Wed 27th Feb 2019 at 4:00pm by beef
Run > Intervals
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Time
1:38:37
-
Miles 10.43
-
Min/mi 9:27
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Pacing
60%
-
WAVA
54.41
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Stride(cm)
107
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Cals
1174
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Cadence
159
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BPM
150
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%MHR
93.8
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B/mi 1419
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Surface
Mixed
Notes & Comments
300m cinder track: 300m, 600m, 900m, 1200m x2, 900m x2, 600m x2, 300m x3
===
1) 3.37m - 32:40(9:41/m) 146/164bpm 401cal 6.2/7.43mph
2) 0.19m - 1:42(8:52/m) 158/161bpm 23cal 6.76/6.8mph
3) 0.01m - 24(45:40/m) 156/159bpm 5cal 1.31/6.64mph
4) 0.2m - 1:19(6:40/m) 156/161bpm 17cal 9.01/10.16mph
5) 0.02m - 47(33:57/m) 155/159bpm 10cal 1.77/8.85mph
6) 0.38m - 2:46(7:22/m) 155/160bpm 36cal 8.15/9.27mph
7) 0.05m - 1:06(22:29/m) 148/158bpm 13cal 2.67/8.25mph
8) 0.57m - 4:12(7:20/m) 152/168bpm 53cal 8.18/8.89mph
9) 0.04m - 1:04(26:07/m) 160/170bpm 14cal 2.3/8.29mph
10) 0.77m - 5:41(7:24/m) 160/166bpm 77cal 8.11/9.27mph
11) 0.04m - 1:12(27:07/m) 150/162bpm 13cal 2.21/8.16mph
12) 0.77m - 5:43(7:24/m) 156/161bpm 75cal 8.1/9.08mph
13) 0.04m - 1:13(27:23/m) 143/156bpm 10cal 2.19/8.01mph
14) 0.57m - 4:17(7:32/m) 146/155bpm 44cal 7.97/9.31mph
15) 0.05m - 1:20(27:11/m) 145/160bpm 12cal 2.21/7.7mph
16) 0.57m - 4:16(7:31/m) 153/157bpm 53cal 7.98/9.58mph
17) 0.05m - 1:18(25:51/m) 142/154bpm 9cal 2.32/7.76mph
18) 0.38m - 2:47(7:22/m) 151/158bpm 31cal 8.14/9mph
19) 0.06m - 1:38(26:13/m) 144/159bpm 13cal 2.29/7.97mph
20) 0.39m - 2:49(7:18/m) 150/157bpm 31cal 8.22/9.64mph
21) 0.04m - 1:08(27:03/m) 144/154bpm 9cal 2.22/7.81mph
22) 0.19m - 1:19(7:05/m) 144/151bpm 11cal 8.46/9.85mph
23) 0.05m - 1:10(24:31/m) 141/150bpm 8cal 2.45/8.2mph
24) 0.19m - 1:20(7:05/m) 146/156bpm 13cal 8.48/9.83mph
25) 0.05m - 1:18(23:53/m) 144/156bpm 10cal 2.51/8.14mph
26) 0.18m - 1:20(7:14/m) 151/159bpm 15cal 8.3/9.62mph
27) 1.21m - 12:48(10:35/m) 160/167bpm 168cal 5.67/7.91mph
===
1) 3.37m - 32:40(9:41/m) 146/164bpm 401cal 6.2/7.43mph
2) 0.19m - 1:42(8:52/m) 158/161bpm 23cal 6.76/6.8mph
3) 0.01m - 24(45:40/m) 156/159bpm 5cal 1.31/6.64mph
4) 0.2m - 1:19(6:40/m) 156/161bpm 17cal 9.01/10.16mph
5) 0.02m - 47(33:57/m) 155/159bpm 10cal 1.77/8.85mph
6) 0.38m - 2:46(7:22/m) 155/160bpm 36cal 8.15/9.27mph
7) 0.05m - 1:06(22:29/m) 148/158bpm 13cal 2.67/8.25mph
8) 0.57m - 4:12(7:20/m) 152/168bpm 53cal 8.18/8.89mph
9) 0.04m - 1:04(26:07/m) 160/170bpm 14cal 2.3/8.29mph
10) 0.77m - 5:41(7:24/m) 160/166bpm 77cal 8.11/9.27mph
11) 0.04m - 1:12(27:07/m) 150/162bpm 13cal 2.21/8.16mph
12) 0.77m - 5:43(7:24/m) 156/161bpm 75cal 8.1/9.08mph
13) 0.04m - 1:13(27:23/m) 143/156bpm 10cal 2.19/8.01mph
14) 0.57m - 4:17(7:32/m) 146/155bpm 44cal 7.97/9.31mph
15) 0.05m - 1:20(27:11/m) 145/160bpm 12cal 2.21/7.7mph
16) 0.57m - 4:16(7:31/m) 153/157bpm 53cal 7.98/9.58mph
17) 0.05m - 1:18(25:51/m) 142/154bpm 9cal 2.32/7.76mph
18) 0.38m - 2:47(7:22/m) 151/158bpm 31cal 8.14/9mph
19) 0.06m - 1:38(26:13/m) 144/159bpm 13cal 2.29/7.97mph
20) 0.39m - 2:49(7:18/m) 150/157bpm 31cal 8.22/9.64mph
21) 0.04m - 1:08(27:03/m) 144/154bpm 9cal 2.22/7.81mph
22) 0.19m - 1:19(7:05/m) 144/151bpm 11cal 8.46/9.85mph
23) 0.05m - 1:10(24:31/m) 141/150bpm 8cal 2.45/8.2mph
24) 0.19m - 1:20(7:05/m) 146/156bpm 13cal 8.48/9.83mph
25) 0.05m - 1:18(23:53/m) 144/156bpm 10cal 2.51/8.14mph
26) 0.18m - 1:20(7:14/m) 151/159bpm 15cal 8.3/9.62mph
27) 1.21m - 12:48(10:35/m) 160/167bpm 168cal 5.67/7.91mph
32:40 1:42 24 1:19 47 2:46 1:06 4:12 1:04 5:41 1:12 5:43 1:13 4:17 1:20 4:16 1:18 2:47 1:38 2:49 1:08 1:19 1:10 1:20 1:18 1:20 12:48
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.13 | 1:17 | 1:17 | 10:13 | 107 88-123 | 1093 | 162 156-166 |
0.25 | 2:22 | 1:06 | 8:45 | 126 122-129 | 1103 | 165 162-166 |
0.38 | 3:50 | 1:28 +22 | 11:42 | 128 124-132 | 1498 | 166 164-168 |
0.50 | 4:53 | 1:03 | 8:20 | 130 128-132 | 1084 | 167 166-170 |
0.63 | 5:59 | 1:07 | 8:53 | 140 130-143 | 1243 | 167 166-168 |
0.75 | 7:09 | 1:10 | 9:16 | 139 136-143 | 1289 | 165 158-168 |
0.88 | 8:17 | 1:08 | 9:06 | 141 139-143 | 1284 | 165 164-166 |
1.00 | 9:33 | 1:16 | 10:08 | 136 129-143 | 1377 | 164 160-168 |
1.13 | 10:45 | 1:12 | 9:36 | 137 133-140 | 1315 | 165 162-166 |
1.25 | 11:58 | 1:13 | 9:41 | 140 138-144 | 1356 | 163 160-166 |
1.38 | 13:13 | 1:15 | 10:02 | 143 141-146 | 1434 | 163 160-164 |
1.50 | 14:20 | 1:07 | 8:57 | 148 144-151 | 1325 | 164 162-166 |
1.63 | 15:27 | 1:07 | 8:59 | 149 148-150 | 1338 | 164 164-166 |
1.75 | 16:37 | 1:09 | 9:16 | 145 143-150 | 1343 | 165 164-170 |
1.88 | 17:46 | 1:09 | 9:15 | 154 151-157 | 1424 | 164 162-166 |
2.00 | 18:54 | 1:08 | 9:07 | 157 153-161 | 1432 | 165 164-166 |
2.13 | 20:12 | 1:17 | 10:19 | 159 155-163 | 1640 | 162 160-164 |
2.25 | 21:23 | 1:11 | 9:26 | 160 157-163 | 1508 | 163 160-164 |
2.38 | 22:38 | 1:15 | 10:01 | 157 155-159 | 1572 | 162 160-164 |
2.50 | 23:58 | 1:21 | 10:47 | 157 155-160 | 1692 | 161 158-162 |
2.63 | 25:15 | 1:16 | 10:11 | 157 156-159 | 1599 | 162 160-164 |
2.75 | 26:28 | 1:14 | 9:49 | 156 154-157 | 1531 | 161 158-164 |
2.88 | 27:43 | 1:15 | 10:00 | 156 153-157 | 1560 | 161 160-164 |
3.00 | 29:05 | 1:21 | 10:49 | 155 153-157 | 1676 | 160 158-162 |
3.13 | 30:28 | 1:23 | 11:04 | 154 151-157 | 1703 | 158 156-162 |
3.25 | 31:41 | 1:13 | 9:48 | 158 155-160 | 1547 | 160 158-164 |
3.38 | 34:35 | 2:54 +1:33 | 23:10 | 148 131-156 | 3428 | 153 108-164 |
3.50 | 35:42 | 1:08 | 9:01 | 158 156-161 | 1426 | 164 162-166 |
3.63 | 37:19 | 1:37 +20 | 12:55 | 155 145-161 | 2003 | 166 158-176 |
3.75 | 38:10 | 51 | 6:49 | 157 155-160 | 1070 | 169 168-174 |
3.88 | 39:40 | 1:29 | 11:55 | 156 148-159 | 1859 | 167 84-176 |
4.00 | 40:35 | 56 | 7:25 | 155 153-160 | 1151 | 171 170-172 |
4.13 | 41:32 | 57 | 7:35 | 154 151-157 | 1168 | 169 166-170 |
4.25 | 43:08 | 1:36 | 12:48 | 148 132-157 | 1895 | 136 84-176 |
4.38 | 44:05 | 56 | 7:29 | 147 137-150 | 1101 | 172 170-176 |
4.50 | 45:00 | 55 | 7:23 | 151 149-153 | 1115 | 171 168-172 |
4.63 | 45:56 | 56 | 7:25 | 152 150-156 | 1128 | 170 168-172 |
4.75 | 46:52 | 56 | 7:29 | 160 154-167 | 1196 | 170 168-172 |
4.88 | 48:30 | 1:39 | 13:08 | 160 144-170 | 2102 | 136 92-174 |
5.00 | 49:25 | 54 | 7:15 | 161 156-165 | 1166 | 172 170-176 |
5.13 | 50:22 | 57 | 7:38 | 158 156-159 | 1206 | 170 168-172 |
5.25 | 51:18 | 56 | 7:26 | 160 157-163 | 1189 | 170 166-174 |
5.38 | 52:14 | 57 | 7:33 | 161 159-162 | 1214 | 170 168-172 |
5.50 | 53:10 | 56 | 7:27 | 161 158-163 | 1200 | 170 168-172 |
5.63 | 54:29 | 1:19 | 10:29 | 159 153-162 | 1666 | 145 92-172 |
5.75 | 55:51 | 1:22 | 10:56 | 145 135-151 | 1584 | 144 84-176 |
5.88 | 56:46 | 56 | 7:27 | 154 149-158 | 1148 | 171 170-172 |
6.00 | 57:44 | 57 | 7:37 | 159 157-160 | 1212 | 171 168-172 |
6.13 | 58:40 | 56 | 7:32 | 158 156-159 | 1189 | 171 170-172 |
6.25 | 59:35 | 54 | 7:16 | 158 156-159 | 1148 | 170 170-172 |
6.38 | 1:00:31 | 56 | 7:31 | 158 156-161 | 1187 | 170 168-172 |
6.50 | 1:02:19 | 1:48 | 14:24 | 142 127-159 | 2045 | 126 84-176 |
6.63 | 1:03:13 | 54 | 7:11 | 145 140-147 | 1042 | 173 170-178 |
6.75 | 1:04:10 | 57 | 7:37 | 142 136-150 | 1081 | 171 166-172 |
6.87 | 1:05:08 | 58 | 7:41 | 150 148-152 | 1153 | 170 168-172 |
7.00 | 1:06:06 | 58 | 7:46 | 152 150-154 | 1180 | 169 166-170 |
7.12 | 1:07:57 | 1:52 | 14:53 | 145 133-160 | 2157 | 123 84-176 |
7.25 | 1:08:53 | 56 | 7:27 | 153 148-155 | 1141 | 172 168-174 |
7.37 | 1:09:51 | 58 | 7:44 | 154 152-155 | 1191 | 170 168-172 |
7.50 | 1:10:49 | 57 | 7:39 | 155 152-157 | 1186 | 171 168-172 |
7.62 | 1:11:46 | 57 | 7:36 | 154 151-156 | 1170 | 169 166-172 |
7.75 | 1:13:35 | 1:49 | 14:35 | 142 129-156 | 2070 | 123 84-176 |
7.87 | 1:14:31 | 56 | 7:27 | 151 149-153 | 1125 | 172 170-176 |
8.00 | 1:15:26 | 56 | 7:25 | 155 153-157 | 1149 | 172 170-172 |
8.12 | 1:17:21 | 1:54 | 15:14 | 149 132-159 | 2269 | 127 88-172 |
8.25 | 1:18:23 | 1:02 | 8:20 | 140 128-157 | 1166 | 155 94-176 |
8.37 | 1:19:18 | 55 | 7:22 | 151 150-153 | 1114 | 171 170-174 |
8.50 | 1:20:17 | 59 | 7:48 | 151 148-153 | 1178 | 169 166-172 |
8.62 | 1:21:57 | 1:40 | 13:21 | 141 129-153 | 1883 | 145 88-178 |
8.75 | 1:22:54 | 57 | 7:36 | 149 147-151 | 1133 | 173 170-176 |
8.87 | 1:24:35 | 1:41 | 13:25 | 142 132-156 | 1906 | 139 92-180 |
9.00 | 1:25:42 | 1:08 | 9:01 | 150 144-155 | 1353 | 162 94-176 |
9.12 | 1:27:16 | 1:34 | 12:28 | 143 131-159 | 1783 | 140 80-202 |
9.25 | 1:28:46 | 1:30 | 12:02 | 153 149-157 | 1842 | 159 90-172 |
9.37 | 1:29:58 | 1:11 | 9:32 | 159 153-163 | 1516 | 163 154-164 |
9.50 | 1:31:33 | 1:36 +17 | 12:45 | 156 151-158 | 1990 | 161 154-164 |
9.62 | 1:32:52 | 1:18 | 10:27 | 158 149-161 | 1650 | 161 158-164 |
9.75 | 1:34:17 | 1:25 +8 | 11:20 | 161 155-165 | 1825 | 163 158-164 |
9.87 | 1:35:30 | 1:13 | 9:44 | 164 156-167 | 1595 | 165 162-166 |
10.00 | 1:36:40 | 1:11 | 9:25 | 162 159-165 | 1526 | 164 164-166 |
10.13 | 1:37:58 | 1:17 | 10:20 | 160 158-162 | 1652 | 163 160-164 |
10.25 | 1:39:14 | 1:17 | 10:12 | 162 160-164 | 1653 | 162 160-164 |
10.38 | 1:40:35 | 1:21 | 10:48 | 163 158-166 | 1761 | 161 158-166 |
10.43 | 1:41:15 | 40 | 11:13 | 158 155-160 | 1773 | 159 156-160 |
Heart
150/170max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
159 (202 max)
Stride Length: 107cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 87.5 | 166 | 10.1 | 1:28:26 | 8:53 |
Walk | 11.5 | 94 | 0.4 | 11:43 | 30:35 |
Still | 0.3 | - | - | 16 | - |
Pause | 0.8 | - | - | 50 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:13 | 8:13 | 54.37 |
5km | 27:19 | 8:48 | 55.70 |
5M | 45:14 | 9:03 | 54.87 |
10km | 56:57 | 9:10 | 54.47 |
10M | 1:34:19 | 9:26 | 54.41 |
Half | 2:05:34 | 9:35 | 53.69 |
20M | 3:16:38 | 9:50 | 54.33 |
Mara | 4:21:48 | 10:00 | 54.41 |
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