Tue 27th Sep 2022 at 5:41pm by Oranj

Run > Intervals
  • Time
    53:17
  • Miles
    6.90
  • Min/mi
    7:43
  • Pacing
    90%
  • WAVA
    66.88
  • Stride(cm)
    125
  • Cals
    729
  • Watts
    354
  • Cadence
    166
  • BPM
    138
  • %MHR
    81.9
  • B/mi
    1062
  • Asc(m)
    51
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

10x400m (90s)

===
1) 2km - 10:04(5:02/km) 122/132bpm [614b/km] 128cal 355/495W
2) 0.02km - 7(5:51/km) 128/129bpm [749b/km] 1cal 327/329W
3) 0.4km - 1:41(4:12/km) 140/146bpm [588b/km] 25cal 380/407W
4) 0.28km - 1:30(5:24/km) 134/145bpm [724b/km] 20cal 333/419W
5) 0.4km - 1:39(4:09/km) 140/147bpm [580b/km] 24cal 369/408W
6) 0.28km - 1:30(5:17/km) 136/147bpm [719b/km] 20cal 340/401W
7) 0.4km - 1:40(4:10/km) 145/149bpm [604b/km] 25cal 381/429W
8) 0.28km - 1:30(5:27/km) 138/149bpm [752b/km] 21cal 333/372W
9) 0.4km - 1:35(3:58/km) 144/148bpm [571b/km] 24cal 380/483W
10) 0.29km - 1:30(5:12/km) 138/148bpm [718b/km] 21cal 334/385W
11) 0.4km - 1:40(4:09/km) 147/154bpm [610b/km] 25cal 386/424W
12) 0.28km - 1:30(5:24/km) 143/153bpm [773b/km] 21cal 335/410W
13) 0.4km - 1:38(4:04/km) 148/153bpm [601b/km] 25cal 390/431W
14) 0.28km - 1:30(5:18/km) 138/152bpm [732b/km] 20cal 323/398W
15) 0.4km - 1:40(4:09/km) 146/153bpm [607b/km] 25cal 380/403W
16) 0.28km - 1:30(5:25/km) 142/153bpm [770b/km] 20cal 344/412W
17) 0.4km - 1:39(4:07/km) 148/156bpm [610b/km] 25cal 379/428W
18) 0.28km - 1:30(5:17/km) 143/155bpm [756b/km] 21cal 333/417W
19) 0.4km - 1:40(4:09/km) 146/155bpm [606b/km] 24cal 377/405W
20) 0.29km - 1:30(5:16/km) 144/155bpm [757b/km] 20cal 336/386W
21) 0.4km - 1:40(4:10/km) 150/156bpm [624b/km] 25cal 387/444W
22) 0.28km - 1:30(5:19/km) 145/158bpm [770b/km] 21cal 344/391W
23) 2km - 10:10(5:05/km) 136/143bpm [692b/km] 130cal 342/406W
24) 0.28km - 1:25(5:06/km) 137/142bpm [699b/km] 18cal 337/388W
10:04 7 1:41 1:30 1:39 1:30 1:40 1:30 1:35 1:30 1:40 1:30 1:38 1:30 1:40 1:30 1:39 1:30 1:40 1:30 1:40 1:30 10:10 1:25

Pace

12% 21% 29% 8% 25% 5%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.06 30 30 8:05 86 68-113 695 165 112-172 404 118-450 4/0
0.13 1:02 31 8:21 120 114-124 1003 163 162-166 384 369-417 2/0
0.19 1:34 32 8:30 126 124-127 1071 163 158-164 404 378-435 4/0
0.25 2:09 36 9:28 121 116-126 1146 161 158-168 377 322-484 1/2
0.31 2:39 30 8:02 128 125-129 1029 160 160-162 416 347-495 5/0
0.38 3:09 29 7:49 126 124-128 986 161 160-168 343 332-351 1/0
0.44 3:38 30 7:54 122 121-124 963 162 160-164 344 336-353 0/1
0.50 4:08 30 8:03 121 119-123 974 160 160-162 339 321-346 0/2
0.56 4:38 30 7:53 117 115-119 923 160 160-162 316 307-325 0/4
0.63 5:06 29 7:37 118 115-120 899 163 160-164 335 317-347 0/3
0.69 5:36 30 7:59 122 121-123 975 162 160-164 346 336-352 0/1
0.75 6:06 29 7:46 126 124-127 979 166 164-168 350 329-361 0/1
0.81 6:36 30 8:06 125 121-127 1012 164 160-168 354 320-367 0/0
0.88 7:08 32 8:32 127 123-130 1084 164 162-166 322 283-345 0/4
0.94 7:38 30 7:58 131 130-132 1044 166 162-180 352 318-375 2/1
1.00 8:08 30 8:06 130 128-132 1054 164 162-174 340 325-360 1/0
1.06 8:38 30 8:00 128 126-129 1024 164 162-166 336 328-355 0/2
1.13 9:09 30 8:05 125 125-126 1010 164 162-178 329 298-347 0/2
1.19 9:38 29 7:45 126 125-129 976 164 162-176 345 337-364 0/1
1.25 10:08 30 7:59 126 125-129 1006 164 164-164 344 325-354 0/1
1.31 10:33 25 6:40 133 128-138 886 171 164-178 350 302-401 1/2
1.38 10:58 25 6:42 139 138-141 932 169 166-182 375 360-395 0/2
1.44 11:24 27 7:08 143 141-144 1021 169 166-174 397 391-407 0/0
1.50 11:50 25 6:45 145 144-146 980 168 166-170 395 391-400 0/0
1.56 12:23 33 8:54 141 136-145 1255 164 162-170 355 322-419 1/0
1.63 12:55 32 8:25 133 130-136 1119 162 162-164 328 312-348 0/0
1.69 13:25 30 7:59 127 123-130 1014 165 162-174 308 293-319 0/1
1.75 13:50 25 6:39 133 128-137 883 170 168-174 337 317-349 0/3
1.81 14:14 25 6:35 140 137-144 923 170 168-170 376 345-393 0/2
1.88 14:40 26 6:52 144 140-147 988 169 168-170 401 395-408 1/0
1.94 15:06 26 7:04 146 145-147 1032 167 158-170 385 374-401 0/1
2.00 15:38 31 8:21 142 138-146 1186 161 160-162 350 327-380 0/1
2.06 16:11 33 8:44 132 128-138 1152 162 160-162 328 321-342 1/1
2.13 16:39 29 7:43 131 129-134 1011 168 162-188 320 302-342 1/1
2.19 17:05 25 6:43 140 134-145 940 171 170-174 393 346-429 1/1
2.25 17:30 25 6:47 147 145-149 996 172 170-182 401 373-422 1/0
2.31 17:56 26 6:50 149 149-149 1017 167 166-168 379 373-390 0/1
2.38 18:24 28 7:33 148 147-149 1118 169 162-174 371 342-390 0/1
2.44 18:56 32 8:39 141 138-147 1220 163 162-164 330 318-345 0/0
2.50 19:28 32 8:26 134 131-137 1130 164 162-166 326 320-339 0/0
2.56 19:55 27 7:12 133 130-140 958 169 162-174 348 298-483 0/1
2.63 20:21 25 6:47 144 139-148 977 170 168-172 424 384-446 1/0
2.69 20:45 25 6:33 147 146-148 964 168 166-168 372 346-396 0/3
2.75 21:09 24 6:17 147 146-147 925 170 168-172 352 333-374 0/3
2.81 21:37 29 7:39 146 144-148 1117 167 162-170 369 342-385 0/0
2.88 22:10 32 8:38 140 135-144 1208 162 162-162 334 321-351 0/0
2.94 22:41 31 8:18 133 131-135 1104 164 162-164 314 307-320 0/1
3.00 23:06 25 6:44 135 130-141 909 170 164-174 352 306-418 1/0
3.06 23:31 25 6:36 145 141-149 957 171 170-172 391 372-407 0/0
3.13 23:57 26 6:56 151 149-152 1048 174 170-176 384 376-390 1/0
3.19 24:22 25 6:37 153 152-154 1013 173 172-174 402 382-424 1/0
3.25 24:54 32 8:37 151 147-153 1301 165 160-174 369 325-415 0/1
3.31 25:26 32 8:37 141 135-146 1214 163 162-166 318 306-332 0/1
3.38 25:57 30 8:07 135 134-137 1096 165 164-170 323 312-333 1/0
3.44 26:21 24 6:24 142 138-146 909 171 168-174 379 319-431 1/0
3.50 26:46 25 6:48 148 146-151 1005 170 168-170 397 378-410 1/0
3.56 27:10 24 6:25 152 150-153 976 172 170-174 393 373-411 0/1
3.63 27:36 26 6:55 153 152-153 1059 171 168-172 400 372-417 0/2
3.69 28:08 31 8:24 148 142-152 1242 162 162-168 325 306-363 0/2
3.75 28:40 33 8:43 132 127-139 1151 163 162-164 313 303-323 1/0
3.81 29:10 30 7:55 130 128-133 1029 166 164-172 326 320-351 2/0
3.88 29:35 25 6:43 141 134-145 947 170 168-170 369 349-380 0/0
3.94 30:00 24 6:31 147 145-150 957 170 168-172 382 365-394 1/0
4.00 30:25 26 6:52 151 149-153 1036 170 170-170 392 383-401 1/2
4.06 30:53 28 7:27 152 150-153 1132 168 164-170 397 369-412 1/0
4.13 31:27 33 8:50 146 141-150 1289 164 164-164 330 321-356 2/0
4.19 31:59 32 8:39 138 135-142 1193 166 164-168 352 324-374 0/1
4.25 32:26 27 7:11 136 132-141 976 168 166-170 328 300-379 2/1
4.31 32:51 25 6:37 145 140-148 960 170 168-172 375 360-392 1/1
4.38 33:17 27 7:09 151 148-154 1079 171 168-174 381 361-398 1/0
4.44 33:42 25 6:32 154 151-155 1007 172 172-172 398 373-428 0/1
4.50 34:13 31 8:13 154 150-156 1266 166 162-170 374 324-417 1/0
4.56 34:44 31 8:12 145 139-150 1189 163 162-164 334 322-345 0/2
4.62 35:16 32 8:38 136 133-140 1173 164 164-164 315 304-339 0/2
4.69 35:41 25 6:34 135 131-139 886 169 164-174 322 295-352 2/1
4.75 36:05 25 6:34 144 139-148 947 171 170-174 383 359-395 0/0
4.81 36:31 26 6:52 149 147-151 1022 170 168-172 399 391-405 0/1
4.87 36:57 26 6:51 153 150-154 1049 170 168-172 387 379-397 1/0
4.94 37:26 30 7:54 152 149-155 1202 165 164-168 362 330-386 1/1
5.00 37:58 32 8:32 144 138-149 1228 164 162-166 329 321-338 0/0
5.06 38:30 32 8:25 137 135-138 1153 166 164-178 322 310-332 2/0
5.12 38:55 25 6:45 141 135-147 953 175 166-180 358 314-410 1/0
5.19 39:21 26 6:51 151 147-155 1033 172 170-176 423 403-444 1/1
5.25 39:45 24 6:23 155 153-156 991 169 168-172 388 380-399 1/1
5.31 40:11 26 7:02 154 152-155 1084 171 168-178 380 371-389 0/0
5.38 40:45 34 9:00 152 148-158 1368 165 162-170 351 330-391 2/1
5.44 41:15 30 8:06 143 137-149 1158 165 164-172 345 335-354 0/0
5.50 41:47 31 8:24 136 133-138 1142 165 164-166 331 326-338 1/0
5.56 42:16 29 7:52 136 133-138 1069 167 164-170 334 325-360 0/1
5.63 42:46 30 7:54 137 136-138 1083 167 166-170 341 332-353 0/2
5.69 43:16 30 8:02 136 134-138 1092 165 164-168 328 320-338 1/0
5.75 43:45 29 7:45 133 130-135 1031 168 164-172 319 303-339 3/0
5.81 44:17 32 8:27 137 135-139 1158 168 166-170 363 335-406 3/0
5.88 44:50 33 8:52 140 138-143 1240 167 166-168 376 351-402 2/0
5.94 45:22 32 8:38 140 139-142 1210 166 164-166 341 328-356 0/1
6.00 45:53 30 8:05 139 136-140 1124 165 164-166 321 313-333 0/3
6.06 46:23 30 8:04 136 133-138 1097 166 164-170 301 278-316 0/1
6.13 46:52 29 7:44 133 132-134 1029 166 166-168 316 284-337 0/0
6.19 47:22 30 7:57 134 133-136 1064 167 166-168 344 336-351 1/0
6.25 47:50 29 7:40 136 135-137 1043 167 164-168 353 347-360 1/0
6.31 48:21 30 8:04 136 134-138 1098 165 164-166 355 345-362 0/0
6.38 48:51 30 8:08 135 133-136 1098 166 164-166 350 338-361 1/0
6.44 49:22 30 8:07 136 134-137 1103 167 166-168 336 333-339 1/0
6.50 49:53 32 8:26 135 134-137 1138 168 166-174 343 329-356 1/0
6.56 50:24 31 8:13 135 133-136 1109 167 166-170 329 322-336 2/0
6.63 50:57 33 8:46 136 134-138 1193 166 166-168 366 330-401 2/0
6.69 51:29 32 8:34 139 138-141 1190 166 166-168 357 332-369 2/0
6.75 52:01 32 8:38 139 138-142 1200 167 166-168 364 346-388 2/0
6.81 52:32 31 8:12 138 136-140 1131 167 166-170 337 328-357 1/0
6.88 53:03 31 8:18 136 135-138 1128 167 166-168 327 317-335 0/0
6.90 53:17 14 8:17 135 134-136 1119 168 166-170 333 330-338 2/0

Heart

138/158max
  • Show Beats/Mile

Elevation

Asc 51m, Range 37m, Flat prediction 52:41
Elevation Graph
Biggest Climbs (m) Min/mi
16 1.2% 8:15
11 3.7% 8:20
See your biggest climbs

Power

354W (495 max)
Power Graph
Power Bands

Cadence

166 (188 max) Stride Length: 125cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 166 6.9 53:17 7:43
Walk 0.0 112 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:36 6:26 54.45% More
800m 3:33 7:08 58.43% More
1km 4:23 7:03 61.54% More
Mile 7:14 7:14 63.35% More
5k 22:58 7:23 67.96% More
5 miles 37:32 7:30 67.90% More
10k 47:25 7:38 67.20% More

Predictions

Dist Time Per Mile WAVA
1M 7:09 7:09 64.05
5km 23:14 7:29 67.15
5M 38:07 7:37 66.85
10km 47:47 7:41 66.68
10M 1:18:23 7:50 67.30
Half 1:43:47 7:55 66.78
20M 2:41:10 8:04 68.15
Mara 3:33:25 8:09 68.62

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