Tue 17th Jan 2023 at 1:11pm by Kazzaf

Run > Intervals
  • Time
    51:52
  • Miles
    5.51
  • Min/mi
    9:25
  • Pacing
    84%
  • WAVA
    60.06
  • Stride(cm)
    92
  • Cals
    476
  • Cadence
    185
  • BPM
    167
  • %MHR
    83.3
  • B/mi
    1568
  • Asc(m)
    206
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 9:59(9:59/m) 149/166bpm [1488b/mi] 87cal
2) 1m - 9:40(9:40/m) 162/172bpm [1565b/mi] 88cal
3) 0.06m - 30(7:47/m) 168/173bpm [1308b/mi] 5cal
4) 0.17m - 1:30(9:02/m) 170/176bpm [1537b/mi] 14cal
5) 0.06m - 30(7:56/m) 169/173bpm [1340b/mi] 5cal
6) 0.15m - 1:30(10:06/m) 171/177bpm [1727b/mi] 14cal
7) 0.07m - 30(7:09/m) 170/175bpm [1215b/mi] 5cal
8) 0.16m - 1:30(9:21/m) 172/176bpm [1609b/mi] 14cal
9) 0.07m - 30(7:13/m) 173/178bpm [1249b/mi] 5cal
10) 0.15m - 1:30(10:13/m) 175/181bpm [1789b/mi] 14cal
11) 0.08m - 30(6:24/m) 175/178bpm [1121b/mi] 5cal
12) 0.14m - 1:30(10:40/m) 173/182bpm [1846b/mi] 14cal
13) 0.08m - 30(6:28/m) 175/180bpm [1133b/mi] 5cal
14) 0.14m - 1:30(10:40/m) 173/183bpm [1847b/mi] 14cal
15) 0.08m - 30(6:27/m) 163/176bpm [1050b/mi] 4cal
16) 0.15m - 1:30(9:58/m) 180/184bpm [1795b/mi] 14cal
17) 0.08m - 30(6:33/m) 178/181bpm [1166b/mi] 5cal
18) 0.15m - 1:30(10:02/m) 178/183bpm [1785b/mi] 14cal
19) 0.07m - 30(7:09/m) 176/181bpm [1259b/mi] 5cal
20) 0.13m - 1:30(11:25/m) 172/184bpm [1963b/mi] 13cal
21) 0.07m - 30(7:21/m) 161/171bpm [1183b/mi] 4cal
22) 0.15m - 1:30(10:18/m) 171/173bpm [1761b/mi] 14cal
23) 1m - 9:22(9:22/m) 172/183bpm [1611b/mi] 87cal
24) 0.31m - 2:51(9:08/m) 177/185bpm [1615b/mi] 27cal

2m warm up

30secs fast, 90secs recovery X 10
1m warm down then jog home
Legs tired after yesterday’s gym session but surprised to see these intervals were faster than I expected. Wore Nike shoes which really did not feel comfortable but definitely seem to be making a difference.
Heart rate seems a bit slower than recent runs.
9:59 9:40 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 30 1:30 9:22 2:51
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Pace

5% 5% 34% 42% 10% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 39 39 10:18 107 98-123 1102 185 182-190 0/3
0.13 1:16 37 9:59 130 126-134 1297 184 184-186 3/0
0.19 1:54 38 10:04 136 131-141 1369 184 182-184 0/4
0.25 2:31 37 10:00 144 143-148 1439 185 182-188 2/2
0.31 3:10 39 10:19 145 144-146 1495 184 182-188 1/5
0.38 3:46 36 9:43 151 146-154 1468 184 182-186 2/1
0.44 4:22 36 9:28 154 152-155 1459 184 182-190 3/3
0.50 4:59 37 9:49 155 154-155 1523 185 184-188 5/4
0.56 5:35 36 9:37 155 154-157 1491 184 182-188 0/4
0.63 6:12 38 10:01 159 157-161 1593 184 182-186 4/1
0.69 6:50 38 10:00 163 161-164 1631 185 184-188 0/0
0.75 7:27 37 9:54 164 162-164 1624 187 184-190 2/2
0.81 8:03 36 9:39 161 161-162 1552 185 184-186 1/2
0.88 8:42 39 10:23 158 154-161 1641 186 182-188 3/4
0.94 9:19 37 9:50 155 152-157 1524 185 184-186 4/1
1.00 9:59 39 10:32 160 158-162 1684 186 184-188 2/0
1.06 10:38 40 10:39 161 160-162 1716 184 182-186 0/5
1.13 11:17 39 10:20 159 157-161 1644 184 180-186 0/4
1.19 11:50 33 8:44 163 161-165 1424 185 182-186 5/1
1.25 12:25 35 9:20 162 160-165 1512 184 180-188 2/1
1.31 13:00 35 9:22 156 153-160 1461 184 182-184 5/6
1.38 13:37 37 9:57 156 154-159 1552 184 182-186 2/5
1.44 14:15 37 9:58 157 155-158 1564 183 180-186 3/2
1.50 14:56 41 10:54 163 158-167 1777 175 88-186 4/1
1.56 15:32 36 9:36 157 153-161 1508 187 184-190 0/1
1.63 16:06 34 9:11 159 155-165 1459 185 182-188 3/4
1.69 16:41 35 9:25 168 165-172 1581 185 184-186 4/1
1.75 17:18 37 9:51 170 168-172 1676 185 182-186 3/4
1.81 17:54 35 9:26 167 165-168 1575 185 182-188 4/2
1.88 18:29 35 9:26 166 165-167 1565 185 182-190 0/3
1.94 19:04 35 9:22 166 165-167 1554 184 182-184 1/1
2.00 19:38 34 9:05 164 162-166 1490 187 184-190 3/1
2.06 20:07 29 7:46 169 165-173 1311 194 190-198 1/0
2.13 20:43 36 9:35 174 171-175 1667 179 116-194 1/4
2.19 21:15 32 8:35 169 167-170 1449 188 186-190 3/1
2.25 21:50 35 9:15 167 166-169 1544 189 182-194 0/2
2.31 22:22 32 8:36 173 170-177 1489 188 132-202 2/1
2.38 22:59 36 9:43 171 169-173 1661 184 184-186 1/4
2.44 23:36 37 9:47 169 168-170 1654 184 180-186 6/2
2.50 24:03 28 7:28 170 167-174 1268 195 188-200 2/1
2.56 24:38 35 9:13 175 173-176 1614 193 186-204 2/7
2.63 25:14 36 9:36 171 170-172 1642 185 182-186 2/3
2.69 25:45 30 8:07 170 168-171 1380 186 176-198 1/2
2.75 26:19 34 9:07 176 172-178 1604 194 148-206 0/1
2.81 26:53 34 9:07 177 173-181 1613 185 184-186 0/8
2.88 27:29 37 9:45 174 173-177 1697 185 184-186 6/0
2.94 27:57 28 7:24 174 173-176 1288 192 182-200 4/1
3.00 28:40 42 11:20 178 176-182 2017 170 124-202 0/5
3.06 29:13 34 8:59 171 167-178 1536 186 186-188 0/6
3.13 29:44 31 8:15 171 169-175 1409 187 180-200 3/0
3.19 30:10 26 6:51 178 175-180 1220 205 202-206 1/4
3.25 30:51 41 10:49 179 173-183 1935 177 142-208 2/0
3.31 31:55 1:05 +28 17:18 170 153-175 2941 186 184-192 9/2
3.38 32:25 30 7:53 158 154-165 1247 199 184-208 0/5
3.44 32:59 34 9:12 176 166-181 1618 179 102-210 0/8
3.50 33:35 35 9:21 180 176-184 1683 185 182-186 1/0
3.56 34:08 34 9:00 180 178-183 1620 187 184-194 11/0
3.63 34:34 25 6:46 179 177-181 1210 203 200-206 2/3
3.69 35:12 39 10:20 181 178-183 1871 187 132-208 0/8
3.75 35:48 36 9:37 176 175-177 1692 185 182-186 8/1
3.81 36:19 30 8:04 176 173-180 1420 188 180-202 1/1
3.88 37:00 42 11:05 180 175-182 1996 187 124-202 0/6
3.94 37:35 35 9:21 173 172-175 1616 185 184-186 3/0
4.00 38:38 1:02 +26 16:39 156 150-172 2597 170 124-200 7/0
4.06 39:17 39 10:20 168 161-172 1735 198 186-202 2/3
4.13 39:52 36 9:29 170 169-172 1613 184 182-188 0/5
4.19 40:28 36 9:28 171 171-171 1620 185 182-188 1/7
4.25 41:05 37 9:54 173 172-173 1714 184 184-186 6/0
4.31 41:40 35 9:22 172 170-172 1612 185 184-186 4/0
4.38 42:15 35 9:20 170 169-171 1586 185 184-188 1/2
4.44 42:47 32 8:35 170 170-170 1460 185 184-186 1/1
4.50 43:20 33 8:46 170 169-170 1490 185 184-186 0/6
4.56 43:55 35 9:18 168 168-169 1562 185 184-188 7/1
4.62 44:28 33 8:49 170 169-171 1499 187 186-188 0/10
4.69 45:02 34 9:09 171 170-171 1566 188 184-190 4/1
4.75 45:36 34 9:02 172 170-172 1554 186 184-188 0/1
4.81 46:14 38 10:05 172 171-172 1735 184 176-188 2/0
4.87 47:07 53 +13 14:02 169 167-171 2373 179 132-190 3/3
4.94 47:42 36 9:33 171 167-176 1632 188 184-190 6/1
5.00 48:19 36 9:43 180 176-183 1749 187 184-190 3/1
5.06 48:55 36 9:36 179 177-183 1718 184 182-186 0/7
5.12 49:30 35 9:24 174 169-180 1637 187 184-190 7/4
5.19 50:04 34 9:04 170 168-172 1541 187 184-188 2/1
5.25 50:44 40 10:39 172 170-175 1831 173 112-188 2/2
5.31 51:19 35 9:17 173 172-175 1607 188 186-190 1/2
5.38 51:52 33 8:49 177 175-179 1560 191 190-192 7/0
5.44 52:24 32 8:37 181 178-184 1559 188 186-190 0/7
5.50 52:56 31 8:23 182 177-185 1525 188 186-190 1/1

Heart

167/185max
  • Show Beats/Mile

Elevation

Asc 206m, Range 34m, Flat prediction 51:33
Elevation Graph
Biggest Climbs (m) Min/mi
11 6.9% 9:57
11 6.5% 10:26
10 5.5% 9:23
10 4.8% 10:28
See your biggest climbs

Cadence

185 (210 max) Stride Length: 92cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 95.6 187 5.4 50:36 9:23
Walk 3.6 126 0.1 1:54 29:03
Pause 0.9 - - 28 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:07 8:30 47.68% More
800m 4:17 8:37 52.10% More
1km 5:26 8:45 53.35% More
Mile 8:48 8:48 56.07% More
5k 29:14 9:24 58.98% More
5 miles 47:57 9:35 58.73% More

Predictions

Dist Time Per Mile WAVA
1M 7:56 7:56 62.18
5km 27:37 8:53 62.41
5M 46:37 9:19 60.40
10km 59:12 9:32 59.58
10M 1:39:55 10:00 58.24
Half 2:14:28 10:16 56.56
20M 3:34:10 10:43 55.97
Mara 4:48:14 11:00 55.14
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