Tue 7th Mar 2023 at 6:33pm by Cheeky Chappy

Run > Intervals
  • cold
  • Time
    49:39
  • Miles
    6.57
  • Min/mi
    7:33
  • Pacing
    0%
  • WAVA
    66.27
  • Stride(cm)
    123
  • Cals
    518
  • Cadence
    173
  • BPM
    135
  • %MHR
    82.4
  • B/mi
    1022
  • Asc(m)
    21
  • Surface
    Track

Notes & Comments

WAC - 6 x 800m at HMP off 400m jog recs
Icy track slowed us down.

Split Summary
===
1) 1m - 7:48(7:48/m) 126/139bpm [983b/mi] 80cal 7.7/8.58mph
2) 1m - 7:34(7:34/m) 143/153bpm [1081b/mi] 96cal 7.94/8.43mph
3) 0.03m - 16(9:31/m) 132/148bpm [1256b/mi] 2cal 6.31/8.37mph
4) 0.51m - 3:06(6:07/m) 127/139bpm [777b/mi] 28cal 9.8/11.23mph
5) 0.27m - 2:09(8:05/m) 146/156bpm [1180b/mi] 27cal 7.42/9.66mph
6) 0.5m - 3:10(6:17/m) 138/151bpm [867b/mi] 34cal 9.55/10.18mph
7) 0.25m - 2:10(8:37/m) 136/143bpm [1171b/mi] 21cal 6.97/9.6mph
8) 0.49m - 3:12(6:31/m) 141/148bpm [920b/mi] 36cal 9.2/10.69mph
9) 0.26m - 2:39(10:10/m) 137/149bpm [1394b/mi] 25cal 5.9/9.35mph
10) 0.49m - 3:10(6:27/m) 140/149bpm [903b/mi] 34cal 9.31/9.56mph
11) 0.26m - 2:43(10:30/m) 120/142bpm [1259b/mi] 19cal 5.72/9.75mph
12) 0.5m - 3:11(6:23/m) 138/143bpm [881b/mi] 31cal 9.4/11.61mph
13) 0.26m - 2:46(10:41/m) 136/148bpm [1454b/mi] 24cal 5.61/9.08mph
14) 0.5m - 3:14(6:29/m) 142/146bpm [921b/mi] 34cal 9.25/10.18mph
15) 0.26m - 2:31(9:45/m) 144/153bpm [1403b/mi] 27cal 6.16/9.73mph
7:48 7:34 16 3:06 2:09 3:10 2:10 3:12 2:39 3:10 2:43 3:11 2:46 3:14 2:31

Pace

15% 27% 14% 19% 21% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 35 35 9:13 98 77-122 904 170 168-172 0/1
0.13 1:04 29 7:47 122 120-123 950 172 170-174 1/0
0.19 1:36 32 8:31 125 121-127 1064 173 172-174 1/1
0.25 2:04 29 7:38 123 122-126 938 174 172-176 1/1
0.31 2:36 31 8:21 123 121-125 1026 174 174-174 2/1
0.38 3:02 26 6:58 123 120-125 857 173 172-174 1/2
0.44 3:31 29 7:50 127 125-129 995 175 174-176 1/0
0.50 3:59 28 7:22 129 127-132 950 174 172-176 2/2
0.56 4:29 31 8:09 129 127-131 1051 175 174-176 0/1
0.63 4:55 26 6:58 130 129-132 906 175 174-176 2/0
0.69 5:25 29 7:51 131 130-133 1028 175 174-176 1/1
0.75 5:54 29 7:42 134 130-138 1033 174 170-176 2/3
0.81 6:24 30 8:05 136 135-138 1099 174 174-176 1/3
0.88 6:52 28 7:21 137 134-139 1007 176 174-176 1/2
0.94 7:18 27 7:05 130 128-132 921 175 172-176 1/0
1.00 7:47 29 7:38 132 130-134 1008 176 174-178 3/2
1.06 8:17 30 8:01 133 132-135 1067 175 174-176 0/1
1.13 8:45 28 7:27 135 133-137 1006 174 172-176 1/2
1.19 9:14 29 7:47 134 131-137 1043 173 168-176 1/1
1.25 9:40 26 6:54 136 131-140 938 173 168-174 2/1
1.31 10:10 30 8:04 140 139-141 1129 174 174-176 1/2
1.38 10:38 28 7:27 148 144-152 1102 173 172-174 2/2
1.44 11:06 28 7:35 149 147-151 1131 174 172-174 1/1
1.50 11:34 28 7:20 145 144-147 1064 174 172-176 2/1
1.56 12:05 31 8:12 146 144-148 1197 174 174-176 1/2
1.63 12:32 28 7:22 143 140-146 1054 173 172-174 3/2
1.69 13:01 28 7:31 143 140-146 1075 175 174-176 3/0
1.75 13:27 27 7:08 143 141-145 1020 172 170-174 1/2
1.81 13:59 31 8:24 146 142-153 1225 173 170-174 2/1
1.88 14:26 27 7:12 151 149-152 1087 172 170-174 0/0
1.94 14:53 28 7:21 145 143-146 1065 172 170-174 1/0
2.00 15:20 27 7:11 146 145-148 1049 173 172-174 2/2
2.06 31:02 15:42 +16:32 4:11:10 105 81-147 26373 178 170-186 1/0
2.13 32:38 1:36 25:41 110 93-120 2826 181 178-186 1/2
2.19 33:06 27 7:17 124 121-132 903 181 180-182 2/2
2.25 33:28 22 5:59 133 131-135 796 182 180-184 3/1
2.31 33:51 23 6:10 135 133-137 833 183 182-184 2/0
2.38 34:15 24 6:19 134 133-135 847 183 182-186 0/1
2.44 34:39 24 6:24 134 133-136 858 183 182-184 0/0
2.50 35:02 23 6:07 137 136-139 839 183 182-184 1/0
2.56 36:03 1:01 +25 16:12 134 125-137 2171 168 110-182 1/2
2.63 36:32 29 7:41 148 135-156 1138 175 170-180 0/0
2.69 36:59 28 7:24 150 148-152 1111 171 170-172 0/2
2.75 37:27 28 7:21 150 148-152 1102 171 170-172 3/3
2.81 37:53 26 6:50 149 145-150 1018 172 170-174 1/2
2.88 38:16 23 6:12 146 140-150 905 180 174-184 4/2
2.94 38:38 23 6:02 140 139-142 844 179 178-180 1/1
3.00 39:03 25 6:35 141 138-142 928 180 180-182 1/1
3.06 39:25 22 5:56 137 135-140 813 180 180-184 1/1
3.13 39:50 25 6:39 135 134-137 899 181 180-182 2/2
3.19 40:14 24 6:20 136 135-137 861 180 178-182 1/1
3.25 40:39 25 6:38 134 132-135 888 180 178-182 2/1
3.31 41:05 27 7:04 133 132-135 940 180 174-182 2/0
3.38 41:41 36 9:37 133 131-135 1279 159 118-174 2/2
3.44 42:12 30 8:06 136 134-138 1103 171 170-172 1/1
3.50 42:41 29 7:45 136 134-138 1054 171 170-172 1/2
3.56 43:10 29 7:47 141 137-143 1097 171 170-174 3/1
3.63 43:32 22 5:59 143 141-146 857 183 174-186 1/1
3.69 43:55 22 5:56 144 141-148 855 182 178-184 1/2
3.75 44:21 26 6:52 141 139-142 969 179 178-182 1/3
3.81 44:45 25 6:32 137 135-140 895 180 178-182 1/2
3.88 45:12 27 7:17 140 138-142 1019 180 178-180 0/1
3.94 45:37 24 6:29 142 141-143 921 180 178-182 0/1
4.00 46:03 26 6:59 139 136-141 970 178 178-178 0/1
4.06 46:34 32 8:24 139 136-142 1169 168 108-180 1/1
4.13 47:29 55 14:33 129 118-140 1876 130 104-170 3/1
4.19 48:01 32 8:29 142 138-148 1205 170 166-174 2/0
4.25 48:31 30 8:02 139 138-142 1116 169 168-170 1/1
4.31 49:01 30 8:00 141 139-145 1128 170 168-174 1/2
4.38 49:26 25 6:40 145 142-146 967 181 174-182 3/3
4.44 49:50 24 6:28 147 146-149 950 183 182-184 1/1
4.50 50:16 25 6:48 146 143-149 993 180 178-182 0/1
4.56 50:38 23 6:05 141 139-145 857 182 182-184 3/0
4.62 51:03 25 6:37 138 136-141 913 182 180-184 0/0
4.69 51:28 24 6:32 138 136-140 900 181 178-184 0/2
4.75 51:52 24 6:29 139 137-142 900 181 180-184 0/1
4.81 52:20 28 7:28 97 70-144 724 180 178-184 1/1
4.87 53:17 57 15:06 106 101-112 1600 135 96-178 1/2
4.94 53:50 34 9:02 119 102-135 1076 170 168-170 2/1
5.00 54:23 33 8:48 139 135-142 1223 171 170-172 2/0
5.06 54:54 30 8:07 140 137-142 1137 171 170-174 1/1
5.12 55:16 22 5:49 141 139-142 821 185 178-188 3/2
5.19 55:38 22 5:55 139 136-142 823 183 180-186 1/1
5.25 56:06 28 7:26 136 134-139 1012 178 176-180 3/2
5.31 56:30 24 6:21 136 135-137 863 180 180-182 1/2
5.38 56:54 24 6:32 138 135-140 901 183 182-184 1/3
5.44 57:16 22 5:46 139 138-140 802 181 180-184 1/1
5.50 57:41 25 6:46 139 137-140 940 180 176-182 1/2
5.56 58:06 25 6:33 141 138-145 924 180 178-182 0/2
5.63 59:14 1:08 18:14 133 123-146 2424 122 106-182 0/1
5.69 59:46 32 8:37 131 120-144 1128 168 162-170 0/1
5.75 1:00:18 32 8:33 143 137-148 1222 170 168-172 2/1
5.81 1:00:48 29 7:52 140 138-143 1101 170 170-172 2/0
5.88 1:01:13 25 6:41 142 141-143 949 178 174-180 2/1
5.94 1:01:37 24 6:17 144 142-146 905 180 178-182 3/1
6.00 1:02:02 26 6:54 145 143-146 999 180 178-182 1/2
6.06 1:02:26 23 6:16 139 136-144 871 182 180-184 3/1
6.13 1:02:51 25 6:38 141 138-143 935 185 182-188 1/2
6.19 1:03:14 23 6:06 140 139-142 854 180 180-182 1/2
6.25 1:03:40 26 7:01 143 140-145 1003 184 182-186 1/5
6.31 1:04:03 23 6:07 141 140-144 861 184 182-186 1/1
6.38 1:04:54 51 13:35 136 130-141 1846 146 100-180 0/3
6.44 1:05:26 33 8:43 146 145-148 1273 169 168-170 2/0
6.50 1:05:59 33 8:46 151 148-153 1324 172 170-174 1/1
6.56 1:06:30 31 8:09 150 147-153 1222 170 168-170 2/1
6.57 1:06:35 5 9:11 152 152-152 1396 168 168-168 0/0

Heart

135/156max
  • Show Beats/Mile

Elevation

Asc 21m, Range 11m, Flat prediction 49:39
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

173 (188 max) Stride Length: 123cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 75.9 176 6.5 46:28 9:49
Walk 3.7 109 0.1 3:05 27:15
Still 0.1 - - 6 -
Pause 20.3 - - 16:57 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:29 5:58 57.53% More
800m 3:02 6:07 66.48% More
1km 4:01 6:29 65.44% More
Mile 6:51 6:51 65.16% More
5k 23:10 7:27 65.68% More
5 miles 53:35 10:43 46.32% More
10k 1:03:11 10:10 49.10% More

Predictions

Dist Time Per Mile WAVA
1M 6:37 6:37 67.52
5km 22:17 7:10 68.28
5M 37:04 7:25 66.96
10km 46:46 7:32 66.33
10M 1:17:50 7:47 65.94
Half 1:43:54 7:56 64.89
20M 2:43:23 8:10 65.39
Mara 3:38:08 8:20 65.31
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