Fri 8th Mar 2024 at 12:56pm by Mushroom
Run > Intervals
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Time
37:01
-
Miles 3.57
-
Min/mi 10:22
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Pacing
96%
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WAVA
47.04
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Stride(cm)
91
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Cals
579
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Cadence
170
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BPM
133
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%MHR
78.2
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B/mi 1378
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Surface
Treadmill
Notes & Comments
1) 1mi - 10:33(10:33/mi) 121/136bpm [1277b/mi] 146cal 5.68/6.32mph
2) 1mi - 10:15(10:15/mi) 136/142bpm [1393b/mi] 163cal 5.86/6.55mph
3) 1mi - 10:23(10:23/mi) 142/149bpm [1473b/mi] 171cal 5.78/6.57mph
4) 0.57mi - 5:51(10:16/mi) 146/150bpm [1499b/mi] 99cal 5.85/6.7mph
5 mins steady, then
Pyramid - 1,2,3,2,1
then 3 x 2mins +1 to finish
[17mins faster]
2) 1mi - 10:15(10:15/mi) 136/142bpm [1393b/mi] 163cal 5.86/6.55mph
3) 1mi - 10:23(10:23/mi) 142/149bpm [1473b/mi] 171cal 5.78/6.57mph
4) 0.57mi - 5:51(10:16/mi) 146/150bpm [1499b/mi] 99cal 5.85/6.7mph
5 mins steady, then
Pyramid - 1,2,3,2,1
then 3 x 2mins +1 to finish
[17mins faster]
10:33 10:15 10:23 5:51
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 47 | 47 | 12:28 | 88 65-110 | 1097 | 159 90-170 |
0.13 | 1:29 | 42 | 11:18 | 111 110-113 | 1254 | 166 166-166 |
0.19 | 2:10 | 41 | 11:00 | 112 103-119 | 1231 | 166 164-168 |
0.25 | 2:50 | 40 | 10:39 | 114 113-116 | 1214 | 167 166-168 |
0.31 | 3:29 | 38 | 10:12 | 119 116-122 | 1215 | 167 166-168 |
0.38 | 4:06 | 38 | 10:05 | 125 122-127 | 1260 | 169 168-170 |
0.44 | 4:44 | 38 | 10:05 | 128 125-130 | 1292 | 170 168-172 |
0.50 | 5:22 | 38 | 10:09 | 132 130-136 | 1339 | 172 172-174 |
0.56 | 6:01 | 39 | 10:20 | 127 126-129 | 1312 | 170 166-172 |
0.63 | 6:41 | 40 | 10:33 | 128 126-131 | 1350 | 170 168-170 |
0.69 | 7:19 | 39 | 10:18 | 130 128-134 | 1339 | 170 168-172 |
0.75 | 7:57 | 38 | 10:09 | 129 128-131 | 1309 | 170 168-172 |
0.81 | 8:36 | 39 | 10:18 | 129 127-130 | 1328 | 170 168-170 |
0.88 | 9:15 | 39 | 10:27 | 129 127-130 | 1347 | 170 168-172 |
0.94 | 9:54 | 39 | 10:23 | 128 125-131 | 1329 | 169 168-172 |
1.00 | 10:33 | 39 | 10:24 | 129 127-130 | 1341 | 170 168-172 |
1.06 | 11:12 | 39 | 10:23 | 131 130-132 | 1361 | 170 168-174 |
1.13 | 11:50 | 38 | 10:10 | 131 129-132 | 1331 | 172 172-174 |
1.19 | 12:27 | 38 | 10:00 | 134 132-136 | 1341 | 175 174-176 |
1.25 | 13:06 | 38 | 10:10 | 138 137-138 | 1402 | 172 170-174 |
1.31 | 13:43 | 37 | 9:57 | 139 138-139 | 1383 | 172 170-174 |
1.38 | 14:21 | 38 | 10:08 | 139 138-140 | 1409 | 170 168-172 |
1.44 | 15:01 | 40 | 10:44 | 135 134-136 | 1448 | 170 168-170 |
1.50 | 15:40 | 39 | 10:17 | 133 132-134 | 1367 | 171 170-174 |
1.56 | 16:19 | 39 | 10:23 | 133 131-133 | 1381 | 169 166-170 |
1.63 | 16:58 | 39 | 10:24 | 133 133-134 | 1383 | 171 170-172 |
1.69 | 17:35 | 37 | 9:55 | 135 134-136 | 1340 | 173 172-174 |
1.75 | 18:12 | 38 | 10:01 | 137 137-138 | 1373 | 172 170-174 |
1.81 | 18:50 | 38 | 10:06 | 140 139-142 | 1413 | 172 170-172 |
1.88 | 19:29 | 39 | 10:23 | 140 138-142 | 1453 | 170 170-170 |
1.94 | 20:08 | 39 | 10:25 | 138 137-138 | 1438 | 170 168-170 |
2.00 | 20:48 | 39 | 10:29 | 138 136-139 | 1446 | 171 168-174 |
2.06 | 21:25 | 37 | 9:57 | 138 137-139 | 1373 | 171 170-172 |
2.13 | 22:03 | 39 | 10:16 | 141 139-142 | 1448 | 172 170-174 |
2.19 | 22:44 | 40 | 10:44 | 140 139-140 | 1502 | 171 170-172 |
2.25 | 23:23 | 39 | 10:30 | 139 139-140 | 1459 | 170 170-172 |
2.31 | 24:02 | 39 | 10:25 | 139 139-140 | 1448 | 170 168-172 |
2.38 | 24:42 | 40 | 10:37 | 139 139-140 | 1475 | 169 168-170 |
2.44 | 25:21 | 39 | 10:20 | 139 139-140 | 1436 | 170 168-172 |
2.50 | 25:59 | 38 | 10:14 | 142 140-143 | 1452 | 171 170-172 |
2.56 | 26:37 | 39 | 10:17 | 145 144-146 | 1490 | 172 170-174 |
2.63 | 27:16 | 39 | 10:17 | 146 146-147 | 1502 | 170 168-172 |
2.69 | 27:56 | 40 | 10:40 | 144 143-146 | 1536 | 171 168-174 |
2.75 | 28:36 | 40 | 10:34 | 142 142-143 | 1501 | 170 168-174 |
2.81 | 29:14 | 39 | 10:21 | 142 141-142 | 1469 | 171 170-172 |
2.88 | 29:53 | 39 | 10:17 | 145 142-148 | 1492 | 172 170-172 |
2.94 | 30:32 | 39 | 10:18 | 148 148-148 | 1524 | 172 170-174 |
3.00 | 31:10 | 39 | 10:17 | 149 148-149 | 1532 | 172 172-172 |
3.06 | 31:49 | 39 | 10:24 | 147 146-147 | 1529 | 170 168-170 |
3.13 | 32:29 | 39 | 10:29 | 144 144-145 | 1510 | 170 168-172 |
3.19 | 33:08 | 39 | 10:28 | 143 143-144 | 1496 | 170 168-170 |
3.25 | 33:46 | 38 | 10:15 | 143 143-143 | 1466 | 172 170-172 |
3.31 | 34:24 | 38 | 10:07 | 147 145-149 | 1488 | 172 170-174 |
3.38 | 35:03 | 38 | 10:16 | 149 149-149 | 1529 | 172 172-172 |
3.44 | 35:42 | 39 | 10:25 | 147 146-149 | 1531 | 170 168-170 |
3.50 | 36:20 | 38 | 10:11 | 146 146-147 | 1486 | 172 168-174 |
3.56 | 36:57 | 37 | 9:53 | 149 148-150 | 1472 | 175 172-178 |
Heart
133/150max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
170 (178 max)
Stride Length: 91cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 100.0 | 170 | 3.6 | 37:00 | 10:22 |
Walk | 0.0 | 90 | 0 | 0 | NAN:00:00 |
Still | 0.0 | - | - | 1 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:08 | 9:08 | 48.52 |
5km | 31:46 | 10:13 | 47.50 |
5M | 53:37 | 10:43 | 45.89 |
10km | 1:08:05 | 10:57 | 45.16 |
10M | 1:54:53 | 11:29 | 44.27 |
Half | 2:34:36 | 11:48 | 43.21 |
20M | 4:06:11 | 12:19 | 43.00 |
Mara | 5:31:17 | 12:39 | 42.61 |
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