Mon 5th Mar 2018 at 8:00pm by Brunski
Run > Intervals
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Time
49:07
-
Miles 6.72
-
Min/mi 7:19
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Pacing
39%
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WAVA
61.54
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Stride(cm)
129
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Cals
784
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Cadence
171
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BPM
122
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%MHR
72.7
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B/mi 893
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Asc(m)
42
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.89m - 6:55(7:45/m) 106/115bpm 107cal 7.75/9.54mph
2) 0.5m - 2:38(5:16/m) 100/111bpm 57cal 11.41/12.84mph
3) 0.22m - 2:00(8:54/m) 119/125bpm 28cal 6.74/12.15mph
4) 0.5m - 2:45(5:29/m) 146/154bpm 48cal 10.93/12.21mph
5) 0.17m - 2:00(11:39/m) 128/152bpm 33cal 5.15/10.96mph
6) 0.5m - 2:40(5:19/m) 143/153bpm 46cal 11.28/11.9mph
7) 0.18m - 2:00(10:57/m) 127/151bpm 29cal 5.48/11.4mph
8) 0.5m - 2:55(5:50/m) 145/151bpm 57cal 10.28/11.71mph
9) 0.12m - 2:00(16:10/m) 120/149bpm 24cal 3.71/9.06mph
10) 0.5m - 2:47(5:34/m) 143/153bpm 51cal 10.77/12.25mph
11) 0.17m - 2:00(11:59/m) 122/150bpm 26cal 5/10.96mph
12) 0.5m - 2:57(5:54/m) 122/129bpm 59cal 10.16/11.04mph
13) 0.1m - 2:00(19:05/m) 111/138bpm 22cal 3.14/9.54mph
14) 0.5m - 2:47(5:34/m) 136/154bpm 46cal 10.78/16.3mph
15) 0.11m - 2:00(17:55/m) 114/154bpm 19cal 3.35/12.13mph
16) 0.5m - 2:57(5:55/m) 100/137bpm 57cal 10.14/11.81mph
17) 0.01m - 3(9:03/m) 137/137bpm 6.63/9.96mph
18) 0.74m - 5:44(7:46/m) 117/137bpm 75cal 7.72/8.93mph
===
1) 0.89m - 6:55(7:45/m) 106/115bpm 107cal 7.75/9.54mph
2) 0.5m - 2:38(5:16/m) 100/111bpm 57cal 11.41/12.84mph
3) 0.22m - 2:00(8:54/m) 119/125bpm 28cal 6.74/12.15mph
4) 0.5m - 2:45(5:29/m) 146/154bpm 48cal 10.93/12.21mph
5) 0.17m - 2:00(11:39/m) 128/152bpm 33cal 5.15/10.96mph
6) 0.5m - 2:40(5:19/m) 143/153bpm 46cal 11.28/11.9mph
7) 0.18m - 2:00(10:57/m) 127/151bpm 29cal 5.48/11.4mph
8) 0.5m - 2:55(5:50/m) 145/151bpm 57cal 10.28/11.71mph
9) 0.12m - 2:00(16:10/m) 120/149bpm 24cal 3.71/9.06mph
10) 0.5m - 2:47(5:34/m) 143/153bpm 51cal 10.77/12.25mph
11) 0.17m - 2:00(11:59/m) 122/150bpm 26cal 5/10.96mph
12) 0.5m - 2:57(5:54/m) 122/129bpm 59cal 10.16/11.04mph
13) 0.1m - 2:00(19:05/m) 111/138bpm 22cal 3.14/9.54mph
14) 0.5m - 2:47(5:34/m) 136/154bpm 46cal 10.78/16.3mph
15) 0.11m - 2:00(17:55/m) 114/154bpm 19cal 3.35/12.13mph
16) 0.5m - 2:57(5:55/m) 100/137bpm 57cal 10.14/11.81mph
17) 0.01m - 3(9:03/m) 137/137bpm 6.63/9.96mph
18) 0.74m - 5:44(7:46/m) 117/137bpm 75cal 7.72/8.93mph
6:55 2:38 2:00 2:45 2:00 2:40 2:00 2:55 2:00 2:47 2:00 2:57 2:00 2:47 2:00 2:57 3 5:44
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 31 | 31 | 8:17 | 90 81-97 | 745 | 170 166-178 |
0.13 | 1:01 | 30 | 7:59 | 101 97-107 | 806 | 172 168-176 |
0.19 | 1:30 | 29 | 7:46 | 109 107-111 | 846 | 173 162-180 |
0.25 | 2:01 | 31 | 8:22 | 112 111-112 | 938 | 170 168-174 |
0.31 | 2:30 | 29 | 7:37 | 113 112-115 | 860 | 172 166-174 |
0.38 | 3:01 | 31 | 8:19 | 111 109-114 | 923 | 171 160-182 |
0.44 | 3:33 | 31 | 8:22 | 109 109-110 | 912 | 172 166-188 |
0.50 | 4:01 | 28 | 7:34 | 108 106-110 | 817 | 170 160-176 |
0.56 | 4:27 | 26 | 7:02 | 112 109-114 | 788 | 174 170-178 |
0.63 | 4:54 | 27 | 7:09 | 114 113-114 | 816 | 174 172-176 |
0.69 | 6:12 | 1:18 +48 | 20:47 | 114 113-115 | 2370 | 171 166-176 |
0.75 | 6:40 | 28 | 7:24 | 111 107-113 | 822 | 173 172-176 |
0.81 | 7:07 | 27 | 7:12 | 106 105-107 | 764 | 172 170-174 |
0.88 | 8:58 | 1:51 +1:25 | 29:39 | 95 88-105 | 2817 | 169 142-174 |
0.94 | 9:19 | 21 | 5:40 | 89 88-90 | 505 | 184 130-226 |
1.00 | 9:40 | 21 | 5:29 | 90 90-90 | 493 | 185 140-208 |
1.06 | 10:00 | 20 | 5:24 | 96 90-101 | 518 | 185 176-190 |
1.13 | 10:21 | 21 | 5:32 | 102 101-103 | 564 | 188 174-198 |
1.19 | 10:41 | 20 | 5:20 | 102 101-102 | 543 | 188 186-192 |
1.25 | 11:01 | 20 | 5:20 | 103 102-108 | 550 | 188 184-192 |
1.31 | 11:20 | 19 | 5:05 | 107 107-108 | 544 | 185 180-188 |
1.38 | 11:38 | 19 | 4:57 | 109 109-109 | 540 | 187 184-188 |
1.44 | 12:11 | 33 | 8:48 | 113 109-120 | 994 | 160 142-186 |
1.50 | 12:44 | 32 | 8:37 | 123 120-125 | 1059 | 166 160-172 |
1.56 | 13:18 | 34 | 9:10 | 119 116-123 | 1091 | 168 154-174 |
1.63 | 13:47 | 29 | 7:44 | 121 120-123 | 937 | 172 164-192 |
1.69 | 14:10 | 23 | 6:05 | 132 123-139 | 802 | 190 186-192 |
1.75 | 14:30 | 20 | 5:15 | 143 140-146 | 751 | 192 188-198 |
1.81 | 14:50 | 21 | 5:28 | 148 146-149 | 810 | 192 190-194 |
1.88 | 15:10 | 20 | 5:17 | 149 149-150 | 788 | 193 190-194 |
1.94 | 15:30 | 20 | 5:24 | 150 149-151 | 810 | 195 194-200 |
2.00 | 15:49 | 19 | 5:00 | 151 150-153 | 756 | 191 186-194 |
2.06 | 16:08 | 19 | 5:06 | 153 152-154 | 780 | 189 180-194 |
2.13 | 16:31 | 23 | 6:02 | 152 151-153 | 917 | 185 150-192 |
2.19 | 17:16 | 45 | 11:59 | 143 133-151 | 1714 | 143 84-164 |
2.25 | 17:56 | 40 | 10:47 | 124 118-132 | 1338 | 159 154-168 |
2.31 | 18:36 | 40 | 10:44 | 108 101-118 | 1159 | 142 80-204 |
2.38 | 18:56 | 20 | 5:21 | 124 113-133 | 662 | 194 192-196 |
2.44 | 19:17 | 20 | 5:21 | 140 134-144 | 749 | 195 192-198 |
2.50 | 19:38 | 21 | 5:40 | 147 144-148 | 833 | 196 186-202 |
2.56 | 19:57 | 19 | 5:03 | 150 148-151 | 757 | 189 186-192 |
2.63 | 20:16 | 19 | 5:01 | 151 150-152 | 758 | 195 192-198 |
2.69 | 20:35 | 20 | 5:17 | 152 151-153 | 802 | 192 188-194 |
2.75 | 20:55 | 19 | 5:08 | 152 151-153 | 781 | 190 186-192 |
2.81 | 21:29 | 34 | 9:03 | 149 145-152 | 1349 | 148 104-188 |
2.88 | 22:06 | 37 | 9:55 | 133 124-144 | 1319 | 156 110-164 |
2.94 | 22:48 | 42 | 11:20 | 117 112-124 | 1325 | 160 150-174 |
3.00 | 23:18 | 30 | 7:56 | 115 112-126 | 912 | 174 164-190 |
3.06 | 23:39 | 21 | 5:31 | 136 127-143 | 750 | 193 188-198 |
3.13 | 24:01 | 22 | 6:00 | 145 142-147 | 869 | 195 192-198 |
3.19 | 24:22 | 21 | 5:33 | 148 147-148 | 822 | 194 190-202 |
3.25 | 24:42 | 20 | 5:19 | 148 148-149 | 787 | 192 188-194 |
3.31 | 25:03 | 21 | 5:39 | 148 148-149 | 835 | 187 176-198 |
3.38 | 25:25 | 22 | 5:52 | 149 148-150 | 874 | 186 176-194 |
3.44 | 25:49 | 24 | 6:22 | 150 149-151 | 956 | 185 180-190 |
3.50 | 26:38 | 49 +10 | 13:04 | 145 135-151 | 1895 | 145 100-186 |
3.56 | 27:56 | 1:18 | 20:48 | 114 106-134 | 2371 | 147 100-170 |
3.63 | 28:24 | 28 | 7:27 | 112 109-120 | 835 | 171 130-228 |
3.69 | 28:46 | 22 | 5:45 | 131 121-138 | 754 | 195 192-198 |
3.75 | 29:06 | 21 | 5:29 | 140 139-142 | 768 | 190 176-194 |
3.81 | 29:28 | 22 | 5:52 | 145 143-147 | 850 | 193 192-194 |
3.88 | 29:50 | 22 | 5:56 | 148 147-148 | 879 | 192 190-194 |
3.94 | 30:12 | 22 | 5:46 | 147 147-148 | 847 | 194 188-200 |
4.00 | 30:31 | 19 | 4:57 | 150 148-151 | 743 | 190 188-192 |
4.06 | 30:49 | 19 | 5:03 | 152 150-153 | 767 | 185 174-192 |
4.13 | 31:24 | 35 | 9:21 | 147 142-152 | 1374 | 138 104-178 |
4.19 | 32:12 | 47 | 12:33 | 122 112-141 | 1530 | 134 92-164 |
4.25 | 32:54 | 42 | 11:13 | 109 108-112 | 1222 | 160 156-164 |
4.31 | 33:19 | 25 | 6:40 | 113 109-115 | 752 | 183 162-194 |
4.38 | 33:43 | 24 | 6:28 | 115 115-116 | 744 | 196 192-198 |
4.44 | 34:04 | 21 | 5:38 | 119 115-123 | 670 | 194 188-198 |
4.50 | 34:26 | 22 | 5:50 | 124 122-127 | 723 | 190 188-194 |
4.56 | 34:45 | 20 | 5:13 | 127 125-129 | 662 | 194 190-204 |
4.62 | 35:06 | 21 | 5:38 | 128 127-129 | 722 | 191 182-194 |
4.69 | 35:28 | 22 | 5:48 | 125 123-127 | 725 | 190 184-192 |
4.75 | 35:52 | 24 | 6:28 | 126 124-127 | 814 | 183 170-192 |
4.81 | 36:49 | 56 | 15:01 | 131 119-138 | 1968 | 118 92-186 |
4.87 | 37:58 | 1:10 | 18:33 | 96 86-118 | 1780 | 112 92-202 |
4.94 | 38:21 | 22 | 5:58 | 114 98-125 | 681 | 197 192-200 |
5.00 | 38:44 | 24 | 6:17 | 135 126-141 | 849 | 199 188-202 |
5.06 | 39:05 | 21 | 5:28 | 143 141-144 | 783 | 194 192-196 |
5.12 | 39:27 | 22 | 5:52 | 144 144-145 | 845 | 189 184-194 |
5.19 | 40:02 | 35 +12 | 9:15 | 141 138-145 | 1305 | 177 142-198 |
5.25 | 40:25 | 23 | 6:13 | 137 136-138 | 853 | 184 176-190 |
5.31 | 40:42 | 17 | 4:34 | 139 138-140 | 634 | 205 194-214 |
5.38 | 40:59 | 17 | 4:25 | 151 143-154 | 668 | 189 146-208 |
5.44 | 42:05 | 1:07 | 17:44 | 126 96-152 | 2235 | 106 84-154 |
5.50 | 43:04 | 59 | 15:39 | 95 92-101 | 1487 | 120 104-190 |
5.56 | 43:24 | 21 | 5:31 | 101 101-101 | 558 | 197 188-202 |
5.63 | 43:44 | 20 | 5:17 | 99 98-101 | 524 | 200 200-202 |
5.69 | 44:05 | 20 | 5:28 | 97 97-98 | 530 | 199 198-202 |
5.75 | 44:28 | 23 | 6:04 | 96 96-97 | 583 | 190 178-196 |
5.81 | 44:50 | 23 | 6:02 | 95 95-96 | 573 | 189 180-194 |
5.88 | 45:14 | 23 | 6:14 | 95 95-95 | 592 | 186 176-192 |
5.94 | 45:37 | 23 | 6:07 | 100 95-108 | 611 | 185 174-190 |
6.00 | 47:46 | 2:09 +1:40 | 34:29 | 123 86-137 | 4242 | 167 80-196 |
6.06 | 48:20 | 34 | 9:04 | 100 91-106 | 906 | 171 166-176 |
6.13 | 48:46 | 26 | 6:57 | 111 108-114 | 772 | 176 174-180 |
6.19 | 49:14 | 29 | 7:37 | 116 115-119 | 883 | 184 176-190 |
6.25 | 49:44 | 30 | 7:53 | 120 119-120 | 945 | 175 170-178 |
6.31 | 50:10 | 26 | 6:54 | 122 120-123 | 843 | 176 174-178 |
6.38 | 50:35 | 25 | 6:35 | 124 123-125 | 815 | 175 174-176 |
6.44 | 51:02 | 27 | 7:19 | 124 124-125 | 907 | 175 172-178 |
6.50 | 51:30 | 28 | 7:30 | 122 120-125 | 916 | 170 164-172 |
6.56 | 52:01 | 31 | 8:13 | 118 115-120 | 969 | 173 170-176 |
6.63 | 52:31 | 30 | 8:02 | 115 115-116 | 923 | 171 168-174 |
6.69 | 53:02 | 31 | 8:16 | 115 114-116 | 950 | 170 166-180 |
6.72 | 53:19 | 17 | 8:37 | 116 115-117 | 999 | 168 160-172 |
Cadence
171 (228 max)
Stride Length: 129cm
Run: 87.6%
Walk: 12.4%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:09 | 6:09 | 65.69 |
5km | 21:10 | 6:49 | 64.89 |
5M | 35:34 | 7:07 | 62.73 |
10km | 45:06 | 7:15 | 61.71 |
10M | 1:15:47 | 7:35 | 60.62 |
Half | 1:41:46 | 7:46 | 59.23 |
20M | 2:41:29 | 8:04 | 59.14 |
Mara | 3:36:49 | 8:17 | 58.74 |
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