Wed 25th Jan 2023 at 5:32pm by McGettingThere

Run > Intervals
  • Time
    50:03
  • Miles
    5.00
  • Min/mi
    10:01
  • Pacing
    43%
  • WAVA
    47.95
  • Stride(cm)
    90
  • Cals
    406
  • Cadence
    178
  • BPM
    137
  • %MHR
    76.8
  • B/mi
    1368
  • Surface
    Road

Notes & Comments

Tready Speedwork.
1 mile warmup - from 10 - 12 kmh.
5 x 400 @ 16kph off 90 secs rest (reduced to 80s for last couple)
3 x 450 @ 16kph off 80 s
1 x 450 @ 16.2 kph off 80s
1 x 450 @ 16.5kph (17 for the last 100)
1 mile @ 12kph cool down then remainder to 50 mins @ 10kph.
Felt pretty good.

Split Summary
===
1) 0.92m - 8:37(9:23/m) 143/161bpm [1342b/mi] 63cal
2) 0.2m - 1:25(7:09/m) 156/161bpm [1114b/mi] 16cal
3) 0.01m - 1:32(1:45:27/m) 120/165bpm [12654b/mi] 10cal
4) 0.21m - 1:31(7:19/m) 148/161bpm [1082b/mi] 15cal
5) 0.02m - 1:29(1:35:18/m) 122/161bpm [11626b/mi] 10cal
6) 0.2m - 1:31(7:30/m) 149/162bpm [1118b/mi] 15cal
7) 0.01m - 1:31(1:48:48/m) 120/163bpm [13056b/mi] 9cal
8) 0.21m - 1:33(7:18/m) 151/164bpm [1101b/mi] 15cal
9) 0.01m - 1:21(1:44:59/m) 132/164bpm [13858b/mi] 10cal
10) 0.21m - 1:32(7:24/m) 151/164bpm [1117b/mi] 15cal
11) 0.01m - 1:21(1:43:01/m) 130/164bpm [13392b/mi] 9cal
12) 0.23m - 1:42(7:22/m) 154/165bpm [1135b/mi] 17cal
13) 0.01m - 1:20(2:10:27/m) 131/166bpm [17088b/mi] 10cal
14) 0.23m - 1:42(7:21/m) 149/165bpm [1096b/mi] 15cal
15) 0.01m - 1:19(2:33:51/m) 132/166bpm [20308b/mi] 9cal
16) 0.23m - 1:44(7:27/m) 144/166bpm [1073b/mi] 13cal
17) 0.01m - 1:18(2:47:32/m) 132/166bpm [22114b/mi] 9cal
18) 0.22m - 1:40(7:28/m) 142/167bpm [1060b/mi] 13cal
19) 0.01m - 1:20(1:40:09/m) 136/167bpm [13620b/mi] 10cal
20) 0.23m - 1:40(7:22/m) 158/170bpm [1165b/mi] 17cal
21) 0.01m - 1:14(2:13:27/m) 138/170bpm [18415b/mi] 9cal
22) 1m - 9:31(9:31/m) 147/153bpm [1400b/mi] 84cal
23) 0.21m - 2:07(10:18/m) 139/143bpm [1433b/mi] 13cal
8:37 1:25 1:32 1:31 1:29 1:31 1:31 1:33 1:21 1:32 1:21 1:42 1:20 1:42 1:19 1:44 1:18 1:40 1:20 1:40 1:14 9:31 2:07

Pace

15% 14% 37% 8% 25%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.06 52 52 13:45 100 81-125 1375 175 130-190
0.13 1:27 35 9:28 131 129-132 1240 173 172-174
0.19 2:02 35 9:14 137 133-141 1265 174 172-176
0.25 2:37 35 9:21 141 138-142 1318 174 172-176
0.31 3:11 34 9:06 141 139-142 1282 172 172-174
0.38 3:44 33 8:52 140 138-143 1240 172 170-176
0.44 4:18 34 9:01 146 144-149 1318 172 172-174
0.50 4:52 34 9:03 153 151-156 1385 175 174-178
0.56 5:25 34 8:58 157 156-158 1407 176 174-178
0.63 5:59 34 8:59 156 155-157 1401 176 176-176
0.69 6:33 34 9:06 158 157-158 1437 176 174-178
0.75 7:06 33 8:47 159 157-160 1397 175 174-176
0.81 7:40 33 8:55 158 156-159 1410 174 174-174
0.88 8:14 34 9:10 150 148-154 1375 174 172-176
0.94 8:45 31 8:20 149 147-152 1241 178 174-188
1.00 9:12 26 7:02 155 154-157 1090 192 190-192
1.06 9:38 26 7:01 158 157-159 1109 190 186-194
1.13 10:04 26 6:58 161 158-165 1123 187 186-188
1.19 11:46 1:42 27:12 120 83-161 3263 182 174-186
1.25 12:26 40 10:42 150 144-154 1604 186 184-188
1.31 12:53 27 7:17 158 155-159 1152 186 184-188
1.38 14:43 1:50 29:19 123 90-160 3607 181 172-196
1.44 15:13 29 7:47 144 135-153 1122 186 184-188
1.50 15:40 28 7:22 157 154-160 1156 185 184-186
1.56 16:19 38 10:14 160 159-162 1636 185 184-186
1.63 18:00 1:41 26:56 117 80-156 3152 180 172-192
1.69 18:29 29 7:43 153 148-157 1182 189 188-190
1.75 18:55 27 7:04 161 159-162 1138 190 188-192
1.81 20:36 1:41 26:49 132 105-164 3541 165 114-190
1.88 21:06 30 7:59 145 137-152 1159 183 182-184
1.94 21:33 28 7:20 157 155-160 1152 183 182-184
2.00 22:00 27 7:13 161 160-163 1161 182 182-182
2.06 23:42 1:41 27:02 129 102-160 3488 179 170-182
2.13 24:12 30 8:00 154 148-158 1232 184 182-186
2.19 24:39 27 7:11 161 159-163 1156 183 182-184
2.25 25:06 28 7:26 164 163-165 1220 184 184-184
2.31 26:51 1:44 27:46 125 95-162 3472 180 170-184
2.38 27:18 27 7:18 154 148-159 1125 182 180-182
2.44 27:45 27 7:16 160 159-162 1162 182 180-182
2.50 29:22 1:37 25:46 139 105-166 3582 178 172-180
2.56 29:56 34 9:09 115 105-127 1052 181 180-182
2.63 30:25 28 7:35 147 122-161 1114 181 180-182
2.69 30:52 27 7:19 163 162-164 1194 182 182-182
2.75 32:31 1:38 26:16 130 103-166 3414 179 172-184
2.81 33:04 33 8:52 115 93-149 1020 181 180-182
2.88 33:31 27 7:17 159 154-163 1157 183 182-184
2.94 33:58 27 7:11 164 163-165 1178 183 182-184
3.00 35:39 1:41 27:00 133 103-167 3590 179 174-184
3.06 36:09 30 7:59 154 147-160 1230 183 182-184
3.13 36:37 28 7:22 164 161-166 1209 186 186-188
3.19 37:03 26 6:59 168 166-170 1174 187 186-190
3.25 38:44 1:41 26:55 129 101-168 3472 183 92-256
3.31 39:28 44 11:47 142 140-144 1674 170 170-170
3.38 40:04 36 9:29 146 144-147 1384 171 170-172
3.44 40:41 37 9:53 148 147-150 1462 170 168-172
3.50 41:16 35 9:16 150 150-151 1391 169 168-170
3.56 41:50 34 9:08 150 148-152 1369 170 168-172
3.63 42:24 34 9:07 148 147-149 1348 168 166-170
3.69 43:00 36 9:37 150 149-150 1444 178 176-180
3.75 43:34 34 9:02 148 144-149 1337 173 172-174
3.81 44:08 34 9:05 150 149-151 1364 172 170-172
3.88 44:42 34 9:03 150 149-151 1359 172 172-172
3.94 45:16 34 8:58 149 148-150 1336 172 172-172
4.00 45:50 34 9:04 150 148-151 1359 170 170-172
4.06 46:23 34 8:59 150 149-152 1348 169 166-170
4.13 47:02 38 10:15 146 144-148 1497 168 166-172
4.19 47:41 39 10:26 141 140-142 1470 168 166-168
4.25 48:20 39 10:23 138 135-141 1433 166 166-166
4.31 48:59 39 10:31 141 138-142 1482 166 164-168
4.38 49:37 38 10:08 139 138-141 1408 166 166-166
4.42 50:03 26 10:19 140 139-142 1444 167 166-168

Heart

137/170max
  • Show Beats/Mile

Cadence

178 (256 max) Stride Length: 90cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 80.4 178 4.4 40:13 9:06
Walk 0.4 112 0 13 INF:00:00
Still 19.2 - - 9:37 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:49 7:20 45.57% More
800m 4:03 8:10 48.18% More
1km 5:10 8:19 49.30% More
Mile 8:37 8:37 50.24% More
5k 35:58 11:35 40.94% More

Predictions

Dist Time Per Mile WAVA
1M 7:52 7:52 55.00
5km 28:57 9:19 50.87
5M 50:03 10:01 47.93
10km 1:04:16 10:21 46.62
10M 1:51:05 11:07 44.59
Half 2:31:33 11:34 42.92
20M 4:06:34 12:20 41.80
Mara 5:36:23 12:50 40.86
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