Wed 22nd Mar 2023 at 11:50am by Cheeky Chappy

Run > General

  • Time
    1:14:44
  • Miles
    10.20
  • Min/mi
    7:20
  • Pacing
    78%
  • WAVA
    70.14
  • Stride(cm)
    126
  • Cals
    969
  • Cadence
    175
  • BPM
    154
  • %MHR
    93.9
  • B/mi
    1129
  • Asc(m)
    59
  • Surface
    Road

Notes & Comments

Goldsworth 10 - Intervals: 5 x 2km efforts off 1km easy recs (windy!)

Split Summary
===
1) 1mi - 7:38(7:38/mi) 140/158bpm [1069b/mi] 97cal 7.86/8.52mph
2) 0.15mi - 1:03(6:59/mi) 150/152bpm [1046b/mi] 15cal 8.6/8.91mph
3) 1mi - 6:32(6:32/mi) 157/167bpm [1026b/mi] 98cal 9.18/10.5mph
4) 0.24mi - 1:42(7:00/mi) 161/165bpm [1126b/mi] 25cal 8.58/9.41mph
5) 0.62mi - 4:53(7:52/mi) 156/163bpm [1226b/mi] 70cal 7.63/9.04mph
6) 1mi - 6:58(6:58/mi) 157/172bpm [1094b/mi] 100cal 8.61/9.96mph
7) 0.24mi - 1:46(7:17/mi) 159/165bpm [1158b/mi] 25cal 8.24/8.66mph
8) 0.62mi - 5:02(8:07/mi) 161/168bpm [1306b/mi] 74cal 7.4/9.31mph
9) 1mi - 7:14(7:14/mi) 155/165bpm [1122b/mi] 95cal 8.29/9.62mph
10) 0.24mi - 1:36(6:36/mi) 160/173bpm [1057b/mi] 22cal 9.09/8.93mph
11) 0.62mi - 5:13(8:24/mi) 163/173bpm [1368b/mi] 75cal 7.15/8.83mph
12) 1mi - 7:13(7:13/mi) 156/164bpm [1125b/mi] 91cal 8.32/9.04mph
13) 0.24mi - 1:47(7:20/mi) 154/158bpm [1130b/mi] 20cal 8.18/8.01mph
14) 0.62mi - 5:09(8:18/mi) 151/157bpm [1253b/mi] 52cal 7.23/7.28mph
15) 1mi - 6:47(6:47/mi) 156/160bpm [1057b/mi] 82cal 8.86/9.29mph
16) 0.24mi - 1:39(6:46/mi) 144/157bpm [975b/mi] 11cal 8.86/9.23mph
17) 0.35mi - 2:32(7:10/mi) 145/152bpm [1040b/mi] 17cal 8.36/9.08mph
7:38 1:03 6:32 1:42 4:53 6:58 1:46 5:02 7:14 1:36 5:13 7:13 1:47 5:09 6:47 1:39 2:32

Pace

10% 89% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.50 3:59 3:59 7:58 126 76-144 1003 173 168-178 12/7
1.00 7:37 3:38 7:17 151 137-157 1100 175 170-178 12/14
1.50 11:04 3:26 +11 6:52 151 149-156 1038 173 106-178 11/9
2.00 14:31 3:27 6:54 159 154-167 1097 177 174-180 12/7
2.50 18:00 3:29 6:59 160 150-167 1116 173 110-178 7/11
3.00 21:52 3:52 7:44 156 144-163 1205 173 170-176 10/8
3.50 25:22 3:30 7:00 153 147-162 1070 176 174-178 9/10
4.00 28:49 3:28 6:55 162 154-172 1121 177 176-180 13/9
4.50 32:53 4:04 8:07 161 153-167 1307 172 108-180 8/9
5.00 36:39 3:46 7:32 159 155-163 1198 175 170-178 9/10
5.50 40:15 3:37 7:13 153 144-159 1105 177 170-180 13/8
6.00 43:49 3:33 7:07 158 151-163 1124 177 176-182 9/11
6.50 48:05 4:16 +14 8:32 165 149-173 1409 169 92-178 10/7
7.00 51:51 3:46 7:31 159 155-164 1195 176 172-180 12/10
7.50 55:25 3:35 7:10 153 142-159 1095 178 172-182 9/13
8.00 59:09 3:44 7:28 154 147-160 1150 177 172-180 11/8
8.50 1:03:56 4:46 +33 9:33 150 138-156 1431 171 96-178 7/9
9.00 1:07:22 3:26 6:53 154 151-160 1059 177 174-180 10/7
9.50 1:10:46 3:24 6:48 156 153-160 1062 179 176-184 7/9
10.00 1:14:53 4:07 +36 8:13 146 127-157 1201 175 110-180 7/10
10.20 1:16:20 1:27 7:12 146 140-151 1050 176 176-178 2/5

Heart

154/173max
  • Show Beats/Mile

Elevation

Asc 59m, Range 16m, Flat prediction 1:14:44
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

175 (184 max) Stride Length: 126cm Run: 98.3% Walk: 1.7%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:26 5:47 59.28% More
800m 3:03 6:09 66.14% More
1km 3:57 6:21 66.67% More
Mile 6:29 6:29 68.90% More
5k 21:51 7:02 69.65% More
5 miles 35:59 7:12 68.98% More
10k 45:31 7:20 68.14% More
10 miles 1:14:40 7:28 68.74% More

Predictions

Dist Time Per Mile WAVA
1M 6:14 6:14 71.68
5km 20:57 6:45 72.62
5M 34:51 6:58 71.22
10km 43:58 7:05 70.55
10M 1:13:10 7:19 70.14
Half 1:37:41 7:27 69.02
20M 2:33:36 7:41 69.55
Mara 3:25:04 7:50 69.47
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