Fri 24th Mar 2017 at 12:00pm by Dickie York

Run > Intervals

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Time
1:14:08
Miles
10.03
Min/mi
7:23
Pacing
0%
WAVA
64.77
Stride(cm)
123
Cals
855
Cadence
178
BPM
155
%MHR
90.5
B/mi
1143
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:21(8:21/m)
2) 1m - 6:49(6:49/m)
3) 1m - 7:16(7:16/m)
4) 1m - 6:44(6:44/m)
5) 1m - 7:29(7:28/m)
6) 1m - 6:40(6:41/m)
7) 1m - 7:31(7:31/m)
8) 1m - 6:43(6:42/m)
9) 1m - 8:05(8:06/m)
10) 1m - 8:11(8:11/m)
11) 0.03m - 18(8:36/m)

1.5milw WU @ 8mph
1k @ 10.4mph
off 60sec @ 4mph
x 10 reps
1.5milw WD @ 7.5mph

8:21 6:49 7:16 6:44 7:29 6:40 7:31 6:43 8:05 8:11 18

Pace

13%

23%

55%

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	154 62-173	1750	164 98-170
0.25	2:32	1:07	8:58	156 134-176	1398	157 136-170
0.38	3:32	1:00	7:56	172 144-181	1365	177 172-178
0.50	4:29	57	7:36	176 171-182	1336	178 178-178
0.63	5:27	58	7:44	176 171-184	1362	178 178-178
0.75	6:24	57	7:40	177 172-182	1356	178 178-180
0.88	7:23	58	7:48	176 166-184	1372	180 180-180
1.00	8:20	57	7:39	161 141-180	1231	180 180-180
1.13	9:19	58	7:48	139 137-142	1083	180 180-180
1.25	10:17	58	7:43	139 137-140	1074	178 178-180
1.38	11:14	57	7:39	140 138-143	1070	178 178-178
1.50	12:09	55	7:18	140 137-144	1022	179 178-186
1.63	12:54	45	5:59	152 144-156	909	188 188-188
1.75	13:40	46	6:08	159 156-160	976	190 190-190
1.88	14:24	45	5:57	161 159-162	958	191 190-192
2.00	15:10	45	6:04	162 161-163	982	192 192-192
2.13	16:30	1:20	10:39	144 116-163	1533	150 130-192
2.25	17:19	49	6:34	135 115-156	886	180 134-188
2.38	18:03	44	5:53	161 156-163	948	190 188-190
2.50	18:48	45	5:58	164 162-165	980	192 190-192
2.63	19:33	46	6:06	164 163-166	999	192 192-192
2.75	20:25	51	6:52	165 159-167	1133	186 158-192
2.88	21:41	1:16	10:10	139 128-158	1414	166 156-190
3.00	22:26	44	5:56	158 147-164	937	190 190-190
3.13	23:11	45	6:04	165 163-167	1000	190 190-192
3.25	23:56	45	5:58	167 165-167	996	192 192-192
3.38	24:41	45	5:59	167 166-169	998	192 192-192
3.50	26:10	1:29	11:51	145 123-169	1718	146 130-192
3.63	26:55	45	6:03	148 128-160	896	186 174-190
3.75	27:40	45	6:01	165 161-167	993	190 190-190
3.88	28:25	44	5:56	167 166-168	991	190 190-192
4.00	29:09	44	5:56	168 168-169	997	192 192-192
4.13	30:05	56	7:26	167 160-169	1242	178 132-192
4.25	31:27	1:22	10:56	135 121-159	1476	146 132-188
4.38	32:11	44	5:55	157 143-165	930	190 188-192
4.50	32:56	44	5:55	167 164-168	988	192 192-192
4.63	33:41	45	6:00	169 168-171	1014	192 192-194
4.75	34:25	44	5:54	170 169-171	1004	194 194-194
4.88	35:52	1:28	11:40	148 125-170	1727	147 132-194
5.00	36:38	46	6:08	146 127-160	895	187 170-192
5.13	37:23	45	5:59	166 161-169	992	192 192-192
5.25	38:08	44	5:56	169 168-170	1002	193 192-194
5.38	38:52	45	5:57	171 170-172	1017	194 194-194
5.50	39:42	49	6:36	170 166-172	1121	188 142-194
5.63	41:04	1:22	10:54	142 128-166	1548	146 132-186
5.75	41:50	46	6:11	159 146-166	982	190 186-192
5.88	42:34	44	5:52	168 166-170	984	194 192-194
6.00	43:20	46	6:07	170 169-171	1040	194 194-194
6.13	44:04	45	5:57	170 170-171	1011	194 194-194
6.25	45:28	1:23	11:07	153 127-172	1701	147 128-194
6.38	46:20	52	6:57	141 126-159	979	177 130-190
6.50	47:05	45	6:03	165 159-169	999	191 190-192
6.63	47:50	45	5:58	170 168-171	1014	193 192-194
6.75	48:34	44	5:51	170 169-171	993	196 194-196
6.87	49:19	45	6:03	172 171-172	1040	196 194-196
7.00	58:48	9:29	1:15:48	115 104-171	8717	143 102-192
7.12	59:40	53	7:02	147 128-156	1033	191 188-194
7.25	1:00:25	44	5:55	159 156-162	940	194 194-196
7.37	1:01:09	45	5:57	163 161-165	969	196 196-196
7.50	1:01:55	45	6:02	166 164-167	1002	196 196-196
7.62	1:03:09	1:15	9:58	155 130-167	1545	155 130-196
7.75	1:04:07	57	7:38	135 119-156	1030	170 130-190
7.87	1:04:51	45	5:59	163 157-167	976	193 190-196
8.00	1:05:36	45	6:00	168 167-169	1009	196 196-196
8.12	1:06:21	45	5:57	169 168-170	1005	196 196-196
8.25	1:07:06	45	5:58	169 169-170	1010	196 196-196
8.37	1:08:35	1:29	11:51	144 123-169	1707	145 130-196
8.50	1:09:37	1:02	8:17	143 131-148	1184	177 176-178
8.62	1:10:38	1:01	8:06	146 144-148	1183	178 178-178
8.75	1:11:40	1:02	8:18	147 146-148	1220	178 178-178
8.87	1:12:41	1:01	8:08	146 143-148	1188	178 178-178
9.00	1:13:42	1:01	8:09	148 146-149	1206	178 178-178
9.12	1:14:43	1:01	8:11	146 144-148	1194	178 178-178
9.25	1:15:46	1:02	8:16	146 145-149	1208	178 178-178
9.37	1:16:47	1:01	8:08	145 145-147	1180	178 178-178
9.50	1:17:49	1:02	8:19	146 144-147	1214	178 178-178
9.62	1:18:49	1:00	8:04	146 144-149	1177	178 178-178
9.75	1:19:51	1:02	8:16	145 144-147	1199	178 178-178
9.87	1:20:52	1:01	8:08	147 145-148	1197	178 178-178
10.00	1:21:54	1:01	8:11	145 143-147	1186	178 178-178
10.03	1:22:11	17	8:46	145 144-145	1271	178 178-178

Heart

155/184max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

178 (196 max) Stride Length: 123cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	86.3	184	9.3	1:10:53	7:36
Walk	13.7	132	0.7	11:13	16:05
Still	0.1	-	-	4	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:27	5:51	55.54%	More
800m	2:57	5:55	64.16%	More
1km	3:45	6:02	65.73%	More
Mile	6:36	6:36	63.50%	More
5k	21:24	6:53	66.68%	More
5 miles	34:40	6:56	66.94%	More
10k	43:34	7:01	66.50%	More
10 miles	1:21:44	8:10	58.58%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:49	5:49	72.11
5km	20:21	6:33	70.11
5M	34:23	6:53	67.51
10km	43:43	7:02	66.28
10M	1:13:53	7:23	64.79
Half	1:39:32	7:36	63.13
20M	2:38:45	7:56	62.72
Mara	3:33:51	8:10	62.08

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