Thu 26th Aug 2021 at 7:09pm by ChristianPoulton

Run > Intervals
  • Time
    31:52
  • Miles
    4.16
  • Min/mi
    7:40
  • Pacing
    43%
  • WAVA
    64.57
  • Stride(cm)
    130
  • Cals
    383
  • Cadence
    161
  • BPM
    141
  • %MHR
    72.4
  • B/mi
    1077
  • Asc(m)
    168
  • Surface
    Road

Notes & Comments

5’, 3’ recovery + (5 x 2’ off 75”), 3’ recovery + 5’
With Luke, Andy, Tarbo & David

Split Summary
===
1) 1km - 3:34(3:34/km) 137/173bpm [489b/km] 44cal 16.83/19.45kmph
2) 0.42km - 1:33(3:41/km) 185/194bpm [681b/km] 28cal 16.31/16.53kmph
3) 0.24km - 3:00(12:21/km) 122/189bpm [1508b/km] 27cal 4.86/15.62kmph
4) 0.6km - 2:03(3:25/km) 130/144bpm [444b/km] 22cal 17.55/20.25kmph
5) 0.08km - 1:16(16:39/km) 133/145bpm [2215b/km] 14cal 3.6/17.57kmph
6) 0.56km - 2:01(3:37/km) 138/155bpm [498b/km] 25cal 16.61/19.38kmph
7) 0.05km - 1:16(23:41/km) 137/156bpm [3244b/km] 15cal 2.53/15.12kmph
8) 0.59km - 2:02(3:29/km) 151/167bpm [525b/km] 27cal 17.25/19.31kmph
9) 0.06km - 1:16(21:20/km) 140/167bpm [2986b/km] 15cal 2.81/17.67kmph
10) 0.57km - 2:01(3:33/km) 150/169bpm [532b/km] 26cal 16.93/19.55kmph
11) 0.07km - 1:16(18:02/km) 140/166bpm [2524b/km] 14cal 3.33/15.52kmph
12) 0.58km - 2:02(3:31/km) 134/154bpm [471b/km] 21cal 17.09/20.09kmph
13) 0.45km - 3:23(7:28/km) 137/155bpm [1022b/km] 40cal 8.04/17.57kmph
14) 1km - 3:33(3:33/km) 137/153bpm [486b/km] 40cal 16.92/18.1kmph
15) 0.42km - 1:29(3:32/km) 164/170bpm [581b/km] 23cal 16.95/16.89kmph
16) 0.02km - 9(6:15/km) 161/163bpm [1007b/km] 2cal 9.59/16.93kmph
3:34 1:33 3:00 2:03 1:16 2:01 1:16 2:02 1:16 2:01 1:16 2:02 3:23 3:33 1:29 9

Pace

21% 4% 4% 70%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 21 21 5:41 94 90-103 535 179 174-182 2/0
0.13 42 21 5:30 113 103-120 621 171 170-172 1/0
0.19 1:03 21 5:39 122 120-127 688 168 166-170 1/1
0.25 1:24 21 5:29 131 129-135 719 167 166-168 0/1
0.31 1:46 23 6:04 144 137-149 873 166 164-168 3/1
0.38 2:08 22 5:53 144 141-147 847 165 164-166 1/3
0.44 2:29 21 5:37 145 141-148 813 166 166-168 1/1
0.50 2:51 22 5:50 149 148-150 870 166 164-166 0/4
0.56 3:13 22 5:50 162 150-169 946 166 164-166 7/0
0.63 3:35 22 5:53 170 168-173 1001 164 164-166 3/2
0.69 3:57 22 5:53 168 165-174 990 165 164-166 1/1
0.75 4:19 22 5:44 187 176-192 1073 164 164-166 1/6
0.81 4:42 23 6:16 192 189-194 1202 165 164-166 6/0
0.88 5:04 21 5:37 189 189-189 1062 165 164-166 2/0
0.94 5:47 43 11:34 167 142-189 1931 126 110-164 3/5
1.00 6:45 58 15:26 122 103-139 1882 118 96-156 5/6
1.06 8:17 1:32 24:33 94 85-104 2308 130 96-182 1/11
1.13 8:36 20 5:15 113 100-123 593 174 170-180 2/1
1.19 8:57 20 5:26 133 124-137 722 170 168-170 5/0
1.25 9:18 21 5:31 136 131-139 751 169 168-170 1/1
1.31 9:37 20 5:15 141 139-143 739 168 168-168 2/1
1.38 9:58 21 5:36 142 140-144 794 168 166-170 0/9
1.44 10:54 56 14:49 140 132-144 2074 125 86-168 4/2
1.50 11:41 47 12:36 117 111-129 1473 149 96-178 5/0
1.56 12:01 20 5:21 127 118-134 679 170 168-170 0/6
1.63 12:23 22 5:54 140 136-144 825 168 166-168 5/2
1.69 12:46 23 6:05 146 140-151 889 166 164-166 3/3
1.75 13:10 24 6:24 150 147-154 960 166 164-166 1/2
1.81 13:35 25 6:42 154 152-155 1031 165 164-166 4/1
1.88 14:53 1:18 20:50 129 111-155 2688 155 34-176 1/3
1.94 15:17 23 6:14 138 127-148 860 170 168-170 1/3
2.00 15:38 21 5:43 155 150-157 886 169 168-170 8/0
2.06 15:59 21 5:37 159 158-161 893 167 164-170 1/2
2.13 16:20 21 5:28 164 161-167 897 166 166-168 2/3
2.19 16:41 21 5:35 167 167-167 933 166 164-168 0/6
2.25 18:01 1:21 21:34 132 99-167 2847 154 108-178 2/0
2.31 18:26 25 6:36 121 106-137 799 172 170-178 1/3
2.38 18:48 22 5:46 150 142-158 864 169 168-170 6/1
2.44 19:09 22 5:46 161 158-163 928 168 166-172 2/1
2.50 19:32 23 6:09 166 164-167 1021 167 164-168 1/2
2.56 19:53 21 5:36 168 166-169 941 168 166-168 1/2
2.63 20:59 1:05 17:25 144 115-166 2508 157 114-168 3/1
2.69 21:38 39 10:28 108 104-114 1130 176 170-182 2/4
2.75 22:00 22 5:46 123 116-131 709 169 168-170 19/1
2.81 22:20 21 5:33 137 130-141 760 169 168-170 0/15
2.88 22:41 21 5:36 147 142-150 824 168 166-170 0/1
2.94 23:02 21 5:28 150 149-153 821 169 168-170 5/0
3.00 23:35 33 8:44 145 142-149 1267 159 122-170 2/1
3.06 24:20 45 12:03 143 130-155 1722 143 106-152 0/7
3.13 24:52 32 8:33 134 131-137 1146 156 152-156 0/2
3.19 25:24 32 8:32 133 133-135 1134 155 154-158 2/2
3.25 26:06 42 11:10 136 134-141 1519 135 106-156 4/3
3.31 26:55 50 13:13 126 112-143 1666 147 98-176 3/4
3.38 27:19 23 6:13 123 118-129 765 168 166-170 2/4
3.44 27:38 19 5:12 130 128-131 676 167 164-170 3/0
3.50 27:58 20 5:23 129 129-130 694 165 164-166 2/1
3.56 28:19 21 5:36 136 133-138 761 165 164-166 2/0
3.63 28:42 23 6:10 137 134-140 844 166 164-166 2/2
3.69 29:05 23 6:03 148 143-150 894 165 164-166 5/2
3.75 29:27 21 5:42 149 147-152 849 165 164-166 2/4
3.81 29:48 22 5:46 149 147-152 858 165 164-166 1/4
3.88 30:09 21 5:38 152 152-152 856 165 164-166 0/4
3.94 30:31 22 5:55 155 152-160 917 166 164-166 4/1
4.00 30:52 21 5:37 162 160-164 909 165 164-166 3/1
4.06 31:14 21 5:38 168 163-170 945 166 164-168 4/0
4.13 31:34 21 5:32 168 167-168 930 166 164-168 2/4
4.17 31:53 19 7:45 164 161-167 1272 166 158-168 0/1

Heart

141/194max
  • Show Beats/Mile

Elevation

Asc 168m, Range 25m, Flat prediction 31:52
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

161 (182 max) Stride Length: 130cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 84.0 166 4 26:47 6:42
Walk 11.0 105 0.2 3:31 20:38
Still 5.0 - - 1:35 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:18 5:15 65.41% More
800m 2:47 5:36 72.60% More
1km 3:30 5:38 75.28% More
Mile 6:38 6:38 67.42% More
5k 23:30 7:34 64.74% More

Predictions

Dist Time Per Mile WAVA
1M 7:02 7:02 63.52
5km 23:23 7:32 65.06
5M 38:44 7:45 64.08
10km 48:46 7:51 63.61
10M 1:20:44 8:04 63.57
Half 1:47:30 8:12 62.72
20M 2:48:20 8:25 63.47
Mara 3:44:08 8:33 63.56
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