Fri 29th Jul 2016 at 5:00pm by Mr Hiles
Run > Intervals
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Time
55:35
-
Miles 6.69
-
Min/mi 8:19
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Pacing
83%
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WAVA
60.39
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Stride(cm)
117
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Cals
698
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Cadence
165
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BPM
145
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%MHR
78.5
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B/mi 1207
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Asc(m)
42
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Surface
Road
Notes & Comments
Split Summary
===
1) 1.71m - 15:00(8:46/m) 132/144bpm 172cal 6.84/14.71mph
2) 0.62m - 4:36(7:25/m) 152/159bpm 64cal 8.09/9mph
3) 0.15m - 1:30(10:07/m) 141/160bpm 18cal 5.93/8.12mph
4) 0.62m - 4:30(7:15/m) 151/158bpm 61cal 8.27/8.54mph
5) 0.14m - 1:30(10:26/m) 144/157bpm 18cal 5.75/8.52mph
6) 0.62m - 4:33(7:20/m) 156/161bpm 65cal 8.18/8.5mph
7) 0.14m - 1:30(10:22/m) 146/161bpm 19cal 5.79/7.87mph
8) 0.62m - 4:27(7:11/m) 156/162bpm 62cal 8.36/9.04mph
9) 0.16m - 1:30(9:07/m) 149/163bpm 19cal 6.59/8.37mph
10) 0.62m - 4:32(7:18/m) 159/164bpm 65cal 8.22/8.5mph
11) 0.09m - 1:30(17:07/m) 135/164bpm 12cal 3.5/8.14mph
12) 0.62m - 4:34(7:22/m) 156/163bpm 61cal 8.14/8.91mph
13) 0.13m - 1:30(11:37/m) 142/163bpm 14cal 5.16/8.16mph
14) 0.44m - 4:24(10:00/m) 144/147bpm 48cal 6/6.93mph
===
1) 1.71m - 15:00(8:46/m) 132/144bpm 172cal 6.84/14.71mph
2) 0.62m - 4:36(7:25/m) 152/159bpm 64cal 8.09/9mph
3) 0.15m - 1:30(10:07/m) 141/160bpm 18cal 5.93/8.12mph
4) 0.62m - 4:30(7:15/m) 151/158bpm 61cal 8.27/8.54mph
5) 0.14m - 1:30(10:26/m) 144/157bpm 18cal 5.75/8.52mph
6) 0.62m - 4:33(7:20/m) 156/161bpm 65cal 8.18/8.5mph
7) 0.14m - 1:30(10:22/m) 146/161bpm 19cal 5.79/7.87mph
8) 0.62m - 4:27(7:11/m) 156/162bpm 62cal 8.36/9.04mph
9) 0.16m - 1:30(9:07/m) 149/163bpm 19cal 6.59/8.37mph
10) 0.62m - 4:32(7:18/m) 159/164bpm 65cal 8.22/8.5mph
11) 0.09m - 1:30(17:07/m) 135/164bpm 12cal 3.5/8.14mph
12) 0.62m - 4:34(7:22/m) 156/163bpm 61cal 8.14/8.91mph
13) 0.13m - 1:30(11:37/m) 142/163bpm 14cal 5.16/8.16mph
14) 0.44m - 4:24(10:00/m) 144/147bpm 48cal 6/6.93mph
15:00 4:36 1:30 4:30 1:30 4:33 1:30 4:27 1:30 4:32 1:30 4:34 1:30 4:24
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 37 | 37 | 9:49 | 85 60-101 | 834 | 155 94-162 |
0.13 | 1:11 | 34 | 9:05 | 109 104-114 | 991 | 162 160-164 |
0.19 | 1:43 | 32 | 8:33 | 123 117-128 | 1052 | 164 158-168 |
0.25 | 2:16 | 33 | 8:49 | 129 128-130 | 1138 | 163 162-164 |
0.31 | 2:48 | 32 | 8:30 | 128 127-130 | 1088 | 164 162-166 |
0.38 | 3:21 | 33 | 8:52 | 128 126-129 | 1135 | 164 162-166 |
0.44 | 3:55 | 33 | 8:55 | 130 128-131 | 1158 | 165 164-166 |
0.50 | 4:26 | 32 | 8:29 | 134 132-135 | 1137 | 164 164-164 |
0.56 | 4:59 | 33 | 8:47 | 133 131-135 | 1169 | 164 162-166 |
0.63 | 5:34 | 34 | 9:08 | 136 135-137 | 1243 | 164 162-164 |
0.69 | 6:08 | 35 | 9:14 | 135 133-138 | 1247 | 162 160-164 |
0.75 | 6:41 | 33 | 8:47 | 138 137-139 | 1212 | 164 164-166 |
0.81 | 7:13 | 32 | 8:29 | 138 136-139 | 1172 | 166 162-168 |
0.88 | 7:44 | 31 | 8:17 | 136 135-136 | 1126 | 167 166-168 |
0.94 | 8:16 | 32 | 8:24 | 138 138-139 | 1160 | 166 166-168 |
1.00 | 8:47 | 32 | 8:29 | 139 138-139 | 1178 | 167 166-168 |
1.06 | 9:19 | 31 | 8:22 | 140 139-141 | 1171 | 168 166-168 |
1.13 | 9:50 | 31 | 8:18 | 140 139-142 | 1162 | 168 166-168 |
1.19 | 10:20 | 31 | 8:09 | 138 138-138 | 1126 | 167 166-168 |
1.25 | 10:51 | 31 | 8:16 | 140 138-141 | 1158 | 167 166-168 |
1.31 | 11:24 | 32 | 8:38 | 139 138-141 | 1199 | 167 166-168 |
1.38 | 11:57 | 33 | 8:50 | 141 141-142 | 1244 | 166 164-166 |
1.44 | 12:32 | 35 | 9:14 | 142 141-143 | 1311 | 166 166-166 |
1.50 | 13:06 | 34 | 9:10 | 142 141-143 | 1301 | 166 162-168 |
1.56 | 13:40 | 34 | 9:02 | 138 136-140 | 1246 | 165 162-166 |
1.63 | 14:14 | 34 | 9:06 | 135 134-137 | 1228 | 165 164-166 |
1.69 | 14:47 | 34 | 8:57 | 134 133-136 | 1199 | 165 164-168 |
1.75 | 15:16 | 29 | 7:39 | 142 136-147 | 1087 | 172 166-176 |
1.81 | 15:44 | 28 | 7:27 | 148 147-149 | 1103 | 172 172-172 |
1.88 | 16:13 | 29 | 7:39 | 152 150-153 | 1164 | 171 170-172 |
1.94 | 16:40 | 27 | 7:15 | 152 151-152 | 1103 | 172 172-172 |
2.00 | 17:08 | 28 | 7:26 | 152 151-153 | 1130 | 172 172-172 |
2.06 | 17:35 | 27 | 7:16 | 153 152-153 | 1111 | 172 172-172 |
2.13 | 18:03 | 28 | 7:27 | 152 152-153 | 1133 | 172 172-172 |
2.19 | 18:32 | 29 | 7:39 | 153 152-153 | 1171 | 172 172-172 |
2.25 | 19:00 | 28 | 7:29 | 154 153-155 | 1152 | 172 170-174 |
2.31 | 19:27 | 27 | 7:16 | 158 157-159 | 1148 | 173 172-174 |
2.38 | 20:06 | 39 | 10:19 | 153 146-159 | 1579 | 159 156-172 |
2.44 | 20:42 | 36 | 9:42 | 137 131-143 | 1328 | 162 158-164 |
2.50 | 21:15 | 32 | 8:40 | 131 129-135 | 1135 | 168 164-174 |
2.56 | 21:42 | 27 | 7:11 | 140 138-141 | 1006 | 174 172-174 |
2.63 | 22:07 | 26 | 6:54 | 146 141-149 | 1008 | 172 172-174 |
2.69 | 22:35 | 27 | 7:17 | 151 151-152 | 1100 | 174 172-174 |
2.75 | 23:03 | 28 | 7:34 | 154 153-155 | 1165 | 173 172-174 |
2.81 | 23:32 | 28 | 7:35 | 155 154-155 | 1176 | 173 172-174 |
2.88 | 23:59 | 27 | 7:15 | 155 154-155 | 1123 | 173 172-174 |
2.94 | 24:26 | 27 | 7:19 | 156 155-157 | 1142 | 174 174-174 |
3.00 | 24:54 | 28 | 7:24 | 157 157-158 | 1161 | 174 174-174 |
3.06 | 25:20 | 26 | 6:54 | 157 157-157 | 1083 | 174 174-174 |
3.13 | 25:52 | 32 | 8:37 | 156 151-158 | 1344 | 167 158-176 |
3.19 | 26:33 | 41 | 10:55 | 142 139-148 | 1549 | 160 156-164 |
3.25 | 27:09 | 36 | 9:28 | 137 136-139 | 1297 | 168 164-176 |
3.31 | 27:36 | 27 | 7:14 | 145 140-150 | 1049 | 174 174-176 |
3.38 | 28:03 | 27 | 7:18 | 152 150-153 | 1109 | 175 174-176 |
3.44 | 28:31 | 28 | 7:31 | 156 155-156 | 1173 | 174 174-174 |
3.50 | 28:59 | 28 | 7:28 | 157 156-158 | 1172 | 175 174-176 |
3.56 | 29:27 | 28 | 7:22 | 156 156-157 | 1148 | 175 174-176 |
3.63 | 29:52 | 25 | 6:45 | 159 158-159 | 1074 | 175 174-176 |
3.69 | 30:19 | 27 | 7:15 | 159 158-159 | 1154 | 174 174-174 |
3.75 | 30:47 | 27 | 7:15 | 159 159-160 | 1152 | 174 174-174 |
3.81 | 31:15 | 29 | 7:40 | 160 159-160 | 1228 | 174 172-174 |
3.88 | 31:45 | 30 | 7:58 | 160 160-161 | 1274 | 171 162-174 |
3.94 | 32:28 | 43 | 11:25 | 150 145-157 | 1712 | 160 156-162 |
4.00 | 33:04 | 36 | 9:42 | 139 135-144 | 1348 | 162 160-164 |
4.06 | 33:32 | 28 | 7:20 | 141 135-146 | 1034 | 174 174-176 |
4.13 | 33:58 | 26 | 6:58 | 149 146-152 | 1037 | 176 176-176 |
4.19 | 34:23 | 25 | 6:43 | 155 153-156 | 1041 | 174 174-176 |
4.25 | 34:50 | 27 | 7:09 | 157 156-157 | 1123 | 173 170-174 |
4.31 | 35:18 | 28 | 7:29 | 159 158-160 | 1189 | 173 172-174 |
4.38 | 35:46 | 28 | 7:28 | 160 159-160 | 1195 | 174 174-174 |
4.44 | 36:14 | 28 | 7:31 | 160 160-160 | 1204 | 174 172-174 |
4.50 | 36:41 | 27 | 7:08 | 160 160-161 | 1140 | 174 174-174 |
4.56 | 37:08 | 27 | 7:10 | 161 160-162 | 1155 | 175 174-176 |
4.62 | 37:35 | 27 | 7:08 | 162 161-162 | 1155 | 175 174-176 |
4.69 | 38:11 | 36 | 9:37 | 155 150-162 | 1489 | 161 158-166 |
4.75 | 38:44 | 33 | 8:56 | 144 141-147 | 1286 | 168 166-168 |
4.81 | 39:16 | 32 | 8:39 | 145 143-147 | 1253 | 168 154-176 |
4.87 | 39:43 | 26 | 7:04 | 153 150-155 | 1081 | 176 176-176 |
4.94 | 40:10 | 27 | 7:05 | 157 156-158 | 1112 | 175 174-176 |
5.00 | 40:36 | 26 | 6:58 | 157 156-157 | 1095 | 176 174-176 |
5.06 | 41:02 | 27 | 7:09 | 159 157-160 | 1137 | 174 174-176 |
5.12 | 41:30 | 28 | 7:25 | 161 160-162 | 1193 | 173 172-174 |
5.19 | 41:58 | 28 | 7:24 | 163 162-164 | 1205 | 175 174-176 |
5.25 | 42:25 | 27 | 7:15 | 164 163-164 | 1188 | 172 170-174 |
5.31 | 42:53 | 28 | 7:23 | 164 163-164 | 1211 | 174 174-174 |
5.38 | 43:21 | 28 | 7:23 | 163 162-164 | 1203 | 174 172-174 |
5.44 | 44:04 | 44 | 11:37 | 157 149-163 | 1823 | 126 106-172 |
5.50 | 45:06 | 1:02 | 16:36 | 126 111-146 | 2092 | 113 86-164 |
5.56 | 45:35 | 29 | 7:46 | 134 122-145 | 1040 | 176 174-176 |
5.63 | 46:02 | 27 | 7:08 | 152 146-157 | 1084 | 176 176-178 |
5.69 | 46:28 | 26 | 6:49 | 157 157-158 | 1071 | 176 176-176 |
5.75 | 46:55 | 27 | 7:15 | 157 156-158 | 1137 | 173 172-174 |
5.81 | 47:24 | 29 | 7:47 | 157 156-158 | 1221 | 173 172-174 |
5.88 | 47:53 | 29 | 7:38 | 159 157-160 | 1214 | 175 172-176 |
5.94 | 48:21 | 28 | 7:28 | 160 160-161 | 1194 | 174 172-174 |
6.00 | 48:48 | 27 | 7:18 | 161 161-162 | 1175 | 173 172-174 |
6.06 | 49:16 | 27 | 7:19 | 162 161-162 | 1186 | 174 174-176 |
6.13 | 49:44 | 28 | 7:35 | 163 162-163 | 1237 | 171 154-176 |
6.19 | 50:39 | 55 | 14:37 | 142 127-162 | 2076 | 122 82-170 |
6.25 | 51:12 | 33 | 8:54 | 139 135-143 | 1237 | 170 168-172 |
6.31 | 51:46 | 34 | 9:03 | 141 139-142 | 1276 | 167 166-168 |
6.38 | 52:20 | 34 | 9:02 | 145 144-146 | 1309 | 167 164-170 |
6.44 | 52:59 | 39 | 10:24 | 145 145-146 | 1507 | 164 162-166 |
6.50 | 53:35 | 36 | 9:28 | 145 144-145 | 1373 | 166 160-168 |
6.56 | 54:10 | 36 | 9:36 | 144 143-146 | 1382 | 166 164-168 |
6.63 | 54:50 | 40 | 10:38 | 145 144-147 | 1542 | 160 158-162 |
6.68 | 55:29 | 39 | 11:54 | 145 145-146 | 1724 | 162 162-162 |
Heart
146/164max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
165 (178 max)
Stride Length: 117cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 96.4 | 169 | 6.6 | 53:30 | 8:09 |
Walk | 3.6 | 107 | 0.1 | 1:59 | 17:50 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:25 | 7:25 | 60.24 |
5km | 24:39 | 7:56 | 61.72 |
5M | 40:49 | 8:10 | 60.81 |
10km | 51:24 | 8:16 | 60.35 |
10M | 1:25:07 | 8:31 | 60.29 |
Half | 1:53:19 | 8:39 | 59.50 |
20M | 2:57:27 | 8:52 | 60.21 |
Mara | 3:56:16 | 9:01 | 60.29 |
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