Tue 25th Dec 2018 at 9:00am by Phill_Young
Run > Intervals
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Time
34:40
-
Miles 4.94
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Min/mi 7:01
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Pacing
78%
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WAVA
64.60
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Stride(cm)
118
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Cals
463
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Cadence
195
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BPM
152
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%MHR
76.8
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B/mi 1068
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Surface
Trail
Notes & Comments
Split Summary
===
1) 0.25m - 1:22(5:30/m) 150/169bpm 17cal 10.92/12.31mph
2) 0.28m - 2:28(8:50/m) 145/169bpm 33cal 6.8/10.12mph
3) 0.25m - 1:21(5:25/m) 159/172bpm 20cal 11.07/11.56mph
4) 0.26m - 2:13(8:38/m) 147/172bpm 30cal 6.95/10.83mph
5) 0.25m - 1:23(5:34/m) 158/170bpm 20cal 10.79/11.42mph
6) 0.27m - 2:10(8:10/m) 157/170bpm 32cal 7.35/8.93mph
7) 0.25m - 1:19(5:20/m) 160/170bpm 20cal 11.26/11.65mph
8) 0.27m - 2:17(8:27/m) 150/170bpm 30cal 7.09/11.42mph
9) 0.25m - 1:23(5:32/m) 160/168bpm 20cal 10.83/11.96mph
10) 0.16m - 1:27(9:02/m) 148/169bpm 19cal 6.64/10.94mph
11) 0.25m - 1:26(5:46/m) 160/170bpm 21cal 10.41/11.63mph
12) 0.19m - 1:44(9:14/m) 146/170bpm 21cal 6.5/10.44mph
13) 0.25m - 1:29(6:00/m) 159/170bpm 21cal 10/11.65mph
14) 0.21m - 1:52(8:51/m) 146/170bpm 22cal 6.78/9.89mph
15) 0.25m - 1:22(5:31/m) 159/172bpm 20cal 10.88/11.94mph
16) 0.27m - 2:17(8:20/m) 147/172bpm 28cal 7.2/11.06mph
17) 0.25m - 1:21(5:26/m) 158/171bpm 18cal 11.05/11.86mph
18) 0.27m - 2:16(8:24/m) 146/170bpm 27cal 7.15/11.08mph
19) 0.25m - 1:23(5:32/m) 157/171bpm 18cal 10.84/11.19mph
20) 0.28m - 2:08(7:43/m) 149/166bpm 26cal 7.78/11.08mph
===
1) 0.25m - 1:22(5:30/m) 150/169bpm 17cal 10.92/12.31mph
2) 0.28m - 2:28(8:50/m) 145/169bpm 33cal 6.8/10.12mph
3) 0.25m - 1:21(5:25/m) 159/172bpm 20cal 11.07/11.56mph
4) 0.26m - 2:13(8:38/m) 147/172bpm 30cal 6.95/10.83mph
5) 0.25m - 1:23(5:34/m) 158/170bpm 20cal 10.79/11.42mph
6) 0.27m - 2:10(8:10/m) 157/170bpm 32cal 7.35/8.93mph
7) 0.25m - 1:19(5:20/m) 160/170bpm 20cal 11.26/11.65mph
8) 0.27m - 2:17(8:27/m) 150/170bpm 30cal 7.09/11.42mph
9) 0.25m - 1:23(5:32/m) 160/168bpm 20cal 10.83/11.96mph
10) 0.16m - 1:27(9:02/m) 148/169bpm 19cal 6.64/10.94mph
11) 0.25m - 1:26(5:46/m) 160/170bpm 21cal 10.41/11.63mph
12) 0.19m - 1:44(9:14/m) 146/170bpm 21cal 6.5/10.44mph
13) 0.25m - 1:29(6:00/m) 159/170bpm 21cal 10/11.65mph
14) 0.21m - 1:52(8:51/m) 146/170bpm 22cal 6.78/9.89mph
15) 0.25m - 1:22(5:31/m) 159/172bpm 20cal 10.88/11.94mph
16) 0.27m - 2:17(8:20/m) 147/172bpm 28cal 7.2/11.06mph
17) 0.25m - 1:21(5:26/m) 158/171bpm 18cal 11.05/11.86mph
18) 0.27m - 2:16(8:24/m) 146/170bpm 27cal 7.15/11.08mph
19) 0.25m - 1:23(5:32/m) 157/171bpm 18cal 10.84/11.19mph
20) 0.28m - 2:08(7:43/m) 149/166bpm 26cal 7.78/11.08mph
1:22 2:28 1:21 2:13 1:23 2:10 1:19 2:17 1:23 1:27 1:26 1:44 1:29 1:52 1:22 2:17 1:21 2:16 1:23 2:08
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 22 | 22 | 5:51 | 118 92-153 | 690 | 200 68-226 |
0.13 | 44 | 22 | 5:53 | 158 155-161 | 931 | 221 218-224 |
0.19 | 1:03 | 19 | 5:06 | 164 161-168 | 836 | 220 218-222 |
0.25 | 1:22 | 19 | 5:08 | 168 166-169 | 863 | 221 220-222 |
0.31 | 2:05 | 42 | 11:16 | 160 149-169 | 1802 | 178 166-200 |
0.38 | 2:35 | 30 | 8:05 | 144 141-148 | 1163 | 183 182-186 |
0.44 | 3:08 | 33 | 8:43 | 139 136-141 | 1212 | 183 182-184 |
0.50 | 3:36 | 28 | 7:33 | 134 132-136 | 1011 | 183 182-184 |
0.56 | 4:02 | 26 | 6:49 | 135 129-142 | 921 | 194 160-222 |
0.63 | 4:21 | 19 | 5:11 | 152 144-158 | 788 | 212 208-216 |
0.69 | 4:42 | 21 | 5:34 | 163 159-166 | 908 | 216 214-220 |
0.75 | 5:02 | 20 | 5:16 | 169 166-171 | 890 | 215 212-218 |
0.81 | 5:34 | 32 | 8:36 | 167 160-172 | 1435 | 185 158-218 |
0.88 | 6:05 | 31 | 8:19 | 152 145-159 | 1263 | 183 180-184 |
0.94 | 6:35 | 30 | 8:00 | 141 137-145 | 1127 | 184 182-186 |
1.00 | 7:05 | 30 | 8:06 | 136 135-139 | 1101 | 185 182-188 |
1.06 | 7:34 | 29 | 7:39 | 138 136-142 | 1056 | 189 170-210 |
1.13 | 7:56 | 22 | 5:56 | 150 143-159 | 889 | 210 206-214 |
1.19 | 8:15 | 19 | 5:02 | 163 159-166 | 821 | 209 204-212 |
1.25 | 8:34 | 18 | 4:56 | 167 165-168 | 823 | 206 184-210 |
1.31 | 9:04 | 30 | 8:07 | 168 165-170 | 1364 | 194 166-216 |
1.38 | 9:34 | 30 | 8:01 | 161 158-166 | 1292 | 190 184-192 |
1.44 | 10:04 | 30 | 7:56 | 159 158-161 | 1261 | 191 190-194 |
1.50 | 10:31 | 27 | 7:12 | 154 149-158 | 1110 | 184 178-192 |
1.56 | 11:02 | 31 | 8:13 | 148 145-149 | 1216 | 186 164-210 |
1.63 | 11:22 | 20 | 5:24 | 153 148-158 | 826 | 208 206-210 |
1.69 | 11:42 | 20 | 5:17 | 160 158-162 | 846 | 211 210-214 |
1.75 | 12:02 | 20 | 5:20 | 166 162-169 | 885 | 214 212-216 |
1.81 | 12:26 | 24 | 6:26 | 169 167-170 | 1086 | 198 170-214 |
1.88 | 12:59 | 33 | 8:52 | 161 155-166 | 1427 | 183 174-186 |
1.94 | 13:29 | 29 | 7:51 | 148 142-155 | 1162 | 185 182-188 |
2.00 | 13:58 | 29 | 7:44 | 140 139-142 | 1083 | 185 184-188 |
2.06 | 14:31 | 33 | 8:48 | 142 139-146 | 1249 | 183 180-186 |
2.13 | 14:51 | 21 | 5:34 | 149 144-154 | 830 | 205 172-212 |
2.19 | 15:12 | 21 | 5:28 | 159 154-163 | 870 | 212 206-214 |
2.25 | 15:35 | 23 | 6:06 | 164 162-166 | 1002 | 207 182-216 |
2.31 | 15:55 | 20 | 5:23 | 167 165-168 | 900 | 213 190-216 |
2.38 | 16:27 | 32 | 8:35 | 160 150-169 | 1374 | 180 172-182 |
2.44 | 17:03 | 36 | 9:38 | 143 138-151 | 1378 | 181 168-186 |
2.50 | 17:34 | 31 | 8:10 | 139 137-146 | 1136 | 191 178-216 |
2.56 | 17:57 | 23 | 6:01 | 154 146-160 | 926 | 215 214-218 |
2.63 | 18:14 | 18 | 4:45 | 164 160-167 | 780 | 216 214-218 |
2.69 | 18:34 | 19 | 5:08 | 168 166-170 | 863 | 217 214-218 |
2.75 | 19:03 | 30 | 7:54 | 168 165-170 | 1327 | 197 174-218 |
2.81 | 19:40 | 36 | 9:42 | 152 142-165 | 1475 | 177 170-182 |
2.88 | 20:12 | 33 | 8:43 | 137 133-141 | 1195 | 180 178-182 |
2.94 | 20:42 | 30 | 7:53 | 135 131-142 | 1063 | 189 178-222 |
3.00 | 21:04 | 22 | 5:48 | 151 143-157 | 877 | 216 214-218 |
3.06 | 21:23 | 20 | 5:14 | 162 157-166 | 848 | 217 214-218 |
3.13 | 21:45 | 22 | 5:49 | 167 165-169 | 970 | 216 214-218 |
3.19 | 22:17 | 31 | 8:23 | 168 165-170 | 1408 | 194 174-218 |
3.25 | 22:53 | 37 | 9:46 | 153 143-164 | 1495 | 178 174-180 |
3.31 | 23:23 | 30 | 7:55 | 139 136-143 | 1101 | 182 178-184 |
3.38 | 23:56 | 33 | 8:54 | 135 132-137 | 1201 | 182 172-210 |
3.44 | 24:16 | 20 | 5:18 | 145 135-154 | 768 | 215 212-216 |
3.50 | 24:38 | 22 | 5:54 | 160 155-164 | 943 | 216 214-218 |
3.56 | 25:00 | 21 | 5:42 | 167 165-170 | 951 | 217 214-218 |
3.63 | 25:18 | 18 | 4:53 | 171 169-172 | 835 | 216 214-218 |
3.69 | 25:53 | 35 | 9:16 | 165 156-172 | 1528 | 182 170-190 |
3.75 | 26:23 | 31 | 8:09 | 149 144-155 | 1214 | 183 182-186 |
3.81 | 26:52 | 29 | 7:47 | 140 138-143 | 1091 | 185 184-186 |
3.88 | 27:23 | 30 | 8:05 | 137 135-138 | 1107 | 183 182-186 |
3.94 | 27:47 | 24 | 6:29 | 136 132-146 | 882 | 198 178-218 |
4.00 | 28:08 | 21 | 5:30 | 154 147-160 | 848 | 217 216-218 |
4.06 | 28:28 | 21 | 5:31 | 164 161-167 | 904 | 216 216-218 |
4.13 | 28:48 | 20 | 5:22 | 168 166-170 | 901 | 217 214-220 |
4.19 | 29:19 | 31 | 8:12 | 166 159-171 | 1361 | 186 162-220 |
4.25 | 29:51 | 32 | 8:24 | 150 143-158 | 1260 | 183 180-184 |
4.31 | 30:21 | 30 | 8:03 | 140 137-143 | 1126 | 185 184-186 |
4.38 | 30:50 | 29 | 7:39 | 137 133-139 | 1048 | 185 182-186 |
4.44 | 31:20 | 30 | 8:02 | 135 133-139 | 1085 | 189 176-214 |
4.50 | 31:40 | 21 | 5:30 | 147 139-155 | 809 | 215 214-218 |
4.56 | 32:00 | 20 | 5:20 | 161 156-165 | 859 | 216 214-218 |
4.62 | 32:21 | 20 | 5:28 | 166 165-168 | 906 | 216 214-218 |
4.69 | 32:46 | 25 | 6:36 | 167 160-171 | 1102 | 198 164-220 |
4.75 | 33:15 | 29 | 7:47 | 159 155-165 | 1237 | 188 182-192 |
4.81 | 33:43 | 28 | 7:29 | 149 145-154 | 1116 | 189 186-192 |
4.87 | 34:13 | 30 | 8:00 | 142 140-146 | 1135 | 189 186-192 |
4.94 | 34:40 | 27 | 7:33 | 137 135-141 | 1034 | 187 174-188 |
Heart
152/172max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
195 (226 max)
Stride Length: 118cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.9 | 195 | 4.9 | 34:38 | 7:01 |
Walk | 0.1 | 68 | 0 | 2 | 7:00 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:45 | 5:45 | 71.31 |
5km | 20:35 | 6:38 | 67.74 |
5M | 35:08 | 7:02 | 64.50 |
10km | 44:52 | 7:13 | 63.03 |
10M | 1:16:35 | 7:40 | 60.97 |
Half | 1:43:45 | 7:55 | 59.06 |
20M | 2:46:55 | 8:21 | 58.17 |
Mara | 3:46:06 | 8:38 | 57.26 |
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