Wed 14th Mar 2018 at 6:00pm by bodwen
Run > Intervals
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Time
41:12
-
Miles 4.33
-
Min/mi 9:31
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Pacing
44%
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WAVA
44.28
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Stride(cm)
102
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Cals
327
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Cadence
167
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BPM
109
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%MHR
59.8
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B/mi 1035
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Asc(m)
42
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.6m - 5:12(8:42/m) 110/122bpm 48cal 6.89/9.5mph
2) 0.05m - 15(5:07/m) 64/66bpm 11.73/18.01mph
3) 0.67m - 6:52(10:11/m) 114/122bpm 65cal 5.89/15.13mph
4) 0.04m - 12(4:48/m) 97/98bpm 1cal 12.5/19.35mph
5) 0.05m - 34(10:55/m) 104/113bpm 3cal 5.49/14.86mph
6) 0.04m - 12(4:56/m) 111/114bpm 1cal 12.16/14.57mph
7) 0.05m - 34(10:24/m) 118/122bpm 5cal 5.77/14.57mph
8) 0.04m - 11(5:13/m) 118/119bpm 1cal 11.51/15.01mph
9) 0.29m - 3:01(10:30/m) 116/122bpm 28cal 5.71/14.49mph
10) 0.12m - 34(4:41/m) 80/110bpm 1cal 12.81/14.28mph
11) 0.31m - 2:58(9:30/m) 108/121bpm 21cal 6.32/13.57mph
12) 0.09m - 24(4:31/m) 102/105bpm 2cal 13.31/16.84mph
13) 0.41m - 4:13(10:19/m) 113/121bpm 34cal 5.82/13.61mph
14) 0.06m - 16(4:41/m) 83/89bpm 12.83/17.85mph
15) 0.08m - 51(10:23/m) 114/127bpm 6cal 5.78/15.47mph
16) 0.06m - 18(4:55/m) 117/119bpm 2cal 12.2/13.9mph
17) 0.08m - 55(11:44/m) 116/123bpm 8cal 5.11/12.94mph
18) 0.06m - 18(4:56/m) 117/122bpm 2cal 12.18/14.61mph
19) 0.07m - 1:47(25:43/m) 107/131bpm 12cal 2.33/12.86mph
20) 0.1m - 28(4:45/m) 89/106bpm 1cal 12.64/14.26mph
21) 0.35m - 3:37(10:24/m) 118/122bpm 31cal 5.77/13.52mph
22) 0.12m - 41(5:33/m) 105/121bpm 3cal 10.82/14.19mph
23) 0.59m - 6:48(11:34/m) 114/128bpm 52cal 5.19/12.42mph
===
1) 0.6m - 5:12(8:42/m) 110/122bpm 48cal 6.89/9.5mph
2) 0.05m - 15(5:07/m) 64/66bpm 11.73/18.01mph
3) 0.67m - 6:52(10:11/m) 114/122bpm 65cal 5.89/15.13mph
4) 0.04m - 12(4:48/m) 97/98bpm 1cal 12.5/19.35mph
5) 0.05m - 34(10:55/m) 104/113bpm 3cal 5.49/14.86mph
6) 0.04m - 12(4:56/m) 111/114bpm 1cal 12.16/14.57mph
7) 0.05m - 34(10:24/m) 118/122bpm 5cal 5.77/14.57mph
8) 0.04m - 11(5:13/m) 118/119bpm 1cal 11.51/15.01mph
9) 0.29m - 3:01(10:30/m) 116/122bpm 28cal 5.71/14.49mph
10) 0.12m - 34(4:41/m) 80/110bpm 1cal 12.81/14.28mph
11) 0.31m - 2:58(9:30/m) 108/121bpm 21cal 6.32/13.57mph
12) 0.09m - 24(4:31/m) 102/105bpm 2cal 13.31/16.84mph
13) 0.41m - 4:13(10:19/m) 113/121bpm 34cal 5.82/13.61mph
14) 0.06m - 16(4:41/m) 83/89bpm 12.83/17.85mph
15) 0.08m - 51(10:23/m) 114/127bpm 6cal 5.78/15.47mph
16) 0.06m - 18(4:55/m) 117/119bpm 2cal 12.2/13.9mph
17) 0.08m - 55(11:44/m) 116/123bpm 8cal 5.11/12.94mph
18) 0.06m - 18(4:56/m) 117/122bpm 2cal 12.18/14.61mph
19) 0.07m - 1:47(25:43/m) 107/131bpm 12cal 2.33/12.86mph
20) 0.1m - 28(4:45/m) 89/106bpm 1cal 12.64/14.26mph
21) 0.35m - 3:37(10:24/m) 118/122bpm 31cal 5.77/13.52mph
22) 0.12m - 41(5:33/m) 105/121bpm 3cal 10.82/14.19mph
23) 0.59m - 6:48(11:34/m) 114/128bpm 52cal 5.19/12.42mph
5:12 15 6:52 12 34 12 34 11 3:01 34 2:58 24 4:13 16 51 18 55 18 1:47 28 3:37 41 6:48
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 32 | 32 | 8:39 | 87 64-111 | 752 | 167 164-170 |
0.13 | 1:03 | 31 | 8:15 | 112 110-113 | 924 | 167 166-168 |
0.19 | 1:38 | 35 | 9:20 | 113 112-113 | 1055 | 164 162-166 |
0.25 | 2:09 | 31 | 8:17 | 112 111-113 | 928 | 168 166-168 |
0.31 | 2:39 | 29 | 7:51 | 114 113-115 | 895 | 167 164-168 |
0.38 | 3:07 | 28 | 7:23 | 120 117-122 | 886 | 167 166-168 |
0.44 | 3:39 | 32 | 8:34 | 119 118-121 | 1019 | 167 166-170 |
0.50 | 4:10 | 31 | 8:13 | 118 117-118 | 970 | 166 164-168 |
0.56 | 4:39 | 29 | 7:46 | 118 117-120 | 915 | 165 164-166 |
0.63 | 6:31 | 1:52 +1:12 | 29:57 | 82 63-119 | 2456 | 183 160-216 |
0.69 | 7:39 | 1:08 +2 | 18:10 | 101 61-122 | 1834 | 160 122-214 |
0.75 | 8:19 | 40 | 10:43 | 115 114-116 | 1232 | 163 162-164 |
0.81 | 9:21 | 1:02 +33 | 16:28 | 113 112-116 | 1860 | 173 164-178 |
0.88 | 11:09 | 1:48 +1:08 | 28:48 | 111 105-115 | 3198 | 170 166-172 |
0.94 | 11:46 | 37 | 9:50 | 114 109-118 | 1122 | 163 160-164 |
1.00 | 12:18 | 32 | 8:30 | 118 117-118 | 1002 | 163 162-164 |
1.06 | 12:47 | 29 | 7:48 | 116 115-118 | 904 | 162 160-162 |
1.13 | 13:41 | 54 +19 | 14:21 | 117 115-119 | 1679 | 164 160-166 |
1.19 | 14:15 | 35 | 9:14 | 120 119-121 | 1108 | 165 162-170 |
1.25 | 14:46 | 31 | 8:11 | 120 119-121 | 983 | 162 160-164 |
1.31 | 15:23 | 37 | 9:57 | 118 116-120 | 1174 | 154 122-162 |
1.38 | 16:30 | 1:07 +37 | 17:48 | 96 92-98 | 1709 | 198 86-220 |
1.44 | 17:01 | 31 | 8:21 | 108 98-113 | 902 | 146 86-196 |
1.50 | 17:36 | 35 | 9:14 | 115 109-121 | 1062 | 191 160-204 |
1.56 | 18:02 | 25 | 6:46 | 118 117-119 | 799 | 180 116-224 |
1.63 | 18:45 | 44 | 11:40 | 111 104-119 | 1295 | 139 124-166 |
1.69 | 19:15 | 30 | 8:04 | 117 111-122 | 943 | 164 162-166 |
1.75 | 19:51 | 35 | 9:21 | 120 119-121 | 1122 | 161 160-164 |
1.81 | 20:26 | 35 | 9:24 | 120 118-120 | 1128 | 163 162-164 |
1.88 | 22:21 | 1:55 +1:22 | 30:48 | 84 69-118 | 2587 | 157 94-204 |
1.94 | 22:45 | 24 | 6:22 | 85 68-106 | 541 | 205 202-210 |
2.00 | 25:12 | 2:27 +1:54 | 39:13 | 93 73-114 | 3648 | 165 122-210 |
2.06 | 25:45 | 32 | 8:39 | 104 83-118 | 900 | 166 164-168 |
2.13 | 26:16 | 31 | 8:20 | 111 100-121 | 924 | 163 162-164 |
2.19 | 26:53 | 37 | 9:57 | 110 106-114 | 1094 | 162 160-164 |
2.25 | 27:29 | 36 | 9:33 | 116 115-117 | 1108 | 162 158-166 |
2.31 | 28:15 | 46 +25 | 12:09 | 107 100-119 | 1300 | 169 122-226 |
2.38 | 29:41 | 1:27 +54 | 23:09 | 109 99-117 | 2523 | 190 124-206 |
2.44 | 30:14 | 32 | 8:39 | 113 104-121 | 978 | 166 162-168 |
2.50 | 30:48 | 34 | 8:59 | 109 105-113 | 979 | 163 160-166 |
2.56 | 31:33 | 45 +4 | 12:07 | 115 114-116 | 1394 | 165 164-166 |
2.63 | 32:27 | 54 +18 | 14:28 | 112 105-115 | 1619 | 160 122-184 |
2.69 | 34:05 | 1:38 +59 | 26:05 | 112 101-116 | 2921 | 165 156-184 |
2.75 | 34:44 | 39 | 10:17 | 116 116-118 | 1193 | 164 160-166 |
2.81 | 35:50 | 1:07 +48 | 17:47 | 87 76-116 | 1547 | 193 118-224 |
2.88 | 36:36 | 46 | 12:16 | 110 97-125 | 1349 | 181 124-220 |
2.94 | 37:04 | 27 | 7:18 | 117 115-120 | 854 | 178 164-206 |
3.00 | 37:44 | 40 | 10:47 | 121 117-123 | 1306 | 133 98-202 |
3.06 | 38:13 | 29 | 7:38 | 112 105-117 | 855 | 168 130-200 |
3.13 | 38:41 | 28 | 7:33 | 123 117-131 | 928 | 183 110-200 |
3.19 | 40:03 | 1:22 | 21:47 | 98 83-116 | 2134 | 131 114-202 |
3.25 | 40:34 | 31 | 8:19 | 90 81-101 | 749 | 202 200-206 |
3.31 | 42:04 | 1:30 +39 | 23:58 | 112 105-119 | 2684 | 184 122-206 |
3.38 | 42:35 | 31 | 8:23 | 117 111-121 | 981 | 166 164-168 |
3.44 | 43:06 | 31 | 8:17 | 119 119-120 | 986 | 164 162-164 |
3.50 | 43:42 | 36 | 9:38 | 119 118-120 | 1146 | 162 162-162 |
3.56 | 44:15 | 33 | 8:49 | 120 119-121 | 1058 | 162 160-164 |
3.63 | 45:50 | 1:34 +51 | 25:10 | 108 89-122 | 2719 | 140 116-162 |
3.69 | 46:08 | 18 | 4:46 | 98 86-107 | 468 | 202 198-206 |
3.75 | 47:52 | 1:44 +1:19 | 27:51 | 116 103-122 | 3230 | 182 94-206 |
3.81 | 48:29 | 37 | 9:49 | 106 97-118 | 1041 | 156 94-164 |
3.88 | 49:02 | 33 | 8:46 | 121 118-122 | 1060 | 162 160-164 |
3.94 | 50:36 | 1:35 | 25:12 | 103 80-128 | 2596 | 137 114-178 |
4.00 | 51:18 | 42 +17 | 11:09 | 105 88-119 | 1170 | 178 124-192 |
4.06 | 51:50 | 32 | 8:29 | 121 118-122 | 1026 | 165 164-166 |
4.13 | 53:27 | 1:37 +55 | 26:00 | 120 118-123 | 3120 | 154 122-170 |
4.19 | 54:08 | 40 | 10:48 | 122 120-123 | 1318 | 168 166-170 |
4.25 | 54:41 | 33 | 8:55 | 124 123-126 | 1105 | 168 166-170 |
4.31 | 55:26 | 45 | 11:58 | 113 108-121 | 1353 | 155 114-168 |
4.33 | 55:47 | 21 | 21:32 | 117 115-118 | 2520 | 122 122-122 |
Heart
109/131max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
167 (226 max)
Stride Length: 102cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 61.2 | 175 | 3.9 | 29:47 | 10:33 |
Walk | 20.8 | 119 | 0.4 | 13:59 | 32:07 |
Still | 1.1 | - | - | 45 | - |
Pause | 16.8 | - | - | 11:16 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:20 | 8:20 | 45.77 |
5km | 28:41 | 9:14 | 45.08 |
5M | 48:12 | 9:38 | 43.88 |
10km | 1:01:05 | 9:50 | 43.36 |
10M | 1:42:36 | 10:16 | 42.72 |
Half | 2:17:42 | 10:31 | 41.83 |
20M | 3:38:24 | 10:55 | 41.79 |
Mara | 4:53:08 | 11:11 | 41.52 |
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