Sat 24th Jun 2017 at 5:00pm by Dillthedog
Run > Intervals
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Time
56:20
-
Miles 6.03
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Min/mi 9:21
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Pacing
79%
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WAVA
51.56
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Stride(cm)
99
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Cals
537
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Cadence
174
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BPM
132
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%MHR
77.8
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B/mi 1229
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Asc(m)
42
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Surface
Treadmill
Notes & Comments
Treadmill 2 mile WU
3.5 x 0.5 mile at 9.3 MPH (5k pace) with .25 mile recovery
WD
Split Summary
===
1) 1m - 10:27(10:27/m) 114/120bpm 93cal 5.74/6.31mph
2) 0.93m - 9:26(10:11/m) 121/126bpm 91cal 5.89/5.98mph
3) 1m - 7:54(7:54/m) 140/155bpm 91cal 7.59/9.71mph
4) 1m - 7:44(7:44/m) 146/159bpm 82cal 7.75/9.81mph
5) 1m - 9:53(9:53/m) 137/159bpm 86cal 6.07/9.64mph
6) 1m - 9:56(9:56/m) 130/133bpm 87cal 6.04/6.14mph
7) 0.1m - 58(9:50/m) 127/129bpm 7cal 6.1/6.05mph
3.5 x 0.5 mile at 9.3 MPH (5k pace) with .25 mile recovery
WD
Split Summary
===
1) 1m - 10:27(10:27/m) 114/120bpm 93cal 5.74/6.31mph
2) 0.93m - 9:26(10:11/m) 121/126bpm 91cal 5.89/5.98mph
3) 1m - 7:54(7:54/m) 140/155bpm 91cal 7.59/9.71mph
4) 1m - 7:44(7:44/m) 146/159bpm 82cal 7.75/9.81mph
5) 1m - 9:53(9:53/m) 137/159bpm 86cal 6.07/9.64mph
6) 1m - 9:56(9:56/m) 130/133bpm 87cal 6.04/6.14mph
7) 0.1m - 58(9:50/m) 127/129bpm 7cal 6.1/6.05mph
10:27 9:26 7:54 7:44 9:53 9:56 58
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 47 | 47 | 12:33 | 85 63-106 | 1066 | 154 62-172 |
0.13 | 1:26 | 39 | 10:16 | 112 109-115 | 1150 | 172 170-174 |
0.19 | 2:04 | 38 | 10:09 | 117 116-118 | 1188 | 174 174-174 |
0.25 | 2:42 | 38 | 10:07 | 119 118-120 | 1204 | 172 172-172 |
0.31 | 3:19 | 38 | 10:07 | 118 116-119 | 1194 | 172 172-172 |
0.38 | 3:58 | 38 | 10:08 | 116 114-117 | 1176 | 172 172-172 |
0.44 | 4:36 | 38 | 10:12 | 115 113-116 | 1173 | 172 172-172 |
0.50 | 5:14 | 38 | 10:11 | 118 117-119 | 1202 | 172 172-172 |
0.56 | 5:52 | 38 | 10:09 | 119 117-120 | 1209 | 172 172-172 |
0.63 | 6:30 | 38 | 10:11 | 113 110-116 | 1150 | 172 172-172 |
0.69 | 7:08 | 38 | 10:10 | 119 118-119 | 1209 | 172 172-172 |
0.75 | 7:55 | 46 | 12:19 | 116 112-119 | 1428 | 170 162-172 |
0.81 | 8:33 | 38 | 10:09 | 115 114-116 | 1167 | 170 170-170 |
0.88 | 9:11 | 38 | 10:07 | 117 115-119 | 1184 | 171 170-172 |
0.94 | 9:49 | 38 | 10:11 | 118 117-119 | 1201 | 172 172-172 |
1.00 | 10:27 | 38 | 10:10 | 117 115-118 | 1190 | 172 172-172 |
1.06 | 11:05 | 38 | 10:09 | 119 116-121 | 1207 | 173 172-174 |
1.13 | 11:43 | 38 | 10:14 | 118 117-119 | 1208 | 172 172-172 |
1.19 | 12:21 | 38 | 10:10 | 118 117-119 | 1200 | 172 172-172 |
1.25 | 13:00 | 39 | 10:16 | 119 118-122 | 1223 | 172 172-172 |
1.31 | 13:38 | 38 | 10:09 | 123 122-123 | 1249 | 172 172-172 |
1.38 | 14:16 | 38 | 10:08 | 122 121-123 | 1236 | 172 172-172 |
1.44 | 14:54 | 38 | 10:13 | 121 120-122 | 1236 | 173 172-174 |
1.50 | 15:32 | 38 | 10:10 | 122 121-122 | 1240 | 172 172-172 |
1.56 | 16:11 | 38 | 10:14 | 121 120-121 | 1238 | 172 172-172 |
1.63 | 16:49 | 38 | 10:13 | 121 120-122 | 1236 | 172 172-172 |
1.69 | 17:27 | 38 | 10:11 | 121 119-122 | 1232 | 172 172-172 |
1.75 | 18:05 | 38 | 10:06 | 123 122-124 | 1241 | 172 172-174 |
1.81 | 18:43 | 38 | 10:12 | 125 123-126 | 1275 | 172 172-172 |
1.88 | 19:21 | 38 | 10:08 | 124 123-125 | 1257 | 172 172-172 |
1.94 | 19:59 | 37 | 10:00 | 126 126-127 | 1260 | 173 172-176 |
2.00 | 20:24 | 25 | 6:46 | 132 128-134 | 893 | 180 178-182 |
2.06 | 20:48 | 24 | 6:25 | 141 137-143 | 904 | 186 184-186 |
2.13 | 21:12 | 24 | 6:23 | 145 144-146 | 926 | 186 186-186 |
2.19 | 21:36 | 24 | 6:24 | 148 147-149 | 948 | 188 186-188 |
2.25 | 22:00 | 24 | 6:24 | 149 148-149 | 953 | 188 188-188 |
2.31 | 22:24 | 24 | 6:27 | 151 150-152 | 975 | 188 188-188 |
2.38 | 22:49 | 24 | 6:27 | 151 151-152 | 975 | 188 188-188 |
2.44 | 23:13 | 24 | 6:32 | 153 152-153 | 999 | 186 180-188 |
2.50 | 23:55 | 42 | 11:07 | 145 140-152 | 1611 | 165 164-166 |
2.56 | 24:40 | 45 | 12:06 | 132 127-137 | 1598 | 166 166-166 |
2.63 | 25:26 | 46 | 12:13 | 125 124-127 | 1526 | 166 166-166 |
2.69 | 26:12 | 46 | 12:15 | 124 124-125 | 1518 | 166 166-166 |
2.75 | 26:40 | 28 | 7:32 | 132 124-139 | 995 | 178 170-184 |
2.81 | 27:04 | 24 | 6:22 | 145 142-149 | 924 | 187 186-188 |
2.88 | 27:28 | 24 | 6:18 | 150 148-152 | 945 | 188 188-188 |
2.94 | 27:51 | 23 | 6:15 | 154 153-155 | 963 | 188 188-188 |
3.00 | 28:15 | 24 | 6:22 | 154 154-155 | 982 | 188 188-188 |
3.06 | 28:39 | 24 | 6:18 | 156 155-157 | 982 | 187 186-188 |
3.13 | 29:02 | 24 | 6:17 | 157 156-158 | 985 | 186 186-186 |
3.19 | 29:26 | 24 | 6:21 | 158 158-159 | 1003 | 186 186-186 |
3.25 | 29:58 | 32 | 8:39 | 154 148-158 | 1333 | 172 166-186 |
3.31 | 30:45 | 46 | 12:21 | 141 137-146 | 1742 | 165 164-166 |
3.38 | 31:31 | 46 | 12:17 | 131 126-135 | 1609 | 164 164-164 |
3.44 | 32:17 | 46 | 12:12 | 126 126-127 | 1538 | 164 164-166 |
3.50 | 32:52 | 35 | 9:26 | 131 126-135 | 1235 | 172 166-178 |
3.56 | 33:16 | 24 | 6:17 | 142 137-146 | 892 | 182 180-184 |
3.63 | 33:39 | 23 | 6:14 | 149 148-151 | 928 | 185 184-186 |
3.69 | 34:02 | 23 | 6:15 | 152 151-153 | 951 | 186 186-186 |
3.75 | 34:26 | 23 | 6:13 | 155 154-156 | 964 | 187 186-188 |
3.81 | 34:49 | 23 | 6:16 | 157 156-157 | 983 | 188 188-188 |
3.88 | 35:13 | 24 | 6:16 | 158 157-158 | 990 | 188 188-188 |
3.94 | 35:36 | 24 | 6:19 | 159 158-159 | 1005 | 188 188-188 |
4.00 | 36:05 | 28 | 7:35 | 158 155-159 | 1199 | 179 166-188 |
4.06 | 36:48 | 44 | 11:38 | 148 144-152 | 1721 | 164 164-164 |
4.13 | 37:34 | 46 | 12:10 | 136 129-142 | 1655 | 165 164-166 |
4.19 | 38:20 | 46 | 12:09 | 130 129-131 | 1579 | 166 166-166 |
4.25 | 39:03 | 43 | 11:31 | 129 128-130 | 1486 | 168 166-172 |
4.31 | 39:27 | 24 | 6:32 | 140 133-145 | 914 | 180 174-184 |
4.38 | 39:51 | 24 | 6:20 | 149 146-151 | 943 | 186 184-186 |
4.44 | 40:14 | 23 | 6:16 | 152 151-154 | 952 | 186 186-188 |
4.50 | 40:40 | 26 | 6:53 | 154 153-155 | 1059 | 182 166-188 |
4.56 | 41:23 | 43 | 11:24 | 146 141-150 | 1665 | 164 164-164 |
4.62 | 42:08 | 45 | 11:53 | 134 130-138 | 1593 | 164 164-164 |
4.69 | 42:53 | 45 | 12:04 | 129 127-130 | 1557 | 166 166-166 |
4.75 | 43:36 | 43 | 11:31 | 124 123-125 | 1428 | 166 166-166 |
4.81 | 44:17 | 41 | 10:54 | 124 120-126 | 1352 | 167 166-170 |
4.87 | 44:55 | 38 | 10:07 | 127 125-129 | 1285 | 170 170-170 |
4.94 | 45:32 | 37 | 9:57 | 130 130-131 | 1294 | 170 170-170 |
5.00 | 46:10 | 37 | 9:58 | 131 131-132 | 1305 | 172 170-172 |
5.06 | 46:47 | 37 | 9:57 | 130 130-131 | 1293 | 172 172-172 |
5.12 | 47:24 | 37 | 9:57 | 131 131-132 | 1304 | 172 172-172 |
5.19 | 48:01 | 37 | 9:56 | 132 131-132 | 1311 | 172 172-172 |
5.25 | 48:39 | 37 | 9:55 | 131 131-132 | 1299 | 172 172-172 |
5.31 | 49:16 | 37 | 9:57 | 129 126-132 | 1284 | 170 170-170 |
5.38 | 49:53 | 37 | 9:55 | 132 131-132 | 1309 | 170 170-170 |
5.44 | 50:30 | 37 | 9:56 | 130 130-131 | 1292 | 170 170-170 |
5.50 | 51:08 | 37 | 9:55 | 130 129-130 | 1290 | 170 170-172 |
5.56 | 51:45 | 37 | 9:58 | 129 128-130 | 1285 | 172 172-172 |
5.63 | 52:22 | 37 | 9:55 | 129 129-130 | 1279 | 172 172-172 |
5.69 | 52:59 | 37 | 9:55 | 129 128-129 | 1279 | 172 172-172 |
5.75 | 53:37 | 37 | 9:56 | 129 129-129 | 1282 | 170 170-172 |
5.81 | 54:14 | 37 | 9:56 | 129 128-129 | 1282 | 170 170-170 |
5.88 | 54:51 | 37 | 9:52 | 128 127-128 | 1263 | 171 170-172 |
5.94 | 55:28 | 37 | 9:55 | 127 126-128 | 1259 | 172 172-172 |
6.00 | 56:05 | 37 | 9:59 | 128 127-129 | 1277 | 172 172-172 |
6.03 | 56:21 | 16 | 10:00 | 127 127-127 | 1270 | 172 172-172 |
Heart
131/159max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
174 (188 max)
Stride Length: 99cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.7 | 174 | 6 | 56:10 | 9:20 |
Walk | 0.2 | 104 | 0 | 8 | 23:02 |
Still | 0.1 | - | - | 3 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:12 | 8:12 | 52.77 |
5km | 27:40 | 8:54 | 53.23 |
5M | 46:05 | 9:13 | 52.05 |
10km | 58:11 | 9:22 | 51.50 |
10M | 1:36:54 | 9:41 | 51.12 |
Half | 2:09:27 | 9:53 | 50.25 |
20M | 3:23:46 | 10:11 | 50.58 |
Mara | 4:32:11 | 10:23 | 50.49 |
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