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
Pacing
44%
WAVA
44.28
Stride(cm)
102
Cals
327
Cadence
167
BPM
109
%MHR
59.8
B/mi
1035
Asc(m)
42
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

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

Pace

48%

23%

20%

Splits

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

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:41	38.23%	More
800m	4:04	8:12	41.37%	More
1km	6:04	9:46	36.38%	More
Mile	10:52	10:52	35.07%	More
5k	38:22	12:21	33.70%	More

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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