Fri 1st Jun 2018 at 6:00pm by Dickie York

Run > Intervals

v warm

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Time
41:46
Miles
5.54
Min/mi
7:32
Pacing
57%
WAVA
62.27
Stride(cm)
117
Cals
288
Cadence
183
BPM
147
%MHR
85.8
B/mi
1106
Asc(m)
42
Surface
Treadmill

Notes & Comments

Split Summary
===
1) 1m - 8:01(8:00/m)
2) 1m - 6:34(6:34/m)
3) 1m - 8:21(8:21/m)
4) 1m - 7:38(7:38/m)
5) 1m - 7:14(7:15/m)
6) 0.54m - 3:58(7:17/m)

1.5 mile WU @ 8mph
3min @ 10.4mph
2min @ 10.9mph
1min @ 11.4mph
off 1min stop
x2
1.5 mile WD @ 8mph

8:01 6:34 8:21 7:38 7:14 3:58

Pace

54%

22%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	46	46	12:13	90 59-108	1099	161 94-166
0.13	1:24	38	10:06	116 109-120	1172	167 166-168
0.19	1:58	34	9:07	121 119-124	1104	169 168-170
0.25	2:29	32	8:25	127 124-130	1070	171 170-172
0.31	2:59	29	7:52	132 130-134	1038	173 172-174
0.38	3:26	27	7:06	134 133-137	951	176 174-176
0.44	3:54	28	7:30	140 138-141	1051	176 176-180
0.50	4:21	27	7:10	140 140-141	1004	179 178-180
0.56	4:48	28	7:22	141 140-141	1038	178 178-178
0.63	5:15	27	7:07	142 140-143	1011	178 178-178
0.69	5:42	27	7:17	142 141-143	1035	178 178-178
0.75	6:10	27	7:17	143 142-143	1043	178 178-178
0.81	6:37	28	7:24	141 140-142	1043	178 178-178
0.88	7:05	27	7:14	141 140-141	1020	178 178-178
0.94	7:32	28	7:26	140 140-142	1041	178 178-178
1.00	8:00	28	7:26	142 141-143	1056	178 178-178
1.06	8:26	26	6:59	142 141-143	992	178 178-178
1.13	8:54	27	7:19	142 140-143	1038	178 178-178
1.19	9:22	28	7:24	142 142-143	1052	178 178-178
1.25	9:49	27	7:16	143 142-145	1040	178 178-178
1.31	10:16	27	7:13	143 141-145	1033	178 178-178
1.38	10:43	27	7:14	144 144-146	1043	178 178-178
1.44	11:10	27	7:10	144 143-145	1033	178 178-178
1.50	11:37	27	7:19	145 144-146	1060	178 178-178
1.56	12:04	26	7:01	146 144-148	1026	179 178-184
1.63	12:26	22	5:49	149 147-151	866	191 186-192
1.69	12:47	21	5:38	153 150-158	862	192 192-192
1.75	13:08	21	5:38	159 158-161	896	193 192-194
1.81	13:30	22	5:56	163 162-164	967	194 194-194
1.88	13:52	22	5:54	164 163-165	968	194 194-196
1.94	14:12	20	5:23	165 164-165	888	196 196-196
2.00	14:34	22	5:51	166 165-167	972	196 196-196
2.06	14:55	20	5:27	167 166-168	911	196 196-196
2.13	16:12	1:17	20:33	141 107-169	2897	151 54-196
2.19	16:32	21	5:29	139 131-142	763	194 192-194
2.25	16:53	20	5:22	146 142-157	784	194 194-196
2.31	17:13	21	5:28	160 143-166	875	196 196-196
2.38	17:34	21	5:41	168 166-170	954	196 196-198
2.44	17:55	20	5:22	171 170-172	919	198 198-198
2.50	19:09	1:14	19:47	142 113-172	2809	187 128-198
2.56	19:32	23	6:12	113 112-113	701	196 196-196
2.63	19:51	19	5:07	137 110-164	700	197 196-198
2.69	21:07	1:15	20:07	145 114-169	2917	187 120-198
2.75	21:30	23	6:10	113 109-118	697	191 190-192
2.81	21:51	21	5:38	118 118-122	665	193 192-194
2.88	22:12	21	5:37	120 119-122	674	194 194-194
2.94	22:33	21	5:35	121 119-139	676	195 194-196
3.00	22:56	23	6:03	159 153-172	961	196 196-196
3.06	23:16	20	5:23	170 168-172	914	196 196-196
3.13	23:37	22	5:47	172 172-173	994	196 196-196
3.19	23:59	21	5:38	173 172-173	975	196 196-196
3.25	25:12	1:13	19:34	147 126-173	2876	184 120-196
3.31	25:36	24	6:23	132 130-141	842	195 194-196
3.38	25:57	21	5:38	131 128-143	737	198 196-198
3.44	26:17	20	5:25	145 128-160	785	198 198-198
3.50	26:37	19	5:10	162 151-173	836	198 198-198
3.56	26:57	20	5:25	174 171-177	941	200 198-200
3.63	28:11	1:14	19:49	154 132-176	3052	184 120-200
3.69	28:31	20	5:22	135 135-136	724	197 196-198
3.75	28:50	19	5:01	135 135-137	678	200 198-200
3.81	29:12	22	5:57	136 135-140	810	195 182-200
3.88	29:40	28	7:22	143 134-164	1053	182 182-182
3.94	30:06	26	6:54	165 163-167	1137	180 180-182
4.00	30:34	28	7:22	162 158-163	1193	180 180-180
4.06	31:00	26	6:59	159 158-159	1110	180 180-180
4.13	31:28	28	7:35	159 157-161	1206	180 180-180
4.19	31:55	27	7:06	156 155-157	1107	180 180-180
4.25	32:21	26	6:58	158 156-161	1102	181 180-182
4.31	32:48	27	7:15	160 159-162	1161	181 180-182
4.38	33:15	27	7:09	160 158-161	1145	180 180-180
4.44	33:43	28	7:26	158 156-161	1175	180 180-180
4.50	34:09	26	6:58	155 154-157	1080	180 180-180
4.56	34:37	28	7:22	155 153-156	1143	180 180-180
4.62	35:04	27	7:15	156 156-157	1130	180 180-180
4.69	35:31	27	7:15	156 155-158	1130	180 180-180
4.75	35:59	28	7:24	158 155-160	1169	180 180-180
4.81	36:25	27	7:04	156 155-156	1103	180 180-180
4.87	36:52	27	7:14	155 154-156	1122	180 180-180
4.94	37:20	28	7:22	155 154-156	1141	180 180-180
5.00	37:48	28	7:24	155 154-156	1147	180 180-180
5.06	38:14	27	7:06	158 157-158	1121	180 180-180
5.12	38:42	27	7:19	157 157-159	1149	180 180-180
5.19	39:08	27	7:05	157 156-157	1113	180 180-180
5.25	39:36	28	7:21	156 156-158	1148	180 180-180
5.31	40:03	27	7:15	156 154-156	1130	180 180-180
5.38	40:31	27	7:19	154 153-155	1126	180 180-180
5.44	40:58	27	7:15	154 153-155	1115	180 180-180
5.50	41:26	28	7:26	154 154-154	1145	180 180-180
5.54	41:45	19	7:36	154 154-156	1171	180 180-180

Heart

147/177max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

183 (200 max) Stride Length: 117cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.7	183	5.5	37:02	6:43
Walk	1.0	107	0	24	15:20
Still	10.4	-	-	4:19	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:20	5:20	61.36%	More
800m	2:49	5:39	67.72%	More
1km	3:42	5:57	67.12%	More
Mile	6:27	6:27	65.49%	More
5k	22:53	7:22	62.84%	More
5 miles	37:03	7:25	63.17%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:19	6:19	66.91
5km	22:04	7:06	65.17
5M	37:18	7:28	62.74
10km	47:24	7:38	61.64
10M	1:20:08	8:01	60.25
Half	1:47:57	8:14	58.71
20M	2:52:10	8:37	58.33
Mara	3:51:56	8:51	57.73

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