Wed 27th Jun 2018 at 6:00pm by MAD Superman
Run > Intervals
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Time
1:05:35
-
Miles 8.50
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Min/mi 7:43
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Pacing
52%
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WAVA
57.38
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Stride(cm)
127
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Cals
940
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Cadence
164
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BPM
159
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%MHR
92.9
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B/mi 1226
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Asc(m)
42
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Surface
Road
Notes & Comments
club intervals. 5-4-3-2-1 with 2 min rec. V hot.
Split Summary
===
1) 1m - 8:12(8:12/m) 135/148bpm 98cal 7.31/8.14mph
2) 1m - 7:44(7:44/m) 148/169bpm 103cal 7.76/8.33mph
3) 0.26m - 2:04(7:50/m) 148/165bpm 26cal 7.66/7.85mph
4) 0.92m - 5:17(5:45/m) 163/175bpm 79cal 10.43/11.56mph
5) 0.16m - 1:43(10:40/m) 165/168bpm 25cal 5.63/10.54mph
6) 0.7m - 4:01(5:47/m) 168/174bpm 62cal 10.38/10.79mph
7) 0.11m - 2:00(17:42/m) 160/174bpm 28cal 3.39/10.1mph
8) 0.51m - 3:00(5:50/m) 169/173bpm 46cal 10.27/10.79mph
9) 0.14m - 2:00(14:35/m) 162/175bpm 28cal 4.12/9.87mph
10) 0.35m - 1:59(5:41/m) 169/172bpm 30cal 10.55/11.02mph
11) 0.17m - 2:00(12:08/m) 162/173bpm 28cal 4.95/10.18mph
12) 0.19m - 59(5:12/m) 173/178bpm 15cal 11.52/12.13mph
13) 1m - 8:23(8:23/m) 166/185bpm 128cal 7.16/11.9mph
14) 1m - 8:39(8:39/m) 165/174bpm 127cal 6.94/8.08mph
15) 0.99m - 7:33(7:37/m) 171/181bpm 117cal 7.88/8.29mph
Split Summary
===
1) 1m - 8:12(8:12/m) 135/148bpm 98cal 7.31/8.14mph
2) 1m - 7:44(7:44/m) 148/169bpm 103cal 7.76/8.33mph
3) 0.26m - 2:04(7:50/m) 148/165bpm 26cal 7.66/7.85mph
4) 0.92m - 5:17(5:45/m) 163/175bpm 79cal 10.43/11.56mph
5) 0.16m - 1:43(10:40/m) 165/168bpm 25cal 5.63/10.54mph
6) 0.7m - 4:01(5:47/m) 168/174bpm 62cal 10.38/10.79mph
7) 0.11m - 2:00(17:42/m) 160/174bpm 28cal 3.39/10.1mph
8) 0.51m - 3:00(5:50/m) 169/173bpm 46cal 10.27/10.79mph
9) 0.14m - 2:00(14:35/m) 162/175bpm 28cal 4.12/9.87mph
10) 0.35m - 1:59(5:41/m) 169/172bpm 30cal 10.55/11.02mph
11) 0.17m - 2:00(12:08/m) 162/173bpm 28cal 4.95/10.18mph
12) 0.19m - 59(5:12/m) 173/178bpm 15cal 11.52/12.13mph
13) 1m - 8:23(8:23/m) 166/185bpm 128cal 7.16/11.9mph
14) 1m - 8:39(8:39/m) 165/174bpm 127cal 6.94/8.08mph
15) 0.99m - 7:33(7:37/m) 171/181bpm 117cal 7.88/8.29mph
8:12 7:44 2:04 5:17 1:43 4:01 2:00 3:00 2:00 1:59 2:00 59 8:23 8:39 7:33
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:03 | 1:03 | 8:26 | 119 78-146 | 1004 | 169 116-176 | 0/0 |
0.25 | 2:08 | 1:05 | 8:38 | 137 134-143 | 1183 | 173 170-180 | 0/0 |
0.38 | 3:07 | 59 | 7:50 | 142 137-146 | 1112 | 169 166-174 | 0/0 |
0.50 | 4:10 | 1:03 | 8:22 | 134 130-139 | 1121 | 171 170-176 | 0/0 |
0.63 | 5:17 | 1:08 | 9:03 | 134 131-138 | 1214 | 173 170-174 | 0/0 |
0.75 | 6:19 | 1:02 | 8:13 | 134 131-136 | 1102 | 171 168-174 | 0/0 |
0.88 | 7:16 | 57 | 7:35 | 140 134-146 | 1063 | 162 158-168 | 0/0 |
1.00 | 8:12 | 56 | 7:25 | 140 138-143 | 1039 | 162 158-168 | 0/0 |
1.13 | 9:07 | 56 | 7:25 | 138 135-142 | 1024 | 164 160-166 | 0/0 |
1.25 | 10:04 | 57 | 7:35 | 139 135-144 | 1054 | 163 158-168 | 0/0 |
1.38 | 11:01 | 57 | 7:33 | 141 139-143 | 1063 | 162 160-166 | 0/0 |
1.50 | 11:56 | 55 | 7:24 | 139 137-142 | 1028 | 164 162-168 | 0/0 |
1.63 | 12:57 | 1:01 | 8:09 | 145 142-149 | 1181 | 167 162-170 | 0/0 |
1.75 | 13:58 | 1:01 | 8:08 | 158 149-165 | 1285 | 161 158-164 | 0/0 |
1.88 | 14:57 | 58 | 7:47 | 162 157-169 | 1260 | 162 156-170 | 0/0 |
2.00 | 15:56 | 59 | 7:54 | 160 159-161 | 1263 | 160 158-162 | 0/0 |
2.13 | 16:53 | 57 | 7:38 | 161 158-165 | 1230 | 161 158-166 | 0/0 |
2.25 | 19:38 | 2:45 +1:47 | 21:56 | 132 94-163 | 2895 | 158 116-164 | 0/0 |
2.38 | 20:28 | 50 | 6:43 | 154 149-160 | 1033 | 161 116-172 | 0/0 |
2.50 | 21:11 | 43 | 5:41 | 166 156-174 | 944 | 168 160-170 | 0/0 |
2.63 | 21:53 | 42 | 5:37 | 159 156-161 | 893 | 167 162-170 | 0/0 |
2.75 | 22:34 | 41 | 5:30 | 162 160-165 | 891 | 167 160-170 | 0/0 |
2.88 | 23:18 | 44 | 5:51 | 167 158-173 | 978 | 167 164-172 | 0/0 |
3.00 | 24:00 | 42 | 5:35 | 167 166-168 | 933 | 168 166-168 | 0/0 |
3.13 | 24:44 | 44 | 5:51 | 167 166-168 | 977 | 168 168-168 | 0/0 |
3.25 | 26:02 | 1:18 | 10:23 | 166 164-167 | 1725 | 159 102-168 | 0/0 |
3.38 | 26:58 | 56 | 7:28 | 165 162-169 | 1231 | 164 160-170 | 0/0 |
3.50 | 27:41 | 43 | 5:45 | 170 168-173 | 976 | 167 164-168 | 0/0 |
3.63 | 28:25 | 44 | 5:51 | 169 167-171 | 990 | 167 164-170 | 0/0 |
3.75 | 29:08 | 43 | 5:45 | 167 166-170 | 960 | 166 164-168 | 0/0 |
3.88 | 29:50 | 42 | 5:39 | 166 163-170 | 937 | 166 164-168 | 0/0 |
4.00 | 30:35 | 45 | 6:01 | 168 166-172 | 1010 | 167 162-172 | 0/0 |
4.13 | 32:32 | 1:57 | 15:37 | 162 146-174 | 2531 | 162 116-170 | 0/0 |
4.25 | 33:20 | 48 | 6:23 | 168 163-173 | 1073 | 166 160-168 | 0/0 |
4.38 | 34:04 | 43 | 5:48 | 167 164-171 | 968 | 169 166-170 | 0/0 |
4.50 | 34:47 | 43 | 5:47 | 170 168-172 | 983 | 168 166-168 | 0/0 |
4.63 | 35:31 | 44 | 5:49 | 170 168-173 | 988 | 170 166-180 | 0/0 |
4.75 | 37:20 | 1:50 | 14:37 | 160 144-173 | 2338 | 149 88-170 | 0/0 |
4.88 | 38:12 | 51 | 6:52 | 167 162-175 | 1146 | 165 160-174 | 0/0 |
5.00 | 38:56 | 45 | 5:57 | 169 167-172 | 1005 | 169 168-172 | 0/0 |
5.13 | 39:40 | 43 | 5:47 | 170 168-172 | 984 | 169 166-170 | 0/0 |
5.25 | 41:17 | 1:38 | 13:01 | 160 152-169 | 2082 | 156 116-170 | 0/0 |
5.38 | 42:06 | 49 | 6:29 | 169 164-174 | 1097 | 167 158-178 | 0/0 |
5.50 | 42:45 | 39 | 5:12 | 174 169-178 | 904 | 176 170-178 | 0/0 |
5.63 | 44:46 | 2:01 +1:05 | 16:12 | 165 147-184 | 2673 | 163 158-170 | 0/0 |
5.75 | 45:53 | 1:07 | 8:54 | 169 167-171 | 1505 | 165 160-168 | 0/0 |
5.88 | 47:13 | 1:20 +13 | 10:36 | 168 165-169 | 1782 | 165 160-168 | 0/0 |
6.00 | 48:21 | 1:09 | 9:09 | 169 163-177 | 1546 | 166 162-168 | 0/0 |
6.13 | 49:26 | 1:05 | 8:37 | 165 160-170 | 1422 | 164 156-170 | 0/0 |
6.25 | 50:35 | 1:09 +10 | 9:09 | 166 162-169 | 1518 | 160 156-164 | 0/0 |
6.38 | 52:00 | 1:25 +25 | 11:22 | 165 163-166 | 1877 | 162 158-166 | 0/0 |
6.50 | 53:01 | 1:01 | 8:11 | 163 159-167 | 1334 | 161 158-164 | 0/0 |
6.63 | 54:06 | 1:05 | 8:39 | 165 160-171 | 1426 | 160 158-160 | 0/0 |
6.75 | 55:07 | 1:01 | 8:05 | 163 160-167 | 1317 | 162 158-164 | 0/0 |
6.87 | 56:20 | 1:13 | 9:44 | 165 160-169 | 1605 | 166 160-168 | 0/0 |
7.00 | 58:28 | 2:08 +1:07 | 17:07 | 159 137-170 | 2722 | 165 160-174 | 0/0 |
7.12 | 59:39 | 1:11 | 9:27 | 168 164-173 | 1587 | 166 160-170 | 0/0 |
7.25 | 1:00:48 | 1:09 | 9:12 | 167 162-170 | 1537 | 166 162-170 | 0/0 |
7.37 | 1:01:51 | 1:03 | 8:22 | 164 161-170 | 1373 | 162 156-168 | 0/0 |
7.50 | 1:02:48 | 58 | 7:41 | 166 162-169 | 1275 | 161 160-164 | 0/0 |
7.62 | 1:03:47 | 58 | 7:47 | 169 167-172 | 1317 | 164 160-170 | 0/0 |
7.75 | 1:04:44 | 58 | 7:42 | 169 161-175 | 1301 | 161 160-162 | 0/0 |
7.87 | 1:05:43 | 59 | 7:51 | 174 172-177 | 1365 | 160 156-164 | 0/0 |
8.00 | 1:06:42 | 59 | 7:53 | 176 172-180 | 1388 | 165 158-168 | 0/0 |
8.12 | 1:07:36 | 54 | 7:10 | 176 172-180 | 1262 | 161 158-164 | 0/0 |
8.25 | 1:08:33 | 56 | 7:31 | 172 170-174 | 1292 | 166 164-170 | 0/0 |
8.37 | 1:09:32 | 59 | 7:53 | 167 160-175 | 1316 | 165 160-170 | 0/0 |
8.50 | 1:10:25 | 53 | 7:12 | 163 161-165 | 1173 | 163 162-164 | 0/0 |
Heart
159/184max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 42m,
Range 0m, Flat prediction 1:05:35
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
164 (180 max)
Stride Length: 127cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 90.8 | 165 | 8.4 | 1:03:42 | 7:53 |
Walk | 5.3 | 108 | 0.1 | 3:51 | 1:04:34 |
Still | 0.1 | - | - | 3 | - |
Pause | 3.8 | - | - | 2:49 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:21 | 6:21 | 61.80 |
5km | 21:53 | 7:03 | 60.94 |
5M | 36:46 | 7:21 | 58.87 |
10km | 46:36 | 7:30 | 58.00 |
10M | 1:18:18 | 7:50 | 57.01 |
Half | 1:45:07 | 8:01 | 55.73 |
20M | 2:46:45 | 8:20 | 55.67 |
Mara | 3:43:51 | 8:33 | 55.30 |
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