Thu 6th Dec 2018 at 12:00pm by Hawkins
Run > Intervals
- breezy
- Follow User
- 0 👍
-
Time
40:47
-
Miles 5.25
-
Min/mi 7:46
-
Pacing
93%
-
WAVA
56.20
-
Stride(cm)
114
-
Cals
598
-
Cadence
181
-
BPM
160
-
%MHR
77
-
B/mi 1245
-
Surface
Road
Notes & Comments
My standard lunch hour interval session, which was tough going on the pesky foot.
Split Summary
===
1) 1m - 8:19(8:19/m) 139/149bpm 103cal 7.21/7.62mph
2) 1m - 7:32(7:32/m) 155/169bpm 108cal 7.96/8.22mph
3) 1m - 7:05(7:05/m) 163/170bpm 106cal 8.48/8.89mph
4) 1m - 7:36(7:36/m) 173/179bpm 120cal 7.89/8.27mph
5) 1m - 8:09(8:09/m) 172/181bpm 128cal 7.36/8.1mph
6) 0.25m - 2:06(8:15/m) 172/182bpm 33cal 7.28/7.51mph
Split Summary
===
1) 1m - 8:19(8:19/m) 139/149bpm 103cal 7.21/7.62mph
2) 1m - 7:32(7:32/m) 155/169bpm 108cal 7.96/8.22mph
3) 1m - 7:05(7:05/m) 163/170bpm 106cal 8.48/8.89mph
4) 1m - 7:36(7:36/m) 173/179bpm 120cal 7.89/8.27mph
5) 1m - 8:09(8:09/m) 172/181bpm 128cal 7.36/8.1mph
6) 0.25m - 2:06(8:15/m) 172/182bpm 33cal 7.28/7.51mph
8:19 7:32 7:05 7:36 8:09 2:06
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 36 | 36 | 9:30 | 117 93-139 | 1111 | 165 120-170 |
0.13 | 1:07 | 32 | 8:27 | 141 136-145 | 1190 | 167 164-170 |
0.19 | 1:40 | 33 | 8:49 | 140 138-141 | 1234 | 170 170-170 |
0.25 | 2:13 | 33 | 8:45 | 135 134-136 | 1182 | 173 172-174 |
0.31 | 2:44 | 31 | 8:17 | 137 134-139 | 1134 | 173 172-176 |
0.38 | 3:14 | 30 | 7:57 | 139 138-139 | 1104 | 173 172-174 |
0.44 | 3:45 | 31 | 8:21 | 141 140-142 | 1178 | 173 172-174 |
0.50 | 4:16 | 30 | 8:05 | 141 139-142 | 1140 | 174 174-176 |
0.56 | 4:45 | 30 | 7:54 | 144 142-145 | 1137 | 175 174-178 |
0.63 | 5:15 | 30 | 7:54 | 141 138-143 | 1114 | 176 176-176 |
0.69 | 5:45 | 30 | 8:02 | 137 135-139 | 1101 | 175 174-176 |
0.75 | 6:16 | 31 | 8:12 | 141 138-144 | 1157 | 175 174-176 |
0.81 | 6:48 | 32 | 8:34 | 144 142-147 | 1234 | 174 170-176 |
0.88 | 7:19 | 31 | 8:17 | 147 144-148 | 1216 | 176 174-176 |
0.94 | 7:49 | 30 | 8:02 | 146 145-147 | 1174 | 175 170-176 |
1.00 | 8:19 | 30 | 8:02 | 147 146-147 | 1182 | 176 174-178 |
1.06 | 8:47 | 28 | 7:25 | 146 145-147 | 1083 | 178 174-180 |
1.13 | 9:15 | 28 | 7:27 | 153 150-154 | 1139 | 182 180-184 |
1.19 | 9:44 | 29 | 7:48 | 154 152-156 | 1202 | 182 180-184 |
1.25 | 10:12 | 28 | 7:27 | 153 151-154 | 1139 | 182 180-184 |
1.31 | 10:40 | 28 | 7:27 | 152 149-154 | 1132 | 182 178-184 |
1.38 | 11:07 | 27 | 7:09 | 153 152-154 | 1094 | 183 182-184 |
1.44 | 11:35 | 28 | 7:33 | 154 153-155 | 1163 | 182 182-184 |
1.50 | 12:04 | 29 | 7:44 | 152 150-153 | 1175 | 182 180-184 |
1.56 | 12:35 | 31 | 8:16 | 155 152-158 | 1281 | 181 180-184 |
1.63 | 13:03 | 28 | 7:20 | 156 155-157 | 1144 | 185 182-188 |
1.69 | 13:31 | 28 | 7:36 | 164 158-168 | 1245 | 186 184-188 |
1.75 | 13:59 | 28 | 7:22 | 162 160-164 | 1194 | 184 182-184 |
1.81 | 14:27 | 28 | 7:31 | 159 158-160 | 1194 | 184 182-184 |
1.88 | 14:54 | 27 | 7:19 | 161 155-167 | 1177 | 183 182-184 |
1.94 | 15:23 | 29 | 7:38 | 158 156-160 | 1206 | 185 182-186 |
2.00 | 15:52 | 28 | 7:36 | 155 149-161 | 1177 | 184 182-186 |
2.06 | 16:16 | 25 | 6:39 | 160 157-162 | 1063 | 188 184-190 |
2.13 | 16:42 | 26 | 6:54 | 161 159-163 | 1112 | 189 188-190 |
2.19 | 17:07 | 25 | 6:39 | 163 162-164 | 1083 | 190 190-192 |
2.25 | 17:33 | 26 | 6:57 | 166 164-167 | 1154 | 190 190-190 |
2.31 | 17:59 | 26 | 6:56 | 165 164-166 | 1145 | 189 188-190 |
2.38 | 18:25 | 26 | 6:57 | 164 162-165 | 1140 | 189 188-190 |
2.44 | 18:53 | 28 | 7:27 | 165 163-167 | 1228 | 189 188-190 |
2.50 | 19:19 | 26 | 6:59 | 166 164-168 | 1159 | 190 188-192 |
2.56 | 19:45 | 25 | 6:47 | 165 163-166 | 1120 | 190 188-190 |
2.63 | 20:12 | 27 | 7:11 | 167 166-169 | 1198 | 189 186-190 |
2.69 | 20:39 | 27 | 7:14 | 167 166-169 | 1209 | 188 186-190 |
2.75 | 21:06 | 27 | 7:12 | 165 163-166 | 1188 | 189 188-190 |
2.81 | 21:33 | 27 | 7:18 | 165 165-167 | 1206 | 187 186-190 |
2.88 | 22:01 | 28 | 7:25 | 161 155-165 | 1193 | 188 186-190 |
2.94 | 22:28 | 27 | 7:13 | 156 154-157 | 1126 | 188 186-188 |
3.00 | 22:56 | 28 | 7:25 | 160 158-163 | 1185 | 189 188-190 |
3.06 | 23:25 | 29 | 7:40 | 167 165-170 | 1281 | 185 182-188 |
3.13 | 23:55 | 30 | 8:01 | 172 168-176 | 1379 | 185 184-188 |
3.19 | 24:23 | 28 | 7:32 | 175 173-177 | 1319 | 185 182-188 |
3.25 | 24:51 | 28 | 7:25 | 172 171-174 | 1277 | 186 184-186 |
3.31 | 25:19 | 28 | 7:33 | 174 173-175 | 1314 | 186 182-188 |
3.38 | 25:48 | 28 | 7:35 | 172 171-174 | 1304 | 186 182-190 |
3.44 | 26:18 | 30 | 8:07 | 173 171-175 | 1405 | 186 184-190 |
3.50 | 26:47 | 29 | 7:40 | 173 171-176 | 1327 | 187 186-188 |
3.56 | 27:16 | 29 | 7:38 | 174 173-175 | 1329 | 187 186-188 |
3.63 | 27:42 | 26 | 7:02 | 173 173-174 | 1218 | 189 188-190 |
3.69 | 28:10 | 28 | 7:28 | 173 169-176 | 1292 | 187 184-188 |
3.75 | 28:39 | 29 | 7:49 | 172 168-177 | 1344 | 182 176-188 |
3.81 | 29:07 | 28 | 7:27 | 177 175-179 | 1320 | 184 180-186 |
3.88 | 29:35 | 27 | 7:18 | 175 172-178 | 1279 | 184 180-186 |
3.94 | 30:03 | 28 | 7:31 | 174 173-176 | 1308 | 186 184-188 |
4.00 | 30:32 | 29 | 7:50 | 177 177-178 | 1387 | 184 182-186 |
4.06 | 31:02 | 30 | 8:00 | 177 174-179 | 1415 | 182 180-184 |
4.13 | 31:32 | 30 | 8:02 | 174 172-176 | 1399 | 182 180-182 |
4.19 | 32:03 | 31 | 8:14 | 172 170-173 | 1417 | 180 176-182 |
4.25 | 32:33 | 30 | 8:04 | 173 172-175 | 1395 | 181 180-182 |
4.31 | 33:07 | 33 | 8:49 | 173 172-174 | 1526 | 178 174-180 |
4.38 | 33:35 | 29 | 7:41 | 173 172-174 | 1330 | 181 180-182 |
4.44 | 34:05 | 30 | 7:55 | 172 170-173 | 1362 | 181 180-182 |
4.50 | 34:36 | 31 | 8:14 | 170 168-171 | 1401 | 182 182-182 |
4.56 | 35:06 | 30 | 8:00 | 173 172-174 | 1385 | 180 178-182 |
4.62 | 35:36 | 30 | 7:59 | 171 170-172 | 1366 | 182 180-184 |
4.69 | 36:06 | 30 | 8:08 | 172 170-175 | 1398 | 182 180-184 |
4.75 | 36:38 | 31 | 8:19 | 172 170-175 | 1431 | 180 178-182 |
4.81 | 37:09 | 31 | 8:23 | 169 168-171 | 1417 | 181 180-182 |
4.87 | 37:40 | 30 | 8:08 | 172 171-172 | 1399 | 178 176-180 |
4.94 | 38:10 | 31 | 8:13 | 170 168-171 | 1398 | 179 176-180 |
5.00 | 38:41 | 31 | 8:16 | 167 166-168 | 1379 | 178 176-180 |
5.06 | 39:14 | 33 | 8:45 | 169 165-172 | 1478 | 177 172-182 |
5.12 | 39:44 | 30 | 8:03 | 174 170-180 | 1402 | 177 176-178 |
5.19 | 40:14 | 30 | 7:54 | 176 169-182 | 1389 | 179 178-180 |
5.25 | 40:46 | 32 | 8:32 | 169 166-171 | 1442 | 180 178-180 |
5.25 | 40:48 | 2 | 7:41 | 171 171-171 | 1314 | 182 182-182 |
Heart
160/182max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
181 (192 max)
Stride Length: 114cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 100.0 | 181 | 5.3 | 40:48 | 7:46 |
Walk | 0.0 | 120 | 0 | 0 | NAN:00:00 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:28 | 6:28 | 61.12 |
5km | 22:47 | 7:20 | 58.96 |
5M | 38:38 | 7:44 | 56.43 |
10km | 49:10 | 7:55 | 55.33 |
10M | 1:23:23 | 8:20 | 53.86 |
Half | 1:52:32 | 8:35 | 52.37 |
20M | 2:59:59 | 9:00 | 51.89 |
Mara | 4:02:54 | 9:16 | 51.26 |
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