Tue 19th Nov 2019 at 12:00pm by Dickie York
Run > Intervals
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Time
48:09
-
Miles 7.06
-
Min/mi 6:49
-
Pacing
85%
-
WAVA
70.04
-
Stride(cm)
128
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Cadence
184
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BPM
147
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%MHR
86.2
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B/mi 1005
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:02(8:02/m) 126/198bpm
2) 1m - 6:33(6:33/m) 148/198bpm
3) 1m - 6:18(6:18/m) 155/198bpm
4) 1m - 6:17(6:17/m) 157/172bpm
5) 1m - 6:20(6:20/m) 158/170bpm
6) 1m - 6:45(6:45/m) 154/169bpm
7) 1m - 7:25(7:25/m) 141/181bpm
8) 0.06m - 28(7:47/m) 139/141bpm
10min WU @ 8mph, 3 x (3min @ 10mph, 1min @ 8mph, 2min @ 10.2mph, 1min @ 8mph, 1min @ 10.5mph, 1min @ 8mph)
10min WD @ 8mph
===
1) 1m - 8:02(8:02/m) 126/198bpm
2) 1m - 6:33(6:33/m) 148/198bpm
3) 1m - 6:18(6:18/m) 155/198bpm
4) 1m - 6:17(6:17/m) 157/172bpm
5) 1m - 6:20(6:20/m) 158/170bpm
6) 1m - 6:45(6:45/m) 154/169bpm
7) 1m - 7:25(7:25/m) 141/181bpm
8) 0.06m - 28(7:47/m) 139/141bpm
10min WU @ 8mph, 3 x (3min @ 10mph, 1min @ 8mph, 2min @ 10.2mph, 1min @ 8mph, 1min @ 10.5mph, 1min @ 8mph)
10min WD @ 8mph
8:02 6:33 6:18 6:17 6:20 6:45 7:25 28
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.13 | 1:27 | 1:27 | 11:33 | 94 56-117 | 1086 | 163 122-168 |
0.25 | 2:31 | 1:04 | 8:33 | 117 104-129 | 1001 | 172 168-174 |
0.38 | 3:27 | 57 | 7:32 | 125 106-143 | 942 | 177 174-180 |
0.50 | 4:22 | 55 | 7:17 | 140 102-198 | 1019 | 181 180-182 |
0.63 | 5:16 | 54 | 7:12 | 153 115-190 | 1101 | 182 180-182 |
0.75 | 6:12 | 56 | 7:26 | 132 113-196 | 981 | 182 182-182 |
0.88 | 7:06 | 55 | 7:17 | 136 116-159 | 990 | 183 182-184 |
1.00 | 8:02 | 55 | 7:22 | 132 116-186 | 973 | 182 182-182 |
1.13 | 8:57 | 55 | 7:22 | 135 111-186 | 994 | 182 182-182 |
1.25 | 9:52 | 55 | 7:23 | 135 114-198 | 996 | 182 182-182 |
1.38 | 10:40 | 48 | 6:21 | 146 111-198 | 927 | 189 182-192 |
1.50 | 11:25 | 45 | 5:59 | 154 126-181 | 921 | 192 192-202 |
1.63 | 12:09 | 45 | 5:57 | 158 131-198 | 939 | 193 192-200 |
1.75 | 12:53 | 44 | 5:54 | 160 112-198 | 945 | 192 192-192 |
1.88 | 13:47 | 54 | 7:11 | 152 97-198 | 1092 | 182 178-192 |
2.00 | 14:34 | 47 | 6:15 | 148 127-198 | 925 | 186 180-190 |
2.13 | 15:18 | 44 | 5:51 | 161 119-192 | 942 | 191 190-192 |
2.25 | 16:03 | 45 | 5:57 | 162 146-198 | 965 | 192 190-192 |
2.38 | 16:58 | 55 | 7:24 | 149 130-172 | 1101 | 180 178-190 |
2.50 | 17:42 | 44 | 5:48 | 153 145-159 | 888 | 191 180-192 |
2.63 | 18:32 | 50 | 6:39 | 157 150-167 | 1044 | 186 180-192 |
2.75 | 19:21 | 50 | 6:36 | 148 143-153 | 978 | 183 178-188 |
2.88 | 20:08 | 46 | 6:11 | 157 152-160 | 970 | 188 188-188 |
3.00 | 20:52 | 45 | 5:59 | 158 155-162 | 944 | 189 188-190 |
3.13 | 21:38 | 45 | 6:03 | 160 121-164 | 968 | 191 190-192 |
3.25 | 22:28 | 50 | 6:39 | 158 148-172 | 1051 | 185 178-192 |
3.38 | 23:18 | 51 | 6:44 | 150 144-157 | 1011 | 182 178-188 |
3.50 | 24:02 | 44 | 5:50 | 158 153-161 | 923 | 189 188-192 |
3.63 | 24:46 | 44 | 5:50 | 160 148-163 | 933 | 192 192-192 |
3.75 | 25:37 | 52 | 6:55 | 158 151-170 | 1092 | 184 180-192 |
3.88 | 26:26 | 48 | 6:25 | 151 147-158 | 968 | 185 178-192 |
4.00 | 27:10 | 44 | 5:54 | 160 157-163 | 945 | 191 180-194 |
4.13 | 28:04 | 54 | 7:16 | 153 147-159 | 1111 | 180 178-186 |
4.25 | 28:49 | 45 | 6:01 | 156 150-160 | 939 | 189 186-190 |
4.38 | 29:34 | 45 | 5:59 | 161 158-165 | 962 | 191 190-192 |
4.50 | 30:19 | 45 | 5:57 | 162 158-163 | 963 | 192 192-192 |
4.63 | 31:04 | 45 | 6:04 | 162 160-165 | 982 | 192 192-192 |
4.75 | 31:49 | 44 | 5:56 | 162 160-164 | 961 | 192 192-192 |
4.88 | 32:43 | 54 | 7:12 | 159 151-170 | 1145 | 183 178-192 |
5.00 | 33:30 | 47 | 6:15 | 153 150-159 | 955 | 186 178-192 |
5.13 | 34:15 | 45 | 6:00 | 161 157-164 | 967 | 192 192-192 |
5.25 | 34:58 | 43 | 5:46 | 163 162-165 | 939 | 192 192-192 |
5.38 | 35:53 | 55 | 7:19 | 157 150-163 | 1148 | 181 180-194 |
5.50 | 36:38 | 45 | 6:00 | 155 150-169 | 929 | 190 180-194 |
5.63 | 37:25 | 47 | 6:15 | 161 156-165 | 1007 | 189 180-194 |
5.75 | 38:20 | 56 | 7:26 | 152 148-157 | 1129 | 179 178-180 |
5.88 | 39:18 | 57 | 7:39 | 144 141-149 | 1100 | 178 178-178 |
6.00 | 40:14 | 56 | 7:32 | 142 138-160 | 1070 | 180 178-180 |
6.13 | 41:10 | 56 | 7:26 | 151 138-181 | 1123 | 179 178-180 |
6.25 | 42:07 | 57 | 7:35 | 140 137-142 | 1062 | 179 178-180 |
6.38 | 43:02 | 55 | 7:24 | 140 136-143 | 1036 | 180 180-180 |
6.50 | 43:58 | 55 | 7:24 | 140 136-142 | 1036 | 180 178-180 |
6.63 | 44:54 | 56 | 7:29 | 139 136-141 | 1041 | 180 180-180 |
6.75 | 45:49 | 55 | 7:22 | 139 132-156 | 1023 | 180 180-180 |
6.87 | 46:44 | 55 | 7:17 | 138 127-145 | 1005 | 180 180-180 |
7.00 | 47:39 | 55 | 7:24 | 138 136-141 | 1021 | 180 180-180 |
7.06 | 48:08 | 29 | 7:58 | 139 135-141 | 1108 | 178 162-180 |
Heart
147/198max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
184 (202 max)
Stride Length: 128cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.6 | 183 | 7.1 | 47:57 | 6:48 |
Walk | 0.1 | 125 | 0 | 2 | 4:53 |
Still | 0.3 | - | - | 9 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:34 | 5:34 | 76.52 |
5km | 19:28 | 6:16 | 74.45 |
5M | 32:54 | 6:35 | 71.71 |
10km | 41:49 | 6:44 | 70.45 |
10M | 1:10:42 | 7:04 | 68.87 |
Half | 1:35:14 | 7:16 | 67.12 |
20M | 2:31:54 | 7:36 | 66.68 |
Mara | 3:24:37 | 7:49 | 66.01 |
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