Wed 1st Feb 2017 at 3:00pm by Dickie York

Run > Intervals

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Time
1:10:42
Miles
9.51
Min/mi
7:26
Pacing
79%
WAVA
63.66
Stride(cm)
117
Cals
869
Cadence
185
BPM
152
%MHR
88.8
B/mi
1129
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:21(8:20/m)
2) 1m - 6:28(6:29/m)
3) 1m - 7:22(7:22/m)
4) 1m - 7:37(7:37/m)
5) 1m - 7:13(7:13/m)
6) 1m - 7:20(7:21/m)
7) 1m - 7:36(7:36/m)
8) 1m - 6:55(6:56/m)
9) 1m - 7:55(7:55/m)
10) 0.51m - 3:55(7:39/m)

3min build to 8mph
7min @ 8mph
1 mile @ 10.3mph
3min @ 7mph
800m @ 10.6mph
1min @ 7mph
800m @ 10.6mph
3min @ 7mph
400m @ 10.9mph
1min @ 7mph
400m @ 10.9mph
1min @ 7mph
400m @ 10.9mph
1min @ 7mph
400m @ 10.9mph
3min @ 7mph
800m @ 10.6mph
1min @ 7mph
800m @ 10.6mph
3min @ 7mph
1 mile @ 10.3mph
3min @ 7mph
10min @ 8mph

8:21 6:28 7:22 7:37 7:13 7:20 7:36 6:55 7:55 3:55

Pace

23%

12%

18%

46%

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	110 85-124	1250	167 110-172
0.25	2:33	1:08	9:06	126 124-130	1146	175 172-178
0.38	3:32	59	7:48	134 129-139	1046	179 178-182
0.50	4:30	58	7:47	140 138-143	1089	182 182-182
0.63	5:28	57	7:39	141 140-143	1078	182 182-182
0.75	6:25	57	7:36	143 142-144	1088	182 182-182
0.88	7:22	57	7:40	143 142-144	1096	182 182-182
1.00	8:20	57	7:39	142 141-145	1086	182 182-182
1.13	9:17	57	7:39	143 142-145	1093	182 182-182
1.25	10:12	55	7:20	145 141-148	1064	183 182-194
1.38	10:58	46	6:05	154 148-159	936	195 194-196
1.50	11:44	46	6:08	161 159-163	988	196 196-196
1.63	12:30	46	6:10	163 162-164	1006	196 196-196
1.75	13:16	46	6:08	164 163-164	1007	196 196-196
1.88	14:02	46	6:09	165 164-166	1015	196 196-196
2.00	14:48	46	6:07	166 165-166	1014	196 196-196
2.13	15:34	46	6:08	166 165-167	1017	196 196-196
2.25	16:36	1:02	8:16	160 148-167	1323	181 172-196
2.38	17:51	1:16	10:04	136 130-146	1370	172 172-172
2.50	19:04	1:13	9:42	131 129-133	1270	172 172-180
2.63	19:50	46	6:05	149 133-160	906	195 184-198
2.75	20:34	45	5:57	164 160-167	975	198 198-198
2.88	21:19	45	6:00	167 166-168	1003	199 198-200
3.00	22:10	51	6:48	167 162-168	1134	193 174-200
3.13	23:15	1:05	8:42	147 139-161	1278	175 172-196
3.25	24:02	46	6:11	157 146-164	972	196 196-198
3.38	24:46	45	5:57	167 163-168	993	199 198-200
3.50	25:32	45	6:02	169 168-170	1020	200 200-200
3.63	26:31	59	7:54	165 154-171	1304	184 172-200
3.75	27:48	1:17	10:13	140 133-154	1431	172 172-172
3.88	29:02	1:14	9:52	133 130-135	1312	171 170-180
4.00	29:47	45	6:02	151 135-162	911	197 180-200
4.13	30:34	48	6:20	165 162-167	1046	198 176-202
4.25	31:41	1:07	8:55	150 139-166	1336	176 172-196
4.38	32:26	45	5:57	157 145-165	934	199 196-202
4.50	33:19	53	7:07	167 161-169	1188	191 172-202
4.63	34:21	1:02	8:12	149 142-160	1223	179 172-200
4.75	35:05	44	5:51	162 153-167	948	201 200-202
4.88	36:05	1:00	8:02	164 153-168	1317	184 172-202
5.00	36:59	55	7:16	148 143-157	1076	183 172-200
5.13	37:44	44	5:53	165 157-170	971	201 200-202
5.25	38:47	1:03	8:25	162 147-170	1364	182 174-202
5.38	40:03	1:16	10:08	138 134-147	1398	172 172-174
5.50	41:10	1:08	9:02	137 133-141	1238	175 172-194
5.63	41:55	44	5:55	156 142-163	922	199 196-200
5.75	42:39	45	5:58	166 163-168	989	200 200-200
5.88	43:24	45	5:59	169 167-170	1010	202 200-202
6.00	44:21	57	7:33	167 158-170	1260	189 172-202
6.13	45:21	1:00	7:59	149 144-157	1190	179 172-196
6.25	46:06	46	6:05	162 152-167	986	198 196-200
6.38	46:51	45	6:00	169 167-170	1015	200 200-200
6.50	47:36	45	5:58	171 170-172	1019	200 200-200
6.63	48:41	1:04	8:36	164 151-172	1410	181 174-200
6.75	49:56	1:16	10:05	141 135-151	1422	172 172-174
6.87	51:09	1:13	9:42	135 134-138	1309	173 172-186
7.00	51:56	47	6:15	151 137-161	943	195 186-196
7.12	52:42	46	6:11	164 160-167	1013	198 196-198
7.25	53:28	46	6:04	167 166-168	1013	198 198-198
7.37	54:15	47	6:16	168 168-170	1053	198 198-198
7.50	55:01	46	6:09	169 168-171	1039	198 198-198
7.62	55:47	46	6:08	171 170-172	1048	198 198-198
7.75	56:34	47	6:14	172 171-173	1073	198 198-198
7.87	57:35	1:01	8:08	167 157-172	1357	182 172-198
8.00	58:52	1:17	10:17	145 137-157	1492	172 172-172
8.12	1:00:07	1:15	10:02	135 132-137	1354	172 170-176
8.25	1:01:04	57	7:34	143 134-149	1082	181 176-182
8.37	1:02:01	57	7:40	150 148-152	1149	182 182-182
8.50	1:02:58	56	7:31	152 151-153	1142	182 182-182
8.62	1:03:54	57	7:34	151 150-153	1143	182 182-182
8.75	1:04:52	57	7:40	151 149-153	1157	182 182-182
8.87	1:05:49	57	7:38	151 150-152	1151	183 182-184
9.00	1:06:47	58	7:42	151 150-152	1163	184 184-184
9.12	1:07:44	57	7:35	150 149-151	1138	184 184-184
9.25	1:08:41	58	7:41	150 150-152	1152	184 184-184
9.37	1:09:38	57	7:34	150 149-151	1136	184 184-184
9.50	1:10:35	57	7:36	150 149-152	1141	184 184-184
9.51	1:10:42	7	9:39	152 151-152	1466	184 184-184

Heart

152/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

185 (202 max) Stride Length: 117cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.9	185	9.5	1:10:36	7:26
Walk	0.1	120	0	6	20:07

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:28	5:53	54.89%	More
800m	3:01	6:03	62.20%	More
1km	3:48	6:07	64.30%	More
Mile	6:12	6:12	67.21%	More
5k	21:44	7:00	65.15%	More
5 miles	35:51	7:10	64.22%	More
10k	44:35	7:10	64.46%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:53	5:53	70.75
5km	20:35	6:38	68.78
5M	34:47	6:57	66.20
10km	44:12	7:07	65.02
10M	1:14:44	7:28	63.52
Half	1:40:40	7:41	61.89
20M	2:40:33	8:02	61.49
Mara	3:36:17	8:15	60.87

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