Tue 6th Aug 2019 at 11:00am by Dickie York
Run > Intervals
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Time
30:30
-
Miles 4.30
-
Min/mi 7:06
-
Pacing
82%
-
WAVA
66.35
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Stride(cm)
123
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Cals
372
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Cadence
184
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BPM
141
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%MHR
82.3
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B/mi 998
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Surface
Treadmill
Notes & Comments
Split Summary
===
1) 1m - 8:07(8:07/m) 123/194bpm
2) 1m - 6:33(6:33/m) 144/168bpm
3) 1m - 6:29(6:29/m) 152/194bpm
4) 1m - 7:08(7:08/m) 147/190bpm
5) 0.3m - 2:13(7:24/m) 143/147bpm
4min build to 9mph
6min at 9mph
5 x 20sec intervals at 12mph
Off 9mph
10min steady state at 9mph
===
1) 1m - 8:07(8:07/m) 123/194bpm
2) 1m - 6:33(6:33/m) 144/168bpm
3) 1m - 6:29(6:29/m) 152/194bpm
4) 1m - 7:08(7:08/m) 147/190bpm
5) 0.3m - 2:13(7:24/m) 143/147bpm
4min build to 9mph
6min at 9mph
5 x 20sec intervals at 12mph
Off 9mph
10min steady state at 9mph
8:07 6:33 6:29 7:08 2:13
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 54 | 54 | 14:20 | 88 61-194 | 1262 | 166 152-168 |
0.13 | 1:33 | 40 | 10:32 | 105 98-121 | 1106 | 170 168-170 |
0.19 | 2:08 | 35 | 9:14 | 110 103-130 | 1015 | 171 170-174 |
0.25 | 2:40 | 33 | 8:41 | 114 99-135 | 990 | 174 174-176 |
0.31 | 3:12 | 32 | 8:24 | 118 84-138 | 992 | 177 176-180 |
0.38 | 3:40 | 28 | 7:33 | 124 117-142 | 937 | 181 180-182 |
0.44 | 4:08 | 28 | 7:22 | 130 122-148 | 958 | 184 182-184 |
0.50 | 4:35 | 27 | 7:12 | 133 100-194 | 957 | 185 184-186 |
0.56 | 5:01 | 26 | 6:50 | 138 101-157 | 944 | 186 186-186 |
0.63 | 5:27 | 26 | 6:58 | 136 109-194 | 948 | 186 186-186 |
0.69 | 5:53 | 27 | 7:06 | 133 109-148 | 944 | 186 186-186 |
0.75 | 6:20 | 27 | 7:10 | 141 130-157 | 1011 | 186 186-186 |
0.81 | 6:46 | 26 | 6:55 | 140 129-159 | 968 | 186 186-186 |
0.88 | 7:13 | 26 | 7:02 | 137 129-149 | 964 | 186 186-186 |
0.94 | 7:40 | 27 | 7:19 | 136 133-138 | 994 | 186 184-186 |
1.00 | 8:07 | 27 | 7:06 | 137 128-139 | 973 | 184 184-186 |
1.06 | 8:33 | 26 | 6:59 | 138 136-140 | 963 | 185 184-186 |
1.13 | 8:59 | 26 | 6:54 | 137 135-140 | 945 | 186 186-186 |
1.19 | 9:25 | 27 | 7:06 | 140 137-144 | 995 | 186 186-186 |
1.25 | 9:51 | 26 | 6:59 | 139 137-142 | 970 | 186 184-186 |
1.31 | 10:12 | 21 | 5:29 | 142 137-148 | 780 | 194 184-204 |
1.38 | 10:28 | 16 | 4:11 | 152 148-156 | 636 | 204 204-204 |
1.44 | 10:55 | 27 | 7:11 | 151 146-156 | 1084 | 187 184-202 |
1.50 | 11:21 | 26 | 6:58 | 147 143-151 | 1024 | 184 184-184 |
1.56 | 11:47 | 27 | 7:07 | 143 133-146 | 1017 | 184 184-184 |
1.63 | 12:15 | 27 | 7:19 | 142 139-145 | 1038 | 186 184-186 |
1.69 | 12:39 | 25 | 6:35 | 142 133-168 | 934 | 188 184-198 |
1.75 | 12:55 | 15 | 4:02 | 150 144-155 | 606 | 202 200-202 |
1.81 | 13:19 | 24 | 6:30 | 151 144-155 | 982 | 189 184-202 |
1.88 | 13:46 | 27 | 7:17 | 149 145-152 | 1086 | 185 184-186 |
1.94 | 14:13 | 26 | 7:03 | 144 141-148 | 1015 | 184 184-184 |
2.00 | 14:39 | 26 | 6:58 | 143 141-145 | 996 | 184 184-184 |
2.06 | 15:05 | 26 | 6:58 | 143 141-147 | 996 | 185 184-196 |
2.13 | 15:21 | 16 | 4:11 | 149 145-153 | 623 | 201 196-202 |
2.19 | 15:42 | 21 | 5:36 | 155 151-157 | 868 | 197 186-204 |
2.25 | 16:08 | 26 | 7:01 | 151 147-156 | 1058 | 186 186-186 |
2.31 | 16:36 | 28 | 7:25 | 146 136-151 | 1083 | 185 184-186 |
2.38 | 17:03 | 27 | 7:12 | 144 142-148 | 1037 | 184 184-184 |
2.44 | 17:30 | 27 | 7:10 | 144 142-147 | 1033 | 184 184-186 |
2.50 | 17:48 | 18 | 4:46 | 149 145-155 | 710 | 200 188-202 |
2.56 | 18:10 | 22 | 5:59 | 154 152-157 | 922 | 195 184-202 |
2.63 | 18:37 | 27 | 7:05 | 151 148-155 | 1070 | 184 184-186 |
2.69 | 19:04 | 27 | 7:15 | 149 147-151 | 1081 | 185 184-186 |
2.75 | 19:30 | 26 | 6:54 | 147 145-150 | 1015 | 185 184-186 |
2.81 | 19:57 | 27 | 7:17 | 153 143-179 | 1115 | 184 184-184 |
2.88 | 20:19 | 22 | 5:57 | 186 143-194 | 1107 | 196 184-202 |
2.94 | 20:41 | 22 | 5:54 | 166 152-192 | 980 | 194 186-202 |
3.00 | 21:07 | 26 | 6:52 | 148 141-155 | 1017 | 186 186-186 |
3.06 | 21:35 | 28 | 7:21 | 161 145-188 | 1184 | 186 186-186 |
3.13 | 22:01 | 27 | 7:07 | 182 176-190 | 1294 | 184 184-186 |
3.19 | 22:28 | 26 | 7:03 | 148 141-182 | 1043 | 184 184-184 |
3.25 | 22:55 | 27 | 7:18 | 138 112-145 | 1008 | 184 184-184 |
3.31 | 23:22 | 27 | 7:15 | 142 134-146 | 1029 | 185 184-186 |
3.38 | 23:49 | 26 | 7:03 | 144 141-147 | 1015 | 186 186-186 |
3.44 | 24:15 | 26 | 6:58 | 144 141-146 | 1003 | 185 184-186 |
3.50 | 24:43 | 28 | 7:22 | 143 141-147 | 1054 | 186 184-196 |
3.56 | 25:09 | 27 | 7:06 | 144 142-147 | 1023 | 184 184-188 |
3.63 | 25:36 | 27 | 7:07 | 144 142-147 | 1025 | 184 184-184 |
3.69 | 26:02 | 26 | 7:02 | 143 139-147 | 1005 | 184 184-184 |
3.75 | 26:29 | 27 | 7:10 | 143 141-146 | 1025 | 184 184-184 |
3.81 | 26:56 | 26 | 7:03 | 143 141-146 | 1008 | 184 184-184 |
3.88 | 27:22 | 26 | 6:54 | 144 141-147 | 995 | 184 184-184 |
3.94 | 27:49 | 27 | 7:18 | 144 142-147 | 1052 | 184 184-184 |
4.00 | 28:16 | 27 | 7:09 | 143 141-146 | 1023 | 184 184-184 |
4.06 | 28:42 | 26 | 7:03 | 143 140-147 | 1008 | 184 184-184 |
4.13 | 29:09 | 27 | 7:10 | 144 142-147 | 1032 | 184 184-184 |
4.19 | 29:36 | 26 | 7:03 | 144 141-147 | 1015 | 184 184-184 |
4.25 | 30:02 | 27 | 7:10 | 144 141-146 | 1032 | 184 184-184 |
4.30 | 30:30 | 28 | 9:20 | 140 127-145 | 1308 | 170 114-184 |
Heart
141/194max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
184 (204 max)
Stride Length: 123cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.2 | 184 | 4.3 | 30:16 | 7:03 |
Walk | 0.3 | 127 | 0 | 6 | 17:53 |
Still | 0.4 | - | - | 8 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:06 | 6:06 | 69.83 |
5km | 21:19 | 6:52 | 67.99 |
5M | 36:01 | 7:12 | 65.51 |
10km | 45:47 | 7:22 | 64.35 |
10M | 1:17:24 | 7:44 | 62.91 |
Half | 1:44:15 | 7:57 | 61.32 |
20M | 2:46:17 | 8:19 | 60.91 |
Mara | 3:43:59 | 8:33 | 60.30 |
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