Mon 26th Feb 2018 at 6:00pm by bodwen
Run > Intervals
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Time
54:09
-
Miles 6.75
-
Min/mi 8:01
-
Pacing
31%
-
WAVA
53.40
-
Stride(cm)
116
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Cals
548
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Cadence
173
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BPM
133
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%MHR
73.4
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B/mi 1071
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Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 0.38m - 3:31(9:15/m) 135/154bpm 47cal 6.49/7.95mph
2) 0.36m - 2:02(5:43/m) 152/168bpm 32cal 10.48/11.44mph
3) 0.73m - 6:21(8:45/m) 121/164bpm 64cal 6.85/8.62mph
4) 0.56m - 3:02(5:25/m) 112/127bpm 24cal 11.07/13.44mph
5) 0.37m - 3:45(10:03/m) 119/140bpm 34cal 5.97/10.83mph
6) 0.44m - 2:24(5:31/m) 159/184bpm 35cal 10.88/11.98mph
7) 0.57m - 5:34(9:45/m) 132/180bpm 58cal 6.15/11.63mph
8) 0.5m - 2:44(5:25/m) 158/180bpm 39cal 11.08/12.11mph
9) 0.21m - 3:26(16:22/m) 114/179bpm 19cal 3.66/9.2mph
10) 0.53m - 3:01(5:41/m) 159/179bpm 44cal 10.54/11.63mph
11) 0.31m - 3:30(11:08/m) 118/175bpm 22cal 5.39/10.37mph
12) 0.3m - 1:33(5:16/m) 143/175bpm 16cal 11.41/12.13mph
13) 0.08m - 1:21(17:38/m) 117/177bpm 8cal 3.4/11.27mph
14) 0.28m - 1:30(5:19/m) 154/181bpm 19cal 11.27/11.79mph
15) 1m - 8:59(8:59/m) 130/174bpm 79cal 6.68/11.19mph
16) 0.14m - 1:24(10:05/m) 122/126bpm 8cal 5.95/6.74mph
===
1) 0.38m - 3:31(9:15/m) 135/154bpm 47cal 6.49/7.95mph
2) 0.36m - 2:02(5:43/m) 152/168bpm 32cal 10.48/11.44mph
3) 0.73m - 6:21(8:45/m) 121/164bpm 64cal 6.85/8.62mph
4) 0.56m - 3:02(5:25/m) 112/127bpm 24cal 11.07/13.44mph
5) 0.37m - 3:45(10:03/m) 119/140bpm 34cal 5.97/10.83mph
6) 0.44m - 2:24(5:31/m) 159/184bpm 35cal 10.88/11.98mph
7) 0.57m - 5:34(9:45/m) 132/180bpm 58cal 6.15/11.63mph
8) 0.5m - 2:44(5:25/m) 158/180bpm 39cal 11.08/12.11mph
9) 0.21m - 3:26(16:22/m) 114/179bpm 19cal 3.66/9.2mph
10) 0.53m - 3:01(5:41/m) 159/179bpm 44cal 10.54/11.63mph
11) 0.31m - 3:30(11:08/m) 118/175bpm 22cal 5.39/10.37mph
12) 0.3m - 1:33(5:16/m) 143/175bpm 16cal 11.41/12.13mph
13) 0.08m - 1:21(17:38/m) 117/177bpm 8cal 3.4/11.27mph
14) 0.28m - 1:30(5:19/m) 154/181bpm 19cal 11.27/11.79mph
15) 1m - 8:59(8:59/m) 130/174bpm 79cal 6.68/11.19mph
16) 0.14m - 1:24(10:05/m) 122/126bpm 8cal 5.95/6.74mph
3:31 2:02 6:21 3:02 3:45 2:24 5:34 2:44 3:26 3:01 3:30 1:33 1:21 1:30 8:59 1:24
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 35 | 35 | 9:17 | 121 94-148 | 1123 | 166 118-172 |
0.13 | 1:07 | 32 | 8:32 | 142 124-152 | 1211 | 166 160-168 |
0.19 | 1:38 | 31 | 8:14 | 140 127-154 | 1153 | 166 166-168 |
0.25 | 2:13 | 35 | 9:28 | 139 132-144 | 1315 | 166 164-170 |
0.31 | 2:50 | 37 | 9:46 | 136 131-144 | 1328 | 168 164-176 |
0.38 | 3:26 | 37 | 9:45 | 140 139-142 | 1365 | 165 164-166 |
0.44 | 5:38 | 2:11 +1:50 | 35:01 | 142 140-144 | 4972 | 167 122-190 |
0.50 | 6:01 | 24 | 6:19 | 145 143-148 | 915 | 189 186-192 |
0.56 | 6:22 | 20 | 5:27 | 145 143-146 | 791 | 187 184-188 |
0.63 | 6:44 | 22 | 5:53 | 163 149-168 | 960 | 189 186-190 |
0.69 | 7:05 | 21 | 5:33 | 159 153-164 | 882 | 180 178-186 |
0.75 | 8:10 | 1:05 +36 | 17:26 | 160 147-167 | 2788 | 160 122-184 |
0.81 | 8:41 | 31 | 8:19 | 123 112-141 | 1022 | 160 158-162 |
0.88 | 9:13 | 32 | 8:37 | 122 119-125 | 1050 | 162 160-164 |
0.94 | 9:47 | 33 | 8:51 | 122 120-125 | 1079 | 161 160-162 |
1.00 | 10:17 | 31 | 8:08 | 120 119-122 | 977 | 162 160-164 |
1.06 | 10:49 | 32 | 8:33 | 118 115-120 | 1008 | 162 158-164 |
1.13 | 11:23 | 33 | 8:53 | 120 117-122 | 1067 | 162 160-164 |
1.19 | 11:55 | 32 | 8:37 | 117 116-119 | 1009 | 162 160-164 |
1.25 | 12:28 | 33 | 8:45 | 116 112-119 | 1015 | 165 162-168 |
1.31 | 13:00 | 32 | 8:30 | 119 118-119 | 1012 | 164 164-164 |
1.38 | 13:31 | 31 | 8:22 | 120 119-121 | 1004 | 163 160-166 |
1.44 | 14:02 | 31 | 8:20 | 123 122-126 | 1025 | 163 162-164 |
1.50 | 15:57 | 1:55 +1:33 | 30:34 | 89 65-127 | 2721 | 149 122-194 |
1.56 | 16:22 | 25 | 6:42 | 82 60-103 | 549 | 198 194-202 |
1.63 | 16:42 | 20 | 5:14 | 113 107-117 | 591 | 199 192-202 |
1.69 | 17:02 | 20 | 5:21 | 121 114-127 | 647 | 188 186-190 |
1.75 | 17:22 | 20 | 5:28 | 120 119-122 | 656 | 185 182-188 |
1.81 | 17:44 | 22 | 5:48 | 121 120-122 | 702 | 186 186-186 |
1.88 | 18:06 | 22 | 5:47 | 118 117-119 | 683 | 187 186-188 |
1.94 | 18:26 | 20 | 5:25 | 121 120-121 | 656 | 187 186-188 |
2.00 | 18:47 | 21 | 5:41 | 120 120-121 | 681 | 189 186-190 |
2.06 | 19:26 | 39 +8 | 10:21 | 122 121-123 | 1263 | 174 160-192 |
2.13 | 20:05 | 39 | 10:26 | 132 123-140 | 1376 | 161 160-162 |
2.19 | 21:09 | 1:04 +29 | 17:01 | 111 96-123 | 1889 | 157 122-168 |
2.25 | 21:45 | 36 | 9:38 | 116 115-118 | 1117 | 162 160-164 |
2.31 | 22:21 | 36 | 9:32 | 123 121-127 | 1173 | 164 162-166 |
2.38 | 22:57 | 36 | 9:41 | 121 119-123 | 1172 | 161 160-164 |
2.44 | 24:25 | 1:28 +1:00 | 23:24 | 90 81-121 | 2106 | 174 126-194 |
2.50 | 24:50 | 25 | 6:45 | 134 91-166 | 904 | 194 192-198 |
2.56 | 25:12 | 22 | 5:46 | 170 168-172 | 980 | 192 192-194 |
2.63 | 25:37 | 25 | 6:40 | 172 166-175 | 1148 | 189 180-194 |
2.69 | 25:56 | 20 | 5:16 | 177 172-182 | 931 | 184 180-192 |
2.75 | 26:16 | 19 | 5:08 | 177 173-180 | 909 | 191 188-194 |
2.81 | 26:35 | 19 | 5:09 | 177 176-178 | 913 | 193 192-196 |
2.88 | 27:11 | 36 +9 | 9:38 | 174 169-179 | 1675 | 166 114-190 |
2.94 | 28:06 | 55 +15 | 14:42 | 153 144-168 | 2248 | 151 122-164 |
3.00 | 28:42 | 35 | 9:26 | 158 153-165 | 1490 | 158 124-166 |
3.06 | 29:17 | 36 | 9:29 | 125 118-147 | 1185 | 164 162-166 |
3.13 | 29:51 | 33 | 8:53 | 123 120-125 | 1093 | 166 166-166 |
3.19 | 30:26 | 35 | 9:27 | 118 117-119 | 1115 | 165 164-166 |
3.25 | 31:00 | 34 | 9:07 | 120 119-121 | 1093 | 164 164-164 |
3.31 | 31:35 | 34 | 9:10 | 122 121-123 | 1118 | 165 164-166 |
3.38 | 32:09 | 35 | 9:16 | 120 119-122 | 1112 | 165 164-166 |
3.44 | 33:57 | 1:48 +1:11 | 28:44 | 99 79-123 | 2845 | 176 122-194 |
3.50 | 34:19 | 22 | 5:51 | 113 103-125 | 661 | 195 194-198 |
3.56 | 34:39 | 20 | 5:15 | 160 151-170 | 840 | 192 190-198 |
3.63 | 34:58 | 19 | 5:12 | 171 167-173 | 888 | 197 194-198 |
3.69 | 35:20 | 22 | 5:51 | 173 170-175 | 1011 | 197 194-198 |
3.75 | 35:40 | 20 | 5:20 | 173 169-178 | 922 | 193 190-194 |
3.81 | 36:00 | 20 | 5:18 | 175 168-179 | 926 | 197 194-198 |
3.88 | 36:21 | 22 | 5:45 | 175 174-177 | 1007 | 194 192-196 |
3.94 | 38:08 | 1:47 +1:06 | 28:28 | 137 104-179 | 3900 | 160 122-194 |
4.00 | 38:48 | 40 | 10:43 | 119 110-129 | 1275 | 165 162-168 |
4.06 | 39:35 | 47 | 12:30 | 115 108-121 | 1437 | 149 110-166 |
4.13 | 41:23 | 1:48 +17 | 28:48 | 105 89-116 | 3024 | 164 162-164 |
4.19 | 41:44 | 21 | 5:31 | 108 92-116 | 596 | 194 190-200 |
4.25 | 42:04 | 20 | 5:26 | 138 116-168 | 749 | 192 190-194 |
4.31 | 42:25 | 21 | 5:34 | 169 168-171 | 940 | 192 188-196 |
4.38 | 42:46 | 21 | 5:41 | 174 172-175 | 988 | 192 188-196 |
4.44 | 43:11 | 25 | 6:32 | 176 175-177 | 1150 | 187 184-190 |
4.50 | 43:31 | 20 | 5:14 | 178 177-178 | 930 | 189 186-192 |
4.56 | 43:52 | 21 | 5:36 | 178 177-179 | 995 | 190 188-192 |
4.62 | 44:14 | 22 | 5:56 | 176 175-177 | 1045 | 190 188-190 |
4.69 | 46:18 | 2:05 +1:28 | 33:14 | 123 97-175 | 4088 | 169 162-188 |
4.75 | 47:01 | 43 | 11:22 | 130 115-147 | 1478 | 166 164-166 |
4.81 | 47:39 | 38 | 10:02 | 116 114-118 | 1164 | 166 164-166 |
4.87 | 48:15 | 36 | 9:42 | 121 117-123 | 1174 | 165 164-166 |
4.94 | 48:51 | 36 | 9:40 | 120 120-121 | 1160 | 163 162-164 |
5.00 | 50:39 | 1:47 +1:10 | 28:35 | 101 77-120 | 2886 | 160 122-194 |
5.06 | 51:03 | 24 | 6:29 | 111 105-117 | 719 | 196 192-198 |
5.12 | 51:23 | 21 | 5:28 | 152 116-170 | 832 | 193 190-202 |
5.19 | 51:42 | 18 | 4:51 | 172 171-173 | 834 | 191 190-192 |
5.25 | 52:00 | 19 | 4:59 | 174 173-174 | 866 | 189 184-192 |
5.31 | 53:45 | 1:44 +48 | 27:51 | 131 106-177 | 3647 | 140 114-186 |
5.38 | 56:06 | 2:21 +1:42 | 37:35 | 101 91-124 | 3796 | 157 122-196 |
5.44 | 56:27 | 21 | 5:42 | 142 128-167 | 810 | 194 190-198 |
5.50 | 56:47 | 20 | 5:18 | 172 169-174 | 910 | 197 194-198 |
5.56 | 57:07 | 20 | 5:18 | 177 176-179 | 937 | 191 190-192 |
5.63 | 58:33 | 1:26 +1:02 | 23:03 | 171 143-181 | 3941 | 182 122-198 |
5.69 | 59:16 | 43 | 11:26 | 138 125-152 | 1578 | 162 122-168 |
5.75 | 59:47 | 31 | 8:18 | 134 130-138 | 1113 | 165 164-166 |
5.81 | 1:00:19 | 32 | 8:33 | 135 130-138 | 1154 | 164 162-166 |
5.88 | 1:00:51 | 32 | 8:26 | 128 126-129 | 1079 | 166 162-168 |
5.94 | 1:01:25 | 34 | 9:01 | 125 122-129 | 1126 | 165 164-166 |
6.00 | 1:01:55 | 31 | 8:09 | 120 119-122 | 979 | 165 162-166 |
6.06 | 1:02:25 | 30 | 8:03 | 121 120-121 | 975 | 164 162-164 |
6.13 | 1:02:55 | 30 | 8:02 | 120 119-122 | 964 | 162 160-164 |
6.19 | 1:03:31 | 36 | 9:32 | 122 121-124 | 1164 | 164 162-166 |
6.25 | 1:04:03 | 32 | 8:35 | 121 119-125 | 1038 | 165 164-166 |
6.31 | 1:04:36 | 33 | 8:40 | 131 127-136 | 1136 | 164 164-166 |
6.38 | 1:05:12 | 36 | 9:41 | 136 136-136 | 1316 | 163 160-164 |
6.44 | 1:05:46 | 33 | 8:56 | 138 135-140 | 1232 | 165 164-166 |
6.50 | 1:06:20 | 34 | 9:04 | 138 137-138 | 1250 | 164 164-164 |
6.56 | 1:06:56 | 36 | 9:40 | 130 125-135 | 1258 | 165 164-166 |
6.63 | 1:07:29 | 33 | 8:52 | 126 124-128 | 1117 | 165 164-166 |
6.69 | 1:08:04 | 35 | 9:13 | 125 123-126 | 1152 | 164 164-166 |
6.74 | 1:08:40 | 36 | 11:23 | 120 118-121 | 1366 | 153 122-166 |
Heart
133/182max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
173 (202 max)
Stride Length: 116cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 75.8 | 177 | 6.5 | 48:58 | 9:28 |
Walk | 8.4 | 122 | 0.2 | 6:48 | 30:47 |
Still | 0.2 | - | - | 12 | - |
Pause | 15.6 | - | - | 12:43 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:45 | 6:45 | 56.50 |
5km | 23:15 | 7:29 | 55.62 |
5M | 39:03 | 7:49 | 54.16 |
10km | 49:29 | 7:58 | 53.53 |
10M | 1:23:07 | 8:19 | 52.73 |
Half | 1:51:33 | 8:31 | 51.63 |
20M | 2:56:55 | 8:51 | 51.59 |
Mara | 3:57:28 | 9:04 | 51.25 |
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