Thu 9th Mar 2017 at 12:00pm by Dickie York

Run > Intervals
  • Time
    57:45
  • Miles
    8.02
  • Min/mi
    7:12
  • Pacing
    84%
  • WAVA
    65.73
  • Stride(cm)
    122
  • Cals
    730
  • Cadence
    184
  • BPM
    152
  • %MHR
    88.8
  • B/mi
    1094
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 1m - 8:28(8:27/m)
2) 1m - 7:04(7:04/m)
3) 1m - 6:49(6:50/m)
4) 1m - 6:49(6:49/m)
5) 1m - 6:50(6:50/m)
6) 1m - 6:47(6:47/m)
7) 1m - 7:08(7:08/m)
8) 1m - 7:39(7:39/m)
9) 0.02m - 11(8:35/m)

1.5mile WU @ 8mph
800m @ 10.3mph
off 90sec @ 7mph
1.5mile WD @ 8mph
8:28 7:04 6:49 6:49 6:50 6:47 7:08 7:39 11

Pace

11% 30% 13% 46%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.13 1:26 1:26 11:30 103 75-116 1184 163 82-170
0.25 2:35 1:09 9:11 122 116-126 1120 172 170-174
0.38 3:35 1:00 7:58 129 125-132 1028 177 174-180
0.50 4:33 58 7:48 135 132-136 1052 180 180-180
0.63 5:32 59 7:49 136 135-137 1063 180 180-180
0.75 6:30 58 7:48 137 134-139 1068 182 180-186
0.88 7:29 58 7:48 137 136-140 1068 182 182-182
1.00 8:27 58 7:43 138 136-140 1066 182 180-182
1.13 9:25 58 7:48 136 135-137 1060 180 180-180
1.25 10:24 58 7:48 138 136-140 1076 180 180-182
1.38 11:22 58 7:46 140 139-142 1087 181 180-182
1.50 12:16 54 7:10 141 139-147 1011 183 180-190
1.63 13:01 45 6:01 153 147-156 922 190 190-192
1.75 13:48 47 6:14 157 156-159 978 192 192-192
1.88 14:33 45 6:03 160 159-161 968 192 192-192
2.00 15:31 58 7:41 155 146-161 1191 182 176-192
2.13 16:31 1:01 8:07 138 134-145 1119 177 176-186
2.25 17:18 46 6:11 150 140-158 927 190 188-190
2.38 18:04 46 6:07 160 157-162 979 191 190-192
2.50 18:49 46 6:04 162 161-163 983 192 192-192
2.63 19:42 53 7:03 161 155-164 1136 186 176-192
2.75 20:48 1:05 8:44 144 137-155 1257 176 174-176
2.88 21:34 46 6:12 147 136-157 911 186 174-190
3.00 22:21 47 6:12 160 157-163 992 190 190-190
3.13 23:06 45 6:02 164 163-165 990 190 190-192
3.25 23:54 48 6:26 165 163-167 1063 190 176-192
3.38 24:59 1:04 8:35 152 143-162 1305 175 174-176
3.50 25:52 53 7:07 145 141-155 1032 180 174-188
3.63 26:37 45 6:00 160 155-163 961 191 188-192
3.75 27:23 46 6:05 165 163-166 1003 192 192-192
3.88 28:09 46 6:11 166 165-167 1026 192 192-192
4.00 29:10 1:01 8:05 161 153-167 1301 179 174-192
4.13 30:11 1:01 8:11 147 145-153 1202 176 174-188
4.25 30:56 45 6:01 156 146-164 938 191 188-192
4.38 31:42 46 6:06 165 163-167 1008 192 192-192
4.50 32:28 46 6:06 167 165-168 1020 193 192-194
4.63 33:21 53 7:04 166 160-168 1173 186 176-194
4.75 34:26 1:06 8:45 151 145-161 1321 176 176-176
4.88 35:13 47 6:14 153 145-160 954 187 176-190
5.00 35:59 46 6:07 164 160-166 1004 191 190-192
5.13 36:44 46 6:04 167 166-169 1013 192 192-192
5.25 37:30 45 6:04 169 168-170 1025 193 190-194
5.38 38:35 1:06 8:45 160 151-169 1400 177 176-186
5.50 39:29 54 7:09 150 146-158 1072 182 176-190
5.63 40:15 46 6:06 163 158-167 994 191 190-192
5.75 41:00 45 6:01 169 167-170 1018 193 192-194
5.88 41:46 46 6:06 170 169-171 1038 194 194-194
6.00 42:46 1:01 8:05 164 156-170 1327 180 176-194
6.13 43:45 59 7:50 153 150-156 1199 178 176-188
6.25 44:32 46 6:12 161 154-166 997 191 188-192
6.38 45:17 45 6:02 168 166-170 1014 192 192-194
6.50 46:02 45 6:01 170 168-171 1023 194 194-194
6.63 46:54 52 6:55 169 165-171 1170 188 176-194
6.75 47:59 1:05 8:43 157 150-165 1369 176 176-176
6.87 48:56 56 7:30 152 148-155 1141 181 176-182
7.00 49:54 58 7:46 154 151-155 1197 182 182-182
7.12 50:51 57 7:33 154 152-155 1163 182 182-182
7.25 51:48 57 7:36 154 152-155 1171 182 182-182
7.37 52:46 58 7:47 153 153-155 1190 182 182-182
7.50 53:43 57 7:40 154 152-155 1180 182 182-182
7.62 54:41 57 7:39 154 153-156 1177 182 182-182
7.75 55:39 58 7:42 154 153-155 1186 182 182-182
7.87 56:35 57 7:34 153 152-154 1158 182 182-182
8.00 57:33 58 7:42 154 152-155 1186 182 182-182
8.02 57:44 11 8:49 153 153-154 1349 179 170-182

Heart

152/171max
  • Show Beats/Mile

Cadence

184 (194 max) Stride Length: 122cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.7 183 8 57:35 7:11
Walk 0.2 118 0 7 17:04
Still 0.1 - - 2 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:29 5:59 54.44% More
800m 3:01 6:04 62.66% More
1km 4:03 6:30 60.92% More
Mile 6:32 6:32 64.22% More
5k 20:49 6:42 68.56% More
5 miles 33:46 6:45 68.74% More
10k 43:00 6:55 67.39% More

Predictions

Dist Time Per Mile WAVA
1M 5:48 5:48 72.32
5km 20:17 6:32 70.34
5M 34:17 6:51 67.70
10km 43:35 7:01 66.48
10M 1:13:40 7:22 64.98
Half 1:39:14 7:35 63.32
20M 2:38:17 7:55 62.90
Mara 3:33:13 8:08 62.27

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