Tue 19th Sep 2017 at 4:00pm by Dickie York

Run > Intervals

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Time
1:09:47
Miles
9.22
Min/mi
7:34
Pacing
76%
WAVA
62.98
Stride(cm)
118
Cals
670
Cadence
180
BPM
142
%MHR
83.2
B/mi
1077
Asc(m)
42
Surface
Road

Notes & Comments

Split Summary
===
1) 0m - (/m)
2) 0m - (/m)
3) 1m - 8:44(8:43/m)
4) 0.31m - 3:00(9:46/m)
5) 0m - 19(/m)
6) 0.69m - 5:38(8:08/m)
7) 1m - 6:47(6:46/m)
8) 1m - 6:41(6:42/m)
9) 1m - 6:30(6:30/m)
10) 0.66m - 4:45(7:12/m)
11) 0m - 9(/m)
12) 0.34m - 2:09(6:16/m)
13) 1m - 6:55(6:55/m)
14) 1m - 7:49(7:51/m)
15) 1m - 8:28(8:27/m)
16) 0.22m - 1:53(8:38/m)

1.5mile WU
5 x 1mile @ 10k pace of 90sec slow jog
1.5mile WD

8:44 3:00 19 5:38 6:47 6:41 6:30 4:45 9 2:09 6:55 7:49 8:28 1:53

Pace

20%

26%

50%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:19	1:19	10:35	113 84-123	1197	170 164-174	0/2
0.25	2:24	1:05	8:41	127 123-129	1102	173 170-176	2/0
0.38	3:34	1:10	9:17	121 104-128	1124	171 164-176	1/1
0.50	4:37	1:03	8:21	127 125-130	1061	172 170-174	0/1
0.63	5:37	1:00	7:59	128 125-130	1021	172 168-174	1/0
0.75	6:37	1:00	8:03	128 127-128	1030	172 170-174	0/1
0.88	7:37	1:00	8:02	128 128-128	1029	172 168-174	1/1
1.00	8:44	1:06	8:52	128 128-128	1135	172 162-176	2/0
1.13	9:53	1:09	9:14	120 109-128	1108	168 160-172	0/1
1.25	11:02	1:09	9:10	118 110-128	1082	170 166-172	1/5
1.38	12:38	1:37	12:52	111 93-123	1429	162 82-174	0/0
1.50	13:53	1:15	10:00	134 115-142	1341	163 150-170	3/0
1.63	15:23	1:29	11:54	128 109-141	1523	172 158-186	1/0
1.75	16:09	46	6:08	149 134-156	914	190 184-198	0/1
1.88	16:56	47	6:16	158 156-159	989	185 178-190	0/1
2.00	17:40	44	5:55	160 158-161	946	190 188-194	0/1
2.13	18:23	43	5:48	153 130-161	887	191 188-200	0/2
2.25	19:08	45	5:58	162 161-163	966	191 190-194	0/1
2.38	19:58	50	6:39	161 158-162	1072	187 164-192	1/1
2.50	20:43	45	5:58	161 157-163	960	190 188-192	1/1
2.63	21:38	55	7:22	159 150-163	1172	180 164-192	1/0
2.75	22:51	1:13	9:43	133 123-148	1293	168 162-174	0/1
2.88	23:41	50	6:40	139 127-153	927	183 166-192	0/0
3.00	24:26	45	6:02	157 153-161	948	190 182-192	2/0
3.13	25:12	45	6:03	159 158-160	961	188 162-192	0/2
3.25	25:57	45	6:01	161 159-162	968	192 190-196	2/0
3.38	26:44	47	6:15	161 161-162	1005	189 176-192	1/0
3.50	27:30	46	6:10	162 161-163	999	190 184-194	0/1
3.63	28:16	46	6:06	162 162-163	988	190 180-196	1/0
3.75	29:00	44	5:53	162 160-163	953	192 186-200	0/1
3.88	30:12	1:12	9:37	151 132-163	1451	171 160-190	0/0
4.00	31:08	56	7:31	138 122-152	1038	183 160-190	1/0
4.13	31:55	47	6:13	156 153-160	970	188 180-190	0/1
4.25	32:43	48	6:27	159 157-161	1026	188 174-194	1/0
4.38	33:26	43	5:47	160 159-161	925	191 188-194	0/1
4.50	34:11	44	5:53	162 161-164	954	192 190-196	0/2
4.63	34:56	46	6:06	162 160-163	987	193 190-196	2/0
4.75	35:44	48	6:21	161 161-162	1023	191 182-192	0/2
4.88	36:30	46	6:09	161 159-162	991	191 188-192	0/0
5.00	37:42	1:11	9:32	150 131-162	1429	172 162-192	1/0
5.13	38:59	1:17	10:17	124 117-130	1274	168 144-186	0/1
5.25	39:43	44	5:56	148 132-156	878	191 188-194	0/1
5.38	40:29	45	6:03	160 157-161	968	190 186-192	1/1
5.50	41:15	47	6:13	157 156-159	976	193 190-198	0/1
5.63	42:01	46	6:06	159 157-160	970	191 188-192	2/0
5.75	43:05	1:04	8:33	149 136-159	1274	178 8-194	1/0
5.88	43:53	48	6:20	155 153-157	983	186 168-194	1/0
6.00	44:39	47	6:15	158 156-159	987	190 186-192	1/1
6.13	45:30	51	6:45	158 154-159	1067	185 162-192	0/0
6.25	46:55	1:24	11:16	131 122-145	1476	165 158-170	0/1
6.38	47:42	47	6:17	141 126-151	885	186 168-190	1/0
6.50	48:29	48	6:21	156 152-157	991	189 184-192	0/1
6.63	49:17	48	6:21	157 155-158	997	189 178-192	1/0
6.75	50:02	45	6:01	158 156-160	950	193 190-200	0/1
6.87	50:47	46	6:04	159 158-160	965	191 188-196	0/2
7.00	51:33	46	6:08	159 157-160	975	193 184-204	2/0
7.12	52:21	48	6:20	158 156-160	1002	190 186-192	0/2
7.25	53:08	47	6:14	160 158-161	999	190 186-192	0/0
7.37	54:09	1:02	8:13	150 136-159	1232	174 164-188	1/0
7.50	55:14	1:05	8:39	133 129-136	1150	172 164-174	1/1
7.62	56:15	1:01	8:07	131 129-133	1064	172 170-174	1/0
7.75	57:19	1:03	8:27	128 125-131	1082	171 168-172	1/1
7.87	58:22	1:04	8:30	126 125-128	1072	172 168-174	2/0
8.00	59:26	1:03	8:25	127 125-129	1070	172 170-174	0/3
8.12	1:00:29	1:04	8:30	125 123-128	1062	171 166-174	0/2
8.25	1:01:37	1:08	9:04	125 119-129	1133	171 162-176	1/2
8.37	1:02:39	1:02	8:15	126 122-133	1039	172 170-174	0/1
8.50	1:03:43	1:04	8:28	125 123-130	1059	172 164-174	3/0
8.62	1:04:44	1:01	8:10	124 123-125	1013	172 168-174	1/1
8.75	1:05:50	1:06	8:48	124 123-126	1090	171 168-174	0/1
8.87	1:06:51	1:01	8:09	128 126-130	1043	173 168-174	2/0
9.00	1:07:53	1:02	8:15	128 125-130	1057	172 170-174	1/0
9.12	1:08:58	1:05	8:41	127 123-130	1103	172 168-174	0/1
9.22	1:09:46	48	8:22	123 121-125	1029	170 168-172	0/1

Heart

142/164max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 6m, Flat prediction 1:09:47

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

180 (204 max) Stride Length: 118cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	180	9.2	1:09:34	7:33
Walk	0.3	45	0	12	28:16

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:27	5:49	55.91%	More
800m	2:57	5:57	63.89%	More
1km	3:42	5:57	66.67%	More
Mile	6:02	6:02	69.48%	More
5k	20:12	6:30	70.66%	More
5 miles	33:51	6:46	68.56%	More
10k	42:35	6:51	68.06%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:01	6:01	69.71
5km	21:01	6:46	67.89
5M	35:31	7:06	65.35
10km	45:09	7:16	64.18
10M	1:16:19	7:38	62.73
Half	1:42:49	7:51	61.11
20M	2:43:59	8:12	60.72
Mara	3:40:54	8:26	60.10

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