Sun 3rd Jan 2021 at 9:00am by Funky Chicken

Run > Intervals
  • Time
    25:31
  • Miles
    3.41
  • Min/mi
    7:29
  • Pacing
    85%
  • WAVA
    60.18
  • Stride(cm)
    141
  • Cals
    410
  • Cadence
    153
  • BPM
    160
  • %MHR
    93.5
  • B/mi
    1197
  • Asc(m)
    70
  • Surface
    Road

Notes & Comments

8x 400m w/90-sec recovery

First interval a bit slow as first time using this workout on watch so wasn't sure what to expect. Faint aches in right knee on/off. Average pace across intervals 6:52/m (run time 13:48).

Split Summary
===
1) 0.25m - 2:01(8:03/m) 150/164bpm 29cal 7.46/8.89mph
2) 0.13m - 1:30(11:36/m) 157/160bpm 23cal 5.17/7.91mph
3) 0.25m - 1:37(6:30/m) 160/165bpm 26cal 9.24/9.18mph
4) 0.18m - 1:30(8:21/m) 160/166bpm 24cal 7.19/9.1mph
5) 0.25m - 1:41(6:44/m) 156/160bpm 26cal 8.91/8.87mph
6) 0.19m - 1:30(8:06/m) 156/159bpm 23cal 7.41/8.85mph
7) 0.25m - 1:38(6:34/m) 158/165bpm 26cal 9.15/9.23mph
8) 0.19m - 1:30(8:04/m) 161/165bpm 24cal 7.44/9mph
9) 0.25m - 1:44(6:55/m) 163/166bpm 29cal 8.68/9.5mph
10) 0.2m - 1:30(7:27/m) 162/166bpm 24cal 8.05/7.91mph
11) 0.25m - 1:40(6:39/m) 164/167bpm 27cal 9.03/9.75mph
12) 0.19m - 1:30(8:06/m) 162/167bpm 24cal 7.41/9.02mph
13) 0.25m - 1:38(6:33/m) 164/168bpm 27cal 9.16/9.87mph
14) 0.18m - 1:30(8:29/m) 163/168bpm 24cal 7.07/9.35mph
15) 0.25m - 1:38(6:34/m) 164/169bpm 27cal 9.14/9.35mph
16) 0.18m - 1:30(8:17/m) 162/168bpm 24cal 7.25/9.1mph
17) 0.01m - 11(15:44/m) 158/159bpm 3cal 3.81/7.37mph
2:01 1:30 1:37 1:30 1:41 1:30 1:38 1:30 1:44 1:30 1:40 1:30 1:38 1:30 1:38 1:30 11

Pace

2% 4% 20% 33% 29% 13%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 37 37 9:58 134 122-149 1335 158 156-160 0/1
0.13 1:07 30 7:54 154 151-156 1217 157 156-160 1/1
0.19 1:35 28 7:24 159 157-163 1175 158 158-160 3/0
0.25 2:00 26 6:51 162 159-164 1109 150 146-154 1/1
0.31 2:36 36 9:29 159 158-160 1508 148 146-148 0/2
0.38 3:25 49 13:12 155 152-159 2045 148 148-150 1/1
0.44 3:57 32 8:28 154 153-155 1303 152 144-158 0/1
0.50 4:19 22 5:52 159 157-162 933 159 156-160 0/1
0.56 4:42 23 6:06 163 162-165 993 157 156-160 2/1
0.63 5:06 24 6:27 165 164-165 1065 157 156-158 2/0
0.69 5:35 29 7:45 164 161-166 1271 144 138-154 2/0
0.75 6:07 31 8:22 159 158-161 1330 146 144-148 0/2
0.81 6:39 32 8:34 156 154-158 1336 145 142-146 0/2
0.88 7:04 26 6:49 155 155-156 1058 154 148-156 1/1
0.94 7:30 26 6:52 157 156-160 1079 154 150-156 1/0
1.00 7:55 25 6:32 158 158-158 1033 156 156-158 0/1
1.06 8:21 27 7:06 155 151-159 1100 154 148-158 2/0
1.13 8:50 29 7:38 157 155-159 1197 148 146-148 3/0
1.19 9:20 30 8:01 158 157-158 1266 147 142-150 1/1
1.25 9:50 30 8:06 155 152-157 1255 147 146-148 0/2
1.31 10:15 24 6:31 154 151-156 1003 160 156-162 0/4
1.38 10:39 25 6:36 158 157-159 1043 160 160-162 1/0
1.44 11:04 25 6:40 159 158-162 1059 156 152-158 1/0
1.50 11:30 26 6:54 165 163-165 1137 154 148-156 0/1
1.56 12:00 30 7:56 162 161-163 1286 148 146-150 3/0
1.63 12:31 31 8:14 160 158-162 1317 152 150-154 3/0
1.69 13:00 29 7:47 160 157-161 1245 148 144-152 1/0
1.75 13:24 24 6:17 161 160-162 1012 157 152-160 1/2
1.81 13:50 26 6:56 164 162-165 1136 160 158-162 0/3
1.88 14:16 27 7:06 163 161-165 1159 157 156-158 2/1
1.94 14:44 27 7:20 165 165-166 1209 154 150-158 1/1
2.00 15:10 26 7:01 163 162-164 1144 148 148-150 1/1
2.06 15:39 29 7:40 162 161-162 1241 152 150-154 2/0
2.13 16:08 29 7:46 160 160-161 1242 150 148-152 2/1
2.19 16:33 25 6:35 159 159-161 1047 154 148-158 2/0
2.25 16:57 24 6:26 164 162-165 1056 158 156-160 0/2
2.31 17:22 25 6:48 166 165-166 1128 158 156-160 2/1
2.38 17:48 26 6:50 167 166-167 1141 156 156-158 0/2
2.44 18:18 30 8:05 164 162-167 1325 149 146-156 1/1
2.50 18:48 30 7:56 161 160-162 1278 149 148-150 1/1
2.56 19:18 30 7:57 161 160-162 1279 150 148-150 2/0
2.63 19:44 26 7:00 161 160-161 1128 156 150-162 1/2
2.69 20:08 24 6:22 163 161-165 1037 159 158-162 3/0
2.75 20:32 24 6:29 165 163-167 1068 155 148-160 0/3
2.81 20:57 25 6:41 168 167-168 1123 155 152-158 2/2
2.88 21:28 31 8:19 165 163-167 1373 149 146-156 0/1
2.94 21:59 30 8:03 162 162-162 1303 149 148-150 1/1
3.00 22:30 32 8:24 161 160-162 1353 152 148-154 1/1
3.06 22:55 25 6:45 161 160-162 1087 158 154-160 2/1
3.13 23:21 25 6:47 164 163-165 1112 156 154-158 2/0
3.19 23:44 23 6:16 164 162-166 1027 157 154-158 3/0
3.25 24:10 26 6:56 167 166-169 1157 155 150-158 0/2
3.31 24:41 31 8:14 164 162-166 1349 148 148-150 1/3
3.38 25:12 31 8:20 161 159-162 1342 148 148-150 1/2
3.41 25:31 19 8:14 159 159-159 1309 151 148-154 1/0

Heart

160/169max
  • Show Beats/Mile

Elevation

Asc 70m, Range 9m, Flat prediction 25:31
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

153 (162 max) Stride Length: 141cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 54.6 156 2 13:56 6:50
Walk 45.4 147 1.4 11:35 8:26

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:31 6:07 52.04% More
800m 3:30 7:02 52.53% More
1km 4:18 6:56 55.71% More
Mile 7:06 7:06 57.80% More
5k 22:55 7:22 60.86% More

Predictions

Dist Time Per Mile WAVA
1M 6:40 6:40 61.50
5km 23:03 7:25 60.49
5M 38:48 7:46 58.41
10km 49:13 7:55 57.46
10M 1:22:50 8:17 56.37
Half 1:51:19 8:30 55.05
20M 2:56:54 8:51 54.89
Mara 3:57:43 9:04 54.46
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