Tue 10th Jan 2023 at 6:45pm by corned beef keith

Run > Intervals
  • Time
    1:06:51
  • Miles
    7.61
  • Min/mi
    8:47
  • Pacing
    3%
  • WAVA
    57.04
  • Stride(cm)
    104
  • Cals
    763
  • Cadence
    176
  • BPM
    138
  • %MHR
    80.8
  • B/mi
    1214
  • Asc(m)
    306
  • Hillscore
    17
  • Surface
    Road

Notes & Comments

w/u, 8 x 600, w/d

Split Summary
===
1) 1m - 8:04(8:04/m) 142/157bpm [1145b/mi] 112cal 7.44/7.85mph
2) 1m - 7:39(7:39/m) 143/152bpm [1093b/mi] 104cal 7.85/8.29mph
3) 0.8m - 6:54(8:38/m) 133/146bpm [1149b/mi] 74cal 6.94/8.2mph
4) 0.4m - 2:20(5:55/m) 127/140bpm [752b/mi] 21cal 10.14/11.4mph
5) 0.03m - 2:20(1:25:45/m) 114/140bpm [9776b/mi] 14cal 0.7/10.16mph
6) 0.39m - 2:16(5:45/m) 130/143bpm [749b/mi] 21cal 10.42/11.5mph
7) 0.03m - 2:18(1:22:59/m) 120/154bpm [9958b/mi] 16cal 0.72/10.79mph
8) 0.4m - 2:16(5:42/m) 140/159bpm [797b/mi] 26cal 10.54/11.71mph
9) 0.03m - 2:15(1:20:50/m) 124/152bpm [10022b/mi] 18cal 0.74/10.37mph
10) 0.41m - 2:17(5:37/m) 144/162bpm [808b/mi] 28cal 10.69/12.31mph
11) 0.02m - 2:15(1:30:38/m) 125/158bpm [11329b/mi] 17cal 0.66/10.46mph
12) 0.4m - 2:14(5:33/m) 146/160bpm [811b/mi] 28cal 10.81/12mph
13) 0.04m - 2:14(54:52/m) 135/157bpm [7407b/mi] 22cal 1.09/10.62mph
14) 0.4m - 2:14(5:33/m) 148/160bpm [823b/mi] 29cal 10.8/11.71mph
15) 0.05m - 2:13(47:08/m) 134/157bpm [6315b/mi] 19cal 1.27/11.19mph
16) 0.4m - 2:18(5:48/m) 150/163bpm [870b/mi] 29cal 10.35/11.23mph
17) 0.03m - 2:12(1:16:41/m) 129/160bpm [9891b/mi] 18cal 0.78/10.08mph
18) 0.4m - 2:14(5:36/m) 147/162bpm [823b/mi] 28cal 10.72/11.15mph
19) 1m - 7:12(7:12/m) 148/158bpm [1067b/mi] 97cal 8.33/10.92mph
20) 0.39m - 3:05(7:58/m) 149/158bpm [1186b/mi] 42cal 7.54/8.37mph
8:04 7:39 6:54 2:20 2:20 2:16 2:18 2:16 2:15 2:17 2:15 2:14 2:14 2:14 2:13 2:18 2:12 2:14 7:12 3:05

Pace

11% 4% 27% 22% 27% 9%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:09 1:09 9:08 129 93-151 1179 173 170-176 32/1
0.25 2:09 1:01 8:05 145 139-153 1172 173 172-176 3/3
0.38 3:11 1:02 8:15 143 138-147 1179 174 172-176 5/2
0.50 4:09 58 7:45 143 141-147 1108 175 172-178 7/0
0.63 5:08 59 7:51 143 140-146 1123 174 170-176 7/10
0.75 6:09 1:01 8:06 144 142-146 1166 175 172-180 9/6
0.88 7:09 1:00 8:01 147 141-157 1177 175 170-178 3/10
1.00 8:05 56 7:28 144 140-149 1076 174 172-176 15/3
1.13 9:04 59 7:49 140 137-144 1095 175 170-178 9/8
1.25 10:02 59 7:51 141 138-143 1106 173 168-176 6/12
1.38 10:59 57 7:35 140 138-141 1062 174 172-176 12/4
1.50 11:59 1:00 8:01 145 141-147 1162 173 172-176 6/4
1.63 12:56 56 7:31 146 144-149 1096 173 170-174 15/7
1.75 13:51 55 7:23 145 143-152 1070 174 172-176 6/16
1.88 14:45 54 7:14 146 138-152 1056 172 168-176 12/2
2.00 15:43 58 7:46 139 137-142 1079 172 168-174 9/17
2.13 16:41 57 7:37 142 140-145 1081 172 170-174 8/6
2.25 17:36 56 7:26 144 141-146 1070 171 168-174 4/6
2.38 18:40 1:04 8:34 140 135-143 1198 169 164-176 11/5
2.50 20:01 1:21 +10 10:47 123 119-133 1326 166 162-172 3/7
2.63 21:14 1:13 9:43 130 127-134 1263 167 164-172 9/10
2.75 22:22 1:08 9:00 127 125-129 1143 167 164-170 11/5
2.88 26:26 4:04 +3:13 32:35 116 88-131 3779 170 148-198 4/12
3.00 27:14 48 6:24 129 115-140 826 190 188-192 3/4
3.13 27:58 44 5:55 136 126-139 805 186 184-192 6/1
3.25 30:51 2:52 22:59 115 91-140 2643 163 118-196 8/7
3.38 31:33 43 5:41 122 105-139 694 193 190-198 9/15
3.50 32:17 44 5:52 138 131-141 810 189 188-190 2/3
3.63 33:01 43 5:48 141 139-143 817 187 184-190 5/1
3.75 35:49 2:49 22:29 120 102-154 2698 163 118-198 10/8
3.88 36:34 45 5:59 145 136-159 868 191 188-194 9/14
4.00 37:19 44 5:55 147 145-149 870 188 186-190 15/5
4.13 40:05 2:46 22:09 124 100-152 2747 173 106-222 3/1
4.25 40:46 41 5:31 145 125-162 800 195 192-198 4/12
4.38 41:30 43 5:48 153 146-157 887 189 184-194 14/10
4.50 44:15 2:45 22:00 131 100-158 2883 170 118-190 6/16
4.63 44:58 43 5:46 125 103-147 720 197 192-200 4/1
4.75 45:41 43 5:43 153 145-160 875 192 188-194 9/6
4.88 46:24 43 5:45 156 154-157 898 189 184-190 16/8
5.00 49:02 2:38 21:06 134 110-158 2828 159 112-200 2/16
5.13 49:46 44 5:49 151 142-160 879 192 188-194 4/2
5.25 50:30 44 5:50 152 145-159 886 188 184-192 8/3
5.38 51:44 1:14 9:53 155 149-157 1532 182 118-192 13/8
5.50 53:48 2:04 16:36 125 112-156 2075 155 108-196 23/20
5.63 54:33 44 5:55 155 145-163 917 188 186-190 8/10
5.75 55:18 45 6:01 160 158-163 964 187 186-188 4/14
5.88 58:04 2:46 22:09 130 104-161 2879 164 118-196 17/5
6.00 58:46 42 5:35 153 145-162 853 191 188-192 13/11
6.13 59:28 42 5:35 153 151-159 853 192 188-194 1/2
6.25 1:03:03 3:35 +2:53 28:42 138 97-158 3959 189 178-192 3/8
6.38 1:03:56 54 7:09 140 101-155 1001 179 176-180 13/7
6.50 1:04:50 53 7:05 150 146-157 1062 177 174-178 13/25
6.63 1:05:47 57 7:39 154 148-156 1179 175 172-178 4/10
6.75 1:06:39 52 6:54 151 147-154 1042 176 174-178 10/10
6.87 1:07:36 58 7:42 151 147-154 1162 177 174-180 6/7
7.00 1:08:29 52 6:57 151 149-153 1049 176 174-178 10/6
7.12 1:09:22 53 7:06 150 148-154 1065 176 174-178 12/9
7.25 1:10:18 56 7:29 153 150-158 1146 175 174-176 15/6
7.37 1:11:15 57 7:35 150 149-152 1138 174 172-176 8/12
7.50 1:12:13 58 7:45 149 146-152 1154 174 168-176 7/11
7.61 1:13:53 1:40 +44 15:46 146 136-151 2301 171 110-176 5/16

Heart

138/163max
  • Show Beats/Mile

Elevation

Asc 306m, Range 78m, Flat prediction 1:07:25
Elevation Graph
Biggest Climbs (m) Min/mi
34 11.7% 8:53
16 4.8% 7:29
15 3.7% 7:57
14 6.7% 7:25
14 5.6% 7:37
13 9.3% 6:09
See your biggest climbs

Cadence

176 (222 max) Stride Length: 104cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 72.8 179 7.5 52:45 7:35
Walk 7.3 119 0.1 5:39 42:33
Still 14.9 - - 11:34 -
Pause 5.0 - - 3:54 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:21 5:25 63.02% More
800m 3:32 7:07 56.64% More
1km 4:28 7:11 58.56% More
Mile 7:12 7:12 61.50% More
5k 27:30 8:51 54.88% More
5 miles 48:03 9:37 51.20% More
10k 59:46 9:37 51.44% More

Predictions

Dist Time Per Mile WAVA
1M 7:47 7:47 56.94
5km 25:52 8:20 58.33
5M 42:50 8:34 57.44
10km 53:55 8:41 57.03
10M 1:29:18 8:56 56.95
Half 1:58:53 9:05 56.20
20M 3:06:11 9:19 56.86
Mara 4:07:53 9:28 56.95
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