Tue 5th Feb 2019 at 6:00pm by Dickie York
Run > Intervals
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Time
55:27
-
Miles 7.28
-
Min/mi 7:37
-
Pacing
73%
-
WAVA
62.33
-
Stride(cm)
118
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Cals
374
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Cadence
180
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BPM
131
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%MHR
76.5
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B/mi 996
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Surface
Treadmill
Notes & Comments
Split Summary
===
1) 1m - 7:35(7:34/m)
2) 1m - 6:48(6:49/m)
3) 1m - 8:28(8:28/m)
4) 1m - 8:43(8:43/m)
5) 1m - 8:56(8:56/m)
6) 1m - 7:22(7:21/m)
7) 1m - 5:49(5:50/m)
8) 0.28m - 1:46(6:15/m)
5min WU @ 8mph
5min @ 10.5mph
5min @ 8mph
6 x 150m @ 12.5mph
off 5min @ 6mph
10min @ 10.5mph
===
1) 1m - 7:35(7:34/m)
2) 1m - 6:48(6:49/m)
3) 1m - 8:28(8:28/m)
4) 1m - 8:43(8:43/m)
5) 1m - 8:56(8:56/m)
6) 1m - 7:22(7:21/m)
7) 1m - 5:49(5:50/m)
8) 0.28m - 1:46(6:15/m)
5min WU @ 8mph
5min @ 10.5mph
5min @ 8mph
6 x 150m @ 12.5mph
off 5min @ 6mph
10min @ 10.5mph
7:35 6:48 8:28 8:43 8:56 7:22 5:49 1:46
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.13 | 1:27 | 1:27 | 11:38 | 60 55-60 | 698 | 163 98-170 |
0.25 | 2:35 | 1:08 | 9:01 | 60 60-60 | 541 | 173 170-176 |
0.38 | 3:33 | 58 | 7:46 | 60 60-60 | 466 | 178 176-180 |
0.50 | 4:30 | 57 | 7:35 | 65 60-90 | 493 | 180 180-180 |
0.63 | 5:21 | 51 | 6:50 | 76 60-93 | 520 | 184 180-194 |
0.75 | 6:05 | 44 | 5:53 | 78 60-93 | 459 | 196 194-196 |
0.88 | 6:49 | 44 | 5:52 | 70 60-93 | 411 | 196 196-196 |
1.00 | 7:33 | 44 | 5:52 | 127 60-174 | 746 | 196 196-196 |
1.13 | 8:17 | 44 | 5:49 | 123 60-174 | 715 | 196 196-196 |
1.25 | 9:02 | 45 | 5:57 | 132 60-178 | 786 | 196 196-196 |
1.38 | 9:46 | 44 | 5:54 | 143 69-169 | 844 | 196 196-196 |
1.50 | 10:37 | 51 | 6:48 | 159 152-163 | 1082 | 186 180-196 |
1.63 | 11:33 | 56 | 7:28 | 146 141-152 | 1089 | 180 180-182 |
1.75 | 12:30 | 57 | 7:33 | 139 135-142 | 1049 | 180 180-180 |
1.88 | 13:25 | 56 | 7:26 | 136 134-138 | 1011 | 180 180-180 |
2.00 | 14:22 | 57 | 7:33 | 138 137-139 | 1041 | 179 178-180 |
2.13 | 15:13 | 51 | 6:48 | 140 137-146 | 953 | 182 178-206 |
2.25 | 15:56 | 43 | 5:41 | 159 145-165 | 904 | 198 168-206 |
2.38 | 17:11 | 1:16 | 10:06 | 139 125-161 | 1404 | 167 166-168 |
2.50 | 18:28 | 1:16 | 10:12 | 121 118-125 | 1233 | 167 166-168 |
2.63 | 19:44 | 1:17 | 10:13 | 117 115-120 | 1196 | 167 166-168 |
2.75 | 20:32 | 47 | 6:20 | 124 116-142 | 785 | 185 166-206 |
2.88 | 21:35 | 1:03 | 8:25 | 157 142-164 | 1321 | 182 120-206 |
3.00 | 22:50 | 1:15 | 10:02 | 129 120-144 | 1294 | 168 166-170 |
3.13 | 24:07 | 1:17 | 10:16 | 120 117-124 | 1233 | 167 166-168 |
3.25 | 25:14 | 1:07 | 8:56 | 122 119-134 | 1090 | 172 168-202 |
3.38 | 25:55 | 41 | 5:25 | 148 136-164 | 801 | 202 178-206 |
3.50 | 27:12 | 1:17 | 10:13 | 142 126-163 | 1450 | 166 166-174 |
3.63 | 28:28 | 1:16 | 10:10 | 124 122-127 | 1262 | 166 166-168 |
3.75 | 29:46 | 1:18 | 10:27 | 121 119-123 | 1265 | 167 166-168 |
3.88 | 30:32 | 46 | 6:05 | 132 119-158 | 804 | 188 166-208 |
4.00 | 31:33 | 1:01 | 8:08 | 155 142-163 | 1260 | 178 166-208 |
4.13 | 32:49 | 1:17 | 10:12 | 127 120-141 | 1296 | 166 166-168 |
4.25 | 34:07 | 1:17 | 10:18 | 120 118-122 | 1237 | 167 166-168 |
4.38 | 35:15 | 1:08 | 9:03 | 122 119-128 | 1104 | 170 166-202 |
4.50 | 35:52 | 38 | 5:03 | 140 128-163 | 706 | 209 204-210 |
4.63 | 37:06 | 1:13 | 9:46 | 148 130-163 | 1446 | 171 168-204 |
4.75 | 38:22 | 1:16 | 10:08 | 123 119-131 | 1247 | 166 166-168 |
4.88 | 39:38 | 1:17 | 10:13 | 120 118-123 | 1227 | 167 166-168 |
5.00 | 40:29 | 50 | 6:44 | 127 119-139 | 855 | 184 166-210 |
5.13 | 41:07 | 38 | 5:03 | 155 139-170 | 783 | 210 206-210 |
5.25 | 42:18 | 1:11 | 9:29 | 153 134-169 | 1452 | 170 166-202 |
5.38 | 43:35 | 1:17 | 10:13 | 125 120-134 | 1277 | 166 166-166 |
5.50 | 44:51 | 1:16 | 10:10 | 121 119-123 | 1229 | 166 166-166 |
5.63 | 45:40 | 49 | 6:33 | 128 121-150 | 838 | 184 166-194 |
5.75 | 46:23 | 43 | 5:47 | 156 151-162 | 903 | 195 194-196 |
5.88 | 47:07 | 44 | 5:49 | 162 158-165 | 944 | 196 196-196 |
6.00 | 47:51 | 44 | 5:51 | 165 164-166 | 964 | 196 196-196 |
6.13 | 48:34 | 44 | 5:49 | 165 164-166 | 959 | 196 196-196 |
6.25 | 49:19 | 44 | 5:56 | 166 166-167 | 984 | 196 196-196 |
6.38 | 50:02 | 43 | 5:45 | 168 167-169 | 967 | 196 196-196 |
6.50 | 50:46 | 44 | 5:54 | 168 167-169 | 991 | 196 196-196 |
6.63 | 51:30 | 44 | 5:50 | 169 168-170 | 985 | 196 196-196 |
6.75 | 52:13 | 43 | 5:44 | 170 169-171 | 974 | 196 196-196 |
6.87 | 52:56 | 43 | 5:46 | 172 170-172 | 992 | 196 196-196 |
7.00 | 53:40 | 44 | 5:52 | 172 171-173 | 1010 | 196 196-196 |
7.12 | 54:24 | 44 | 5:52 | 172 172-174 | 1008 | 196 196-196 |
7.25 | 55:07 | 43 | 5:45 | 173 172-173 | 995 | 196 196-196 |
7.28 | 55:27 | 20 | 10:13 | 171 167-173 | 1746 | 177 126-196 |
Heart
131/178max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
180 (210 max)
Stride Length: 118cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.4 | 180 | 7.3 | 55:07 | 7:35 |
Walk | 0.4 | 120 | 0 | 13 | 17:01 |
Still | 0.2 | - | - | 7 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:12 | 6:12 | 68.17 |
5km | 21:40 | 6:58 | 66.37 |
5M | 36:38 | 7:20 | 63.88 |
10km | 46:34 | 7:30 | 62.74 |
10M | 1:18:42 | 7:52 | 61.35 |
Half | 1:46:01 | 8:06 | 59.78 |
20M | 2:49:06 | 8:27 | 59.39 |
Mara | 3:47:48 | 8:42 | 58.78 |
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