Fri 22nd Dec 2023 at 1:12pm by Dickie York

Run > Intervals
  • Time
    23:02
  • Miles
    3.25
  • Min/mi
    7:05
  • Pacing
    64.1%
  • WAVA
    68.08
  • Stride(cm)
    130
  • Cals
    285
  • Cadence
    175
  • BPM
    142
  • %MHR
    83.1
  • B/mi
    1007
  • 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
6:43 5:12 5:42 5:26

Pace

5% 10% 33% 13% 40%

Splits

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

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

Distance Time Mins/mi WAVA Fastest
400m 48 3:12 105.78% More
800m 2:19 4:40 85.79% More
1km 3:10 5:07 81.57% More
Mile 4:57 4:57 88.96% More
5k 16:35 5:20 90.25% More

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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