Tue 14th Mar 2023 at 6:29pm by Cheeky Chappy

Run > Intervals

  • cold
  • 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
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

Pace

17% 83%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:06 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

Heart

143/172max
  • Show Beats/Mile

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

Distance Time Mins/mi WAVA Fastest
400m 1:28 5:55 58.03% More
800m 3:38 7:18 55.73% More
1km 4:33 7:20 57.79% More
Mile 7:27 7:27 60.01% More
5k 24:02 7:44 63.30% More
5 miles 39:09 7:50 63.38% More
10k 1:02:00 9:59 50.03% More

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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