Tue 4th Dec 2018 at 7:00pm by waxi

Run > Intervals
  • Time
    23:03
  • Miles
    4.03
  • Min/mi
    5:43
  • Pacing
    89%
  • WAVA
    77.79
  • Stride(cm)
    145
  • Cals
    282
  • Cadence
    195
  • BPM
    143
  • %MHR
    83.6
  • B/mi
    818
  • Surface
    Road

Notes & Comments

Split Summary

15 x 300m reps, 100m jog recovery. track slippery.
===
1) 0.19m - 1:00(5:10/m) 120/145bpm 9cal 11.59/13.05mph
2) 0.07m - 30(7:30/m) 140/148bpm 6cal 7.99/11.67mph
3) 0.2m - 1:02(5:11/m) 140/144bpm 13cal 11.57/11.65mph
4) 0.07m - 29(7:11/m) 137/140bpm 6cal 8.36/11.61mph
5) 0.2m - 1:04(5:25/m) 139/141bpm 13cal 11.09/12.15mph
6) 0.07m - 27(6:44/m) 140/141bpm 5cal 8.92/11.02mph
7) 0.2m - 1:04(5:21/m) 141/142bpm 13cal 11.23/11.44mph
8) 0.07m - 29(7:27/m) 141/143bpm 6cal 8.06/11.1mph
9) 0.2m - 1:05(5:27/m) 141/144bpm 13cal 11.02/11.42mph
10) 0.07m - 27(6:40/m) 142/144bpm 6cal 9.01/11mph
11) 0.2m - 1:05(5:24/m) 143/144bpm 13cal 11.12/11.25mph
12) 0.06m - 28(7:08/m) 145/146bpm 6cal 8.41/11.1mph
13) 0.2m - 1:04(5:16/m) 143/145bpm 13cal 11.39/11.46mph
14) 0.07m - 27(6:40/m) 143/144bpm 5cal 9/11.37mph
15) 0.21m - 1:03(5:08/m) 144/148bpm 13cal 11.68/11.69mph
16) 0.06m - 26(6:47/m) 147/148bpm 5cal 8.85/11.59mph
17) 0.2m - 1:04(5:13/m) 145/146bpm 13cal 11.49/11.54mph
18) 0.07m - 28(7:09/m) 148/149bpm 6cal 8.39/11.33mph
19) 0.21m - 1:04(5:06/m) 147/149bpm 14cal 11.78/12.02mph
20) 0.06m - 27(6:51/m) 148/150bpm 5cal 8.75/11.5mph
21) 0.2m - 1:03(5:11/m) 147/150bpm 14cal 11.56/11.65mph
22) 0.07m - 27(6:48/m) 151/153bpm 6cal 8.82/11.56mph
23) 0.2m - 1:03(5:13/m) 152/155bpm 14cal 11.5/11.65mph
24) 0.07m - 29(7:21/m) 150/153bpm 6cal 8.16/11.54mph
25) 0.2m - 1:04(5:15/m) 150/152bpm 14cal 11.42/11.69mph
26) 0.06m - 29(7:32/m) 147/154bpm 6cal 7.96/11.33mph
27) 0.2m - 1:03(5:10/m) 147/150bpm 13cal 11.61/11.56mph
28) 0.06m - 29(7:39/m) 148/152bpm 6cal 7.85/11.46mph
29) 0.21m - 1:04(5:09/m) 148/150bpm 13cal 11.66/12.15mph
30) 0.07m - 35(8:09/m) 147/150bpm 7cal 7.37/11.17mph
31) 0m - 1(14:02/m) 150/150bpm 4.28/7.35mph
1:00 30 1:02 29 1:04 27 1:04 29 1:05 27 1:05 28 1:04 27 1:03 26 1:04 28 1:04 27 1:03 27 1:03 29 1:04 29 1:03 29 1:04 35 1

Pace

1% 2% 19% 40% 39%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.06 19 19 5:10 100 75-124 517 202 200-204
0.13 38 19 4:59 130 120-134 647 202 200-206
0.19 57 19 5:06 139 134-145 709 199 196-200
0.25 1:24 27 7:12 142 136-148 1023 183 180-196
0.31 1:45 20 5:27 140 138-143 764 195 186-200
0.38 2:04 20 5:16 143 141-144 753 202 202-202
0.44 2:23 19 5:03 138 137-140 697 201 200-202
0.50 2:48 25 6:37 137 136-138 906 192 184-200
0.56 3:11 23 6:05 140 137-141 851 190 184-198
0.63 3:31 20 5:27 139 138-140 757 198 198-200
0.69 3:51 20 5:21 139 138-140 744 199 198-200
0.75 4:14 22 5:59 140 138-141 837 193 190-198
0.81 4:39 25 6:41 139 138-141 928 188 186-192
0.88 4:58 19 5:02 141 141-142 711 199 198-200
0.94 5:17 20 5:12 141 140-141 734 199 198-200
1.00 5:39 21 5:44 141 140-143 808 194 192-196
1.06 6:06 27 7:18 141 139-143 1029 183 180-184
1.13 6:26 20 5:20 141 141-142 752 195 192-196
1.19 6:47 21 5:32 141 140-142 781 197 196-198
1.25 7:07 20 5:27 142 141-144 773 196 194-198
1.31 7:32 25 6:41 142 141-143 949 187 184-192
1.38 7:53 21 5:34 141 141-142 784 193 188-198
1.44 8:14 20 5:28 143 142-143 782 197 196-198
1.50 8:34 20 5:19 143 142-144 759 197 196-198
1.56 8:58 24 6:27 145 144-146 934 191 186-194
1.63 9:20 22 5:52 144 144-144 844 189 186-194
1.69 9:40 20 5:19 144 143-145 765 198 196-198
1.75 9:59 20 5:16 142 141-143 747 196 196-198
1.81 10:21 21 5:40 144 143-144 815 196 192-198
1.88 10:45 24 6:25 143 142-144 917 187 186-188
1.94 11:04 19 5:12 144 143-145 749 197 196-198
2.00 11:24 19 5:10 143 142-144 739 198 196-198
2.06 11:43 20 5:12 145 142-148 755 197 194-198
2.13 12:08 25 6:36 147 145-147 969 191 186-194
2.19 12:28 20 5:18 145 144-145 767 194 188-196
2.25 12:47 20 5:14 145 144-146 759 199 196-200
2.31 13:07 20 5:16 145 144-145 763 197 194-198
2.38 13:32 24 6:32 146 145-148 954 189 184-194
2.44 13:53 22 5:44 148 147-149 849 191 186-196
2.50 14:12 19 5:06 146 144-147 744 199 198-200
2.56 14:32 20 5:13 147 146-149 766 198 196-200
2.63 14:53 21 5:33 148 147-149 822 194 192-196
2.69 15:17 24 6:27 148 146-150 955 188 186-190
2.75 15:36 20 5:16 147 146-149 775 197 196-200
2.81 15:57 20 5:22 147 146-148 788 198 196-200
2.88 16:16 19 5:06 148 147-150 754 196 196-198
2.94 16:41 25 6:44 151 148-152 1017 189 186-194
3.00 17:01 20 5:25 153 152-155 830 194 186-198
3.06 17:21 20 5:14 150 147-152 784 199 198-200
3.13 17:40 19 5:10 151 151-152 780 197 194-198
3.19 18:05 25 6:36 151 149-152 996 187 178-196
3.25 18:27 22 5:45 150 149-150 862 188 180-196
3.31 18:47 21 5:31 151 149-152 834 196 194-198
3.38 19:07 20 5:15 150 149-150 787 194 192-196
3.44 19:29 23 6:00 150 146-154 900 188 176-198
3.50 19:55 26 6:55 145 142-149 1002 183 176-188
3.56 20:15 20 5:14 147 146-147 770 196 194-198
3.63 20:34 19 5:09 148 147-150 761 197 196-198
3.69 20:54 20 5:18 147 146-148 780 198 196-198
3.75 21:22 28 7:26 149 145-152 1108 183 180-192
3.81 21:41 19 5:11 149 147-150 772 195 192-196
3.88 22:01 20 5:13 147 147-149 767 196 196-198
3.94 22:20 18 4:55 148 146-149 728 199 194-202
4.00 22:48 28 7:30 146 145-147 1096 183 176-192
4.03 23:04 16 +1 9:34 150 149-150 1435 176 176-176

Heart

143/155max
  • Show Beats/Mile

Cadence

195 (206 max) Stride Length: 145cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 194 4 23:04 5:44
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:21 5:26 57.79% More
800m 2:42 5:27 66.68% More
1km 3:25 5:30 68.92% More
Mile 5:30 5:30 73.35% More
5k 17:33 5:39 78.27% More

Predictions

Dist Time Per Mile WAVA
1M 5:16 5:16 76.71
5km 17:30 5:38 78.48
5M 28:58 5:48 77.02
10km 36:29 5:52 76.28
10M 1:00:24 6:02 76.06
Half 1:20:25 6:08 74.95
20M 2:05:56 6:18 75.84
Mara 2:47:40 6:24 75.96
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