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Thu 26th Jun 2025 at 12:44pm by RicheyJames

Run > Intervals
  • Time
    40:36
  • Miles
    3.73
  • Min/mi
    10:53
  • Pacing
    79.9%
  • WAVA
    43.44
  • Stride(cm)
    97
  • Cals
    477
  • Cadence
    152
  • BPM
    152
  • %MHR
    82.4
  • B/mi
    1658
  • Asc(m)
    246
  • Hillscore
    11
  • 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
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

Pace

15% 12% 25% 18% 20% 10%

Splits

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

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

Distance Time Mins/mi WAVA Fastest
400m 2:09 8:39 38.42% More
800m 4:41 9:25 41.40% More
1km 6:10 9:55 41.37% More
Mile 10:01 10:01 43.77% More
5k 33:56 10:55 43.04% More

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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