Tue 5th Jul 2022 at 7:34pm by ChristianPoulton

Run > Intervals
  • Time
    34:42
  • Miles
    3.84
  • Min/mi
    9:02
  • Pacing
    33%
  • WAVA
    55.05
  • Stride(cm)
    107
  • Cals
    391
  • Cadence
    166
  • BPM
    131
  • %MHR
    67.7
  • B/mi
    1186
  • Asc(m)
    75
  • Surface
    Track

Notes & Comments

4 x 400 off 60s, 75s, 90s; lap jog 4 x 400 off 75s; lap jog 4 x 400 off 90s alternating slow / fast

Fairly consistent lap times - happy with this session

Split Summary
===
1) 0.4km - 1:18(3:16/km) 121/149bpm [395b/km] 13cal 18.37/20.15kmph
2) 0.05km - 59(21:38/km) 139/150bpm [3006b/km] 13cal 2.78/18.61kmph
3) 0.4km - 1:18(3:17/km) 132/150bpm [434b/km] 16cal 18.25/20.83kmph
4) 0.05km - 1:16(26:17/km) 138/158bpm [3628b/km] 16cal 2.28/18.75kmph
5) 0.4km - 1:18(3:14/km) 126/144bpm [407b/km] 14cal 18.59/20.83kmph
6) 0.06km - 1:26(25:41/km) 135/153bpm [3468b/km] 18cal 2.34/18.58kmph
7) 0.4km - 1:18(3:15/km) 131/146bpm [425b/km] 15cal 18.48/20.39kmph
8) 0.42km - 3:19(7:50/km) 133/151bpm [1042b/km] 40cal 7.66/19.05kmph
9) 0.4km - 1:19(3:15/km) 122/143bpm [397b/km] 12cal 18.46/19.55kmph
10) 0.06km - 1:13(21:50/km) 134/147bpm [2926b/km] 15cal 2.75/18.27kmph
11) 0.41km - 1:18(3:11/km) 129/146bpm [411b/km] 14cal 18.83/19.48kmph
12) 0.05km - 1:13(25:38/km) 141/154bpm [3615b/km] 16cal 2.34/18.78kmph
13) 0.41km - 1:19(3:15/km) 128/142bpm [416b/km] 13cal 18.47/19.55kmph
14) 0.05km - 1:11(26:01/km) 138/143bpm [3590b/km] 15cal 2.31/18.34kmph
15) 0.41km - 1:19(3:13/km) 144/154bpm [464b/km] 17cal 18.63/19.92kmph
16) 0.42km - 3:43(8:45/km) 129/157bpm [1129b/km] 37cal 6.85/19.11kmph
17) 0.41km - 1:26(3:29/km) 130/143bpm [452b/km] 15cal 17.26/18.07kmph
18) 0.05km - 1:28(28:38/km) 132/145bpm [3780b/km] 16cal 2.1/17.27kmph
19) 0.41km - 1:16(3:06/km) 132/152bpm [410b/km] 13cal 19.34/21kmph
20) 0.05km - 1:25(28:09/km) 141/160bpm [3968b/km] 17cal 2.13/19.11kmph
21) 0.4km - 1:25(3:31/km) 134/144bpm [470b/km] 15cal 17.1/17.97kmph
22) 0.05km - 1:25(31:28/km) 137/152bpm [4310b/km] 17cal 1.91/17.64kmph
23) 0.42km - 1:16(3:00/km) 127/147bpm [381b/km] 11cal 19.98/22.14kmph
24) 0.01km - 14(16:44/km) 146/148bpm [2442b/km] 3cal 3.59/21.3kmph
1:18 59 1:18 1:16 1:18 1:26 1:18 3:19 1:19 1:13 1:18 1:13 1:19 1:11 1:19 3:43 1:26 1:28 1:16 1:25 1:25 1:25 1:16 14

Pace

34% 2% 2% 3% 60%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 19 19 5:11 90 77-104 466 185 182-192 0/0
0.13 39 19 5:12 120 110-128 624 179 176-184 6/0
0.19 59 20 5:16 138 129-142 727 175 174-178 1/0
0.25 1:18 19 5:07 146 143-149 747 175 174-176 5/4
0.31 2:24 1:07 17:45 129 113-150 2290 153 80-184 1/2
0.38 2:47 23 6:06 123 115-131 750 179 174-182 1/1
0.44 3:08 20 5:25 137 134-141 742 175 174-176 3/1
0.50 3:27 20 5:16 145 141-150 763 173 172-174 0/2
0.56 4:49 1:22 21:50 137 107-158 2990 145 98-186 1/3
0.63 5:12 23 6:08 113 108-118 693 181 178-186 3/1
0.69 5:31 19 5:06 125 119-127 638 176 176-178 1/3
0.75 5:52 21 5:32 134 127-140 741 172 170-174 4/0
0.81 6:14 22 5:49 143 139-145 831 174 174-176 0/4
0.88 7:42 1:28 23:35 129 113-153 3042 156 84-182 8/7
0.94 8:05 23 6:08 121 117-129 742 179 174-180 1/1
1.00 8:26 21 5:30 136 130-140 747 174 174-174 0/2
1.06 8:45 19 5:08 142 140-145 728 174 172-176 0/2
1.13 9:34 49 12:57 148 144-151 1916 128 106-178 3/3
1.19 10:12 38 10:12 131 122-140 1337 137 108-158 1/1
1.25 10:45 33 8:46 135 132-137 1184 159 158-160 3/1
1.31 11:20 35 9:17 135 133-136 1253 158 154-160 2/6
1.38 12:20 1:01 16:12 115 105-132 1864 125 90-180 4/1
1.44 12:40 19 5:07 108 106-118 553 179 174-182 2/2
1.50 12:59 20 5:16 125 121-130 657 174 170-176 0/4
1.56 13:19 20 5:13 134 130-139 699 172 170-176 4/1
1.63 14:02 43 11:28 140 134-143 1606 144 82-174 2/2
1.69 14:57 56 14:49 124 114-145 1836 176 130-192 3/2
1.75 15:20 22 5:56 125 119-130 743 177 172-180 3/2
1.81 15:39 20 5:16 134 132-137 705 173 172-174 1/0
1.88 15:57 18 4:47 141 138-145 675 177 176-178 3/3
1.94 17:21 1:23 22:11 136 111-152 3017 175 172-178 0/1
2.00 17:39 19 5:02 115 110-124 578 178 176-180 2/0
2.06 17:58 19 5:03 131 126-133 663 178 174-180 2/0
2.13 18:19 20 5:27 135 133-139 736 172 170-172 1/2
2.19 18:57 39 10:16 141 140-142 1448 154 82-174 0/1
2.25 20:00 1:03 16:46 130 120-143 2179 179 178-180 1/0
2.31 20:20 19 5:10 141 135-150 729 176 174-176 0/4
2.38 20:39 20 5:12 151 150-152 785 174 172-176 2/1
2.44 20:58 19 5:08 153 152-154 785 173 170-176 0/2
2.50 21:52 54 14:27 148 133-156 2138 122 102-178 1/0
2.56 22:45 53 14:04 117 107-131 1647 122 108-158 1/1
2.63 23:20 34 9:11 125 112-134 1149 159 156-162 4/6
2.69 23:53 33 8:52 134 133-137 1187 159 158-160 1/1
2.75 24:58 1:05 17:13 117 106-133 2015 138 92-174 7/0
2.81 25:19 21 5:40 123 118-130 698 172 170-174 0/3
2.88 25:41 22 5:48 135 130-138 783 168 168-170 0/7
2.94 26:01 20 5:26 141 138-143 766 168 168-170 4/1
3.00 27:04 1:04 16:56 141 134-144 2388 150 88-170 4/0
3.06 27:54 49 13:06 118 113-132 1545 187 184-192 0/2
3.13 28:15 22 5:47 126 117-134 728 181 178-182 1/3
3.19 28:35 20 5:14 140 136-144 733 178 176-180 3/3
3.25 28:53 18 4:53 148 145-151 723 179 178-180 5/2
3.31 30:25 1:32 24:29 136 113-160 3330 174 170-178 2/0
3.38 30:50 25 6:41 127 120-130 849 172 170-172 1/5
3.44 31:12 22 5:49 135 129-139 786 170 168-170 3/1
3.50 31:33 21 5:32 143 140-144 792 169 168-170 1/3
3.56 32:21 49 12:57 145 141-152 1877 170 170-170 7/0
3.63 33:23 1:02 16:35 121 109-146 2007 176 126-192 0/3
3.69 33:45 22 5:53 120 113-130 706 180 178-182 2/1
3.75 34:05 19 5:11 135 131-139 699 175 174-178 1/2
3.81 34:22 17 4:36 143 139-146 658 181 172-192 1/2
3.84 34:42 20 12:28 146 142-147 1821 186 180-192 3/0

Heart

131/160max
  • Show Beats/Mile

Elevation

Asc 75m, Range 16m, Flat prediction 34:42
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

166 (192 max) Stride Length: 107cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 72.8 174 3.6 25:16 6:56
Walk 15.4 103 0.2 5:21 27:19
Still 11.8 - - 4:05 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:11 4:44 73.05% More
800m 3:24 6:50 59.96% More
1km 5:07 8:15 51.81% More
Mile 8:08 8:08 55.36% More
5k 28:06 9:03 54.60% More

Predictions

Dist Time Per Mile WAVA
1M 8:20 8:20 54.05
5km 27:43 8:55 55.35
5M 45:54 9:11 54.54
10km 57:48 9:18 54.14
10M 1:35:42 9:34 54.11
Half 2:07:25 9:44 53.40
20M 3:19:32 9:59 54.03
Mara 4:25:40 10:08 54.11
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