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Thu 10th Jul 2025 at 8:48am by Cheeky’s Dad

Run > Intervals
  • warm
  • Time
    57:26
  • Miles
    6.26
  • Min/mi
    9:10
  • Pacing
    77.2%
  • WAVA
    56.91
  • Stride(cm)
    106
  • Cals
    773
  • Cadence
    165
  • BPM
    146
  • %MHR
    87
  • B/mi
    1341
  • Asc(m)
    71
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

Project Joker
Warm up then 10 x 400min 1:50 with 2 min recovery; warm down

1) 1mi - 9:13(9:13/mi) 137/153bpm [1262b/mi] 113cal
2) 0.25mi - 1:52(7:30/mi) 155/160bpm [1164b/mi] 31cal
3) 0.2mi - 2:00(10:07/mi) 157/165bpm [1589b/mi] 27cal
4) 0.25mi - 1:49(7:17/mi) 163/167bpm [1188b/mi] 32cal
5) 0.21mi - 2:00(9:41/mi) 160/165bpm [1550b/mi] 27cal
6) 0.25mi - 1:47(7:10/mi) 166/173bpm [1189b/mi] 31cal
7) 0.2mi - 2:00(10:01/mi) 162/175bpm [1624b/mi] 27cal
8) 0.25mi - 1:51(7:25/mi) 146/159bpm [1083b/mi] 30cal
9) 0.17mi - 2:00(11:26/mi) 138/143bpm [1577b/mi] 25cal
10) 0.25mi - 1:51(7:28/mi) 144/149bpm [1076b/mi] 31cal
11) 0.15mi - 2:00(13:12/mi) 146/157bpm [1928b/mi] 23cal
12) 0.25mi - 1:45(7:01/mi) 148/152bpm [1038b/mi] 23cal
13) 0.17mi - 2:00(11:58/mi) 141/152bpm [1688b/mi] 24cal
14) 0.25mi - 1:48(7:13/mi) 154/159bpm [1112b/mi] 27cal
15) 0.18mi - 2:00(10:55/mi) 143/156bpm [1560b/mi] 23cal
16) 0.25mi - 1:45(7:03/mi) 151/157bpm [1064b/mi] 27cal
17) 0.16mi - 2:00(12:19/mi) 142/159bpm [1749b/mi] 22cal
18) 0.25mi - 1:44(6:59/mi) 149/160bpm [1040b/mi] 28cal
19) 0.18mi - 2:00(11:19/mi) 146/159bpm [1653b/mi] 24cal
20) 0.25mi - 1:47(7:10/mi) 149/159bpm [1067b/mi] 29cal
21) 0.15mi - 2:00(13:37/mi) 144/159bpm [1960b/mi] 21cal
22) 1mi - 10:12(10:12/mi) 144/161bpm [1468b/mi] 127cal
23) 0.01mi - 4(9:47/mi) 160/160bpm [1565b/mi] 1cal
9:13 1:52 2:00 1:49 2:00 1:47 2:00 1:51 2:00 1:51 2:00 1:45 2:00 1:48 2:00 1:45 2:00 1:44 2:00 1:47 2:00 10:12 4
LindsD
Good work

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
1.00 9:12 9:12 9:12 136 98-153 1251 158 0-176 5/119
1.25 11:04 1:52 7:30 155 149-160 1164 176 172-180 3/3
1.45 13:03 1:59 10:02 158 151-164 1586 162 156-176 7/1
1.69 14:53 1:50 7:21 163 159-167 1199 177 170-184 3/1
1.90 16:52 1:59 9:38 161 157-165 1551 162 152-178 2/3
2.15 18:39 1:47 7:12 166 160-173 1195 180 172-186 6/4
2.35 20:39 2:00 9:59 162 156-175 1618 163 152-182 5/1
2.60 22:30 1:51 7:27 146 134-159 1087 182 170-186 7/1
2.77 24:30 2:00 11:26 138 131-143 1577 135 0-180 5/0
3.02 26:22 1:52 7:29 144 140-149 1078 181 174-186 7/4
3.17 28:21 1:59 13:08 146 142-156 1918 144 104-176 9/0
3.42 30:06 1:45 7:03 147 142-151 1036 181 172-184 2/7
3.59 32:06 2:00 11:58 141 133-152 1688 140 0-184 6/1
3.84 33:54 1:48 7:14 154 149-159 1113 183 172-186 1/8
4.02 35:53 1:59 10:51 145 137-156 1573 144 0-186 4/6
4.27 37:39 1:46 7:06 150 142-157 1064 183 170-186 1/7
4.43 39:38 1:59 12:13 142 129-159 1736 119 0-188 1/2
4.68 41:23 1:45 7:03 148 129-158 1042 182 170-186 0/8
4.86 43:22 1:59 11:14 145 138-158 1628 146 0-248 4/3
5.10 45:10 1:48 7:14 149 142-159 1077 182 178-186 1/7
5.25 47:09 1:59 13:32 144 133-159 1949 136 0-228 3/1
6.25 57:21 10:12 10:12 144 136-161 1470 161 158-164 11/19
6.26 57:26 5 +1 11:00 160 159-160 1759 161 160-162 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    146 avge / 175 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    12 3.1% 11:08
    11 1.9% 8:53
    11 1.2% 8:26

  • Cadence Distribution

    165 avge / 248 max Stride Length: 106cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 92.9 169 6 53:22 8:50
    Walk 7.1 112 0.2 4:04 18:21

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 23 6:08 51.23% More
    200m 50 6:42 50.50% More
    400m 1:44 6:58 50.87% More
    800m 3:59 8:00 52.90% More
    1km 5:00 8:04 55.44% More
    Mile 8:19 8:19 57.91% More
    5k 26:59 8:41 58.82% More
    5 miles 44:03 8:49 58.93% More
    10k 56:56 9:10 56.99% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:13 8:13 58.65
    5km 27:20 8:48 58.07
    5M 45:16 9:03 57.34
    10km 56:59 9:10 56.94
    10M 1:34:22 9:26 56.57
    Half 2:05:38 9:35 56.14
    20M 3:16:44 9:50 56.19
    Mara 4:21:56 10:00 56.49
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