Tue 2nd Aug 2022 at 8:30am by SpeedyP

Run > Intervals
  • warm
  • Time
    1:00:12
  • Miles
    4.97
  • Min/mi
    12:07
  • Pacing
    84%
  • WAVA
    59.74
  • Stride(cm)
    78
  • Cals
    414
  • Cadence
    170
  • BPM
    136
  • %MHR
    79.6
  • B/mi
    1649
  • Asc(m)
    389
  • Surface
    Road

Notes & Comments

Split Summary

!m w/u, 8 x 400 with.25 recovery, 1m w/d

===
1) 1m - 11:33(11:33/m) 125/135bpm [1444b/mi] 78cal
2) 0.25m - 2:35(10:19/m) 137/140bpm [1413b/mi] 19cal
3) 0.12m - 1:54(15:53/m) 129/141bpm [2050b/mi] 10cal
4) 0.25m - 2:40(10:40/m) 136/146bpm [1450b/mi] 18cal
5) 0.12m - 1:54(15:52/m) 135/151bpm [2141b/mi] 12cal
6) 0.25m - 2:35(10:19/m) 136/143bpm [1403b/mi] 18cal
7) 0.12m - 1:55(15:55/m) 129/144bpm [2054b/mi] 10cal
8) 0.25m - 2:44(10:58/m) 137/147bpm [1502b/mi] 20cal
9) 0.12m - 2:02(16:54/m) 138/148bpm [2331b/mi] 14cal
10) 0.25m - 2:38(10:33/m) 136/143bpm [1435b/mi] 19cal
11) 0.12m - 1:53(15:38/m) 132/144bpm [2064b/mi] 11cal
12) 0.25m - 2:42(10:46/m) 140/148bpm [1508b/mi] 18cal
13) 0.12m - 1:53(15:43/m) 138/150bpm [2170b/mi] 13cal
14) 0.25m - 2:38(10:33/m) 140/146bpm [1477b/mi] 19cal
15) 0.12m - 1:45(14:34/m) 141/146bpm [2053b/mi] 11cal
16) 0.25m - 2:40(10:40/m) 145/149bpm [1546b/mi] 21cal
17) 0.12m - 1:57(16:18/m) 137/149bpm [2234b/mi] 13cal
18) 1m - 12:05(12:05/m) 141/146bpm [1704b/mi] 89cal
19) 0.01m - 9(16:19/m) 142/142bpm [2317b/mi] 1cal
11:33 2:35 1:54 2:40 1:54 2:35 1:55 2:44 2:02 2:38 1:53 2:42 1:53 2:38 1:45 2:40 1:57 12:05 9

Pace

19% 6% 19% 33% 24%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 45 45 11:53 88 76-104 1046 180 178-186 0/2
0.13 1:27 43 11:25 111 106-114 1268 175 172-176 1/3
0.19 2:12 44 11:49 118 114-124 1394 171 168-174 5/0
0.25 2:59 47 12:33 130 124-135 1632 171 168-174 1/1
0.31 3:44 45 12:01 132 129-135 1585 173 170-174 5/1
0.38 4:30 47 12:27 128 127-130 1594 174 172-176 2/1
0.44 5:16 45 12:01 131 130-132 1574 174 172-176 4/3
0.50 6:03 48 12:43 132 130-133 1678 174 172-176 4/3
0.56 6:43 40 10:42 132 132-133 1413 175 172-176 2/4
0.63 7:22 38 10:14 132 131-133 1351 177 176-178 2/6
0.69 8:07 46 12:09 131 129-133 1592 176 174-178 3/4
0.75 8:46 39 10:21 131 129-133 1356 175 174-178 1/3
0.81 9:26 40 10:34 129 126-130 1362 175 174-176 1/6
0.88 10:07 41 10:56 124 124-125 1356 176 176-178 3/2
0.94 10:49 42 11:17 126 125-126 1423 176 174-180 2/0
1.00 11:33 43 11:35 128 125-130 1483 176 174-176 0/3
1.06 12:07 35 9:14 134 130-136 1237 181 176-190 2/5
1.13 12:46 38 10:15 138 137-139 1414 182 180-184 2/1
1.19 13:25 40 10:33 137 137-137 1445 182 180-184 5/2
1.25 14:07 42 11:14 139 138-140 1562 179 178-182 1/1
1.31 15:07 1:00 15:59 135 128-141 2159 148 134-178 1/4
1.38 16:03 56 14:58 120 113-129 1795 128 100-184 2/4
1.44 16:39 35 9:24 123 115-130 1156 185 182-188 4/3
1.50 17:24 45 12:01 138 131-140 1658 181 178-184 2/4
1.56 18:06 42 11:19 143 140-145 1619 177 174-182 2/3
1.63 18:45 39 10:31 146 146-148 1535 179 178-180 5/3
1.69 19:46 1:00 16:02 142 128-151 2277 138 130-144 3/4
1.75 20:39 54 14:21 122 119-126 1750 150 136-178 0/13
1.81 21:16 36 9:38 128 121-133 1233 185 182-186 29/13
1.88 21:54 38 10:08 137 134-139 1388 181 180-184 5/2
1.94 22:38 45 11:55 139 138-141 1656 179 178-180 1/8
2.00 23:18 40 10:42 142 140-144 1520 170 108-180 6/3
2.06 24:20 1:02 16:34 133 123-141 2203 133 126-136 6/1
2.13 25:14 53 14:10 118 114-122 1672 149 136-186 6/8
2.19 25:52 39 10:18 128 115-135 1319 184 180-186 9/14
2.25 26:33 41 10:56 140 136-142 1531 178 176-180 18/10
2.31 27:18 45 11:53 143 142-146 1700 176 174-180 9/9
2.38 28:02 45 11:52 147 146-148 1745 169 148-178 0/12
2.44 29:05 1:02 16:36 143 135-147 2374 140 120-148 0/15
2.50 30:00 55 14:47 128 120-134 1892 136 102-182 3/12
2.56 30:40 40 10:36 130 123-132 1378 183 180-184 5/11
2.63 31:21 42 11:05 137 134-139 1519 179 176-182 6/8
2.69 32:00 38 10:14 141 139-143 1444 177 174-180 0/29
2.75 32:46 46 12:17 143 142-144 1758 176 174-178 2/8
2.81 33:47 1:01 16:16 134 125-142 2179 138 136-138 1/12
2.88 34:37 50 13:20 123 120-125 1640 152 136-186 14/5
2.94 35:15 38 10:16 134 127-138 1376 183 180-184 4/9
3.00 35:56 41 10:49 142 139-145 1537 182 180-184 3/15
3.06 36:38 42 11:11 146 145-146 1634 180 178-182 4/15
3.13 37:24 46 12:16 148 146-149 1814 164 132-182 2/17
3.19 38:25 1:01 16:19 142 130-150 2316 136 128-142 6/5
3.25 39:14 49 13:09 126 123-132 1656 163 136-188 11/5
3.31 39:52 38 10:11 137 133-142 1396 183 180-188 9/9
3.38 40:33 40 10:41 145 142-146 1548 179 174-182 0/21
3.44 41:13 40 10:44 145 145-146 1556 178 176-180 16/1
3.50 41:59 46 12:20 145 144-146 1788 172 138-182 10/9
3.56 42:54 55 14:37 140 137-144 2047 138 136-140 0/40
3.63 43:41 47 12:31 137 136-138 1716 176 122-184 3/17
3.69 44:18 37 9:59 143 139-145 1428 183 182-184 74/1
3.75 45:00 42 11:05 146 145-146 1617 181 180-184 9/56
3.81 45:43 44 11:37 148 146-149 1719 179 178-182 5/7
3.88 46:33 49 13:11 146 144-149 1924 179 178-180 17/4
3.94 47:35 1:02 16:38 136 126-144 2262 129 124-138 15/2
4.00 48:28 53 14:10 124 120-129 1756 173 166-176 6/4
4.06 49:18 49 13:09 134 129-140 1763 173 170-176 10/2
4.13 50:08 51 13:30 143 140-145 1929 170 166-172 1/13
4.19 50:57 49 13:05 145 145-146 1897 168 164-172 0/15
4.25 51:42 45 11:59 144 144-145 1726 173 172-174 14/3
4.31 52:26 44 11:38 143 142-144 1664 174 170-176 1/10
4.38 53:08 42 11:13 141 140-142 1582 174 170-176 0/10
4.44 53:55 47 12:40 141 140-143 1785 173 172-174 10/5
4.50 54:37 42 11:13 143 141-143 1604 175 174-176 8/8
4.56 55:18 41 10:53 141 140-142 1536 176 174-178 4/9
4.62 56:05 46 12:22 140 139-142 1732 174 164-178 5/5
4.69 56:47 43 11:24 142 141-142 1620 173 170-176 3/15
4.75 57:29 42 11:07 140 137-142 1555 175 172-176 3/10
4.81 58:14 45 12:05 138 136-141 1667 174 172-176 6/6
4.87 59:00 46 12:12 143 141-144 1744 171 168-172 9/5
4.94 59:46 46 12:15 143 142-144 1752 172 170-176 49/13
4.97 1:00:12 26 13:34 142 141-142 1926 174 174-176 12/0

Heart

136/151max
  • Show Beats/Mile

Elevation

Asc 389m, Range 202m, Flat prediction 1:00:12
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

170 (190 max) Stride Length: 78cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 85.8 176 4.5 51:40 11:35
Walk 14.1 136 0.5 8:31 16:46
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:34 10:18 50.25% More
800m 5:14 10:32 61.03% More
1km 6:39 10:42 60.75% More
Mile 11:08 11:08 56.52% More
5k 37:04 11:56 59.29% More

Predictions

Dist Time Per Mile WAVA
1M 11:00 11:00 57.19
5km 36:35 11:47 60.08
5M 1:00:35 12:07 59.71
10km 1:16:17 12:17 59.60
10M 2:06:19 12:38 59.90
Half 2:48:11 12:50 59.08
20M 4:23:22 13:10 60.16
Mara 5:50:38 13:23 60.38

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