Tue 22nd Oct 2019 at 7:00pm by waxi

Run > Intervals

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Time
19:10
Miles
3.08
Min/mi
6:13
Pacing
0%
WAVA
71.60
Stride(cm)
135
Cals
280
Cadence
192
BPM
165
%MHR
96.4
B/mi
1026
Surface
Road

Notes & Comments

Split Summary

300m x 4, 100m jog recovery and then 200m x 8, 200m jog recovery.
===
1) 0.2m - 58(4:55/m) 130/170bpm 9cal 12.19/13.09mph
2) 0.07m - 39(9:22/m) 166/176bpm 10cal 6.4/12.23mph
3) 0.2m - 1:00(5:03/m) 165/174bpm 15cal 11.88/12.02mph
4) 0.07m - 36(9:11/m) 169/177bpm 9cal 6.54/11.94mph
5) 0.2m - 1:00(4:57/m) 168/178bpm 15cal 12.11/12.54mph
6) 0.07m - 34(8:06/m) 175/181bpm 9cal 7.41/12.5mph
7) 0.2m - 1:02(5:08/m) 172/179bpm 16cal 11.69/12.19mph
8) 0.13m - 40(5:14/m) 138/167bpm 6cal 11.46/12.56mph
9) 0.14m - 1:05(7:56/m) 162/170bpm 16cal 7.57/11.69mph
10) 0.13m - 38(4:47/m) 166/177bpm 9cal 12.54/12.92mph
11) 0.14m - 1:04(7:41/m) 172/180bpm 17cal 7.82/12.52mph
12) 0.13m - 37(4:40/m) 170/177bpm 9cal 12.84/13.27mph
13) 0.14m - 1:04(7:49/m) 174/187bpm 17cal 7.67/13.27mph
14) 0.13m - 38(4:47/m) 170/183bpm 9cal 12.55/12.94mph
15) 0.14m - 1:07(8:10/m) 170/180bpm 17cal 7.34/12.69mph
16) 0.13m - 40(5:02/m) 170/180bpm 10cal 11.94/12.13mph
17) 0.13m - 1:06(8:11/m) 172/181bpm 17cal 7.32/11.92mph
18) 0.13m - 37(4:44/m) 171/185bpm 9cal 12.66/13.23mph
19) 0.14m - 1:09(8:00/m) 175/185bpm 18cal 7.51/12.75mph
20) 0.13m - 40(5:05/m) 161/163bpm 9cal 11.81/12.31mph
21) 0.14m - 1:08(7:49/m) 168/172bpm 17cal 7.67/11.88mph
22) 0.13m - 40(5:13/m) 170/179bpm 9cal 11.5/12.36mph
23) 0.07m - 31(7:26/m) 179/181bpm 8cal 8.07/11.9mph

58 39 1:00 36 1:00 34 1:02 40 1:05 38 1:04 37 1:04 38 1:07 40 1:06 37 1:09 40 1:08 40 31

Pace

22%

10%

16%

40%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	19	19	5:04	101 95-108	511	205 202-208
0.13	37	18	4:41	130 109-155	609	202 200-208
0.19	55	18	4:51	165 161-169	800	199 196-200
0.25	1:28	34	9:00	169 160-176	1520	181 172-196
0.31	1:51	22	5:59	157 153-165	940	187 172-198
0.38	2:10	19	5:08	167 164-168	859	200 198-202
0.44	2:28	18	4:48	170 168-172	816	199 198-200
0.50	2:57	28	7:33	172 168-177	1298	182 166-198
0.56	3:22	25	6:46	159 156-161	1077	184 174-198
0.63	3:42	20	5:26	167 164-169	906	199 198-200
0.69	4:00	18	4:50	172 171-174	831	199 198-202
0.75	4:21	20	5:23	178 175-181	958	187 120-204
0.81	4:50	29	7:48	170 164-179	1325	177 174-184
0.88	5:10	20	5:23	170 169-170	916	196 194-196
0.94	5:29	19	5:06	173 172-175	882	198 196-198
1.00	5:47	18	4:50	177 175-179	856	199 194-202
1.06	9:37	3:50 +3:40	1:01:18	125 105-177	7663	193 120-202
1.13	10:06	29	7:39	159 152-167	1216	201 198-202
1.19	10:34	28	7:28	167 164-169	1246	184 174-200
1.25	11:04	30	8:07	156 151-161	1267	179 178-180
1.31	11:25	21	5:38	157 151-165	885	196 184-202
1.38	11:43	18	4:46	173 169-175	825	204 202-204
1.44	12:07	23	6:13	176 175-177	1095	195 174-204
1.50	12:38	31	8:23	171 161-180	1434	178 176-180
1.56	13:01	23	6:05	160 159-164	975	187 180-200
1.63	13:19	18	4:47	173 167-177	828	204 200-208
1.69	13:37	18	4:51	177 176-180	859	206 178-214
1.75	14:07	30	8:04	181 176-186	1461	176 176-178
1.81	14:36	29	7:37	163 156-174	1240	179 176-188
1.88	14:55	19	5:06	166 158-171	845	203 200-208
1.94	15:13	18	4:47	179 174-183	856	205 202-208
2.00	15:45	32	8:28	177 175-180	1498	184 172-202
2.06	16:14	30	7:56	163 157-172	1293	178 178-178
2.13	16:35	20	5:27	164 157-171	895	194 178-200
2.19	16:54	19	4:59	177 175-180	883	202 200-202
2.25	17:22	28	7:27	179 176-180	1334	189 174-200
2.31	17:53	32	8:29	169 165-174	1433	176 174-178
2.38	18:15	21	5:39	163 162-165	922	190 178-202
2.44	18:33	18	4:52	173 165-182	842	205 204-208
2.50	18:53	21	5:31	183 181-185	1011	196 170-208
2.56	19:27	33	8:54	176 170-182	1567	174 174-176
2.63	19:55	28	7:24	161 158-167	1191	179 176-184
2.69	20:14	19	5:03	161 160-163	812	201 196-204
2.75	20:34	20	5:27	163 161-167	887	200 188-202
2.81	21:03	30	7:52	171 169-172	1346	175 174-176
2.88	21:33	30	7:54	163 157-169	1289	177 176-180
2.94	21:54	21	5:29	164 157-172	899	198 194-200
3.00	22:13	19	5:11	176 173-179	911	200 200-200
3.06	22:40	27	7:11	180 178-180	1292	181 170-198
3.08	22:49	9	8:23	176 176-176	1477	168 168-168

Heart

165/186max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

192 (214 max) Stride Length: 135cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	83.6	192	3.1	19:05	6:12
Walk	16.4	120	0	3:44	10:56:12

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:24	5:37	56.38%	More
800m	2:51	5:43	64.10%	More
1km	3:35	5:46	66.46%	More
Mile	5:47	5:47	70.35%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:49	5:49	69.97
5km	19:21	6:14	71.51
5M	32:02	6:24	70.19
10km	40:20	6:29	69.55
10M	1:06:47	6:41	69.35
Half	1:28:55	6:47	68.35
20M	2:19:15	6:58	69.15
Mara	3:05:23	7:05	69.26

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