Sat 9th Mar 2019 at 4:00pm by MattT
Run > Intervals
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Time
49:34
-
Miles 6.63
-
Min/mi 7:29
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Pacing
0%
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WAVA
60.62
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Stride(cm)
123
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Cals
590
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Cadence
175
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BPM
141
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%MHR
78.1
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B/mi 1052
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Surface
Treadmill
Notes & Comments
3 x 2k HM pace / 1k float
Level 1
Split Summary
===
1) 1m - 8:42(8:42/m) 126/137bpm 93cal 6.89/7.39mph
2) 1m - 6:45(6:45/m) 145/155bpm 91cal 8.9/9.14mph
3) 0.34m - 2:23(7:03/m) 153/156bpm 34cal 8.52/9.08mph
4) 0.25m - 2:06(8:31/m) 131/146bpm 19cal 7.04/7.24mph
5) 1m - 6:45(6:45/m) 144/157bpm 83cal 8.9/9.18mph
6) 0.24m - 1:36(6:39/m) 155/157bpm 22cal 9.03/9.12mph
7) 0.55m - 4:39(8:24/m) 139/159bpm 48cal 7.14/8.95mph
8) 1m - 6:45(6:45/m) 152/157bpm 92cal 8.88/9.12mph
9) 0.24m - 1:37(6:43/m) 156/158bpm 22cal 8.93/9.2mph
10) 1m - 8:13(8:13/m) 143/162bpm 86cal 7.29/9.12mph
11) 0.01m - 2(6:22/m) 140/140bpm 9.42/7.2mph
Level 1
Split Summary
===
1) 1m - 8:42(8:42/m) 126/137bpm 93cal 6.89/7.39mph
2) 1m - 6:45(6:45/m) 145/155bpm 91cal 8.9/9.14mph
3) 0.34m - 2:23(7:03/m) 153/156bpm 34cal 8.52/9.08mph
4) 0.25m - 2:06(8:31/m) 131/146bpm 19cal 7.04/7.24mph
5) 1m - 6:45(6:45/m) 144/157bpm 83cal 8.9/9.18mph
6) 0.24m - 1:36(6:39/m) 155/157bpm 22cal 9.03/9.12mph
7) 0.55m - 4:39(8:24/m) 139/159bpm 48cal 7.14/8.95mph
8) 1m - 6:45(6:45/m) 152/157bpm 92cal 8.88/9.12mph
9) 0.24m - 1:37(6:43/m) 156/158bpm 22cal 8.93/9.2mph
10) 1m - 8:13(8:13/m) 143/162bpm 86cal 7.29/9.12mph
11) 0.01m - 2(6:22/m) 140/140bpm 9.42/7.2mph
8:42 6:45 2:23 2:06 6:45 1:36 4:39 6:45 1:37 8:13 2
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 47 | 47 | 12:28 | 97 61-127 | 1209 | 161 112-172 |
0.13 | 1:20 | 33 | 8:46 | 123 121-124 | 1077 | 170 170-170 |
0.19 | 1:51 | 31 | 8:20 | 126 124-129 | 1050 | 170 170-170 |
0.25 | 2:22 | 31 | 8:23 | 132 130-134 | 1107 | 170 170-172 |
0.31 | 2:53 | 31 | 8:19 | 134 132-135 | 1115 | 170 170-170 |
0.38 | 3:25 | 31 | 8:21 | 132 130-133 | 1102 | 172 172-172 |
0.44 | 3:56 | 31 | 8:22 | 130 127-133 | 1087 | 172 172-172 |
0.50 | 4:27 | 31 | 8:19 | 131 130-131 | 1090 | 172 170-172 |
0.56 | 4:59 | 31 | 8:19 | 133 132-135 | 1106 | 170 170-170 |
0.63 | 5:29 | 31 | 8:14 | 134 133-135 | 1104 | 170 170-170 |
0.69 | 11:23 | 5:53 +6:00 | 1:34:14 | 111 85-134 | 10460 | 173 170-174 |
0.75 | 12:32 | 1:10 | 18:34 | 123 120-125 | 2284 | 174 172-174 |
0.81 | 13:07 | 34 | 9:09 | 129 126-132 | 1180 | 172 172-172 |
0.88 | 13:38 | 32 | 8:26 | 134 131-136 | 1129 | 174 172-174 |
0.94 | 14:10 | 31 | 8:23 | 135 134-136 | 1131 | 174 174-174 |
1.00 | 14:41 | 31 | 8:23 | 133 131-134 | 1115 | 174 174-174 |
1.06 | 15:09 | 28 | 7:22 | 131 129-132 | 964 | 175 174-176 |
1.13 | 15:34 | 26 | 6:49 | 137 137-138 | 934 | 176 176-176 |
1.19 | 16:00 | 25 | 6:44 | 140 140-141 | 943 | 176 176-176 |
1.25 | 16:25 | 25 | 6:43 | 141 140-142 | 948 | 176 176-176 |
1.31 | 16:50 | 25 | 6:42 | 145 143-148 | 972 | 178 178-178 |
1.38 | 17:15 | 25 | 6:40 | 144 142-145 | 961 | 177 176-178 |
1.44 | 17:40 | 25 | 6:42 | 144 142-145 | 965 | 178 178-178 |
1.50 | 18:05 | 25 | 6:42 | 147 145-149 | 984 | 178 178-178 |
1.56 | 18:30 | 25 | 6:37 | 148 147-149 | 980 | 176 176-176 |
1.63 | 18:55 | 25 | 6:37 | 149 148-150 | 987 | 176 176-176 |
1.69 | 19:20 | 25 | 6:44 | 150 149-151 | 1010 | 176 176-176 |
1.75 | 19:45 | 25 | 6:43 | 149 148-150 | 1000 | 176 176-176 |
1.81 | 20:10 | 25 | 6:39 | 149 148-150 | 992 | 176 176-176 |
1.88 | 20:35 | 25 | 6:41 | 153 152-153 | 1023 | 176 176-176 |
1.94 | 21:01 | 25 | 6:44 | 153 151-155 | 1031 | 176 176-176 |
2.00 | 21:26 | 25 | 6:45 | 153 152-154 | 1032 | 178 176-178 |
2.06 | 21:51 | 25 | 6:44 | 153 151-154 | 1029 | 178 178-178 |
2.13 | 22:16 | 25 | 6:45 | 154 153-155 | 1040 | 178 178-178 |
2.19 | 22:42 | 25 | 6:45 | 153 151-155 | 1034 | 178 178-178 |
2.25 | 23:07 | 25 | 6:39 | 152 150-154 | 1010 | 178 178-178 |
2.31 | 23:36 | 29 | 7:43 | 152 148-154 | 1173 | 175 174-178 |
2.38 | 24:07 | 31 | 8:18 | 145 140-148 | 1203 | 174 174-176 |
2.44 | 27:28 | 3:22 +2:52 | 53:47 | 129 118-138 | 6938 | 174 172-176 |
2.50 | 28:03 | 34 | 9:06 | 125 122-128 | 1137 | 174 174-174 |
2.56 | 28:35 | 32 | 8:31 | 131 128-133 | 1116 | 174 172-174 |
2.63 | 29:04 | 29 | 7:46 | 138 135-141 | 1073 | 176 174-178 |
2.69 | 29:29 | 26 | 6:50 | 135 133-137 | 923 | 178 178-178 |
2.75 | 29:55 | 25 | 6:45 | 133 131-134 | 898 | 178 178-178 |
2.81 | 30:20 | 25 | 6:45 | 133 131-134 | 898 | 178 176-178 |
2.88 | 30:45 | 25 | 6:44 | 133 131-134 | 895 | 178 178-178 |
2.94 | 31:11 | 25 | 6:45 | 133 132-136 | 898 | 178 178-178 |
3.00 | 31:36 | 25 | 6:42 | 140 137-141 | 938 | 178 178-178 |
3.06 | 32:01 | 25 | 6:39 | 138 138-139 | 917 | 177 176-178 |
3.13 | 32:26 | 25 | 6:39 | 143 135-147 | 950 | 176 176-176 |
3.19 | 32:51 | 25 | 6:44 | 150 150-151 | 1010 | 176 176-176 |
3.25 | 33:16 | 25 | 6:44 | 151 149-152 | 1016 | 176 176-176 |
3.31 | 33:41 | 25 | 6:43 | 152 149-153 | 1022 | 176 176-176 |
3.38 | 34:07 | 25 | 6:47 | 154 152-155 | 1044 | 177 176-178 |
3.44 | 34:32 | 25 | 6:45 | 156 155-157 | 1054 | 178 178-178 |
3.50 | 34:57 | 25 | 6:40 | 156 155-156 | 1039 | 178 178-178 |
3.56 | 35:22 | 25 | 6:43 | 154 153-155 | 1035 | 178 178-178 |
3.63 | 35:47 | 25 | 6:41 | 155 154-155 | 1036 | 178 178-178 |
3.69 | 36:12 | 25 | 6:37 | 155 154-155 | 1026 | 178 178-178 |
3.75 | 36:37 | 25 | 6:37 | 155 154-156 | 1027 | 178 178-178 |
3.81 | 37:02 | 25 | 6:36 | 156 156-157 | 1031 | 178 178-178 |
3.88 | 37:30 | 28 | 7:30 | 157 155-158 | 1178 | 177 176-178 |
3.94 | 38:01 | 31 | 8:13 | 149 146-152 | 1225 | 176 176-176 |
4.00 | 38:32 | 31 | 8:22 | 145 141-150 | 1213 | 176 176-178 |
4.06 | 39:03 | 31 | 8:19 | 141 140-141 | 1172 | 176 176-176 |
4.13 | 39:35 | 31 | 8:23 | 142 141-143 | 1190 | 175 174-176 |
4.19 | 40:06 | 31 | 8:21 | 140 139-141 | 1169 | 176 176-176 |
4.25 | 42:14 | 2:08 +1:42 | 34:09 | 123 101-139 | 4200 | 174 172-174 |
4.31 | 42:52 | 38 | 10:05 | 120 110-129 | 1211 | 174 174-174 |
4.38 | 43:24 | 33 | 8:44 | 134 132-135 | 1170 | 174 174-176 |
4.44 | 43:52 | 28 | 7:25 | 137 134-139 | 1015 | 176 174-176 |
4.50 | 44:17 | 25 | 6:42 | 146 142-148 | 979 | 176 176-176 |
4.56 | 44:43 | 25 | 6:43 | 148 147-149 | 993 | 176 176-176 |
4.62 | 45:08 | 25 | 6:45 | 151 150-152 | 1019 | 176 176-176 |
4.69 | 45:33 | 25 | 6:44 | 153 152-153 | 1031 | 178 178-178 |
4.75 | 45:59 | 26 | 6:50 | 153 152-153 | 1046 | 178 178-178 |
4.81 | 46:24 | 26 | 6:48 | 152 151-152 | 1034 | 178 178-178 |
4.87 | 46:50 | 25 | 6:45 | 152 151-153 | 1026 | 178 178-178 |
4.94 | 47:15 | 25 | 6:45 | 153 153-154 | 1034 | 178 178-178 |
5.00 | 47:40 | 25 | 6:44 | 154 153-154 | 1037 | 178 178-178 |
5.06 | 48:05 | 25 | 6:44 | 155 154-156 | 1044 | 178 178-178 |
5.12 | 48:31 | 25 | 6:48 | 156 155-157 | 1061 | 178 178-178 |
5.19 | 48:56 | 25 | 6:45 | 156 155-156 | 1054 | 178 178-178 |
5.25 | 49:21 | 25 | 6:42 | 156 155-157 | 1046 | 178 178-178 |
5.31 | 49:47 | 25 | 6:41 | 156 155-156 | 1043 | 178 178-178 |
5.38 | 50:11 | 25 | 6:36 | 155 154-156 | 1022 | 178 178-178 |
5.44 | 50:36 | 25 | 6:40 | 155 154-156 | 1033 | 178 178-178 |
5.50 | 51:01 | 25 | 6:43 | 156 156-157 | 1048 | 178 178-178 |
5.56 | 51:27 | 25 | 6:42 | 157 156-158 | 1051 | 178 178-178 |
5.63 | 51:51 | 25 | 6:35 | 157 156-158 | 1034 | 178 176-178 |
5.69 | 52:21 | 30 | 7:57 | 159 156-161 | 1264 | 176 174-176 |
5.75 | 52:52 | 31 | 8:20 | 149 147-153 | 1243 | 176 176-176 |
5.81 | 53:24 | 31 | 8:20 | 143 142-145 | 1192 | 176 176-176 |
5.88 | 53:55 | 31 | 8:17 | 143 141-144 | 1184 | 176 174-176 |
5.94 | 54:26 | 31 | 8:15 | 141 140-142 | 1164 | 174 174-174 |
6.00 | 54:57 | 31 | 8:17 | 142 141-143 | 1176 | 174 174-174 |
6.06 | 55:28 | 31 | 8:14 | 141 139-142 | 1161 | 174 174-174 |
6.13 | 55:58 | 31 | 8:13 | 141 140-142 | 1159 | 174 174-174 |
6.19 | 56:29 | 31 | 8:13 | 140 139-141 | 1151 | 174 174-174 |
6.25 | 57:00 | 31 | 8:12 | 141 140-142 | 1156 | 174 174-174 |
6.31 | 57:31 | 31 | 8:13 | 140 139-140 | 1150 | 174 174-174 |
6.38 | 58:02 | 31 | 8:14 | 139 138-140 | 1145 | 172 172-172 |
6.44 | 58:33 | 31 | 8:17 | 140 139-141 | 1160 | 172 172-172 |
6.50 | 59:04 | 31 | 8:20 | 141 140-141 | 1176 | 174 174-174 |
6.56 | 59:35 | 31 | 8:14 | 140 139-140 | 1154 | 172 172-172 |
6.63 | 1:00:06 | 31 | 8:18 | 140 139-141 | 1162 | 172 172-172 |
Heart
141/161max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
175 (178 max)
Stride Length: 123cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.6 | 175 | 6.6 | 59:51 | 9:03 |
Walk | 0.4 | 123 | 0 | 15 | 27:43 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:34 | 6:34 | 61.98 |
5km | 22:03 | 7:06 | 62.76 |
5M | 36:40 | 7:20 | 61.32 |
10km | 46:15 | 7:27 | 60.65 |
10M | 1:16:54 | 7:41 | 60.23 |
Half | 1:42:36 | 7:50 | 59.23 |
20M | 2:41:15 | 8:04 | 59.72 |
Mara | 3:35:11 | 8:13 | 59.67 |
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