Thu 13th Dec 2018 at 12:00pm by Dickie York
Run > Intervals
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Time
52:26
-
Miles 7.55
-
Min/mi 6:57
-
Pacing
85%
-
WAVA
68.47
-
Stride(cm)
128
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Cals
513
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Cadence
181
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BPM
142
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%MHR
82.9
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B/mi 984
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Surface
Treadmill
Notes & Comments
Split Summary
===
1) 1m - 8:06(8:06/m)
2) 1m - 6:22(6:22/m)
3) 1m - 6:30(6:30/m)
4) 1m - 6:54(6:54/m)
5) 1m - 6:52(6:52/m)
6) 1m - 6:34(6:34/m)
7) 1m - 7:07(7:08/m)
8) 0.55m - 4:01(7:18/m)
10min WU @ 8mph
5min @ 10mph
2x 150m @ 12.5mph
2x 150m @ 13mph
2x 150m @ 13.5mph
Off 1200m @ 8mph
10min WD @ 8mph
===
1) 1m - 8:06(8:06/m)
2) 1m - 6:22(6:22/m)
3) 1m - 6:30(6:30/m)
4) 1m - 6:54(6:54/m)
5) 1m - 6:52(6:52/m)
6) 1m - 6:34(6:34/m)
7) 1m - 7:07(7:08/m)
8) 0.55m - 4:01(7:18/m)
10min WU @ 8mph
5min @ 10mph
2x 150m @ 12.5mph
2x 150m @ 13mph
2x 150m @ 13.5mph
Off 1200m @ 8mph
10min WD @ 8mph
8:06 6:22 6:30 6:54 6:52 6:34 7:07 4:01
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.13 | 1:23 | 1:23 | 11:07 | 92 59-112 | 1023 | 165 94-170 |
0.25 | 2:30 | 1:07 | 8:54 | 113 108-118 | 1005 | 172 170-174 |
0.38 | 3:28 | 58 | 7:43 | 123 119-125 | 949 | 177 174-178 |
0.50 | 4:23 | 55 | 7:21 | 127 125-128 | 933 | 179 178-180 |
0.63 | 5:18 | 55 | 7:18 | 129 127-132 | 942 | 180 180-180 |
0.75 | 6:14 | 56 | 7:28 | 128 126-130 | 956 | 180 180-180 |
0.88 | 7:09 | 56 | 7:25 | 129 127-130 | 956 | 180 180-180 |
1.00 | 8:05 | 56 | 7:26 | 129 128-130 | 959 | 180 180-180 |
1.13 | 9:00 | 55 | 7:17 | 129 127-130 | 939 | 180 180-180 |
1.25 | 9:55 | 55 | 7:24 | 128 127-131 | 947 | 180 178-180 |
1.38 | 10:42 | 46 | 6:09 | 136 131-146 | 837 | 186 180-190 |
1.50 | 11:26 | 45 | 5:59 | 150 146-153 | 897 | 190 190-190 |
1.63 | 12:12 | 45 | 6:03 | 153 151-156 | 925 | 190 190-190 |
1.75 | 12:56 | 45 | 5:58 | 155 153-156 | 924 | 190 190-190 |
1.88 | 13:42 | 46 | 6:06 | 157 156-158 | 959 | 190 190-190 |
2.00 | 14:27 | 45 | 5:58 | 157 157-158 | 936 | 190 190-190 |
2.13 | 15:03 | 36 | 4:48 | 160 157-165 | 769 | 201 190-208 |
2.25 | 15:53 | 50 | 6:39 | 163 154-169 | 1085 | 186 178-208 |
2.38 | 16:46 | 53 | 7:03 | 148 143-155 | 1044 | 178 178-178 |
2.50 | 17:40 | 54 | 7:16 | 138 135-144 | 1003 | 178 178-178 |
2.63 | 18:35 | 54 | 7:15 | 138 135-140 | 999 | 178 178-178 |
2.75 | 19:29 | 55 | 7:16 | 137 134-139 | 996 | 178 178-178 |
2.88 | 20:13 | 43 | 5:47 | 141 136-146 | 817 | 190 178-212 |
3.00 | 20:57 | 45 | 5:57 | 161 146-167 | 957 | 192 180-212 |
3.13 | 21:51 | 54 | 7:13 | 149 144-159 | 1075 | 179 178-180 |
3.25 | 22:46 | 54 | 7:15 | 142 139-145 | 1028 | 178 178-178 |
3.38 | 23:40 | 54 | 7:15 | 139 138-142 | 1007 | 178 178-178 |
3.50 | 24:35 | 55 | 7:20 | 141 139-143 | 1035 | 179 178-180 |
3.63 | 25:21 | 46 | 6:06 | 143 140-152 | 871 | 185 178-212 |
3.75 | 26:03 | 43 | 5:42 | 165 154-169 | 941 | 199 180-218 |
3.88 | 26:57 | 53 | 7:05 | 153 145-163 | 1084 | 179 178-180 |
4.00 | 27:51 | 54 | 7:14 | 142 141-145 | 1027 | 178 178-178 |
4.13 | 28:44 | 54 | 7:09 | 140 138-142 | 1000 | 178 178-178 |
4.25 | 29:39 | 55 | 7:17 | 140 138-143 | 1019 | 178 178-178 |
4.38 | 30:29 | 51 | 6:44 | 142 141-146 | 957 | 180 178-200 |
4.50 | 31:06 | 37 | 4:56 | 161 146-169 | 794 | 208 182-216 |
4.63 | 32:01 | 54 | 7:15 | 159 149-167 | 1152 | 179 178-180 |
4.75 | 32:54 | 53 | 7:02 | 146 142-150 | 1028 | 178 178-178 |
4.88 | 33:49 | 55 | 7:22 | 141 139-142 | 1040 | 178 178-178 |
5.00 | 34:43 | 54 | 7:10 | 142 140-144 | 1018 | 178 178-178 |
5.13 | 35:37 | 54 | 7:14 | 141 139-143 | 1020 | 178 178-184 |
5.25 | 36:11 | 34 | 4:30 | 159 143-172 | 716 | 216 188-226 |
5.38 | 37:04 | 53 | 7:05 | 165 156-173 | 1169 | 180 178-200 |
5.50 | 37:59 | 55 | 7:20 | 149 143-156 | 1093 | 178 178-178 |
5.63 | 38:52 | 53 | 7:02 | 142 140-144 | 999 | 178 178-178 |
5.75 | 39:47 | 55 | 7:23 | 141 140-143 | 1041 | 178 178-178 |
5.88 | 40:41 | 54 | 7:10 | 141 139-145 | 1011 | 178 178-178 |
6.00 | 41:16 | 36 | 4:46 | 152 144-168 | 725 | 204 178-220 |
6.13 | 42:05 | 48 | 6:27 | 168 160-173 | 1084 | 188 180-220 |
6.25 | 42:58 | 53 | 7:08 | 151 145-160 | 1076 | 180 178-180 |
6.38 | 43:53 | 55 | 7:17 | 144 141-148 | 1048 | 178 178-178 |
6.50 | 44:47 | 54 | 7:12 | 140 138-143 | 1009 | 178 178-178 |
6.63 | 45:41 | 54 | 7:10 | 143 142-145 | 1025 | 178 178-178 |
6.75 | 46:36 | 55 | 7:22 | 141 139-143 | 1038 | 178 178-178 |
6.87 | 47:30 | 54 | 7:11 | 142 140-145 | 1020 | 178 178-178 |
7.00 | 48:24 | 55 | 7:16 | 140 139-143 | 1017 | 178 178-178 |
7.12 | 49:19 | 55 | 7:18 | 142 141-143 | 1037 | 178 178-178 |
7.25 | 50:13 | 54 | 7:15 | 141 140-141 | 1021 | 178 178-178 |
7.37 | 51:08 | 54 | 7:15 | 142 140-144 | 1028 | 178 178-178 |
7.50 | 52:02 | 55 | 7:18 | 140 138-142 | 1022 | 178 178-178 |
7.55 | 52:25 | 23 | 7:39 | 139 139-140 | 1064 | 178 178-180 |
Heart
142/173max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
181 (226 max)
Stride Length: 128cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.8 | 181 | 7.5 | 52:19 | 6:56 |
Walk | 0.2 | 112 | 0 | 5 | 19:10 |
Still | 0.0 | - | - | 1 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:38 | 5:38 | 75.03 |
5km | 19:41 | 6:20 | 73.06 |
5M | 33:17 | 6:39 | 70.31 |
10km | 42:18 | 6:48 | 69.07 |
10M | 1:11:30 | 7:09 | 67.52 |
Half | 1:36:18 | 7:21 | 65.81 |
20M | 2:33:36 | 7:41 | 65.38 |
Mara | 3:26:55 | 7:54 | 64.71 |
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