Tue 18th Apr 2017 at 12:00pm by Dickie York
Run > Intervals
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Time
36:33
-
Miles 5.06
-
Min/mi 7:13
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Pacing
78%
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WAVA
64.26
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Stride(cm)
122
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Cals
419
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Cadence
183
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BPM
154
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%MHR
90
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B/mi 1111
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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 - 6:12(6:13/m)
3) 1m - 6:39(6:39/m)
4) 1m - 6:37(6:37/m)
5) 1m - 8:13(8:12/m)
6) 0.06m - 27(8:06/m)
1 mile WU @ 8mph
800m @ 11mph
1min @ 6mph
800m @ 11mph
1min @ 6mph
800m @ 11mph
1min @ 6mph
800m @ 11.2mph
1min @ 6mph
400m @ 11.4mph
1min @ 6mph
400m @ 11.5mph
1 mile WD @ 7.5mph
===
1) 1m - 8:24(8:24/m)
2) 1m - 6:12(6:13/m)
3) 1m - 6:39(6:39/m)
4) 1m - 6:37(6:37/m)
5) 1m - 8:13(8:12/m)
6) 0.06m - 27(8:06/m)
1 mile WU @ 8mph
800m @ 11mph
1min @ 6mph
800m @ 11mph
1min @ 6mph
800m @ 11mph
1min @ 6mph
800m @ 11.2mph
1min @ 6mph
400m @ 11.4mph
1min @ 6mph
400m @ 11.5mph
1 mile WD @ 7.5mph
8:24 6:12 6:39 6:37 8:13 27
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 48 | 48 | 12:46 | 121 58-173 | 1544 | 162 100-168 |
0.13 | 1:28 | 40 | 10:37 | 166 161-173 | 1763 | 168 168-170 |
0.19 | 2:03 | 36 | 9:29 | 168 163-174 | 1592 | 170 170-172 |
0.25 | 2:36 | 33 | 8:52 | 175 167-184 | 1551 | 173 172-176 |
0.31 | 3:07 | 31 | 8:08 | 177 173-180 | 1441 | 176 176-178 |
0.38 | 3:37 | 30 | 7:53 | 177 173-181 | 1396 | 178 178-178 |
0.44 | 4:05 | 29 | 7:42 | 177 174-179 | 1364 | 178 178-178 |
0.50 | 4:34 | 29 | 7:42 | 177 173-181 | 1363 | 178 178-178 |
0.56 | 5:03 | 29 | 7:42 | 177 172-181 | 1363 | 180 178-180 |
0.63 | 5:33 | 29 | 7:51 | 178 172-181 | 1398 | 180 180-180 |
0.69 | 6:02 | 29 | 7:47 | 178 172-183 | 1385 | 180 180-180 |
0.75 | 6:31 | 29 | 7:42 | 175 170-179 | 1348 | 180 180-180 |
0.81 | 7:00 | 29 | 7:47 | 180 174-187 | 1400 | 180 180-180 |
0.88 | 7:29 | 29 | 7:42 | 183 176-189 | 1409 | 180 180-180 |
0.94 | 7:58 | 29 | 7:42 | 170 132-192 | 1309 | 180 180-180 |
1.00 | 8:24 | 26 | 6:55 | 134 129-145 | 927 | 183 180-192 |
1.06 | 8:45 | 21 | 5:39 | 143 137-147 | 808 | 194 192-194 |
1.13 | 9:05 | 21 | 5:31 | 149 145-152 | 823 | 194 194-196 |
1.19 | 9:27 | 21 | 5:38 | 154 148-157 | 867 | 196 196-196 |
1.25 | 9:49 | 22 | 5:56 | 158 156-159 | 936 | 196 196-196 |
1.31 | 10:10 | 22 | 5:45 | 159 158-159 | 915 | 196 196-196 |
1.38 | 10:31 | 21 | 5:35 | 159 159-160 | 887 | 196 196-196 |
1.44 | 10:53 | 22 | 5:45 | 160 159-162 | 919 | 196 196-196 |
1.50 | 11:25 | 32 | 8:30 | 156 146-161 | 1325 | 179 170-196 |
1.56 | 12:03 | 38 | 10:14 | 135 127-145 | 1380 | 169 168-170 |
1.63 | 12:28 | 24 | 6:32 | 132 128-140 | 862 | 182 168-192 |
1.69 | 12:50 | 22 | 5:54 | 147 141-153 | 868 | 193 192-194 |
1.75 | 13:11 | 21 | 5:35 | 156 153-159 | 871 | 195 194-196 |
1.81 | 13:32 | 21 | 5:35 | 160 159-162 | 892 | 196 196-196 |
1.88 | 13:53 | 22 | 5:47 | 162 161-163 | 937 | 196 196-196 |
1.94 | 14:15 | 21 | 5:42 | 163 163-165 | 928 | 196 196-196 |
2.00 | 14:36 | 21 | 5:40 | 165 163-165 | 936 | 196 196-196 |
2.06 | 14:59 | 23 | 6:04 | 164 163-165 | 994 | 194 184-196 |
2.13 | 15:37 | 38 | 10:07 | 153 141-163 | 1549 | 170 168-180 |
2.19 | 16:09 | 33 | 8:42 | 136 133-142 | 1182 | 171 168-188 |
2.25 | 16:31 | 22 | 5:46 | 143 137-150 | 824 | 193 188-194 |
2.31 | 16:52 | 21 | 5:38 | 155 151-158 | 873 | 194 194-194 |
2.38 | 17:13 | 21 | 5:44 | 160 158-162 | 917 | 194 194-194 |
2.44 | 17:35 | 21 | 5:41 | 163 161-164 | 928 | 195 194-196 |
2.50 | 17:56 | 21 | 5:40 | 165 164-166 | 936 | 196 196-196 |
2.56 | 18:17 | 21 | 5:41 | 166 165-166 | 944 | 196 196-196 |
2.63 | 18:39 | 22 | 5:45 | 166 165-167 | 954 | 198 196-198 |
2.69 | 19:09 | 31 | 8:08 | 163 156-167 | 1327 | 180 170-198 |
2.75 | 19:47 | 37 | 9:58 | 145 136-156 | 1444 | 170 170-170 |
2.81 | 20:13 | 26 | 6:57 | 137 134-143 | 951 | 179 170-192 |
2.88 | 20:34 | 21 | 5:32 | 151 144-157 | 835 | 194 192-194 |
2.94 | 20:54 | 21 | 5:35 | 160 157-163 | 892 | 196 194-196 |
3.00 | 21:16 | 21 | 5:38 | 163 163-165 | 918 | 196 196-196 |
3.06 | 21:36 | 20 | 5:25 | 165 164-167 | 894 | 197 196-198 |
3.13 | 21:57 | 21 | 5:41 | 167 166-168 | 948 | 198 198-198 |
3.19 | 22:18 | 21 | 5:32 | 168 167-168 | 930 | 198 198-198 |
3.25 | 22:39 | 21 | 5:37 | 168 167-169 | 944 | 198 194-198 |
3.31 | 23:15 | 36 | 9:40 | 161 152-168 | 1556 | 171 168-192 |
3.38 | 23:52 | 37 | 9:55 | 144 137-153 | 1428 | 168 168-174 |
3.44 | 24:14 | 21 | 5:42 | 143 138-149 | 814 | 191 176-196 |
3.50 | 24:35 | 21 | 5:35 | 155 151-158 | 865 | 196 196-196 |
3.56 | 24:55 | 20 | 5:22 | 161 158-163 | 864 | 198 196-198 |
3.63 | 25:19 | 24 | 6:22 | 163 162-164 | 1038 | 193 174-198 |
3.69 | 25:57 | 38 | 10:09 | 154 144-165 | 1563 | 168 168-172 |
3.75 | 26:29 | 33 | 8:42 | 137 134-143 | 1191 | 171 168-186 |
3.81 | 26:50 | 21 | 5:34 | 144 135-151 | 803 | 195 190-196 |
3.88 | 27:11 | 21 | 5:31 | 156 152-160 | 862 | 197 196-198 |
3.94 | 27:32 | 21 | 5:29 | 163 160-165 | 893 | 199 198-200 |
4.00 | 27:53 | 21 | 5:38 | 166 164-168 | 934 | 199 192-200 |
4.06 | 28:23 | 30 | 8:05 | 162 156-165 | 1310 | 179 178-188 |
4.13 | 28:54 | 31 | 8:09 | 154 148-161 | 1255 | 178 178-178 |
4.19 | 29:24 | 30 | 8:03 | 146 141-153 | 1175 | 178 178-178 |
4.25 | 29:55 | 31 | 8:19 | 139 136-141 | 1155 | 178 178-178 |
4.31 | 30:25 | 30 | 8:00 | 137 134-139 | 1095 | 178 178-178 |
4.38 | 30:55 | 30 | 8:07 | 136 134-139 | 1105 | 178 178-178 |
4.44 | 31:26 | 31 | 8:14 | 137 135-139 | 1128 | 178 178-178 |
4.50 | 31:58 | 32 | 8:29 | 135 134-136 | 1146 | 178 178-178 |
4.56 | 32:28 | 30 | 7:59 | 134 133-135 | 1070 | 178 178-178 |
4.62 | 32:59 | 31 | 8:12 | 135 134-136 | 1107 | 178 178-178 |
4.69 | 33:30 | 31 | 8:20 | 134 134-135 | 1117 | 178 178-178 |
4.75 | 34:01 | 31 | 8:13 | 135 134-136 | 1109 | 178 178-178 |
4.81 | 34:32 | 31 | 8:14 | 136 134-137 | 1120 | 178 178-178 |
4.87 | 35:02 | 30 | 8:03 | 137 135-139 | 1103 | 178 178-178 |
4.94 | 35:33 | 32 | 8:25 | 138 132-148 | 1161 | 178 178-178 |
5.00 | 36:05 | 31 | 8:19 | 134 133-136 | 1114 | 178 178-178 |
5.06 | 36:32 | 27 | 8:03 | 134 133-138 | 1079 | 178 178-178 |
Heart
154/192max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
183 (200 max)
Stride Length: 122cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.7 | 182 | 5.1 | 36:26 | 7:12 |
Walk | 0.1 | 110 | 0 | 2 | 17:53 |
Still | 0.2 | - | - | 4 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:07 | 6:07 | 68.57 |
5km | 21:20 | 6:52 | 66.88 |
5M | 36:04 | 7:13 | 64.36 |
10km | 45:51 | 7:23 | 63.20 |
10M | 1:17:30 | 7:45 | 61.77 |
Half | 1:44:24 | 7:58 | 60.19 |
20M | 2:46:31 | 8:20 | 59.79 |
Mara | 3:44:18 | 8:34 | 59.19 |
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