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Thu 25th Apr 2024 at 11:42am by JoeCarr28
Run > Intervals
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Time
39:45
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Miles 4.83
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Min/mi 8:14
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Pacing
86.3%
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WAVA
59.33
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Stride(cm)
108
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Cals
458
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Watts
214
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Cadence
182
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BPM
144
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%MHR
79.2
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B/mi 1186
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Asc(m)
109
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Hillscore
9
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Surface
Road
Notes & Comments
1) 1km - 5:25(5:25/km) 120/134bpm [650b/km] 45cal 189/W 11.08/13.14kmph
2) 1km - 5:35(5:35/km) 142/187bpm [793b/km] 63cal 211/W 10.75/13.48kmph
3) 1km - 4:56(4:56/km) 149/187bpm [735b/km] 60cal 215/W 12.16/13.64kmph
4) 1km - 4:26(4:26/km) 152/162bpm [675b/km] 56cal 228/W 13.53/14.4kmph
5) 1km - 4:41(4:41/km) 147/163bpm [688b/km] 55cal 234/W 12.81/14.4kmph
6) 1km - 5:31(5:31/km) 151/162bpm [833b/km] 69cal 214/W 10.88/14.17kmph
7) 1km - 4:56(4:56/km) 147/164bpm [725b/km] 59cal 210/W 12.16/13.33kmph
8) 0.78km - 4:15(5:28/km) 148/158bpm [810b/km] 51cal 213/W 10.98/13.48kmph
2) 1km - 5:35(5:35/km) 142/187bpm [793b/km] 63cal 211/W 10.75/13.48kmph
3) 1km - 4:56(4:56/km) 149/187bpm [735b/km] 60cal 215/W 12.16/13.64kmph
4) 1km - 4:26(4:26/km) 152/162bpm [675b/km] 56cal 228/W 13.53/14.4kmph
5) 1km - 4:41(4:41/km) 147/163bpm [688b/km] 55cal 234/W 12.81/14.4kmph
6) 1km - 5:31(5:31/km) 151/162bpm [833b/km] 69cal 214/W 10.88/14.17kmph
7) 1km - 4:56(4:56/km) 147/164bpm [725b/km] 59cal 210/W 12.16/13.33kmph
8) 0.78km - 4:15(5:28/km) 148/158bpm [810b/km] 51cal 213/W 10.98/13.48kmph
5:25 5:35 4:56 4:26 4:41 5:31 4:56 4:15
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 | 32 | 32 | 8:25 | 96 80-104 | 808 | 175 88-186 | 211 183-225 | 177/2 |
0.13 | 1:01 | 29 | 7:50 | 110 104-117 | 861 | 177 174-182 | 162 151-180 | 0/8 |
0.19 | 1:30 | 29 | 7:49 | 118 117-120 | 922 | 177 174-178 | 164 156-169 | 0/8 |
0.25 | 2:01 | 31 | 8:10 | 120 119-122 | 979 | 174 172-178 | 192 170-200 | 0/4 |
0.31 | 2:32 | 31 | 8:22 | 121 120-122 | 1013 | 174 172-178 | 195 187-203 | 0/2 |
0.38 | 3:06 | 34 | 8:58 | 120 117-124 | 1076 | 178 176-180 | 184 165-208 | 0/4 |
0.44 | 3:43 | 37 | 9:59 | 126 123-131 | 1258 | 177 176-178 | 229 192-247 | 3/0 |
0.50 | 4:18 | 35 | 9:14 | 133 132-134 | 1227 | 177 174-180 | 207 179-254 | 4/0 |
0.56 | 4:50 | 33 | 8:41 | 131 128-133 | 1137 | 175 168-182 | 199 185-209 | 1/0 |
0.63 | 5:27 | 36 | 9:38 | 127 124-129 | 1224 | 177 174-180 | 182 174-190 | 1/2 |
0.69 | 6:00 | 34 | 8:57 | 129 126-132 | 1154 | 178 172-184 | 190 179-218 | 0/0 |
0.75 | 6:35 | 35 | 9:23 | 133 131-134 | 1247 | 177 174-182 | 207 192-225 | 1/1 |
0.81 | 7:14 | 39 | 10:23 | 135 133-137 | 1402 | 177 174-188 | 213 192-231 | 2/0 |
0.88 | 7:49 | 35 | 9:16 | 136 135-137 | 1261 | 176 174-178 | 195 166-221 | 3/0 |
0.94 | 8:27 | 38 | 10:00 | 137 136-137 | 1370 | 177 176-182 | 213 197-242 | 3/0 |
1.00 | 9:02 | 36 | 9:34 | 139 136-140 | 1330 | 177 174-180 | 223 187-261 | 3/0 |
1.06 | 9:38 | 36 | 9:29 | 140 139-141 | 1328 | 180 178-184 | 198 179-237 | 3/0 |
1.13 | 10:11 | 33 | 8:43 | 140 139-146 | 1221 | 180 176-184 | 224 194-237 | 3/0 |
1.19 | 10:36 | 25 | 6:42 | 174 151-186 | 1164 | 187 184-190 | 221 185-251 | 3/0 |
1.25 | 11:03 | 27 | 7:17 | 186 184-187 | 1355 | 186 184-188 | 243 229-250 | 3/0 |
1.31 | 11:29 | 26 | 6:59 | 183 176-187 | 1278 | 187 184-190 | 253 235-277 | 0/0 |
1.38 | 12:00 | 31 | 8:14 | 171 165-176 | 1409 | 183 180-186 | 257 246-276 | 2/0 |
1.44 | 12:28 | 28 | 7:23 | 159 155-171 | 1173 | 187 184-190 | 255 246-261 | 3/0 |
1.50 | 12:54 | 26 | 6:58 | 154 152-156 | 1073 | 185 184-186 | 219 196-237 | 1/0 |
1.56 | 13:22 | 28 | 7:32 | 150 143-152 | 1129 | 182 176-190 | 193 178-208 | 0/0 |
1.63 | 13:54 | 32 | 8:25 | 139 137-143 | 1170 | 178 176-180 | 194 177-213 | 0/5 |
1.69 | 14:25 | 32 | 8:25 | 136 135-136 | 1144 | 177 176-178 | 192 177-206 | 0/3 |
1.75 | 14:56 | 30 | 8:03 | 133 131-135 | 1071 | 178 176-180 | 197 177-206 | 0/2 |
1.81 | 15:27 | 31 | 8:24 | 133 131-136 | 1116 | 177 176-178 | 190 170-206 | 0/1 |
1.88 | 16:01 | 34 | 9:07 | 139 136-144 | 1267 | 178 174-180 | 214 195-253 | 0/3 |
1.94 | 16:27 | 25 | 6:46 | 147 144-150 | 994 | 184 176-186 | 253 222-265 | 1/1 |
2.00 | 16:51 | 25 | 6:38 | 151 150-152 | 1003 | 187 186-188 | 213 198-223 | 4/0 |
2.06 | 17:17 | 25 | 6:44 | 152 152-153 | 1024 | 187 186-188 | 234 223-249 | 0/2 |
2.13 | 17:43 | 26 | 7:00 | 152 151-153 | 1065 | 187 186-188 | 249 248-249 | 0/1 |
2.19 | 18:09 | 26 | 6:52 | 155 153-157 | 1065 | 189 188-190 | 253 248-270 | 1/0 |
2.25 | 18:36 | 28 | 7:21 | 159 157-160 | 1170 | 189 188-190 | 274 267-286 | 0/0 |
2.31 | 19:00 | 23 | 6:14 | 160 159-161 | 997 | 190 188-192 | 250 244-267 | 1/0 |
2.38 | 19:30 | 30 | 8:05 | 158 154-162 | 1278 | 181 174-192 | 204 169-248 | 0/5 |
2.44 | 19:59 | 29 | 7:38 | 145 139-154 | 1108 | 179 178-180 | 168 164-170 | 0/8 |
2.50 | 20:29 | 30 | 8:00 | 137 136-138 | 1096 | 179 176-182 | 184 172-199 | 0/4 |
2.56 | 20:58 | 30 | 7:56 | 134 131-137 | 1062 | 179 178-180 | 216 199-218 | 0/2 |
2.63 | 21:28 | 30 | 8:00 | 133 131-135 | 1065 | 178 176-180 | 196 184-209 | 0/3 |
2.69 | 21:59 | 31 | 8:11 | 134 131-136 | 1097 | 177 176-178 | 187 173-204 | 0/4 |
2.75 | 22:28 | 29 | 7:41 | 140 131-147 | 1075 | 189 178-196 | 220 164-297 | 4/1 |
2.81 | 22:57 | 29 | 7:44 | 152 147-155 | 1176 | 189 186-190 | 304 284-319 | 4/0 |
2.88 | 23:25 | 28 | 7:28 | 156 155-157 | 1166 | 187 184-190 | 241 222-284 | 2/0 |
2.94 | 23:52 | 27 | 7:06 | 156 155-157 | 1108 | 186 184-188 | 226 222-237 | 0/2 |
3.00 | 24:16 | 25 | 6:35 | 155 154-156 | 1020 | 188 184-192 | 230 214-237 | 0/0 |
3.06 | 24:43 | 27 | 7:09 | 158 156-160 | 1130 | 191 186-200 | 261 232-288 | 4/0 |
3.13 | 25:17 | 34 | 9:09 | 161 158-163 | 1472 | 191 178-202 | 286 180-313 | 3/0 |
3.19 | 25:58 | 41 | 10:51 | 152 148-158 | 1650 | 177 174-180 | 186 170-197 | 3/0 |
3.25 | 26:37 | 39 | 10:22 | 143 141-147 | 1481 | 178 178-178 | 159 137-197 | 1/0 |
3.31 | 27:15 | 38 | 10:06 | 141 140-142 | 1423 | 177 174-180 | 213 183-228 | 3/0 |
3.38 | 27:52 | 37 | 9:57 | 143 141-145 | 1422 | 178 178-180 | 186 164-212 | 1/0 |
3.44 | 28:23 | 31 | 8:13 | 147 145-149 | 1207 | 182 178-188 | 218 202-231 | 3/0 |
3.50 | 28:51 | 28 | 7:29 | 152 149-154 | 1136 | 188 186-190 | 219 211-232 | 3/0 |
3.56 | 29:17 | 26 | 7:02 | 157 154-159 | 1104 | 191 188-192 | 234 229-240 | 1/1 |
3.63 | 29:48 | 31 | 8:19 | 159 158-160 | 1323 | 188 186-190 | 243 233-259 | 2/0 |
3.69 | 30:16 | 28 | 7:25 | 160 159-161 | 1186 | 190 188-190 | 254 244-257 | 2/0 |
3.75 | 30:44 | 27 | 7:19 | 162 161-163 | 1185 | 191 190-194 | 253 246-269 | 2/0 |
3.81 | 31:10 | 26 | 6:55 | 163 162-164 | 1126 | 188 186-190 | 244 230-263 | 1/2 |
3.88 | 31:39 | 30 | 7:53 | 159 153-162 | 1252 | 180 176-188 | 197 179-229 | 0/3 |
3.94 | 32:10 | 31 | 8:21 | 147 142-152 | 1227 | 179 178-180 | 186 176-194 | 0/4 |
4.00 | 32:42 | 32 | 8:30 | 140 139-142 | 1189 | 180 178-180 | 193 184-201 | 0/2 |
4.06 | 33:13 | 31 | 8:17 | 138 135-141 | 1142 | 178 176-180 | 202 195-204 | 0/1 |
4.13 | 33:46 | 32 | 8:35 | 137 135-139 | 1175 | 178 176-180 | 188 177-203 | 0/2 |
4.19 | 34:17 | 32 | 8:25 | 138 136-143 | 1162 | 181 174-188 | 198 177-241 | 2/1 |
4.25 | 34:49 | 31 | 8:24 | 148 144-149 | 1243 | 185 182-188 | 270 235-293 | 4/0 |
4.31 | 35:15 | 26 | 7:02 | 151 149-152 | 1061 | 184 182-186 | 203 184-235 | 0/3 |
4.38 | 35:41 | 26 | 6:52 | 154 152-155 | 1058 | 188 186-188 | 215 190-227 | 0/2 |
4.44 | 36:09 | 28 | 7:28 | 154 153-155 | 1150 | 188 186-190 | 231 218-239 | 0/0 |
4.50 | 36:38 | 29 | 7:44 | 152 152-155 | 1176 | 189 188-190 | 231 225-245 | 3/0 |
4.56 | 37:07 | 29 | 7:44 | 156 155-158 | 1207 | 190 184-194 | 241 225-262 | 1/0 |
4.62 | 37:46 | 39 | 10:23 | 151 144-157 | 1568 | 178 174-182 | 204 176-251 | 1/0 |
4.69 | 38:26 | 41 | 10:50 | 143 140-144 | 1549 | 178 176-180 | 218 178-245 | 5/0 |
4.75 | 39:03 | 36 | 9:41 | 141 139-143 | 1364 | 179 178-180 | 202 169-219 | 3/0 |
4.81 | 39:35 | 32 | 8:36 | 140 139-141 | 1203 | 179 178-180 | 178 169-187 | 0/1 |
4.83 | 39:45 | 10 | 8:59 | 138 137-139 | 1239 | 179 178-180 | 167 164-172 | 0/0 |
Heart
144/187max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 109m,
Range 186m, Flat prediction 38:32
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
32 2.4% | 8:27 |
31 2.5% | 8:34 |
13 2.8% | 9:31 |
10 3.5% | 7:30 |
See your biggest climbs |
Power
214W (319 max)
Power Graph
Power Bands
Cadence
182 (202 max)
Stride Length: 108cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.9 | 181 | 4.8 | 39:43 | 8:13 |
Walk | 0.0 | 88 | 0 | 1 | 8:57 |
Still | 0.0 | - | - | 1 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:29 | 7:29 | 58.75 |
5km | 24:54 | 8:01 | 60.11 |
5M | 41:14 | 8:15 | 59.17 |
10km | 51:55 | 8:21 | 58.71 |
10M | 1:25:58 | 8:36 | 58.64 |
Half | 1:54:28 | 8:44 | 57.84 |
20M | 2:59:15 | 8:58 | 58.53 |
Mara | 3:58:39 | 9:07 | 58.62 |
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