Tue 24th Jan 2023 at 6:31pm by corned beef keith

Run > Intervals
  • Time
    1:08:20
  • Miles
    9.26
  • Min/mi
    7:23
  • Pacing
    0%
  • WAVA
    68.61
  • Stride(cm)
    124
  • Cals
    857
  • Cadence
    175
  • BPM
    144
  • %MHR
    84.1
  • B/mi
    1061
  • Asc(m)
    450
  • Hillscore
    22
  • Surface
    Road

Notes & Comments

3.3 w/ u, 7 x 1k off jog recovery, w/d

Split Summary
===
1) 1m - 7:40(7:40/m) 134/144bpm [1028b/mi] 98cal 7.82/8.39mph
2) 1m - 7:16(7:16/m) 138/145bpm [1003b/mi] 95cal 8.25/8.68mph
3) 1m - 7:49(7:49/m) 139/149bpm [1086b/mi] 100cal 7.68/8.39mph
4) 0.37m - 2:47(7:30/m) 136/146bpm [1019b/mi] 33cal 8.01/8.56mph
5) 0.62m - 3:47(6:04/m) 146/160bpm [886b/mi] 50cal 9.88/10.5mph
6) 0.11m - 1:26(12:33/m) 141/156bpm [1769b/mi] 17cal 4.78/9.5mph
7) 0.63m - 3:51(6:08/m) 151/162bpm [927b/mi] 55cal 9.78/10.58mph
8) 0.12m - 1:26(11:51/m) 149/161bpm [1765b/mi] 19cal 5.07/9.73mph
9) 0.63m - 3:51(6:04/m) 156/164bpm [947b/mi] 57cal 9.88/10.67mph
10) 0.12m - 1:20(11:35/m) 149/166bpm [1726b/mi] 17cal 5.18/9.58mph
11) 0.63m - 3:49(6:06/m) 159/165bpm [969b/mi] 58cal 9.85/10.79mph
12) 0.12m - 1:16(10:40/m) 151/165bpm [1611b/mi] 17cal 5.63/9.68mph
13) 0.63m - 3:51(6:04/m) 160/172bpm [972b/mi] 59cal 9.88/10.79mph
14) 0.12m - 1:15(10:34/m) 158/173bpm [1671b/mi] 18cal 5.68/9.54mph
15) 0.63m - 3:55(6:14/m) 158/169bpm [985b/mi] 59cal 9.62/10.62mph
16) 0.12m - 1:19(11:17/m) 152/163bpm [1715b/mi] 17cal 5.32/9.23mph
17) 0.63m - 3:54(6:11/m) 158/165bpm [977b/mi] 57cal 9.71/10.48mph
18) 0.78m - 7:47(9:59/m) 119/165bpm [1188b/mi] 31cal 6.01/9.43mph
7:40 7:16 7:49 2:47 3:47 1:26 3:51 1:26 3:51 1:20 3:49 1:16 3:51 1:15 3:55 1:19 3:54 7:47

Pace

17% 3% 13% 30% 34% 3%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:02 1:02 8:12 110 79-133 902 168 110-178 4/4
0.25 1:58 57 7:34 134 132-137 1014 172 168-174 3/2
0.38 2:58 1:00 7:56 135 127-143 1071 174 166-180 8/1
0.50 3:55 57 7:35 138 136-141 1047 175 174-178 11/0
0.63 4:49 55 7:17 135 130-139 984 176 174-178 1/11
0.75 5:48 58 7:47 138 133-143 1073 176 170-180 8/5
0.88 6:45 57 7:37 142 140-144 1081 176 174-178 5/6
1.00 7:39 55 7:16 138 135-142 1004 176 174-178 4/6
1.13 8:36 57 7:32 139 131-143 1048 175 174-176 12/2
1.25 9:31 55 7:17 141 140-145 1028 176 174-178 13/4
1.38 10:21 50 6:43 143 142-144 960 175 172-178 8/11
1.50 11:18 57 7:37 141 139-144 1074 173 166-176 3/16
1.63 12:12 54 7:09 137 133-140 979 173 172-174 2/7
1.75 13:05 53 7:06 138 135-140 981 173 172-176 10/3
1.88 14:01 56 7:28 135 133-138 1008 172 170-174 2/11
2.00 14:56 55 7:17 133 126-136 968 173 170-174 4/9
2.13 15:50 54 7:14 134 127-137 968 173 172-178 3/9
2.25 16:45 56 7:25 134 131-136 993 172 168-174 2/6
2.38 17:49 1:04 +3 8:32 131 129-133 1118 172 160-176 4/10
2.50 18:46 56 7:30 137 129-146 1026 171 166-172 23/15
2.63 19:49 1:04 8:31 145 142-147 1236 172 170-174 20/16
2.75 20:51 1:02 8:15 146 143-149 1204 172 168-174 13/18
2.88 21:51 1:00 7:58 146 145-147 1162 172 168-174 23/8
3.00 22:47 56 7:28 142 136-146 1061 171 166-174 4/11
3.13 23:41 54 7:11 137 133-143 984 171 168-172 10/7
3.25 24:34 53 7:05 132 130-137 935 171 168-172 2/10
3.38 45:03 20:29 +19:31 2:43:52 138 85-146 22614 164 118-170 16/20
3.50 45:53 50 6:39 118 93-148 785 188 118-196 21/11
3.63 46:38 45 6:02 152 149-157 918 187 182-190 9/4
3.75 47:20 42 5:33 157 152-160 871 187 182-190 5/7
3.88 48:04 45 5:57 153 151-157 910 186 182-190 1/25
4.00 48:54 50 6:39 152 148-155 1011 184 180-188 14/6
4.13 50:28 1:33 12:27 139 123-156 1729 161 120-182 16/4
4.25 51:13 46 6:07 141 132-148 862 186 182-188 9/16
4.38 52:00 46 6:12 150 145-162 930 185 182-190 16/1
4.50 52:42 42 5:39 159 157-162 898 185 182-190 5/9
4.63 53:25 42 5:40 156 154-158 884 186 184-190 8/22
4.75 54:18 53 7:02 159 156-161 1119 185 182-188 16/6
4.88 55:44 1:26 11:27 146 131-160 1673 162 118-186 5/10
5.00 56:29 46 6:06 148 137-155 904 185 182-188 21/9
5.13 57:16 46 6:11 157 153-160 971 186 184-188 7/5
5.25 57:57 41 5:30 159 157-161 874 186 182-188 3/13
5.38 58:40 43 5:44 159 157-160 913 186 184-188 15/13
5.50 59:31 51 6:47 162 159-166 1099 186 182-188 12/15
5.63 1:00:55 1:24 11:14 147 135-166 1652 161 118-186 14/11
5.75 1:01:41 46 6:08 154 142-160 945 186 184-190 9/8
5.88 1:02:28 47 6:18 159 157-162 1002 186 184-188 11/6
6.00 1:03:10 42 5:33 162 159-164 900 185 182-188 2/26
6.13 1:03:53 42 5:39 160 158-163 904 185 182-188 15/5
6.25 1:04:45 52 6:58 162 159-165 1130 186 184-188 10/9
6.38 1:06:02 1:18 10:20 149 142-163 1540 164 122-186 23/8
6.50 1:06:47 44 5:54 155 147-161 915 186 182-190 7/6
6.63 1:07:34 47 6:18 161 158-164 1015 184 182-186 6/16
6.75 1:08:16 42 5:36 162 160-164 906 185 182-188 18/16
6.87 1:08:58 42 5:33 162 160-168 900 186 184-190 13/14
7.00 1:09:52 54 7:15 165 159-173 1195 181 118-188 11/10
7.12 1:11:08 1:17 10:13 155 143-172 1582 159 120-186 11/9
7.25 1:11:53 45 6:00 155 146-159 931 186 182-188 10/6
7.37 1:12:42 49 6:29 159 157-161 1031 185 182-186 2/26
7.50 1:13:25 43 5:42 162 159-169 925 186 184-190 27/6
7.62 1:14:09 44 5:53 159 156-162 934 185 182-190 7/10
7.75 1:15:06 57 7:36 162 158-164 1230 184 180-188 12/8
7.87 1:16:24 1:18 10:23 148 135-161 1537 161 120-186 10/5
8.00 1:17:09 45 6:03 153 145-158 927 186 182-188 8/14
8.12 1:17:56 47 6:17 161 158-165 1011 186 184-188 8/21
8.25 1:18:40 44 5:51 161 158-164 941 184 182-188 25/7
8.37 1:19:23 42 5:39 160 157-163 905 187 184-190 6/12
8.50 1:27:05 7:43 +6:45 1:01:41 145 91-165 8944 178 118-188 6/5
8.62 1:28:25 1:20 10:38 116 104-120 1234 165 162-168 6/6
8.75 1:29:53 1:28 +8 11:41 119 113-122 1390 164 162-166 9/6
8.87 1:31:17 1:24 +4 11:12 113 110-119 1266 164 158-166 9/6
9.00 1:32:35 1:18 10:27 125 119-133 1307 164 162-166 12/5
9.12 1:34:13 1:38 +26 13:00 122 109-132 1587 163 118-176 5/14
9.25 1:35:12 59 7:53 125 113-132 986 173 172-174 9/6
9.26 1:35:17 5 9:40 131 130-132 1266 172 172-172 0/0

Heart

144/173max
  • Show Beats/Mile

Elevation

Asc 450m, Range 61m, Flat prediction 1:08:22
Elevation Graph
Biggest Climbs (m) Min/mi
29 22.4% 7:08
23 14.8% 5:58
19 14.0% 6:35
19 5.2% 7:47
18 4.8% 6:04
17 13.3% 6:45
See your biggest climbs

Cadence

175 (196 max) Stride Length: 124cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 71.6 176 9.2 1:04:44 8:25
Walk 16.8 121 0.1 18:07 3:28:42
Pause 11.5 - - 12:26 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:23 5:32 61.63% More
800m 2:54 5:50 69.20% More
1km 3:45 6:01 69.77% More
Mile 6:28 6:28 68.46% More
5k 21:18 6:51 70.86% More
5 miles 34:14 6:51 71.87% More
10k 1:03:12 10:10 48.65% More

Predictions

Dist Time Per Mile WAVA
1M 6:27 6:27 68.71
5km 21:28 6:55 70.29
5M 35:33 7:07 69.21
10km 44:46 7:12 68.68
10M 1:14:08 7:25 68.61
Half 1:38:42 7:32 67.69
20M 2:34:34 7:44 68.49
Mara 3:25:47 7:51 68.60
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