Wed 29th Aug 2018 at 6:00pm by MAD Superman

Run > Intervals
  • Time
    1:13:24
  • Miles
    9.17
  • Min/mi
    8:00
  • Pacing
    0%
  • WAVA
    55.52
  • Stride(cm)
    122
  • Cals
    1026
  • Cadence
    165
  • BPM
    162
  • %MHR
    94.9
  • B/mi
    1298
  • Surface
    Road

Notes & Comments

club intervals. 3 x mill laps 1.09m in 6:45 6:30 6:49

Split Summary
===
1) 1m - 8:03(8:03/m) 171/179bpm 127cal 7.46/8.01mph
2) 1m - 7:49(7:49/m) 164/183bpm 118cal 7.68/8.66mph
3) 0.79m - 6:04(7:43/m) 162/171bpm 91cal 7.78/8.91mph
4) 1m - 6:15(6:15/m) 169/189bpm 95cal 9.59/11.17mph
5) 0.08m - 30(6:26/m) 168/169bpm 7cal 9.33/9.68mph
6) 0.01m - 2(6:02/m) 167/167bpm 9.95/9.39mph
7) 0.02m - 3:48(3:01:43/m) 129/172bpm 20cal 0.33/3.09mph
8) 1m - 6:01(6:01/m) 164/176bpm 87cal 9.98/11.75mph
9) 0.09m - 30(5:43/m) 167/170bpm 7cal 10.49/10mph
10) 0.04m - 3:00(1:11:44/m) 144/166bpm 26cal 0.84/10mph
11) 1m - 6:16(6:16/m) 164/177bpm 90cal 9.59/11.37mph
12) 0.09m - 33(6:19/m) 171/172bpm 8cal 9.5/9.46mph
13) 1m - 8:49(8:49/m) 159/172bpm 120cal 6.8/9.16mph
14) 1m - 8:03(8:03/m) 166/178bpm 120cal 7.45/9.35mph
15) 1m - 7:14(7:14/m) 164/175bpm 104cal 8.29/9.04mph
16) 0.06m - 28(7:33/m) 164/166bpm 6cal 7.94/8.47mph
8:03 7:49 6:04 6:15 30 2 3:48 6:01 30 3:00 6:16 33 8:49 8:03 7:14 28

Pace

9% 13% 26% 25% 25% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.13 1:06 1:06 8:44 159 122-179 1390 172 116-180
0.25 2:08 1:03 8:22 174 170-179 1456 173 168-176
0.38 3:09 1:01 8:06 171 168-173 1384 168 168-170
0.50 4:09 1:00 7:59 173 168-177 1382 171 168-174
0.63 5:09 1:00 7:59 174 171-177 1389 169 164-176
0.75 6:11 1:02 +3 8:19 172 170-175 1431 170 164-174
0.88 7:09 58 7:42 175 172-177 1347 168 164-170
1.00 8:07 58 7:43 174 170-177 1342 167 162-170
1.13 9:07 1:01 8:04 174 163-182 1404 167 166-170
1.25 10:18 1:11 9:25 166 152-182 1564 167 156-170
1.38 11:13 56 7:24 158 156-160 1169 159 156-164
1.50 12:14 1:01 8:05 152 144-158 1228 160 156-166
1.63 13:13 59 7:51 160 157-162 1257 160 158-164
1.75 14:07 54 7:09 159 154-164 1137 162 158-166
1.88 15:03 57 7:34 171 162-180 1294 159 156-162
2.00 15:55 51 6:51 165 162-169 1130 160 160-162
2.13 16:46 52 6:53 167 163-170 1149 161 158-162
2.25 17:57 1:11 +14 9:26 164 159-170 1547 164 154-170
2.38 19:08 1:11 +9 9:30 162 154-170 1538 167 164-170
2.50 20:08 1:00 8:00 160 155-163 1280 165 160-168
2.63 21:08 59 7:56 161 158-166 1276 164 160-168
2.75 22:04 56 7:31 161 159-163 1211 163 162-166
2.88 24:37 2:32 +1:47 20:19 142 111-176 2886 169 160-172
3.00 25:28 51 6:49 175 161-189 1194 167 164-170
3.13 26:15 48 6:21 171 168-174 1087 165 162-168
3.25 27:03 47 6:18 174 173-176 1096 166 164-168
3.38 27:53 50 6:39 172 171-175 1144 167 164-170
3.50 28:43 51 6:44 173 171-176 1165 164 160-166
3.63 29:23 40 5:21 167 164-174 893 165 162-166
3.75 30:11 48 6:22 168 162-172 1071 166 162-170
3.88 32:02 1:51 +21 14:48 162 141-172 2397 155 116-170
4.00 37:18 5:16 +1:53 42:07 129 114-163 5433 161 108-186
4.13 38:18 1:00 8:00 168 160-176 1345 171 168-172
4.25 39:05 47 6:17 165 163-167 1037 170 166-174
4.38 39:50 45 6:02 167 163-169 1007 168 166-172
4.50 40:40 50 6:40 170 168-171 1132 168 166-170
4.63 41:26 46 6:08 167 165-169 1025 166 166-166
4.75 42:06 40 5:21 169 166-171 903 166 164-168
4.88 42:53 47 6:17 169 166-171 1062 167 166-170
5.00 44:01 1:08 9:00 165 162-169 1486 168 166-168
5.13 47:04 3:03 24:22 144 119-164 3508 167 116-176
5.25 47:49 45 6:00 168 152-177 1007 172 168-176
5.38 48:37 48 6:24 170 167-173 1089 167 162-170
5.50 49:25 49 6:31 160 153-166 1042 166 162-168
5.63 50:18 52 6:59 164 161-166 1144 166 164-168
5.75 51:07 49 6:35 164 163-165 1081 164 162-166
5.88 51:49 42 5:33 169 161-174 939 165 164-166
6.00 52:37 48 6:27 170 168-171 1096 165 164-168
6.13 59:14 6:37 +5:48 52:52 153 113-172 8090 166 164-168
6.25 1:00:21 1:07 8:55 153 134-169 1365 166 162-170
6.38 1:01:24 1:03 8:27 159 156-162 1343 167 164-168
6.50 1:02:34 1:09 9:16 159 157-161 1472 167 166-168
6.63 1:03:39 1:06 8:44 159 154-162 1389 166 166-170
6.75 1:04:47 1:08 9:05 159 157-161 1443 166 164-168
6.87 1:05:54 1:07 8:57 163 160-167 1458 165 162-166
7.00 1:06:58 1:04 8:32 168 163-172 1434 163 160-166
7.12 1:08:03 1:04 8:35 163 160-165 1398 164 162-166
7.25 1:09:03 1:00 8:01 161 158-162 1291 161 158-162
7.37 1:10:09 1:07 8:52 167 162-169 1482 161 158-162
7.50 1:11:17 1:08 9:02 172 167-178 1554 165 160-168
7.62 1:12:28 1:11 9:30 170 166-173 1614 167 162-170
7.75 1:13:26 58 7:44 167 163-171 1291 161 156-168
7.87 1:14:13 46 6:11 165 163-168 1019 162 156-166
8.00 1:15:14 1:01 8:10 163 161-166 1330 164 154-170
8.12 1:16:05 52 6:52 163 159-167 1120 160 158-162
8.25 1:17:01 55 7:22 163 160-166 1201 160 156-164
8.37 1:17:58 57 7:39 163 160-168 1247 163 160-170
8.50 1:18:56 58 +4 7:45 164 161-169 1270 159 144-162
8.62 1:19:52 56 7:29 167 164-170 1249 164 160-168
8.75 1:20:41 49 6:32 160 157-164 1045 160 158-162
8.87 1:21:36 55 7:20 166 157-175 1219 164 160-166
9.00 1:22:32 56 7:24 165 160-168 1222 166 160-168
9.12 1:23:25 53 7:08 164 162-166 1169 164 160-168
9.17 1:23:43 18 7:15 164 162-165 1190 163 162-164

Heart

162/189max
  • Show Beats/Mile

Cadence

165 (186 max) Stride Length: 122cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 86.6 166 9.2 1:11:13 8:50
Walk 1.5 115 0 1:24 1:50:28
Still 1.6 - - 1:30 -
Pause 10.3 - - 9:37 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:22 5:29 55.60% More
800m 2:55 5:52 59.70% More
1km 3:44 6:00 61.01% More
Mile 5:57 5:57 65.87% More
5k 24:39 7:56 54.10% More
5 miles 44:01 8:48 49.18% More
10k 58:21 9:23 46.33% More

Predictions

Dist Time Per Mile WAVA
1M 6:33 6:33 59.91
5km 22:33 7:15 59.14
5M 37:53 7:35 57.13
10km 48:01 7:44 56.29
10M 1:20:40 8:04 55.34
Half 1:48:18 8:16 54.10
20M 2:51:48 8:35 54.04
Mara 3:50:38 8:48 53.67
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