Wed 5th Jan 2022 at 12:18pm by Cheeky Chappy

Run > Intervals
  • cold
  • Time
    1:01:24
  • Miles
    8.30
  • Min/mi
    7:24
  • Pacing
    85%
  • WAVA
    68.07
  • Stride(cm)
    127
  • Cals
    866
  • Cadence
    171
  • BPM
    149
  • %MHR
    90.8
  • B/mi
    1102
  • Asc(m)
    50
  • Surface
    Road

Notes & Comments

12 x 2 mins off 90 sec jog recs

Not great in the cold but did the session

Split Summary
===
1) 1m - 7:33(7:33/m) 137/147bpm [1035b/mi] 103cal 7.94/8.6mph
2) 0.38m - 3:03(7:55/m) 139/142bpm [1101b/mi] 41cal 7.58/8.16mph
3) 0.31m - 2:00(6:27/m) 152/157bpm [980b/mi] 30cal 9.31/10.42mph
4) 0.18m - 1:30(8:29/m) 143/157bpm [1213b/mi] 21cal 7.07/7.97mph
5) 0.32m - 2:00(6:13/m) 153/159bpm [952b/mi] 27cal 9.64/10.62mph
6) 0.17m - 1:30(8:42/m) 143/160bpm [1244b/mi] 21cal 6.9/10.71mph
7) 0.31m - 2:00(6:28/m) 152/158bpm [982b/mi] 30cal 9.29/9.52mph
8) 0.17m - 1:30(9:05/m) 144/159bpm [1308b/mi] 21cal 6.61/9.33mph
9) 0.3m - 2:00(6:45/m) 156/162bpm [1053b/mi] 29cal 8.89/11.12mph
10) 0.19m - 1:30(7:54/m) 146/161bpm [1152b/mi] 20cal 7.6/8.47mph
11) 0.29m - 2:00(6:59/m) 157/162bpm [1096b/mi] 28cal 8.6/10.33mph
12) 0.18m - 1:30(8:14/m) 147/162bpm [1209b/mi] 21cal 7.29/8.87mph
13) 0.3m - 2:00(6:45/m) 153/161bpm [1032b/mi] 28cal 8.9/9.54mph
14) 0.17m - 1:30(8:50/m) 148/161bpm [1308b/mi] 21cal 6.79/8.01mph
15) 0.3m - 2:00(6:36/m) 157/163bpm [1037b/mi] 28cal 9.09/10.02mph
16) 0.19m - 1:30(7:51/m) 147/164bpm [1154b/mi] 21cal 7.64/8.47mph
17) 0.29m - 2:00(6:59/m) 155/161bpm [1082b/mi] 30cal 8.6/9.87mph
18) 0.18m - 1:30(8:23/m) 147/160bpm [1233b/mi] 21cal 7.15/8.37mph
19) 0.31m - 2:00(6:27/m) 157/166bpm [1012b/mi] 29cal 9.31/10.25mph
20) 0.17m - 1:30(9:02/m) 151/165bpm [1365b/mi] 22cal 6.64/9.64mph
21) 0.29m - 2:00(6:59/m) 156/161bpm [1089b/mi] 27cal 8.59/10.25mph
22) 0.16m - 1:30(9:18/m) 146/161bpm [1357b/mi] 19cal 6.45/7.74mph
23) 0.29m - 2:00(6:50/m) 156/162bpm [1067b/mi] 29cal 8.78/9.08mph
24) 0.17m - 1:30(8:51/m) 150/165bpm [1327b/mi] 21cal 6.78/7.24mph
25) 0.3m - 2:00(6:40/m) 156/161bpm [1041b/mi] 29cal 8.99/10.18mph
26) 0.17m - 1:30(8:54/m) 148/161bpm [1317b/mi] 20cal 6.74/9.33mph
27) 1m - 7:11(7:11/m) 155/162bpm [1113b/mi] 105cal 8.36/9.54mph
28) 0.23m - 1:37(7:11/m) 154/156bpm [1106b/mi] 24cal 8.35/8.72mph
7:33 3:03 2:00 1:30 2:00 1:30 2:00 1:30 2:00 1:30 2:00 1:30 2:00 1:30 2:00 1:30 2:00 1:30 2:00 1:30 2:00 1:30 2:00 1:30 2:00 1:30 7:11 1:37

Pace

13% 24% 26% 21% 9% 7%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:01 1:01 8:08 111 57-140 903 173 166-176 1/1
0.25 1:58 57 7:38 144 141-147 1099 174 172-178 1/0
0.38 2:54 56 7:27 143 141-144 1066 174 172-178 2/2
0.50 3:50 56 7:26 144 142-146 1071 175 172-178 3/1
0.63 4:45 55 7:20 142 141-143 1041 176 174-178 2/2
0.75 5:40 55 7:22 140 137-143 1032 175 170-178 2/1
0.88 6:35 55 7:18 137 134-140 1001 175 166-178 1/4
1.00 7:33 58 7:42 140 138-143 1078 175 172-180 1/2
1.13 8:37 1:04 8:32 140 137-142 1194 174 172-176 3/2
1.25 9:34 57 7:36 139 136-141 1057 174 170-178 1/1
1.38 10:30 56 7:28 138 137-140 1031 174 170-178 0/1
1.50 11:21 51 6:51 145 134-155 992 177 132-182 1/1
1.63 12:06 45 5:59 156 154-157 932 177 176-182 1/1
1.75 13:07 1:01 8:06 152 143-157 1231 154 112-180 1/1
1.88 14:08 1:01 8:10 139 136-142 1135 172 170-174 1/1
2.00 14:59 51 6:47 150 140-156 1018 179 178-180 4/2
2.13 15:42 43 5:44 157 155-158 901 178 176-180 2/1
2.25 16:42 1:00 7:58 153 140-160 1219 164 120-180 2/1
2.38 17:39 57 7:37 137 135-139 1043 171 168-182 1/2
2.50 18:25 47 6:14 150 142-155 934 180 176-184 0/3
2.63 19:21 55 +4 7:21 155 149-157 1140 176 146-182 2/3
2.75 20:28 1:07 8:59 150 138-159 1348 149 112-182 3/3
2.88 21:23 55 7:22 141 138-148 1039 173 170-182 3/1
3.00 22:12 49 6:29 155 151-158 1004 179 176-182 2/2
3.13 23:05 53 7:06 160 157-161 1135 178 172-186 2/1
3.25 24:07 1:02 8:12 151 143-160 1239 150 90-176 1/2
3.38 24:56 49 6:35 144 140-153 947 175 170-182 2/2
3.50 25:53 57 7:39 157 154-159 1202 177 174-180 2/2
3.63 26:45 51 6:50 160 159-162 1092 176 160-184 2/3
3.75 27:47 1:03 8:23 149 139-160 1250 152 110-172 2/1
3.88 28:39 52 6:55 147 141-153 1016 176 170-180 2/1
4.00 29:36 57 +6 7:35 152 147-158 1153 168 116-182 2/3
4.13 30:42 1:06 8:45 158 151-161 1382 154 104-180 2/3
4.25 31:41 59 7:51 145 141-154 1138 171 166-174 4/1
4.38 32:29 49 6:28 151 142-157 977 180 172-184 2/1
4.50 33:20 50 6:44 159 157-162 1071 178 176-182 2/2
4.63 34:16 57 7:34 159 147-164 1204 159 112-182 4/2
4.75 35:13 57 7:36 141 136-147 1071 170 168-178 2/1
4.88 36:01 48 6:24 148 137-155 948 178 176-180 0/2
5.00 36:57 56 7:27 158 156-160 1176 179 170-186 2/1
5.13 38:01 1:03 8:27 154 146-159 1302 160 110-182 2/2
5.25 38:57 56 7:30 142 139-145 1064 174 170-186 1/0
5.38 39:48 51 6:47 156 146-161 1059 182 180-188 3/2
5.50 40:35 47 6:16 162 159-164 1015 181 178-184 4/2
5.63 41:42 1:07 8:55 156 144-165 1390 150 102-180 2/2
5.75 42:35 53 7:04 147 143-154 1038 175 170-184 2/1
5.88 43:30 55 7:21 157 155-160 1153 180 176-182 2/2
6.00 44:25 55 7:21 160 158-161 1175 171 136-182 0/2
6.13 45:35 1:11 9:24 146 137-157 1373 153 100-176 2/0
6.25 46:28 53 7:05 148 139-157 1049 179 172-182 0/4
6.38 47:18 49 6:34 159 157-161 1045 181 178-184 3/1
6.50 48:26 1:08 9:04 157 144-165 1424 149 100-180 4/2
6.63 49:23 58 7:41 145 144-147 1113 174 170-180 1/1
6.75 50:16 53 7:02 155 148-159 1089 180 178-182 2/2
6.87 51:03 47 6:18 159 156-161 1001 179 178-182 3/2
7.00 52:14 1:11 9:25 152 143-161 1431 157 102-180 2/1
7.12 53:06 52 6:57 148 144-154 1028 178 174-182 2/1
7.25 53:55 49 6:32 159 155-161 1040 180 178-184 4/2
7.37 54:47 52 6:53 160 159-162 1101 182 178-184 1/3
7.50 55:33 46 6:10 161 160-162 993 180 178-184 1/4
7.62 56:42 1:09 9:13 149 146-158 1373 163 114-178 1/2
7.75 57:37 55 7:22 149 144-158 1097 175 172-178 0/2
7.87 58:31 54 7:11 156 154-157 1122 175 172-178 2/1
8.00 59:25 54 7:10 154 151-155 1104 175 174-180 1/3
8.12 1:00:19 55 7:16 154 153-155 1120 176 174-180 2/3
8.25 1:01:12 53 7:03 154 153-156 1087 176 174-178 1/4
8.30 1:01:35 23 7:21 154 153-154 1133 177 176-178 1/1

Heart

149/165max
  • Show Beats/Mile

Elevation

Asc 50m, Range 15m, Flat prediction 1:01:24
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

171 (188 max) Stride Length: 127cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 94.5 175 8.1 58:10 7:11
Walk 5.5 112 0.2 3:25 16:15

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:25 5:42 59.87% More
800m 3:16 6:34 61.35% More
1km 4:10 6:42 62.77% More
Mile 6:47 6:47 65.25% More
5k 22:36 7:17 66.74% More
5 miles 36:41 7:20 67.08% More
10k 45:39 7:21 67.35% More

Predictions

Dist Time Per Mile WAVA
1M 6:23 6:23 69.43
5km 21:27 6:54 70.35
5M 35:42 7:08 68.92
10km 45:03 7:15 68.25
10M 1:14:57 7:30 67.86
Half 1:40:03 7:38 66.78
20M 2:37:21 7:52 67.28
Mara 3:30:03 8:01 67.21
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