Thu 1st Aug 2019 at 7:00pm by Dowse

Run > Intervals

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Time
29:55
Miles
3.39
Min/mi
8:49
Pacing
0%
WAVA
47.57
Stride(cm)
118
Cals
119
Cadence
155
BPM
151
%MHR
74.1
B/mi
1328
Surface
Road

Notes & Comments

10 x 300m Pre Race
69, 69,
65, 66
70, 71
59, 59
71, 70

Split Summary
===
1) 0.62m - 6:20(10:12/m) 131/150bpm 57cal 5.88/8.04mph
2) 0.21m - 2:03(9:34/m) 136/159bpm 15cal 6.27/8.54mph
3) 0.19m - 1:09(5:55/m) 158/170bpm 3cal 10.13/10.12mph
4) 0.06m - 1:00(16:22/m) 142/170bpm 2cal 3.66/10.06mph
5) 0.2m - 1:09(5:51/m) 156/173bpm 3cal 10.26/10.65mph
6) 0.06m - 1:02(16:49/m) 145/173bpm 2cal 3.57/10.31mph
7) 0.2m - 1:05(5:30/m) 164/179bpm 2cal 10.89/11.73mph
8) 0.06m - 1:04(17:01/m) 151/178bpm 2cal 3.53/10.87mph
9) 0.2m - 1:06(5:21/m) 166/182bpm 2cal 11.22/11.71mph
10) 0.06m - 1:01(15:50/m) 155/182bpm 2cal 3.79/11.21mph
11) 0.2m - 1:10(5:54/m) 164/179bpm 3cal 10.18/10.92mph
12) 0.06m - 1:06(17:00/m) 151/180bpm 2cal 3.53/10.02mph
13) 0.2m - 1:11(5:56/m) 163/178bpm 3cal 10.12/10.04mph
14) 0.06m - 1:00(16:56/m) 152/179bpm 2cal 3.54/10.04mph
15) 0.2m - 59(5:01/m) 174/188bpm 2cal 11.98/12.19mph
16) 0.06m - 1:04(16:44/m) 166/188bpm 2cal 3.58/12.04mph
17) 0.2m - 59(5:04/m) 175/187bpm 2cal 11.85/12.21mph
18) 0.07m - 1:14(18:15/m) 161/188bpm 3cal 3.29/11.98mph
19) 0.19m - 1:11(6:09/m) 166/181bpm 3cal 9.76/10mph
20) 0.07m - 1:38(23:43/m) 146/182bpm 4cal 2.53/9.98mph
21) 0.2m - 1:10(5:56/m) 163/180bpm 3cal 10.12/10.6mph
22) 0.01m - 12(14:29/m) 178/180bpm 4.14/10.27mph

6:20 2:03 1:09 1:00 1:09 1:02 1:05 1:04 1:06 1:01 1:10 1:06 1:11 1:00 59 1:04 59 1:14 1:11 1:38 1:10 12

Pin Map

0mi in 0

Pace

33%

11%

40%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	51	51	13:39	119 92-142	1625	172 116-182
0.13	1:23	32	8:24	140 132-148	1177	172 168-174
0.19	1:55	32	8:35	142 139-144	1219	172 170-174
0.25	2:58	1:03	16:50	131 125-136	2205	121 104-170
0.31	5:13	2:15 +1:36	35:58	119 109-127	4280	166 104-176
0.38	7:49	2:36 +2:02	41:33	124 105-140	5153	171 166-182
0.44	8:31	42	11:18	129 108-144	1457	166 162-172
0.50	9:02	30	8:08	144 139-148	1171	170 168-172
0.56	9:30	29	7:38	141 139-142	1077	170 168-174
0.63	9:57	27	7:07	141 140-143	1003	170 168-172
0.69	10:24	27	7:12	140 138-140	1008	171 170-172
0.75	10:54	30	7:59	148 138-156	1181	172 168-174
0.81	20:17	9:23 +8:55	2:30:07	119 89-159	17865	165 116-172
0.88	21:07	50	13:16	136 127-147	1803	173 170-176
0.94	21:30	23	6:11	157 150-163	972	173 172-174
1.00	21:51	21	5:43	168 164-169	961	171 170-172
1.06	22:28	37	9:46	164 152-170	1603	131 110-172
1.13	23:13	45	12:01	125 108-148	1502	138 112-178
1.19	23:36	23	6:10	157 147-164	968	174 172-174
1.25	23:58	22	5:46	167 164-171	963	172 172-172
1.31	24:29	31	8:18	172 168-173	1428	153 112-172
1.38	25:21	52	13:49	133 110-165	1837	129 108-182
1.44	25:43	22	5:57	163 152-171	969	176 176-176
1.50	26:03	20	5:21	175 171-177	937	176 174-176
1.56	26:29	26	7:02	177 175-179	1245	161 118-176
1.63	27:25	56	14:51	143 121-172	2122	123 102-184
1.69	27:48	23	6:14	157 145-169	978	179 176-184
1.75	28:08	20	5:19	174 171-177	926	174 174-174
1.81	28:28	20	5:17	180 178-182	950	174 174-176
1.88	29:26	58	15:23	155 127-182	2385	119 110-174
1.94	29:50	25	6:35	145 126-160	954	169 116-176
2.00	30:12	22	5:46	169 163-174	976	175 174-176
2.06	30:34	22	5:54	176 174-178	1038	174 174-176
2.13	31:26	52	13:47	159 133-180	2193	123 110-172
2.19	32:02	36	9:35	134 123-154	1285	149 110-180
2.25	32:25	23	6:05	165 157-172	1005	175 174-176
2.31	32:47	22	5:52	176 173-178	1033	175 174-176
2.38	33:27	40	10:36	167 152-178	1771	125 110-174
2.44	34:09	42	11:14	140 121-164	1574	142 108-190
2.50	34:28	19	5:03	176 167-181	889	180 180-182
2.56	34:45	18	4:45	184 181-186	873	179 178-180
2.63	35:17	32	8:26	184 179-187	1551	146 112-178
2.69	36:09	52	13:58	150 130-176	2096	133 106-190
2.75	36:28	19	5:02	176 167-181	885	182 180-184
2.81	36:46	18	4:50	184 181-186	889	182 180-182
2.88	37:13	26	7:02	186 184-187	1308	162 110-180
2.94	38:17	1:04	17:07	153 134-182	2618	107 102-118
3.00	38:42	25	6:45	159 149-166	1073	176 174-178
3.06	39:05	23	6:10	174 169-179	1073	176 176-178
3.13	39:28	23	6:05	180 179-182	1096	174 168-176
3.19	41:04	1:36	25:34	149 124-179	3809	144 104-240
3.25	41:28	24	6:17	149 137-162	936	175 160-178
3.31	41:48	21	5:30	169 163-173	929	176 176-178
3.38	42:10	22	5:48	176 174-179	1021	175 174-176
3.40	42:26	16	12:09	178 176-180	2164	133 112-172

Heart

151/187max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

155 (240 max) Stride Length: 118cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	50.0	174	2.8	14:58	9:41
Walk	26.7	111	0.6	14:40	26:17
Still	0.5	-	-	16	-
Pause	22.8	-	-	12:33	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:42	6:50	43.30%	More
800m	3:39	7:20	46.20%	More
1km	4:39	7:30	47.46%	More
Mile	7:38	7:38	50.11%	More
5k	37:15	11:59	34.87%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:54	6:54	55.50
5km	26:56	8:40	48.22
5M	47:44	9:33	44.44
10km	1:01:58	9:58	42.85
10M	1:49:48	10:59	40.00
Half	2:31:53	11:36	37.99
20M	4:12:35	12:38	36.20
Mara	5:49:25	13:20	34.89

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