Wed 23rd Aug 2017 at 7:00pm by pjlovr25
Run > Intervals
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Time
42:00
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Miles 3.98
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Min/mi 10:33
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Pacing
66.8%
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WAVA
45.61
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Stride(cm)
94
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Cals
394
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Cadence
162
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BPM
143
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%MHR
76.6
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B/mi 1511
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Asc(m)
42
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Surface
Road
Notes & Comments
1mi jog, 2x5min fast w/5min recover
===
1) 0.09m - 1:30(15:55/m) 93/100bpm 9cal 3.77/4.13mph
2) 0.1m - 1:00(10:00/m) 114/125bpm 7cal 6/6.07mph
3) 0.03m - 30(14:35/m) 119/125bpm 3cal 4.11/6.1mph
4) 0.1m - 1:00(9:56/m) 121/131bpm 7cal 6.04/6.62mph
5) 0.04m - 30(13:23/m) 125/132bpm 4cal 4.48/6.1mph
6) 0.1m - 1:00(9:39/m) 130/142bpm 8cal 6.22/6.51mph
7) 0.03m - 30(15:14/m) 133/144bpm 4cal 3.94/6.45mph
8) 0.09m - 54(9:55/m) 128/133bpm 7cal 6.05/6.41mph
9) 0m - 2(1:56:25/m) 131/131bpm 0.51/6.24mph
10) 0.01m - 1:24(2:10:24/m) 127/141bpm 11cal 0.46/2.9mph
11) 1m - 9:34(9:34/m) 149/159bpm 99cal 6.27/6.68mph
12) 0.62m - 5:00(8:03/m) 172/178bpm 60cal 7.46/8.31mph
13) 0.41m - 5:00(12:11/m) 138/177bpm 39cal 4.93/8.33mph
14) 0.63m - 5:00(7:59/m) 171/181bpm 59cal 7.52/9.46mph
15) 0.48m - 5:00(10:25/m) 155/179bpm 51cal 5.76/7.68mph
16) 0.24m - 4:06(17:27/m) 125/159bpm 26cal 3.44/6.2mph
===
1) 0.09m - 1:30(15:55/m) 93/100bpm 9cal 3.77/4.13mph
2) 0.1m - 1:00(10:00/m) 114/125bpm 7cal 6/6.07mph
3) 0.03m - 30(14:35/m) 119/125bpm 3cal 4.11/6.1mph
4) 0.1m - 1:00(9:56/m) 121/131bpm 7cal 6.04/6.62mph
5) 0.04m - 30(13:23/m) 125/132bpm 4cal 4.48/6.1mph
6) 0.1m - 1:00(9:39/m) 130/142bpm 8cal 6.22/6.51mph
7) 0.03m - 30(15:14/m) 133/144bpm 4cal 3.94/6.45mph
8) 0.09m - 54(9:55/m) 128/133bpm 7cal 6.05/6.41mph
9) 0m - 2(1:56:25/m) 131/131bpm 0.51/6.24mph
10) 0.01m - 1:24(2:10:24/m) 127/141bpm 11cal 0.46/2.9mph
11) 1m - 9:34(9:34/m) 149/159bpm 99cal 6.27/6.68mph
12) 0.62m - 5:00(8:03/m) 172/178bpm 60cal 7.46/8.31mph
13) 0.41m - 5:00(12:11/m) 138/177bpm 39cal 4.93/8.33mph
14) 0.63m - 5:00(7:59/m) 171/181bpm 59cal 7.52/9.46mph
15) 0.48m - 5:00(10:25/m) 155/179bpm 51cal 5.76/7.68mph
16) 0.24m - 4:06(17:27/m) 125/159bpm 26cal 3.44/6.2mph
1:30 1:00 30 1:00 30 1:00 30 54 2 1:24 9:34 5:00 5:00 5:00 5:00 4:06
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 | 1:05 | 1:05 | 17:28 | 86 69-98 | 1502 | 130 82-136 |
0.13 | 1:49 | 44 | 11:40 | 102 96-109 | 1189 | 148 132-170 |
0.19 | 2:26 | 37 | 9:44 | 119 113-124 | 1159 | 171 170-174 |
0.25 | 3:12 | 46 | 12:20 | 118 115-125 | 1456 | 149 134-172 |
0.31 | 3:49 | 37 | 9:57 | 123 118-128 | 1224 | 171 168-174 |
0.38 | 4:34 | 45 | 12:00 | 124 119-131 | 1488 | 148 134-172 |
0.44 | 5:10 | 36 | 9:33 | 129 122-135 | 1233 | 173 170-176 |
0.50 | 5:56 | 46 | 12:17 | 134 122-142 | 1646 | 150 136-174 |
0.56 | 6:35 | 38 | 10:15 | 125 118-133 | 1281 | 164 136-176 |
0.63 | 8:26 | 1:51 | 29:39 | 124 103-140 | 3677 | 138 82-212 |
0.69 | 9:08 | 43 | 11:21 | 129 121-133 | 1464 | 178 174-180 |
0.75 | 9:46 | 38 | 10:02 | 140 136-142 | 1404 | 176 174-180 |
0.81 | 10:22 | 36 | 9:37 | 145 141-150 | 1394 | 176 174-178 |
0.88 | 10:57 | 35 | 9:13 | 148 146-149 | 1365 | 175 174-176 |
0.94 | 11:34 | 38 | 10:00 | 149 146-153 | 1490 | 177 176-180 |
1.00 | 12:10 | 36 | 9:30 | 151 149-154 | 1433 | 176 174-178 |
1.06 | 12:45 | 35 | 9:21 | 154 151-158 | 1439 | 177 174-180 |
1.13 | 13:21 | 36 | 9:37 | 155 152-156 | 1490 | 177 176-178 |
1.19 | 13:56 | 35 | 9:20 | 157 155-159 | 1466 | 177 174-180 |
1.25 | 14:34 | 38 | 10:07 | 154 153-156 | 1557 | 176 174-180 |
1.31 | 15:09 | 35 | 9:22 | 153 150-155 | 1433 | 176 174-178 |
1.38 | 15:42 | 33 | 8:47 | 156 154-157 | 1370 | 179 178-180 |
1.44 | 16:17 | 35 | 9:18 | 154 153-154 | 1431 | 178 176-180 |
1.50 | 16:53 | 37 | 9:46 | 155 153-156 | 1514 | 178 176-180 |
1.56 | 17:29 | 36 | 9:37 | 156 154-158 | 1499 | 178 174-180 |
1.63 | 18:04 | 34 | 9:09 | 158 155-162 | 1446 | 180 176-186 |
1.69 | 18:36 | 33 | 8:42 | 167 165-170 | 1453 | 184 182-186 |
1.75 | 19:10 | 34 | 9:02 | 170 169-173 | 1535 | 184 184-186 |
1.81 | 19:41 | 31 | 8:12 | 175 173-176 | 1436 | 186 184-188 |
1.88 | 20:11 | 30 | 8:00 | 177 175-178 | 1417 | 189 186-192 |
1.94 | 20:39 | 28 | 7:31 | 174 174-175 | 1307 | 188 184-192 |
2.00 | 21:09 | 29 | 7:51 | 173 173-174 | 1357 | 186 186-186 |
2.06 | 21:38 | 29 | 7:50 | 173 171-174 | 1355 | 188 186-188 |
2.13 | 22:09 | 31 | 8:23 | 173 173-174 | 1450 | 184 168-190 |
2.19 | 22:37 | 27 | 7:18 | 175 173-177 | 1276 | 188 186-192 |
2.25 | 23:15 | 38 | 10:09 | 172 164-177 | 1747 | 155 130-188 |
2.31 | 24:16 | 1:02 | 16:25 | 142 128-161 | 2331 | 130 130-132 |
2.38 | 25:16 | 1:00 | 15:56 | 120 115-125 | 1911 | 128 126-130 |
2.44 | 25:56 | 40 | 10:38 | 125 116-134 | 1329 | 164 126-180 |
2.50 | 26:32 | 36 | 9:40 | 138 136-139 | 1334 | 178 174-182 |
2.56 | 27:09 | 37 | 9:56 | 140 139-140 | 1390 | 176 174-178 |
2.63 | 27:47 | 37 | 9:56 | 144 139-147 | 1431 | 177 176-178 |
2.69 | 28:17 | 30 | 8:06 | 152 145-159 | 1231 | 186 178-192 |
2.75 | 28:47 | 30 | 8:05 | 163 159-166 | 1318 | 187 184-192 |
2.81 | 29:21 | 33 | 8:54 | 168 166-170 | 1496 | 181 164-192 |
2.88 | 29:51 | 30 | 8:08 | 171 171-171 | 1390 | 190 188-190 |
2.94 | 30:20 | 29 | 7:41 | 173 173-173 | 1328 | 192 190-194 |
3.00 | 30:49 | 29 | 7:44 | 174 173-174 | 1345 | 186 184-190 |
3.06 | 31:18 | 29 | 7:38 | 174 173-175 | 1328 | 185 184-188 |
3.13 | 31:48 | 30 | 8:04 | 176 175-177 | 1420 | 188 182-194 |
3.19 | 32:17 | 30 | 7:53 | 178 177-179 | 1403 | 187 182-196 |
3.25 | 32:47 | 29 | 7:51 | 179 177-180 | 1405 | 184 182-188 |
3.31 | 33:40 | 53 | 14:12 | 164 149-180 | 2329 | 135 128-184 |
3.38 | 34:24 | 43 | 11:34 | 144 142-146 | 1665 | 158 130-174 |
3.44 | 35:01 | 38 | 10:04 | 149 145-152 | 1499 | 175 174-176 |
3.50 | 35:35 | 34 | 9:07 | 153 153-155 | 1395 | 176 174-178 |
3.56 | 36:15 | 40 | 10:32 | 154 153-155 | 1623 | 178 178-180 |
3.63 | 36:47 | 32 | 8:27 | 157 156-157 | 1328 | 178 176-178 |
3.69 | 37:21 | 34 | 9:03 | 158 156-159 | 1430 | 178 174-182 |
3.75 | 38:01 | 40 | 10:38 | 157 156-159 | 1671 | 170 130-180 |
3.81 | 39:00 | 1:00 | 15:59 | 139 125-153 | 2223 | 129 128-130 |
3.88 | 40:01 | 1:00 | 16:02 | 125 119-130 | 2004 | 125 120-128 |
3.94 | 41:11 | 1:10 | 18:48 | 116 113-119 | 2181 | 121 114-126 |
3.98 | 41:55 | 44 | 18:35 | 111 108-115 | 2062 | 121 120-124 |
Heart
142/180max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
162 (212 max)
Stride Length: 94cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 71.8 | 179 | 3.3 | 30:06 | 9:05 |
Walk | 28.1 | 127 | 0.7 | 11:47 | 17:45 |
Still | 0.1 | - | - | 2 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:40 | 8:40 | 49.12 |
5km | 31:39 | 10:11 | 46.99 |
5M | 54:31 | 10:54 | 44.39 |
10km | 1:09:53 | 11:15 | 43.31 |
10M | 2:00:22 | 12:02 | 41.32 |
Half | 2:43:53 | 12:31 | 39.59 |
20M | 4:25:48 | 13:17 | 38.34 |
Mara | 6:01:53 | 13:49 | 37.26 |
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