Fri 22nd Dec 2023 at 1:12pm by Dickie York
Run > Intervals
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Time
23:02
-
Miles 3.25
-
Min/mi 7:05
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Pacing
64.1%
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WAVA
68.08
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Stride(cm)
130
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Cals
285
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Cadence
175
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BPM
142
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%MHR
83.1
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B/mi 1007
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Surface
Treadmill
Notes & Comments
Split Summary
===
1) 1mi - 6:43(6:43/mi) 121/153bpm [812b/mi] 58cal 85/96rpm 8.94/19.17mph
2) 1mi - 5:12(5:12/mi) 146/158bpm [759b/mi] 58cal 89/94rpm 11.55/19.73mph
3) 1mi - 5:42(5:42/mi) 151/164bpm [861b/mi] 66cal 88/94rpm 10.52/18.12mph
4) 0.91mi - 5:26(6:00/mi) 154/166bpm [923b/mi] 103cal 88/95rpm 10.01/17.56mph
3min build to 8mph
2min 8mph
1min 11mph
6 sets
===
1) 1mi - 6:43(6:43/mi) 121/153bpm [812b/mi] 58cal 85/96rpm 8.94/19.17mph
2) 1mi - 5:12(5:12/mi) 146/158bpm [759b/mi] 58cal 89/94rpm 11.55/19.73mph
3) 1mi - 5:42(5:42/mi) 151/164bpm [861b/mi] 66cal 88/94rpm 10.52/18.12mph
4) 0.91mi - 5:26(6:00/mi) 154/166bpm [923b/mi] 103cal 88/95rpm 10.01/17.56mph
3min build to 8mph
2min 8mph
1min 11mph
6 sets
6:43 5:12 5:42 5:26
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 44 | 44 | 11:50 | 77 69-99 | 911 | 153 118-158 | 16/0 |
0.13 | 1:23 | 39 | 10:23 | 103 100-107 | 1069 | 159 158-160 | 0/0 |
0.19 | 2:00 | 37 | 9:50 | 108 106-110 | 1062 | 163 160-164 | 0/0 |
0.25 | 2:32 | 32 | 8:37 | 114 109-117 | 982 | 165 164-166 | 0/0 |
0.31 | 3:02 | 30 | 7:54 | 119 117-121 | 940 | 168 166-172 | 0/0 |
0.38 | 3:27 | 25 | 6:37 | 123 120-126 | 813 | 172 172-172 | 0/0 |
0.44 | 3:51 | 24 | 6:23 | 128 126-130 | 818 | 172 172-172 | 0/0 |
0.50 | 4:13 | 22 | 5:54 | 131 130-131 | 772 | 172 172-172 | 0/0 |
0.56 | 4:39 | 26 | 6:54 | 131 130-132 | 904 | 173 172-174 | 0/0 |
0.63 | 5:02 | 23 | 6:12 | 133 131-137 | 824 | 175 172-186 | 0/0 |
0.69 | 5:15 | 13 | 3:28 | 139 137-142 | 481 | 187 186-188 | 0/0 |
0.75 | 5:27 | 12 | 3:12 | 144 142-147 | 462 | 188 188-188 | 0/0 |
0.81 | 5:39 | 12 | 3:15 | 149 147-150 | 484 | 189 188-190 | 0/0 |
0.88 | 5:52 | 13 | 3:23 | 151 151-152 | 510 | 190 190-190 | 0/0 |
0.94 | 6:15 | 24 | 6:17 | 152 150-153 | 956 | 182 172-192 | 0/0 |
1.00 | 6:43 | 28 | 7:25 | 147 144-150 | 1089 | 172 172-172 | 0/0 |
1.06 | 7:11 | 28 | 7:30 | 142 141-144 | 1066 | 172 172-172 | 0/0 |
1.13 | 7:39 | 28 | 7:26 | 139 137-141 | 1034 | 172 172-174 | 0/0 |
1.19 | 8:03 | 24 | 6:17 | 138 137-141 | 866 | 177 174-184 | 0/0 |
1.25 | 8:15 | 12 | 3:20 | 145 142-148 | 483 | 184 184-184 | 0/0 |
1.31 | 8:27 | 11 | 3:03 | 150 148-153 | 459 | 184 184-184 | 0/0 |
1.38 | 8:39 | 12 | 3:11 | 153 152-154 | 487 | 186 184-186 | 0/0 |
1.44 | 8:51 | 13 | 3:23 | 155 154-156 | 524 | 187 186-188 | 0/0 |
1.50 | 9:13 | 21 | 5:39 | 156 154-157 | 880 | 182 170-188 | 0/0 |
1.56 | 9:39 | 26 | 7:01 | 151 148-155 | 1060 | 170 170-170 | 0/0 |
1.63 | 10:06 | 27 | 7:06 | 145 142-149 | 1029 | 170 170-170 | 0/0 |
1.69 | 10:36 | 31 | 8:08 | 141 140-143 | 1147 | 172 170-172 | 0/0 |
1.75 | 11:02 | 26 | 6:49 | 139 138-142 | 947 | 174 172-182 | 0/0 |
1.81 | 11:15 | 14 | 3:42 | 147 143-151 | 544 | 182 182-184 | 0/0 |
1.88 | 11:28 | 13 | 3:20 | 154 152-156 | 514 | 185 184-186 | 0/0 |
1.94 | 11:41 | 13 | 3:34 | 156 155-157 | 558 | 186 186-186 | 0/0 |
2.00 | 11:55 | 14 | 3:41 | 158 157-160 | 581 | 187 186-188 | 0/0 |
2.06 | 12:20 | 25 | 6:43 | 158 156-160 | 1061 | 177 170-188 | 0/0 |
2.13 | 12:47 | 27 | 7:14 | 152 148-156 | 1099 | 170 170-170 | 0/0 |
2.19 | 13:14 | 27 | 7:06 | 146 143-149 | 1037 | 170 170-170 | 0/0 |
2.25 | 13:42 | 28 | 7:34 | 141 139-143 | 1067 | 170 170-170 | 0/0 |
2.31 | 14:05 | 23 | 6:05 | 141 138-145 | 857 | 174 170-184 | 0/0 |
2.38 | 14:19 | 13 | 3:34 | 149 146-151 | 532 | 184 184-184 | 0/0 |
2.44 | 14:31 | 12 | 3:18 | 155 152-158 | 511 | 185 184-186 | 0/0 |
2.50 | 14:44 | 13 | 3:25 | 160 158-161 | 546 | 188 186-188 | 0/0 |
2.56 | 14:59 | 15 | 3:58 | 162 161-164 | 644 | 188 188-188 | 0/0 |
2.63 | 15:26 | 27 | 7:15 | 160 157-163 | 1160 | 175 170-188 | 0/0 |
2.69 | 15:55 | 30 | 7:53 | 153 149-156 | 1207 | 170 170-172 | 0/0 |
2.75 | 16:23 | 28 | 7:27 | 146 145-148 | 1087 | 172 172-172 | 0/0 |
2.81 | 16:51 | 27 | 7:15 | 143 142-145 | 1036 | 172 172-172 | 0/0 |
2.88 | 17:10 | 19 | 5:05 | 145 142-149 | 737 | 180 172-184 | 0/0 |
2.94 | 17:24 | 14 | 3:51 | 154 150-157 | 594 | 186 184-188 | 0/0 |
3.00 | 17:37 | 13 | 3:33 | 160 158-161 | 567 | 188 188-188 | 0/0 |
3.06 | 17:51 | 13 | 3:33 | 162 161-163 | 576 | 188 188-190 | 0/0 |
3.13 | 18:11 | 20 | 5:19 | 163 161-164 | 868 | 185 172-190 | 0/0 |
3.19 | 18:40 | 29 | 7:44 | 157 154-161 | 1214 | 170 170-172 | 0/0 |
3.25 | 19:07 | 28 | 7:22 | 151 147-154 | 1112 | 170 170-170 | 0/0 |
3.31 | 19:34 | 27 | 7:07 | 146 145-147 | 1040 | 171 170-172 | 0/0 |
3.38 | 20:01 | 27 | 7:06 | 144 143-146 | 1022 | 174 172-184 | 0/0 |
3.44 | 20:15 | 15 | 3:55 | 151 146-155 | 591 | 186 184-186 | 0/0 |
3.50 | 20:29 | 14 | 3:39 | 157 155-159 | 572 | 186 186-186 | 0/0 |
3.56 | 20:42 | 13 | 3:27 | 161 158-162 | 556 | 187 186-188 | 0/0 |
3.63 | 20:57 | 15 | 3:54 | 164 163-166 | 640 | 189 188-190 | 0/0 |
3.69 | 21:23 | 26 | 7:01 | 163 159-166 | 1144 | 177 170-190 | 0/0 |
3.75 | 21:50 | 28 | 7:22 | 156 153-159 | 1148 | 170 170-170 | 0/0 |
3.81 | 22:21 | 31 | 8:08 | 150 148-153 | 1221 | 172 170-172 | 0/0 |
3.88 | 22:48 | 27 | 7:12 | 146 144-148 | 1051 | 172 172-172 | 0/0 |
3.91 | 23:02 | 14 | 7:42 | 144 143-145 | 1110 | 171 170-172 | 0/0 |
Heart
142/166max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 0m,
Range 16m, Flat prediction 23:02
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
175 (192 max)
Stride Length: 130cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 88.8 | 176 | 3.6 | 20:27 | 5:36 |
Walk | 10.6 | 160 | 0.3 | 2:26 | 9:32 |
Still | 0.7 | - | - | 9 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:16 | 6:16 | 70.15 |
5km | 21:55 | 7:03 | 68.29 |
5M | 37:03 | 7:25 | 65.85 |
10km | 47:05 | 7:35 | 64.74 |
10M | 1:19:36 | 7:58 | 63.34 |
Half | 1:47:14 | 8:11 | 61.74 |
20M | 2:51:01 | 8:33 | 61.35 |
Mara | 3:50:23 | 8:48 | 60.72 |
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