Mon 13th Mar 2017 at 10:00am by jamesy1981
Run > Intervals
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- warm
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Time
27:09
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Miles 3.85
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Min/mi 7:03
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Pacing
77%
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WAVA
59.93
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Stride(cm)
132
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Cals
357
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Cadence
173
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BPM
160
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%MHR
93.5
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B/mi 1128
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Asc(m)
42
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Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 4:34(4:34/km) 133/152bpm 49cal 13.16/0kmph
2) 1km - 4:06(4:06/km) 160/171bpm 54cal 14.61/0kmph
3) 1km - 4:11(4:11/km) 165/176bpm 57cal 14.36/0kmph
4) 1km - 4:30(4:30/km) 161/177bpm 60cal 13.35/0kmph
5) 1km - 4:17(4:17/km) 169/178bpm 60cal 14.01/0kmph
6) 1km - 4:34(4:34/km) 170/179bpm 64cal 13.13/0kmph
7) 0.19km - 58(4:57/km) 171/174bpm 13cal 12.11/0kmph
===
1) 1km - 4:34(4:34/km) 133/152bpm 49cal 13.16/0kmph
2) 1km - 4:06(4:06/km) 160/171bpm 54cal 14.61/0kmph
3) 1km - 4:11(4:11/km) 165/176bpm 57cal 14.36/0kmph
4) 1km - 4:30(4:30/km) 161/177bpm 60cal 13.35/0kmph
5) 1km - 4:17(4:17/km) 169/178bpm 60cal 14.01/0kmph
6) 1km - 4:34(4:34/km) 170/179bpm 64cal 13.13/0kmph
7) 0.19km - 58(4:57/km) 171/174bpm 13cal 12.11/0kmph
4:34 4:06 4:11 4:30 4:17 4:34 58
Pin Map |
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Min/mi0
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Recent0
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Cad.0
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HR0
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Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 21 | 21 | 5:34 | 89 84-98 | 496 | 177 172-190 |
0.13 | 49 | 28 | 7:26 | 116 98-132 | 862 | 169 162-176 |
0.19 | 1:16 | 28 | 7:21 | 134 129-144 | 984 | 166 164-168 |
0.25 | 1:46 | 30 | 7:57 | 133 129-136 | 1056 | 166 164-168 |
0.31 | 2:14 | 28 | 7:24 | 136 134-137 | 1006 | 166 162-170 |
0.38 | 2:39 | 25 | 6:43 | 140 138-142 | 940 | 165 164-168 |
0.44 | 3:07 | 28 | 7:27 | 141 140-144 | 1051 | 165 162-166 |
0.50 | 3:36 | 29 | 7:46 | 141 138-142 | 1095 | 165 164-166 |
0.56 | 4:06 | 30 | 7:53 | 144 139-150 | 1136 | 167 164-170 |
0.63 | 4:35 | 30 | 7:52 | 150 148-153 | 1181 | 166 166-168 |
0.69 | 5:04 | 28 | 7:36 | 157 153-160 | 1192 | 168 166-170 |
0.75 | 5:25 | 21 | 5:38 | 160 154-168 | 901 | 173 168-186 |
0.81 | 5:43 | 18 | 4:53 | 163 160-164 | 797 | 189 186-192 |
0.88 | 6:02 | 19 | 5:00 | 163 161-169 | 814 | 189 188-190 |
0.94 | 6:25 | 23 | 6:05 | 169 167-171 | 1029 | 190 186-192 |
1.00 | 6:55 | 30 | 8:04 | 165 156-168 | 1332 | 163 160-168 |
1.06 | 7:27 | 32 | 8:30 | 159 151-167 | 1352 | 164 162-166 |
1.13 | 8:00 | 33 | 8:43 | 150 148-152 | 1308 | 163 162-164 |
1.19 | 8:24 | 24 | 6:30 | 155 150-163 | 1008 | 173 162-192 |
1.25 | 8:42 | 18 | 4:51 | 166 163-168 | 805 | 192 192-194 |
1.31 | 9:00 | 18 | 4:41 | 170 168-173 | 797 | 195 192-198 |
1.38 | 9:22 | 23 | 6:05 | 173 171-174 | 1053 | 191 166-198 |
1.44 | 9:53 | 31 | 8:09 | 167 165-173 | 1362 | 163 162-164 |
1.50 | 10:25 | 32 | 8:31 | 159 149-165 | 1355 | 162 160-164 |
1.56 | 11:01 | 36 | 9:29 | 151 149-153 | 1432 | 162 160-164 |
1.63 | 11:23 | 22 | 5:57 | 156 150-164 | 927 | 174 160-186 |
1.69 | 11:41 | 18 | 4:50 | 167 164-169 | 807 | 189 186-192 |
1.75 | 11:59 | 18 | 4:55 | 171 170-173 | 840 | 188 186-190 |
1.81 | 12:24 | 25 | 6:39 | 173 169-176 | 1151 | 183 164-198 |
1.88 | 12:56 | 32 | 8:24 | 166 159-172 | 1396 | 162 158-164 |
1.94 | 13:27 | 31 | 8:16 | 161 155-165 | 1332 | 163 162-164 |
2.00 | 14:01 | 34 | 9:05 | 154 151-156 | 1398 | 164 162-164 |
2.06 | 14:22 | 21 | 5:35 | 162 156-171 | 905 | 174 160-186 |
2.13 | 14:41 | 20 | 5:12 | 168 165-171 | 875 | 189 186-190 |
2.19 | 15:02 | 20 | 5:24 | 172 171-174 | 929 | 189 188-190 |
2.25 | 15:30 | 29 | 7:36 | 173 167-177 | 1316 | 178 164-198 |
2.31 | 16:03 | 33 | 8:43 | 166 157-171 | 1447 | 163 160-164 |
2.38 | 16:35 | 32 | 8:26 | 151 147-157 | 1274 | 163 162-164 |
2.44 | 17:07 | 32 | 8:39 | 151 148-153 | 1306 | 164 162-164 |
2.50 | 17:24 | 17 | 4:29 | 161 150-165 | 721 | 195 164-204 |
2.56 | 17:42 | 18 | 4:46 | 172 165-175 | 819 | 202 172-204 |
2.63 | 18:17 | 35 | 9:19 | 169 164-171 | 1576 | 163 160-170 |
2.69 | 18:43 | 27 | 7:05 | 164 160-171 | 1161 | 168 160-202 |
2.75 | 19:01 | 18 | 4:42 | 175 172-178 | 822 | 202 200-208 |
2.81 | 19:28 | 27 | 7:10 | 169 159-178 | 1212 | 177 160-204 |
2.88 | 20:04 | 36 | 9:41 | 170 165-173 | 1646 | 163 160-164 |
2.94 | 20:22 | 18 | 4:47 | 172 169-174 | 824 | 191 164-200 |
3.00 | 20:41 | 19 | 4:57 | 173 167-176 | 856 | 199 176-204 |
3.06 | 21:15 | 34 | 9:11 | 169 164-172 | 1553 | 165 164-170 |
3.13 | 21:42 | 27 | 7:18 | 167 162-171 | 1218 | 171 164-196 |
3.19 | 22:00 | 17 | 4:40 | 174 169-178 | 811 | 197 192-202 |
3.25 | 22:29 | 29 | 7:42 | 173 166-179 | 1332 | 174 164-204 |
3.31 | 23:05 | 36 | 9:41 | 170 166-176 | 1646 | 164 164-164 |
3.38 | 23:26 | 21 | 5:33 | 169 167-170 | 937 | 203 160-228 |
3.44 | 24:02 | 36 | 9:40 | 164 158-169 | 1585 | 162 160-164 |
3.50 | 24:27 | 25 | 6:47 | 169 165-172 | 1147 | 194 162-214 |
3.56 | 25:00 | 32 | 8:34 | 171 165-175 | 1466 | 166 162-204 |
3.63 | 25:29 | 30 | 7:56 | 172 164-176 | 1363 | 183 164-214 |
3.69 | 25:56 | 27 | 7:13 | 171 165-174 | 1235 | 171 162-204 |
3.75 | 26:23 | 26 | 6:57 | 172 167-177 | 1196 | 180 166-210 |
3.81 | 26:54 | 31 | 8:23 | 171 170-173 | 1435 | 166 164-170 |
3.85 | 27:08 | 14 | 6:45 | 172 171-173 | 1161 | 171 168-172 |
Heart
160/179max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
173 (228 max)
Stride Length: 132cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 100.0 | 172 | 3.8 | 27:08 | 7:03 |
Walk | 0.0 | 0 | 0 | 0 | NAN:00:00 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:30 | 6:30 | 59.20 |
5km | 21:38 | 6:58 | 60.36 |
5M | 35:49 | 7:10 | 59.45 |
10km | 45:06 | 7:15 | 59.07 |
10M | 1:14:41 | 7:28 | 58.98 |
Half | 1:39:25 | 7:35 | 58.19 |
20M | 2:35:42 | 7:47 | 58.87 |
Mara | 3:27:17 | 7:55 | 58.97 |
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