Thu 24th Jan 2019 at 7:00pm by Dowse
Run > Intervals
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Time
1:20:09
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Miles 8.51
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Min/mi 9:25
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Pacing
0%
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WAVA
46.14
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Stride(cm)
100
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Cals
877
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Cadence
170
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BPM
152
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%MHR
75.1
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B/mi 1435
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Surface
Road
Notes & Comments
(600m 60s 400m 90s) x 2
(400m 90s 400m 90s) x 1
(600m 60s 400m 90s) x 2
(400m 90s 400m 90s) x 1
Split Summary
===
1) 0.62m - 6:24(10:17/m) 135/153bpm 67cal 5.83/7.7mph
2) 0.62m - 5:53(9:27/m) 137/152bpm 63cal 6.34/7.62mph
3) 0.62m - 5:13(8:24/m) 146/152bpm 62cal 7.14/7.47mph
4) 0.62m - 5:51(9:24/m) 140/152bpm 58cal 6.38/7.85mph
5) 0.1m - 1:13(12:26/m) 138/148bpm 11cal 4.82/6.47mph
6) 0.4m - 2:08(5:22/m) 165/176bpm 28cal 11.16/11.98mph
7) 0.03m - 1:01(36:38/m) 150/175bpm 11cal 1.64/11.42mph
8) 0.26m - 1:23(5:15/m) 164/177bpm 17cal 11.42/12.75mph
9) 0.13m - 1:30(11:50/m) 156/177bpm 19cal 5.07/11.81mph
10) 0.4m - 2:05(5:12/m) 171/184bpm 28cal 11.54/12.27mph
11) 0.03m - 59(38:42/m) 166/183bpm 13cal 1.55/11.9mph
12) 0.26m - 1:22(5:18/m) 168/182bpm 18cal 11.31/12.25mph
13) 0.03m - 1:31(53:13/m) 150/182bpm 15cal 1.13/11.75mph
14) 0.26m - 1:25(5:29/m) 163/182bpm 16cal 10.96/12.04mph
15) 0.05m - 1:44(34:59/m) 147/181bpm 15cal 1.72/11.42mph
16) 0.26m - 1:22(5:10/m) 164/180bpm 16cal 11.6/12.17mph
17) 0.13m - 1:36(12:38/m) 156/181bpm 18cal 4.75/11.63mph
18) 0.4m - 2:06(5:14/m) 176/186bpm 30cal 11.48/12.04mph
19) 0.02m - 55(45:44/m) 171/186bpm 13cal 1.31/11.73mph
20) 0.26m - 1:24(5:20/m) 173/184bpm 19cal 11.24/12.33mph
21) 0.13m - 1:39(13:01/m) 163/185bpm 21cal 4.61/11.37mph
22) 0.4m - 2:13(5:32/m) 174/185bpm 31cal 10.84/11.46mph
23) 0.02m - 49(51:44/m) 170/185bpm 11cal 1.16/10.96mph
24) 0.27m - 1:28(5:29/m) 171/183bpm 20cal 10.94/11.56mph
25) 0.02m - 1:42(1:14:06/m) 152/184bpm 15cal 0.81/11.06mph
26) 0.26m - 1:31(5:50/m) 164/179bpm 17cal 10.29/10.9mph
27) 0.03m - 1:30(52:08/m) 154/182bpm 15cal 1.15/10.92mph
28) 0.26m - 1:20(5:05/m) 169/185bpm 15cal 11.82/12.69mph
29) 0.33m - 8:47(26:31/m) 134/186bpm 44cal 2.26/12.48mph
30) 0.62m - 6:08(9:53/m) 161/171bpm 75cal 6.08/7.45mph
31) 0.62m - 5:22(8:38/m) 166/172bpm 71cal 6.95/7.26mph
32) 0.07m - 37(9:28/m) 152/154bpm 5cal 6.34/6.8mph
(400m 90s 400m 90s) x 1
(600m 60s 400m 90s) x 2
(400m 90s 400m 90s) x 1
Split Summary
===
1) 0.62m - 6:24(10:17/m) 135/153bpm 67cal 5.83/7.7mph
2) 0.62m - 5:53(9:27/m) 137/152bpm 63cal 6.34/7.62mph
3) 0.62m - 5:13(8:24/m) 146/152bpm 62cal 7.14/7.47mph
4) 0.62m - 5:51(9:24/m) 140/152bpm 58cal 6.38/7.85mph
5) 0.1m - 1:13(12:26/m) 138/148bpm 11cal 4.82/6.47mph
6) 0.4m - 2:08(5:22/m) 165/176bpm 28cal 11.16/11.98mph
7) 0.03m - 1:01(36:38/m) 150/175bpm 11cal 1.64/11.42mph
8) 0.26m - 1:23(5:15/m) 164/177bpm 17cal 11.42/12.75mph
9) 0.13m - 1:30(11:50/m) 156/177bpm 19cal 5.07/11.81mph
10) 0.4m - 2:05(5:12/m) 171/184bpm 28cal 11.54/12.27mph
11) 0.03m - 59(38:42/m) 166/183bpm 13cal 1.55/11.9mph
12) 0.26m - 1:22(5:18/m) 168/182bpm 18cal 11.31/12.25mph
13) 0.03m - 1:31(53:13/m) 150/182bpm 15cal 1.13/11.75mph
14) 0.26m - 1:25(5:29/m) 163/182bpm 16cal 10.96/12.04mph
15) 0.05m - 1:44(34:59/m) 147/181bpm 15cal 1.72/11.42mph
16) 0.26m - 1:22(5:10/m) 164/180bpm 16cal 11.6/12.17mph
17) 0.13m - 1:36(12:38/m) 156/181bpm 18cal 4.75/11.63mph
18) 0.4m - 2:06(5:14/m) 176/186bpm 30cal 11.48/12.04mph
19) 0.02m - 55(45:44/m) 171/186bpm 13cal 1.31/11.73mph
20) 0.26m - 1:24(5:20/m) 173/184bpm 19cal 11.24/12.33mph
21) 0.13m - 1:39(13:01/m) 163/185bpm 21cal 4.61/11.37mph
22) 0.4m - 2:13(5:32/m) 174/185bpm 31cal 10.84/11.46mph
23) 0.02m - 49(51:44/m) 170/185bpm 11cal 1.16/10.96mph
24) 0.27m - 1:28(5:29/m) 171/183bpm 20cal 10.94/11.56mph
25) 0.02m - 1:42(1:14:06/m) 152/184bpm 15cal 0.81/11.06mph
26) 0.26m - 1:31(5:50/m) 164/179bpm 17cal 10.29/10.9mph
27) 0.03m - 1:30(52:08/m) 154/182bpm 15cal 1.15/10.92mph
28) 0.26m - 1:20(5:05/m) 169/185bpm 15cal 11.82/12.69mph
29) 0.33m - 8:47(26:31/m) 134/186bpm 44cal 2.26/12.48mph
30) 0.62m - 6:08(9:53/m) 161/171bpm 75cal 6.08/7.45mph
31) 0.62m - 5:22(8:38/m) 166/172bpm 71cal 6.95/7.26mph
32) 0.07m - 37(9:28/m) 152/154bpm 5cal 6.34/6.8mph
6:24 5:53 5:13 5:51 1:13 2:08 1:01 1:23 1:30 2:05 59 1:22 1:31 1:25 1:44 1:22 1:36 2:06 55 1:24 1:39 2:13 49 1:28 1:42 1:31 1:30 1:20 8:47 6:08 5:22 37
Pin Map |
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Min/mi0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.13 | 1:14 | 1:14 | 9:55 | 106 51-148 | 1052 | 187 180-200 |
0.25 | 3:05 | 1:51 | 14:46 | 129 108-151 | 1905 | 173 76-188 |
0.38 | 4:12 | 1:07 | 8:52 | 140 136-141 | 1242 | 181 180-186 |
0.50 | 5:15 | 1:04 | 8:29 | 140 136-146 | 1187 | 181 178-184 |
0.63 | 6:25 | 1:10 | 9:18 | 150 145-153 | 1396 | 180 176-184 |
0.75 | 7:35 | 1:10 | 9:22 | 140 137-144 | 1311 | 181 174-192 |
0.88 | 8:46 | 1:10 | 9:22 | 132 127-135 | 1236 | 178 160-182 |
1.00 | 10:12 | 1:27 | 11:34 | 124 105-138 | 1434 | 171 124-182 |
1.13 | 11:15 | 1:03 | 8:21 | 146 137-151 | 1219 | 180 178-186 |
1.25 | 12:20 | 1:05 | 8:40 | 144 140-148 | 1248 | 180 174-188 |
1.38 | 13:22 | 1:03 | 8:20 | 145 141-150 | 1209 | 179 176-180 |
1.50 | 14:24 | 1:02 | 8:13 | 149 147-152 | 1224 | 178 178-180 |
1.63 | 15:31 | 1:07 | 8:59 | 145 136-149 | 1303 | 168 122-178 |
1.75 | 16:35 | 1:04 | 8:31 | 142 138-151 | 1209 | 177 158-180 |
1.88 | 17:36 | 1:00 | 8:03 | 149 147-152 | 1198 | 177 174-178 |
2.00 | 20:19 | 2:44 +1:20 | 21:51 | 126 104-146 | 2753 | 137 88-182 |
2.13 | 21:25 | 1:06 | 8:48 | 147 143-149 | 1293 | 176 174-176 |
2.25 | 22:35 | 1:09 | 9:16 | 138 126-146 | 1278 | 157 94-182 |
2.38 | 23:37 | 1:02 | 8:17 | 146 143-149 | 1209 | 178 176-178 |
2.50 | 31:57 | 8:20 +7:53 | 1:06:39 | 134 105-152 | 8932 | 176 170-182 |
2.63 | 34:00 | 2:03 | 16:28 | 136 116-153 | 2239 | 155 96-186 |
2.75 | 34:41 | 40 | 5:21 | 165 155-170 | 883 | 184 182-188 |
2.88 | 35:21 | 40 | 5:21 | 171 169-173 | 916 | 182 182-184 |
3.00 | 36:21 | 1:01 | 8:05 | 172 160-176 | 1391 | 181 88-212 |
3.13 | 37:31 | 1:10 | 9:18 | 143 108-168 | 1329 | 165 76-202 |
3.25 | 38:10 | 39 | 5:14 | 174 168-177 | 910 | 184 180-186 |
3.38 | 39:19 | 1:09 | 9:10 | 164 153-177 | 1504 | 151 114-180 |
3.50 | 40:20 | 1:01 | 8:04 | 150 130-170 | 1210 | 169 90-188 |
3.63 | 40:59 | 40 | 5:19 | 176 172-179 | 935 | 187 186-188 |
3.75 | 41:37 | 38 | 5:01 | 181 180-183 | 907 | 188 186-188 |
3.88 | 43:07 | 1:30 | 12:01 | 162 133-184 | 1946 | 156 100-196 |
4.00 | 43:48 | 40 | 5:24 | 172 161-178 | 927 | 186 184-190 |
4.13 | 45:50 | 2:02 | 16:18 | 148 114-182 | 2413 | 167 80-218 |
4.25 | 46:31 | 41 | 5:29 | 153 125-173 | 838 | 186 184-190 |
4.38 | 47:14 | 43 | 5:45 | 178 174-181 | 1023 | 179 118-184 |
4.50 | 49:14 | 2:00 | 15:59 | 146 117-177 | 2333 | 142 78-192 |
4.63 | 49:56 | 42 | 5:40 | 174 169-178 | 985 | 187 186-190 |
4.75 | 51:13 | 1:17 | 10:13 | 162 138-180 | 1656 | 138 116-184 |
4.88 | 52:13 | 1:00 | 8:03 | 156 144-169 | 1256 | 177 126-192 |
5.00 | 52:52 | 39 | 5:12 | 176 170-180 | 915 | 185 184-188 |
5.13 | 53:31 | 39 | 5:09 | 182 180-183 | 936 | 186 186-188 |
5.25 | 54:58 | 1:27 | 11:35 | 172 149-186 | 1992 | 172 84-192 |
5.38 | 55:39 | 41 | 5:28 | 170 160-179 | 929 | 187 182-190 |
5.50 | 56:18 | 39 | 5:13 | 181 177-184 | 945 | 182 164-186 |
5.63 | 57:55 | 1:37 | 12:57 | 161 145-184 | 2085 | 143 86-194 |
5.75 | 58:40 | 45 | 5:58 | 163 152-175 | 972 | 187 184-194 |
5.88 | 59:21 | 41 | 5:28 | 178 175-182 | 974 | 183 182-184 |
6.00 | 1:00:01 | 41 | 5:24 | 183 182-184 | 989 | 183 182-184 |
6.13 | 1:01:24 | 1:23 | 11:00 | 164 145-185 | 1805 | 181 86-248 |
6.25 | 1:02:07 | 43 | 5:45 | 177 169-181 | 1019 | 183 182-184 |
6.38 | 1:04:24 | 2:17 | 18:19 | 152 123-183 | 2784 | 175 88-256 |
6.50 | 1:05:10 | 45 | 6:04 | 169 156-175 | 1024 | 184 182-184 |
6.63 | 1:07:13 | 2:03 | 16:26 | 155 121-181 | 2548 | 154 94-188 |
6.75 | 1:07:51 | 38 | 5:04 | 160 138-178 | 811 | 186 184-188 |
6.87 | 1:08:27 | 36 | 4:45 | 182 179-185 | 866 | 187 186-188 |
7.00 | 1:10:26 | 1:59 | 15:54 | 151 130-182 | 2400 | 141 100-186 |
7.12 | 1:11:34 | 1:08 | 9:00 | 149 141-153 | 1341 | 180 180-182 |
7.25 | 1:17:26 | 5:52 | 46:58 | 125 108-152 | 5871 | 118 72-190 |
7.37 | 1:19:00 | 1:34 | 12:29 | 155 147-160 | 1935 | 186 182-192 |
7.50 | 1:20:08 | 1:08 | 9:06 | 161 160-163 | 1466 | 185 184-188 |
7.62 | 1:21:22 | 1:14 | 9:51 | 163 161-165 | 1606 | 185 144-200 |
7.75 | 1:22:35 | 1:13 | 9:45 | 168 165-170 | 1639 | 187 184-190 |
7.87 | 1:23:46 | 1:11 | 9:27 | 170 170-171 | 1606 | 186 184-188 |
8.00 | 1:24:50 | 1:04 | 8:30 | 165 157-170 | 1404 | 185 184-188 |
8.12 | 1:25:53 | 1:03 | 8:28 | 165 163-167 | 1397 | 185 184-188 |
8.25 | 1:26:58 | 1:05 | 8:42 | 170 169-172 | 1479 | 186 184-190 |
8.37 | 1:28:05 | 1:07 | 8:53 | 168 162-172 | 1493 | 183 176-186 |
8.50 | 1:29:14 | 1:09 | 9:09 | 154 150-161 | 1408 | 182 178-194 |
8.51 | 1:29:22 | 8 | 9:34 | 153 153-153 | 1464 | 176 176-176 |
Heart
152/186max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
170 (256 max)
Stride Length: 100cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 71.8 | 183 | 8.1 | 1:03:50 | 8:03 |
Walk | 23.1 | 106 | 0.4 | 20:58 | 50:51 |
Still | 3.6 | - | - | 3:15 | - |
Pause | 1.5 | - | - | 1:20 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:07 | 6:07 | 62.35 |
5km | 23:52 | 7:41 | 54.18 |
5M | 42:18 | 8:28 | 50.00 |
10km | 54:55 | 8:50 | 48.23 |
10M | 1:37:18 | 9:44 | 45.05 |
Half | 2:14:37 | 10:17 | 42.79 |
20M | 3:43:51 | 11:12 | 40.77 |
Mara | 5:09:40 | 11:49 | 39.30 |
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