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Thu 12th Jun 2025 at 6:53am by jamesmcf

Run > Intervals
  • Time
    42:15
  • Miles
    4.55
  • Min/mi
    9:17
  • Pacing
    67.8%
  • WAVA
    51.57
  • Stride(cm)
    106
  • Cals
    454
  • Cadence
    163
  • BPM
    131
  • %MHR
    76.3
  • B/mi
    1212
  • Asc(m)
    29
  • Surface
    Road

Notes & Comments

1) 0.78mi - 6:58(8:58/mi) 120/128bpm [1077b/mi] 72cal
2) 0.28mi - 2:00(7:08/mi) 136/143bpm [970b/mi] 25cal
3) 0.05mi - 1:00(20:10/mi) 128/144bpm [2582b/mi] 10cal
4) 0.25mi - 2:00(8:01/mi) 124/132bpm [994b/mi] 20cal
5) 0.06mi - 1:00(18:04/mi) 128/141bpm [2312b/mi] 10cal
6) 0.28mi - 2:00(7:11/mi) 123/146bpm [884b/mi] 19cal
7) 0.05mi - 1:00(18:55/mi) 135/148bpm [2555b/mi] 12cal
8) 0.28mi - 2:00(7:15/mi) 137/149bpm [994b/mi] 24cal
9) 0.05mi - 1:00(18:32/mi) 136/150bpm [2520b/mi] 11cal
10) 0.26mi - 2:00(7:35/mi) 134/146bpm [1017b/mi] 22cal
11) 0.06mi - 1:00(16:57/mi) 137/147bpm [2323b/mi] 11cal
12) 0.28mi - 2:00(7:09/mi) 136/152bpm [972b/mi] 22cal
13) 0.06mi - 1:00(16:22/mi) 139/150bpm [2276b/mi] 11cal
14) 0.14mi - 1:00(7:14/mi) 131/146bpm [948b/mi] 10cal
15) 0.06mi - 1:00(18:09/mi) 139/150bpm [2522b/mi] 11cal
16) 0.14mi - 1:00(6:58/mi) 131/147bpm [913b/mi] 10cal
17) 0.06mi - 1:00(15:33/mi) 138/150bpm [2146b/mi] 11cal
18) 0.15mi - 1:00(6:40/mi) 132/147bpm [881b/mi] 10cal
19) 0.05mi - 1:00(19:08/mi) 139/150bpm [2660b/mi] 11cal
20) 0.14mi - 1:00(6:56/mi) 131/144bpm [907b/mi] 9cal
21) 0.06mi - 1:00(17:55/mi) 137/149bpm [2455b/mi] 11cal
22) 0.14mi - 1:00(7:07/mi) 131/146bpm [931b/mi] 9cal
23) 0.06mi - 1:00(16:04/mi) 140/150bpm [2248b/mi] 12cal
24) 0.15mi - 1:00(6:50/mi) 133/146bpm [908b/mi] 10cal
25) 0.06mi - 1:00(16:40/mi) 138/148bpm [2301b/mi] 11cal
26) 0.61mi - 5:17(8:43/mi) 136/141bpm [1184b/mi] 60cal
6:58 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 1:00 1:00 1:00 5:17

Pace

20% 5% 28% 20% 26%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 30 30 7:52 86 60-109 677 170 162-172 0/0
0.13 1:01 32 8:25 111 109-113 934 172 172-172 1/0
0.19 1:34 33 8:50 117 112-122 1033 172 172-172 1/0
0.25 2:07 33 8:53 122 122-122 1083 172 172-172 1/0
0.31 2:43 35 9:26 124 123-125 1170 172 172-174 1/0
0.38 3:18 36 9:29 123 123-124 1166 173 172-174 1/0
0.44 3:52 33 8:52 123 123-125 1092 173 172-174 1/0
0.50 4:23 31 8:24 126 125-127 1058 173 172-174 1/0
0.56 5:03 40 10:36 127 124-128 1346 173 172-174 2/1
0.63 5:38 35 9:22 119 116-121 1115 173 172-174 1/0
0.69 6:10 32 8:34 124 121-126 1062 176 176-178 1/1
0.75 6:43 33 8:48 126 125-128 1109 173 172-174 1/3
0.81 7:14 31 8:10 127 124-130 1036 175 168-180 1/0
0.88 7:42 28 7:31 136 130-139 1021 176 174-178 1/0
0.94 8:09 27 7:07 137 136-138 975 173 172-174 1/0
1.00 8:36 27 7:17 140 139-141 1019 177 174-180 0/1
1.06 8:59 23 6:13 142 141-144 883 178 176-180 1/1
1.13 10:05 1:06 17:32 122 106-144 2139 157 106-178 2/0
1.19 10:34 29 7:38 120 114-125 915 174 172-180 2/0
1.25 11:06 32 8:39 127 124-129 1098 174 172-176 1/0
1.31 11:36 30 8:06 129 127-132 1044 175 172-180 1/0
1.38 12:15 38 10:16 131 127-140 1345 161 110-176 2/0
1.44 13:10 55 14:47 121 104-141 1788 133 110-178 0/4
1.50 13:39 28 7:36 110 108-112 836 178 174-182 1/0
1.56 14:07 28 7:30 120 115-130 899 176 174-180 1/1
1.63 14:31 24 6:20 133 130-135 843 180 180-182 2/0
1.69 14:56 26 6:49 143 136-146 975 177 174-180 1/1
1.75 15:55 59 15:44 131 115-148 2061 132 102-176 2/1
1.81 16:26 31 8:10 129 121-134 1053 180 176-180 1/2
1.88 16:52 26 6:55 137 135-138 947 175 174-180 3/1
1.94 17:18 26 6:55 138 137-141 955 175 174-176 0/0
2.00 17:48 31 8:12 145 144-149 1189 177 174-180 0/0
2.06 18:42 53 14:15 139 123-149 1981 126 104-174 2/1
2.13 19:22 40 10:40 119 113-126 1268 151 108-174 1/0
2.19 19:51 29 7:41 131 128-134 1006 179 174-182 1/0
2.25 20:17 27 7:09 138 134-142 986 181 180-182 0/1
2.31 20:48 30 8:05 143 139-146 1155 177 174-182 1/1
2.38 21:34 46 12:17 143 136-147 1757 145 106-178 0/1
2.44 22:21 47 12:35 121 115-133 1523 147 110-180 1/0
2.50 22:48 27 7:06 131 127-135 931 176 174-178 2/0
2.56 23:12 24 6:25 141 137-145 905 179 174-180 0/2
2.63 23:37 25 6:43 148 146-150 994 177 172-180 0/3
2.69 24:10 33 8:44 150 148-151 1309 169 112-178 0/1
2.75 25:06 56 14:57 128 115-146 1914 126 110-174 1/0
2.81 25:32 26 6:55 128 117-136 886 176 174-180 3/0
2.88 25:58 26 6:55 142 138-147 982 177 174-180 1/2
2.94 27:01 1:04 16:59 133 113-150 2258 123 110-176 0/1
3.00 27:24 23 6:11 124 112-134 767 176 172-180 0/3
3.06 27:52 28 7:23 140 135-147 1034 181 180-184 1/1
3.13 28:47 55 14:37 141 124-150 2061 138 114-180 0/1
3.19 29:18 31 8:21 123 119-128 1028 158 116-182 0/0
3.25 29:43 25 6:42 136 129-141 910 179 174-180 2/0
3.31 30:20 37 9:46 147 142-150 1436 171 108-180 1/0
3.38 31:13 53 14:12 127 115-146 1804 125 108-182 0/1
3.44 31:38 25 6:34 133 123-139 873 177 176-180 0/2
3.50 32:13 35 9:17 144 140-149 1336 175 174-176 0/1
3.56 33:06 54 14:18 125 113-146 1787 131 110-174 1/1
3.63 33:35 29 7:44 131 117-140 1013 175 172-176 1/3
3.69 34:00 25 6:43 144 141-148 967 176 174-178 0/1
3.75 35:02 1:01 16:18 136 119-150 2217 117 106-172 0/0
3.81 35:28 27 7:10 126 119-133 903 176 174-180 1/1
3.88 35:52 24 6:19 139 133-145 877 180 178-182 4/0
3.94 36:44 52 13:54 140 126-148 1947 128 82-180 0/1
4.00 37:22 38 10:02 120 116-124 1204 149 116-172 1/1
4.06 37:55 33 8:53 127 125-132 1128 171 168-172 2/0
4.13 38:29 34 9:06 136 133-138 1237 173 172-174 2/1
4.19 39:02 32 8:37 138 137-138 1190 173 172-174 0/1
4.25 39:35 33 8:51 138 138-139 1221 175 174-176 1/2
4.31 40:07 32 8:39 140 139-140 1211 175 174-176 1/0
4.38 40:40 33 8:44 140 140-140 1222 173 172-174 1/1
4.44 41:13 33 8:53 140 139-140 1243 174 174-176 1/3
4.50 41:46 33 8:46 140 140-140 1227 173 172-174 1/2
4.55 42:15 29 8:51 140 140-141 1239 174 174-174 1/0

Heart

131/151max
  • Show Beats/Mile

Elevation

Asc 29m, Range 19m, Flat prediction 42:15
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

163 (184 max) Stride Length: 106cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 83.2 175 4.2 35:09 8:20
Walk 16.7 111 0.3 7:03 20:45
Still 0.1 - - 3 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:38 6:33 51.08% More
800m 3:52 7:48 50.46% More
1km 5:06 8:12 50.48% More
Mile 8:30 8:30 52.06% More
5k 28:25 9:09 51.81% More

Predictions

Dist Time Per Mile WAVA
1M 8:09 8:09 54.26
5km 27:55 8:59 52.74
5M 46:48 9:22 51.28
10km 59:16 9:32 50.56
10M 1:39:21 9:56 49.51
Half 2:13:13 10:10 48.73
20M 3:30:55 10:33 48.13
Mara 4:42:47 10:48 47.98

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