Wed 11th Jan 2023 at 12:23pm by Kazzaf

Run > Intervals

  • Time
    55:01
  • Miles
    6.10
  • Min/mi
    9:01
  • Pacing
    45%
  • WAVA
    62.91
  • Stride(cm)
    99
  • Cals
    459
  • Cadence
    181
  • BPM
    160
  • %MHR
    80
  • B/mi
    1443
  • Surface
    Treadmill

Notes & Comments

Split Summary
===
1) 1m - 9:56(9:56/m) 139/153bpm [1382b/mi] 70cal
2) 1m - 9:37(9:37/m) 137/167bpm [1318b/mi] 59cal
3) 1m - 8:10(8:10/m) 169/176bpm [1380b/mi] 74cal
4) 1m - 8:31(8:31/m) 173/180bpm [1473b/mi] 78cal
5) 1m - 8:04(8:04/m) 178/191bpm [1435b/mi] 77cal
6) 1m - 8:23(8:23/m) 180/191bpm [1510b/mi] 80cal
7) 0.24m - 2:20(9:42/m) 171/179bpm [1659b/mi] 21cal

Stats not quite accurate.
1.3m warm up at 5.8-6.0 mph
Then 3mins at 7.3mph (8.13), 1min jog recovery

2mins at 7.5mph (8.0), 1min jog recovery

1min at 7.6mph (7.56), 2min jog recovery

X 4 sets but actually did final 7.6mph for 3mins as felt good and wanted to get a decent distance.
Jogged to finish at 55mins.

Very happy with this run. Wore Nike Tempo shoes but still not sure how comfortable they are.
9:56 9:37 8:10 8:31 8:04 8:23 2:20

Pace

5% 1% 25% 22% 27% 20%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.06 45 45 11:56 99 75-125 1182 175 164-178
0.13 1:21 36 9:36 130 126-133 1248 177 176-178
0.19 1:57 36 9:37 136 131-141 1307 177 176-178
0.25 2:33 36 9:36 141 140-142 1355 178 176-178
0.31 3:09 36 9:35 142 139-145 1361 178 176-180
0.38 3:45 36 9:37 140 139-141 1346 178 178-178
0.44 4:21 36 9:36 143 142-143 1372 177 174-178
0.50 4:57 36 9:33 145 143-146 1384 177 176-178
0.56 5:32 36 9:35 147 146-148 1408 176 176-176
0.63 6:09 36 9:36 149 149-150 1432 175 174-176
0.69 6:45 36 9:39 150 149-151 1447 176 174-176
0.75 8:39 1:54 +1:14 30:23 132 111-151 4010 174 168-178
0.81 9:19 41 10:54 135 128-139 1470 177 176-178
0.88 9:56 37 9:49 144 139-148 1413 177 176-178
0.94 10:32 36 9:36 150 148-152 1440 177 176-178
1.00 11:09 37 9:48 150 148-152 1469 177 176-180
1.06 11:45 36 9:38 151 148-154 1455 176 176-176
1.13 12:21 36 9:38 152 150-154 1464 176 176-176
1.19 12:57 36 9:37 151 151-152 1451 176 174-176
1.25 13:35 37 9:58 149 149-149 1485 174 172-176
1.31 15:13 1:38 +35 26:12 118 107-147 3091 164 90-186
1.38 18:35 3:22 +2:52 53:49 131 99-139 7050 186 176-190
1.44 19:15 40 10:45 98 94-102 1054 179 176-184
1.50 19:51 36 9:37 113 108-118 1086 182 176-188
1.56 20:24 32 8:40 121 114-126 1048 187 186-188
1.63 20:56 32 8:35 129 126-132 1107 185 184-186
1.69 21:28 32 8:35 139 135-141 1194 185 184-186
1.75 21:59 31 8:20 141 140-143 1174 185 184-188
1.81 22:29 29 7:50 142 136-150 1113 184 182-186
1.88 23:01 32 8:33 162 155-167 1384 183 178-184
1.94 23:37 37 9:45 162 159-165 1579 178 176-184
2.00 24:13 36 9:30 159 157-162 1510 181 176-186
2.06 24:42 29 7:45 163 160-165 1262 187 186-188
2.13 25:11 29 7:40 168 167-170 1289 186 186-188
2.19 25:38 27 7:14 172 170-173 1243 186 184-186
2.25 26:09 31 8:21 173 171-174 1445 184 176-186
2.31 26:45 36 9:39 169 164-172 1630 176 174-178
2.38 27:20 34 9:10 166 163-170 1522 182 176-190
2.44 27:50 30 8:01 167 164-169 1339 185 184-186
2.50 28:19 29 7:51 170 169-171 1333 184 182-186
2.56 28:49 30 7:53 172 171-173 1356 185 184-186
2.63 29:18 29 7:44 174 173-174 1346 185 184-186
2.69 29:46 28 7:28 173 173-173 1293 185 184-186
2.75 30:19 33 8:55 173 170-174 1542 180 176-184
2.81 30:57 38 10:14 165 163-167 1687 178 176-182
2.88 31:28 30 8:03 167 166-168 1344 186 186-188
2.94 31:56 28 7:33 171 170-173 1290 186 186-186
3.00 32:23 27 7:13 174 174-175 1257 186 184-188
3.06 32:51 28 7:24 175 175-175 1295 185 182-186
3.13 33:27 37 9:48 175 175-175 1715 178 174-186
3.19 34:04 37 9:46 168 165-172 1640 180 176-190
3.25 34:33 29 7:38 169 167-171 1290 190 188-192
3.31 35:00 27 7:16 175 173-176 1272 189 186-190
3.38 35:37 37 10:00 174 169-178 1739 179 176-180
3.44 36:13 35 9:27 167 166-168 1577 182 178-186
3.50 36:45 32 8:33 169 166-172 1445 185 184-186
3.56 37:15 30 8:07 174 173-175 1412 185 184-186
3.63 37:45 29 7:50 176 175-178 1378 185 184-186
3.69 38:14 29 7:48 177 176-177 1382 185 184-186
3.75 38:43 29 7:40 177 176-178 1357 185 184-186
3.81 39:18 36 9:30 177 175-179 1680 178 174-186
3.88 39:56 38 10:00 172 171-173 1721 178 176-180
3.94 40:26 30 7:59 171 170-172 1364 186 184-186
4.00 40:54 28 7:29 176 173-180 1317 185 184-186
4.06 41:21 27 7:15 186 183-189 1350 186 184-186
4.13 41:48 27 7:11 181 179-183 1300 186 184-186
4.19 42:23 35 9:23 179 176-181 1679 179 174-186
4.25 43:00 37 9:58 177 175-180 1764 179 176-186
4.31 43:31 30 8:08 170 169-173 1382 184 184-184
4.38 44:01 30 7:53 175 171-179 1380 185 184-186
4.44 44:29 28 7:34 177 177-178 1338 185 184-186
4.50 44:57 29 7:37 179 177-180 1362 184 184-186
4.56 45:26 29 7:41 179 178-179 1375 185 184-186
4.62 45:55 29 7:37 179 178-179 1365 184 184-186
4.69 46:32 37 9:58 177 176-180 1765 175 174-176
4.75 47:07 35 9:16 171 170-173 1585 181 176-186
4.81 47:37 30 8:03 171 170-173 1377 186 186-186
4.87 48:05 27 7:17 176 174-178 1282 186 184-186
4.94 48:31 26 6:58 187 181-190 1304 186 184-186
5.00 48:58 27 7:11 185 182-189 1330 184 180-186
5.06 49:36 39 10:19 180 177-184 1856 177 176-178
5.12 50:11 35 9:14 174 171-177 1606 182 176-186
5.19 50:40 29 7:43 173 172-175 1334 187 186-188
5.25 51:07 27 7:17 179 177-181 1304 185 184-186
5.31 51:34 27 7:04 183 181-184 1295 186 186-186
5.38 52:01 27 7:12 188 186-190 1352 187 186-188
5.44 52:28 27 7:14 189 186-191 1366 187 186-188
5.50 52:54 26 6:59 184 183-184 1286 188 186-188
5.56 53:20 26 6:55 187 183-189 1292 187 186-188
5.63 53:46 26 6:57 188 186-189 1308 186 186-186
5.69 54:20 34 9:11 182 178-185 1670 179 176-184
5.75 54:56 36 9:34 177 176-179 1692 176 176-178
5.81 55:33 37 9:48 180 179-181 1765 177 176-178
5.88 56:09 36 9:31 178 169-186 1694 177 176-178
5.94 56:45 36 9:37 168 167-169 1616 177 176-178
6.00 57:21 36 9:37 174 168-179 1674 177 176-178
6.06 57:57 36 9:35 174 170-179 1667 176 176-178
6.13 58:34 37 9:50 168 168-169 1653 176 176-178
6.19 59:09 36 9:32 171 168-174 1630 177 176-178
6.24 59:41 32 10:05 169 166-172 1705 174 172-176

Heart

160/191max
  • Show Beats/Mile

Cadence

181 (192 max) Stride Length: 99cm Run: 99.6% Walk: 0.4%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:44 7:00 57.89% More
800m 3:32 7:06 63.14% More
1km 4:41 7:33 61.89% More
Mile 7:46 7:46 63.45% More
5k 25:17 8:08 68.17% More
5 miles 46:12 9:14 60.95% More
10k 59:17 9:32 59.50% More

Predictions

Dist Time Per Mile WAVA
1M 7:32 7:32 65.48
5km 26:12 8:26 65.79
5M 44:12 8:50 63.71
10km 56:09 9:02 62.82
10M 1:34:46 9:29 61.41
Half 2:07:32 9:44 59.64
20M 3:23:08 10:09 59.01
Mara 4:33:23 10:26 58.14
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