Wed 28th Dec 2016 at 1:00pm by Dickie York
Run > Intervals
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Time
43:04
-
Miles 6.05
-
Min/mi 7:07
-
Pacing
81%
-
WAVA
64.97
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Stride(cm)
123
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Cadence
184
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BPM
151
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%MHR
88.5
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B/mi 1077
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Asc(m)
42
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:18(8:18/m)
2) 1m - 6:30(6:31/m)
3) 1m - 6:08(6:08/m)
4) 1m - 6:14(6:14/m)
5) 1m - 6:47(6:47/m)
6) 1m - 8:39(8:39/m)
7) 0.05m - 28(8:50/m)
3min build to 8mph
7min 8mph
5 x 3min @ 11mph
off 90sec @ 8mph
10min WD @ 7mph
===
1) 1m - 8:18(8:18/m)
2) 1m - 6:30(6:31/m)
3) 1m - 6:08(6:08/m)
4) 1m - 6:14(6:14/m)
5) 1m - 6:47(6:47/m)
6) 1m - 8:39(8:39/m)
7) 0.05m - 28(8:50/m)
3min build to 8mph
7min 8mph
5 x 3min @ 11mph
off 90sec @ 8mph
10min WD @ 7mph
8:18 6:30 6:08 6:14 6:47 8:39 28
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. |
---|---|---|---|---|
0.06 | 47 | 47 | 12:30 | 163 110-170 |
0.13 | 1:26 | 39 | 10:31 | 171 170-172 |
0.19 | 2:01 | 34 | 9:08 | 172 172-174 |
0.25 | 2:33 | 33 | 8:41 | 175 174-176 |
0.31 | 3:04 | 31 | 8:10 | 176 176-178 |
0.38 | 3:33 | 29 | 7:46 | 180 178-180 |
0.44 | 4:01 | 28 | 7:33 | 180 180-180 |
0.50 | 4:30 | 28 | 7:35 | 180 180-180 |
0.56 | 4:58 | 29 | 7:38 | 180 180-180 |
0.63 | 5:27 | 29 | 7:40 | 180 180-180 |
0.69 | 5:55 | 28 | 7:29 | 180 180-180 |
0.75 | 6:23 | 28 | 7:31 | 180 180-180 |
0.81 | 6:52 | 29 | 7:37 | 180 180-180 |
0.88 | 7:21 | 29 | 7:42 | 180 180-180 |
0.94 | 7:49 | 29 | 7:40 | 180 180-180 |
1.00 | 8:18 | 28 | 7:31 | 180 180-180 |
1.06 | 8:46 | 29 | 7:37 | 180 180-180 |
1.13 | 9:16 | 29 | 7:51 | 180 180-180 |
1.19 | 9:43 | 28 | 7:27 | 180 180-180 |
1.25 | 10:09 | 25 | 6:47 | 183 180-194 |
1.31 | 10:30 | 21 | 5:41 | 197 196-198 |
1.38 | 10:52 | 21 | 5:41 | 200 198-200 |
1.44 | 11:13 | 22 | 5:50 | 200 200-200 |
1.50 | 11:35 | 21 | 5:42 | 200 200-200 |
1.56 | 11:56 | 21 | 5:38 | 200 200-200 |
1.63 | 12:17 | 21 | 5:44 | 200 200-200 |
1.69 | 12:38 | 21 | 5:35 | 200 200-200 |
1.75 | 13:00 | 22 | 5:50 | 199 196-200 |
1.81 | 13:29 | 28 | 7:36 | 182 180-194 |
1.88 | 13:57 | 28 | 7:26 | 180 180-180 |
1.94 | 14:25 | 28 | 7:31 | 180 180-180 |
2.00 | 14:48 | 23 | 6:09 | 187 180-194 |
2.06 | 15:11 | 23 | 6:05 | 195 194-196 |
2.13 | 15:32 | 21 | 5:38 | 196 196-198 |
2.19 | 15:53 | 21 | 5:44 | 198 198-198 |
2.25 | 16:15 | 21 | 5:41 | 198 198-198 |
2.31 | 16:36 | 21 | 5:38 | 198 198-198 |
2.38 | 16:58 | 22 | 5:56 | 198 198-198 |
2.44 | 17:20 | 22 | 5:49 | 198 198-198 |
2.50 | 17:44 | 25 | 6:34 | 190 182-198 |
2.56 | 18:12 | 28 | 7:29 | 180 180-182 |
2.63 | 18:41 | 29 | 7:37 | 180 180-180 |
2.69 | 19:08 | 27 | 7:08 | 181 180-190 |
2.75 | 19:30 | 22 | 5:55 | 195 192-196 |
2.81 | 19:51 | 21 | 5:44 | 196 196-196 |
2.88 | 20:13 | 22 | 5:45 | 196 196-196 |
2.94 | 20:34 | 21 | 5:44 | 196 196-196 |
3.00 | 20:56 | 21 | 5:44 | 197 196-198 |
3.06 | 21:17 | 21 | 5:36 | 198 198-198 |
3.13 | 21:39 | 22 | 5:50 | 198 198-198 |
3.19 | 22:00 | 21 | 5:37 | 198 196-198 |
3.25 | 22:28 | 28 | 7:22 | 182 180-194 |
3.31 | 22:56 | 29 | 7:37 | 180 180-180 |
3.38 | 23:26 | 30 | 7:53 | 180 180-180 |
3.44 | 23:49 | 23 | 6:10 | 187 180-194 |
3.50 | 24:11 | 22 | 5:47 | 196 194-196 |
3.56 | 24:31 | 21 | 5:35 | 196 196-196 |
3.63 | 24:53 | 21 | 5:41 | 196 196-196 |
3.69 | 25:14 | 22 | 5:47 | 198 196-198 |
3.75 | 25:36 | 21 | 5:44 | 198 198-198 |
3.81 | 25:57 | 21 | 5:35 | 198 198-198 |
3.88 | 26:18 | 21 | 5:41 | 198 198-198 |
3.94 | 26:42 | 24 | 6:16 | 192 180-198 |
4.00 | 27:11 | 29 | 7:46 | 180 180-180 |
4.06 | 27:40 | 29 | 7:42 | 180 180-180 |
4.13 | 28:06 | 27 | 7:06 | 181 180-186 |
4.19 | 28:28 | 22 | 5:46 | 194 188-196 |
4.25 | 28:50 | 22 | 5:48 | 196 196-196 |
4.31 | 29:12 | 22 | 5:54 | 196 196-196 |
4.38 | 29:33 | 21 | 5:44 | 196 196-198 |
4.44 | 29:54 | 21 | 5:35 | 198 198-198 |
4.50 | 30:16 | 21 | 5:43 | 198 198-198 |
4.56 | 30:37 | 21 | 5:41 | 198 198-198 |
4.62 | 30:59 | 22 | 5:50 | 198 198-198 |
4.69 | 31:24 | 25 | 6:48 | 187 180-198 |
4.75 | 31:53 | 28 | 7:34 | 180 180-180 |
4.81 | 32:21 | 28 | 7:31 | 179 178-180 |
4.87 | 32:52 | 31 | 8:14 | 176 174-178 |
4.94 | 33:25 | 33 | 8:51 | 174 174-174 |
5.00 | 33:57 | 32 | 8:30 | 174 174-174 |
5.06 | 34:30 | 33 | 8:45 | 174 174-174 |
5.12 | 35:03 | 33 | 8:46 | 174 174-174 |
5.19 | 35:35 | 32 | 8:35 | 174 174-174 |
5.25 | 36:07 | 33 | 8:41 | 174 174-174 |
5.31 | 36:40 | 32 | 8:35 | 174 174-174 |
5.38 | 37:12 | 33 | 8:46 | 174 174-174 |
5.44 | 37:45 | 32 | 8:35 | 174 174-174 |
5.50 | 38:17 | 32 | 8:35 | 174 174-174 |
5.56 | 38:49 | 32 | 8:31 | 174 174-174 |
5.63 | 39:22 | 33 | 8:50 | 176 174-176 |
5.69 | 39:54 | 32 | 8:36 | 176 176-176 |
5.75 | 40:26 | 32 | 8:29 | 176 176-176 |
5.81 | 40:58 | 33 | 8:41 | 176 176-176 |
5.88 | 41:31 | 33 | 8:46 | 176 176-176 |
5.94 | 42:03 | 32 | 8:30 | 176 176-176 |
6.00 | 42:36 | 33 | 8:45 | 176 176-176 |
6.05 | 43:03 | 27 | 8:43 | 176 172-176 |
Heart
151/181max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
184 (200 max)
Stride Length: 123cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.8 | 184 | 6 | 42:58 | 7:06 |
Walk | 0.2 | 118 | 0 | 4 | 17:54 |
Still | 0.0 | - | - | 1 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:55 | 5:55 | 70.35 |
5km | 20:39 | 6:39 | 68.56 |
5M | 34:54 | 6:59 | 65.98 |
10km | 44:21 | 7:08 | 64.80 |
10M | 1:14:59 | 7:30 | 63.31 |
Half | 1:41:00 | 7:43 | 61.69 |
20M | 2:41:06 | 8:03 | 61.28 |
Mara | 3:37:00 | 8:17 | 60.66 |
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