Tue 10th Jan 2017 at 12:00pm by Dickie York

Run > Intervals
  • Time
    53:02
  • Miles
    7.59
  • Min/mi
    6:59
  • Pacing
    86%
  • WAVA
    66.93
  • Stride(cm)
    125
  • Cals
    633
  • Cadence
    184
  • BPM
    150
  • %MHR
    87.6
  • B/mi
    1047
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 8:19(8:19/m)
2) 1m - 6:47(6:46/m)
3) 1m - 6:48(6:49/m)
4) 1m - 6:30(6:30/m)
5) 1m - 6:27(6:27/m)
6) 1m - 6:23(6:23/m)
7) 1m - 7:19(7:20/m)
8) 0.59m - 4:28(7:33/m)

3min build to 8mph
9min @ 8mph (1.5 mile WU)
1 mile @ 10.5mph
5min @ 8mph
400m @ 10.5mph
off 1min @ 8mph
x8
1.5mile WD @ 8mph
8:19 6:47 6:48 6:30 6:27 6:23 7:19 4:28

Pace

3% 11% 45% 40%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.13 1:25 1:25 11:22 81 60-112 920 165 80-170
0.25 2:34 1:09 9:08 116 113-118 1060 173 170-176
0.38 3:32 59 7:48 124 117-129 967 177 176-178
0.50 4:31 58 7:47 134 129-147 1042 179 178-180
0.63 5:27 56 7:30 134 129-155 1005 179 178-180
0.75 6:24 57 7:40 134 131-138 1026 178 178-178
0.88 7:22 57 7:40 151 136-167 1157 178 178-178
1.00 8:19 57 7:36 167 154-179 1270 179 178-180
1.13 9:17 58 7:42 151 136-169 1163 180 180-180
1.25 10:14 58 7:42 140 135-150 1078 180 180-180
1.38 11:12 58 7:41 136 135-138 1045 180 180-180
1.50 12:06 54 7:14 135 133-140 976 181 180-190
1.63 12:51 45 6:00 151 140-157 905 191 190-192
1.75 13:35 44 5:54 159 157-160 939 193 192-194
1.88 14:21 45 6:03 161 159-163 973 192 192-194
2.00 15:05 45 5:56 162 160-163 961 192 192-192
2.13 15:50 44 5:56 162 161-163 961 192 192-194
2.25 16:35 45 6:00 164 162-165 985 194 194-194
2.38 17:18 44 5:49 165 164-166 959 194 194-194
2.50 18:08 49 6:34 162 156-166 1063 187 180-194
2.63 19:04 56 7:30 152 146-156 1140 180 180-180
2.75 20:01 57 7:34 146 143-148 1105 180 180-180
2.88 20:58 57 7:39 142 141-144 1085 180 180-180
3.00 21:54 56 7:25 143 141-144 1061 180 180-180
3.13 22:50 56 7:27 142 140-143 1058 180 180-182
3.25 23:34 44 5:55 152 142-159 899 191 184-192
3.38 24:19 45 6:00 161 159-164 967 193 186-194
3.50 25:15 56 7:26 155 149-162 1152 182 180-184
3.63 25:59 44 5:54 154 148-161 908 191 182-194
3.75 26:43 44 5:56 163 161-164 967 194 194-194
3.88 27:38 55 7:17 157 152-164 1143 181 180-194
4.00 28:25 47 6:13 154 151-159 958 189 180-192
4.13 29:08 44 5:49 162 159-165 942 193 192-194
4.25 30:03 55 7:17 159 152-165 1157 183 180-194
4.38 30:50 47 6:19 153 149-159 968 188 180-194
4.50 31:34 44 5:53 162 159-165 952 194 194-194
4.63 32:28 53 7:08 161 155-166 1147 184 180-194
4.75 33:15 47 6:17 156 154-161 979 187 180-194
4.88 33:59 44 5:52 165 162-167 969 194 194-194
5.00 34:51 53 7:00 164 159-168 1148 185 180-194
5.13 35:40 48 6:27 156 154-159 1005 184 180-192
5.25 36:25 45 6:01 164 159-167 987 194 192-194
5.38 37:15 50 6:39 166 162-168 1105 187 180-194
5.50 38:05 50 6:40 157 154-162 1048 183 180-192
5.63 38:49 45 5:57 163 157-167 970 193 192-194
5.75 39:38 49 6:28 166 161-168 1074 188 180-194
5.88 40:30 52 6:54 158 156-161 1090 183 180-192
6.00 41:14 44 5:53 163 158-167 959 193 192-194
6.13 41:59 45 5:58 168 166-169 1004 193 180-194
6.25 42:54 56 7:25 160 154-167 1188 180 180-180
6.38 43:51 57 7:33 153 150-155 1155 181 180-186
6.50 44:48 57 7:34 152 150-153 1150 181 180-182
6.63 45:44 56 7:28 150 148-152 1121 180 180-180
6.75 46:41 57 7:36 150 148-152 1141 180 180-180
6.87 47:37 56 7:28 148 147-150 1104 180 180-180
7.00 48:34 57 7:37 147 145-148 1120 180 180-180
7.12 49:30 56 7:28 146 144-147 1091 180 180-180
7.25 50:27 57 7:38 146 145-147 1113 180 180-180
7.37 51:23 56 7:27 146 144-147 1088 180 180-180
7.50 52:20 57 7:40 146 145-149 1119 180 180-180
7.59 53:01 41 7:24 145 144-147 1073 180 180-180

Heart

150/179max
  • Show Beats/Mile

Cadence

184 (194 max) Stride Length: 125cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.8 183 7.6 52:55 6:59
Walk 0.1 93 0 4 13:25
Still 0.1 - - 2 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:26 5:45 56.16% More
800m 2:55 5:53 64.05% More
1km 3:40 5:54 66.60% More
Mile 5:59 5:59 69.60% More
5k 19:56 6:25 71.06% More
5 miles 32:38 6:32 70.56% More
10k 41:48 6:44 68.77% More

Predictions

Dist Time Per Mile WAVA
1M 5:40 5:40 73.46
5km 19:48 6:22 71.51
5M 33:28 6:42 68.80
10km 42:32 6:51 67.57
10M 1:11:54 7:11 66.02
Half 1:36:51 7:24 64.33
20M 2:34:28 7:43 63.91
Mara 3:28:04 7:56 63.27

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