Tue 14th Mar 2017 at 12:00pm by Dickie York
Run > Intervals
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Time
1:10:44
-
Miles 10.14
-
Min/mi 6:59
-
Pacing
0%
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WAVA
68.68
-
Stride(cm)
126
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Cals
915
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Cadence
184
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BPM
154
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%MHR
90.2
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B/mi 1076
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Asc(m)
42
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:24(8:24/m)
2) 1m - 6:49(6:49/m)
3) 1m - 6:45(6:45/m)
4) 1m - 6:27(6:27/m)
5) 1m - 6:54(6:54/m)
6) 1m - 6:26(6:25/m)
7) 1m - 6:24(6:24/m)
8) 1m - 6:45(6:45/m)
9) 1m - 7:03(7:03/m)
10) 1m - 7:40(7:40/m)
11) 0.14m - 1:07(7:49/m)
1.5mile W/U @ 8mph
10 x 1k @ 10.2mph
off 60sec @ 7mph
1.5mile W/D @ 8mph
===
1) 1m - 8:24(8:24/m)
2) 1m - 6:49(6:49/m)
3) 1m - 6:45(6:45/m)
4) 1m - 6:27(6:27/m)
5) 1m - 6:54(6:54/m)
6) 1m - 6:26(6:25/m)
7) 1m - 6:24(6:24/m)
8) 1m - 6:45(6:45/m)
9) 1m - 7:03(7:03/m)
10) 1m - 7:40(7:40/m)
11) 0.14m - 1:07(7:49/m)
1.5mile W/U @ 8mph
10 x 1k @ 10.2mph
off 60sec @ 7mph
1.5mile W/D @ 8mph
8:24 6:49 6:45 6:27 6:54 6:26 6:24 6:45 7:03 7:40 1:07
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.13 | 1:28 | 1:28 | 11:46 | 57 49-95 | 670 | 165 112-170 |
0.25 | 2:37 | 1:09 | 9:11 | 125 95-146 | 1148 | 172 170-176 |
0.38 | 3:36 | 59 | 7:50 | 139 132-143 | 1089 | 178 176-180 |
0.50 | 4:34 | 58 | 7:44 | 139 133-143 | 1076 | 180 180-180 |
0.63 | 5:31 | 57 | 7:36 | 143 135-150 | 1088 | 180 180-180 |
0.75 | 6:29 | 58 | 7:41 | 141 135-157 | 1083 | 180 180-180 |
0.88 | 7:25 | 57 | 7:35 | 141 137-151 | 1070 | 180 180-180 |
1.00 | 8:24 | 58 | 7:47 | 140 137-144 | 1089 | 180 180-180 |
1.13 | 9:20 | 56 | 7:32 | 140 137-143 | 1055 | 180 180-180 |
1.25 | 10:18 | 58 | 7:44 | 140 137-145 | 1083 | 180 180-180 |
1.38 | 11:16 | 58 | 7:41 | 138 136-142 | 1060 | 180 180-180 |
1.50 | 12:10 | 55 | 7:16 | 140 139-144 | 1017 | 181 180-186 |
1.63 | 12:56 | 46 | 6:07 | 152 142-157 | 930 | 189 186-190 |
1.75 | 13:42 | 45 | 6:02 | 159 157-161 | 960 | 190 190-190 |
1.88 | 14:27 | 46 | 6:06 | 160 159-163 | 977 | 190 190-190 |
2.00 | 15:13 | 45 | 6:04 | 162 160-165 | 983 | 190 190-190 |
2.13 | 16:07 | 54 | 7:12 | 158 149-162 | 1138 | 183 174-190 |
2.25 | 17:04 | 57 | 7:34 | 143 137-150 | 1082 | 177 174-186 |
2.38 | 17:49 | 46 | 6:05 | 157 149-162 | 955 | 188 186-190 |
2.50 | 18:36 | 46 | 6:10 | 162 161-164 | 999 | 190 190-190 |
2.63 | 19:21 | 45 | 6:02 | 163 162-164 | 984 | 190 190-190 |
2.75 | 20:07 | 46 | 6:06 | 164 162-166 | 1002 | 190 190-190 |
2.88 | 21:07 | 1:00 | 8:00 | 158 147-166 | 1263 | 178 174-190 |
3.00 | 21:58 | 51 | 6:51 | 146 141-156 | 999 | 180 174-186 |
3.13 | 22:44 | 46 | 6:11 | 160 156-163 | 989 | 188 186-190 |
3.25 | 23:30 | 45 | 6:03 | 165 163-166 | 998 | 190 190-190 |
3.38 | 24:16 | 46 | 6:10 | 166 165-166 | 1024 | 190 190-190 |
3.50 | 25:01 | 46 | 6:04 | 166 165-168 | 1007 | 190 190-190 |
3.63 | 26:06 | 1:04 | 8:36 | 156 146-166 | 1341 | 176 174-190 |
3.75 | 26:53 | 47 | 6:17 | 152 144-159 | 955 | 186 174-188 |
3.88 | 27:39 | 46 | 6:04 | 162 159-165 | 983 | 189 188-190 |
4.00 | 28:25 | 47 | 6:13 | 166 165-168 | 1031 | 190 190-190 |
4.13 | 29:11 | 46 | 6:06 | 167 166-168 | 1018 | 190 190-190 |
4.25 | 30:00 | 49 | 6:32 | 167 165-167 | 1092 | 188 178-190 |
4.38 | 31:02 | 1:02 | 8:17 | 155 148-165 | 1284 | 175 174-184 |
4.50 | 31:49 | 47 | 6:12 | 159 149-165 | 986 | 189 186-190 |
4.63 | 32:35 | 47 | 6:13 | 166 164-167 | 1031 | 190 190-190 |
4.75 | 33:20 | 45 | 6:01 | 167 166-168 | 1003 | 191 190-192 |
4.88 | 40:18 | 6:58 | 55:43 | 138 93-169 | 7689 | 178 72-192 |
5.00 | 41:17 | 59 | 7:48 | 136 128-145 | 1062 | 178 174-188 |
5.13 | 42:03 | 46 | 6:09 | 153 145-159 | 941 | 191 190-192 |
5.25 | 42:48 | 46 | 6:05 | 161 158-163 | 979 | 192 192-192 |
5.38 | 43:34 | 45 | 6:04 | 164 163-165 | 995 | 192 192-192 |
5.50 | 44:20 | 47 | 6:13 | 165 164-166 | 1025 | 193 192-194 |
5.63 | 45:16 | 55 | 7:24 | 163 156-166 | 1206 | 184 176-194 |
5.75 | 46:11 | 55 | 7:18 | 152 148-156 | 1110 | 180 176-188 |
5.88 | 46:57 | 46 | 6:07 | 162 157-165 | 991 | 189 188-192 |
6.00 | 47:42 | 45 | 6:02 | 167 164-168 | 1008 | 192 192-192 |
6.13 | 48:28 | 46 | 6:08 | 168 167-170 | 1031 | 192 192-192 |
6.25 | 49:14 | 46 | 6:06 | 169 169-170 | 1032 | 192 192-192 |
6.38 | 50:14 | 1:00 | 8:00 | 164 156-170 | 1311 | 180 176-192 |
6.50 | 51:04 | 50 | 6:43 | 156 153-162 | 1047 | 184 176-190 |
6.63 | 51:49 | 45 | 6:03 | 165 162-167 | 998 | 190 190-190 |
6.75 | 52:35 | 46 | 6:08 | 169 166-170 | 1037 | 190 190-192 |
6.87 | 53:20 | 45 | 6:00 | 171 170-171 | 1027 | 192 192-192 |
7.00 | 54:07 | 47 | 6:12 | 171 170-172 | 1061 | 192 190-192 |
7.12 | 55:11 | 1:04 | 8:29 | 162 153-171 | 1374 | 177 176-190 |
7.25 | 55:57 | 46 | 6:11 | 159 152-165 | 983 | 186 176-188 |
7.37 | 56:43 | 46 | 6:06 | 167 165-170 | 1020 | 189 188-190 |
7.50 | 57:28 | 46 | 6:05 | 171 168-172 | 1039 | 190 190-190 |
7.62 | 58:15 | 46 | 6:11 | 172 171-172 | 1063 | 190 190-190 |
7.75 | 59:04 | 49 | 6:32 | 172 170-173 | 1122 | 187 176-190 |
7.87 | 1:00:05 | 1:02 | 8:13 | 159 154-170 | 1307 | 176 174-186 |
8.00 | 1:00:51 | 46 | 6:06 | 162 155-167 | 989 | 190 186-190 |
8.12 | 1:01:37 | 46 | 6:08 | 169 167-171 | 1035 | 190 190-190 |
8.25 | 1:02:23 | 46 | 6:09 | 171 170-171 | 1052 | 191 190-192 |
8.37 | 1:03:08 | 45 | 6:02 | 171 170-172 | 1032 | 192 192-192 |
8.50 | 1:03:56 | 47 | 6:20 | 171 169-172 | 1083 | 191 182-192 |
8.62 | 1:05:02 | 1:06 | 8:48 | 160 151-170 | 1408 | 176 176-180 |
8.75 | 1:05:59 | 57 | 7:34 | 153 150-155 | 1158 | 180 176-180 |
8.87 | 1:06:57 | 58 | 7:47 | 155 153-156 | 1205 | 180 180-180 |
9.00 | 1:07:54 | 57 | 7:38 | 155 153-156 | 1182 | 180 180-180 |
9.12 | 1:08:52 | 58 | 7:44 | 155 153-156 | 1199 | 180 180-180 |
9.25 | 1:09:49 | 57 | 7:36 | 154 153-156 | 1172 | 180 180-180 |
9.37 | 1:10:47 | 58 | 7:42 | 155 153-157 | 1194 | 179 178-180 |
9.50 | 1:11:44 | 57 | 7:34 | 153 152-155 | 1158 | 179 178-180 |
9.62 | 1:12:42 | 58 | 7:44 | 153 151-154 | 1184 | 180 180-180 |
9.75 | 1:13:39 | 57 | 7:39 | 152 151-153 | 1162 | 180 180-180 |
9.87 | 1:14:37 | 58 | 7:44 | 152 151-154 | 1176 | 180 180-180 |
10.00 | 1:15:35 | 57 | 7:39 | 151 150-153 | 1154 | 180 180-180 |
10.13 | 1:16:33 | 58 | 7:47 | 150 149-152 | 1167 | 180 180-180 |
10.14 | 1:16:41 | 8 | 7:40 | 150 149-150 | 1150 | 180 180-180 |
Heart
154/173max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
184 (194 max)
Stride Length: 126cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 91.8 | 183 | 10.1 | 1:10:26 | 6:57 |
Walk | 0.2 | 109 | 0 | 8 | 17:53 |
Still | 8.0 | - | - | 6:07 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:29 | 5:29 | 76.49 |
5km | 19:11 | 6:10 | 74.38 |
5M | 32:25 | 6:29 | 71.60 |
10km | 41:12 | 6:38 | 70.33 |
10M | 1:09:39 | 6:58 | 68.73 |
Half | 1:33:50 | 7:10 | 66.96 |
20M | 2:29:39 | 7:29 | 66.53 |
Mara | 3:21:36 | 7:42 | 65.85 |
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