Thu 21st Mar 2019 at 6:00pm by beef
Run > Intervals
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Time
1:12:27
-
Miles 7.12
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Min/mi 10:11
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Pacing
15%
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WAVA
49.48
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Stride(cm)
97
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Cals
716
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Cadence
162
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BPM
135
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%MHR
84.3
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B/mi 1372
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Surface
Road
Notes & Comments
Track: 10 x 400m, 3 x 150m
===
1) 2.47m - 24:44(10:01/m) 140/157bpm 294cal 5.99/10.23mph
2) 0.24m - 1:37(6:44/m) 137/143bpm 17cal 8.92/9.87mph
3) 0.03m - 1:00(30:19/m) 139/148bpm 11cal 1.98/9.2mph
4) 0.24m - 1:35(6:30/m) 138/145bpm 17cal 9.24/10.69mph
5) 0.03m - 1:18(39:34/m) 132/144bpm 11cal 1.52/9.35mph
6) 0.24m - 1:35(6:42/m) 138/148bpm 16cal 8.96/10.29mph
7) 0.05m - 1:18(28:40/m) 135/146bpm 13cal 2.09/9.18mph
8) 0.24m - 1:35(6:31/m) 137/146bpm 15cal 9.2/10.23mph
9) 0.04m - 1:18(28:53/m) 137/147bpm 13cal 2.08/9.35mph
10) 0.25m - 1:34(6:21/m) 137/143bpm 15cal 9.44/10.54mph
11) 0.04m - 1:15(29:46/m) 132/142bpm 10cal 2.02/9.41mph
12) 0.24m - 1:35(6:32/m) 131/142bpm 13cal 9.19/10.31mph
13) 0.05m - 1:17(27:45/m) 129/142bpm 8cal 2.16/9.29mph
14) 0.24m - 1:35(6:31/m) 135/143bpm 14cal 9.21/10.54mph
15) 0.05m - 1:18(28:55/m) 128/143bpm 9cal 2.08/9.35mph
16) 0.24m - 1:34(6:29/m) 140/152bpm 15cal 9.25/10.42mph
17) 0.05m - 1:16(27:13/m) 137/152bpm 11cal 2.21/9.48mph
18) 0.25m - 1:34(6:19/m) 132/139bpm 12cal 9.5/10.31mph
19) 0.05m - 1:16(24:57/m) 138/144bpm 12cal 2.4/9.48mph
20) 0.24m - 1:33(6:25/m) 135/142bpm 13cal 9.34/10.62mph
21) 0.01m - 8(16:29/m) 120/140bpm 3.64/9.43mph
22) 0.09m - 31(5:32/m) 126/141bpm 2cal 10.86/12.38mph
23) 0.12m - 2:57(23:55/m) 130/153bpm 22cal 2.51/12mph
24) 0.09m - 30(5:27/m) 117/135bpm 2cal 11/13.02mph
25) 0.13m - 2:47(21:43/m) 123/138bpm 15cal 2.76/12.13mph
26) 0.09m - 30(5:38/m) 118/134bpm 1cal 10.66/12.46mph
27) 1.3m - 13:13(10:08/m) 137/149bpm 135cal 5.92/11.84mph
===
1) 2.47m - 24:44(10:01/m) 140/157bpm 294cal 5.99/10.23mph
2) 0.24m - 1:37(6:44/m) 137/143bpm 17cal 8.92/9.87mph
3) 0.03m - 1:00(30:19/m) 139/148bpm 11cal 1.98/9.2mph
4) 0.24m - 1:35(6:30/m) 138/145bpm 17cal 9.24/10.69mph
5) 0.03m - 1:18(39:34/m) 132/144bpm 11cal 1.52/9.35mph
6) 0.24m - 1:35(6:42/m) 138/148bpm 16cal 8.96/10.29mph
7) 0.05m - 1:18(28:40/m) 135/146bpm 13cal 2.09/9.18mph
8) 0.24m - 1:35(6:31/m) 137/146bpm 15cal 9.2/10.23mph
9) 0.04m - 1:18(28:53/m) 137/147bpm 13cal 2.08/9.35mph
10) 0.25m - 1:34(6:21/m) 137/143bpm 15cal 9.44/10.54mph
11) 0.04m - 1:15(29:46/m) 132/142bpm 10cal 2.02/9.41mph
12) 0.24m - 1:35(6:32/m) 131/142bpm 13cal 9.19/10.31mph
13) 0.05m - 1:17(27:45/m) 129/142bpm 8cal 2.16/9.29mph
14) 0.24m - 1:35(6:31/m) 135/143bpm 14cal 9.21/10.54mph
15) 0.05m - 1:18(28:55/m) 128/143bpm 9cal 2.08/9.35mph
16) 0.24m - 1:34(6:29/m) 140/152bpm 15cal 9.25/10.42mph
17) 0.05m - 1:16(27:13/m) 137/152bpm 11cal 2.21/9.48mph
18) 0.25m - 1:34(6:19/m) 132/139bpm 12cal 9.5/10.31mph
19) 0.05m - 1:16(24:57/m) 138/144bpm 12cal 2.4/9.48mph
20) 0.24m - 1:33(6:25/m) 135/142bpm 13cal 9.34/10.62mph
21) 0.01m - 8(16:29/m) 120/140bpm 3.64/9.43mph
22) 0.09m - 31(5:32/m) 126/141bpm 2cal 10.86/12.38mph
23) 0.12m - 2:57(23:55/m) 130/153bpm 22cal 2.51/12mph
24) 0.09m - 30(5:27/m) 117/135bpm 2cal 11/13.02mph
25) 0.13m - 2:47(21:43/m) 123/138bpm 15cal 2.76/12.13mph
26) 0.09m - 30(5:38/m) 118/134bpm 1cal 10.66/12.46mph
27) 1.3m - 13:13(10:08/m) 137/149bpm 135cal 5.92/11.84mph
24:44 1:37 1:00 1:35 1:18 1:35 1:18 1:35 1:18 1:34 1:15 1:35 1:17 1:35 1:18 1:34 1:16 1:34 1:16 1:33 8 31 2:57 30 2:47 30 13:13
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.13 | 1:05 | 1:05 | 8:39 | 109 74-130 | 942 | 171 168-176 |
0.25 | 2:10 | 1:05 | 8:40 | 122 114-135 | 1058 | 170 166-172 |
0.38 | 3:47 | 1:37 +16 | 12:54 | 119 113-124 | 1535 | 165 158-168 |
0.50 | 5:08 | 1:21 | 10:50 | 117 111-125 | 1267 | 164 154-168 |
0.63 | 6:10 | 1:02 | 8:17 | 131 122-135 | 1085 | 168 168-170 |
0.75 | 7:15 | 1:06 | 8:44 | 138 133-143 | 1206 | 167 166-168 |
0.88 | 8:26 | 1:11 | 9:25 | 139 135-144 | 1308 | 168 166-174 |
1.00 | 9:24 | 58 | 7:46 | 139 137-141 | 1078 | 166 164-168 |
1.13 | 10:30 | 1:06 | 8:46 | 142 136-145 | 1245 | 166 164-168 |
1.25 | 11:38 | 1:08 | 9:05 | 147 142-151 | 1336 | 167 154-172 |
1.38 | 12:37 | 59 | 7:49 | 150 147-153 | 1171 | 172 168-174 |
1.50 | 13:47 | 1:10 | 9:24 | 148 144-154 | 1391 | 169 166-172 |
1.63 | 14:55 | 1:08 | 9:01 | 153 149-157 | 1379 | 168 166-170 |
1.75 | 15:51 | 56 | 7:32 | 154 152-156 | 1160 | 167 166-170 |
1.88 | 16:56 | 1:05 | 8:37 | 150 146-154 | 1293 | 166 166-168 |
2.00 | 18:09 | 1:14 | 9:48 | 148 144-155 | 1451 | 162 146-166 |
2.13 | 21:38 | 3:28 +2:09 | 27:46 | 148 133-155 | 4109 | 162 156-170 |
2.25 | 23:45 | 2:07 | 16:58 | 148 146-152 | 2511 | 158 112-178 |
2.38 | 25:48 | 2:03 | 16:27 | 146 134-155 | 2402 | 130 104-188 |
2.50 | 28:06 | 2:18 +45 | 18:22 | 133 126-139 | 2443 | 173 118-234 |
2.63 | 28:57 | 51 | 6:48 | 137 134-143 | 931 | 179 176-184 |
2.75 | 30:35 | 1:38 | 13:02 | 139 129-147 | 1812 | 146 80-178 |
2.88 | 31:20 | 46 | 6:05 | 136 124-145 | 828 | 182 180-184 |
3.00 | 32:19 | 59 | 7:49 | 142 140-145 | 1109 | 173 106-180 |
3.13 | 34:03 | 1:44 | 13:55 | 130 117-142 | 1809 | 175 90-186 |
3.25 | 34:56 | 53 | 7:02 | 145 141-146 | 1021 | 181 178-182 |
3.38 | 36:44 | 1:48 | 14:24 | 134 122-146 | 1929 | 156 98-184 |
3.50 | 37:35 | 51 | 6:50 | 141 131-146 | 963 | 182 176-184 |
3.63 | 39:24 | 1:48 | 14:26 | 136 122-147 | 1963 | 162 92-186 |
3.75 | 40:12 | 48 | 6:26 | 138 130-143 | 887 | 183 182-184 |
3.88 | 41:41 | 1:30 | 11:56 | 137 125-143 | 1635 | 136 90-182 |
4.00 | 42:45 | 1:04 | 8:32 | 123 112-135 | 1049 | 183 182-184 |
4.13 | 43:38 | 53 | 7:02 | 138 132-142 | 971 | 181 176-184 |
4.25 | 45:23 | 1:45 | 13:56 | 128 115-142 | 1784 | 150 88-186 |
4.38 | 46:13 | 50 | 6:41 | 140 137-142 | 935 | 183 178-186 |
4.50 | 48:03 | 1:50 | 14:40 | 126 111-142 | 1848 | 149 90-186 |
4.63 | 48:52 | 49 | 6:31 | 142 125-152 | 926 | 183 180-184 |
4.75 | 50:36 | 1:45 | 13:58 | 140 121-152 | 1954 | 139 82-184 |
4.88 | 51:24 | 48 | 6:25 | 132 124-137 | 846 | 184 182-186 |
5.00 | 52:17 | 53 | 7:03 | 135 131-139 | 952 | 178 118-184 |
5.13 | 53:57 | 1:39 | 13:16 | 132 120-143 | 1750 | 149 96-188 |
5.25 | 54:46 | 49 | 6:31 | 140 137-142 | 912 | 182 176-184 |
5.38 | 59:43 | 4:57 +4:22 | 39:38 | 126 108-141 | 4995 | 188 180-194 |
5.50 | 1:02:35 | 2:52 | 22:59 | 134 110-153 | 3080 | 106 92-190 |
5.63 | 1:03:45 | 1:10 | 9:19 | 122 106-138 | 1136 | 181 96-196 |
5.75 | 1:06:21 | 2:36 | 20:48 | 119 107-135 | 2476 | 106 96-192 |
5.88 | 1:11:56 | 5:35 +4:33 | 44:42 | 118 100-136 | 5274 | 170 94-196 |
6.00 | 1:13:23 | 1:26 | 11:28 | 137 133-139 | 1572 | 161 156-164 |
6.13 | 1:14:39 | 1:17 | 10:15 | 137 133-142 | 1405 | 165 162-168 |
6.25 | 1:15:52 | 1:12 | 9:38 | 140 136-145 | 1349 | 167 164-170 |
6.38 | 1:17:03 | 1:12 | 9:33 | 136 130-143 | 1300 | 166 164-168 |
6.50 | 1:18:16 | 1:13 | 9:44 | 137 127-145 | 1334 | 165 156-168 |
6.63 | 1:19:26 | 1:10 | 9:20 | 133 127-139 | 1241 | 167 166-168 |
6.75 | 1:20:36 | 1:10 | 9:19 | 137 134-139 | 1276 | 167 166-168 |
6.87 | 1:21:46 | 1:10 | 9:21 | 140 137-143 | 1308 | 166 166-168 |
7.00 | 1:23:14 | 1:28 +2 | 11:41 | 141 138-145 | 1648 | 161 124-166 |
7.12 | 1:24:34 | 1:20 | 10:41 | 146 142-148 | 1559 | 162 154-166 |
Cadence
162 (234 max)
Stride Length: 97cm
Run: 84.1%
Walk: 15.9%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:03 | 9:03 | 49.37 |
5km | 30:05 | 9:41 | 50.57 |
5M | 49:49 | 9:58 | 49.82 |
10km | 1:02:43 | 10:06 | 49.46 |
10M | 1:43:51 | 10:23 | 49.42 |
Half | 2:18:16 | 10:33 | 48.76 |
20M | 3:36:31 | 10:50 | 49.34 |
Mara | 4:48:17 | 11:00 | 49.42 |
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