Tue 18th Sep 2018 at 5:00pm by beef

Run > Intervals

  • Time
    51:22
  • Miles
    5.71
  • Min/mi
    9:00
  • Pacing
    0%
  • WAVA
    55.39
  • Stride(cm)
    111
  • Cals
    598
  • Cadence
    161
  • BPM
    132
  • %MHR
    82.4
  • B/mi
    1187
  • Surface
    Grass

Notes & Comments

QKS session: Wu, drills, a careful 1x1m, 2x800m, 4x400m, wd
===
1) 1.03m - 9:17(9:01/m) 121/131bpm 102cal 6.65/7.22mph
2) 1m - 7:26(7:25/m) 141/156bpm 100cal 8.08/11.06mph
3) 0.08m - 2:31(33:02/m) 115/150bpm 18cal 1.82/8.37mph
4) 0.52m - 3:45(7:12/m) 124/144bpm 35cal 8.32/10.04mph
5) 0.03m - 1:16(37:53/m) 136/148bpm 15cal 1.58/8.1mph
6) 0.52m - 3:41(7:05/m) 134/149bpm 42cal 8.48/11.5mph
7) 0.04m - 1:15(30:22/m) 139/150bpm 16cal 1.98/8.81mph
8) 0.26m - 1:47(6:53/m) 141/151bpm 23cal 8.73/11.67mph
9) 0.02m - 37(26:08/m) 150/152bpm 8cal 2.3/8.39mph
10) 0.26m - 1:49(7:06/m) 145/153bpm 25cal 8.46/10.35mph
11) 0.03m - 38(19:55/m) 137/139bpm 8cal 3.01/8.31mph
12) 0.26m - 1:48(6:57/m) 140/150bpm 22cal 8.63/9.91mph
13) 0.03m - 41(22:44/m) 146/152bpm 9cal 2.64/8.56mph
14) 0.26m - 1:51(7:08/m) 142/147bpm 24cal 8.41/9.73mph
15) 1.37m - 12:59(9:30/m) 135/149bpm 151cal 6.32/8.16mph
9:17 7:26 2:31 3:45 1:16 3:41 1:15 1:47 37 1:49 38 1:48 41 1:51 12:59

Pace

16% 24% 13% 38% 9%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.06 34 34 8:59 106 85-122 953 157 116-164
0.13 1:10 36 9:34 120 116-122 1147 164 164-164
0.19 1:47 37 9:53 119 116-121 1176 163 162-164
0.25 2:21 34 9:10 119 118-120 1090 165 162-166
0.31 2:55 34 9:01 119 117-120 1072 166 164-166
0.38 3:27 32 8:34 119 117-121 1019 166 164-166
0.44 4:00 33 8:51 120 119-122 1063 165 164-166
0.50 4:37 37 9:58 120 118-122 1195 164 162-166
0.56 5:09 31 8:21 121 121-122 1011 165 164-166
0.63 5:42 33 8:49 122 120-125 1076 165 162-166
0.69 6:14 32 8:39 123 122-124 1064 164 164-166
0.75 6:48 33 8:53 125 124-126 1111 166 164-168
0.81 7:21 34 9:00 126 124-131 1133 167 164-168
0.88 7:54 32 8:38 126 124-129 1087 167 166-168
0.94 8:26 33 8:41 127 125-129 1103 166 164-168
1.00 9:01 34 9:10 128 126-129 1173 166 164-170
1.06 33:13 24:12 +25:26 6:27:18 121 116-127 46863 154 112-174
1.13 35:20 2:07 33:50 128 126-129 4330 171 164-174
1.19 35:50 31 8:08 129 126-131 1049 172 168-174
1.25 36:18 28 7:29 137 135-139 1024 171 170-172
1.31 36:47 28 7:32 139 138-140 1048 172 172-174
1.38 37:14 28 7:24 136 134-139 1006 171 168-174
1.44 37:43 29 7:37 136 135-136 1035 170 170-172
1.50 38:09 26 6:52 136 135-137 934 170 166-172
1.56 38:36 27 7:10 137 136-139 982 171 170-174
1.63 39:03 27 7:18 147 140-156 1072 172 170-174
1.69 39:34 31 8:24 153 149-156 1285 169 168-172
1.75 40:03 28 7:35 150 149-151 1138 171 166-176
1.81 40:31 28 7:31 151 149-152 1134 172 170-174
1.88 40:59 28 7:34 149 148-151 1127 172 170-174
1.94 41:29 30 7:52 148 147-149 1165 171 170-172
2.00 41:55 26 6:59 149 147-151 1040 173 170-174
2.06 42:45 50 13:22 144 134-150 1925 128 108-170
2.13 44:34 1:49 28:58 104 89-131 3013 124 84-208
2.19 45:11 37 9:54 107 94-116 1059 179 178-180
2.25 45:37 26 7:03 115 113-118 810 176 174-178
2.31 46:04 27 7:11 120 118-121 862 174 172-176
2.38 46:33 28 7:35 126 121-128 955 173 172-174
2.44 47:00 27 7:19 129 127-131 944 174 172-176
2.50 47:29 29 7:36 131 129-132 996 174 172-174
2.56 47:57 28 7:27 133 132-134 991 173 172-176
2.63 48:24 28 7:21 139 135-144 1021 173 170-174
2.69 49:45 1:21 21:33 127 101-148 2736 132 84-182
2.75 50:17 32 8:27 114 101-121 963 179 176-180
2.81 50:43 26 7:02 131 124-134 922 176 174-176
2.88 51:11 28 7:29 132 131-134 987 174 172-174
2.94 51:38 27 7:13 134 132-139 968 163 144-174
3.00 52:06 27 7:17 144 142-145 1048 176 174-178
3.06 52:32 26 6:57 144 143-146 1000 176 174-178
3.13 52:59 27 7:12 144 142-146 1038 175 174-176
3.19 53:26 27 7:18 146 140-150 1066 175 170-178
3.25 54:45 1:19 21:00 137 127-150 2878 121 76-182
3.31 55:12 27 7:13 135 131-139 975 180 178-182
3.38 55:37 25 6:40 140 138-141 934 176 174-178
3.44 56:04 28 7:21 148 145-151 1087 172 160-176
3.50 56:50 46 12:09 150 148-152 1822 147 88-174
3.56 57:23 33 8:50 149 144-152 1317 152 94-176
3.63 57:50 27 7:18 142 140-146 1036 175 172-178
3.69 58:18 27 7:17 145 142-147 1056 173 170-176
3.75 58:45 27 7:13 142 139-146 1026 174 172-178
3.81 59:36 51 13:42 136 131-139 1863 126 98-184
3.88 1:00:01 25 6:38 132 128-134 876 179 172-184
3.94 1:00:27 26 7:01 137 135-141 961 170 162-174
4.00 1:00:54 27 7:08 148 144-150 1056 174 170-176
4.06 1:01:26 32 8:29 148 146-150 1255 168 102-176
4.13 1:02:13 47 12:37 142 135-152 1791 127 100-180
4.19 1:02:41 28 7:28 143 142-145 1068 175 174-178
4.25 1:03:09 28 7:23 143 141-145 1057 172 170-174
4.31 1:03:36 27 7:07 143 140-146 1018 173 170-174
4.38 1:14:45 11:09 +10:48 2:58:22 122 87-147 21760 158 104-174
4.44 1:15:35 51 13:29 126 118-132 1699 162 160-166
4.50 1:16:15 40 10:35 132 130-134 1397 164 162-166
4.56 1:16:49 34 9:10 134 131-137 1229 162 162-164
4.62 1:17:26 37 9:54 131 129-135 1297 161 154-166
4.69 1:18:02 36 9:34 132 130-133 1262 162 160-164
4.75 1:18:40 38 10:03 134 132-135 1346 162 160-164
4.81 1:19:15 36 9:28 136 134-139 1288 162 162-164
4.87 1:19:51 35 9:25 139 138-141 1309 161 160-164
4.94 1:20:26 35 9:26 141 139-142 1329 163 162-164
5.00 1:21:01 35 9:15 144 141-146 1331 164 162-166
5.06 1:21:36 35 9:25 144 142-145 1356 164 162-166
5.12 1:22:08 32 8:26 145 144-146 1222 164 162-166
5.19 1:22:44 36 9:41 144 142-145 1394 163 162-166
5.25 1:23:18 34 9:10 145 143-147 1330 163 162-164
5.31 1:23:54 35 9:25 146 144-148 1374 164 162-166
5.38 1:24:28 35 9:13 146 145-147 1344 163 162-164
5.44 1:25:02 33 8:55 146 145-147 1301 161 160-162
5.50 1:28:15 3:14 +2:41 51:41 118 98-149 6099 157 114-162
5.56 1:29:17 1:02 +26 16:33 120 111-130 1986 159 134-164
5.63 1:31:04 1:47 +1:09 28:30 130 109-140 3705 160 132-164
5.69 1:31:41 36 9:42 129 114-139 1250 161 160-162
5.70 1:31:50 9 9:26 139 139-139 1311 160 160-160

Heart

132/156max
  • Show Beats/Mile

Cadence

161 (208 max) Stride Length: 111cm Run: 87.5% Walk: 12.5%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:40 6:44 50.99% More
800m 3:29 7:01 57.95% More
1km 4:32 7:18 58.07% More
Mile 7:24 7:24 60.34% More
5k 27:34 8:52 55.19% More
5 miles 1:20:53 16:11 30.68% More

Predictions

Dist Time Per Mile WAVA
1M 8:06 8:06 55.16
5km 26:57 8:40 56.45
5M 44:37 8:55 55.63
10km 56:11 9:03 55.21
10M 1:33:02 9:18 55.16
Half 2:03:52 9:27 54.43
20M 3:13:58 9:42 55.08
Mara 4:18:15 9:51 55.16

Bespoke Fields

Interval av're HR
Interval max HR
INR last
INR date
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