Wed 6th Mar 2019 at 6:00pm by MAD Superman

Run > Intervals
  • Time
    1:00:20
  • Miles
    7.64
  • Min/mi
    7:54
  • Pacing
    85%
  • WAVA
    55.76
  • Stride(cm)
    122
  • Cals
    819
  • Cadence
    167
  • BPM
    158
  • %MHR
    92.7
  • B/mi
    1251
  • Surface
    Road

Notes & Comments

club intervals. windy and wet. 5x2min with 4min rec. The rest of the group added a 1min with 1min rec inbetween but my legs were too tight from Saturday

Split Summary
===
1) 1m - 7:50(7:50/m) 148/175bpm 101cal 7.66/8.29mph
2) 1m - 8:05(8:05/m) 146/157bpm 99cal 7.42/7.78mph
3) 0.5m - 4:06(8:09/m) 153/164bpm 53cal 7.37/7.93mph
4) 0.31m - 2:00(6:30/m) 160/164bpm 27cal 9.23/9.62mph
5) 0.5m - 4:00(8:02/m) 160/164bpm 55cal 7.47/9.16mph
6) 0.29m - 1:59(6:49/m) 160/167bpm 27cal 8.8/9.04mph
7) 0.47m - 4:00(8:31/m) 169/184bpm 58cal 7.04/8.64mph
8) 0.33m - 2:01(6:04/m) 172/175bpm 30cal 9.89/10.62mph
9) 0.45m - 3:59(8:49/m) 167/179bpm 57cal 6.8/9.5mph
10) 0.31m - 2:00(6:33/m) 170/174bpm 29cal 9.16/9.14mph
11) 0.44m - 4:00(8:59/m) 166/176bpm 56cal 6.68/8.97mph
12) 0.32m - 2:01(6:15/m) 166/169bpm 28cal 9.59/10.08mph
13) 1m - 8:31(8:31/m) 163/170bpm 118cal 7.05/9.04mph
14) 0.71m - 5:47(8:12/m) 166/181bpm 81cal 7.32/7.74mph
7:50 8:05 4:06 2:00 4:00 1:59 4:00 2:01 3:59 2:00 4:00 2:01 8:31 5:47

Pace

4% 18% 53% 16% 9%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.13 1:04 1:04 8:35 132 91-150 1134 173 170-180
0.25 2:06 1:02 8:14 148 140-155 1217 173 168-176
0.38 3:05 59 7:49 151 148-155 1181 171 168-176
0.50 4:01 56 7:27 134 119-151 999 170 166-178
0.63 4:57 57 7:34 153 123-175 1157 170 168-176
0.75 6:24 1:27 +30 11:35 155 149-160 1795 159 116-170
0.88 7:20 55 7:24 149 146-152 1102 165 116-172
1.00 8:20 1:00 7:59 156 151-160 1244 169 166-172
1.13 9:23 1:03 8:27 153 149-157 1292 170 168-172
1.25 10:29 1:06 +2 8:46 144 134-153 1262 168 164-172
1.38 11:27 58 7:44 145 140-148 1120 166 164-168
1.50 12:27 1:00 8:02 148 145-150 1189 167 164-170
1.63 13:26 59 7:50 146 140-151 1144 166 164-168
1.75 14:24 58 7:47 136 129-144 1058 167 164-170
1.88 15:27 1:03 8:27 145 142-148 1226 168 166-170
2.00 16:27 1:00 7:58 147 145-149 1170 165 162-168
2.13 17:29 1:02 8:16 146 143-149 1207 166 164-168
2.25 18:33 1:04 8:29 153 145-163 1298 167 164-168
2.38 19:29 56 7:30 158 152-162 1186 165 162-168
2.50 20:31 1:02 8:15 157 151-163 1294 165 164-166
2.63 21:20 49 6:31 158 156-160 1030 167 164-172
2.75 22:08 48 6:24 160 158-164 1023 167 166-170
2.88 23:04 56 7:31 161 160-163 1209 166 162-170
3.00 24:10 1:06 8:46 161 158-164 1410 166 162-168
3.13 25:10 1:00 8:03 160 157-163 1287 165 162-170
3.25 26:05 55 7:16 158 156-160 1149 165 162-166
3.38 26:58 54 7:09 159 157-163 1138 166 162-168
3.50 27:49 51 6:44 159 157-162 1072 168 166-170
3.63 28:48 1:00 7:57 160 153-167 1272 165 156-168
3.75 29:59 1:11 9:25 170 160-183 1600 165 158-170
3.88 30:57 58 7:46 175 168-181 1360 167 166-170
4.00 31:57 59 7:55 169 166-173 1338 166 162-168
4.13 32:54 57 7:35 171 168-175 1297 168 162-172
4.25 33:37 43 5:45 173 169-175 995 174 170-180
4.38 34:23 46 6:10 171 168-173 1053 168 166-170
4.50 35:28 1:05 8:38 173 169-177 1494 165 158-170
4.63 36:37 1:09 9:10 165 157-177 1513 166 164-168
4.75 37:34 58 7:42 167 164-171 1286 167 166-168
4.88 38:40 1:06 8:45 165 153-171 1444 166 162-172
5.00 39:28 48 6:22 169 167-172 1077 174 172-176
5.13 40:19 51 6:48 171 167-174 1163 171 168-176
5.25 41:36 1:18 10:20 165 154-172 1705 161 154-172
5.38 42:41 1:05 8:36 169 166-171 1454 168 166-176
5.50 43:39 58 7:43 165 156-176 1274 164 162-168
5.63 44:38 59 7:51 165 163-169 1295 165 160-168
5.75 45:26 48 6:24 166 164-169 1063 166 166-166
5.88 46:12 46 6:12 165 162-168 1022 167 162-172
6.00 47:16 1:04 8:34 165 164-167 1413 164 158-170
6.13 48:26 1:10 +6 9:18 167 165-170 1554 168 164-172
6.25 49:33 1:07 8:53 167 163-168 1484 168 166-172
6.38 50:44 1:11 9:27 162 160-165 1531 168 164-170
6.50 51:45 1:01 8:09 164 162-165 1338 166 162-170
6.63 52:48 1:03 8:23 163 162-165 1366 168 166-170
6.75 53:47 59 7:53 160 156-163 1262 168 166-174
6.87 54:45 59 7:49 161 158-163 1260 168 166-170
7.00 55:44 59 7:49 162 160-164 1266 169 166-174
7.12 56:49 1:05 8:37 159 156-164 1371 169 166-172
7.25 57:48 1:00 7:56 164 156-177 1302 167 166-170
7.37 58:51 1:03 8:22 171 166-178 1430 169 166-174
7.50 59:52 1:01 8:10 172 166-180 1404 167 166-170
7.62 1:00:53 1:01 8:07 170 168-175 1380 167 166-168
7.64 1:00:59 6 9:04 169 169-169 1533 168 168-168

Heart

158/183max
  • Show Beats/Mile

Cadence

167 (180 max) Stride Length: 122cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.1 167 7.6 1:00:25 7:55
Walk 0.9 116 0 34 1:24:47

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:28 5:53 51.90% More
800m 3:22 6:46 51.75% More
1km 4:19 6:57 52.73% More
Mile 7:17 7:17 53.86% More
5k 23:39 7:37 56.39% More
5 miles 38:48 7:46 55.79% More
10k 49:01 7:53 55.15% More

Predictions

Dist Time Per Mile WAVA
1M 6:34 6:34 59.76
5km 22:37 7:17 58.96
5M 38:00 7:36 56.96
10km 48:10 7:45 56.12
10M 1:20:55 8:06 55.17
Half 1:48:38 8:18 53.93
20M 2:52:19 8:37 53.87
Mara 3:51:20 8:50 53.51
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