Mon 19th Sep 2022 at 10:07am by Runningbug

Run > Intervals
  • Time
    21:20
  • Miles
    2.15
  • Min/mi
    9:55
  • Pacing
    61%
  • WAVA
    50.48
  • Stride(cm)
    92
  • Cals
    274
  • Cadence
    177
  • BPM
    130
  • %MHR
    81.1
  • B/mi
    1287
  • Asc(m)
    21
  • Surface
    Road

Notes & Comments

8 x 400m in 1:52 average

with 50 seconds recovery

with Robert and William

Split Summary
===
1) 0m - 31(3:40:19/m) 72/75bpm [15863b/mi] 1cal 0.27/0.19mph
2) 0.25m - 1:52(7:26/m) 122/137bpm [908b/mi] 21cal 8.06/9.79mph
3) 0.02m - 50(44:53/m) 125/138bpm [5610b/mi] 10cal 1.34/7.87mph
4) 0.25m - 1:53(7:33/m) 130/142bpm [981b/mi] 24cal 7.95/9.77mph
5) 0.01m - 50(1:01:33/m) 128/142bpm [7878b/mi] 11cal 0.98/7.7mph
6) 0.25m - 1:51(7:23/m) 133/145bpm [982b/mi] 24cal 8.12/9.52mph
7) 0.02m - 50(39:06/m) 134/145bpm [5239b/mi] 11cal 1.53/7.95mph
8) 0.25m - 1:53(7:32/m) 135/146bpm [1017b/mi] 25cal 7.97/9.14mph
9) 0.02m - 50(44:58/m) 134/146bpm [6024b/mi] 11cal 1.34/7.74mph
10) 0.25m - 1:49(7:15/m) 137/149bpm [993b/mi] 24cal 8.28/9.46mph
11) 0.02m - 50(36:00/m) 139/150bpm [5004b/mi] 12cal 1.67/8.2mph
12) 0.25m - 1:54(7:35/m) 140/149bpm [1061b/mi] 26cal 7.92/9.08mph
13) 0.03m - 50(32:43/m) 138/149bpm [4514b/mi] 11cal 1.83/7.64mph
14) 0.25m - 1:52(7:29/m) 138/147bpm [1034b/mi] 26cal 8.01/9.39mph
15) 0.02m - 50(40:38/m) 135/147bpm [5485b/mi] 11cal 1.48/7.6mph
16) 0.25m - 1:52(7:26/m) 139/147bpm [1034b/mi] 25cal 8.07/9mph
17) 0.01m - 4(8:07/m) 148/148bpm [1201b/mi] 1cal 7.4/7.78mph
31 1:52 50 1:53 50 1:51 50 1:53 50 1:49 50 1:54 50 1:52 50 1:52 4

Pace

26% 3% 34% 38%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 53 53 14:10 89 69-117 1260 183 122-204 0/2
0.13 1:23 30 7:56 124 119-129 984 184 182-188 1/1
0.19 1:52 29 7:46 133 131-134 1033 183 182-184 1/2
0.25 2:21 29 7:52 136 134-137 1070 181 180-182 0/1
0.31 3:28 1:07 17:52 118 105-137 2108 165 64-210 2/1
0.38 3:58 30 7:59 127 123-130 1014 183 180-188 0/1
0.44 4:27 28 7:30 136 132-138 1020 180 178-182 7/0
0.50 4:56 29 7:46 140 139-141 1087 179 178-180 1/2
0.56 6:03 1:08 18:00 122 105-142 2197 187 178-196 0/3
0.63 6:34 31 8:18 128 124-132 1063 188 186-190 0/1
0.69 7:02 28 7:26 138 135-140 1025 186 184-186 3/0
0.75 7:30 28 7:33 143 141-144 1079 182 180-184 0/3
0.81 8:38 1:07 17:55 131 116-145 2347 164 122-200 2/0
0.88 9:07 29 7:46 126 119-131 978 191 186-196 1/2
0.94 9:35 28 7:36 135 132-137 1026 184 184-184 2/1
1.00 10:04 28 7:35 142 140-144 1077 180 180-182 4/0
1.06 10:41 37 9:55 145 144-146 1438 180 178-180 1/1
1.13 11:36 56 14:48 125 113-141 1851 181 122-198 1/5
1.19 12:08 32 8:29 136 132-140 1153 189 188-190 0/2
1.25 12:35 27 7:17 144 141-146 1049 187 186-190 2/1
1.31 13:03 27 7:17 148 147-149 1078 186 184-186 1/3
1.38 14:05 1:02 16:37 134 122-149 2226 147 122-196 2/1
1.44 14:38 32 8:40 135 133-136 1169 186 184-188 2/1
1.50 15:06 29 7:36 141 138-145 1072 182 180-184 5/0
1.56 15:35 29 7:48 148 146-149 1155 180 178-182 4/1
1.63 16:36 1:01 16:17 134 121-149 2182 128 92-202 2/5
1.69 17:09 32 8:36 130 125-134 1119 190 188-194 0/2
1.75 17:37 28 7:32 140 136-142 1055 186 186-188 1/0
1.81 18:06 29 7:37 144 142-145 1098 184 184-184 1/1
1.88 18:40 35 9:16 146 144-147 1352 179 172-184 1/1
1.94 19:43 1:03 16:45 127 117-141 2127 168 106-198 0/2
2.00 20:11 28 7:26 137 131-141 1018 189 188-190 3/0
2.06 20:39 28 7:22 145 142-147 1068 185 182-188 1/1
2.13 21:07 29 7:38 147 146-147 1122 180 178-182 1/1
2.15 21:20 13 7:58 148 147-148 1180 178 178-178 0/1

Heart

130/149max
  • Show Beats/Mile

Elevation

Asc 21m, Range 12m, Flat prediction 21:20
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

177 (210 max) Stride Length: 92cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 84.2 185 2.1 17:58 8:35
Walk 10.8 113 0.1 2:18 39:01
Still 5.0 - - 1:04 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:48 7:13 49.13% More
800m 4:18 8:40 48.89% More
1km 5:51 9:25 46.88% More
Mile 9:23 9:23 49.66% More

Predictions

Dist Time Per Mile WAVA
1M 9:37 9:37 48.43
5km 31:18 10:04 50.71
5M 51:22 10:16 50.50
10km 1:04:25 10:22 50.37
10M 1:45:42 10:34 50.84
Half 2:20:01 10:41 50.45
20M 3:37:32 10:53 51.46
Mara 4:48:09 11:00 51.80
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