 161 108-180 2/1
2.94 22:45 47 12:31 145 137-157 1815 129 102-162 1/1
3.00 23:16 31 8:17 138 135-139 1143 170 162-182 3/0
3.06 23:41 25 6:36 140 136-146 923 185 182-186 2/0
3.13 24:06 25 6:36 150 147-152 991 183 180-184 0/2
3.19 24:30 24 6:31 149 148-151 972 178 174-180 1/2
3.25 24:56 26 6:52 150 149-151 1029 178 176-178 0/6
3.31 25:22 26 6:53 153 152-153 1052 176 172-178 3/0
3.38 25:48 26 7:01 149 148-150 1045 175 174-176 0/0
3.44 26:15 27 7:11 154 150-156 1107 177 176-178 1/1
3.50 26:42 28 7:21 156 152-159 1145 178 178-178 1/1
3.56 27:09 27 7:12 151 151-152 1088 177 174-180 2/1
3.63 27:36 27 7:11 154 152-156 1106 177 174-180 0/3
3.69 28:02 26 6:54 160 158-161 1104 178 174-182 5/0
3.75 29:03 1:01 16:13 154 138-162 2498 115 106-174 0/4
3.81 29:38 34 9:12 135 132-138 1241 158 100-184 4/0
3.88 30:03 25 6:47 138 134-143 935 179 176-182 1/1
3.94 30:28 25 6:42 146 143-149 978 179 178-180 3/0
4.00 30:54 25 6:47 151 149-154 1025 177 174-180 1/0
4.06 31:18 24 6:29 150 149-150 972 179 178-182 0/3
4.13 31:42 25 6:34 149 147-151 979 177 176-178 0/3
4.19 32:08 25 6:43 145 144-147 973 175 174-176 0/2
4.25 32:35 27 7:17 150 148-153 1093 177 176-178 3/0
4.31 33:02 27 7:06 153 151-154 1086 178 176-178 1/1
4.38 33:28 27 7:10 154 151-159 1102 180 174-184 4/1
4.44 33:55 27 7:08 159 157-160 1135 181 178-182 2/1
4.50 34:21 26 6:59 157 156-159 1096 180 178-182 1/4
4.56 35:05 44 11:39 159 157-161 1851 169 110-184 0/3
4.62 35:56 51 13:34 152 140-163 2062 135 100-158 0/1
4.69 36:33 37 9:46 140 138-141 1368 163 160-166 2/0
4.75 37:06 34 9:01 143 142-146 1289 163 162-164 0/1
4.81 37:38 32 8:34 143 142-144 1224 164 162-166 3/1
4.87 38:09 31 8:12 145 142-147 1188 163 162-166 1/0
4.94 38:40 30 8:05 148 147-151 1197 166 164-168 1/1
5.00 39:10 31 8:10 146 140-151 1192 164 162-166 0/0
5.06 39:42 32 8:34 145 142-146 1242 163 162-166 2/1
5.12 40:15 33 8:42 144 143-146 1254 165 164-168 3/3
5.19 40:50 36 9:29 146 145-147 1385 164 162-166 4/2
5.25 41:26 35 9:22 147 146-148 1377 163 162-166 3/0
5.31 42:00 35 9:18 148 146-149 1376 163 162-166 2/3
5.38 42:33 33 8:49 147 146-148 1296 165 164-166 2/0
5.44 43:12 38 10:09 147 145-149 1492 163 152-166 0/4
5.50 43:47 36 9:31 143 142-146 1361 158 148-162 2/2
5.56 44:22 35 9:19 144 142-146 1341 163 162-164 0/3
5.63 44:56 34 9:09 133 130-139 1218 164 162-166 5/2
5.69 45:30 33 8:50 136 131-141 1202 164 162-166 0/1
5.75 46:03 33 8:56 145 141-148 1295 164 162-166 3/2
5.81 46:34 30 8:06 145 144-145 1175 165 164-166 0/0
5.88 47:04 31 8:11 145 143-147 1186 166 164-166 2/4
5.94 47:36 32 8:34 145 144-147 1243 165 162-166 0/5
6.00 48:10 33 8:54 147 146-148 1309 164 164-166 1/1
6.06 48:42 32 8:38 145 144-147 1252 164 162-166 3/3
6.13 49:16 34 9:05 144 143-145 1307 164 162-166 4/0
6.19 49:51 35 9:18 145 144-146 1349 162 162-164 2/3
6.25 50:25 34 9:11 146 144-146 1341 164 162-164 4/3
6.31 50:59 33 8:56 148 148-150 1321 164 162-166 2/2
6.38 51:33 34 9:02 146 142-148 1318 163 162-164 2/1
6.44 52:06 33 8:52 144 142-145 1276 164 162-166 1/0
6.50 52:37 31 8:13 144 141-145 1183 165 162-166 0/5
6.56 53:09 33 8:42 148 145-151 1287 166 164-168 0/1
6.63 53:43 34 8:56 150 146-156 1340 165 162-168 0/3
6.66 54:02 19 9:43 156 155-157 1516 161 158-164 2/0

Heart

148/163max
  • Show Beats/Mile

Elevation

Asc 151m, Range 21m, Flat prediction 54:11
Elevation Graph
Biggest Climbs (m) Min/mi
12 4.0% 6:40
11 6.1% 8:59
10 6.7% 8:15
See your biggest climbs

Cadence

168 (186 max) Stride Length: 118cm
Cadence Chart
Cadence Bands
% 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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