Tue 12th Sep 2017 at 12:00pm by Dickie York

Run > Intervals
  • Time
    54:22
  • Miles
    6.52
  • Min/mi
    8:20
  • Pacing
    45.3%
  • WAVA
    56.08
  • Stride(cm)
    104
  • Cadence
    185
  • BPM
    140
  • %MHR
    81.9
  • B/mi
    1168
  • Asc(m)
    42
  • Surface
    Treadmill

Notes & Comments

Split Summary
===
1) 1m - 8:18(8:17/m)
2) 1m - 8:38(8:39/m)
3) 1m - 8:39(8:39/m)
4) 1m - 9:32(9:32/m)
5) 1m - 7:53(7:53/m)
6) 1m - 7:27(7:27/m)
7) 0.52m - 3:55(7:30/m)

1.5 mile WU @ 8mph
12 x 400m off 60 sec rest
1-8 @ 10.8mph
9-11 @ 11mph
12 @ 11.2mph
1.5 mile WD @ 8mph
8:18 8:38 8:39 9:32 7:53 7:27 3:55

Pace

14% 6% 40% 31% 9%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.06 47 47 12:37 100 77-115 1262 160 62-170
0.13 1:25 38 10:08 118 115-122 1195 169 168-170
0.19 2:01 36 9:30 121 118-122 1149 172 170-172
0.25 2:33 32 8:31 121 117-124 1030 175 172-176
0.31 3:03 30 8:04 124 122-128 1000 177 176-178
0.38 3:32 29 7:41 132 128-134 1013 178 178-180
0.44 4:00 28 7:33 134 134-135 1012 180 180-180
0.50 4:29 29 7:37 135 134-136 1029 180 180-180
0.56 4:57 28 7:35 136 135-137 1032 180 180-180
0.63 5:26 29 7:40 135 133-136 1034 180 180-180
0.69 5:54 28 7:25 135 133-137 1000 180 180-180
0.75 6:23 30 7:55 138 136-138 1092 180 180-180
0.81 6:51 27 7:20 137 136-138 1004 180 180-180
0.88 7:19 28 7:29 135 134-136 1010 180 180-180
0.94 7:48 29 7:39 137 135-138 1049 180 180-180
1.00 8:16 28 7:33 137 135-138 1035 180 180-180
1.06 8:45 29 7:46 137 136-139 1065 180 180-180
1.13 9:14 29 7:40 136 135-138 1043 180 180-180
1.19 9:42 28 7:26 136 135-137 1011 180 180-180
1.25 10:10 28 7:33 138 136-140 1042 180 180-180
1.31 10:39 29 7:37 137 136-139 1044 180 180-180
1.38 11:07 28 7:33 135 134-137 1019 180 180-180
1.44 11:35 28 7:29 136 135-137 1017 179 178-180
1.50 12:02 27 7:15 136 134-138 986 179 178-184
1.56 12:23 21 5:41 145 138-152 824 192 186-194
1.63 12:45 21 5:44 156 153-159 894 194 194-194
1.69 13:06 21 5:41 160 159-161 911 196 194-196
1.75 14:28 1:22 21:48 137 102-163 2986 187 114-196
1.81 14:51 23 6:07 131 121-142 802 192 184-196
1.88 15:12 21 5:44 150 143-155 859 196 196-196
1.94 15:33 21 5:28 158 155-161 865 196 196-196
2.00 16:54 1:21 21:35 139 102-163 3000 190 120-196
2.06 17:17 23 6:03 125 111-136 756 188 164-194
2.13 17:38 21 5:35 147 138-155 821 195 194-196
2.19 17:59 21 5:38 158 155-160 890 196 196-196
2.25 18:20 21 5:44 162 160-164 928 196 196-196
2.31 19:39 1:19 20:58 132 103-164 2768 182 120-196
2.38 20:03 24 6:24 145 135-153 929 194 194-194
2.44 20:25 22 5:47 157 153-161 909 195 194-196
2.50 20:45 20 5:25 162 160-163 879 196 196-196
2.56 22:02 1:18 20:41 136 103-164 2813 187 140-196
2.63 22:25 23 6:01 138 125-149 831 194 190-196
2.69 22:46 21 5:36 154 149-157 862 196 196-196
2.75 23:07 21 5:32 160 158-162 885 197 196-198
2.81 24:29 1:22 21:53 138 101-164 3019 188 126-198
2.88 24:51 23 6:00 133 118-145 799 193 188-194
2.94 25:12 21 5:39 151 145-156 852 194 194-194
3.00 25:34 21 5:41 159 157-162 904 196 196-196
3.06 26:54 1:20 21:18 141 105-164 3004 190 134-196
3.13 27:15 22 5:47 129 122-140 747 189 178-192
3.19 27:36 20 5:26 149 140-156 809 194 192-194
3.25 27:58 22 5:50 158 156-160 922 194 194-194
3.31 28:19 21 5:35 161 160-162 899 196 196-196
3.38 29:36 1:17 20:36 134 102-163 2760 181 120-196
3.44 30:00 24 6:24 143 132-150 916 194 194-194
3.50 30:21 21 5:37 156 151-159 876 194 194-196
3.56 30:43 22 5:48 161 158-162 933 196 196-196
3.63 32:00 1:18 20:44 139 107-164 2881 184 120-196
3.69 32:22 22 5:50 139 126-148 811 196 192-198
3.75 32:43 20 5:26 153 149-157 831 198 198-198
3.81 33:04 21 5:34 160 157-162 892 198 198-198
3.88 34:23 1:19 21:05 143 106-164 3016 193 120-198
3.94 34:45 22 6:00 129 115-139 773 189 174-196
4.00 35:06 21 5:33 148 139-155 821 196 196-196
4.06 35:26 20 5:22 159 156-162 853 196 196-196
4.13 35:46 21 5:28 164 162-166 897 197 196-198
4.19 37:07 1:21 21:36 137 107-166 2959 183 120-198
4.25 37:29 21 5:36 141 131-150 791 196 194-198
4.31 37:49 21 5:35 155 150-158 865 198 198-198
4.38 38:10 21 5:31 162 159-164 895 198 198-198
4.44 39:28 1:17 20:39 143 111-165 2953 189 134-198
4.50 39:48 20 5:24 135 126-145 728 193 182-196
4.56 40:09 21 5:35 153 145-158 853 198 196-200
4.62 40:28 20 5:16 162 159-164 853 200 200-200
4.69 40:49 21 5:28 164 163-166 897 201 200-202
4.75 41:09 20 5:19 167 165-168 887 202 200-202
4.81 41:35 26 7:01 163 157-167 1144 187 184-200
4.87 42:03 28 7:21 152 147-158 1118 183 182-184
4.94 42:31 29 7:39 145 144-147 1109 182 182-182
5.00 42:59 27 7:19 142 140-144 1040 182 182-182
5.06 43:26 27 7:17 139 138-140 1014 182 182-182
5.12 43:54 28 7:26 138 137-139 1026 182 182-182
5.19 44:22 28 7:30 139 137-141 1044 182 182-182
5.25 44:51 28 7:33 138 137-140 1042 182 182-182
5.31 45:19 28 7:28 139 138-141 1038 181 180-182
5.38 45:47 28 7:26 140 139-141 1041 180 180-180
5.44 46:14 28 7:22 138 136-139 1016 180 180-180
5.50 46:43 29 7:39 138 137-139 1056 180 180-180
5.56 47:10 27 7:15 138 137-139 1000 180 180-180
5.63 47:38 28 7:22 138 138-139 1016 180 180-180
5.69 48:06 28 7:30 138 136-140 1036 180 180-180
5.75 48:34 28 7:29 138 137-140 1032 180 180-180
5.81 49:02 28 7:28 139 138-141 1038 180 180-180
5.88 49:30 28 7:29 136 135-138 1017 180 180-180
5.94 49:58 28 7:26 137 136-137 1019 180 180-180
6.00 50:27 29 7:44 136 134-137 1051 180 180-180
6.06 50:54 27 7:11 136 134-137 976 180 180-180
6.13 51:22 28 7:30 138 137-139 1036 180 180-180
6.19 51:49 28 7:22 137 135-138 1009 180 180-180
6.25 52:19 29 7:46 136 135-137 1057 180 180-180
6.31 52:46 27 7:15 135 135-136 979 180 180-180
6.38 53:14 28 7:30 136 135-137 1021 180 180-180
6.44 53:41 28 7:22 135 135-136 994 180 180-180
6.50 54:09 28 7:26 135 133-136 1004 180 180-180
6.52 54:21 12 9:23 135 134-136 1266 177 166-180

Heart

140/168max
  • Show Beats/Mile

Cadence

185 (202 max) Stride Length: 104cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 79.8 185 6.5 43:21 6:42
Walk 0.8 125 0.1 27 8:08
Still 19.4 - - 10:33 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:20 5:21 60.79% More
800m 3:01 6:04 62.58% More
1km 3:56 6:19 62.67% More
Mile 6:45 6:45 62.09% More
5k 24:17 7:49 58.74% More
5 miles 42:06 8:25 55.14% More
10k 51:18 8:15 56.49% More

Predictions

Dist Time Per Mile WAVA
1M 6:52 6:52 61.08
5km 24:00 7:43 59.45
5M 40:34 8:07 57.22
10km 51:33 8:18 56.21
10M 1:27:09 8:43 54.93
Half 1:57:24 8:58 53.52
20M 3:07:15 9:22 53.17
Mara 4:12:14 9:38 52.64

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