Wed 28th Nov 2018 at 6:00pm by MAD Superman

Run > Intervals
  • Time
    1:11:50
  • Miles
    9.17
  • Min/mi
    7:50
  • Pacing
    61%
  • WAVA
    56.73
  • Stride(cm)
    124
  • Cals
    1045
  • Cadence
    165
  • BPM
    170
  • %MHR
    99.3
  • B/mi
    1331
  • Surface
    Road

Notes & Comments

club intervals. windy. 4 x 5min sets (1x5 4&1 3&2 5x1) 2min between sets 1 min betwen intervals

Split Summary
===
1) 1m - 7:52(7:52/m) 164/174bpm 114cal 7.62/8.06mph
2) 1m - 7:50(7:50/m) 169/175bpm 117cal 7.65/8.08mph
3) 0.99m - 8:18(8:21/m) 165/183bpm 120cal 7.19/7.68mph
4) 0.82m - 5:01(6:05/m) 172/177bpm 75cal 9.86/11.04mph
5) 0.12m - 1:59(16:01/m) 169/188bpm 29cal 3.75/7.56mph
6) 0.62m - 4:00(6:31/m) 178/184bpm 63cal 9.22/9.73mph
7) 0.07m - 1:00(14:40/m) 176/179bpm 15cal 4.09/9.37mph
8) 0.18m - 1:01(5:41/m) 177/179bpm 15cal 10.55/10.1mph
9) 0.18m - 1:59(11:07/m) 176/179bpm 30cal 5.4/9.96mph
10) 0.53m - 3:01(5:40/m) 175/181bpm 46cal 10.59/11.37mph
11) 0.09m - 59(10:34/m) 173/176bpm 14cal 5.68/9.89mph
12) 0.32m - 2:01(6:20/m) 172/176bpm 30cal 9.47/11.77mph
13) 0.18m - 2:00(11:17/m) 173/184bpm 29cal 5.32/9.33mph
14) 0.18m - 1:00(5:36/m) 170/175bpm 14cal 10.71/10.96mph
15) 0.08m - 1:00(12:47/m) 171/176bpm 14cal 4.7/10.71mph
16) 0.19m - 1:00(5:23/m) 176/178bpm 15cal 11.16/11.29mph
17) 0.07m - 59(13:14/m) 171/173bpm 14cal 4.53/11.15mph
18) 0.19m - 1:00(5:24/m) 176/182bpm 15cal 11.1/11.4mph
19) 0.08m - 59(12:38/m) 169/172bpm 14cal 4.75/10.73mph
20) 0.18m - 1:01(5:35/m) 173/176bpm 15cal 10.74/11.44mph
21) 0.07m - 1:00(15:28/m) 168/174bpm 14cal 3.88/10.81mph
22) 0.2m - 1:00(5:04/m) 176/181bpm 15cal 11.85/13.09mph
23) 1m - 8:46(8:46/m) 171/184bpm 125cal 6.85/11.75mph
24) 0.84m - 7:03(8:24/m) 168/180bpm 93cal 7.14/7.6mph
7:52 7:50 8:18 5:01 1:59 4:00 1:00 1:01 1:59 3:01 59 2:01 2:00 1:00 1:00 1:00 59 1:00 59 1:01 1:00 1:00 8:46 7:03

Pace

13% 18% 31% 10% 21% 7%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.13 59 59 7:51 148 119-171 1161 171 132-178
0.25 2:03 1:05 8:36 162 157-167 1394 170 166-172
0.38 3:02 58 7:45 163 160-166 1264 170 166-174
0.50 3:59 57 7:36 165 162-168 1253 169 168-170
0.63 4:56 58 7:42 165 162-169 1272 168 164-172
0.75 5:58 1:01 8:12 167 165-171 1368 170 168-176
0.88 6:53 55 7:19 169 167-172 1236 166 162-170
1.00 7:52 59 7:55 171 168-173 1354 166 164-168
1.13 8:52 1:00 7:56 169 167-172 1342 164 160-168
1.25 9:53 1:01 8:08 171 167-173 1391 166 164-172
1.38 10:51 59 7:51 173 171-174 1359 165 160-168
1.50 11:50 58 7:48 167 158-174 1303 165 158-172
1.63 12:48 58 7:42 167 160-170 1286 162 160-166
1.75 13:45 57 7:35 170 167-172 1289 164 162-166
1.88 14:41 57 7:34 168 165-170 1271 164 160-168
2.00 15:42 1:01 8:10 165 160-170 1347 166 164-168
2.13 16:47 1:04 8:33 162 153-167 1384 167 166-168
2.25 17:49 1:03 8:21 160 155-165 1335 166 162-168
2.38 18:48 59 7:52 167 162-169 1314 164 160-168
2.50 19:50 1:02 8:19 164 160-166 1364 166 164-168
2.63 20:54 1:04 8:29 164 159-168 1391 165 158-168
2.75 23:18 2:24 +1:22 19:14 158 132-170 3039 156 116-164
2.88 24:51 1:33 +28 12:22 171 157-183 2115 164 160-166
3.00 25:52 1:01 8:09 174 171-177 1418 163 158-170
3.13 26:37 45 6:01 172 170-174 1034 169 164-172
3.25 27:24 46 6:12 171 167-173 1060 168 166-172
3.38 28:08 44 5:52 170 168-174 998 167 164-170
3.50 28:49 42 5:33 173 170-176 961 169 164-172
3.63 29:33 43 5:47 171 171-172 990 168 166-172
3.75 30:18 46 6:04 172 167-175 1044 168 166-172
3.88 31:59 1:41 13:27 166 154-175 2232 137 102-176
4.00 33:15 1:16 10:09 175 150-188 1778 161 158-172
4.13 34:06 50 6:41 177 170-181 1182 167 166-172
4.25 34:53 48 6:22 182 179-184 1158 166 166-170
4.38 35:41 47 6:19 176 174-180 1111 166 164-170
4.50 36:29 48 6:27 179 177-182 1156 166 164-168
4.63 37:51 1:22 10:56 176 173-180 1924 162 154-170
4.75 38:34 43 5:43 177 175-179 1012 167 164-174
4.88 39:53 1:19 10:33 175 169-179 1845 165 156-174
5.00 40:57 1:04 8:29 177 174-178 1503 158 156-166
5.13 41:41 45 5:58 177 173-180 1057 168 164-172
5.25 42:22 41 5:27 177 174-180 964 168 166-170
5.38 43:03 40 5:23 174 172-175 936 167 166-168
5.50 43:47 44 5:54 174 170-177 1026 168 166-170
5.63 44:56 1:09 9:10 173 171-175 1585 162 158-170
5.75 45:43 47 6:18 172 166-176 1083 175 166-184
5.88 46:31 49 6:28 172 169-175 1112 171 166-176
6.00 47:59 1:28 11:43 172 163-179 2016 154 102-170
6.13 48:59 1:00 7:57 175 168-184 1390 165 164-170
6.25 49:41 42 5:39 169 164-175 956 171 168-176
6.38 50:56 1:15 10:00 172 167-178 1720 166 156-174
6.50 51:37 41 5:29 177 174-178 972 177 172-180
6.63 52:51 1:14 9:51 171 167-174 1684 161 146-172
6.75 53:32 41 5:28 178 173-182 972 175 168-180
6.87 54:46 1:14 9:49 169 163-172 1660 149 108-178
7.00 55:29 44 5:49 172 168-176 999 175 164-184
7.12 56:48 1:19 10:32 169 158-175 1781 156 86-176
7.25 57:26 38 5:04 175 170-181 887 181 168-188
7.37 59:28 2:02 +1:10 16:14 165 140-181 2678 173 158-182
7.50 1:00:36 1:08 9:07 172 166-177 1567 164 160-168
7.62 1:01:48 1:12 9:34 178 173-181 1704 164 160-166
7.75 1:02:53 1:05 8:40 179 175-183 1551 163 158-166
7.87 1:03:59 1:06 8:46 159 153-172 1394 164 162-166
8.00 1:05:01 1:01 8:12 172 159-181 1410 166 160-170
8.12 1:06:12 1:12 +4 9:34 173 171-176 1654 167 160-170
8.25 1:07:13 1:01 8:08 171 168-175 1391 166 164-166
8.37 1:08:14 1:01 8:05 173 169-175 1399 165 162-166
8.50 1:09:14 1:00 7:59 170 168-172 1356 164 162-168
8.62 1:10:17 1:03 8:25 171 168-175 1439 166 162-172
8.75 1:11:22 1:05 8:39 176 174-180 1523 166 162-172
8.87 1:12:25 1:03 8:25 169 163-174 1424 166 166-168
9.00 1:13:27 1:02 8:19 161 152-171 1339 166 164-168
9.12 1:14:33 1:06 8:50 159 153-168 1403 167 166-170
9.17 1:14:55 22 8:51 168 166-171 1487 169 166-172

Heart

170/188max
  • Show Beats/Mile

Cadence

165 (188 max) Stride Length: 124cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 94.6 166 9.1 1:10:49 8:00
Walk 3.1 108 0.1 2:24 25:18
Pause 2.2 - - 1:42 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:20 5:24 56.55% More
800m 2:48 5:37 62.26% More
1km 3:38 5:51 62.72% More
Mile 6:24 6:24 61.27% More
5k 22:25 7:13 59.50% More
5 miles 39:01 7:48 55.47% More
10k 49:05 7:54 55.07% More

Predictions

Dist Time Per Mile WAVA
1M 6:25 6:25 61.16
5km 22:04 7:06 60.43
5M 37:04 7:25 58.39
10km 46:59 7:34 57.53
10M 1:18:57 7:54 56.54
Half 1:45:59 8:05 55.28
20M 2:48:08 8:24 55.21
Mara 3:45:43 8:37 54.84
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