Wed 31st Jan 2018 at 6:00pm by MAD Superman

Run > Intervals
  • Time
    1:02:23
  • Miles
    8.13
  • Min/mi
    7:40
  • Pacing
    32%
  • WAVA
    57.23
  • Stride(cm)
    128
  • Cals
    895
  • Cadence
    164
  • BPM
    167
  • %MHR
    97.6
  • B/mi
    1280
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

club intervals around killisick. 2x0.5m in 2:55 2:50, 1x 1.5m in 8:59, 2x0.5m in 2:52 2:52. Pleased with that. Nashy pulled away ove the last 2 efforts but my pace was good

Split Summary
===
1) 1m - 7:52(7:52/m) 167/187bpm 116cal 7.63/8.22mph
2) 1m - 7:53(7:53/m) 175/183bpm 124cal 7.61/8.25mph
3) 0.48m - 3:51(7:59/m) 176/186bpm 60cal 7.51/8.12mph
4) 0.5m - 2:55(5:47/m) 164/187bpm 40cal 10.37/11.98mph
5) 0.12m - 2:10(17:32/m) 153/170bpm 25cal 3.42/10.31mph
6) 0.5m - 2:50(5:40/m) 162/174bpm 38cal 10.58/12.65mph
7) 0.13m - 1:59(15:39/m) 155/168bpm 24cal 3.83/10.54mph
8) 1m - 5:56(5:56/m) 169/178bpm 88cal 10.12/11.08mph
9) 0.49m - 3:03(6:17/m) 170/180bpm 45cal 9.56/10.33mph
10) 0.12m - 2:02(16:34/m) 162/175bpm 28cal 3.62/9.52mph
11) 0.5m - 2:52(5:44/m) 170/177bpm 43cal 10.46/11.65mph
12) 0.13m - 2:07(16:33/m) 157/175bpm 24cal 3.62/10.42mph
13) 0.5m - 2:52(5:43/m) 167/187bpm 38cal 10.5/12.11mph
14) 1m - 8:27(8:27/m) 169/186bpm 124cal 7.1/10.37mph
15) 0.65m - 5:33(8:32/m) 166/176bpm 78cal 7.04/7.66mph
7:52 7:53 3:51 2:55 2:10 2:50 1:59 5:56 3:03 2:02 2:52 2:07 2:52 8:27 5:33

Pace

10% 11% 33% 7% 36% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.13 1:03 1:03 8:26 142 103-169 1197 174 170-178
0.25 2:08 1:04 8:36 168 162-176 1444 174 170-178
0.38 3:06 58 7:45 175 171-181 1355 169 166-170
0.50 4:05 59 7:50 171 168-174 1340 168 166-170
0.63 4:59 54 7:13 166 162-171 1199 167 166-170
0.75 5:58 59 7:52 168 165-170 1320 166 164-168
0.88 6:54 56 7:30 165 161-174 1239 164 162-166
1.00 7:52 58 7:42 181 176-187 1394 166 162-170
1.13 8:54 1:02 8:15 177 173-181 1461 168 164-172
1.25 9:52 58 7:45 176 174-178 1363 165 164-166
1.38 10:46 55 7:16 179 174-182 1301 161 158-162
1.50 11:44 58 7:45 175 173-177 1357 165 164-168
1.63 12:50 1:05 8:44 177 173-179 1545 167 164-170
1.75 13:52 1:02 8:19 172 170-175 1431 166 164-170
1.88 14:49 57 7:35 173 165-179 1313 163 160-166
2.00 15:45 56 7:26 172 168-177 1279 163 160-166
2.13 16:44 59 7:49 176 170-181 1375 163 162-164
2.25 17:40 57 7:32 184 181-186 1387 162 160-166
2.38 18:42 1:01 8:12 184 181-186 1509 165 164-166
2.50 24:09 5:27 +4:58 43:39 157 131-186 6853 169 162-192
2.63 25:22 1:14 9:49 165 139-184 1619 181 174-192
2.75 26:06 44 5:49 172 160-187 1000 168 166-176
2.88 26:51 45 6:03 163 157-170 986 172 166-176
3.00 27:43 51 6:51 168 167-173 1151 164 102-174
3.13 29:35 1:53 15:01 149 136-169 2237 110 98-176
3.25 30:25 50 6:37 155 135-166 1026 180 174-184
3.38 31:07 42 5:36 168 164-172 941 169 164-176
3.50 31:51 44 5:54 166 164-170 979 175 172-180
3.63 32:42 50 6:42 166 165-167 1113 162 98-174
3.75 34:31 1:50 14:36 152 138-167 2220 130 94-168
3.88 35:18 47 6:14 161 152-171 1004 171 168-176
4.00 36:02 44 5:55 164 161-168 970 167 164-172
4.13 36:49 47 6:17 168 165-170 1055 169 164-172
4.25 37:33 44 5:51 170 164-173 995 166 164-168
4.38 38:16 43 5:45 173 171-175 994 167 164-170
4.50 39:01 44 5:55 176 174-178 1041 168 166-170
4.63 39:46 46 6:05 172 168-174 1045 168 164-172
4.75 40:28 42 5:37 171 170-172 960 166 164-170
4.88 41:14 46 6:07 173 170-178 1058 171 164-176
5.00 42:01 47 6:16 171 166-176 1073 166 164-168
5.13 42:48 47 6:17 168 165-173 1055 165 164-166
5.25 43:56 1:08 9:03 170 168-174 1539 152 96-174
5.38 45:33 1:36 12:51 161 150-171 2068 131 106-172
5.50 46:21 48 6:27 169 159-177 1091 176 170-180
5.63 47:04 43 5:43 169 168-170 966 167 164-170
5.75 47:50 46 6:04 171 168-175 1039 168 164-170
5.88 48:43 53 7:06 171 168-175 1215 156 106-166
6.00 50:35 1:52 14:55 152 140-170 2268 105 98-112
6.13 51:18 43 5:45 162 140-176 933 178 174-180
6.25 52:00 42 5:38 167 160-170 942 169 166-176
6.38 52:46 46 6:06 171 166-178 1042 169 166-172
6.50 55:30 2:44 +1:57 21:51 174 136-185 3803 159 114-168
6.63 56:38 1:08 9:04 167 139-186 1514 167 164-172
6.75 57:42 1:04 8:31 169 165-173 1438 165 160-170
6.87 58:45 1:03 8:24 170 167-173 1428 165 162-172
7.00 59:47 1:03 8:21 173 171-176 1445 165 164-166
7.12 1:00:47 1:00 8:00 171 168-174 1369 164 162-166
7.25 1:01:49 1:01 8:10 170 165-176 1388 164 162-166
7.37 1:02:52 1:04 8:29 172 166-177 1458 165 162-168
7.50 1:03:58 1:06 8:47 169 161-176 1484 166 164-170
7.62 1:05:02 1:04 8:31 165 156-170 1406 165 164-166
7.75 1:06:04 1:02 8:16 165 162-168 1364 165 162-168
7.87 1:07:03 59 7:51 163 161-164 1280 163 162-166
8.00 1:08:12 1:09 9:12 165 164-167 1519 166 164-170
8.12 1:09:15 1:03 8:38 167 163-170 1443 166 164-170

Heart

167/187max
  • Show Beats/Mile

Cadence

164 (192 max) Stride Length: 128cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 79.9 168 7.7 54:45 7:28
Walk 16.3 105 0.4 11:45 27:25
Still 0.0 - - 1 -
Pause 3.8 - - 2:44 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:22 5:30 55.09% More
800m 2:48 5:38 61.44% More
1km 3:36 5:48 62.58% More
Mile 5:55 5:55 65.85% More
5k 22:09 7:08 59.77% More
5 miles 39:15 7:51 54.80% More
10k 51:05 8:13 52.61% More

Predictions

Dist Time Per Mile WAVA
1M 6:21 6:21 61.36
5km 21:51 7:02 60.59
5M 36:43 7:21 58.58
10km 46:32 7:29 57.76
10M 1:18:11 7:49 56.79
Half 1:44:57 8:01 55.54
20M 2:46:30 8:20 55.47
Mara 3:43:31 8:32 55.10
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