Tue 19th Nov 2019 at 7:00pm by waxi

Run > Intervals

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Time
22:43
Miles
3.50
Min/mi
6:29
Pacing
61%
WAVA
68.83
Stride(cm)
130
Cals
328
Cadence
191
BPM
161
%MHR
94.1
B/mi
1044
Surface
Road

Notes & Comments

Split Summary

2 x 400m and 10 x 200m reps with 200m jog recovery.
===
1) 0.26m - 1:19(4:59/m) 144/175bpm 15cal 12.02/13.42mph
2) 0.14m - 1:05(7:59/m) 163/174bpm 16cal 7.51/11.88mph
3) 0.27m - 1:24(5:13/m) 168/176bpm 21cal 11.5/11.73mph
4) 0.18m - 1:27(8:09/m) 134/162bpm 15cal 7.36/7.72mph
5) 0.13m - 37(4:57/m) 159/176bpm 8cal 12.13/12.8mph
6) 0.14m - 1:01(7:21/m) 168/177bpm 16cal 8.16/11.71mph
7) 0.13m - 40(5:07/m) 169/176bpm 10cal 11.72/12.04mph
8) 0.13m - 1:03(7:54/m) 168/179bpm 16cal 7.6/11.77mph
9) 0.13m - 41(5:05/m) 168/177bpm 10cal 11.78/12.17mph
10) 0.13m - 1:07(8:27/m) 167/180bpm 17cal 7.1/11.73mph
11) 0.13m - 41(5:11/m) 167/176bpm 10cal 11.59/11.84mph
12) 0.13m - 1:05(8:05/m) 166/177bpm 16cal 7.42/11.48mph
13) 0.13m - 41(5:12/m) 165/176bpm 10cal 11.56/11.67mph
14) 0.14m - 1:05(7:52/m) 168/179bpm 17cal 7.63/11.67mph
15) 0.13m - 41(5:15/m) 167/176bpm 10cal 11.44/11.75mph
16) 0.14m - 1:06(8:03/m) 168/185bpm 17cal 7.45/11.56mph
17) 0.13m - 41(5:12/m) 165/174bpm 10cal 11.52/11.63mph
18) 0.14m - 1:05(7:54/m) 167/177bpm 16cal 7.59/11.65mph
19) 0.13m - 41(5:14/m) 168/177bpm 10cal 11.48/11.73mph
20) 0.13m - 1:02(7:40/m) 169/178bpm 16cal 7.83/11.71mph
21) 0.13m - 41(5:19/m) 169/175bpm 10cal 11.27/11.81mph
22) 0.13m - 1:01(7:41/m) 168/179bpm 16cal 7.8/11.44mph
23) 0.13m - 44(5:30/m) 168/173bpm 11cal 10.92/11.4mph
24) 0.13m - 1:04(8:15/m) 164/173bpm 15cal 7.27/10.81mph
25) 0m - 1(3:21/m) 153/153bpm 17.9/7.33mph

1:19 1:05 1:24 1:27 37 1:01 40 1:03 41 1:07 41 1:05 41 1:05 41 1:06 41 1:05 41 1:02 41 1:01 44 1:04 1

Pace

30%

14%

20%

28%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	18	18	4:54	89 72-104	436	206 202-210
0.13	36	18	4:47	138 108-166	661	205 204-210
0.19	55	19	5:00	170 168-172	850	204 204-204
0.25	1:14	19	5:01	173 172-174	867	203 202-204
0.31	1:43	29	7:40	170 166-174	1304	189 174-202
0.38	2:12	30	7:54	159 154-165	1256	183 178-186
0.44	2:35	23	6:11	157 152-162	970	194 182-200
0.50	2:55	20	5:16	166 163-168	875	201 200-202
0.56	3:14	19	5:03	170 169-171	859	203 202-204
0.63	3:33	19	5:06	173 172-175	883	201 200-202
0.69	4:25	52 +28	13:46	164 153-176	2256	176 120-198
0.75	4:55	31	8:08	149 146-150	1213	179 178-180
0.81	6:21	1:26 +57	22:55	111 90-146	2544	170 124-178
0.88	6:49	27 +1	7:17	128 109-150	933	184 174-202
0.94	7:08	19	5:06	164 153-170	836	203 202-204
1.00	7:32	24	6:20	175 172-177	1110	195 178-204
1.06	8:00	29	7:37	168 163-174	1281	182 178-188
1.13	8:23	23	6:13	162 160-165	1007	192 188-200
1.19	8:44	20	5:24	170 168-172	919	203 202-204
1.25	9:05	21	5:37	175 173-178	983	202 174-210
1.31	9:34	29	7:50	170 164-176	1332	179 178-180
1.38	10:02	28	7:28	158 155-162	1181	184 182-184
1.44	10:22	20	5:15	164 158-170	860	201 198-204
1.50	10:42	20	5:15	174 171-177	914	203 202-206
1.56	11:13	31	8:24	175 172-179	1469	186 176-204
1.63	11:43	30	8:06	159 154-169	1288	180 176-186
1.69	12:04	21	5:36	163 157-167	912	200 196-204
1.75	12:24	20	5:18	172 170-175	910	203 200-204
1.81	12:51	27	7:11	176 173-177	1263	190 176-200
1.88	13:22	31	8:19	162 156-171	1346	178 176-182
1.94	13:46	24	6:19	157 155-160	992	190 182-198
2.00	14:06	20	5:19	168 163-172	893	202 200-204
2.06	14:30	24	6:25	176 173-178	1128	190 174-204
2.13	15:01	31	8:14	167 158-176	1375	177 176-180
2.19	15:27	26	6:53	157 155-159	1081	186 178-194
2.25	15:47	20	5:21	166 160-169	887	201 198-204
2.31	16:09	22	5:48	174 170-176	1010	197 176-204
2.38	16:40	31	8:19	174 165-184	1448	177 176-178
2.44	17:08	29	7:37	158 156-162	1204	180 176-184
2.50	17:29	20	5:25	162 156-166	877	194 188-200
2.56	17:47	19	5:02	170 166-174	854	202 200-204
2.63	18:16	28	7:33	173 169-176	1305	185 176-202
2.69	18:46	30	8:01	162 159-166	1298	180 178-182
2.75	19:08	22	5:55	161 158-165	954	193 182-200
2.81	19:28	20	5:18	172 168-175	912	203 200-204
2.88	19:52	24	6:29	177 176-178	1147	188 176-200
2.94	20:22	30	8:05	167 160-173	1349	178 176-180
3.00	20:46	24	6:17	161 158-164	1013	186 182-196
3.06	21:06	20	5:19	170 165-173	905	200 200-202
3.13	21:30	23	6:16	175 173-178	1096	192 176-202
3.19	21:59	29	7:46	167 162-173	1297	181 178-184
3.25	22:26	27	7:10	162 160-163	1162	185 184-186
3.31	22:46	20	5:24	166 163-169	895	197 196-198
3.38	23:07	22	5:47	172 170-173	996	195 188-198
3.44	23:38	30	8:07	169 164-173	1373	178 176-180
3.50	24:09	31	8:14	158 153-164	1301	178 178-180
3.50	24:10	1	9:20	153 153-153	1427	180 180-180

Heart

161/184max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

191 (210 max) Stride Length: 130cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.7	191	3.5	22:39	6:29
Walk	6.3	121	0	1:31	2:31:35

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:13	4:53	64.81%	More
800m	2:52	5:46	63.47%	More
1km	3:31	5:39	67.80%	More
Mile	6:27	6:27	63.13%	More
5k	21:19	6:52	64.89%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:01	6:01	67.64
5km	20:01	6:27	69.13
5M	33:09	6:38	67.83
10km	41:45	6:43	67.19
10M	1:09:07	6:55	67.01
Half	1:32:02	7:02	66.03
20M	2:24:07	7:12	66.82
Mara	3:11:53	7:19	66.92

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