Tue 22nd Dec 2020 at 9:00am by jennywren

Run > Intervals
  • Time
    56:37
  • Miles
    4.48
  • Min/mi
    12:38
  • Pacing
    79%
  • WAVA
    54.49
  • Stride(cm)
    79
  • Cals
    465
  • Cadence
    162
  • BPM
    147
  • %MHR
    86.2
  • B/mi
    1852
  • Asc(m)
    29
  • Surface
    Road

Notes & Comments

4 comments
8 x 200m/400m recovery
10:00 2 1:03 3:28 1:06 3:13 1:05 3:36 1:04 3:39 1:07 3:33 1:03 3:32 1:07 3:29 1:03 3:26 10:00
GimmeMedals
There are some really speedy surges in there. Great stuff!
jennywren
8 x 200m; 400m recovery. Think it was in the right region
Rosehip
Nicely done :)
Autumnleaves
Those spikes look great!

Pace

42% 18% 12% 7% 11% 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 1:06 1:06 17:29 85 79-90 1486 124 120-126 1/0
0.13 1:56 51 13:34 95 81-115 1289 161 124-174 0/0
0.19 2:43 47 12:33 118 115-122 1480 173 170-176 0/0
0.25 3:32 49 12:59 122 119-124 1585 173 170-174 0/1
0.31 4:18 46 12:10 123 121-125 1496 173 172-174 0/0
0.38 5:06 48 12:55 126 123-130 1627 174 172-176 1/0
0.44 5:54 47 12:37 127 124-128 1603 174 174-176 0/0
0.50 6:38 44 11:50 132 127-137 1563 176 174-178 0/1
0.56 7:19 41 11:02 132 127-136 1457 175 172-178 0/1
0.63 8:04 45 11:52 134 130-136 1591 174 172-176 0/1
0.69 8:47 43 11:29 134 133-135 1538 175 174-176 1/0
0.75 9:39 52 13:46 133 132-138 1832 168 158-176 1/0
0.81 10:30 51 13:41 131 122-135 1792 167 82-196 0/1
0.88 11:00 30 8:01 138 137-140 1106 191 188-194 0/1
0.94 12:02 1:02 16:36 132 120-141 2191 139 108-190 0/0
1.00 12:54 52 13:46 116 111-121 1597 150 122-172 1/0
1.06 13:42 48 12:45 128 116-136 1631 170 166-174 0/0
1.13 14:27 45 12:00 133 127-139 1596 174 174-174 0/1
1.19 15:00 33 8:52 136 128-147 1205 188 174-192 1/0
1.25 15:31 31 8:15 152 146-157 1254 189 182-192 1/0
1.31 16:27 57 15:07 145 134-157 2191 145 100-182 0/1
1.38 17:15 48 12:43 139 136-143 1767 172 170-174 0/1
1.44 18:03 48 12:45 145 139-147 1850 172 168-174 0/0
1.50 18:48 45 12:07 144 142-145 1745 173 172-174 1/0
1.56 19:24 36 9:38 144 141-146 1387 182 170-188 0/1
1.63 19:55 31 8:12 152 149-154 1246 189 186-190 0/0
1.69 21:04 1:08 18:16 146 137-151 2666 127 84-186 0/0
1.75 21:59 55 14:40 134 131-137 1966 145 120-170 1/0
1.81 22:44 45 12:03 143 135-148 1722 173 170-174 0/1
1.88 23:31 47 12:32 153 151-155 1918 173 166-176 1/0
1.94 24:04 33 8:52 154 148-160 1365 182 166-188 0/1
2.00 24:36 32 8:31 162 160-164 1380 188 188-188 1/0
2.06 25:41 1:05 17:18 154 140-164 2663 138 112-188 0/1
2.13 26:46 1:05 17:15 133 129-139 2295 122 120-124 0/0
2.19 27:33 47 12:32 134 126-142 1680 165 120-178 0/0
2.25 28:14 42 11:07 146 143-148 1624 177 174-178 1/0
2.31 28:49 35 9:21 149 145-154 1394 184 170-188 0/1
2.38 29:23 33 8:55 157 155-161 1399 187 184-190 0/0
2.44 30:32 1:10 18:33 156 151-162 2893 122 108-184 0/0
2.50 31:28 56 14:56 140 132-151 2091 132 122-172 1/0
2.56 32:13 45 12:00 147 141-154 1764 174 166-178 0/1
2.63 32:57 44 11:36 161 153-165 1869 176 174-178 0/1
2.69 33:29 32 8:32 161 158-167 1373 187 170-192 1/0
2.75 34:01 32 8:29 172 169-175 1459 188 182-192 1/0
2.81 35:05 1:04 17:01 168 163-173 2860 118 114-122 0/1
2.88 36:02 57 15:13 146 135-162 2222 135 120-176 0/1
2.94 36:49 47 12:37 148 136-159 1867 175 170-178 0/0
3.00 37:34 45 12:06 161 159-162 1947 176 174-178 0/0
3.06 38:07 33 8:47 164 160-167 1440 188 178-192 0/0
3.13 38:43 35 9:27 173 167-177 1634 178 86-188 1/0
3.19 39:52 1:09 18:30 167 156-177 3090 110 86-120 0/1
3.25 40:44 52 13:58 154 152-156 2150 150 120-174 0/0
3.31 41:30 46 12:09 158 154-166 1921 174 166-178 1/0
3.38 42:11 41 10:52 163 161-165 1770 179 174-184 0/0
3.44 42:42 31 8:22 171 165-175 1430 191 188-194 1/0
3.50 43:16 34 9:02 171 169-172 1545 175 86-190 1/0
3.56 44:28 1:12 19:15 166 157-176 3196 113 106-120 0/1
3.63 45:13 44 11:51 158 156-161 1872 171 170-172 0/1
3.69 45:59 47 12:26 160 158-164 1990 172 170-174 0/0
3.75 46:44 45 12:04 163 161-165 1967 176 174-176 1/0
3.81 47:32 48 12:47 165 161-168 2110 166 114-174 1/0
3.88 48:22 49 13:12 167 163-170 2204 173 172-176 1/1
3.94 49:11 49 13:01 161 159-165 2095 175 174-176 0/1
4.00 49:55 44 11:43 158 157-161 1852 175 172-180 1/0
4.06 50:42 47 12:38 158 156-161 1997 173 170-174 0/0
4.13 51:26 44 11:48 165 162-167 1947 175 174-176 0/0
4.19 52:11 44 11:51 169 167-171 2002 175 172-178 0/0
4.25 52:57 46 12:16 166 163-169 2035 173 172-174 0/0
4.31 53:43 47 12:29 165 163-167 2059 172 170-176 0/0
4.38 54:35 51 13:43 164 158-169 2250 161 120-174 0/0
4.44 55:44 1:10 18:32 163 157-168 3022 115 112-118 0/1
4.48 56:38 54 20:57 158 149-167 3310 110 94-118 0/0

Heart

147/177max
  • Show Beats/Mile

Elevation

Asc 29m, Range 3m, Flat prediction 56:37
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

162 (196 max) Stride Length: 79cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 73.4 176 3.7 41:33 11:20
Walk 26.5 116 0.8 15:02 18:26
Still 0.1 - - 3 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:29 10:01 48.22% More
800m 5:25 10:53 54.90% More
1km 6:59 11:14 54.17% More
Mile 11:41 11:41 51.58% More
5k 37:55 12:12 55.55% More

Predictions

Dist Time Per Mile WAVA
1M 11:33 11:33 52.19
5km 38:25 12:22 54.83
5M 1:03:36 12:43 54.43
10km 1:20:05 12:53 54.30
10M 2:12:37 13:16 54.47
Half 2:56:34 13:29 53.68
20M 4:36:29 13:49 54.54
Mara 6:08:07 14:03 54.64
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