Wed 10th Jan 2018 at 7:00pm by chunkywizard
Run > Intervals
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Time
50:49
-
Miles 6.28
-
Min/mi 8:06
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Pacing
43%
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WAVA
57.63
-
Stride(cm)
113
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Cals
616
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Cadence
176
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BPM
143
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%MHR
83.2
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B/mi 1158
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Asc(m)
42
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Surface
Road
Notes & Comments
10x 800m, 1 min rest
Split Summary
===
1) 1.05km - 7:13(6:54/km) 120/140bpm 72cal 8.7/20.69kmph
2) 0.82km - 3:07(3:48/km) 138/154bpm 40cal 15.81/18.17kmph
3) 0.03km - 56(29:52/km) 136/153bpm 11cal 2.01/15.38kmph
4) 0.8km - 3:03(3:48/km) 146/155bpm 40cal 15.76/16.46kmph
5) 0.03km - 1:01(29:35/km) 138/155bpm 12cal 2.03/15.79kmph
6) 0.81km - 3:02(3:43/km) 150/158bpm 40cal 16.11/17.8kmph
7) 0.03km - 1:05(35:52/km) 139/156bpm 13cal 1.67/16.09kmph
8) 0.82km - 3:04(3:46/km) 150/160bpm 41cal 15.94/17.97kmph
9) 0.02km - 1:01(40:29/km) 142/158bpm 12cal 1.48/16.06kmph
10) 0.82km - 3:03(3:44/km) 151/158bpm 40cal 16.1/18.14kmph
11) 0.03km - 59(35:02/km) 144/157bpm 12cal 1.71/15.79kmph
12) 0.82km - 3:01(3:42/km) 156/165bpm 41cal 16.25/17.9kmph
13) 0.04km - 1:07(30:24/km) 143/161bpm 14cal 1.97/15.85kmph
14) 0.82km - 3:02(3:43/km) 153/162bpm 40cal 16.13/17.77kmph
15) 0.03km - 1:03(37:56/km) 141/161bpm 12cal 1.58/15.99kmph
16) 0.82km - 3:03(3:44/km) 153/163bpm 40cal 16.05/17.03kmph
17) 0.03km - 1:00(31:04/km) 146/161bpm 13cal 1.93/16.16kmph
18) 0.83km - 3:04(3:42/km) 153/160bpm 41cal 16.21/18.31kmph
19) 0.03km - 1:02(33:29/km) 145/160bpm 12cal 1.79/16.63kmph
20) 0.82km - 3:04(3:44/km) 153/162bpm 41cal 16.05/18.21kmph
21) 0.61km - 3:50(6:14/km) 134/161bpm 29cal 9.63/16.23kmph
Split Summary
===
1) 1.05km - 7:13(6:54/km) 120/140bpm 72cal 8.7/20.69kmph
2) 0.82km - 3:07(3:48/km) 138/154bpm 40cal 15.81/18.17kmph
3) 0.03km - 56(29:52/km) 136/153bpm 11cal 2.01/15.38kmph
4) 0.8km - 3:03(3:48/km) 146/155bpm 40cal 15.76/16.46kmph
5) 0.03km - 1:01(29:35/km) 138/155bpm 12cal 2.03/15.79kmph
6) 0.81km - 3:02(3:43/km) 150/158bpm 40cal 16.11/17.8kmph
7) 0.03km - 1:05(35:52/km) 139/156bpm 13cal 1.67/16.09kmph
8) 0.82km - 3:04(3:46/km) 150/160bpm 41cal 15.94/17.97kmph
9) 0.02km - 1:01(40:29/km) 142/158bpm 12cal 1.48/16.06kmph
10) 0.82km - 3:03(3:44/km) 151/158bpm 40cal 16.1/18.14kmph
11) 0.03km - 59(35:02/km) 144/157bpm 12cal 1.71/15.79kmph
12) 0.82km - 3:01(3:42/km) 156/165bpm 41cal 16.25/17.9kmph
13) 0.04km - 1:07(30:24/km) 143/161bpm 14cal 1.97/15.85kmph
14) 0.82km - 3:02(3:43/km) 153/162bpm 40cal 16.13/17.77kmph
15) 0.03km - 1:03(37:56/km) 141/161bpm 12cal 1.58/15.99kmph
16) 0.82km - 3:03(3:44/km) 153/163bpm 40cal 16.05/17.03kmph
17) 0.03km - 1:00(31:04/km) 146/161bpm 13cal 1.93/16.16kmph
18) 0.83km - 3:04(3:42/km) 153/160bpm 41cal 16.21/18.31kmph
19) 0.03km - 1:02(33:29/km) 145/160bpm 12cal 1.79/16.63kmph
20) 0.82km - 3:04(3:44/km) 153/162bpm 41cal 16.05/18.21kmph
21) 0.61km - 3:50(6:14/km) 134/161bpm 29cal 9.63/16.23kmph
7:13 3:07 56 3:03 1:01 3:02 1:05 3:04 1:01 3:03 59 3:01 1:07 3:02 1:03 3:03 1:00 3:04 1:02 3:04 3:50
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 36 | 36 | 9:33 | 106 86-114 | 1012 | 167 114-174 |
0.13 | 1:10 | 34 | 9:07 | 118 115-120 | 1076 | 164 152-176 |
0.19 | 1:45 | 35 | 9:19 | 123 120-127 | 1146 | 164 154-172 |
0.25 | 3:01 | 1:16 | 20:13 | 111 99-127 | 2244 | 135 80-202 |
0.31 | 3:36 | 35 | 9:21 | 120 114-127 | 1123 | 138 82-180 |
0.38 | 4:01 | 26 | 6:49 | 128 125-132 | 872 | 183 178-190 |
0.44 | 4:26 | 25 | 6:38 | 133 132-134 | 883 | 181 174-184 |
0.50 | 4:52 | 26 | 6:50 | 137 135-140 | 937 | 180 176-182 |
0.56 | 5:17 | 25 | 6:36 | 139 138-140 | 917 | 181 168-202 |
0.63 | 5:42 | 26 | 6:53 | 136 136-137 | 936 | 180 160-200 |
0.69 | 7:24 | 1:41 | 27:01 | 112 92-138 | 3026 | 134 96-212 |
0.75 | 7:47 | 23 | 6:07 | 117 110-123 | 715 | 193 188-200 |
0.81 | 8:08 | 22 | 5:48 | 127 123-131 | 737 | 189 188-190 |
0.88 | 8:31 | 22 | 5:56 | 135 131-138 | 800 | 189 188-190 |
0.94 | 8:55 | 25 | 6:34 | 145 139-150 | 952 | 187 184-192 |
1.00 | 9:19 | 24 | 6:21 | 150 149-151 | 951 | 185 184-186 |
1.06 | 9:43 | 24 | 6:18 | 151 150-152 | 951 | 186 186-188 |
1.13 | 10:06 | 23 | 6:12 | 151 150-152 | 937 | 186 186-186 |
1.19 | 11:15 | 1:09 | 18:28 | 138 112-154 | 2548 | 160 82-240 |
1.25 | 11:42 | 27 | 7:08 | 128 123-133 | 914 | 191 188-192 |
1.31 | 12:04 | 22 | 5:54 | 138 134-141 | 813 | 190 188-192 |
1.38 | 12:27 | 23 | 6:04 | 145 142-147 | 880 | 191 190-194 |
1.44 | 12:48 | 21 | 5:38 | 150 148-151 | 846 | 189 188-190 |
1.50 | 13:13 | 25 | 6:40 | 152 151-153 | 1013 | 188 186-190 |
1.56 | 13:35 | 22 | 5:50 | 153 152-154 | 893 | 187 186-188 |
1.63 | 13:59 | 24 | 6:26 | 154 153-154 | 990 | 187 186-188 |
1.69 | 14:24 | 25 | 6:38 | 154 154-155 | 1021 | 182 148-188 |
1.75 | 15:38 | 1:14 | 19:51 | 134 114-154 | 2660 | 144 74-194 |
1.81 | 15:59 | 21 | 5:29 | 142 138-145 | 778 | 192 190-194 |
1.88 | 16:22 | 23 | 6:14 | 148 144-152 | 923 | 190 190-192 |
1.94 | 16:44 | 22 | 5:47 | 154 152-155 | 891 | 189 188-190 |
2.00 | 17:07 | 23 | 6:10 | 155 154-156 | 957 | 188 186-188 |
2.06 | 17:29 | 22 | 5:50 | 156 154-157 | 909 | 187 186-190 |
2.13 | 17:53 | 24 | 6:19 | 156 155-157 | 985 | 189 188-190 |
2.19 | 18:15 | 22 | 5:56 | 157 156-158 | 933 | 187 186-188 |
2.25 | 19:37 | 1:22 | 21:58 | 138 115-158 | 3031 | 128 84-206 |
2.31 | 19:59 | 22 | 5:52 | 138 133-142 | 810 | 191 190-194 |
2.38 | 20:22 | 23 | 6:03 | 145 142-148 | 876 | 190 188-192 |
2.44 | 20:44 | 23 | 6:01 | 152 148-153 | 915 | 188 186-190 |
2.50 | 21:07 | 23 | 6:00 | 155 153-156 | 931 | 188 186-188 |
2.56 | 21:30 | 23 | 6:06 | 156 155-157 | 951 | 188 186-190 |
2.63 | 21:52 | 22 | 5:48 | 156 155-159 | 904 | 188 186-188 |
2.69 | 22:15 | 24 | 6:17 | 156 155-157 | 981 | 188 186-190 |
2.75 | 23:31 | 1:16 | 20:14 | 144 120-160 | 2914 | 157 92-208 |
2.81 | 23:54 | 23 | 6:03 | 133 130-139 | 805 | 192 186-198 |
2.88 | 24:16 | 22 | 5:51 | 145 141-148 | 848 | 192 188-198 |
2.94 | 24:38 | 22 | 5:56 | 150 148-152 | 889 | 192 190-194 |
3.00 | 24:59 | 21 | 5:34 | 154 152-156 | 859 | 189 186-192 |
3.06 | 25:23 | 24 | 6:28 | 157 156-158 | 1015 | 187 186-188 |
3.13 | 25:45 | 22 | 5:52 | 157 156-158 | 922 | 185 184-186 |
3.19 | 26:10 | 25 | 6:36 | 156 155-157 | 1029 | 186 186-186 |
3.25 | 26:32 | 22 | 5:55 | 157 156-157 | 928 | 186 186-188 |
3.31 | 27:46 | 1:14 | 19:44 | 142 121-157 | 2803 | 144 86-204 |
3.38 | 28:08 | 22 | 5:55 | 145 142-148 | 858 | 194 192-198 |
3.44 | 28:30 | 22 | 5:51 | 154 147-157 | 902 | 192 190-194 |
3.50 | 28:51 | 21 | 5:39 | 159 155-163 | 899 | 191 190-192 |
3.56 | 29:14 | 23 | 6:10 | 162 160-163 | 1000 | 189 188-190 |
3.63 | 29:37 | 22 | 5:59 | 163 162-165 | 975 | 188 186-188 |
3.69 | 30:00 | 23 | 6:07 | 163 161-164 | 998 | 188 186-188 |
3.75 | 30:22 | 23 | 6:03 | 162 161-164 | 980 | 187 186-188 |
3.81 | 31:46 | 1:23 | 22:11 | 144 122-161 | 3195 | 163 92-256 |
3.88 | 32:07 | 21 | 5:36 | 136 132-140 | 761 | 191 190-192 |
3.94 | 32:29 | 23 | 6:02 | 145 141-148 | 874 | 191 190-192 |
4.00 | 32:52 | 23 | 6:11 | 151 149-154 | 934 | 190 190-192 |
4.06 | 33:14 | 22 | 5:52 | 155 154-156 | 910 | 189 188-190 |
4.13 | 33:36 | 22 | 5:49 | 159 156-162 | 926 | 191 188-194 |
4.19 | 34:00 | 23 | 6:12 | 161 160-162 | 999 | 188 188-190 |
4.25 | 34:22 | 23 | 6:01 | 161 159-162 | 969 | 188 188-188 |
4.31 | 34:46 | 24 | 6:19 | 161 160-162 | 1017 | 187 166-190 |
4.38 | 36:02 | 1:16 | 20:21 | 138 123-159 | 2809 | 150 80-190 |
4.44 | 36:25 | 23 | 6:13 | 142 137-145 | 882 | 191 190-192 |
4.50 | 36:48 | 22 | 5:58 | 148 146-150 | 884 | 191 190-192 |
4.56 | 37:10 | 22 | 5:47 | 155 149-158 | 898 | 189 188-190 |
4.62 | 37:34 | 24 | 6:27 | 158 157-159 | 1019 | 188 186-190 |
4.69 | 37:56 | 23 | 6:03 | 158 157-160 | 956 | 188 188-190 |
4.75 | 38:19 | 23 | 6:06 | 160 159-161 | 976 | 190 188-192 |
4.81 | 38:41 | 22 | 5:50 | 162 161-163 | 944 | 190 188-190 |
4.87 | 39:55 | 1:14 | 19:42 | 146 128-162 | 2877 | 155 72-192 |
4.94 | 40:17 | 22 | 5:59 | 141 139-143 | 843 | 194 192-194 |
5.00 | 40:40 | 22 | 5:53 | 147 143-150 | 865 | 191 190-192 |
5.06 | 41:02 | 23 | 6:04 | 153 150-154 | 928 | 190 188-192 |
5.12 | 41:25 | 22 | 5:58 | 155 154-156 | 924 | 189 188-190 |
5.19 | 41:48 | 23 | 6:12 | 157 156-158 | 972 | 188 186-190 |
5.25 | 42:11 | 23 | 6:06 | 158 156-159 | 965 | 189 188-190 |
5.31 | 42:34 | 24 | 6:17 | 158 157-158 | 992 | 188 188-190 |
5.38 | 43:00 | 26 | 6:49 | 159 157-160 | 1085 | 184 86-194 |
5.44 | 44:12 | 1:12 | 19:08 | 141 129-155 | 2698 | 134 82-190 |
5.50 | 44:35 | 23 | 6:08 | 143 140-145 | 877 | 189 186-192 |
5.56 | 44:57 | 23 | 6:03 | 150 145-155 | 908 | 191 188-192 |
5.63 | 45:19 | 22 | 5:49 | 156 155-157 | 907 | 191 190-194 |
5.69 | 45:43 | 23 | 6:14 | 158 156-160 | 985 | 189 186-192 |
5.75 | 46:05 | 22 | 5:52 | 159 157-160 | 933 | 189 186-192 |
5.81 | 46:29 | 24 | 6:24 | 160 159-161 | 1024 | 189 188-190 |
5.88 | 46:51 | 23 | 6:05 | 160 159-160 | 974 | 191 188-196 |
5.94 | 47:37 | 46 | 12:11 | 151 140-162 | 1841 | 145 86-196 |
6.00 | 48:13 | 36 | 9:28 | 135 131-141 | 1279 | 169 166-170 |
6.06 | 48:47 | 35 | 9:16 | 129 127-132 | 1194 | 170 168-172 |
6.13 | 49:21 | 34 | 9:01 | 128 126-130 | 1153 | 171 170-172 |
6.19 | 49:57 | 36 | 9:37 | 128 125-131 | 1231 | 169 148-176 |
6.25 | 50:35 | 37 | 9:59 | 132 131-134 | 1318 | 171 164-174 |
6.28 | 50:48 | 13 | 8:35 | 130 128-131 | 1115 | 166 166-168 |
Cadence
176 (256 max)
Stride Length: 113cm
Run: 88.1%
Walk: 11.9%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:02 | 7:02 | 59.64 |
5km | 23:49 | 7:40 | 59.91 |
5M | 39:45 | 7:57 | 58.39 |
10km | 50:14 | 8:05 | 57.68 |
10M | 1:23:52 | 8:23 | 57.08 |
Half | 1:52:10 | 8:34 | 56.02 |
20M | 2:56:55 | 8:51 | 56.28 |
Mara | 3:56:38 | 9:02 | 56.11 |
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