Thu 14th Jun 2018 at 12:00pm by Dickie York
Run > Intervals
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Time
51:04
-
Miles 6.56
-
Min/mi 7:47
-
Pacing
50%
-
WAVA
60.62
-
Stride(cm)
111
-
Cals
416
-
Cadence
186
-
BPM
140
-
%MHR
81.7
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B/mi 1088
-
Asc(m)
42
-
Surface
Treadmill
Notes & Comments
Split Summary
===
1) 1m - 8:09(8:08/m)
2) 1m - 6:36(6:36/m)
3) 1m - 8:17(8:17/m)
4) 1m - 8:20(8:20/m)
5) 1m - 8:22(8:23/m)
6) 1m - 7:16(7:16/m)
7) 0.56m - 4:05(7:18/m)
1.5mile WU @ 8mph
3 x
3min @ 10.3mph
2min @ 10.9mph
1min @ 11.5mph
off 1min stop
1.5mile WD @ 8mph
===
1) 1m - 8:09(8:08/m)
2) 1m - 6:36(6:36/m)
3) 1m - 8:17(8:17/m)
4) 1m - 8:20(8:20/m)
5) 1m - 8:22(8:23/m)
6) 1m - 7:16(7:16/m)
7) 0.56m - 4:05(7:18/m)
1.5mile WU @ 8mph
3 x
3min @ 10.3mph
2min @ 10.9mph
1min @ 11.5mph
off 1min stop
1.5mile WD @ 8mph
8:09 6:36 8:17 8:20 8:22 7:16 4:05
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 50 | 50 | 13:17 | 75 54-91 | 996 | 159 94-168 |
0.13 | 1:27 | 38 | 10:00 | 89 84-100 | 890 | 169 168-170 |
0.19 | 2:02 | 35 | 9:14 | 96 86-108 | 886 | 171 170-172 |
0.25 | 2:34 | 32 | 8:31 | 124 87-153 | 1056 | 174 172-174 |
0.31 | 3:03 | 29 | 7:46 | 99 86-127 | 769 | 176 174-176 |
0.38 | 3:31 | 28 | 7:22 | 104 91-129 | 766 | 178 176-178 |
0.44 | 3:58 | 28 | 7:26 | 111 92-131 | 825 | 178 178-178 |
0.50 | 4:26 | 28 | 7:22 | 113 91-132 | 832 | 179 178-180 |
0.56 | 4:54 | 28 | 7:30 | 115 91-137 | 863 | 180 180-180 |
0.63 | 5:22 | 28 | 7:24 | 131 92-166 | 968 | 180 180-180 |
0.69 | 5:49 | 27 | 7:18 | 118 92-167 | 860 | 180 180-180 |
0.75 | 6:17 | 28 | 7:30 | 126 91-172 | 946 | 180 180-180 |
0.81 | 6:45 | 27 | 7:19 | 135 91-178 | 988 | 180 180-180 |
0.88 | 7:13 | 28 | 7:26 | 131 91-175 | 974 | 180 180-180 |
0.94 | 7:40 | 27 | 7:10 | 136 90-171 | 975 | 180 180-180 |
1.00 | 8:08 | 28 | 7:26 | 139 92-170 | 1033 | 180 180-180 |
1.06 | 8:35 | 28 | 7:26 | 99 90-167 | 736 | 180 180-180 |
1.13 | 9:03 | 27 | 7:19 | 119 90-160 | 871 | 180 180-180 |
1.19 | 9:30 | 27 | 7:13 | 112 91-144 | 809 | 180 180-180 |
1.25 | 9:57 | 27 | 7:14 | 126 91-138 | 912 | 180 180-180 |
1.31 | 10:25 | 27 | 7:19 | 123 92-134 | 899 | 180 180-180 |
1.38 | 10:52 | 27 | 7:18 | 121 93-135 | 882 | 180 180-180 |
1.44 | 11:19 | 27 | 7:19 | 132 92-155 | 965 | 180 180-180 |
1.50 | 11:46 | 27 | 7:15 | 134 94-154 | 971 | 180 180-180 |
1.56 | 12:10 | 24 | 6:20 | 125 95-152 | 791 | 184 180-192 |
1.63 | 12:32 | 22 | 5:52 | 111 92-148 | 650 | 193 192-194 |
1.69 | 12:54 | 22 | 5:47 | 110 92-151 | 637 | 194 194-194 |
1.75 | 13:16 | 22 | 5:50 | 127 93-157 | 742 | 194 194-194 |
1.81 | 13:38 | 22 | 5:49 | 150 112-157 | 871 | 194 194-194 |
1.88 | 13:59 | 22 | 5:51 | 157 156-159 | 917 | 194 194-194 |
1.94 | 14:21 | 22 | 5:51 | 159 158-160 | 929 | 194 194-194 |
2.00 | 14:44 | 22 | 5:57 | 159 158-159 | 947 | 194 194-194 |
2.06 | 15:58 | 1:14 | 19:45 | 137 95-162 | 2706 | 186 112-194 |
2.13 | 16:22 | 24 | 6:24 | 102 100-108 | 653 | 193 186-194 |
2.19 | 16:42 | 21 | 5:28 | 127 105-146 | 694 | 196 196-196 |
2.25 | 17:03 | 21 | 5:28 | 153 128-158 | 837 | 198 196-198 |
2.31 | 17:23 | 20 | 5:22 | 162 158-163 | 870 | 198 198-198 |
2.38 | 17:43 | 20 | 5:25 | 164 162-167 | 888 | 198 198-198 |
2.44 | 18:57 | 1:14 | 19:46 | 151 117-165 | 2985 | 190 120-198 |
2.50 | 19:18 | 21 | 5:31 | 130 117-142 | 717 | 194 182-196 |
2.56 | 19:38 | 20 | 5:16 | 148 142-154 | 779 | 197 196-198 |
2.63 | 19:57 | 19 | 5:03 | 157 154-159 | 793 | 201 198-202 |
2.69 | 21:09 | 1:13 | 19:24 | 137 110-165 | 2658 | 189 148-202 |
2.75 | 21:34 | 25 | 6:39 | 123 117-145 | 819 | 191 188-192 |
2.81 | 21:56 | 21 | 5:43 | 149 142-156 | 851 | 193 192-194 |
2.88 | 22:17 | 21 | 5:44 | 159 156-160 | 911 | 194 194-194 |
2.94 | 22:39 | 22 | 5:50 | 162 160-165 | 946 | 194 194-194 |
3.00 | 23:01 | 21 | 5:42 | 164 163-165 | 934 | 194 194-194 |
3.06 | 23:22 | 21 | 5:44 | 163 163-164 | 934 | 195 194-196 |
3.13 | 23:44 | 22 | 5:45 | 163 163-164 | 937 | 196 196-196 |
3.19 | 24:59 | 1:15 | 20:08 | 149 122-165 | 2999 | 189 114-196 |
3.25 | 25:21 | 22 | 5:47 | 134 131-141 | 775 | 191 180-194 |
3.31 | 25:41 | 20 | 5:26 | 148 142-153 | 805 | 196 194-196 |
3.38 | 26:02 | 20 | 5:25 | 158 153-160 | 856 | 197 196-198 |
3.44 | 26:23 | 21 | 5:41 | 163 160-166 | 926 | 198 198-200 |
3.50 | 26:43 | 20 | 5:22 | 167 165-168 | 896 | 200 200-200 |
3.56 | 27:59 | 1:17 | 20:24 | 151 110-170 | 3081 | 197 134-200 |
3.63 | 28:20 | 20 | 5:25 | 130 109-138 | 704 | 189 148-196 |
3.69 | 28:40 | 20 | 5:19 | 149 137-158 | 792 | 199 198-200 |
3.75 | 28:59 | 19 | 5:10 | 162 158-165 | 836 | 201 200-202 |
3.81 | 30:14 | 1:14 | 19:51 | 146 123-165 | 2899 | 183 120-200 |
3.88 | 30:38 | 24 | 6:26 | 145 138-151 | 932 | 193 190-194 |
3.94 | 30:59 | 22 | 5:47 | 155 151-159 | 897 | 195 194-196 |
4.00 | 31:21 | 22 | 5:45 | 161 159-162 | 926 | 196 196-196 |
4.06 | 31:42 | 21 | 5:37 | 163 162-164 | 916 | 196 196-196 |
4.13 | 32:04 | 22 | 5:51 | 164 164-166 | 960 | 196 196-196 |
4.19 | 32:26 | 22 | 5:51 | 166 164-166 | 970 | 196 196-196 |
4.25 | 32:48 | 22 | 5:47 | 166 165-166 | 960 | 196 196-196 |
4.31 | 34:03 | 1:15 | 20:07 | 147 118-166 | 2958 | 186 114-196 |
4.38 | 34:26 | 23 | 6:04 | 133 123-148 | 808 | 195 190-196 |
4.44 | 34:46 | 20 | 5:22 | 154 148-159 | 827 | 197 196-198 |
4.50 | 35:06 | 20 | 5:25 | 162 159-164 | 877 | 198 198-198 |
4.56 | 35:26 | 20 | 5:22 | 166 164-167 | 891 | 200 198-200 |
4.62 | 35:46 | 20 | 5:13 | 168 167-169 | 876 | 200 200-200 |
4.69 | 37:00 | 1:14 | 19:40 | 152 119-170 | 2990 | 191 134-200 |
4.75 | 37:21 | 21 | 5:36 | 141 136-149 | 790 | 196 190-200 |
4.81 | 37:40 | 19 | 5:03 | 154 150-158 | 778 | 201 200-202 |
4.87 | 37:58 | 19 | 5:00 | 164 160-167 | 820 | 203 202-204 |
4.94 | 39:16 | 1:17 | 20:35 | 147 120-168 | 3027 | 184 134-204 |
5.00 | 39:44 | 28 | 7:29 | 133 129-138 | 996 | 180 180-180 |
5.06 | 40:11 | 27 | 7:15 | 140 137-143 | 1014 | 180 180-180 |
5.12 | 40:38 | 28 | 7:22 | 145 143-146 | 1068 | 180 180-180 |
5.19 | 41:05 | 27 | 7:06 | 145 145-148 | 1030 | 180 180-180 |
5.25 | 41:32 | 27 | 7:14 | 146 145-150 | 1057 | 180 180-180 |
5.31 | 41:59 | 27 | 7:06 | 147 146-148 | 1044 | 180 180-180 |
5.38 | 42:27 | 28 | 7:27 | 146 144-147 | 1088 | 180 180-180 |
5.44 | 42:54 | 27 | 7:13 | 146 146-147 | 1055 | 180 180-180 |
5.50 | 43:21 | 27 | 7:19 | 146 145-147 | 1067 | 180 180-180 |
5.56 | 43:48 | 27 | 7:06 | 145 144-146 | 1030 | 180 180-180 |
5.63 | 44:15 | 27 | 7:18 | 145 144-146 | 1060 | 180 180-180 |
5.69 | 44:43 | 28 | 7:26 | 144 144-145 | 1070 | 180 180-180 |
5.75 | 45:10 | 27 | 7:07 | 145 144-146 | 1031 | 182 180-182 |
5.81 | 45:37 | 27 | 7:18 | 145 144-146 | 1059 | 182 182-182 |
5.88 | 46:05 | 27 | 7:19 | 144 144-146 | 1053 | 182 182-182 |
5.94 | 46:33 | 28 | 7:26 | 145 144-146 | 1078 | 182 182-182 |
6.00 | 46:59 | 27 | 7:06 | 144 143-146 | 1023 | 182 182-182 |
6.06 | 47:27 | 27 | 7:19 | 144 143-145 | 1053 | 182 182-182 |
6.13 | 47:53 | 26 | 7:02 | 145 144-146 | 1020 | 180 180-182 |
6.19 | 48:22 | 29 | 7:38 | 145 144-147 | 1108 | 180 180-180 |
6.25 | 48:49 | 27 | 7:15 | 145 144-146 | 1051 | 180 180-180 |
6.31 | 49:15 | 27 | 7:06 | 144 144-145 | 1023 | 180 180-180 |
6.38 | 49:43 | 27 | 7:19 | 144 143-145 | 1053 | 180 180-180 |
6.44 | 50:11 | 28 | 7:26 | 144 143-145 | 1071 | 180 180-180 |
6.50 | 50:38 | 28 | 7:22 | 143 142-144 | 1053 | 180 180-180 |
6.56 | 51:04 | 26 | 7:32 | 145 143-145 | 1092 | 180 180-180 |
Heart
140/178max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
186 (204 max)
Stride Length: 111cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 83.5 | 186 | 6.5 | 42:38 | 6:33 |
Walk | 0.8 | 126 | 0 | 23 | 8:49 |
Still | 15.8 | - | - | 8:03 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:25 | 6:25 | 65.87 |
5km | 22:23 | 7:12 | 64.24 |
5M | 37:51 | 7:34 | 61.83 |
10km | 48:06 | 7:44 | 60.74 |
10M | 1:21:19 | 8:08 | 59.37 |
Half | 1:49:32 | 8:22 | 57.86 |
20M | 2:54:42 | 8:44 | 57.48 |
Mara | 3:55:20 | 8:59 | 56.90 |
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