Thu 17th Sep 2020 at 6:00pm by westmoors

Run > Intervals
  • Time
    41:21
  • Miles
    4.33
  • Min/mi
    9:33
  • Pacing
    86%
  • WAVA
    56.09
  • Stride(cm)
    96
  • Cals
    435
  • Cadence
    175
  • BPM
    144
  • %MHR
    85.8
  • B/mi
    1376
  • Asc(m)
    68
  • Surface
    Mixed

Notes & Comments

2 x (3 x 400, 1 x 800) with 400 recoveries

Split Summary
===
1) 0.25m - 2:09(8:29/m) 134/148bpm 20cal 7.08/7.89mph
2) 0.26m - 2:49(10:40/m) 139/148bpm 28cal 5.63/6.87mph
3) 0.24m - 2:09(8:49/m) 144/150bpm 23cal 6.8/6.93mph
4) 0.27m - 2:54(10:44/m) 141/150bpm 30cal 5.59/6.91mph
5) 0.24m - 2:10(8:59/m) 145/149bpm 23cal 6.68/6.95mph
6) 0.28m - 2:50(10:15/m) 142/149bpm 29cal 5.86/6.72mph
7) 0.49m - 4:14(8:39/m) 149/152bpm 47cal 6.94/7.58mph
8) 0.28m - 3:08(11:14/m) 144/151bpm 33cal 5.34/7.22mph
9) 0.23m - 2:03(8:46/m) 146/149bpm 22cal 6.85/7.39mph
10) 0.27m - 2:50(10:36/m) 144/148bpm 30cal 5.66/7.26mph
11) 0.24m - 2:04(8:36/m) 147/150bpm 22cal 6.98/7.33mph
12) 0.27m - 2:53(10:41/m) 144/148bpm 30cal 5.62/7.16mph
13) 0.24m - 2:05(8:44/m) 145/149bpm 22cal 6.87/7.41mph
14) 0.27m - 2:47(10:25/m) 144/148bpm 29cal 5.76/6.8mph
15) 0.5m - 4:16(8:34/m) 148/151bpm 47cal 7/7.35mph
2:09 2:49 2:09 2:54 2:10 2:50 4:14 3:08 2:03 2:50 2:04 2:53 2:05 2:47 4:16

Pace

19% 27% 11% 20% 13% 10%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 31 31 8:20 113 98-128 942 188 182-194 1/1
0.13 1:01 30 8:03 136 130-140 1095 185 184-188 1/0
0.19 1:33 32 8:27 144 141-145 1216 185 184-186 1/0
0.25 2:05 32 8:33 146 145-147 1249 182 182-182 1/0
0.31 2:54 49 12:57 145 140-148 1877 170 162-178 0/2
0.38 3:31 38 10:04 139 137-140 1399 170 170-170 0/1
0.44 4:06 35 9:18 137 136-138 1273 170 168-170 0/1
0.50 4:45 39 10:22 135 135-136 1400 169 166-170 1/1
0.56 5:22 37 9:47 135 134-139 1322 173 166-182 1/1
0.63 5:55 33 8:44 144 141-146 1257 182 182-184 1/1
0.69 6:26 32 8:25 148 146-149 1246 182 180-182 2/0
0.75 6:59 33 8:42 149 149-149 1295 183 182-184 1/0
0.81 7:47 48 12:48 147 143-150 1881 171 166-182 0/1
0.88 8:25 38 10:08 140 139-142 1419 169 168-170 0/2
0.94 9:00 35 9:18 139 138-139 1293 170 168-172 1/1
1.00 9:39 39 10:31 137 137-138 1440 168 166-170 1/1
1.06 10:18 39 10:27 137 136-140 1432 172 164-182 1/1
1.13 10:51 33 8:45 143 140-146 1252 182 180-184 1/1
1.19 11:23 32 8:31 147 146-148 1253 183 180-184 2/0
1.25 11:57 34 9:07 149 148-149 1357 180 180-180 1/0
1.31 12:46 49 12:57 147 144-149 1904 170 166-182 0/1
1.38 13:20 34 9:08 143 142-144 1307 169 168-170 0/1
1.44 13:54 34 9:00 141 140-141 1269 170 170-172 1/1
1.50 14:30 36 9:42 140 139-141 1357 170 170-172 0/1
1.56 15:07 37 9:48 140 139-141 1371 171 168-180 0/1
1.63 15:39 32 8:25 144 142-145 1212 182 182-182 1/1
1.69 16:08 30 7:57 147 146-149 1169 183 182-184 2/0
1.75 16:41 33 8:45 151 150-151 1321 183 182-184 1/0
1.81 17:20 39 10:20 151 151-152 1561 181 176-184 1/0
1.88 17:55 35 9:19 151 151-151 1406 185 184-186 0/2
1.94 18:24 29 7:41 151 151-151 1160 187 186-188 0/1
2.00 18:54 30 8:01 151 151-152 1211 184 178-188 0/2
2.06 19:41 47 12:36 150 148-151 1891 153 120-184 1/1
2.13 20:20 39 10:32 142 140-148 1495 173 172-174 2/1
2.19 20:57 37 9:46 143 142-143 1397 172 172-174 1/0
2.25 21:35 38 10:07 142 142-143 1437 172 172-174 1/0
2.31 22:15 40 10:38 144 142-145 1531 170 164-172 2/0
2.38 22:58 43 11:34 144 142-145 1666 170 110-186 0/1
2.44 23:29 31 8:14 146 146-147 1202 183 182-184 0/2
2.50 23:59 29 7:51 147 147-147 1154 184 182-184 0/2
2.56 24:33 35 9:16 148 147-149 1372 178 170-182 1/1
2.63 25:13 40 10:37 147 145-148 1561 171 170-172 1/1
2.69 25:51 38 10:04 144 143-145 1449 171 170-172 1/0
2.75 26:27 36 9:35 143 143-144 1370 171 170-172 1/0
2.81 27:09 43 11:21 143 142-143 1623 169 168-170 3/0
2.88 27:48 38 10:14 144 142-146 1475 175 164-184 0/1
2.94 28:19 31 8:20 147 146-147 1225 183 182-184 0/2
3.00 28:48 29 7:44 149 148-149 1152 182 182-184 0/1
3.06 29:20 32 8:29 149 148-150 1264 180 176-180 1/1
3.13 30:01 41 10:57 147 145-148 1609 170 166-172 1/2
3.19 30:41 40 10:36 144 143-145 1527 169 168-170 1/0
3.25 31:18 38 10:00 142 141-143 1420 169 168-170 1/1
3.31 31:59 41 10:57 141 140-142 1545 168 168-170 3/0
3.38 32:40 40 10:47 142 140-144 1532 174 162-182 0/1
3.44 33:12 32 8:37 144 144-145 1241 182 180-184 0/2
3.50 33:40 28 7:22 147 146-147 1083 183 180-184 0/1
3.56 34:13 34 8:57 148 147-148 1324 181 180-182 1/0
3.63 34:54 40 10:46 147 145-148 1583 173 168-180 1/2
3.69 35:31 38 10:01 143 142-145 1432 170 170-172 1/0
3.75 36:08 37 9:49 142 142-143 1394 171 170-172 2/1
3.81 36:47 39 10:18 143 142-144 1472 169 168-170 2/0
3.88 37:28 41 11:04 145 144-146 1604 168 156-180 0/0
3.94 38:00 32 8:30 146 146-147 1242 183 182-184 0/2
4.00 38:29 29 7:47 148 147-149 1152 184 184-184 0/1
4.06 39:00 31 8:18 149 148-149 1236 183 182-184 1/1
4.13 39:34 33 8:53 149 148-149 1323 180 176-182 1/1
4.19 40:06 32 8:35 149 148-149 1278 183 180-184 0/1
4.25 40:36 31 8:09 150 149-150 1223 184 182-184 2/0
4.31 41:09 33 8:47 151 150-151 1327 181 178-182 2/0
4.33 41:20 11 8:37 151 151-151 1302 181 180-182 0/0

Heart

144/152max
  • Show Beats/Mile

Elevation

Asc 68m, Range 5m, Flat prediction 41:21
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

175 (194 max) Stride Length: 96cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.3 176 4.3 41:02 9:29
Walk 0.7 124 0 18 38:10

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:04 8:19 46.90% More
800m 4:16 8:35 49.65% More
1km 5:28 8:49 50.43% More
Mile 9:04 9:04 52.04% More
5k 29:35 9:31 55.73% More

Predictions

Dist Time Per Mile WAVA
1M 8:25 8:25 56.06
5km 28:50 9:17 57.18
5M 48:21 9:40 55.65
10km 1:01:14 9:51 55.01
10M 1:42:41 10:16 54.04
Half 2:17:42 10:31 52.63
20M 3:38:05 10:54 52.29
Mara 4:52:27 11:10 51.63

Bespoke Fields

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