Tue 28th May 2019 at 7:00pm by Oscar the Grouch
Run > Intervals
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Time
30:06
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Miles 3.41
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Min/mi 8:50
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Pacing
28%
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WAVA
51.80
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Stride(cm)
103
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Cals
205
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Cadence
177
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BPM
107
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%MHR
56.7
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B/mi 942
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Surface
Track
Notes & Comments
3 x 800 off 90 secs recovery; 4 x 600 off 1 minute recovery; 200m flat out
Split Summary
===
1) 0.5m - 3:12(6:20/m) 111/124bpm 27cal 9.47/10mph
2) 0.02m - 1:49(1:26:05/m) 103/124bpm 6cal 0.7/9.5mph
3) 0.5m - 3:07(6:13/m) 111/125bpm 25cal 9.66/10.9mph
4) 0.03m - 1:43(1:07:26/m) 103/125bpm 8cal 0.89/9.79mph
5) 0.52m - 3:00(5:48/m) 112/125bpm 24cal 10.36/11.52mph
6) 0.28m - 4:08(14:59/m) 114/126bpm 29cal 4.01/10.31mph
7) 0.38m - 2:18(6:03/m) 117/127bpm 18cal 9.93/10.92mph
8) 0.01m - 1:11(1:29:32/m) 113/127bpm 6cal 0.67/9.91mph
9) 0.38m - 2:17(6:02/m) 111/127bpm 16cal 9.95/11.46mph
10) 0.01m - 1:10(1:19:38/m) 107/127bpm 5cal 0.75/9.79mph
11) 0.38m - 2:27(6:30/m) 113/128bpm 18cal 9.22/10.42mph
12) 0.01m - 1:10(1:19:44/m) 112/128bpm 5cal 0.75/9.02mph
13) 0.38m - 2:22(6:14/m) 114/129bpm 17cal 9.63/10.69mph
14) 0.01m - 13(41:59/m) 129/129bpm 1cal 1.43/9.52mph
Split Summary
===
1) 0.5m - 3:12(6:20/m) 111/124bpm 27cal 9.47/10mph
2) 0.02m - 1:49(1:26:05/m) 103/124bpm 6cal 0.7/9.5mph
3) 0.5m - 3:07(6:13/m) 111/125bpm 25cal 9.66/10.9mph
4) 0.03m - 1:43(1:07:26/m) 103/125bpm 8cal 0.89/9.79mph
5) 0.52m - 3:00(5:48/m) 112/125bpm 24cal 10.36/11.52mph
6) 0.28m - 4:08(14:59/m) 114/126bpm 29cal 4.01/10.31mph
7) 0.38m - 2:18(6:03/m) 117/127bpm 18cal 9.93/10.92mph
8) 0.01m - 1:11(1:29:32/m) 113/127bpm 6cal 0.67/9.91mph
9) 0.38m - 2:17(6:02/m) 111/127bpm 16cal 9.95/11.46mph
10) 0.01m - 1:10(1:19:38/m) 107/127bpm 5cal 0.75/9.79mph
11) 0.38m - 2:27(6:30/m) 113/128bpm 18cal 9.22/10.42mph
12) 0.01m - 1:10(1:19:44/m) 112/128bpm 5cal 0.75/9.02mph
13) 0.38m - 2:22(6:14/m) 114/129bpm 17cal 9.63/10.69mph
14) 0.01m - 13(41:59/m) 129/129bpm 1cal 1.43/9.52mph
3:12 1:49 3:07 1:43 3:00 4:08 2:18 1:11 2:17 1:10 2:27 1:10 2:22 13
Pin Map |
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Min/mi0
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Recent0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 24 | 24 | 6:29 | 65 64-66 | 421 | 179 176-180 |
0.13 | 47 | 23 | 6:02 | 91 68-112 | 549 | 177 174-178 |
0.19 | 1:10 | 23 | 6:08 | 120 115-122 | 737 | 177 174-180 |
0.25 | 1:33 | 23 | 6:14 | 123 123-123 | 767 | 175 174-176 |
0.31 | 1:57 | 24 | 6:25 | 123 123-123 | 789 | 176 174-180 |
0.38 | 2:21 | 24 | 6:24 | 124 123-124 | 794 | 174 174-176 |
0.44 | 2:46 | 24 | 6:28 | 124 124-124 | 802 | 174 170-176 |
0.50 | 3:08 | 22 | 5:56 | 124 124-124 | 735 | 172 170-174 |
0.56 | 5:07 | 1:59 | 31:50 | 77 58-124 | 2451 | 187 184-190 |
0.63 | 5:36 | 28 | 7:34 | 73 59-91 | 553 | 184 176-190 |
0.69 | 6:00 | 24 | 6:29 | 110 97-121 | 713 | 177 174-180 |
0.75 | 6:23 | 24 | 6:17 | 123 122-124 | 773 | 172 170-174 |
0.81 | 6:47 | 24 | 6:18 | 124 124-124 | 782 | 176 172-180 |
0.88 | 7:10 | 23 | 6:09 | 124 124-124 | 762 | 179 176-180 |
0.94 | 7:34 | 23 | 6:14 | 124 124-124 | 773 | 179 176-180 |
1.00 | 7:56 | 22 | 5:55 | 124 124-125 | 734 | 181 180-182 |
1.06 | 9:48 | 1:53 | 30:01 | 93 61-125 | 2791 | 142 124-180 |
1.13 | 10:15 | 27 | 7:15 | 62 60-69 | 449 | 193 190-196 |
1.19 | 10:36 | 21 | 5:31 | 96 72-116 | 530 | 189 180-196 |
1.25 | 10:57 | 21 | 5:38 | 121 117-124 | 681 | 182 182-182 |
1.31 | 11:19 | 21 | 5:43 | 125 124-125 | 716 | 182 180-184 |
1.38 | 11:40 | 21 | 5:43 | 125 125-125 | 716 | 180 178-182 |
1.44 | 12:02 | 22 | 5:48 | 125 125-125 | 726 | 181 180-182 |
1.50 | 12:24 | 23 | 6:00 | 125 125-125 | 751 | 181 180-182 |
1.56 | 12:46 | 22 | 5:47 | 125 125-125 | 722 | 181 180-184 |
1.63 | 13:50 | 1:04 | 17:05 | 106 92-125 | 1811 | 174 126-248 |
1.69 | 14:26 | 36 | 9:40 | 108 89-124 | 1043 | 161 160-162 |
1.75 | 15:00 | 33 | 8:52 | 126 125-126 | 1118 | 160 160-160 |
1.81 | 15:33 | 33 | 8:56 | 126 126-126 | 1125 | 160 156-162 |
1.88 | 17:09 | 1:36 | 25:28 | 94 78-126 | 2394 | 171 124-192 |
1.94 | 17:31 | 22 | 5:57 | 92 81-109 | 548 | 188 184-192 |
2.00 | 17:53 | 22 | 5:52 | 120 112-124 | 705 | 181 180-182 |
2.06 | 18:15 | 22 | 5:55 | 126 125-126 | 745 | 179 178-180 |
2.13 | 18:38 | 23 | 6:06 | 127 127-127 | 775 | 178 176-180 |
2.19 | 19:00 | 22 | 5:57 | 127 127-127 | 755 | 175 174-176 |
2.25 | 20:22 | 1:22 | 21:45 | 102 76-127 | 2218 | 156 124-186 |
2.31 | 20:51 | 29 | 7:45 | 75 74-76 | 581 | 192 186-196 |
2.38 | 21:13 | 22 | 5:57 | 98 77-115 | 583 | 192 192-192 |
2.44 | 21:36 | 22 | 5:55 | 122 116-126 | 723 | 181 176-192 |
2.50 | 21:59 | 23 | 6:08 | 127 126-127 | 779 | 177 176-178 |
2.56 | 22:22 | 23 | 6:14 | 127 127-127 | 792 | 179 176-180 |
2.63 | 22:49 | 27 | 7:15 | 127 127-127 | 920 | 178 176-182 |
2.69 | 24:06 | 1:17 | 20:25 | 89 73-123 | 1816 | 171 124-182 |
2.75 | 24:36 | 31 | 8:13 | 95 75-113 | 781 | 176 174-178 |
2.81 | 25:02 | 25 | 6:43 | 122 117-127 | 820 | 178 178-180 |
2.88 | 25:26 | 24 | 6:28 | 127 127-128 | 820 | 178 176-180 |
2.94 | 25:51 | 25 | 6:36 | 128 128-128 | 844 | 178 176-180 |
3.00 | 26:16 | 25 | 6:39 | 128 128-128 | 852 | 175 172-176 |
3.06 | 27:45 | 1:30 | 23:52 | 98 76-128 | 2340 | 163 124-184 |
3.13 | 28:07 | 22 | 5:49 | 82 75-96 | 477 | 182 180-184 |
3.19 | 28:30 | 23 | 6:07 | 116 102-126 | 710 | 181 180-182 |
3.25 | 28:53 | 23 | 6:05 | 127 126-128 | 772 | 179 178-180 |
3.31 | 29:17 | 24 | 6:28 | 128 128-128 | 829 | 176 174-178 |
3.38 | 29:40 | 23 | 6:16 | 128 128-128 | 801 | 178 176-180 |
3.41 | 30:06 | 26 | 11:54 | 129 128-129 | 1536 | 174 174-174 |
Heart
107/129max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
177 (248 max)
Stride Length: 103cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 90.1 | 179 | 3.4 | 27:08 | 8:05 |
Walk | 8.0 | 124 | 0.1 | 2:25 | 46:34 |
Still | 1.8 | - | - | 33 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:12 | 8:12 | 50.76 |
5km | 27:16 | 8:47 | 51.93 |
5M | 45:10 | 9:02 | 50.98 |
10km | 56:52 | 9:09 | 50.54 |
10M | 1:34:09 | 9:25 | 50.42 |
Half | 2:05:22 | 9:34 | 49.70 |
20M | 3:16:18 | 9:49 | 50.29 |
Mara | 4:21:22 | 9:59 | 50.37 |
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