Tue 14th Mar 2023 at 6:29pm by Cheeky Chappy
Run > Intervals
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Time
1:05:14
-
Miles 8.33
-
Min/mi 7:50
-
Pacing
0%
-
WAVA
64.90
-
Stride(cm)
120
-
Cals
751
-
Cadence
172
-
BPM
143
-
%MHR
87.5
-
B/mi 1124
-
Asc(m)
17
-
Surface
Road
Notes & Comments
WAC - 12 x 400m off 400m easy recs
Sore from race on Sunday
Split Summary
===
1) 1mi - 8:13(8:13/mi) 131/139bpm [1076b/mi] 90cal 7.3/8.47mph
2) 1mi - 7:51(7:51/mi) 147/155bpm [1153b/mi] 105cal 7.65/8.25mph
3) 0.56mi - 4:13(7:31/mi) 150/160bpm [1128b/mi] 57cal 7.98/8.6mph
4) 0.24mi - 1:35(6:28/mi) 112/126bpm [724b/mi] 9cal 9.28/10.5mph
5) 0.26mi - 2:17(8:46/mi) 134/139bpm [1175b/mi] 23cal 6.85/9.37mph
6) 0.25mi - 1:34(6:21/mi) 137/140bpm [869b/mi] 16cal 9.46/9.98mph
7) 0.26mi - 2:26(9:11/mi) 134/140bpm [1230b/mi] 24cal 6.54/9.54mph
8) 0.25mi - 1:33(6:18/mi) 137/141bpm [863b/mi] 16cal 9.52/10.44mph
9) 0.26mi - 2:23(9:04/mi) 135/142bpm [1224b/mi] 23cal 6.62/9.41mph
10) 0.24mi - 1:32(6:17/mi) 138/141bpm [867b/mi] 16cal 9.55/10.75mph
11) 0.26mi - 2:23(9:13/mi) 141/151bpm [1300b/mi] 25cal 6.51/9.48mph
12) 0.24mi - 1:32(6:27/mi) 149/154bpm [962b/mi] 20cal 9.3/10.31mph
13) 0.26mi - 2:23(9:17/mi) 148/153bpm [1373b/mi] 30cal 6.47/9.71mph
14) 0.24mi - 1:33(6:24/mi) 149/151bpm [954b/mi] 20cal 9.37/10.33mph
15) 0.26mi - 2:25(9:15/mi) 151/158bpm [1398b/mi] 31cal 6.48/9.89mph
16) 0.25mi - 1:31(6:12/mi) 158/162bpm [979b/mi] 22cal 9.68/10.4mph
17) 0.25mi - 2:32(9:59/mi) 155/165bpm [1547b/mi] 34cal 6.01/9.83mph
18) 0.24mi - 1:25(5:55/mi) 166/172bpm [982b/mi] 22cal 10.14/11mph
19) 0.25mi - 2:29(9:44/mi) 154/168bpm [1498b/mi] 32cal 6.17/10.81mph
20) 0.25mi - 1:28(5:54/mi) 158/162bpm [932b/mi] 20cal 10.17/11.08mph
21) 0.25mi - 2:32(10:13/mi) 145/160bpm [1482b/mi] 25cal 5.87/10.48mph
22) 0.25mi - 1:29(5:55/mi) 152/158bpm [899b/mi] 19cal 10.14/10.96mph
23) 0.25mi - 2:27(9:44/mi) 134/144bpm [1305b/mi] 15cal 6.16/9.87mph
24) 0.24mi - 1:29(6:12/mi) 144/149bpm [892b/mi] 14cal 9.68/11.33mph
25) 0.26mi - 2:20(8:56/mi) 147/153bpm [1314b/mi] 25cal 6.71/10.58mph
26) 0.24mi - 1:32(6:24/mi) 148/151bpm [947b/mi] 16cal 9.38/11.23mph
27) 0.01mi - 10(11:32/mi) 148/150bpm [1708b/mi] 2cal 5.2/10.81mph
Sore from race on Sunday
Split Summary
===
1) 1mi - 8:13(8:13/mi) 131/139bpm [1076b/mi] 90cal 7.3/8.47mph
2) 1mi - 7:51(7:51/mi) 147/155bpm [1153b/mi] 105cal 7.65/8.25mph
3) 0.56mi - 4:13(7:31/mi) 150/160bpm [1128b/mi] 57cal 7.98/8.6mph
4) 0.24mi - 1:35(6:28/mi) 112/126bpm [724b/mi] 9cal 9.28/10.5mph
5) 0.26mi - 2:17(8:46/mi) 134/139bpm [1175b/mi] 23cal 6.85/9.37mph
6) 0.25mi - 1:34(6:21/mi) 137/140bpm [869b/mi] 16cal 9.46/9.98mph
7) 0.26mi - 2:26(9:11/mi) 134/140bpm [1230b/mi] 24cal 6.54/9.54mph
8) 0.25mi - 1:33(6:18/mi) 137/141bpm [863b/mi] 16cal 9.52/10.44mph
9) 0.26mi - 2:23(9:04/mi) 135/142bpm [1224b/mi] 23cal 6.62/9.41mph
10) 0.24mi - 1:32(6:17/mi) 138/141bpm [867b/mi] 16cal 9.55/10.75mph
11) 0.26mi - 2:23(9:13/mi) 141/151bpm [1300b/mi] 25cal 6.51/9.48mph
12) 0.24mi - 1:32(6:27/mi) 149/154bpm [962b/mi] 20cal 9.3/10.31mph
13) 0.26mi - 2:23(9:17/mi) 148/153bpm [1373b/mi] 30cal 6.47/9.71mph
14) 0.24mi - 1:33(6:24/mi) 149/151bpm [954b/mi] 20cal 9.37/10.33mph
15) 0.26mi - 2:25(9:15/mi) 151/158bpm [1398b/mi] 31cal 6.48/9.89mph
16) 0.25mi - 1:31(6:12/mi) 158/162bpm [979b/mi] 22cal 9.68/10.4mph
17) 0.25mi - 2:32(9:59/mi) 155/165bpm [1547b/mi] 34cal 6.01/9.83mph
18) 0.24mi - 1:25(5:55/mi) 166/172bpm [982b/mi] 22cal 10.14/11mph
19) 0.25mi - 2:29(9:44/mi) 154/168bpm [1498b/mi] 32cal 6.17/10.81mph
20) 0.25mi - 1:28(5:54/mi) 158/162bpm [932b/mi] 20cal 10.17/11.08mph
21) 0.25mi - 2:32(10:13/mi) 145/160bpm [1482b/mi] 25cal 5.87/10.48mph
22) 0.25mi - 1:29(5:55/mi) 152/158bpm [899b/mi] 19cal 10.14/10.96mph
23) 0.25mi - 2:27(9:44/mi) 134/144bpm [1305b/mi] 15cal 6.16/9.87mph
24) 0.24mi - 1:29(6:12/mi) 144/149bpm [892b/mi] 14cal 9.68/11.33mph
25) 0.26mi - 2:20(8:56/mi) 147/153bpm [1314b/mi] 25cal 6.71/10.58mph
26) 0.24mi - 1:32(6:24/mi) 148/151bpm [947b/mi] 16cal 9.38/11.23mph
27) 0.01mi - 10(11:32/mi) 148/150bpm [1708b/mi] 2cal 5.2/10.81mph
8:13 7:51 4:13 1:35 2:17 1:34 2:26 1:33 2:23 1:32 2:23 1:32 2:23 1:33 2:25 1:31 2:32 1:25 2:29 1:28 2:32 1:29 2:27 1:29 2:20 1:32 10
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:06 | 1:06 | 8:49 | 125 113-132 | 1102 | 170 168-172 | 2/3 |
0.25 | 2:08 | 1:02 | 8:19 | 130 127-134 | 1081 | 171 170-174 | 2/2 |
0.38 | 3:10 | 1:02 | 8:15 | 128 125-132 | 1057 | 173 170-174 | 3/3 |
0.50 | 4:11 | 1:00 | 8:04 | 132 130-135 | 1064 | 174 172-176 | 3/3 |
0.63 | 5:14 | 1:03 | 8:28 | 134 129-139 | 1133 | 173 172-176 | 3/2 |
0.75 | 6:12 | 58 | 7:44 | 131 129-134 | 1014 | 173 170-174 | 4/5 |
0.88 | 7:13 | 1:01 | 8:08 | 132 129-135 | 1073 | 172 170-174 | 3/1 |
1.00 | 8:12 | 59 | 7:49 | 135 132-137 | 1056 | 172 170-174 | 4/5 |
1.13 | 9:14 | 1:02 | 8:13 | 140 135-145 | 1150 | 173 170-174 | 4/3 |
1.25 | 10:13 | 59 | 7:56 | 143 141-145 | 1133 | 173 172-176 | 4/6 |
1.38 | 11:14 | 1:01 | 8:07 | 143 140-148 | 1160 | 172 170-174 | 1/1 |
1.50 | 12:13 | 59 | 7:52 | 147 145-149 | 1158 | 172 170-174 | 3/2 |
1.63 | 13:12 | 59 | 7:56 | 150 146-154 | 1189 | 174 172-174 | 2/2 |
1.75 | 14:09 | 56 | 7:30 | 152 148-154 | 1140 | 173 170-174 | 6/3 |
1.88 | 15:07 | 58 | 7:46 | 152 149-155 | 1181 | 173 170-174 | 2/2 |
2.00 | 16:03 | 56 | 7:27 | 151 149-153 | 1126 | 174 172-176 | 3/5 |
2.13 | 17:00 | 57 | 7:36 | 152 150-154 | 1156 | 174 174-176 | 3/3 |
2.25 | 17:56 | 57 | 7:33 | 154 152-156 | 1161 | 174 170-176 | 3/4 |
2.38 | 18:52 | 56 | 7:27 | 155 153-159 | 1155 | 174 172-174 | 3/2 |
2.50 | 19:44 | 52 | 6:55 | 151 140-157 | 1044 | 174 174-176 | 5/4 |
2.63 | 34:18 | 14:34 +13:54 | 1:56:34 | 103 78-143 | 12006 | 181 174-186 | 2/1 |
2.75 | 35:23 | 1:05 | 8:36 | 119 111-124 | 1024 | 180 178-184 | 2/3 |
2.88 | 36:28 | 1:06 | 8:44 | 128 124-139 | 1118 | 173 114-182 | 3/1 |
3.00 | 37:29 | 1:01 | 8:05 | 137 134-139 | 1108 | 172 172-174 | 3/3 |
3.13 | 38:23 | 54 | 7:14 | 136 133-139 | 984 | 175 172-182 | 1/5 |
3.25 | 39:11 | 47 | 6:18 | 137 135-139 | 862 | 181 180-182 | 2/2 |
3.38 | 40:22 | 1:12 | 9:35 | 134 126-140 | 1285 | 177 166-182 | 5/3 |
3.50 | 41:23 | 1:01 | 8:06 | 136 128-140 | 1103 | 172 168-174 | 1/5 |
3.63 | 42:18 | 54 | 7:15 | 133 127-137 | 964 | 174 170-182 | 3/3 |
3.75 | 43:06 | 48 | 6:25 | 138 137-141 | 886 | 179 178-180 | 3/1 |
3.88 | 44:12 | 1:06 | 8:50 | 134 124-139 | 1183 | 159 108-180 | 2/1 |
4.00 | 45:15 | 1:03 | 8:21 | 137 133-142 | 1144 | 172 170-176 | 3/2 |
4.13 | 46:10 | 56 | 7:27 | 138 135-140 | 1028 | 175 170-186 | 2/3 |
4.25 | 46:58 | 47 | 6:18 | 137 135-139 | 864 | 182 180-184 | 2/2 |
4.38 | 48:06 | 1:08 | 9:07 | 135 127-140 | 1231 | 160 106-182 | 2/3 |
4.50 | 49:09 | 1:02 | 8:20 | 142 134-150 | 1183 | 171 170-176 | 1/3 |
4.63 | 50:06 | 57 | 7:37 | 150 146-153 | 1142 | 173 170-178 | 3/1 |
4.75 | 50:55 | 49 | 6:34 | 148 144-154 | 973 | 180 178-182 | 2/2 |
4.88 | 52:07 | 1:12 | 9:38 | 147 138-151 | 1416 | 163 106-182 | 2/3 |
5.00 | 53:07 | 1:00 | 8:00 | 147 137-151 | 1176 | 172 170-174 | 4/2 |
5.13 | 54:03 | 55 | 7:23 | 149 146-151 | 1100 | 175 170-184 | 2/5 |
5.25 | 54:51 | 48 | 6:26 | 149 147-151 | 959 | 181 180-182 | 3/3 |
5.38 | 56:05 | 1:14 | 9:51 | 147 140-151 | 1449 | 150 106-182 | 3/4 |
5.50 | 57:05 | 1:00 | 7:58 | 152 139-157 | 1210 | 171 156-174 | 2/2 |
5.63 | 57:59 | 55 | 7:17 | 156 154-158 | 1137 | 175 172-182 | 3/1 |
5.75 | 58:47 | 47 | 6:20 | 158 153-162 | 1000 | 181 180-182 | 5/5 |
5.88 | 1:00:03 | 1:17 | 10:14 | 155 140-162 | 1586 | 153 104-182 | 2/2 |
6.00 | 1:01:08 | 1:04 | 8:36 | 155 138-164 | 1332 | 172 166-174 | 2/3 |
6.13 | 1:02:02 | 54 | 7:10 | 163 161-164 | 1168 | 176 172-184 | 1/1 |
6.25 | 1:02:47 | 46 | 6:06 | 168 165-172 | 1025 | 184 182-186 | 3/1 |
6.38 | 1:04:02 | 1:15 | 10:00 | 156 137-170 | 1559 | 149 94-186 | 1/4 |
6.50 | 1:05:04 | 1:01 | 8:12 | 155 138-164 | 1270 | 172 168-178 | 4/4 |
6.63 | 1:05:58 | 54 | 7:12 | 158 154-160 | 1137 | 177 172-188 | 2/1 |
6.75 | 1:06:43 | 45 | 6:03 | 157 153-161 | 950 | 184 182-188 | 2/3 |
6.87 | 1:08:02 | 1:19 | 10:31 | 149 125-162 | 1567 | 153 92-186 | 3/2 |
7.00 | 1:09:05 | 1:03 | 8:21 | 144 132-152 | 1203 | 173 170-178 | 5/5 |
7.12 | 1:10:00 | 55 | 7:21 | 151 144-158 | 1111 | 175 170-182 | 3/3 |
7.25 | 1:10:45 | 45 | 5:58 | 153 150-156 | 913 | 184 184-186 | 1/4 |
7.37 | 1:12:06 | 1:22 | 10:53 | 136 115-157 | 1480 | 146 100-188 | 1/2 |
7.50 | 1:13:01 | 54 | 7:16 | 134 119-139 | 973 | 173 170-176 | 3/2 |
7.62 | 1:13:55 | 54 | 7:15 | 141 139-143 | 1021 | 177 172-184 | 2/3 |
7.75 | 1:14:42 | 47 | 6:16 | 144 140-146 | 901 | 183 182-184 | 3/2 |
7.87 | 1:15:52 | 1:10 | 9:20 | 146 140-149 | 1363 | 164 96-186 | 5/2 |
8.00 | 1:16:51 | 59 | 7:56 | 148 144-152 | 1173 | 173 172-174 | 3/3 |
8.12 | 1:17:44 | 52 | 6:57 | 146 142-149 | 1014 | 176 172-182 | 4/3 |
8.25 | 1:18:32 | 49 | 6:31 | 147 146-149 | 958 | 181 180-182 | 4/4 |
8.33 | 1:19:07 | 35 | 7:19 | 148 145-151 | 1083 | 183 180-186 | 2/1 |
Elevation
Asc 17m,
Range 12m, Flat prediction 1:05:14
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
172 (188 max)
Stride Length: 120cm
Run: 93.7%
Walk: 6.3%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:45 | 6:45 | 66.19 |
5km | 22:42 | 7:18 | 67.02 |
5M | 37:47 | 7:33 | 65.69 |
10km | 47:40 | 7:40 | 65.07 |
10M | 1:19:19 | 7:56 | 64.70 |
Half | 1:45:53 | 8:05 | 63.67 |
20M | 2:46:32 | 8:20 | 64.15 |
Mara | 3:42:19 | 8:29 | 64.08 |
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