Tue 23rd Apr 2019 at 11:00am by Dickie York
Run > Intervals
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Time
53:12
-
Miles 7.50
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Min/mi 7:06
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Pacing
76%
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WAVA
67.58
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Stride(cm)
126
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Cadence
180
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BPM
62
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%MHR
36.4
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B/mi 442
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Surface
Treadmill
Notes & Comments
Split Summary
===
1) 1m - 7:58(7:58/m) 59/71bpm 87/90rpm 7.61/8.5mph
2) 1m - 6:45(6:44/m) 59/59bpm 91/100rpm 8.95/11.63mph
3) 1m - 6:53(6:54/m) 59/59bpm 91/99rpm 8.72/11.63mph
4) 1m - 6:24(6:24/m) 62/65bpm 93/99rpm 9.4/11.63mph
5) 1m - 7:06(7:06/m) 65/65bpm 90/99rpm 8.5/11.63mph
6) 1m - 7:04(7:04/m) 65/65bpm 90/100rpm 8.5/11.41mph
7) 1m - 7:21(7:21/m) 65/65bpm 89/90rpm 8.28/8.28mph
8) 0.5m - 3:41(7:22/m) 65/65bpm 89/90rpm 8.05/8.28mph
10min WU @ 8mph
8 x 2min @ 11.2mph
off 2min @ 6mph
11min WD @ 8mph
===
1) 1m - 7:58(7:58/m) 59/71bpm 87/90rpm 7.61/8.5mph
2) 1m - 6:45(6:44/m) 59/59bpm 91/100rpm 8.95/11.63mph
3) 1m - 6:53(6:54/m) 59/59bpm 91/99rpm 8.72/11.63mph
4) 1m - 6:24(6:24/m) 62/65bpm 93/99rpm 9.4/11.63mph
5) 1m - 7:06(7:06/m) 65/65bpm 90/99rpm 8.5/11.63mph
6) 1m - 7:04(7:04/m) 65/65bpm 90/100rpm 8.5/11.41mph
7) 1m - 7:21(7:21/m) 65/65bpm 89/90rpm 8.28/8.28mph
8) 0.5m - 3:41(7:22/m) 65/65bpm 89/90rpm 8.05/8.28mph
10min WU @ 8mph
8 x 2min @ 11.2mph
off 2min @ 6mph
11min WD @ 8mph
7:58 6:45 6:53 6:24 7:06 7:04 7:21 3:41
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.13 | 1:27 | 1:27 | 11:33 | 60 59-71 | 693 | 163 124-168 |
0.25 | 2:31 | 1:05 | 8:36 | 59 59-59 | 507 | 173 168-176 |
0.38 | 3:27 | 56 | 7:26 | 59 59-59 | 438 | 176 174-178 |
0.50 | 4:22 | 55 | 7:20 | 59 59-59 | 433 | 178 176-180 |
0.63 | 5:16 | 54 | 7:10 | 59 59-59 | 423 | 176 176-176 |
0.75 | 6:11 | 55 | 7:21 | 59 59-59 | 434 | 178 176-178 |
0.88 | 7:06 | 55 | 7:18 | 59 59-59 | 431 | 178 178-178 |
1.00 | 8:00 | 54 | 7:12 | 59 59-59 | 425 | 178 178-178 |
1.13 | 8:55 | 55 | 7:24 | 59 59-59 | 436 | 178 178-178 |
1.25 | 9:49 | 54 | 7:15 | 59 59-59 | 427 | 179 178-180 |
1.38 | 10:32 | 42 | 5:37 | 59 59-59 | 332 | 191 180-196 |
1.50 | 11:11 | 39 | 5:13 | 59 59-59 | 307 | 196 196-196 |
1.63 | 11:49 | 39 | 5:11 | 59 59-59 | 306 | 197 196-198 |
1.75 | 12:52 | 1:02 | 8:19 | 59 59-59 | 490 | 175 164-200 |
1.88 | 14:03 | 1:12 | 9:33 | 59 59-59 | 564 | 167 166-178 |
2.00 | 14:44 | 41 | 5:25 | 59 59-59 | 320 | 191 180-194 |
2.13 | 15:24 | 40 | 5:19 | 59 59-59 | 313 | 195 194-196 |
2.25 | 16:04 | 40 | 5:23 | 59 59-59 | 318 | 195 182-196 |
2.38 | 17:17 | 1:13 | 9:44 | 59 59-59 | 574 | 167 166-180 |
2.50 | 18:17 | 59 | 7:53 | 59 59-59 | 465 | 174 166-194 |
2.63 | 18:56 | 40 | 5:17 | 59 59-59 | 312 | 196 194-196 |
2.75 | 19:36 | 40 | 5:17 | 59 59-59 | 312 | 196 196-196 |
2.88 | 20:26 | 50 | 6:40 | 59 59-59 | 393 | 184 168-198 |
3.00 | 21:38 | 1:12 | 9:35 | 59 59-59 | 565 | 168 166-170 |
3.13 | 22:28 | 50 | 6:42 | 59 59-59 | 395 | 181 166-196 |
3.25 | 23:08 | 40 | 5:21 | 59 59-59 | 315 | 196 196-196 |
3.38 | 23:48 | 40 | 5:17 | 59 59-59 | 312 | 196 196-196 |
3.50 | 24:49 | 1:01 | 8:09 | 60 59-65 | 489 | 176 166-198 |
3.63 | 26:03 | 1:14 | 9:52 | 65 65-65 | 641 | 168 166-182 |
3.75 | 26:42 | 39 | 5:12 | 65 65-65 | 338 | 194 182-196 |
3.88 | 27:21 | 39 | 5:16 | 65 65-65 | 342 | 198 196-198 |
4.00 | 28:02 | 41 | 5:25 | 65 65-65 | 352 | 198 192-198 |
4.13 | 29:13 | 1:12 | 9:34 | 65 65-65 | 622 | 168 166-188 |
4.25 | 30:15 | 1:01 | 8:10 | 65 65-65 | 531 | 173 166-194 |
4.38 | 30:55 | 40 | 5:19 | 65 65-65 | 346 | 195 194-196 |
4.50 | 31:34 | 40 | 5:19 | 65 65-65 | 345 | 196 196-196 |
4.63 | 32:26 | 51 | 6:51 | 65 65-65 | 445 | 184 168-196 |
4.75 | 33:39 | 1:14 | 9:49 | 65 65-65 | 638 | 167 166-168 |
4.88 | 34:28 | 48 | 6:26 | 65 65-65 | 418 | 183 166-196 |
5.00 | 35:08 | 40 | 5:20 | 65 65-65 | 347 | 196 196-198 |
5.13 | 35:47 | 39 | 5:14 | 65 65-65 | 340 | 198 198-198 |
5.25 | 36:47 | 1:00 | 7:58 | 65 65-65 | 518 | 177 168-200 |
5.38 | 37:58 | 1:11 | 9:28 | 65 65-65 | 615 | 168 166-178 |
5.50 | 38:39 | 42 | 5:34 | 65 65-65 | 362 | 194 180-196 |
5.63 | 39:19 | 39 | 5:14 | 65 65-65 | 341 | 197 196-198 |
5.75 | 39:58 | 39 | 5:11 | 65 65-65 | 337 | 198 198-198 |
5.88 | 41:02 | 1:04 | 8:33 | 65 65-65 | 555 | 174 166-198 |
6.00 | 42:12 | 1:11 | 9:25 | 65 65-65 | 612 | 167 166-176 |
6.13 | 43:08 | 55 | 7:22 | 65 65-65 | 478 | 176 176-178 |
6.25 | 44:02 | 55 | 7:18 | 65 65-65 | 475 | 178 176-178 |
6.38 | 44:57 | 55 | 7:20 | 65 65-65 | 477 | 178 178-178 |
6.50 | 45:53 | 55 | 7:23 | 65 65-65 | 479 | 179 178-180 |
6.63 | 46:48 | 55 | 7:20 | 65 65-65 | 477 | 180 180-180 |
6.75 | 47:43 | 55 | 7:20 | 65 65-65 | 477 | 180 180-180 |
6.87 | 48:38 | 55 | 7:20 | 65 65-65 | 476 | 179 178-180 |
7.00 | 49:33 | 55 | 7:21 | 65 65-65 | 478 | 178 178-178 |
7.12 | 50:27 | 55 | 7:16 | 65 65-65 | 472 | 178 178-178 |
7.25 | 51:23 | 55 | 7:24 | 65 65-65 | 481 | 178 178-178 |
7.37 | 52:19 | 56 | 7:29 | 65 65-65 | 487 | 178 178-178 |
7.50 | 53:13 | 54 | 7:26 | 65 65-65 | 483 | 178 174-180 |
Cadence
180 (200 max)
Stride Length: 126cm
Run: 60.4%
Walk: 39.6%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:46 | 5:46 | 73.87 |
5km | 20:07 | 6:28 | 72.05 |
5M | 34:01 | 6:48 | 69.36 |
10km | 43:14 | 6:57 | 68.14 |
10M | 1:13:04 | 7:18 | 66.64 |
Half | 1:38:26 | 7:31 | 64.94 |
20M | 2:37:00 | 7:51 | 64.52 |
Mara | 3:31:29 | 8:04 | 63.87 |
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