Sat 11th May 2019 at 12:00pm by waxi

Run > Intervals

  • Time
    23:25
  • Miles
    3.13
  • Min/mi
    7:29
  • Pacing
    60%
  • WAVA
    59.14
  • Stride(cm)
    111
  • Cals
    335
  • Cadence
    194
  • BPM
    161
  • %MHR
    94.2
  • B/mi
    1206
  • Surface
    Road

Notes & Comments

Split Summary

400m reps x 12, easy paced in 2 min t/a.
===
1) 0.24m - 1:24(5:45/m) 131/145bpm 15cal 10.44/11.61mph
2) 0.02m - 37(31:15/m) 141/145bpm 7cal 1.92/10.35mph
3) 0.23m - 1:18(5:36/m) 155/169bpm 18cal 10.7/11.94mph
4) 0.03m - 51(30:26/m) 162/172bpm 12cal 1.97/10.52mph
5) 0.24m - 1:24(5:46/m) 160/172bpm 20cal 10.41/11.46mph
6) 0.02m - 29(29:39/m) 165/175bpm 7cal 2.02/10.35mph
7) 0.25m - 1:25(5:44/m) 167/174bpm 21cal 10.48/10.83mph
8) 0.02m - 36(26:01/m) 171/174bpm 9cal 2.31/10.6mph
9) 0.24m - 1:25(5:47/m) 168/176bpm 21cal 10.38/11.21mph
10) 0.02m - 32(28:43/m) 171/176bpm 8cal 2.09/10.31mph
11) 0.25m - 1:25(5:46/m) 168/175bpm 21cal 10.39/10.96mph
12) 0.02m - 36(27:14/m) 172/175bpm 9cal 2.2/10.46mph
13) 0.24m - 1:25(5:50/m) 168/175bpm 21cal 10.29/11.12mph
14) 0.02m - 36(39:10/m) 171/174bpm 9cal 1.53/10.42mph
15) 0.25m - 1:23(5:35/m) 168/173bpm 21cal 10.74/11.86mph
16) 0.01m - 36(40:32/m) 166/171bpm 8cal 1.48/10.46mph
17) 0.24m - 1:25(5:51/m) 166/174bpm 21cal 10.26/10.65mph
18) 0.02m - 34(35:56/m) 168/170bpm 8cal 1.67/10.1mph
19) 0.24m - 1:25(5:49/m) 166/173bpm 21cal 10.32/10.98mph
20) 0.02m - 34(29:23/m) 172/173bpm 8cal 2.04/10.44mph
21) 0.24m - 1:27(5:57/m) 168/175bpm 22cal 10.08/11.65mph
22) 0.01m - 34(46:09/m) 171/175bpm 8cal 1.3/9.91mph
23) 0.24m - 1:23(5:41/m) 166/175bpm 20cal 10.57/11.65mph
24) 0m - 1(2:50/m) 171/171bpm 21.14/10.69mph
1:24 37 1:18 51 1:24 29 1:25 36 1:25 32 1:25 36 1:25 36 1:23 36 1:25 34 1:25 34 1:27 34 1:23 1

Pace

22% 2% 10% 66%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.06 21 21 5:40 118 110-127 669 199 194-200
0.13 42 20 5:28 138 126-144 754 200 200-200
0.19 1:04 22 5:51 135 131-141 790 197 196-198
0.25 1:28 25 6:32 137 134-139 896 197 196-198
0.31 2:17 48 +3 12:55 138 128-145 1783 185 120-200
0.38 2:41 24 6:29 142 121-163 920 198 198-198
0.44 3:02 21 5:29 165 163-167 905 199 196-200
0.50 3:24 23 6:07 167 167-168 1021 196 194-198
0.56 4:24 1:00 15:57 152 137-171 2424 186 120-200
0.63 4:48 23 6:14 158 151-163 985 198 198-198
0.69 5:10 22 5:52 165 161-167 969 196 196-196
0.75 5:32 22 5:55 170 168-172 1006 197 196-198
0.81 6:14 42 11:19 166 158-175 1877 176 116-198
0.88 6:38 24 6:16 161 158-164 1010 197 196-198
0.94 6:59 21 5:39 169 167-170 955 198 196-198
1.00 7:20 21 5:39 172 170-173 972 197 196-198
1.06 8:07 47 12:25 169 161-174 2100 186 120-200
1.13 8:33 26 6:53 157 155-163 1080 198 198-200
1.19 8:54 21 5:42 169 166-171 964 196 196-198
1.25 9:16 22 5:55 173 171-175 1023 197 196-198
1.31 9:54 38 10:11 173 169-176 1762 196 194-198
1.38 10:24 30 7:53 163 158-167 1284 195 188-198
1.44 10:46 22 5:47 167 163-169 965 196 194-196
1.50 11:07 21 5:37 171 170-172 961 197 196-198
1.56 11:29 23 6:02 174 172-175 1050 196 196-196
1.63 12:18 49 13:02 166 157-175 2163 195 192-198
1.69 12:41 23 6:10 165 163-167 1017 196 196-198
1.75 13:02 21 5:39 171 169-174 966 197 196-198
1.81 13:24 22 5:52 174 173-175 1021 196 194-198
1.88 14:15 50 13:23 168 162-173 2247 180 120-196
1.94 14:36 22 5:51 163 157-169 952 199 196-202
2.00 14:57 21 5:36 171 169-172 958 197 196-198
2.06 15:20 22 5:58 171 171-172 1020 196 196-198
2.13 16:10 50 13:20 167 161-171 2227 194 188-196
2.19 16:34 24 6:26 160 158-161 1029 198 196-200
2.25 16:55 22 5:44 165 163-167 946 197 194-200
2.31 17:18 23 6:02 170 166-173 1024 196 196-196
2.38 18:05 47 12:34 167 161-174 2099 178 120-194
2.44 18:29 24 6:29 160 158-163 1036 198 196-200
2.50 18:52 22 5:58 168 165-170 1003 196 194-196
2.56 19:14 22 5:46 170 167-171 981 197 196-198
2.63 20:02 48 12:52 172 170-173 2213 177 120-196
2.69 20:25 23 6:09 164 160-168 1009 196 188-200
2.75 20:46 22 5:46 167 163-169 962 197 196-200
2.81 21:10 24 6:20 170 168-172 1076 193 192-194
2.88 21:37 26 7:02 173 170-175 1216 194 190-196
2.94 22:21 45 11:59 162 158-169 1941 197 188-202
3.00 22:45 23 6:11 163 160-167 1008 199 198-202
3.06 23:06 21 5:38 169 167-174 951 197 196-198
3.13 23:27 22 5:46 172 170-175 993 199 198-200
3.13 23:29 2 6:53 171 171-171 1176 182 182-182

Heart

161/176max
  • Show Beats/Mile

Cadence

194 (202 max) Stride Length: 111cm Run: 97.1% Walk: 2.9%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:24 5:37 55.99% More
800m 3:13 6:29 56.08% More
1km 4:23 7:04 53.74% More
Mile 7:00 7:00 57.70% More
5k 23:20 7:31 58.86% More

Predictions

Dist Time Per Mile WAVA
1M 6:59 6:59 57.85
5km 23:14 7:29 59.12
5M 38:28 7:42 58.00
10km 48:26 7:48 57.46
10M 1:20:13 8:01 57.27
Half 1:46:48 8:09 56.44
20M 2:47:14 8:22 57.11
Mara 3:42:40 8:30 57.19
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