Tue 13th Jun 2017 at 6:00pm by percyw
Run > Intervals
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Time
32:34
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Miles 3.98
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Min/mi 8:11
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Pacing
58%
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WAVA
57.44
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Stride(cm)
115
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Cals
418
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Cadence
172
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BPM
148
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%MHR
84.6
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B/mi 1211
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Asc(m)
42
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.25m - 1:34(6:14/m) 140/153bpm 19cal 9.63/11.04mph
2) 0.04m - 56(23:53/m) 133/153bpm 11cal 2.51/9mph
3) 0.25m - 1:39(6:32/m) 144/155bpm 21cal 9.19/10.02mph
4) 0.04m - 1:08(26:08/m) 131/155bpm 13cal 2.3/9.1mph
5) 0.25m - 1:36(6:27/m) 146/159bpm 19cal 9.31/10.42mph
6) 0.04m - 48(18:26/m) 143/159bpm 10cal 3.25/9.06mph
7) 0.25m - 1:36(6:33/m) 153/161bpm 21cal 9.16/10.31mph
8) 0.04m - 1:00(25:28/m) 137/161bpm 12cal 2.36/9.1mph
9) 0.51m - 3:12(6:18/m) 157/165bpm 45cal 9.54/10.71mph
10) 0.07m - 1:03(15:22/m) 144/164bpm 13cal 3.9/9.81mph
11) 0.5m - 3:16(6:29/m) 158/165bpm 46cal 9.25/10.44mph
12) 0.06m - 1:02(17:30/m) 145/165bpm 13cal 3.43/8.95mph
13) 0.5m - 3:12(6:26/m) 160/168bpm 45cal 9.34/10.12mph
14) 0.06m - 1:32(24:03/m) 136/167bpm 15cal 2.49/9.58mph
15) 0.5m - 3:16(6:32/m) 158/167bpm 44cal 9.19/10.16mph
16) 0.06m - 1:24(23:23/m) 140/167bpm 14cal 2.57/9.48mph
17) 0.5m - 3:13(6:25/m) 161/170bpm 45cal 9.34/10.08mph
18) 0.05m - 1:01(22:28/m) 146/169bpm 12cal 2.67/9.66mph
19) 0m - 4(21:23/m) 118/120bpm 2.81/2.19mph
===
1) 0.25m - 1:34(6:14/m) 140/153bpm 19cal 9.63/11.04mph
2) 0.04m - 56(23:53/m) 133/153bpm 11cal 2.51/9mph
3) 0.25m - 1:39(6:32/m) 144/155bpm 21cal 9.19/10.02mph
4) 0.04m - 1:08(26:08/m) 131/155bpm 13cal 2.3/9.1mph
5) 0.25m - 1:36(6:27/m) 146/159bpm 19cal 9.31/10.42mph
6) 0.04m - 48(18:26/m) 143/159bpm 10cal 3.25/9.06mph
7) 0.25m - 1:36(6:33/m) 153/161bpm 21cal 9.16/10.31mph
8) 0.04m - 1:00(25:28/m) 137/161bpm 12cal 2.36/9.1mph
9) 0.51m - 3:12(6:18/m) 157/165bpm 45cal 9.54/10.71mph
10) 0.07m - 1:03(15:22/m) 144/164bpm 13cal 3.9/9.81mph
11) 0.5m - 3:16(6:29/m) 158/165bpm 46cal 9.25/10.44mph
12) 0.06m - 1:02(17:30/m) 145/165bpm 13cal 3.43/8.95mph
13) 0.5m - 3:12(6:26/m) 160/168bpm 45cal 9.34/10.12mph
14) 0.06m - 1:32(24:03/m) 136/167bpm 15cal 2.49/9.58mph
15) 0.5m - 3:16(6:32/m) 158/167bpm 44cal 9.19/10.16mph
16) 0.06m - 1:24(23:23/m) 140/167bpm 14cal 2.57/9.48mph
17) 0.5m - 3:13(6:25/m) 161/170bpm 45cal 9.34/10.08mph
18) 0.05m - 1:01(22:28/m) 146/169bpm 12cal 2.67/9.66mph
19) 0m - 4(21:23/m) 118/120bpm 2.81/2.19mph
1:34 56 1:39 1:08 1:36 48 1:36 1:00 3:12 1:03 3:16 1:02 3:12 1:32 3:16 1:24 3:13 1:01 4
Pin Map |
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Min/mi0
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Recent0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 22 | 22 | 5:58 | 114 93-141 | 681 | 176 112-190 |
0.13 | 46 | 24 | 6:17 | 145 141-147 | 911 | 182 180-182 |
0.19 | 1:10 | 24 | 6:24 | 149 147-152 | 953 | 183 182-184 |
0.25 | 1:33 | 23 | 6:12 | 152 151-152 | 942 | 179 172-182 |
0.31 | 2:38 | 1:05 | 17:15 | 123 98-153 | 2121 | 163 96-240 |
0.38 | 3:03 | 25 | 6:42 | 139 129-144 | 932 | 183 180-186 |
0.44 | 3:27 | 24 | 6:19 | 149 146-150 | 940 | 186 184-188 |
0.50 | 3:52 | 25 | 6:43 | 153 150-154 | 1026 | 184 182-186 |
0.56 | 4:25 | 34 | 8:58 | 150 143-155 | 1345 | 170 136-184 |
0.63 | 5:31 | 1:06 | 17:29 | 123 109-140 | 2151 | 167 96-226 |
0.69 | 5:56 | 25 | 6:32 | 142 135-149 | 928 | 184 178-190 |
0.75 | 6:19 | 23 | 6:13 | 151 150-152 | 938 | 179 176-182 |
0.81 | 6:43 | 24 | 6:31 | 157 153-159 | 1023 | 182 180-184 |
0.88 | 7:28 | 45 | 12:01 | 149 135-158 | 1790 | 166 118-182 |
0.94 | 8:01 | 33 | 8:47 | 136 125-148 | 1194 | 179 118-188 |
1.00 | 8:28 | 26 | 7:01 | 153 148-157 | 1073 | 181 178-184 |
1.06 | 8:51 | 24 | 6:18 | 157 157-158 | 990 | 181 178-184 |
1.13 | 9:17 | 25 | 6:45 | 160 159-161 | 1081 | 182 174-184 |
1.19 | 10:26 | 1:10 | 18:35 | 135 111-161 | 2509 | 148 82-198 |
1.25 | 10:49 | 23 | 6:02 | 144 134-152 | 869 | 189 186-192 |
1.31 | 11:12 | 23 | 6:10 | 156 153-158 | 963 | 186 184-188 |
1.38 | 11:37 | 25 | 6:37 | 160 158-161 | 1058 | 188 184-190 |
1.44 | 12:00 | 23 | 6:08 | 162 161-162 | 994 | 190 188-192 |
1.50 | 12:25 | 25 | 6:42 | 163 162-163 | 1093 | 190 190-192 |
1.56 | 12:49 | 24 | 6:19 | 163 163-164 | 1031 | 190 190-192 |
1.63 | 13:12 | 23 | 6:12 | 164 163-164 | 1017 | 189 186-192 |
1.69 | 13:41 | 29 | 7:49 | 162 157-164 | 1266 | 168 120-190 |
1.75 | 14:36 | 55 | 14:32 | 137 125-155 | 1992 | 166 72-188 |
1.81 | 15:00 | 24 | 6:27 | 142 134-152 | 916 | 185 182-188 |
1.88 | 15:24 | 24 | 6:19 | 155 152-157 | 979 | 185 184-186 |
1.94 | 15:49 | 25 | 6:44 | 159 158-160 | 1070 | 186 184-190 |
2.00 | 16:12 | 24 | 6:18 | 161 160-163 | 1014 | 188 188-190 |
2.06 | 16:39 | 26 | 6:58 | 162 161-164 | 1129 | 188 186-190 |
2.13 | 17:03 | 24 | 6:26 | 163 162-164 | 1048 | 188 188-188 |
2.19 | 17:27 | 24 | 6:27 | 164 163-165 | 1058 | 190 188-192 |
2.25 | 17:51 | 25 | 6:34 | 165 164-165 | 1083 | 179 164-188 |
2.31 | 18:55 | 1:03 | 16:51 | 142 129-161 | 2393 | 159 98-192 |
2.38 | 19:17 | 22 | 5:58 | 144 137-149 | 860 | 189 186-192 |
2.44 | 19:41 | 24 | 6:20 | 157 152-159 | 994 | 188 186-192 |
2.50 | 20:06 | 25 | 6:46 | 161 160-162 | 1090 | 188 184-192 |
2.56 | 20:30 | 24 | 6:27 | 162 162-163 | 1046 | 191 190-192 |
2.63 | 20:55 | 25 | 6:36 | 164 164-165 | 1082 | 191 190-192 |
2.69 | 21:19 | 24 | 6:17 | 166 165-167 | 1044 | 191 190-192 |
2.75 | 21:43 | 24 | 6:28 | 165 165-166 | 1066 | 192 190-192 |
2.81 | 22:10 | 27 | 7:08 | 166 163-168 | 1183 | 176 112-192 |
2.88 | 23:38 | 1:28 | 23:25 | 133 110-162 | 3115 | 127 82-196 |
2.94 | 24:02 | 24 | 6:29 | 139 129-150 | 901 | 189 188-192 |
3.00 | 24:26 | 24 | 6:31 | 155 151-158 | 1009 | 189 188-192 |
3.06 | 24:52 | 25 | 6:44 | 161 160-161 | 1085 | 188 186-190 |
3.13 | 25:16 | 24 | 6:30 | 162 161-163 | 1054 | 185 184-188 |
3.19 | 25:42 | 26 | 7:00 | 163 163-164 | 1141 | 189 186-190 |
3.25 | 26:07 | 25 | 6:36 | 164 163-165 | 1082 | 188 186-190 |
3.31 | 26:31 | 24 | 6:25 | 165 164-165 | 1060 | 186 182-188 |
3.38 | 26:59 | 28 | 7:32 | 166 163-167 | 1251 | 172 118-186 |
3.44 | 28:15 | 1:16 | 20:08 | 138 123-163 | 2780 | 136 84-194 |
3.50 | 28:43 | 28 | 7:24 | 146 135-154 | 1081 | 190 184-194 |
3.56 | 29:07 | 25 | 6:39 | 159 155-161 | 1056 | 192 192-192 |
3.63 | 29:32 | 24 | 6:31 | 163 162-164 | 1063 | 190 188-192 |
3.69 | 29:55 | 23 | 6:13 | 164 163-164 | 1020 | 188 184-192 |
3.75 | 30:21 | 26 | 6:52 | 165 164-167 | 1133 | 192 190-194 |
3.81 | 30:45 | 24 | 6:30 | 167 167-169 | 1086 | 191 190-192 |
3.88 | 31:09 | 23 | 6:15 | 167 167-168 | 1044 | 192 190-194 |
3.94 | 31:38 | 30 | 7:55 | 168 165-169 | 1329 | 169 116-190 |
3.98 | 32:33 | 55 | 23:22 | 141 118-165 | 3294 | 112 102-120 |
Cadence
172 (240 max)
Stride Length: 115cm
Run: 81.9%
Walk: 18.1%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:29 | 6:29 | 65.70 |
5km | 24:23 | 7:51 | 59.44 |
5M | 42:31 | 8:30 | 55.49 |
10km | 54:48 | 8:49 | 53.76 |
10M | 1:35:31 | 9:33 | 50.98 |
Half | 2:10:57 | 10:00 | 48.81 |
20M | 3:34:39 | 10:44 | 47.19 |
Mara | 4:54:14 | 11:14 | 45.90 |
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