Thu 26th Jun 2025 at 12:44pm by RicheyJames
Run > Intervals
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Time
40:36
-
Miles 3.73
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Min/mi 10:53
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Pacing
79.9%
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WAVA
43.44
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Stride(cm)
97
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Cals
477
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Cadence
152
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BPM
152
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%MHR
82.4
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B/mi 1658
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Asc(m)
246
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Hillscore
11
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Surface
Road
Notes & Comments
Pyramid intervals
1) 1km - 7:01(7:01/km) 144/149bpm [1010b/km] 77cal
2) 0.2km - 1:20(6:38/km) 151/152bpm [1000b/km] 16cal
3) 0.16km - 1:30(9:36/km) 133/152bpm [1278b/km] 14cal
4) 0.4km - 2:13(5:33/km) 154/160bpm [856b/km] 28cal
5) 0.15km - 1:30(9:57/km) 141/160bpm [1402b/km] 14cal
6) 0.6km - 3:24(5:39/km) 158/167bpm [893b/km] 45cal
7) 0.16km - 1:30(9:38/km) 144/166bpm [1387b/km] 15cal
8) 0.8km - 4:41(5:51/km) 163/175bpm [954b/km] 61cal
9) 0.22km - 2:00(9:16/km) 144/172bpm [1336b/km] 18cal
10) 0.6km - 3:31(5:52/km) 162/172bpm [950b/km] 48cal
11) 0.16km - 1:30(9:22/km) 151/169bpm [1414b/km] 15cal
12) 0.4km - 2:10(5:24/km) 159/168bpm [858b/km] 28cal
13) 0.16km - 1:30(9:26/km) 150/171bpm [1415b/km] 16cal
14) 1km - 6:44(6:44/km) 157/165bpm [1056b/km] 81cal
15) 0.01km - 3(5:36/km) 158/158bpm [886b/km] 1cal
1) 1km - 7:01(7:01/km) 144/149bpm [1010b/km] 77cal
2) 0.2km - 1:20(6:38/km) 151/152bpm [1000b/km] 16cal
3) 0.16km - 1:30(9:36/km) 133/152bpm [1278b/km] 14cal
4) 0.4km - 2:13(5:33/km) 154/160bpm [856b/km] 28cal
5) 0.15km - 1:30(9:57/km) 141/160bpm [1402b/km] 14cal
6) 0.6km - 3:24(5:39/km) 158/167bpm [893b/km] 45cal
7) 0.16km - 1:30(9:38/km) 144/166bpm [1387b/km] 15cal
8) 0.8km - 4:41(5:51/km) 163/175bpm [954b/km] 61cal
9) 0.22km - 2:00(9:16/km) 144/172bpm [1336b/km] 18cal
10) 0.6km - 3:31(5:52/km) 162/172bpm [950b/km] 48cal
11) 0.16km - 1:30(9:22/km) 151/169bpm [1414b/km] 15cal
12) 0.4km - 2:10(5:24/km) 159/168bpm [858b/km] 28cal
13) 0.16km - 1:30(9:26/km) 150/171bpm [1415b/km] 16cal
14) 1km - 6:44(6:44/km) 157/165bpm [1056b/km] 81cal
15) 0.01km - 3(5:36/km) 158/158bpm [886b/km] 1cal
7:01 1:20 1:30 2:13 1:30 3:24 1:30 4:41 2:00 3:31 1:30 2:10 1:30 6:44 3
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 41 | 41 | 11:00 | 124 111-135 | 1364 | 161 158-162 | 9/0 |
0.13 | 1:25 | 43 | 11:32 | 142 136-146 | 1638 | 162 160-164 | 10/12 |
0.19 | 2:04 | 39 | 10:28 | 146 146-146 | 1529 | 162 162-164 | 3/29 |
0.25 | 2:45 | 41 | 10:57 | 146 145-146 | 1599 | 161 160-162 | 5/1 |
0.31 | 3:26 | 41 | 11:03 | 146 144-147 | 1614 | 162 160-164 | 17/0 |
0.38 | 4:12 | 45 | 12:05 | 147 146-148 | 1776 | 161 160-162 | 0/13 |
0.44 | 4:55 | 43 | 11:36 | 148 146-148 | 1716 | 161 160-162 | 5/3 |
0.50 | 5:39 | 44 | 11:41 | 145 144-146 | 1695 | 161 160-162 | 2/5 |
0.56 | 6:22 | 43 | 11:29 | 147 146-149 | 1688 | 162 160-164 | 8/0 |
0.63 | 7:04 | 42 | 11:09 | 148 147-150 | 1651 | 161 158-164 | 1/6 |
0.69 | 7:43 | 40 | 10:34 | 151 150-152 | 1594 | 161 160-162 | 9/2 |
0.75 | 8:24 | 41 | 10:50 | 151 150-152 | 1636 | 162 160-166 | 0/14 |
0.81 | 9:21 | 57 | 15:17 | 135 126-150 | 2064 | 123 118-160 | 1/2 |
0.88 | 10:30 | 1:09 +23 | 18:25 | 128 117-144 | 2358 | 138 116-172 | 5/7 |
0.94 | 11:02 | 32 | 8:27 | 153 146-156 | 1292 | 168 166-172 | 4/2 |
1.00 | 11:38 | 36 | 9:41 | 157 155-158 | 1521 | 167 166-168 | 6/0 |
1.06 | 12:12 | 34 | 9:03 | 158 157-160 | 1429 | 165 164-166 | 4/0 |
1.13 | 13:02 | 49 | 13:10 | 154 147-160 | 2028 | 130 114-168 | 3/5 |
1.19 | 13:59 | 57 | 15:19 | 133 126-146 | 2037 | 120 118-122 | 2/2 |
1.25 | 14:33 | 34 | 8:58 | 144 130-153 | 1292 | 166 164-168 | 1/11 |
1.31 | 15:10 | 38 | 10:02 | 156 154-158 | 1564 | 164 164-164 | 2/3 |
1.38 | 15:49 | 39 | 10:22 | 161 158-164 | 1669 | 166 164-166 | 3/7 |
1.44 | 16:22 | 33 | 8:42 | 164 164-165 | 1428 | 167 166-168 | 12/1 |
1.50 | 16:51 | 30 | 7:53 | 166 165-166 | 1308 | 166 164-166 | 0/9 |
1.56 | 17:26 | 35 | 9:14 | 164 162-165 | 1515 | 164 160-168 | 6/2 |
1.63 | 18:23 | 56 | 15:04 | 146 133-162 | 2200 | 116 112-124 | 1/5 |
1.69 | 19:08 | 45 | 12:02 | 134 128-146 | 1612 | 143 116-166 | 9/2 |
1.75 | 19:43 | 35 | 9:20 | 154 148-158 | 1437 | 164 164-166 | 3/0 |
1.81 | 20:17 | 34 | 9:10 | 159 157-161 | 1459 | 164 162-166 | 0/7 |
1.88 | 20:53 | 35 | 9:28 | 162 160-164 | 1533 | 166 166-166 | 1/6 |
1.94 | 21:30 | 37 | 9:53 | 166 164-170 | 1642 | 166 166-166 | 5/0 |
2.00 | 22:06 | 36 | 9:40 | 170 167-173 | 1644 | 166 164-170 | 6/2 |
2.06 | 22:43 | 37 | 9:44 | 169 167-171 | 1646 | 166 166-166 | 1/3 |
2.13 | 23:18 | 36 | 9:29 | 173 170-174 | 1642 | 166 164-166 | 5/3 |
2.19 | 24:04 | 46 | 12:10 | 165 155-172 | 2008 | 130 116-166 | 0/1 |
2.25 | 25:04 | 1:00 | 16:02 | 140 131-153 | 2244 | 118 116-122 | 5/1 |
2.31 | 25:47 | 43 | 11:34 | 135 130-148 | 1562 | 146 120-168 | 7/0 |
2.38 | 26:22 | 35 | 9:21 | 155 150-159 | 1448 | 166 164-168 | 0/6 |
2.44 | 26:58 | 36 | 9:35 | 163 161-165 | 1562 | 165 164-168 | 9/7 |
2.50 | 27:33 | 35 | 9:13 | 167 164-171 | 1539 | 169 166-176 | 11/1 |
2.56 | 28:09 | 36 | 9:35 | 171 170-172 | 1638 | 165 164-166 | 1/3 |
2.63 | 28:43 | 34 | 9:12 | 169 166-170 | 1554 | 166 164-166 | 5/0 |
2.69 | 29:26 | 43 | 11:27 | 167 160-169 | 1911 | 149 120-166 | 7/2 |
2.75 | 30:27 | 1:01 | 16:11 | 144 132-158 | 2330 | 119 116-126 | 3/5 |
2.81 | 30:59 | 32 | 8:38 | 145 134-156 | 1251 | 157 114-172 | 2/0 |
2.88 | 31:33 | 34 | 9:08 | 160 159-162 | 1462 | 165 164-166 | 0/11 |
2.94 | 32:11 | 37 | 9:54 | 163 162-164 | 1613 | 167 166-168 | 1/8 |
3.00 | 32:40 | 29 | 7:50 | 166 164-168 | 1301 | 169 168-170 | 8/1 |
3.06 | 33:35 | 55 | 14:37 | 160 145-171 | 2339 | 129 114-172 | 5/1 |
3.13 | 34:27 | 52 | 13:49 | 135 129-144 | 1865 | 135 114-166 | 4/0 |
3.19 | 35:10 | 43 | 11:30 | 148 142-155 | 1703 | 169 166-174 | 1/8 |
3.25 | 35:51 | 42 | 11:08 | 158 155-160 | 1760 | 166 160-174 | 4/1 |
3.31 | 36:32 | 41 | 10:55 | 162 159-164 | 1768 | 168 166-170 | 1/3 |
3.38 | 37:11 | 39 | 10:22 | 164 162-165 | 1700 | 168 164-172 | 4/4 |
3.44 | 37:51 | 39 | 10:29 | 161 159-162 | 1689 | 167 166-168 | 9/0 |
3.50 | 38:29 | 39 | 10:21 | 160 160-160 | 1656 | 168 166-168 | 4/3 |
3.56 | 39:13 | 44 | 11:45 | 159 158-161 | 1869 | 164 164-164 | 10/7 |
3.63 | 39:54 | 41 | 10:51 | 157 157-158 | 1703 | 165 164-166 | 1/5 |
3.69 | 40:31 | 37 | 9:56 | 158 157-160 | 1570 | 164 164-166 | 2/4 |
3.73 | 41:01 | 30 | 10:49 | 158 158-159 | 1709 | 166 164-168 | 7/2 |
Heart
152/174max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 246m,
Range 39m, Flat prediction 41:06
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
22 10.7% | 11:55 |
16 6.6% | 10:38 |
14 7.9% | 9:21 |
12 8.6% | 9:28 |
12 7.4% | 9:48 |
12 9.2% | 7:52 |
See your biggest climbs |
Cadence
152 (176 max)
Stride Length: 97cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 77.6 | 165 | 3.2 | 31:49 | 10:02 |
Walk | 22.4 | 118 | 0.6 | 9:12 | 16:25 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:03 | 10:03 | 43.60 |
5km | 33:27 | 10:46 | 43.66 |
5M | 55:23 | 11:05 | 42.98 |
10km | 1:09:44 | 11:13 | 42.60 |
10M | 1:55:29 | 11:33 | 42.23 |
Half | 2:33:45 | 11:44 | 41.85 |
20M | 4:00:46 | 12:02 | 41.78 |
Mara | 5:20:34 | 12:14 | 41.94 |
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