Sat 11th May 2019 at 12:00pm by waxi
Run > Intervals
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Time
23:25
-
Miles 3.13
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Min/mi 7:29
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Pacing
60%
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WAVA
59.14
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Stride(cm)
111
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Cals
335
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Cadence
194
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BPM
161
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%MHR
94.2
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B/mi 1206
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Surface
Road
Notes & Comments
Split Summary
400m reps x 12, easy paced in 2 min t/a.
===
1) 0.24m - 1:24(5:45/m) 131/145bpm 15cal 10.44/11.61mph
2) 0.02m - 37(31:15/m) 141/145bpm 7cal 1.92/10.35mph
3) 0.23m - 1:18(5:36/m) 155/169bpm 18cal 10.7/11.94mph
4) 0.03m - 51(30:26/m) 162/172bpm 12cal 1.97/10.52mph
5) 0.24m - 1:24(5:46/m) 160/172bpm 20cal 10.41/11.46mph
6) 0.02m - 29(29:39/m) 165/175bpm 7cal 2.02/10.35mph
7) 0.25m - 1:25(5:44/m) 167/174bpm 21cal 10.48/10.83mph
8) 0.02m - 36(26:01/m) 171/174bpm 9cal 2.31/10.6mph
9) 0.24m - 1:25(5:47/m) 168/176bpm 21cal 10.38/11.21mph
10) 0.02m - 32(28:43/m) 171/176bpm 8cal 2.09/10.31mph
11) 0.25m - 1:25(5:46/m) 168/175bpm 21cal 10.39/10.96mph
12) 0.02m - 36(27:14/m) 172/175bpm 9cal 2.2/10.46mph
13) 0.24m - 1:25(5:50/m) 168/175bpm 21cal 10.29/11.12mph
14) 0.02m - 36(39:10/m) 171/174bpm 9cal 1.53/10.42mph
15) 0.25m - 1:23(5:35/m) 168/173bpm 21cal 10.74/11.86mph
16) 0.01m - 36(40:32/m) 166/171bpm 8cal 1.48/10.46mph
17) 0.24m - 1:25(5:51/m) 166/174bpm 21cal 10.26/10.65mph
18) 0.02m - 34(35:56/m) 168/170bpm 8cal 1.67/10.1mph
19) 0.24m - 1:25(5:49/m) 166/173bpm 21cal 10.32/10.98mph
20) 0.02m - 34(29:23/m) 172/173bpm 8cal 2.04/10.44mph
21) 0.24m - 1:27(5:57/m) 168/175bpm 22cal 10.08/11.65mph
22) 0.01m - 34(46:09/m) 171/175bpm 8cal 1.3/9.91mph
23) 0.24m - 1:23(5:41/m) 166/175bpm 20cal 10.57/11.65mph
24) 0m - 1(2:50/m) 171/171bpm 21.14/10.69mph
400m reps x 12, easy paced in 2 min t/a.
===
1) 0.24m - 1:24(5:45/m) 131/145bpm 15cal 10.44/11.61mph
2) 0.02m - 37(31:15/m) 141/145bpm 7cal 1.92/10.35mph
3) 0.23m - 1:18(5:36/m) 155/169bpm 18cal 10.7/11.94mph
4) 0.03m - 51(30:26/m) 162/172bpm 12cal 1.97/10.52mph
5) 0.24m - 1:24(5:46/m) 160/172bpm 20cal 10.41/11.46mph
6) 0.02m - 29(29:39/m) 165/175bpm 7cal 2.02/10.35mph
7) 0.25m - 1:25(5:44/m) 167/174bpm 21cal 10.48/10.83mph
8) 0.02m - 36(26:01/m) 171/174bpm 9cal 2.31/10.6mph
9) 0.24m - 1:25(5:47/m) 168/176bpm 21cal 10.38/11.21mph
10) 0.02m - 32(28:43/m) 171/176bpm 8cal 2.09/10.31mph
11) 0.25m - 1:25(5:46/m) 168/175bpm 21cal 10.39/10.96mph
12) 0.02m - 36(27:14/m) 172/175bpm 9cal 2.2/10.46mph
13) 0.24m - 1:25(5:50/m) 168/175bpm 21cal 10.29/11.12mph
14) 0.02m - 36(39:10/m) 171/174bpm 9cal 1.53/10.42mph
15) 0.25m - 1:23(5:35/m) 168/173bpm 21cal 10.74/11.86mph
16) 0.01m - 36(40:32/m) 166/171bpm 8cal 1.48/10.46mph
17) 0.24m - 1:25(5:51/m) 166/174bpm 21cal 10.26/10.65mph
18) 0.02m - 34(35:56/m) 168/170bpm 8cal 1.67/10.1mph
19) 0.24m - 1:25(5:49/m) 166/173bpm 21cal 10.32/10.98mph
20) 0.02m - 34(29:23/m) 172/173bpm 8cal 2.04/10.44mph
21) 0.24m - 1:27(5:57/m) 168/175bpm 22cal 10.08/11.65mph
22) 0.01m - 34(46:09/m) 171/175bpm 8cal 1.3/9.91mph
23) 0.24m - 1:23(5:41/m) 166/175bpm 20cal 10.57/11.65mph
24) 0m - 1(2:50/m) 171/171bpm 21.14/10.69mph
1:24 37 1:18 51 1:24 29 1:25 36 1:25 32 1:25 36 1:25 36 1:23 36 1:25 34 1:25 34 1:27 34 1:23 1
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 21 | 21 | 5:40 | 118 110-127 | 669 | 199 194-200 |
0.13 | 42 | 20 | 5:28 | 138 126-144 | 754 | 200 200-200 |
0.19 | 1:04 | 22 | 5:51 | 135 131-141 | 790 | 197 196-198 |
0.25 | 1:28 | 25 | 6:32 | 137 134-139 | 896 | 197 196-198 |
0.31 | 2:17 | 48 +3 | 12:55 | 138 128-145 | 1783 | 185 120-200 |
0.38 | 2:41 | 24 | 6:29 | 142 121-163 | 920 | 198 198-198 |
0.44 | 3:02 | 21 | 5:29 | 165 163-167 | 905 | 199 196-200 |
0.50 | 3:24 | 23 | 6:07 | 167 167-168 | 1021 | 196 194-198 |
0.56 | 4:24 | 1:00 | 15:57 | 152 137-171 | 2424 | 186 120-200 |
0.63 | 4:48 | 23 | 6:14 | 158 151-163 | 985 | 198 198-198 |
0.69 | 5:10 | 22 | 5:52 | 165 161-167 | 969 | 196 196-196 |
0.75 | 5:32 | 22 | 5:55 | 170 168-172 | 1006 | 197 196-198 |
0.81 | 6:14 | 42 | 11:19 | 166 158-175 | 1877 | 176 116-198 |
0.88 | 6:38 | 24 | 6:16 | 161 158-164 | 1010 | 197 196-198 |
0.94 | 6:59 | 21 | 5:39 | 169 167-170 | 955 | 198 196-198 |
1.00 | 7:20 | 21 | 5:39 | 172 170-173 | 972 | 197 196-198 |
1.06 | 8:07 | 47 | 12:25 | 169 161-174 | 2100 | 186 120-200 |
1.13 | 8:33 | 26 | 6:53 | 157 155-163 | 1080 | 198 198-200 |
1.19 | 8:54 | 21 | 5:42 | 169 166-171 | 964 | 196 196-198 |
1.25 | 9:16 | 22 | 5:55 | 173 171-175 | 1023 | 197 196-198 |
1.31 | 9:54 | 38 | 10:11 | 173 169-176 | 1762 | 196 194-198 |
1.38 | 10:24 | 30 | 7:53 | 163 158-167 | 1284 | 195 188-198 |
1.44 | 10:46 | 22 | 5:47 | 167 163-169 | 965 | 196 194-196 |
1.50 | 11:07 | 21 | 5:37 | 171 170-172 | 961 | 197 196-198 |
1.56 | 11:29 | 23 | 6:02 | 174 172-175 | 1050 | 196 196-196 |
1.63 | 12:18 | 49 | 13:02 | 166 157-175 | 2163 | 195 192-198 |
1.69 | 12:41 | 23 | 6:10 | 165 163-167 | 1017 | 196 196-198 |
1.75 | 13:02 | 21 | 5:39 | 171 169-174 | 966 | 197 196-198 |
1.81 | 13:24 | 22 | 5:52 | 174 173-175 | 1021 | 196 194-198 |
1.88 | 14:15 | 50 | 13:23 | 168 162-173 | 2247 | 180 120-196 |
1.94 | 14:36 | 22 | 5:51 | 163 157-169 | 952 | 199 196-202 |
2.00 | 14:57 | 21 | 5:36 | 171 169-172 | 958 | 197 196-198 |
2.06 | 15:20 | 22 | 5:58 | 171 171-172 | 1020 | 196 196-198 |
2.13 | 16:10 | 50 | 13:20 | 167 161-171 | 2227 | 194 188-196 |
2.19 | 16:34 | 24 | 6:26 | 160 158-161 | 1029 | 198 196-200 |
2.25 | 16:55 | 22 | 5:44 | 165 163-167 | 946 | 197 194-200 |
2.31 | 17:18 | 23 | 6:02 | 170 166-173 | 1024 | 196 196-196 |
2.38 | 18:05 | 47 | 12:34 | 167 161-174 | 2099 | 178 120-194 |
2.44 | 18:29 | 24 | 6:29 | 160 158-163 | 1036 | 198 196-200 |
2.50 | 18:52 | 22 | 5:58 | 168 165-170 | 1003 | 196 194-196 |
2.56 | 19:14 | 22 | 5:46 | 170 167-171 | 981 | 197 196-198 |
2.63 | 20:02 | 48 | 12:52 | 172 170-173 | 2213 | 177 120-196 |
2.69 | 20:25 | 23 | 6:09 | 164 160-168 | 1009 | 196 188-200 |
2.75 | 20:46 | 22 | 5:46 | 167 163-169 | 962 | 197 196-200 |
2.81 | 21:10 | 24 | 6:20 | 170 168-172 | 1076 | 193 192-194 |
2.88 | 21:37 | 26 | 7:02 | 173 170-175 | 1216 | 194 190-196 |
2.94 | 22:21 | 45 | 11:59 | 162 158-169 | 1941 | 197 188-202 |
3.00 | 22:45 | 23 | 6:11 | 163 160-167 | 1008 | 199 198-202 |
3.06 | 23:06 | 21 | 5:38 | 169 167-174 | 951 | 197 196-198 |
3.13 | 23:27 | 22 | 5:46 | 172 170-175 | 993 | 199 198-200 |
3.13 | 23:29 | 2 | 6:53 | 171 171-171 | 1176 | 182 182-182 |
Cadence
194 (202 max)
Stride Length: 111cm
Run: 97.1%
Walk: 2.9%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:59 | 6:59 | 57.85 |
5km | 23:14 | 7:29 | 59.12 |
5M | 38:28 | 7:42 | 58.00 |
10km | 48:26 | 7:48 | 57.46 |
10M | 1:20:13 | 8:01 | 57.27 |
Half | 1:46:48 | 8:09 | 56.44 |
20M | 2:47:14 | 8:22 | 57.11 |
Mara | 3:42:40 | 8:30 | 57.19 |
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