Fri 15th Jun 2018 at 4:00pm by Dickie York

Run > Intervals
  • warm
  • Time
    37:03
  • Miles
    5.05
  • Min/mi
    7:20
  • Pacing
    34%
  • WAVA
    63.84
  • Stride(cm)
    117
  • Cals
    296
  • Cadence
    187
  • BPM
    143
  • %MHR
    83.6
  • B/mi
    1049
  • Asc(m)
    42
  • Surface
    Treadmill

Notes & Comments

Split Summary
===
1) 1m - 7:28(7:27/m)
2) 1m - 8:02(8:02/m)
3) 1m - 6:41(6:42/m)
4) 1m - 7:45(7:45/m)
5) 1m - 6:47(6:47/m)
6) 0.05m - 20(7:10/m)

5min WU @ 8mph
2k @ 10.3mph
2min stop
8 x 30 sec hill reps with 30 sec recovery
6% Gradient
10mph / 6mph
2min stop
2k @ 10.3mph
5min WD @ 8mph
7:28 8:02 6:41 7:45 6:47 20

Pace

6% 7% 25% 62%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.06 45 45 12:07 83 59-104 1006 158 78-166
0.13 1:23 38 10:06 107 104-112 1080 168 168-168
0.19 1:57 34 9:03 115 112-118 1041 169 168-170
0.25 2:29 32 8:36 119 116-122 1023 172 170-172
0.31 2:59 30 7:52 122 119-125 960 175 172-176
0.38 3:26 27 7:13 129 125-131 932 177 176-178
0.44 3:54 28 7:22 131 129-132 964 178 178-178
0.50 4:21 28 7:23 132 130-133 975 178 178-178
0.56 4:50 28 7:35 133 133-135 1008 178 178-178
0.63 5:13 24 6:19 134 132-134 847 182 178-190
0.69 5:36 22 5:55 137 134-139 810 193 190-194
0.75 5:58 22 5:53 143 137-149 840 194 194-194
0.81 6:21 23 6:08 146 139-151 895 194 194-194
0.88 6:42 22 5:47 149 146-154 863 195 194-196
0.94 7:04 22 5:50 154 152-157 900 196 196-196
1.00 7:27 22 5:57 157 156-158 935 196 196-196
1.06 7:49 22 5:51 156 155-157 912 196 196-196
1.13 8:11 22 5:59 156 154-157 934 196 196-196
1.19 8:34 23 6:01 157 156-157 945 196 196-196
1.25 8:55 22 5:47 156 156-157 903 196 196-196
1.31 9:18 23 6:01 157 156-158 944 196 196-196
1.38 9:40 22 5:47 156 156-157 903 196 196-196
1.44 10:02 22 5:57 157 156-158 935 196 196-196
1.50 10:25 23 6:15 158 157-160 987 196 196-196
1.56 10:47 22 5:48 159 157-160 922 196 196-196
1.63 11:09 22 5:57 160 159-160 953 196 196-196
1.69 11:31 22 5:44 160 159-161 918 196 196-196
1.75 11:53 22 5:50 160 159-162 934 195 194-196
1.81 12:15 22 5:57 160 159-161 953 194 194-194
1.88 14:35 2:20 37:24 106 73-161 3964 178 118-194
1.94 14:57 22 5:49 93 79-141 541 192 188-194
2.00 15:28 31 8:13 151 145-153 1241 178 172-194
2.06 15:50 22 5:59 150 149-152 896 189 174-196
2.13 16:18 28 7:28 156 151-159 1165 184 172-196
2.19 16:45 26 6:59 152 149-155 1062 182 172-196
2.25 17:08 23 6:07 156 151-160 955 192 176-196
2.31 17:37 29 7:47 155 151-160 1206 174 170-190
2.38 17:58 21 5:43 154 152-156 881 194 192-196
2.44 18:29 31 8:13 158 154-161 1299 177 170-196
2.50 18:51 22 5:50 155 154-156 903 192 180-196
2.56 19:18 27 7:10 161 156-162 1153 185 172-196
2.63 19:43 25 6:39 159 158-160 1057 183 172-196
2.69 20:06 23 6:07 162 158-165 990 196 184-198
2.75 20:36 30 8:01 160 154-164 1282 175 170-190
2.81 20:57 21 5:36 155 152-156 869 195 192-196
2.88 21:27 30 8:05 162 153-164 1310 178 170-196
2.94 21:49 22 5:47 157 155-159 909 188 172-196
3.00 22:10 21 5:44 161 156-166 923 198 196-198
3.06 24:29 2:19 37:09 119 92-166 4421 182 120-196
3.13 24:51 22 5:47 99 95-106 573 198 194-200
3.19 25:13 22 5:45 100 99-107 575 200 200-200
3.25 25:34 21 5:38 111 99-144 625 200 200-200
3.31 25:55 21 5:44 125 100-163 716 198 198-200
3.38 26:17 21 5:44 142 100-167 814 198 198-198
3.44 26:40 23 6:04 167 165-168 1013 198 198-198
3.50 27:01 21 5:38 165 163-167 931 198 198-198
3.56 27:22 21 5:40 166 166-167 942 198 198-198
3.63 27:44 22 5:48 164 163-166 951 198 198-198
3.69 28:06 22 5:51 165 164-166 964 198 198-198
3.75 28:28 22 5:54 165 164-166 974 198 198-198
3.81 28:50 22 5:53 165 165-166 969 198 198-198
3.88 29:11 22 5:45 166 164-167 955 198 198-198
3.94 29:33 22 5:47 165 164-167 954 197 196-198
4.00 29:55 22 5:48 165 164-167 958 196 196-196
4.06 30:17 22 5:51 165 163-166 964 196 196-196
4.13 30:39 22 5:54 167 166-168 985 196 196-196
4.19 31:00 21 5:44 167 165-168 957 196 196-196
4.25 31:22 22 5:54 167 167-168 985 196 196-196
4.31 31:45 22 5:54 167 167-168 985 196 196-196
4.38 32:11 26 6:57 163 160-166 1134 183 180-196
4.44 32:38 27 7:13 159 156-160 1148 180 180-180
4.50 33:05 27 7:11 155 152-157 1115 180 180-180
4.56 33:32 27 7:10 150 148-152 1076 180 180-180
4.62 33:58 27 7:06 148 147-149 1051 180 180-180
4.69 34:25 27 7:14 147 144-148 1064 180 180-180
4.75 34:53 28 7:26 147 146-147 1092 180 180-180
4.81 35:20 27 7:07 146 146-147 1040 180 180-180
4.87 35:47 27 7:09 147 145-149 1051 180 180-180
4.94 36:15 28 7:27 146 145-147 1088 180 180-180
5.00 36:42 27 7:13 147 145-149 1062 180 180-180
5.05 37:02 20 7:17 146 144-147 1062 180 180-180

Heart

143/168max
  • Show Beats/Mile

Cadence

187 (200 max) Stride Length: 117cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 89.1 187 5 33:01 6:34
Walk 0.4 113 0 9 10:04
Still 10.5 - - 3:52 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:23 5:35 58.59% More
800m 2:50 5:42 67.30% More
1km 3:33 5:42 70.10% More
Mile 5:45 5:45 73.54% More
5k 21:57 7:04 65.53% More
5 miles 36:26 7:17 64.24% More

Predictions

Dist Time Per Mile WAVA
1M 6:12 6:12 68.17
5km 21:41 6:59 66.32
5M 36:39 7:20 63.85
10km 46:35 7:30 62.72
10M 1:18:44 7:52 61.32
Half 1:46:04 8:06 59.75
20M 2:49:09 8:27 59.37
Mara 3:47:52 8:42 58.76

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