Fri 26th Apr 2024 at 2:12pm by NordRunner

Run > Intervals
  • Time
    50:03
  • Miles
    4.57
  • Min/mi
    10:57
  • Pacing
    72.5%
  • WAVA
    49.93
  • Stride(cm)
    81
  • Cals
    406
  • Watts
    185
  • Cadence
    182
  • BPM
    139
  • %MHR
    74.9
  • B/mi
    1525
  • Asc(m)
    11
  • Surface
    Road

Notes & Comments

1) 2.23km - 15:00(6:44/km) 130/142bpm [875b/km] 123cal 191/281W
2) 0.23km - 1:00(4:22/km) 155/163bpm [677b/km] 10cal 247/289W
3) 0.41km - 3:00(7:23/km) 140/163bpm [1033b/km] 24cal 178/268W
4) 0.23km - 1:00(4:17/km) 160/168bpm [686b/km] 10cal 235/269W
5) 0.36km - 3:00(8:15/km) 137/167bpm [1131b/km] 22cal 156/270W
6) 0.24km - 1:00(4:13/km) 161/171bpm [679b/km] 10cal 246/276W
7) 0.34km - 3:00(8:49/km) 139/171bpm [1225b/km] 23cal 151/282W
8) 0.24km - 1:00(4:08/km) 161/172bpm [666b/km] 10cal 269/321W
9) 0.34km - 3:00(8:54/km) 137/172bpm [1220b/km] 22cal 148/275W
10) 0.24km - 1:00(4:07/km) 161/172bpm [662b/km] 10cal 262/300W
11) 0.33km - 3:00(9:13/km) 139/172bpm [1281b/km] 21cal 139/270W
12) 0.23km - 1:00(4:15/km) 159/168bpm [677b/km] 10cal 258/305W
13) 0.33km - 3:00(9:11/km) 138/171bpm [1268b/km] 21cal 138/267W
14) 0.24km - 1:00(4:15/km) 163/173bpm [693b/km] 10cal 294/367W
15) 1.37km - 10:00(7:19/km) 141/174bpm [1032b/km] 79cal 167/309W
16) 0km - 3(11:06/km) 139/140bpm [1542b/km] 1cal 163/172W
15:00 1:00 3:00 1:00 3:00 1:00 3:00 1:00 3:00 1:00 3:00 1:00 3:00 1:00 10:00 3

Pace

11% 10% 43% 19% 3% 15%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.06 35 35 9:24 106 84-118 996 186 94-198 213 43-248 1/1
0.13 1:11 36 9:40 120 117-126 1161 195 192-198 228 220-243 1/0
0.19 1:47 36 9:35 127 124-129 1218 193 172-198 222 218-231 0/1
0.25 2:24 36 9:44 126 124-129 1225 196 194-198 212 196-222 1/0
0.31 2:59 35 9:17 129 126-132 1198 196 196-196 220 214-230 1/0
0.38 3:35 36 9:35 130 128-132 1246 197 196-198 223 218-227 0/1
0.44 4:11 36 9:39 128 126-131 1236 197 196-200 218 211-224 2/1
0.50 4:49 38 10:02 131 129-133 1314 195 192-198 216 205-229 1/1
0.56 5:25 36 9:44 132 131-133 1284 196 192-198 215 190-234 1/1
0.63 6:00 35 9:28 135 131-139 1278 198 196-200 195 189-199 1/1
0.69 6:41 40 10:45 133 127-136 1429 189 138-198 202 181-219 0/2
0.75 7:20 39 10:26 132 125-136 1378 188 130-200 182 106-220 0/0
0.81 7:58 38 10:13 132 128-136 1348 190 124-202 205 153-231 0/1
0.88 8:33 35 9:24 132 129-135 1242 197 196-198 203 193-212 0/1
0.94 9:10 37 9:52 134 133-135 1322 197 196-198 189 186-196 0/0
1.00 9:51 41 10:51 134 128-136 1454 187 126-198 186 139-200 1/0
1.06 10:27 36 9:40 134 131-137 1294 196 194-196 204 187-220 1/1
1.13 11:06 38 10:14 136 134-141 1392 195 190-198 218 213-226 1/1
1.19 11:50 44 11:41 137 131-142 1601 180 128-198 199 141-281 0/1
1.25 12:36 46 12:18 135 128-137 1659 182 118-202 198 101-266 0/1
1.31 14:05 1:29 23:41 121 108-133 2867 148 32-200 124 7-206 0/1
1.38 14:45 40 10:43 135 131-138 1446 196 194-198 189 184-192 0/1
1.44 15:21 36 9:33 143 132-156 1367 192 108-220 199 47-289 0/1
1.50 15:48 27 7:14 159 157-160 1151 216 214-216 257 222-285 1/1
1.56 16:26 38 10:12 157 145-163 1601 187 124-218 206 58-273 1/1
1.63 17:10 44 11:47 141 137-146 1661 187 184-190 180 163-218 1/0
1.69 17:52 42 11:16 135 133-137 1520 189 188-192 184 178-192 1/1
1.75 18:37 45 11:52 136 132-137 1615 191 188-192 174 165-180 1/2
1.81 19:11 34 9:07 141 136-156 1285 199 186-222 180 152-249 0/0
1.88 19:38 27 7:07 163 157-165 1159 219 216-222 236 230-243 1/1
1.94 20:07 29 7:49 166 163-168 1297 212 156-218 257 245-270 1/1
2.00 21:04 57 15:13 142 133-162 2161 148 114-188 130 69-240 1/2
2.06 21:54 50 13:12 134 130-139 1769 171 122-190 168 113-198 1/1
2.13 22:42 49 12:58 131 128-134 1699 166 114-190 146 72-208 0/1
2.19 23:14 31 8:22 140 128-158 1171 202 188-218 201 170-269 1/1
2.25 23:39 25 6:44 163 158-167 1096 218 216-218 248 220-276 0/1
2.31 24:07 28 7:29 169 166-171 1266 214 176-220 264 259-271 0/1
2.38 25:08 1:01 16:11 145 131-167 2345 138 114-188 119 64-282 1/1
2.44 25:54 46 12:22 135 131-138 1669 177 128-190 176 137-227 1/1
2.50 26:47 53 14:10 132 127-137 1869 171 122-192 163 84-194 0/0
2.56 27:19 32 8:32 143 130-162 1220 181 120-222 203 62-321 0/0
2.63 27:45 26 6:52 167 164-169 1147 219 216-220 270 252-284 1/0
2.69 28:26 42 11:05 163 146-172 1807 169 116-218 193 98-275 1/1
2.75 29:20 54 14:21 136 126-145 1952 148 116-188 129 68-220 0/0
2.81 30:09 49 13:04 131 126-136 1712 167 118-188 164 109-192 1/1
2.88 31:01 52 13:46 132 129-140 1816 164 120-210 148 84-193 0/0
2.94 31:25 25 6:33 155 141-161 1016 219 216-222 270 218-300 1/1
3.00 31:50 25 6:42 167 161-170 1120 218 218-220 268 264-270 1/0
3.06 32:41 51 13:36 159 137-172 2161 151 116-218 148 84-270 1/1
3.13 33:33 52 13:45 136 132-139 1869 156 116-190 144 80-210 1/1
3.19 34:25 52 13:59 132 127-137 1847 156 112-192 142 90-225 1/1
3.25 35:10 44 11:49 134 129-151 1584 169 106-214 164 73-295 0/0
3.31 35:36 26 7:01 160 152-167 1122 216 214-216 273 257-305 0/0
3.38 36:01 25 6:46 167 166-170 1130 218 216-220 260 257-264 1/1
3.44 37:08 1:07 17:50 145 129-171 2585 126 102-214 110 77-267 2/2
3.50 37:57 49 13:06 133 128-137 1742 169 44-190 159 22-240 1/1
3.56 38:48 50 13:24 133 130-136 1783 180 130-190 156 58-233 0/1
3.63 39:20 33 8:44 145 133-165 1267 182 114-222 219 64-367 1/1
3.69 39:46 25 6:45 169 166-172 1142 220 218-222 307 295-320 2/1
3.75 40:29 43 11:24 166 148-174 1892 167 116-222 197 82-309 0/1
3.81 41:15 47 12:30 142 139-149 1776 170 116-192 137 87-173 3/1
3.88 42:08 53 14:08 139 136-143 1966 162 104-194 167 83-234 0/4
3.94 42:53 45 11:59 135 131-137 1617 189 150-194 164 150-177 0/1
4.00 43:57 1:03 16:53 134 125-140 2262 189 140-194 170 69-241 1/2
4.06 44:33 36 9:42 133 128-138 1290 194 192-196 204 192-257 0/1
4.13 45:13 40 10:37 139 137-140 1476 192 190-192 188 180-194 0/0
4.19 45:53 41 10:48 139 137-142 1501 192 190-194 183 178-193 1/0
4.25 46:33 39 10:30 142 140-145 1491 192 190-194 176 171-190 0/1
4.31 47:13 40 10:45 143 141-145 1537 191 190-192 175 171-179 1/1
4.38 47:53 40 10:46 142 141-144 1529 191 190-194 173 170-174 1/1
4.44 48:33 39 10:27 142 140-145 1485 193 190-196 178 174-182 0/1
4.50 49:14 41 10:55 142 141-143 1550 191 184-194 178 174-183 0/0
4.56 49:56 42 11:13 143 142-144 1603 192 190-194 184 175-193 0/0
4.57 50:03 7 21:24 139 138-142 2975 186 174-190 166 140-174 0/0

Heart

139/174max
  • Show Beats/Mile

Elevation

Asc 11m, Range 6m, Flat prediction 50:03
Elevation Graph
No climbs of at least 10 metres detected.

Power

185W (367 max)
Power Graph
Power Bands

Cadence

182 (222 max) Stride Length: 81cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 79.5 196 4.1 39:49 9:47
Walk 18.6 122 0.5 9:19 18:39
Still 1.8 - - 55 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:12 8:49 42.09% More
800m 4:41 9:26 47.18% More
1km 5:57 9:34 48.49% More
Mile 9:50 9:50 49.91% More
5k 33:17 10:43 50.29% More

Predictions

Dist Time Per Mile WAVA
1M 10:06 10:06 48.59
5km 33:20 10:44 50.22
5M 55:01 11:00 49.85
10km 1:09:11 11:08 49.65
10M 1:54:14 11:25 49.87
Half 2:31:50 11:35 49.35
20M 3:57:08 11:51 50.07
Mara 5:15:11 12:02 50.23

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