Tue 23rd Apr 2024 at 5:42pm by Sampson

Run > Intervals
  • Time
    1:02:55
  • Miles
    7.57
  • Min/mi
    8:19
  • Pacing
    73.8%
  • WAVA
    52.38
  • Stride(cm)
    114
  • Cals
    820
  • Watts
    323
  • Cadence
    169
  • BPM
    164
  • %MHR
    80.2
  • B/mi
    1360
  • Asc(m)
    193
  • Hillscore
    14
  • Surface
    Road

Notes & Comments

3x3k threshold. This was horrible and I hated it!

(in hindsight probably because I had a cold brewing)

1) 1km - 5:46(5:46/km) 131/148bpm [756b/km] 63cal 355/541W
2) 0.95km - 5:47(6:07/km) 147/159bpm [899b/km] 66cal 308/400W
3) 1km - 4:08(4:08/km) 164/172bpm [678b/km] 57cal 351/428W
4) 1km - 4:23(4:23/km) 173/182bpm [759b/km] 63cal 360/423W
5) 1km - 4:26(4:26/km) 176/182bpm [780b/km] 64cal 344/376W
6) 0.11km - 1:30(13:39/km) 148/174bpm [2019b/km] 13cal 67/329W
7) 1km - 4:33(4:33/km) 169/178bpm [769b/km] 64cal 355/460W
8) 1km - 4:37(4:37/km) 171/178bpm [789b/km] 66cal 337/374W
9) 1km - 4:45(4:45/km) 174/179bpm [826b/km] 68cal 333/430W
10) 0.11km - 1:30(13:12/km) 147/168bpm [1941b/km] 11cal 70/281W
11) 1km - 4:45(4:45/km) 167/175bpm [793b/km] 66cal 344/435W
12) 1km - 4:57(4:57/km) 175/183bpm [866b/km] 71cal 347/410W
13) 1km - 5:42(5:42/km) 175/182bpm [997b/km] 78cal 298/419W
14) 0.13km - 1:30(11:58/km) 144/168bpm [1722b/km] 9cal 63/235W
15) 0.13km - 30(3:44/km) 143/158bpm [535b/km] 6cal 399/530W
16) 0.08km - 30(6:18/km) 163/165bpm [1028b/km] 7cal 228/441W
17) 0.13km - 30(3:44/km) 166/174bpm [619b/km] 7cal 401/536W
18) 0.06km - 30(8:38/km) 173/175bpm [1495b/km] 6cal 208/420W
19) 0.12km - 30(4:16/km) 173/177bpm [738b/km] 7cal 489/658W
20) 0.07km - 30(6:54/km) 177/179bpm [1220b/km] 7cal 271/554W
21) 0.13km - 30(3:53/km) 172/174bpm [667b/km] 7cal 342/447W
22) 0.07km - 30(7:21/km) 173/176bpm [1270b/km] 7cal 323/364W
23) 0.09km - 36(6:29/km) 166/172bpm [1076b/km] 7cal 212/314W
5:46 5:47 4:08 4:23 4:26 1:30 4:33 4:37 4:45 1:30 4:45 4:57 5:42 1:30 30 30 30 30 30 30 30 30 36
Pin Map
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0mi in 0

Pace

21% 4% 5% 11% 29% 30%

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.
0.13 1:01 1:01 8:12 103 83-119 844 174 172-176 436 202-541 14/1
0.25 2:09 1:07 8:56 135 122-140 1207 175 168-178 377 324-401 8/0
0.38 3:10 1:02 8:15 140 137-148 1155 172 168-178 316 245-407 2/7
0.50 4:34 1:24 11:10 134 127-148 1495 166 146-172 334 25-400 6/0
0.63 5:48 1:14 9:54 139 134-146 1376 167 164-170 334 302-370 8/1
0.75 7:17 1:29 11:49 150 145-154 1773 163 160-166 342 308-374 6/0
0.88 8:37 1:20 10:36 152 149-155 1612 165 162-168 310 267-353 10/0
1.00 9:53 1:16 10:09 154 142-159 1563 163 156-168 340 237-400 5/0
1.13 10:52 59 7:52 137 134-142 1078 158 154-164 269 243-281 10/0
1.25 11:48 56 7:31 135 133-138 1015 164 154-178 286 263-325 0/17
1.38 12:36 48 6:23 157 135-166 1002 178 176-180 344 305-403 0/17
1.50 13:25 49 6:31 168 166-169 1096 178 174-182 340 124-377 0/15
1.63 14:15 50 6:43 168 165-169 1129 177 174-184 360 340-384 0/9
1.75 15:06 51 6:45 169 166-172 1141 178 172-184 385 354-428 1/7
1.88 16:00 54 7:09 170 169-172 1215 175 172-178 338 309-376 1/4
2.00 16:52 53 7:03 171 170-173 1206 177 174-184 336 313-352 1/5
2.13 17:44 52 6:53 173 172-174 1192 178 174-180 365 316-382 0/4
2.25 18:39 55 7:17 172 169-174 1252 176 172-178 360 333-384 2/3
2.38 19:32 53 7:06 175 171-178 1243 183 176-186 396 384-423 4/0
2.50 20:24 52 6:58 180 178-182 1255 181 176-186 346 330-388 2/1
2.63 21:19 55 7:20 177 176-179 1297 178 176-180 358 334-376 2/2
2.75 22:12 52 6:59 176 174-178 1228 176 174-180 335 322-363 1/4
2.88 23:03 52 6:52 177 175-177 1216 177 174-180 347 319-367 0/4
3.00 23:58 55 7:23 174 172-176 1285 175 168-178 348 326-360 1/6
3.13 25:41 1:42 13:37 159 129-177 2165 127 94-176 162 32-337 3/3
3.25 26:47 1:07 8:54 144 128-163 1282 160 94-188 311 91-460 1/3
3.38 27:42 55 7:17 168 161-175 1222 183 176-190 371 312-434 5/0
3.50 28:38 56 7:30 175 174-176 1311 179 176-186 365 326-402 2/0
3.63 29:34 55 7:23 176 173-178 1300 177 174-184 337 312-345 3/2
3.75 30:28 55 7:17 174 173-176 1266 180 176-186 346 306-385 1/3
3.88 31:24 56 7:30 175 167-178 1313 175 166-180 335 306-356 2/3
4.00 32:18 53 7:07 167 166-170 1188 179 174-182 330 314-350 2/4
4.13 33:15 58 7:40 173 171-176 1327 175 166-180 323 307-355 0/3
4.25 34:10 54 7:15 172 169-173 1246 178 174-180 358 326-374 1/4
4.38 35:06 56 7:30 169 167-171 1268 179 172-188 341 325-356 6/1
4.50 36:02 56 7:32 172 167-176 1295 182 176-190 388 352-430 6/3
4.63 36:58 56 7:28 177 176-179 1323 176 92-190 322 179-389 3/4
4.75 37:56 57 7:40 175 173-177 1340 178 172-184 348 309-409 5/4
4.88 38:53 58 7:42 176 174-178 1355 173 170-180 316 276-375 3/8
5.00 39:53 59 7:53 171 167-177 1347 172 168-178 324 227-377 4/2
5.13 41:45 1:53 15:02 146 131-168 2194 117 92-182 141 26-401 7/8
5.25 42:41 56 7:26 162 145-171 1205 180 176-184 337 236-432 1/2
5.38 43:37 56 7:29 171 170-172 1280 180 176-186 372 324-435 4/2
5.50 44:36 58 7:47 174 170-175 1355 186 180-192 366 326-430 5/0
5.63 45:37 1:01 8:11 170 166-174 1392 176 174-180 340 292-385 3/2
5.75 46:35 58 7:44 171 169-174 1322 177 174-184 322 292-358 2/1
5.88 47:34 59 7:52 171 168-174 1345 175 172-180 322 303-346 6/1
6.00 48:28 54 7:14 173 172-174 1251 177 90-186 347 219-385 4/0
6.13 49:25 57 7:38 175 172-179 1335 179 174-184 387 360-410 7/0
6.25 50:30 1:05 8:39 179 174-183 1548 175 172-178 345 308-388 7/1
6.38 51:46 1:16 10:08 175 172-180 1773 170 162-178 332 243-393 10/0
6.50 52:59 1:12 9:39 171 169-174 1651 168 164-180 287 218-391 9/0
6.63 54:33 1:34 12:32 178 172-182 2232 163 158-172 309 209-419 12/1
6.75 55:27 54 7:12 177 176-179 1274 169 160-176 314 225-410 0/9
6.87 56:22 55 7:22 175 170-176 1290 169 164-178 286 240-361 0/21
7.00 57:58 1:36 12:45 154 130-172 1964 128 94-176 117 20-271 4/10
7.12 59:02 1:04 8:36 144 128-165 1238 147 98-186 279 43-530 3/10
7.25 59:59 57 7:35 167 163-175 1265 167 150-184 319 167-536 5/4
7.37 1:01:07 1:08 9:04 174 170-178 1578 165 152-180 361 148-658 11/6
7.50 1:02:11 1:04 8:35 173 168-179 1484 163 154-180 335 215-447 8/1
7.57 1:02:55 44 10:57 167 162-174 1828 156 154-158 225 166-335 0/5

Heart

164/183max
  • Show Beats/Mile

Elevation

Asc 193m, Range 91m, Flat prediction 59:59
Elevation Graph
Biggest Climbs (m) Min/mi
55 3.6% 9:03
45 4.9% 10:57
25 5.5% 8:35
11 8.2% 7:44
See your biggest climbs

Power

323W (658 max)
Power Graph
Power Bands

Cadence

169 (192 max) Stride Length: 114cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 94.1 173 7.4 59:11 8:00
Walk 5.8 98 0.2 3:38 20:48
Still 0.2 - - 6 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:35 6:21 47.30% More
800m 3:14 6:31 52.73% More
1km 4:08 6:40 54.05% More
Mile 6:47 6:47 57.01% More
5k 23:06 7:26 56.90% More
5 miles 38:33 7:43 55.48% More
10k 49:44 8:00 53.78% More

Predictions

Dist Time Per Mile WAVA
1M 7:22 7:22 52.54
5km 24:29 7:53 53.69
5M 40:32 8:06 52.78
10km 51:02 8:13 52.42
10M 1:24:31 8:27 52.31
Half 1:52:31 8:35 51.59
20M 2:56:12 8:49 52.20
Mara 3:54:36 8:57 52.28

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