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Tue 14th May 2024 at 8:16am by MikeC
Run > Intervals
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Time
55:02
-
Miles 5.31
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Min/mi 10:22
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Pacing
60.8%
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WAVA
56.52
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Stride(cm)
92
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Cals
578
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Cadence
168
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BPM
134
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%MHR
78.4
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B/mi 1389
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Asc(m)
422
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Hillscore
19
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Surface
Road
Notes & Comments
1) 1km - 6:11(6:11/km) 124/134bpm [767b/km] 64cal 9.7/10.68kmph
2) 0.18km - 1:18(7:09/km) 133/135bpm [950b/km] 15cal 8.4/10.48kmph
3) 1km - 5:24(5:24/km) 143/149bpm [773b/km] 71cal 11.1/11.82kmph
4) 0.23km - 3:00(13:03/km) 115/148bpm [1500b/km] 21cal 4.6/10.78kmph
5) 1km - 5:09(5:09/km) 138/148bpm [710b/km] 61cal 11.66/12.26kmph
6) 0.21km - 3:00(14:30/km) 114/148bpm [1653b/km] 19cal 4.14/10.95kmph
7) 1km - 5:07(5:07/km) 140/150bpm [717b/km] 61cal 11.71/12.87kmph
8) 0.21km - 3:00(14:11/km) 117/150bpm [1659b/km] 20cal 4.23/12.12kmph
9) 1km - 4:56(4:56/km) 143/155bpm [706b/km] 59cal 12.15/12.7kmph
10) 0.22km - 3:00(13:54/km) 120/155bpm [1667b/km] 22cal 4.32/12.09kmph
11) 1km - 6:09(6:09/km) 136/145bpm [836b/km] 59cal 9.76/10.25kmph
12) 0.49km - 3:00(6:05/km) 145/147bpm [882b/km] 35cal 9.86/10.58kmph
13) 1km - 5:42(5:42/km) 150/154bpm [856b/km] 71cal 10.52/11.29kmph
14) 0.01km - 4(5:27/km) 152/152bpm [830b/km] 10.99/10.98kmph
2) 0.18km - 1:18(7:09/km) 133/135bpm [950b/km] 15cal 8.4/10.48kmph
3) 1km - 5:24(5:24/km) 143/149bpm [773b/km] 71cal 11.1/11.82kmph
4) 0.23km - 3:00(13:03/km) 115/148bpm [1500b/km] 21cal 4.6/10.78kmph
5) 1km - 5:09(5:09/km) 138/148bpm [710b/km] 61cal 11.66/12.26kmph
6) 0.21km - 3:00(14:30/km) 114/148bpm [1653b/km] 19cal 4.14/10.95kmph
7) 1km - 5:07(5:07/km) 140/150bpm [717b/km] 61cal 11.71/12.87kmph
8) 0.21km - 3:00(14:11/km) 117/150bpm [1659b/km] 20cal 4.23/12.12kmph
9) 1km - 4:56(4:56/km) 143/155bpm [706b/km] 59cal 12.15/12.7kmph
10) 0.22km - 3:00(13:54/km) 120/155bpm [1667b/km] 22cal 4.32/12.09kmph
11) 1km - 6:09(6:09/km) 136/145bpm [836b/km] 59cal 9.76/10.25kmph
12) 0.49km - 3:00(6:05/km) 145/147bpm [882b/km] 35cal 9.86/10.58kmph
13) 1km - 5:42(5:42/km) 150/154bpm [856b/km] 71cal 10.52/11.29kmph
14) 0.01km - 4(5:27/km) 152/152bpm [830b/km] 10.99/10.98kmph
6:11 1:18 5:24 3:00 5:09 3:00 5:07 3:00 4:56 3:00 6:09 3:00 5:42 4
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 40 | 40 | 10:39 | 98 74-110 | 1044 | 173 120-176 | 4/1 |
0.13 | 1:18 | 38 | 10:14 | 116 109-123 | 1188 | 175 172-178 | 1/4 |
0.19 | 1:56 | 37 | 9:58 | 124 123-125 | 1235 | 176 174-178 | 7/1 |
0.25 | 2:37 | 41 | 11:00 | 125 124-126 | 1375 | 176 172-178 | 0/5 |
0.31 | 3:17 | 40 | 10:36 | 125 124-126 | 1324 | 177 174-178 | 1/4 |
0.38 | 3:51 | 34 | 9:07 | 127 126-129 | 1158 | 178 176-180 | 0/5 |
0.44 | 4:26 | 35 | 9:20 | 129 129-130 | 1204 | 178 176-180 | 4/3 |
0.50 | 5:00 | 34 | 9:00 | 131 130-133 | 1179 | 178 176-180 | 14/2 |
0.56 | 5:36 | 36 | 9:41 | 133 131-134 | 1287 | 178 178-180 | 4/18 |
0.63 | 6:13 | 37 | 9:53 | 133 132-134 | 1315 | 179 178-180 | 37/3 |
0.69 | 6:51 | 38 | 10:08 | 133 132-135 | 1347 | 179 178-182 | 11/19 |
0.75 | 7:38 | 47 | 12:29 | 133 131-135 | 1659 | 177 158-184 | 20/22 |
0.81 | 8:16 | 38 | 10:10 | 136 134-138 | 1383 | 186 182-188 | 13/9 |
0.88 | 8:45 | 29 | 7:52 | 139 138-140 | 1092 | 186 186-188 | 4/10 |
0.94 | 9:18 | 32 | 8:38 | 140 138-142 | 1209 | 187 186-190 | 3/15 |
1.00 | 9:49 | 31 | 8:15 | 142 141-143 | 1172 | 188 186-190 | 10/2 |
1.06 | 10:21 | 32 | 8:35 | 144 143-145 | 1237 | 188 184-190 | 1/13 |
1.13 | 10:58 | 37 | 9:50 | 146 144-147 | 1435 | 187 184-190 | 13/6 |
1.19 | 11:26 | 28 | 7:29 | 146 146-147 | 1093 | 187 186-190 | 10/5 |
1.25 | 11:56 | 30 | 8:01 | 147 146-148 | 1179 | 187 186-190 | 6/12 |
1.31 | 12:29 | 33 | 8:55 | 147 147-148 | 1312 | 188 186-190 | 7/9 |
1.38 | 13:24 | 54 | 14:31 | 144 132-149 | 2091 | 154 96-192 | 3/6 |
1.44 | 14:51 | 1:27 | 23:14 | 114 103-132 | 2648 | 106 102-116 | 12/1 |
1.50 | 15:53 | 1:02 | 16:36 | 103 100-108 | 1710 | 110 106-188 | 1/14 |
1.56 | 16:25 | 32 | 8:26 | 116 104-123 | 979 | 187 184-190 | 5/3 |
1.63 | 16:59 | 34 | 9:04 | 127 123-131 | 1152 | 188 186-190 | 10/3 |
1.69 | 17:29 | 30 | 7:54 | 136 132-139 | 1075 | 188 186-190 | 9/9 |
1.75 | 18:01 | 32 | 8:34 | 140 139-140 | 1200 | 189 186-192 | 7/12 |
1.81 | 18:30 | 30 | 7:56 | 141 141-143 | 1119 | 188 186-192 | 6/9 |
1.88 | 18:59 | 29 | 7:42 | 142 141-144 | 1092 | 189 186-192 | 10/5 |
1.94 | 19:29 | 29 | 7:51 | 144 143-145 | 1130 | 188 188-190 | 1/16 |
2.00 | 19:59 | 30 | 8:03 | 145 145-146 | 1167 | 188 186-192 | 10/10 |
2.06 | 20:34 | 35 | 9:17 | 147 146-147 | 1366 | 189 188-192 | 7/5 |
2.13 | 21:04 | 30 | 8:03 | 147 146-148 | 1184 | 189 188-192 | 18/1 |
2.19 | 22:48 | 1:44 | 27:51 | 121 105-148 | 3371 | 110 98-188 | 8/7 |
2.25 | 24:04 | 1:16 | 20:10 | 102 99-105 | 2056 | 109 106-118 | 5/7 |
2.31 | 24:42 | 38 | 10:04 | 119 103-127 | 1199 | 182 118-194 | 6/4 |
2.38 | 25:10 | 28 | 7:29 | 132 127-136 | 988 | 189 188-190 | 0/34 |
2.44 | 25:41 | 31 | 8:15 | 139 136-142 | 1147 | 189 188-192 | 7/9 |
2.50 | 26:12 | 31 | 8:16 | 142 141-143 | 1175 | 190 188-192 | 16/2 |
2.56 | 26:44 | 32 | 8:35 | 143 142-146 | 1227 | 190 188-192 | 6/10 |
2.63 | 27:14 | 30 | 7:59 | 145 145-146 | 1157 | 190 188-192 | 21/9 |
2.69 | 27:42 | 28 | 7:34 | 146 145-147 | 1105 | 189 188-192 | 5/14 |
2.75 | 28:12 | 30 | 7:52 | 147 147-148 | 1158 | 190 188-192 | 2/10 |
2.81 | 28:41 | 29 | 7:46 | 149 148-150 | 1158 | 189 188-192 | 3/5 |
2.88 | 29:13 | 32 | 8:24 | 150 149-150 | 1261 | 191 188-194 | 4/3 |
2.94 | 30:45 | 1:32 | 24:36 | 125 108-150 | 3075 | 107 98-188 | 5/4 |
3.00 | 32:07 | 1:22 | 21:51 | 106 102-109 | 2317 | 110 106-114 | 7/3 |
3.06 | 32:42 | 35 | 9:27 | 116 104-126 | 1096 | 179 114-200 | 3/9 |
3.13 | 33:14 | 32 | 8:25 | 131 127-135 | 1103 | 191 190-192 | 5/3 |
3.19 | 33:42 | 29 | 7:40 | 139 136-141 | 1066 | 190 188-192 | 5/5 |
3.25 | 34:11 | 29 | 7:37 | 143 141-145 | 1090 | 190 190-192 | 10/3 |
3.31 | 34:42 | 31 | 8:21 | 145 144-147 | 1210 | 191 190-194 | 3/7 |
3.38 | 35:11 | 29 | 7:45 | 148 146-149 | 1146 | 192 190-194 | 2/9 |
3.44 | 35:39 | 27 | 7:20 | 150 149-151 | 1099 | 194 192-196 | 4/13 |
3.50 | 36:10 | 31 | 8:23 | 152 150-153 | 1275 | 192 190-196 | 3/16 |
3.56 | 36:40 | 29 | 7:48 | 153 152-154 | 1194 | 192 188-198 | 18/6 |
3.63 | 37:07 | 28 | 7:21 | 154 154-155 | 1132 | 193 192-196 | 5/6 |
3.69 | 38:43 | 1:36 | 25:30 | 130 110-155 | 3316 | 110 96-192 | 8/1 |
3.75 | 39:57 | 1:15 | 19:54 | 108 103-111 | 2149 | 108 104-112 | 6/4 |
3.81 | 40:42 | 45 | 12:01 | 110 101-117 | 1321 | 160 108-176 | 4/9 |
3.88 | 41:18 | 35 | 9:22 | 124 118-130 | 1161 | 176 174-178 | 10/6 |
3.94 | 41:55 | 37 | 9:56 | 133 130-136 | 1321 | 178 176-180 | 15/10 |
4.00 | 42:31 | 36 | 9:40 | 138 136-139 | 1333 | 179 176-180 | 3/8 |
4.06 | 43:09 | 38 | 10:07 | 139 138-140 | 1407 | 180 178-182 | 13/3 |
4.13 | 43:45 | 36 | 9:32 | 139 138-142 | 1324 | 180 178-182 | 11/8 |
4.19 | 44:23 | 38 | 10:09 | 141 140-142 | 1432 | 180 178-182 | 5/11 |
4.25 | 44:58 | 35 | 9:17 | 143 139-145 | 1326 | 180 180-182 | 4/6 |
4.31 | 45:35 | 38 | 10:04 | 144 143-145 | 1450 | 182 180-184 | 2/6 |
4.38 | 46:13 | 38 | 10:02 | 145 143-145 | 1454 | 183 180-188 | 14/2 |
4.44 | 46:50 | 37 | 9:53 | 145 144-146 | 1433 | 182 180-184 | 8/6 |
4.50 | 47:26 | 36 | 9:33 | 144 143-145 | 1374 | 182 180-184 | 6/13 |
4.56 | 48:02 | 36 | 9:32 | 144 143-145 | 1372 | 181 180-182 | 9/10 |
4.62 | 48:35 | 33 | 8:53 | 145 144-146 | 1289 | 183 180-184 | 8/6 |
4.69 | 49:17 | 42 | 11:09 | 146 143-147 | 1628 | 182 178-184 | 9/5 |
4.75 | 49:56 | 39 | 10:30 | 147 144-148 | 1543 | 184 182-184 | 14/2 |
4.81 | 50:31 | 35 | 9:24 | 147 147-148 | 1383 | 183 182-184 | 7/16 |
4.87 | 51:03 | 32 | 8:26 | 148 146-149 | 1248 | 183 182-186 | 21/5 |
4.94 | 51:36 | 33 | 8:49 | 150 149-151 | 1322 | 184 182-186 | 17/12 |
5.00 | 52:10 | 34 | 9:06 | 150 149-151 | 1364 | 186 184-188 | 10/17 |
5.06 | 52:47 | 37 | 9:49 | 150 149-151 | 1471 | 185 184-186 | 6/8 |
5.12 | 53:21 | 34 | 9:09 | 150 149-151 | 1371 | 185 184-188 | 12/5 |
5.19 | 53:53 | 32 | 8:26 | 151 150-153 | 1273 | 186 184-188 | 4/10 |
5.25 | 54:26 | 33 | 8:47 | 152 151-152 | 1334 | 185 184-188 | 10/5 |
5.31 | 55:01 | 35 | 9:22 | 152 151-154 | 1423 | 187 184-194 | 3/6 |
Heart
134/155max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 422m,
Range 90m, Flat prediction 56:44
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
43 39.8% | 8:51 |
18 12.3% | 9:03 |
17 12.4% | 9:59 |
16 9.9% | 7:58 |
15 11.7% | 8:34 |
15 12.7% | 9:40 |
See your biggest climbs |
Cadence
168 (200 max)
Stride Length: 92cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 78.9 | 184 | 4.8 | 43:26 | 9:02 |
Walk | 20.6 | 106 | 0.5 | 11:20 | 22:35 |
Still | 0.5 | - | - | 15 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:27 | 9:27 | 55.46 |
5km | 31:15 | 10:04 | 57.25 |
5M | 51:39 | 10:20 | 56.55 |
10km | 1:04:58 | 10:27 | 56.26 |
10M | 1:47:21 | 10:44 | 56.56 |
Half | 2:22:46 | 10:54 | 55.99 |
20M | 3:43:09 | 11:09 | 56.76 |
Mara | 4:56:45 | 11:20 | 56.91 |
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