Tue 15th Jan 2019 at 12:00pm by Phill_Young
Run > Intervals
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Time
28:18
-
Miles 4.17
-
Min/mi 6:47
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Pacing
43%
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WAVA
66.58
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Stride(cm)
121
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Cals
409
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Cadence
196
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BPM
163
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%MHR
82.1
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B/mi 1103
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Surface
Grass
Notes & Comments
Split Summary
===
1) 0.5m - 2:40(5:21/m) 158/174bpm 38cal 11.21/11.96mph
2) 0.03m - 1:00(36:51/m) 142/173bpm 13cal 1.63/11.29mph
3) 0.5m - 2:39(5:19/m) 168/178bpm 41cal 11.28/14.05mph
4) 0.02m - 1:00(42:58/m) 143/176bpm 12cal 1.4/10.77mph
5) 0.5m - 2:40(5:21/m) 167/180bpm 41cal 11.22/12.27mph
6) 0.03m - 1:00(33:38/m) 145/178bpm 12cal 1.79/11.12mph
7) 0.5m - 2:40(5:22/m) 170/180bpm 41cal 11.19/11.9mph
8) 0.03m - 1:00(38:51/m) 147/180bpm 12cal 1.55/10.48mph
9) 0.5m - 2:38(5:18/m) 168/180bpm 40cal 11.31/12.36mph
10) 0.03m - 1:00(35:56/m) 152/179bpm 13cal 1.67/11.23mph
11) 0.5m - 2:38(5:19/m) 170/179bpm 41cal 11.3/12.06mph
12) 0.03m - 1:00(36:11/m) 147/177bpm 11cal 1.66/10.69mph
13) 0.5m - 2:41(5:24/m) 170/180bpm 41cal 11.12/12.06mph
14) 0.03m - 1:00(36:03/m) 151/179bpm 12cal 1.66/10.94mph
15) 0.5m - 2:42(5:25/m) 170/181bpm 41cal 11.06/11.77mph
===
1) 0.5m - 2:40(5:21/m) 158/174bpm 38cal 11.21/11.96mph
2) 0.03m - 1:00(36:51/m) 142/173bpm 13cal 1.63/11.29mph
3) 0.5m - 2:39(5:19/m) 168/178bpm 41cal 11.28/14.05mph
4) 0.02m - 1:00(42:58/m) 143/176bpm 12cal 1.4/10.77mph
5) 0.5m - 2:40(5:21/m) 167/180bpm 41cal 11.22/12.27mph
6) 0.03m - 1:00(33:38/m) 145/178bpm 12cal 1.79/11.12mph
7) 0.5m - 2:40(5:22/m) 170/180bpm 41cal 11.19/11.9mph
8) 0.03m - 1:00(38:51/m) 147/180bpm 12cal 1.55/10.48mph
9) 0.5m - 2:38(5:18/m) 168/180bpm 40cal 11.31/12.36mph
10) 0.03m - 1:00(35:56/m) 152/179bpm 13cal 1.67/11.23mph
11) 0.5m - 2:38(5:19/m) 170/179bpm 41cal 11.3/12.06mph
12) 0.03m - 1:00(36:11/m) 147/177bpm 11cal 1.66/10.69mph
13) 0.5m - 2:41(5:24/m) 170/180bpm 41cal 11.12/12.06mph
14) 0.03m - 1:00(36:03/m) 151/179bpm 12cal 1.66/10.94mph
15) 0.5m - 2:42(5:25/m) 170/181bpm 41cal 11.06/11.77mph
2:40 1:00 2:39 1:00 2:40 1:00 2:40 1:00 2:38 1:00 2:38 1:00 2:41 1:00 2:42
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 22 | 22 | 5:51 | 118 103-127 | 691 | 212 100-222 |
0.13 | 41 | 19 | 5:07 | 146 128-151 | 747 | 216 212-218 |
0.19 | 1:01 | 20 | 5:25 | 158 152-165 | 855 | 216 214-218 |
0.25 | 1:21 | 20 | 5:16 | 166 165-168 | 874 | 214 212-216 |
0.31 | 1:40 | 19 | 5:08 | 169 168-170 | 868 | 215 214-216 |
0.38 | 2:00 | 19 | 5:11 | 171 169-172 | 888 | 217 216-220 |
0.44 | 2:21 | 21 | 5:30 | 171 170-172 | 942 | 218 214-220 |
0.50 | 2:40 | 20 | 5:17 | 173 172-174 | 913 | 219 216-220 |
0.56 | 3:49 | 1:09 | 18:21 | 138 114-173 | 2532 | 129 70-232 |
0.63 | 4:12 | 23 | 6:01 | 158 143-163 | 951 | 220 216-222 |
0.69 | 4:31 | 19 | 5:09 | 168 164-170 | 866 | 218 216-220 |
0.75 | 4:50 | 19 | 5:11 | 172 170-173 | 891 | 218 216-218 |
0.81 | 5:11 | 20 | 5:22 | 174 172-175 | 935 | 217 214-220 |
0.88 | 5:31 | 21 | 5:29 | 176 174-177 | 964 | 218 216-220 |
0.94 | 5:50 | 19 | 5:06 | 177 175-178 | 902 | 216 212-218 |
1.00 | 6:11 | 21 | 5:37 | 177 176-178 | 993 | 216 212-218 |
1.06 | 7:25 | 1:14 | 19:47 | 143 104-177 | 2828 | 168 74-218 |
1.13 | 7:44 | 19 | 5:01 | 145 129-157 | 728 | 216 214-218 |
1.19 | 8:04 | 20 | 5:18 | 162 156-166 | 860 | 216 214-218 |
1.25 | 8:25 | 20 | 5:26 | 169 166-171 | 917 | 217 214-218 |
1.31 | 8:44 | 19 | 5:08 | 173 171-175 | 887 | 219 216-220 |
1.38 | 9:04 | 21 | 5:29 | 176 174-177 | 964 | 219 216-220 |
1.44 | 9:24 | 20 | 5:16 | 178 177-180 | 937 | 218 216-220 |
1.50 | 9:44 | 19 | 5:11 | 178 176-180 | 924 | 217 216-218 |
1.56 | 10:32 | 48 | 12:50 | 166 133-180 | 2130 | 142 80-216 |
1.63 | 11:16 | 44 | 11:47 | 131 109-154 | 1544 | 147 74-232 |
1.69 | 11:35 | 19 | 5:12 | 161 155-167 | 836 | 220 216-224 |
1.75 | 11:55 | 19 | 5:12 | 170 167-172 | 883 | 218 216-220 |
1.81 | 12:15 | 20 | 5:23 | 174 172-175 | 938 | 217 214-220 |
1.88 | 12:34 | 19 | 5:11 | 176 175-178 | 912 | 216 214-216 |
1.94 | 12:54 | 19 | 5:07 | 178 176-179 | 910 | 216 214-218 |
2.00 | 13:14 | 20 | 5:28 | 178 177-180 | 972 | 216 214-218 |
2.06 | 13:35 | 21 | 5:41 | 179 177-180 | 1019 | 216 214-220 |
2.13 | 14:47 | 1:12 | 19:10 | 145 116-180 | 2779 | 133 66-222 |
2.19 | 15:08 | 21 | 5:29 | 150 132-162 | 823 | 220 216-222 |
2.25 | 15:27 | 19 | 4:59 | 168 162-171 | 838 | 217 216-220 |
2.31 | 15:46 | 19 | 5:11 | 172 170-173 | 891 | 215 214-218 |
2.38 | 16:06 | 20 | 5:22 | 174 172-175 | 933 | 214 212-216 |
2.44 | 16:27 | 21 | 5:28 | 176 174-177 | 963 | 214 210-216 |
2.50 | 16:46 | 20 | 5:16 | 177 176-180 | 933 | 214 214-216 |
2.56 | 17:06 | 20 | 5:20 | 179 178-179 | 954 | 214 212-218 |
2.63 | 18:17 | 1:10 | 18:44 | 154 120-180 | 2884 | 139 74-218 |
2.69 | 18:38 | 21 | 5:39 | 151 140-159 | 852 | 216 214-218 |
2.75 | 18:56 | 19 | 4:57 | 163 159-167 | 806 | 216 214-218 |
2.81 | 19:16 | 20 | 5:13 | 170 167-172 | 887 | 216 214-218 |
2.88 | 19:36 | 20 | 5:24 | 173 171-175 | 934 | 216 214-218 |
2.94 | 19:56 | 19 | 5:12 | 175 174-177 | 909 | 214 212-216 |
3.00 | 20:16 | 21 | 5:29 | 177 176-179 | 970 | 212 210-214 |
3.06 | 20:37 | 21 | 5:33 | 177 176-178 | 983 | 212 210-214 |
3.13 | 21:05 | 28 | 7:27 | 176 172-178 | 1311 | 186 122-214 |
3.19 | 22:08 | 1:03 | 16:47 | 141 120-171 | 2367 | 138 78-256 |
3.25 | 22:29 | 21 | 5:41 | 159 152-165 | 903 | 219 216-220 |
3.31 | 22:49 | 20 | 5:19 | 170 166-173 | 904 | 220 218-222 |
3.38 | 23:09 | 19 | 5:11 | 175 173-177 | 906 | 219 216-222 |
3.44 | 23:29 | 20 | 5:23 | 177 176-178 | 953 | 216 212-218 |
3.50 | 23:50 | 21 | 5:35 | 177 177-179 | 987 | 213 210-216 |
3.56 | 24:10 | 20 | 5:21 | 178 177-179 | 952 | 214 212-214 |
3.63 | 24:30 | 20 | 5:16 | 179 177-180 | 944 | 217 214-218 |
3.69 | 25:43 | 1:13 | 19:30 | 152 118-179 | 2964 | 140 72-218 |
3.75 | 26:03 | 20 | 5:25 | 154 146-160 | 835 | 217 216-218 |
3.81 | 26:23 | 20 | 5:12 | 165 160-169 | 859 | 218 216-220 |
3.88 | 26:43 | 20 | 5:24 | 172 169-174 | 928 | 218 216-220 |
3.94 | 27:02 | 19 | 5:03 | 175 174-176 | 883 | 217 216-218 |
4.00 | 27:23 | 21 | 5:34 | 176 174-177 | 979 | 217 216-218 |
4.06 | 27:43 | 21 | 5:32 | 178 176-179 | 985 | 219 216-220 |
4.13 | 28:03 | 20 | 5:20 | 179 178-181 | 954 | 218 216-220 |
4.17 | 28:18 | 15 | 5:41 | 179 178-180 | 1019 | 208 184-216 |
Heart
163/181max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
196 (256 max)
Stride Length: 121cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 80.5 | 214 | 4.1 | 22:47 | 5:36 |
Walk | 16.2 | 102 | 0.1 | 4:35 | 44:35 |
Still | 3.3 | - | - | 56 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:41 | 5:41 | 72.15 |
5km | 20:20 | 6:33 | 68.57 |
5M | 34:42 | 6:56 | 65.31 |
10km | 44:18 | 7:08 | 63.83 |
10M | 1:15:38 | 7:34 | 61.74 |
Half | 1:42:27 | 7:49 | 59.81 |
20M | 2:44:51 | 8:15 | 58.90 |
Mara | 3:43:18 | 8:31 | 57.98 |
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