Wed 14th Feb 2018 at 6:00pm by MAD Superman

Run > Intervals
  • Time
    58:15
  • Miles
    7.62
  • Min/mi
    7:39
  • Pacing
    69%
  • WAVA
    57.24
  • Stride(cm)
    126
  • Cals
    947
  • Cadence
    167
  • BPM
    179
  • %MHR
    104.6
  • B/mi
    1367
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

Club intervals. Heavy rain. freezing cold. Not nice but ran well 5x3min with 2min rec

Split Summary
===
1) 1m - 8:15(8:15/m) 169/203bpm 125cal 7.28/8.04mph
2) 1m - 7:50(7:50/m) 174/182bpm 123cal 7.66/8.29mph
3) 0.37m - 2:56(7:54/m) 176/190bpm 46cal 7.59/8.1mph
4) 0.52m - 3:00(5:45/m) 179/185bpm 48cal 10.42/10.96mph
5) 0.18m - 2:01(11:00/m) 182/187bpm 33cal 5.46/10.23mph
6) 0.5m - 2:59(5:58/m) 187/193bpm 52cal 10.06/10.94mph
7) 0.19m - 2:00(10:42/m) 180/189bpm 33cal 5.61/9.43mph
8) 0.53m - 2:59(5:37/m) 185/191bpm 51cal 10.7/11.06mph
9) 0.19m - 2:00(10:41/m) 181/193bpm 33cal 5.62/10.35mph
10) 0.51m - 3:01(5:56/m) 186/194bpm 52cal 10.12/11mph
11) 0.17m - 2:00(11:55/m) 185/195bpm 34cal 5.04/9.56mph
12) 0.46m - 3:00(6:27/m) 188/193bpm 53cal 9.29/10.92mph
13) 0.01m - 4(5:49/m) 188/193bpm 1cal 10.32/10.42mph
14) 1m - 8:18(8:18/m) 186/197bpm 144cal 7.24/8.18mph
15) 0.98m - 7:53(8:01/m) 173/198bpm 119cal 7.48/8.04mph
8:15 7:50 2:56 3:00 2:01 2:59 2:00 2:59 2:00 3:01 2:00 3:00 4 8:18 7:53

Pace

15% 12% 35% 12% 20% 6%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.13 1:02 1:02 8:18 153 123-173 1270 170 116-180
0.25 2:09 1:07 8:54 161 154-167 1433 174 166-178
0.38 3:13 1:04 8:30 164 160-166 1393 170 166-174
0.50 4:14 1:02 8:13 163 159-166 1339 169 166-172
0.63 5:14 59 7:54 186 165-203 1471 172 168-176
0.75 6:23 1:09 +9 9:14 181 178-184 1671 171 168-174
0.88 7:23 1:00 8:02 175 172-182 1406 168 164-172
1.00 8:24 1:01 8:04 172 170-175 1389 168 164-172
1.13 9:28 1:04 8:36 175 171-180 1505 174 170-180
1.25 10:48 1:19 +24 10:35 172 168-175 1821 167 164-172
1.38 11:44 56 7:31 174 173-175 1307 168 164-172
1.50 12:41 57 7:36 174 169-177 1322 165 162-168
1.63 13:37 56 7:29 174 170-176 1302 163 160-166
1.75 14:59 1:22 +25 10:54 174 173-175 1895 163 114-172
1.88 16:02 1:03 8:25 175 167-182 1474 167 164-170
2.00 17:01 59 7:49 177 174-182 1384 165 160-168
2.13 18:03 1:03 +7 8:20 182 177-188 1518 164 160-166
2.25 19:57 1:54 +53 15:14 173 164-179 2635 167 164-170
2.38 20:56 58 7:48 172 158-188 1340 165 160-172
2.50 21:41 45 5:59 179 177-180 1072 175 170-178
2.63 22:20 40 5:18 179 178-181 950 167 164-170
2.75 23:03 43 5:42 179 176-181 1020 169 166-172
2.88 23:48 45 6:01 180 174-185 1083 172 164-180
3.00 25:15 1:27 11:36 181 178-186 2099 163 152-176
3.13 26:14 58 7:47 185 182-188 1441 167 164-170
3.25 26:57 43 5:44 186 184-189 1067 171 166-174
3.38 27:38 41 5:32 187 184-191 1034 168 164-172
3.50 28:25 47 6:14 190 187-193 1184 171 168-174
3.63 29:31 1:06 8:45 185 177-190 1618 164 154-170
3.75 30:48 1:17 10:18 179 171-187 1843 161 158-164
3.88 31:34 46 6:09 183 180-189 1126 170 162-180
4.00 32:14 40 5:18 186 185-188 987 175 172-178
4.13 32:57 43 5:46 186 184-191 1074 173 168-178
4.25 33:40 43 5:40 184 183-186 1043 169 168-170
4.38 34:56 1:16 10:09 179 171-185 1818 157 106-170
4.50 36:19 1:23 +18 11:04 183 174-193 2024 164 162-170
4.63 36:59 40 5:21 188 182-192 1007 174 172-176
4.75 37:44 45 5:57 191 189-193 1136 171 170-174
4.88 38:31 48 6:21 183 181-187 1161 170 168-174
5.00 39:28 57 7:37 184 183-187 1402 169 164-172
5.13 40:52 1:23 11:08 183 172-194 2037 157 106-166
5.25 41:48 56 7:28 188 183-191 1405 169 164-174
5.38 42:41 53 7:07 187 183-190 1332 170 166-172
5.50 43:32 50 6:43 185 181-191 1244 166 162-170
5.63 44:14 42 5:36 191 189-193 1071 171 166-176
5.75 46:21 2:07 +1:05 16:56 178 161-193 3015 160 114-170
5.88 47:20 1:00 7:57 185 173-194 1470 165 162-166
6.00 48:19 58 7:46 184 182-187 1430 164 160-168
6.13 49:13 54 7:14 184 182-188 1330 164 162-166
6.25 50:15 1:02 8:18 187 185-192 1553 165 162-170
6.38 51:25 1:10 +2 9:17 187 186-190 1737 166 164-168
6.50 52:28 1:03 8:23 188 186-190 1577 167 164-168
6.63 53:38 1:10 9:19 192 189-197 1789 169 168-170
6.75 54:38 1:01 8:07 194 190-197 1573 164 162-168
6.87 55:36 58 7:41 176 162-196 1351 167 164-172
7.00 56:37 1:01 8:05 166 162-171 1341 165 164-168
7.12 57:41 1:04 8:35 163 150-174 1399 164 164-166
7.25 58:45 1:04 8:29 165 156-170 1399 165 164-166
7.37 59:42 57 7:39 168 165-172 1286 166 164-168
7.50 1:00:40 58 7:41 174 167-181 1338 165 162-168
7.62 1:01:36 56 8:04 176 173-179 1421 166 164-168

Heart

179/203max
  • Show Beats/Mile

Cadence

167 (180 max) Stride Length: 126cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 94.0 167 7.6 57:52 7:44
Walk 4.6 112 0 2:53 1:38:05
Pause 1.4 - - 51 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:21 5:27 55.55% More
800m 2:47 5:35 62.00% More
1km 3:47 6:05 59.68% More
Mile 6:41 6:41 58.34% More
5k 22:25 7:13 59.04% More
5 miles 38:43 7:45 55.55% More
10k 49:31 7:58 54.28% More

Predictions

Dist Time Per Mile WAVA
1M 6:22 6:22 61.20
5km 21:54 7:03 60.45
5M 36:47 7:21 58.47
10km 46:38 7:30 57.64
10M 1:18:21 7:50 56.67
Half 1:45:11 8:02 55.42
20M 2:46:51 8:21 55.36
Mara 3:43:59 8:33 54.99
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