Wed 21st Aug 2019 at 6:00am by dacecain
Run > Intervals
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Time
1:04:24
-
Miles 6.77
-
Min/mi 9:31
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Pacing
57%
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WAVA
47.72
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Stride(cm)
101
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Cals
501
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Cadence
168
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BPM
134
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%MHR
67.6
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B/mi 1279
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.04m - 25(9:52/m) 101/114bpm 1cal 6.08/6.99mph
2) 0.5m - 2:51(5:44/m) 158/166bpm 38cal 10.48/13.88mph
3) 0.25m - 3:57(15:52/m) 101/165bpm 19cal 3.78/10.16mph
4) 0.5m - 2:51(5:44/m) 162/176bpm 38cal 10.48/12.02mph
5) 0.25m - 3:50(15:25/m) 107/171bpm 20cal 3.89/10.12mph
6) 0.5m - 2:45(5:32/m) 162/176bpm 36cal 10.83/11.42mph
7) 0.25m - 3:56(15:50/m) 108/176bpm 20cal 3.79/11.19mph
8) 0.5m - 2:42(5:26/m) 165/177bpm 36cal 11.06/11.63mph
9) 0.25m - 3:56(15:51/m) 109/177bpm 19cal 3.78/11.4mph
10) 0.5m - 2:46(5:33/m) 165/178bpm 37cal 10.8/11.04mph
11) 0.25m - 3:49(15:21/m) 113/179bpm 18cal 3.91/11mph
12) 3m - 30:37(10:12/m) 126/143bpm 219cal 5.88/13.42mph
===
1) 0.04m - 25(9:52/m) 101/114bpm 1cal 6.08/6.99mph
2) 0.5m - 2:51(5:44/m) 158/166bpm 38cal 10.48/13.88mph
3) 0.25m - 3:57(15:52/m) 101/165bpm 19cal 3.78/10.16mph
4) 0.5m - 2:51(5:44/m) 162/176bpm 38cal 10.48/12.02mph
5) 0.25m - 3:50(15:25/m) 107/171bpm 20cal 3.89/10.12mph
6) 0.5m - 2:45(5:32/m) 162/176bpm 36cal 10.83/11.42mph
7) 0.25m - 3:56(15:50/m) 108/176bpm 20cal 3.79/11.19mph
8) 0.5m - 2:42(5:26/m) 165/177bpm 36cal 11.06/11.63mph
9) 0.25m - 3:56(15:51/m) 109/177bpm 19cal 3.78/11.4mph
10) 0.5m - 2:46(5:33/m) 165/178bpm 37cal 10.8/11.04mph
11) 0.25m - 3:49(15:21/m) 113/179bpm 18cal 3.91/11mph
12) 3m - 30:37(10:12/m) 126/143bpm 219cal 5.88/13.42mph
25 2:51 3:57 2:51 3:50 2:45 3:56 2:42 3:56 2:46 3:49 30:37
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 31 | 31 | 8:14 | 110 92-128 | 905 | 170 168-170 |
0.13 | 51 | 20 | 5:18 | 145 131-155 | 768 | 198 196-200 |
0.19 | 1:12 | 22 | 5:46 | 158 155-160 | 911 | 193 192-196 |
0.25 | 1:33 | 21 | 5:31 | 163 162-164 | 900 | 197 196-198 |
0.31 | 1:56 | 23 | 6:03 | 163 162-164 | 986 | 196 194-196 |
0.38 | 2:17 | 21 | 5:39 | 162 162-163 | 916 | 196 194-198 |
0.44 | 2:39 | 22 | 5:49 | 164 163-164 | 955 | 194 192-196 |
0.50 | 3:01 | 22 | 5:58 | 164 163-165 | 980 | 197 196-198 |
0.56 | 3:38 | 37 | 9:53 | 159 145-166 | 1570 | 187 118-198 |
0.63 | 4:54 | 1:15 | 20:07 | 109 76-144 | 2192 | 107 104-118 |
0.69 | 5:57 | 1:04 | 17:01 | 82 78-85 | 1395 | 118 118-118 |
0.75 | 6:50 | 52 | 13:57 | 93 87-101 | 1298 | 146 118-168 |
0.81 | 7:20 | 31 | 8:09 | 113 104-124 | 921 | 171 166-186 |
0.88 | 7:40 | 20 | 5:21 | 143 128-156 | 764 | 195 192-196 |
0.94 | 8:01 | 21 | 5:29 | 161 158-163 | 883 | 195 194-196 |
1.00 | 8:23 | 22 | 5:53 | 166 164-167 | 976 | 194 194-196 |
1.06 | 8:44 | 21 | 5:41 | 168 167-169 | 954 | 196 194-196 |
1.13 | 9:06 | 21 | 5:41 | 169 168-169 | 961 | 196 194-198 |
1.19 | 9:28 | 22 | 5:55 | 169 168-170 | 1000 | 197 196-198 |
1.25 | 9:50 | 22 | 5:55 | 174 170-176 | 1030 | 198 198-198 |
1.31 | 10:23 | 33 | 8:49 | 167 158-172 | 1472 | 198 198-200 |
1.38 | 11:32 | 1:09 | 18:30 | 126 98-154 | 2330 | 124 118-198 |
1.44 | 12:40 | 1:08 | 18:05 | 89 86-95 | 1609 | 118 118-118 |
1.50 | 13:32 | 52 | 13:49 | 92 88-101 | 1270 | 137 118-170 |
1.56 | 14:03 | 31 | 8:11 | 114 104-126 | 933 | 172 170-180 |
1.63 | 14:23 | 21 | 5:30 | 142 130-155 | 782 | 189 184-192 |
1.69 | 14:43 | 20 | 5:16 | 160 158-163 | 843 | 193 192-194 |
1.75 | 15:03 | 20 | 5:26 | 166 164-167 | 901 | 195 194-196 |
1.81 | 15:24 | 21 | 5:36 | 169 167-170 | 946 | 194 194-194 |
1.88 | 15:47 | 23 | 6:07 | 170 169-170 | 1040 | 195 194-196 |
1.94 | 16:08 | 21 | 5:31 | 171 170-172 | 942 | 198 194-198 |
2.00 | 16:29 | 21 | 5:30 | 174 172-175 | 957 | 196 194-198 |
2.06 | 17:02 | 33 | 8:49 | 170 158-176 | 1498 | 196 196-196 |
2.13 | 18:17 | 1:16 | 20:09 | 119 91-155 | 2399 | 113 112-118 |
2.19 | 19:28 | 1:10 | 18:47 | 89 88-91 | 1672 | 118 118-118 |
2.25 | 20:17 | 50 | 13:14 | 96 88-106 | 1271 | 151 114-174 |
2.31 | 20:46 | 29 | 7:45 | 122 109-136 | 946 | 174 166-184 |
2.38 | 21:06 | 20 | 5:15 | 150 139-159 | 788 | 191 188-192 |
2.44 | 21:26 | 19 | 5:11 | 163 159-166 | 846 | 194 192-196 |
2.50 | 21:46 | 21 | 5:30 | 168 166-169 | 924 | 194 194-196 |
2.56 | 22:07 | 20 | 5:25 | 171 169-172 | 926 | 196 194-198 |
2.63 | 22:28 | 21 | 5:40 | 173 173-174 | 980 | 197 196-198 |
2.69 | 22:47 | 19 | 5:07 | 176 175-176 | 899 | 198 198-200 |
2.75 | 23:07 | 20 | 5:15 | 176 175-177 | 925 | 197 182-202 |
2.81 | 23:54 | 47 | 12:35 | 159 132-177 | 2001 | 177 118-202 |
2.88 | 24:59 | 1:05 | 17:16 | 113 94-129 | 1950 | 118 118-118 |
2.94 | 26:04 | 1:06 | 17:29 | 91 89-92 | 1591 | 118 118-118 |
3.00 | 26:57 | 53 | 14:08 | 95 86-107 | 1343 | 147 118-172 |
3.06 | 27:25 | 28 | 7:24 | 122 110-133 | 904 | 177 172-184 |
3.13 | 27:46 | 21 | 5:41 | 148 136-157 | 841 | 184 182-186 |
3.19 | 28:07 | 21 | 5:31 | 163 160-166 | 899 | 189 186-192 |
3.25 | 28:27 | 21 | 5:29 | 171 168-173 | 937 | 191 188-192 |
3.31 | 28:48 | 21 | 5:36 | 173 173-173 | 969 | 192 190-194 |
3.38 | 29:10 | 21 | 5:37 | 173 172-173 | 971 | 192 190-194 |
3.44 | 29:31 | 21 | 5:36 | 174 173-176 | 975 | 196 194-198 |
3.50 | 29:51 | 20 | 5:24 | 177 176-178 | 956 | 199 198-200 |
3.56 | 30:37 | 46 | 12:20 | 163 137-179 | 2010 | 153 106-198 |
3.63 | 31:48 | 1:11 | 19:01 | 111 93-134 | 2111 | 113 106-118 |
3.69 | 32:55 | 1:07 | 17:45 | 92 90-93 | 1633 | 118 118-118 |
3.75 | 33:34 | 40 | 10:33 | 105 92-117 | 1108 | 164 118-172 |
3.81 | 34:11 | 37 | 9:44 | 123 120-124 | 1197 | 169 166-172 |
3.88 | 35:24 | 1:13 | 19:33 | 109 92-124 | 2131 | 158 118-170 |
3.94 | 36:09 | 45 | 11:54 | 112 101-123 | 1333 | 167 166-170 |
4.00 | 36:50 | 41 | 11:03 | 132 126-136 | 1458 | 169 168-172 |
4.06 | 37:29 | 39 | 10:16 | 133 130-136 | 1366 | 168 168-168 |
4.13 | 38:03 | 34 | 9:05 | 125 123-127 | 1136 | 166 164-168 |
4.19 | 38:35 | 32 | 8:29 | 124 123-125 | 1052 | 168 166-172 |
4.25 | 39:09 | 34 | 9:06 | 127 125-128 | 1156 | 170 170-172 |
4.31 | 39:46 | 37 | 9:54 | 130 128-131 | 1286 | 172 172-172 |
4.38 | 40:20 | 34 | 9:07 | 130 130-131 | 1185 | 172 170-174 |
4.44 | 40:54 | 34 | 9:09 | 134 133-135 | 1226 | 171 168-172 |
4.50 | 41:27 | 32 | 8:36 | 129 126-131 | 1110 | 174 172-174 |
4.56 | 41:58 | 31 | 8:21 | 123 121-125 | 1028 | 172 170-174 |
4.62 | 42:34 | 36 | 9:39 | 129 124-134 | 1244 | 174 172-176 |
4.69 | 43:10 | 35 | 9:27 | 135 134-135 | 1275 | 172 170-174 |
4.75 | 43:46 | 37 | 9:47 | 134 133-136 | 1310 | 172 170-174 |
4.81 | 44:24 | 37 | 9:58 | 133 132-134 | 1325 | 173 172-174 |
4.87 | 45:00 | 36 | 9:44 | 133 132-134 | 1294 | 172 172-174 |
4.94 | 45:36 | 36 | 9:34 | 130 129-132 | 1243 | 169 166-172 |
5.00 | 46:12 | 36 | 9:35 | 125 124-127 | 1198 | 169 168-170 |
5.06 | 46:47 | 35 | 9:26 | 126 125-128 | 1189 | 168 166-168 |
5.12 | 47:22 | 35 | 9:16 | 125 124-126 | 1158 | 170 168-172 |
5.19 | 47:59 | 37 | 9:47 | 127 125-129 | 1243 | 172 170-172 |
5.25 | 48:35 | 36 | 9:35 | 132 131-135 | 1266 | 172 172-172 |
5.31 | 49:21 | 47 | 12:26 | 141 138-143 | 1754 | 172 172-172 |
5.38 | 50:28 | 1:07 | 17:49 | 121 112-136 | 2156 | 108 90-116 |
5.44 | 51:14 | 46 | 12:08 | 123 115-133 | 1492 | 170 116-242 |
5.50 | 51:49 | 35 | 9:23 | 126 123-131 | 1182 | 169 166-172 |
5.56 | 52:25 | 36 | 9:43 | 127 125-130 | 1233 | 171 168-174 |
5.63 | 53:02 | 37 | 9:44 | 130 127-132 | 1266 | 170 168-172 |
5.69 | 53:29 | 28 | 7:22 | 122 119-126 | 898 | 169 166-170 |
5.75 | 54:11 | 42 | 11:07 | 123 119-126 | 1367 | 169 166-170 |
5.81 | 54:51 | 40 | 10:38 | 127 124-128 | 1350 | 168 166-170 |
5.88 | 55:29 | 38 | 10:07 | 120 118-122 | 1214 | 167 166-168 |
5.94 | 55:58 | 29 | 7:38 | 118 117-120 | 901 | 167 166-168 |
6.00 | 57:05 | 1:07 | 17:54 | 107 94-119 | 1915 | 154 118-170 |
6.06 | 57:43 | 39 | 10:19 | 119 110-130 | 1228 | 169 168-170 |
6.13 | 58:15 | 32 | 8:29 | 125 122-130 | 1060 | 169 168-170 |
6.19 | 58:51 | 36 | 9:35 | 120 119-121 | 1151 | 168 166-168 |
6.25 | 59:27 | 36 | 9:29 | 121 120-123 | 1148 | 168 166-170 |
6.31 | 1:00:02 | 36 | 9:31 | 127 126-129 | 1210 | 168 166-170 |
6.38 | 1:00:41 | 38 | 10:11 | 131 130-132 | 1333 | 168 162-170 |
6.44 | 1:01:14 | 33 | 8:54 | 135 131-139 | 1202 | 171 168-172 |
6.50 | 1:01:51 | 37 | 9:48 | 133 127-139 | 1304 | 170 168-174 |
6.56 | 1:02:28 | 37 | 9:57 | 122 120-125 | 1215 | 168 166-170 |
6.63 | 1:03:03 | 35 | 9:20 | 130 127-131 | 1214 | 168 168-170 |
6.69 | 1:03:40 | 36 | 9:42 | 130 129-130 | 1262 | 169 168-170 |
6.75 | 1:04:13 | 34 | 9:01 | 130 129-134 | 1173 | 170 168-172 |
6.77 | 1:04:24 | 11 | 8:31 | 134 134-134 | 1142 | 174 174-174 |
Heart
134/179max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
168 (242 max)
Stride Length: 101cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 75.3 | 180 | 5.9 | 48:28 | 8:10 |
Walk | 24.4 | 114 | 0.8 | 15:45 | 18:48 |
Still | 0.3 | - | - | 12 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:29 | 8:29 | 47.97 |
5km | 28:12 | 9:05 | 49.07 |
5M | 46:42 | 9:20 | 48.15 |
10km | 58:48 | 9:28 | 47.71 |
10M | 1:37:23 | 9:44 | 47.56 |
Half | 2:09:39 | 9:54 | 46.87 |
20M | 3:23:02 | 10:09 | 47.43 |
Mara | 4:30:19 | 10:19 | 47.50 |
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