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Mon 13th May 2024 at 7:36am by JEB

Run > Intervals
  • Time
    53:54
  • Miles
    5.51
  • Min/mi
    9:47
  • Pacing
    80.1%
  • WAVA
    55.14
  • Stride(cm)
    88
  • Cals
    521
  • Cadence
    186
  • BPM
    145
  • %MHR
    84
  • B/mi
    1421
  • Asc(m)
    108
  • Hillscore
    8
  • Surface
    Road

Notes & Comments

1) 1mi - 11:05(11:05/mi) 138/148bpm [1531b/mi] 103cal
2) 0.41mi - 3:55(9:38/mi) 146/149bpm [1407b/mi] 38cal
3) 0.09mi - 40(7:49/mi) 149/153bpm [1165b/mi] 7cal
4) 0.31mi - 3:00(9:38/mi) 148/154bpm [1425b/mi] 30cal
5) 0.08mi - 40(8:18/mi) 143/149bpm [1186b/mi] 7cal
6) 0.3mi - 3:00(10:01/mi) 147/156bpm [1472b/mi] 30cal
7) 0.08mi - 40(8:06/mi) 149/154bpm [1206b/mi] 7cal
8) 0.3mi - 3:00(10:08/mi) 148/155bpm [1500b/mi] 29cal
9) 0.09mi - 40(7:34/mi) 146/152bpm [1105b/mi] 7cal
10) 0.29mi - 3:00(10:12/mi) 148/154bpm [1509b/mi] 29cal
11) 0.07mi - 40(9:36/mi) 155/157bpm [1488b/mi] 7cal
12) 0.5mi - 5:00(9:57/mi) 149/159bpm [1484b/mi] 49cal
13) 0.08mi - 40(8:26/mi) 153/160bpm [1290b/mi] 7cal
14) 0.3mi - 3:00(9:51/mi) 152/160bpm [1496b/mi] 29cal
15) 0.09mi - 40(7:46/mi) 153/158bpm [1188b/mi] 7cal
16) 0.32mi - 3:00(9:24/mi) 147/160bpm [1381b/mi] 29cal
17) 0.09mi - 40(7:10/mi) 143/146bpm [1024b/mi] 6cal
18) 0.31mi - 3:00(9:38/mi) 140/151bpm [1349b/mi] 26cal
19) 0.07mi - 40(9:05/mi) 155/159bpm [1408b/mi] 7cal
20) 0.32mi - 3:00(9:18/mi) 149/160bpm [1385b/mi] 29cal
21) 0.08mi - 40(8:16/mi) 153/158bpm [1266b/mi] 7cal
22) 0.32mi - 3:14(10:02/mi) 148/160bpm [1486b/mi] 31cal
11:05 3:55 40 3:00 40 3:00 40 3:00 40 3:00 40 5:00 40 3:00 40 3:00 40 3:00 40 3:00 40 3:14

Pace

19% 38% 32% 10% 1%

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 10:54 104 83-125 1134 183 180-190 3/0
0.13 1:14 34 8:56 126 125-128 1127 186 184-188 0/1
0.19 1:51 36 9:44 131 129-131 1275 184 176-188 0/2
0.25 2:27 36 9:39 131 129-133 1264 185 184-186 0/1
0.31 3:08 41 10:52 137 132-140 1490 182 176-184 0/0
0.38 4:19 1:11 +20 19:02 141 133-148 2683 175 172-188 5/0
0.44 5:27 1:07 17:59 143 135-145 2571 140 108-178 6/1
0.50 6:42 1:15 +21 20:05 139 127-145 2792 165 114-184 5/0
0.56 7:22 40 10:45 143 141-145 1538 184 180-188 5/0
0.63 7:59 37 9:54 146 145-147 1446 187 184-188 3/0
0.69 8:38 38 10:09 146 146-148 1482 187 186-188 3/0
0.75 9:18 41 10:50 147 146-148 1592 186 182-188 2/0
0.81 9:58 40 10:35 148 147-148 1567 184 182-184 5/0
0.88 10:33 35 9:23 148 147-148 1388 189 186-194 2/0
0.94 11:09 36 9:33 145 142-148 1384 190 188-192 3/0
1.00 11:46 37 9:50 146 145-146 1436 187 184-190 1/0
1.06 12:22 37 9:46 147 146-148 1436 188 186-190 3/0
1.13 13:06 43 +5 11:33 147 143-148 1699 187 184-190 3/0
1.19 13:44 38 10:15 145 143-147 1486 188 186-190 0/2
1.25 14:19 35 9:22 148 147-149 1387 188 186-190 1/0
1.31 14:54 35 9:16 145 143-148 1343 191 190-192 1/1
1.38 15:28 35 9:12 143 143-143 1316 190 188-190 0/0
1.44 16:00 32 8:32 145 143-148 1237 194 190-200 1/0
1.50 16:29 29 7:44 152 149-154 1176 200 192-202 1/2
1.56 17:07 37 10:00 152 150-154 1519 189 188-192 0/2
1.63 17:44 37 9:50 149 149-150 1466 187 186-190 0/1
1.69 18:21 37 9:49 148 148-149 1453 187 184-190 0/1
1.75 18:56 35 9:26 146 145-148 1377 189 188-192 0/1
1.81 19:30 34 9:01 143 140-145 1289 190 188-192 2/0
1.88 20:01 31 8:13 144 140-148 1182 198 194-200 0/3
1.94 20:40 40 10:37 152 148-156 1614 187 134-196 0/6
2.00 21:18 38 10:00 150 148-152 1501 189 186-192 2/3
2.06 21:54 36 9:43 144 140-147 1400 189 188-190 4/0
2.13 22:31 37 9:50 142 141-143 1397 188 186-190 0/3
2.19 23:07 36 9:33 145 143-146 1385 187 184-196 0/1
2.25 23:38 31 8:12 150 147-153 1231 200 200-200 0/0
2.31 24:17 39 10:20 153 151-155 1582 192 188-202 1/0
2.38 24:54 37 9:59 150 149-151 1498 189 188-190 1/0
2.44 25:30 36 9:41 148 147-149 1432 189 188-190 1/0
2.50 26:07 37 9:45 146 144-147 1423 191 190-192 0/1
2.56 26:52 45 +7 11:57 142 139-145 1698 191 188-192 0/3
2.63 27:20 28 7:32 145 140-150 1092 199 190-202 0/1
2.69 27:53 33 8:48 153 150-154 1345 195 188-202 0/1
2.75 28:29 36 9:40 150 148-153 1451 190 188-192 0/3
2.81 29:05 35 9:24 146 144-148 1373 189 188-190 0/5
2.88 29:39 35 9:15 142 140-145 1314 188 186-190 1/1
2.94 30:27 48 12:45 147 142-152 1874 183 176-188 3/0
3.00 31:04 37 9:52 155 152-157 1529 190 178-198 4/0
3.06 31:50 46 12:22 155 151-159 1916 185 140-198 2/0
3.13 32:29 39 10:23 149 149-150 1547 188 186-190 3/0
3.19 33:06 36 9:40 150 149-150 1450 190 188-190 1/0
3.25 33:41 35 9:25 148 148-149 1394 190 190-192 0/1
3.31 34:16 35 9:16 148 148-149 1372 190 188-194 0/1
3.38 34:50 34 9:04 148 148-148 1343 191 188-192 0/2
3.44 35:25 35 9:25 148 147-148 1393 190 188-192 1/0
3.50 36:02 37 9:55 148 147-149 1469 189 188-190 2/0
3.56 36:36 33 8:54 151 150-154 1343 194 188-200 0/0
3.63 37:10 35 9:13 159 154-160 1465 196 188-202 1/0
3.69 37:49 39 10:25 156 153-158 1625 189 188-190 0/0
3.75 38:27 38 10:05 151 147-153 1522 187 186-188 0/0
3.81 39:04 37 9:56 148 146-149 1469 188 186-190 1/0
3.88 39:39 35 9:14 148 148-149 1366 189 188-192 0/0
3.94 40:09 31 8:10 150 149-153 1225 196 190-206 1/1
4.00 40:41 31 8:17 157 153-159 1302 203 188-206 0/2
4.06 41:17 36 9:41 157 154-159 1521 188 186-190 0/2
4.13 42:10 53 +19 14:07 147 137-154 2075 188 184-192 0/5
4.19 42:47 38 10:02 141 137-142 1415 190 188-190 0/6
4.25 43:21 34 9:04 141 140-142 1278 190 188-190 0/6
4.31 43:55 34 9:02 141 140-142 1274 186 184-192 0/6
4.38 44:22 26 7:01 143 141-145 1003 199 194-204 0/5
4.44 44:53 31 8:16 146 145-147 1207 193 186-204 0/5
4.50 45:27 34 9:06 138 135-144 1255 186 184-188 0/4
4.56 46:01 34 9:11 136 136-137 1248 186 184-188 5/0
4.62 46:40 39 10:24 136 135-139 1414 185 178-190 2/0
4.69 47:17 37 9:46 144 140-148 1407 187 186-188 0/0
4.75 47:53 37 9:47 152 149-158 1487 190 184-196 0/3
4.81 48:27 34 8:59 159 158-160 1427 195 186-202 0/7
4.87 49:03 36 9:28 155 153-158 1468 190 190-192 0/3
4.94 49:35 33 8:43 149 144-153 1299 186 182-188 1/0
5.00 50:11 36 9:31 142 141-143 1351 187 186-190 1/0
5.06 50:45 34 9:06 144 143-145 1311 186 184-186 2/0
5.12 51:21 36 9:40 147 144-150 1422 186 178-196 2/0
5.19 51:53 32 8:24 156 151-159 1311 193 100-202 3/0
5.25 52:37 44 11:48 156 155-160 1840 177 100-186 2/0
5.31 53:19 42 11:08 153 149-156 1702 167 118-188 0/5
5.38 53:52 33 8:55 145 140-149 1292 188 186-190 0/5
5.44 54:25 33 8:45 139 136-141 1217 191 190-192 1/1
5.50 55:02 37 9:44 145 142-147 1412 187 184-190 3/0
5.51 55:06 4 10:17 148 148-148 1521 184 184-184 0/0

Heart

145/160max
  • Show Beats/Mile

Elevation

Asc 108m, Range 60m, Flat prediction 50:45
Elevation Graph
Biggest Climbs (m) Min/mi
42 3.1% 11:32
16 3.2% 10:59
12 6.6% 12:07
12 2.4% 10:10
See your biggest climbs

Cadence

186 (206 max) Stride Length: 88cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 95.8 188 5.4 52:43 9:54
Walk 1.9 116 0.1 1:04 18:17
Still 0.2 - - 7 -
Pause 2.1 - - 1:12 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:04 8:18 46.97% More
800m 4:24 8:51 48.15% More
1km 5:37 9:02 49.15% More
Mile 9:04 9:04 51.99% More
5k 29:47 9:35 55.35% More
5 miles 48:18 9:40 55.70% More

Predictions

Dist Time Per Mile WAVA
1M 8:50 8:50 53.41
5km 29:22 9:27 56.14
5M 48:38 9:44 55.32
10km 1:01:13 9:51 55.03
10M 1:41:23 10:08 54.74
Half 2:14:59 10:18 53.69
20M 3:31:23 10:34 53.94
Mara 4:41:26 10:45 53.65
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