Thu 24th Dec 2020 at 11:00am by WayOfTheDodo

Run > Intervals
  • Time
    57:26
  • Miles
    6.67
  • Min/mi
    8:37
  • Pacing
    4%
  • WAVA
    59.86
  • Stride(cm)
    101
  • Cals
    616
  • Cadence
    186
  • BPM
    138
  • %MHR
    78.2
  • B/mi
    1193
  • Asc(m)
    158
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

4x800m + 4x200m off 2 min

Split Summary
===
1) 0.62m - 5:54(9:30/m) 113/132bpm 47cal 6.32/7.22mph
2) 0.44m - 4:06(9:17/m) 123/135bpm 38cal 6.46/9.12mph
3) 0.5m - 3:27(6:56/m) 138/149bpm 35cal 8.64/10.08mph
4) 0.21m - 2:00(9:20/m) 134/152bpm 21cal 6.43/8.18mph
5) 0.5m - 3:27(6:55/m) 145/158bpm 40cal 8.66/9.48mph
6) 0.21m - 2:00(9:33/m) 142/157bpm 23cal 6.28/8.87mph
7) 0.5m - 3:28(6:58/m) 152/157bpm 44cal 8.61/9.5mph
8) 0.2m - 2:00(9:46/m) 142/157bpm 23cal 6.14/8.25mph
9) 0.5m - 3:29(7:00/m) 157/163bpm 45cal 8.57/9.54mph
10) 0.12m - 2:00(16:13/m) 136/163bpm 21cal 3.7/8.85mph
11) 0.12m - 47(6:14/m) 133/151bpm 6cal 9.61/10.77mph
12) 0.19m - 2:00(10:31/m) 140/157bpm 22cal 5.71/9.54mph
13) 0.12m - 48(6:25/m) 142/158bpm 8cal 9.36/10.08mph
14) 0.2m - 2:00(9:55/m) 142/162bpm 21cal 6.05/9.77mph
15) 0.12m - 47(6:21/m) 154/161bpm 9cal 9.45/10.04mph
16) 0.13m - 2:00(14:56/m) 133/164bpm 19cal 4.02/9.2mph
17) 0.12m - 46(6:07/m) 140/155bpm 6cal 9.8/10.81mph
18) 0.21m - 2:00(9:36/m) 141/161bpm 22cal 6.25/10.21mph
19) 0.62m - 5:28(8:48/m) 140/146bpm 60cal 6.82/7.93mph
20) 0.52m - 4:32(8:41/m) 145/149bpm 54cal 6.91/7.49mph
21) 0.49m - 4:28(9:02/m) 143/148bpm 52cal 6.64/7.35mph
5:54 4:06 3:27 2:00 3:27 2:00 3:28 2:00 3:29 2:00 47 2:00 48 2:00 47 2:00 46 2:00 5:28 4:32 4:28

Pace

3% 10% 40% 12% 15% 20%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 39 39 10:19 82 54-112 846 185 126-198 4/0
0.13 1:26 47 12:33 122 113-127 1531 186 176-192 1/1
0.19 1:59 34 8:57 121 118-124 1083 189 186-190 0/4
0.25 2:33 33 8:51 114 110-117 1008 191 188-194 0/6
0.31 3:06 33 8:50 108 108-110 955 190 188-192 0/4
0.38 3:41 35 9:23 110 108-114 1032 190 188-192 1/2
0.44 4:14 34 8:58 114 114-114 1023 190 188-192 0/3
0.50 4:48 34 9:00 116 114-118 1045 190 190-192 1/0
0.56 5:22 33 8:53 121 118-126 1076 194 190-198 2/0
0.63 5:56 34 9:11 130 126-132 1195 190 188-194 0/2
0.69 6:29 33 8:45 128 126-130 1119 191 190-192 1/1
0.75 7:03 34 8:59 125 121-126 1123 190 186-192 0/4
0.81 7:37 34 9:10 117 114-121 1072 187 184-190 0/3
0.88 8:10 33 8:49 117 114-121 1032 192 188-196 2/0
0.94 8:46 36 9:44 126 121-130 1226 188 184-190 1/0
1.00 9:22 36 9:35 128 127-128 1226 188 186-190 4/0
1.06 15:30 6:08 +5:42 1:38:02 120 82-135 11764 183 108-210 5/0
1.13 16:05 35 9:19 105 84-124 978 211 206-214 5/0
1.19 16:29 24 6:20 131 125-137 829 206 204-208 2/0
1.25 16:53 25 6:35 140 137-143 921 203 202-204 2/0
1.31 17:20 26 7:02 143 143-144 1006 202 200-204 7/0
1.38 17:45 25 6:42 144 144-144 964 204 202-204 4/0
1.44 18:12 27 7:07 143 142-144 1018 201 198-204 0/5
1.50 18:42 30 8:00 141 140-145 1127 201 198-204 0/4
1.56 19:11 29 7:45 148 145-150 1146 201 200-204 0/0
1.63 19:55 44 11:44 145 133-152 1702 157 130-202 0/2
1.69 20:28 33 8:53 130 129-131 1154 183 180-184 0/2
1.75 20:58 31 8:09 125 124-128 1018 188 182-196 3/0
1.81 21:25 27 7:04 124 122-128 877 198 190-206 4/0
1.88 21:50 25 6:39 135 129-139 899 201 198-204 0/0
1.94 22:16 26 6:50 140 139-142 956 201 198-202 0/4
2.00 22:41 26 6:49 144 142-146 982 202 200-204 0/5
2.06 23:06 25 6:46 146 146-147 988 204 202-206 0/1
2.13 23:35 28 7:31 149 147-151 1120 202 200-204 0/3
2.19 24:01 27 7:05 154 151-156 1090 204 202-206 0/1
2.25 24:27 26 6:53 157 156-158 1082 205 202-208 0/3
2.31 25:10 43 11:29 154 145-158 1770 168 128-206 1/1
2.38 25:43 33 8:51 139 137-144 1231 187 184-188 3/0
2.44 26:14 31 8:18 136 135-137 1129 188 184-192 0/1
2.50 26:44 29 7:51 136 135-137 1067 194 188-208 0/1
2.56 27:10 27 7:05 143 137-146 1012 202 200-208 2/0
2.63 27:36 26 6:50 149 146-151 1019 202 198-206 0/1
2.69 28:01 25 6:47 152 151-154 1030 205 200-212 1/3
2.75 28:27 25 6:42 155 154-156 1037 205 202-208 1/0
2.81 28:52 26 6:49 157 156-157 1069 202 200-204 0/1
2.88 29:20 28 7:21 156 156-157 1146 201 200-204 0/2
2.94 29:46 27 7:06 157 156-157 1116 202 200-204 0/1
3.00 30:18 31 8:19 157 156-157 1307 186 136-202 0/2
3.06 30:57 40 10:34 145 135-156 1532 162 132-184 1/0
3.13 31:32 34 9:11 135 133-136 1239 185 182-186 1/0
3.19 32:06 34 9:06 138 136-142 1256 185 182-196 0/1
3.25 32:30 25 6:34 145 142-147 953 204 196-206 0/2
3.31 32:57 26 6:59 150 148-153 1047 205 200-206 2/0
3.38 33:22 26 6:55 156 153-158 1079 203 198-206 1/2
3.44 33:48 26 6:50 160 158-161 1093 203 202-206 0/2
3.50 34:14 26 6:54 161 161-162 1112 204 202-206 3/0
3.56 34:41 27 7:08 163 162-163 1162 202 200-204 1/1
3.63 35:09 28 7:28 163 162-163 1216 201 198-204 0/1
3.69 35:36 27 7:11 163 162-163 1170 201 198-206 0/1
3.75 36:39 1:03 16:53 149 130-163 2515 126 112-196 2/0
3.81 37:37 58 15:28 118 110-130 1826 133 122-208 1/0
3.88 38:00 23 6:10 128 112-141 789 212 210-216 3/0
3.94 38:23 23 6:10 148 141-153 913 212 202-214 2/0
4.00 39:08 44 11:51 149 140-157 1767 157 126-192 0/1
4.06 39:49 42 11:05 137 130-140 1519 164 134-186 0/1
4.13 40:23 34 8:58 128 127-130 1147 185 184-198 0/1
4.19 40:46 23 6:10 135 127-146 832 212 208-214 1/1
4.25 41:10 24 6:23 154 147-159 983 216 214-218 0/0
4.31 42:00 50 13:14 153 135-162 2025 146 128-216 1/1
4.38 42:34 34 9:06 130 129-134 1182 182 178-194 1/0
4.44 43:04 30 8:07 137 129-143 1113 194 192-198 0/4
4.50 43:29 25 6:40 149 143-155 992 207 198-212 2/1
4.56 43:52 23 6:11 159 156-161 982 210 208-212 3/0
4.62 44:54 1:01 16:22 150 69-164 2455 130 92-210 0/1
4.69 45:47 53 14:12 118 112-131 1675 138 126-188 1/1
4.75 46:13 26 7:03 126 116-138 888 201 186-216 0/1
4.81 46:35 22 5:49 148 139-154 862 214 212-216 2/0
4.87 47:15 40 10:35 156 148-161 1651 159 122-212 0/2
4.94 47:51 37 9:44 137 132-146 1333 175 132-190 0/3
5.00 48:22 30 8:08 134 133-135 1089 189 186-190 1/1
5.06 48:55 33 8:47 134 134-135 1177 186 184-190 0/2
5.12 49:27 33 8:42 138 135-139 1200 186 184-188 1/0
5.19 50:01 34 8:59 139 137-139 1250 185 184-186 1/0
5.25 50:33 32 8:32 138 137-139 1178 185 184-186 0/1
5.31 51:06 33 8:49 136 135-138 1198 187 184-190 0/2
5.38 51:43 37 9:44 141 138-142 1373 183 180-186 2/1
5.44 52:17 34 9:09 143 142-143 1308 186 182-188 2/0
5.50 52:49 32 8:36 144 142-146 1238 188 184-190 2/0
5.56 53:21 31 8:21 145 143-146 1212 187 186-190 1/0
5.63 53:52 31 8:23 142 141-143 1191 187 184-190 0/2
5.69 54:26 34 9:03 141 140-141 1277 186 184-190 0/3
5.75 55:00 34 8:57 144 141-146 1290 186 184-188 3/0
5.81 55:32 33 8:41 145 144-146 1259 187 186-188 2/0
5.88 56:04 32 8:35 143 141-144 1228 189 188-190 0/1
5.94 56:36 32 8:30 142 141-144 1207 191 188-194 1/1
6.00 57:08 32 8:30 145 144-147 1231 191 188-196 1/0
6.06 57:39 31 8:16 148 147-149 1223 191 190-192 2/0
6.13 58:12 33 8:47 148 146-148 1299 189 186-190 1/1
6.19 58:45 33 8:52 147 146-147 1304 189 186-190 1/0
6.25 59:20 35 9:24 147 147-148 1382 186 184-192 1/0
6.31 59:54 33 8:53 147 147-147 1307 188 186-190 2/0
6.38 1:00:28 34 9:02 146 145-147 1319 187 186-192 2/0
6.44 1:01:01 33 8:53 143 141-145 1269 186 184-186 0/0
6.50 1:01:36 35 9:15 139 139-141 1286 185 182-188 1/1
6.56 1:02:10 34 9:05 141 139-142 1281 187 184-190 2/0
6.63 1:02:44 34 9:05 143 142-144 1300 186 182-188 2/0
6.67 1:03:08 24 8:46 140 136-143 1226 185 182-186 0/4

Heart

138/164max
  • Show Beats/Mile

Elevation

Asc 158m, Range 40m, Flat prediction 50:46
Elevation Graph
Biggest Climbs (m) Min/mi
40 4.1% 17:28
14 1.8% 9:05
See your biggest climbs

Cadence

186 (218 max) Stride Length: 101cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 80.1 193 6.3 50:35 8:03
Walk 19.4 128 0.4 12:13 31:02
Still 0.5 - - 20 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:37 6:29 53.93% More
800m 3:26 6:55 60.27% More
1km 4:26 7:09 60.78% More
Mile 7:24 7:24 61.86% More
5k 24:57 8:02 62.54% More
5 miles 41:56 8:23 60.76% More
10k 58:42 9:27 54.28% More

Predictions

Dist Time Per Mile WAVA
1M 7:17 7:17 62.88
5km 25:00 8:03 62.41
5M 41:58 8:24 60.71
10km 53:10 8:33 59.93
10M 1:29:14 8:55 59.11
Half 1:59:43 9:08 57.90
20M 3:09:44 9:29 57.89
Mara 4:14:33 9:43 57.54
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