Tue 16th Jul 2019 at 12:00pm by Phill_Young
Run > Intervals
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Time
22:26
-
Miles 3.69
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Min/mi 6:05
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Pacing
79%
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WAVA
74.78
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Stride(cm)
133
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Cals
339
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Cadence
200
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BPM
173
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%MHR
87.3
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B/mi 1051
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 5:28(5:28/m) 174/184bpm 83cal 10.96/11.94mph
2) 0.22m - 2:00(8:59/m) 156/181bpm 27cal 6.68/10.79mph
3) 1m - 5:27(5:27/m) 177/185bpm 85cal 11.01/11.75mph
4) 0.23m - 2:00(8:36/m) 165/185bpm 29cal 6.98/12.06mph
5) 1m - 5:29(5:29/m) 178/186bpm 86cal 10.95/11.96mph
6) 0.23m - 2:00(8:37/m) 168/186bpm 29cal 6.97/11.29mph
7) 0m - 1(8:30/m) 150/150bpm 7.06/7.12mph
===
1) 1m - 5:28(5:28/m) 174/184bpm 83cal 10.96/11.94mph
2) 0.22m - 2:00(8:59/m) 156/181bpm 27cal 6.68/10.79mph
3) 1m - 5:27(5:27/m) 177/185bpm 85cal 11.01/11.75mph
4) 0.23m - 2:00(8:36/m) 165/185bpm 29cal 6.98/12.06mph
5) 1m - 5:29(5:29/m) 178/186bpm 86cal 10.95/11.96mph
6) 0.23m - 2:00(8:37/m) 168/186bpm 29cal 6.97/11.29mph
7) 0m - 1(8:30/m) 150/150bpm 7.06/7.12mph
5:28 2:00 5:27 2:00 5:29 2:00 1
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 21 | 21 | 5:30 | 141 118-156 | 777 | 206 144-214 |
0.13 | 42 | 21 | 5:35 | 164 157-169 | 916 | 210 208-212 |
0.19 | 1:01 | 19 | 5:09 | 170 168-172 | 876 | 211 210-212 |
0.25 | 1:22 | 21 | 5:30 | 174 172-176 | 957 | 211 210-214 |
0.31 | 1:42 | 20 | 5:25 | 175 174-176 | 949 | 210 208-214 |
0.38 | 2:00 | 19 | 4:57 | 177 175-177 | 878 | 208 208-210 |
0.44 | 2:22 | 22 | 5:46 | 177 175-178 | 1020 | 206 206-208 |
0.50 | 2:43 | 21 | 5:41 | 176 175-177 | 1000 | 206 204-206 |
0.56 | 3:04 | 20 | 5:28 | 176 175-177 | 961 | 205 202-206 |
0.63 | 3:26 | 22 | 5:53 | 174 173-175 | 1023 | 205 200-210 |
0.69 | 3:46 | 20 | 5:20 | 175 174-176 | 935 | 211 210-212 |
0.75 | 4:08 | 22 | 5:49 | 178 176-180 | 1037 | 212 210-214 |
0.81 | 4:28 | 20 | 5:27 | 181 178-182 | 986 | 212 208-214 |
0.88 | 4:46 | 18 | 4:51 | 183 181-184 | 889 | 209 208-212 |
0.94 | 5:07 | 20 | 5:27 | 183 181-184 | 997 | 207 206-210 |
1.00 | 5:28 | 21 | 5:32 | 182 180-184 | 1006 | 206 204-208 |
1.06 | 6:02 | 34 | 9:03 | 174 165-181 | 1575 | 176 172-204 |
1.13 | 6:36 | 34 | 9:06 | 157 149-164 | 1428 | 173 172-174 |
1.19 | 7:10 | 34 | 9:06 | 146 143-149 | 1328 | 176 174-180 |
1.25 | 7:37 | 27 | 7:14 | 141 138-146 | 1019 | 185 176-206 |
1.31 | 7:57 | 21 | 5:29 | 154 148-161 | 845 | 205 202-206 |
1.38 | 8:19 | 21 | 5:40 | 165 161-168 | 934 | 205 198-206 |
1.44 | 8:39 | 20 | 5:26 | 171 168-174 | 929 | 212 206-214 |
1.50 | 8:59 | 20 | 5:26 | 176 173-178 | 956 | 210 208-212 |
1.56 | 9:20 | 21 | 5:28 | 178 176-180 | 974 | 210 210-210 |
1.63 | 9:42 | 22 | 5:59 | 180 178-183 | 1077 | 210 208-210 |
1.69 | 10:03 | 21 | 5:29 | 181 180-184 | 992 | 210 210-212 |
1.75 | 10:21 | 18 | 4:46 | 182 181-185 | 867 | 210 208-212 |
1.81 | 10:42 | 21 | 5:41 | 183 182-185 | 1041 | 209 208-210 |
1.88 | 11:02 | 20 | 5:19 | 183 181-184 | 974 | 210 208-212 |
1.94 | 11:22 | 20 | 5:26 | 183 181-184 | 995 | 207 206-208 |
2.00 | 11:42 | 20 | 5:18 | 182 182-183 | 965 | 208 206-210 |
2.06 | 12:03 | 20 | 5:25 | 182 182-183 | 986 | 211 208-212 |
2.13 | 12:24 | 21 | 5:44 | 184 183-185 | 1054 | 210 208-212 |
2.19 | 12:45 | 21 | 5:35 | 185 184-185 | 1033 | 209 208-210 |
2.25 | 13:06 | 21 | 5:30 | 185 184-185 | 1017 | 195 168-212 |
2.31 | 13:42 | 36 | 9:40 | 176 167-184 | 1703 | 170 166-176 |
2.38 | 14:13 | 31 | 8:21 | 162 157-166 | 1352 | 177 176-180 |
2.44 | 14:46 | 33 | 8:43 | 153 148-158 | 1333 | 176 176-176 |
2.50 | 15:10 | 24 | 6:24 | 150 147-157 | 959 | 194 176-208 |
2.56 | 15:31 | 21 | 5:35 | 162 157-166 | 903 | 207 206-208 |
2.63 | 15:52 | 21 | 5:36 | 169 165-171 | 946 | 206 204-208 |
2.69 | 16:12 | 20 | 5:25 | 172 170-174 | 931 | 205 204-206 |
2.75 | 16:33 | 21 | 5:28 | 175 173-176 | 957 | 206 204-208 |
2.81 | 16:53 | 20 | 5:23 | 177 176-178 | 952 | 209 196-214 |
2.88 | 17:14 | 21 | 5:41 | 179 178-181 | 1017 | 211 210-212 |
2.94 | 17:36 | 22 | 5:48 | 181 179-183 | 1049 | 211 210-212 |
3.00 | 17:56 | 20 | 5:27 | 183 181-184 | 997 | 211 208-212 |
3.06 | 18:17 | 21 | 5:32 | 184 183-185 | 1017 | 210 206-212 |
3.13 | 18:37 | 20 | 5:25 | 185 184-185 | 1003 | 208 206-210 |
3.19 | 18:57 | 20 | 5:21 | 185 184-186 | 990 | 209 208-210 |
3.25 | 19:18 | 20 | 5:28 | 185 184-186 | 1011 | 208 206-210 |
3.31 | 19:38 | 20 | 5:23 | 185 184-185 | 996 | 206 206-208 |
3.38 | 19:58 | 20 | 5:21 | 184 184-185 | 983 | 207 204-210 |
3.44 | 20:18 | 20 | 5:17 | 184 184-185 | 971 | 212 210-212 |
3.50 | 20:48 | 30 | 8:08 | 184 180-186 | 1496 | 181 164-214 |
3.56 | 21:24 | 36 | 9:31 | 172 164-179 | 1637 | 173 170-176 |
3.63 | 21:52 | 27 | 7:20 | 162 160-165 | 1188 | 179 176-182 |
3.69 | 22:24 | 32 | 8:30 | 157 152-160 | 1336 | 177 176-180 |
3.69 | 22:25 | 1 | 10:31 | 150 150-150 | 1578 | 178 178-178 |
Heart
173/186max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
200 (214 max)
Stride Length: 133cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 73.4 | 208 | 3 | 16:28 | 5:27 |
Walk | 26.6 | 174 | 0.7 | 5:57 | 8:53 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:10 | 5:10 | 79.96 |
5km | 18:29 | 5:57 | 76.01 |
5M | 31:34 | 6:19 | 72.36 |
10km | 40:18 | 6:29 | 70.74 |
10M | 1:08:48 | 6:53 | 68.43 |
Half | 1:33:11 | 7:07 | 66.31 |
20M | 2:29:56 | 7:30 | 65.30 |
Mara | 3:23:05 | 7:45 | 64.29 |
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