Tue 15th Aug 2017 at 7:00am by Richard-M
Run > Intervals
-
Time
56:05
-
Miles
7.46
-
Min/mi
7:31
-
Pacing
66%
-
WAVA
62.70
-
Stride(cm)
126
-
Cals
712
-
Cadence
170
-
BPM
146
-
%MHR
85.8
-
B/mi
1096
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Intervals 6x1k ~90/100s walk jog recovery 2k we /2k we
Split Summary
===
1) 1km - 5:14(5:14/km) 127/137bpm 60cal 11.47/13.63kmph
2) 1km - 4:46(4:46/km) 127/132bpm 55cal 12.59/14.3kmph
3) 1km - 4:04(4:04/km) 144/153bpm 53cal 14.77/18.48kmph
4) 1km - 4:46(4:46/km) 144/158bpm 61cal 12.59/17.25kmph
5) 1km - 4:38(4:38/km) 147/158bpm 59cal 12.95/16.89kmph
6) 1km - 4:51(4:51/km) 151/161bpm 63cal 12.36/16.22kmph
7) 1km - 4:04(4:04/km) 154/164bpm 55cal 14.77/17.4kmph
8) 1km - 4:31(4:31/km) 149/160bpm 56cal 13.29/17.45kmph
9) 1km - 4:26(4:26/km) 153/161bpm 56cal 13.52/18.75kmph
10) 1km - 4:44(4:44/km) 152/164bpm 62cal 12.66/18.1kmph
11) 1km - 5:12(5:12/km) 154/158bpm 71cal 11.53/13.57kmph
12) 1km - 4:44(4:44/km) 150/154bpm 61cal 12.7/14.19kmph
13) 0.01km - 5(5:56/km) 145/145bpm 10.11/13.28kmph
5:14 4:46 4:04 4:46 4:38 4:51 4:04 4:31 4:26 4:44 5:12 4:44 5
-
Min/mi
0
-
Recent
0
-
Cad.
0
-
HR
0
0mi in 0
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
| 0.13 |
1:11 |
1:11 |
9:26 |
120 104-134 |
1132 |
| 0.25 |
2:16 |
1:05 |
8:43 |
136 134-137 |
1185 |
| 0.38 |
3:16 |
1:00 |
8:00 |
131 125-136 |
1049 |
| 0.50 |
4:16 |
1:00 |
7:57 |
121 107-126 |
961 |
| 0.63 |
5:16 |
1:00 |
8:02 |
130 126-132 |
1045 |
| 0.75 |
6:18 |
1:02 |
8:13 |
131 129-132 |
1077 |
| 0.88 |
7:10 |
53 |
7:01 |
127 126-129 |
891 |
| 1.00 |
8:08 |
58 |
7:45 |
129 127-131 |
999 |
| 1.13 |
9:04 |
56 |
7:26 |
127 124-130 |
945 |
| 1.25 |
10:04 |
59 |
7:56 |
123 120-125 |
976 |
| 1.38 |
10:55 |
51 |
6:51 |
132 121-141 |
904 |
| 1.50 |
11:40 |
45 |
6:00 |
144 141-147 |
863 |
| 1.63 |
12:31 |
51 |
6:48 |
148 147-150 |
1006 |
| 1.75 |
13:21 |
50 |
6:39 |
146 137-150 |
972 |
| 1.88 |
14:11 |
50 |
6:39 |
152 146-153 |
1012 |
| 2.00 |
15:27 |
1:16 |
10:07 |
133 126-151 |
1347 |
| 2.13 |
16:29 |
1:02 |
8:16 |
134 131-143 |
1107 |
| 2.25 |
17:15 |
46 |
6:08 |
149 143-152 |
915 |
| 2.38 |
18:06 |
51 |
6:46 |
154 151-157 |
1043 |
| 2.50 |
18:55 |
50 |
6:37 |
157 156-158 |
1038 |
| 2.63 |
19:45 |
49 |
6:36 |
156 156-157 |
1029 |
| 2.75 |
21:00 |
1:15 |
10:02 |
150 129-158 |
1505 |
| 2.88 |
21:56 |
56 |
7:26 |
134 121-141 |
996 |
| 3.00 |
22:44 |
49 |
6:28 |
146 141-151 |
945 |
| 3.13 |
23:34 |
50 |
6:39 |
153 151-156 |
1017 |
| 3.25 |
24:23 |
49 |
6:34 |
158 156-160 |
1036 |
| 3.38 |
25:17 |
54 |
7:09 |
160 159-160 |
1145 |
| 3.50 |
26:07 |
50 |
6:44 |
161 160-161 |
1084 |
| 3.63 |
27:32 |
1:24 |
11:15 |
143 129-161 |
1608 |
| 3.75 |
29:01 |
1:29 |
11:52 |
135 121-144 |
1601 |
| 3.88 |
29:51 |
50 |
6:44 |
148 139-156 |
996 |
| 4.00 |
30:38 |
47 |
6:14 |
159 157-164 |
990 |
| 4.13 |
31:23 |
45 |
6:01 |
158 157-159 |
950 |
| 4.25 |
32:10 |
47 |
6:19 |
158 157-159 |
999 |
| 4.38 |
33:41 |
1:30 |
12:03 |
147 130-159 |
1772 |
| 4.50 |
34:50 |
1:09 |
9:13 |
136 127-144 |
1254 |
| 4.63 |
35:44 |
54 |
7:10 |
149 144-154 |
1069 |
| 4.75 |
36:31 |
47 |
6:19 |
155 154-157 |
980 |
| 4.88 |
37:18 |
47 |
6:13 |
158 157-159 |
983 |
| 5.00 |
38:10 |
52 |
6:55 |
159 158-160 |
1100 |
| 5.13 |
38:57 |
48 |
6:21 |
159 158-160 |
1008 |
| 5.25 |
41:08 |
2:11 |
17:29 |
143 111-158 |
2501 |
| 5.38 |
41:52 |
44 |
5:54 |
148 133-157 |
872 |
| 5.50 |
42:43 |
51 |
6:44 |
159 157-161 |
1071 |
| 5.63 |
43:30 |
47 |
6:16 |
161 160-161 |
1008 |
| 5.75 |
44:19 |
49 |
6:35 |
162 161-163 |
1067 |
| 5.88 |
45:10 |
50 |
6:44 |
163 162-164 |
1097 |
| 6.00 |
46:42 |
1:32 |
12:15 |
142 137-162 |
1740 |
| 6.13 |
47:40 |
58 |
7:44 |
149 147-149 |
1153 |
| 6.25 |
48:51 |
1:11 |
9:30 |
148 137-155 |
1406 |
| 6.38 |
49:56 |
1:05 |
8:36 |
156 155-158 |
1343 |
| 6.50 |
50:57 |
1:01 |
8:08 |
157 155-158 |
1276 |
| 6.63 |
52:22 |
1:26 |
11:27 |
151 146-156 |
1728 |
| 6.75 |
53:26 |
1:03 |
8:28 |
153 150-155 |
1295 |
| 6.87 |
54:23 |
57 |
7:34 |
151 150-152 |
1143 |
| 7.00 |
55:20 |
58 |
7:42 |
151 149-152 |
1163 |
| 7.12 |
56:21 |
1:00 |
8:03 |
153 153-154 |
1231 |
| 7.25 |
57:15 |
54 |
7:11 |
149 144-153 |
1070 |
| 7.37 |
58:10 |
55 |
7:20 |
146 143-150 |
1070 |
| 7.46 |
59:12 |
1:02 |
11:39 |
148 145-153 |
1725 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
86.4 |
171 |
7.3 |
51:08 |
7:00 |
| Walk |
5.3 |
122 |
0.2 |
3:08 |
19:58 |
| Still |
8.3 |
- |
- |
4:56 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:31 |
6:05 |
53.40% |
More |
| 800m |
3:08 |
6:18 |
60.33% |
More |
| 1km |
3:55 |
6:19 |
62.79% |
More |
| Mile |
6:58 |
6:58 |
60.26% |
More |
| 5k |
22:42 |
7:18 |
62.87% |
More |
| 5 miles |
37:42 |
7:32 |
61.57% |
More |
| 10k |
48:21 |
7:47 |
59.94% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:03 |
6:03 |
69.33 |
| 5km |
21:15 |
6:50 |
67.14 |
| 5M |
36:00 |
7:12 |
64.48 |
| 10km |
45:48 |
7:22 |
63.27 |
| 10M |
1:17:36 |
7:46 |
61.69 |
| Half |
1:44:41 |
7:59 |
60.02 |
| 20M |
2:47:18 |
8:22 |
59.51 |
| Mara |
3:45:41 |
8:37 |
58.83 |
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