Tue 8th Jan 2019 at 12:00pm by Phill_Young
Run > Intervals
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Time
23:39
-
Miles 3.84
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Min/mi 6:10
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Pacing
82%
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WAVA
73.28
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Stride(cm)
130
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Cals
348
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Cadence
201
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BPM
162
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%MHR
81.6
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B/mi 995
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.62m - 3:31(5:39/m) 164/174bpm 52cal 10.61/11.02mph
2) 0.18m - 1:30(8:25/m) 154/171bpm 21cal 7.13/11.04mph
3) 0.62m - 3:32(5:42/m) 164/168bpm 54cal 10.54/11mph
4) 0.18m - 1:30(8:08/m) 148/163bpm 20cal 7.38/10.96mph
5) 0.62m - 3:31(5:40/m) 167/173bpm 54cal 10.6/11.17mph
6) 0.19m - 1:30(8:02/m) 154/172bpm 21cal 7.47/10.85mph
7) 0.62m - 3:33(5:42/m) 162/173bpm 53cal 10.51/11.15mph
8) 0.18m - 1:30(8:34/m) 153/172bpm 20cal 7.01/10.81mph
9) 0.62m - 3:31(5:39/m) 166/176bpm 53cal 10.62/11.1mph
===
1) 0.62m - 3:31(5:39/m) 164/174bpm 52cal 10.61/11.02mph
2) 0.18m - 1:30(8:25/m) 154/171bpm 21cal 7.13/11.04mph
3) 0.62m - 3:32(5:42/m) 164/168bpm 54cal 10.54/11mph
4) 0.18m - 1:30(8:08/m) 148/163bpm 20cal 7.38/10.96mph
5) 0.62m - 3:31(5:40/m) 167/173bpm 54cal 10.6/11.17mph
6) 0.19m - 1:30(8:02/m) 154/172bpm 21cal 7.47/10.85mph
7) 0.62m - 3:33(5:42/m) 162/173bpm 53cal 10.51/11.15mph
8) 0.18m - 1:30(8:34/m) 153/172bpm 20cal 7.01/10.81mph
9) 0.62m - 3:31(5:39/m) 166/176bpm 53cal 10.62/11.1mph
3:31 1:30 3:32 1:30 3:31 1:30 3:33 1:30 3:31
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 22 | 22 | 5:59 | 128 102-154 | 765 | 203 106-212 |
0.13 | 45 | 22 | 5:54 | 158 154-161 | 932 | 208 204-210 |
0.19 | 1:07 | 22 | 5:58 | 163 161-166 | 973 | 208 204-212 |
0.25 | 1:26 | 19 | 5:11 | 168 166-169 | 870 | 208 206-210 |
0.31 | 1:49 | 22 | 5:59 | 170 168-171 | 1018 | 210 208-212 |
0.38 | 2:10 | 21 | 5:33 | 171 170-172 | 950 | 208 206-210 |
0.44 | 2:29 | 20 | 5:17 | 173 172-173 | 915 | 209 206-210 |
0.50 | 2:51 | 21 | 5:41 | 173 172-174 | 982 | 209 208-210 |
0.56 | 3:12 | 21 | 5:37 | 172 171-174 | 967 | 208 208-210 |
0.63 | 3:32 | 20 | 5:17 | 172 170-173 | 907 | 209 206-210 |
0.69 | 4:01 | 30 | 7:52 | 165 159-171 | 1299 | 185 182-208 |
0.75 | 4:34 | 33 | 8:46 | 152 147-159 | 1333 | 183 180-186 |
0.81 | 5:06 | 32 | 8:34 | 142 138-147 | 1216 | 185 180-210 |
0.88 | 5:25 | 19 | 5:09 | 153 143-159 | 789 | 209 206-210 |
0.94 | 5:47 | 22 | 5:51 | 163 160-165 | 953 | 206 204-208 |
1.00 | 6:09 | 21 | 5:41 | 165 164-167 | 939 | 205 204-208 |
1.06 | 6:29 | 21 | 5:31 | 165 164-167 | 909 | 205 204-208 |
1.13 | 6:51 | 22 | 5:45 | 166 165-167 | 956 | 206 204-208 |
1.19 | 7:12 | 21 | 5:39 | 166 165-167 | 937 | 205 204-206 |
1.25 | 7:34 | 22 | 5:44 | 167 166-168 | 958 | 205 204-206 |
1.31 | 7:55 | 22 | 5:46 | 166 165-168 | 956 | 204 202-206 |
1.38 | 8:18 | 23 | 6:01 | 165 163-166 | 992 | 203 200-204 |
1.44 | 8:40 | 22 | 5:49 | 163 161-165 | 948 | 200 182-204 |
1.50 | 9:10 | 31 | 8:11 | 154 150-161 | 1259 | 183 172-188 |
1.56 | 9:42 | 31 | 8:24 | 145 139-150 | 1217 | 182 176-188 |
1.63 | 10:12 | 30 | 7:56 | 138 135-143 | 1096 | 186 180-206 |
1.69 | 10:32 | 20 | 5:25 | 153 144-159 | 828 | 209 206-210 |
1.75 | 10:55 | 23 | 6:09 | 163 160-166 | 1002 | 210 208-212 |
1.81 | 11:16 | 21 | 5:33 | 168 166-170 | 931 | 212 210-212 |
1.88 | 11:35 | 19 | 5:12 | 170 168-172 | 883 | 211 210-212 |
1.94 | 11:56 | 21 | 5:32 | 171 169-171 | 947 | 212 210-212 |
2.00 | 12:17 | 21 | 5:38 | 172 171-173 | 969 | 209 208-210 |
2.06 | 12:38 | 21 | 5:35 | 171 170-173 | 954 | 207 202-208 |
2.13 | 12:59 | 21 | 5:42 | 170 169-172 | 970 | 209 204-212 |
2.19 | 13:20 | 21 | 5:35 | 171 170-172 | 953 | 210 210-212 |
2.25 | 13:46 | 25 | 6:47 | 170 168-172 | 1153 | 199 176-212 |
2.31 | 14:17 | 32 | 8:25 | 160 154-168 | 1345 | 179 176-180 |
2.38 | 14:44 | 27 | 7:11 | 149 144-153 | 1070 | 179 178-180 |
2.44 | 15:13 | 29 | 7:45 | 142 139-145 | 1101 | 186 178-204 |
2.50 | 15:34 | 21 | 5:33 | 151 145-156 | 837 | 207 202-210 |
2.56 | 15:55 | 21 | 5:34 | 161 157-164 | 895 | 209 208-212 |
2.63 | 16:17 | 22 | 5:48 | 164 162-165 | 951 | 206 204-208 |
2.69 | 16:37 | 21 | 5:33 | 163 162-165 | 903 | 205 204-206 |
2.75 | 16:58 | 21 | 5:29 | 163 161-165 | 893 | 206 206-208 |
2.81 | 17:20 | 22 | 5:49 | 164 163-166 | 954 | 204 202-208 |
2.88 | 17:41 | 22 | 5:46 | 165 165-167 | 952 | 205 202-208 |
2.94 | 18:04 | 22 | 5:58 | 166 165-168 | 991 | 207 194-214 |
3.00 | 18:25 | 21 | 5:34 | 169 168-171 | 941 | 211 208-212 |
3.06 | 18:50 | 25 | 6:39 | 170 166-173 | 1131 | 197 176-212 |
3.13 | 19:22 | 33 | 8:46 | 159 152-167 | 1393 | 178 174-180 |
3.19 | 19:56 | 33 | 8:52 | 145 141-152 | 1286 | 179 178-182 |
3.25 | 20:22 | 26 | 6:56 | 143 139-149 | 991 | 193 180-208 |
3.31 | 20:42 | 20 | 5:27 | 156 151-161 | 851 | 210 208-212 |
3.38 | 21:03 | 21 | 5:36 | 165 161-167 | 924 | 211 210-212 |
3.44 | 21:25 | 22 | 5:44 | 168 167-169 | 963 | 209 208-210 |
3.50 | 21:46 | 21 | 5:40 | 168 167-170 | 952 | 207 206-208 |
3.56 | 22:08 | 22 | 5:52 | 167 166-167 | 981 | 208 204-210 |
3.63 | 22:28 | 20 | 5:23 | 168 167-169 | 904 | 211 210-212 |
3.69 | 22:50 | 22 | 5:46 | 171 169-172 | 987 | 211 210-212 |
3.75 | 23:13 | 23 | 6:05 | 172 171-173 | 1045 | 211 210-212 |
3.81 | 23:32 | 19 | 5:04 | 174 174-175 | 881 | 210 208-212 |
3.84 | 23:39 | 7 | 5:13 | 175 174-176 | 913 | 211 206-212 |
Cadence
201 (214 max)
Stride Length: 130cm
Run: 99.9%
Walk: 0.1%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:13 | 5:13 | 78.60 |
5km | 18:38 | 6:00 | 74.83 |
5M | 31:49 | 6:22 | 71.23 |
10km | 40:37 | 6:32 | 69.62 |
10M | 1:09:21 | 6:56 | 67.33 |
Half | 1:33:56 | 7:10 | 65.23 |
20M | 2:31:08 | 7:33 | 64.24 |
Mara | 3:24:44 | 7:49 | 63.24 |
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