Wed 27th Nov 2019 at 12:00pm by Dickie York
Run > Intervals
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Time
46:07
-
Miles 6.82
-
Min/mi 6:46
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Pacing
84%
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WAVA
70.55
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Stride(cm)
130
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Cals
620
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Cadence
184
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BPM
156
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%MHR
91.1
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B/mi 1054
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Surface
Treadmill
Notes & Comments
Split Summary
===
1) 1m - 8:11(8:11/m) 160/214bpm
2) 1m - 6:29(6:29/m) 144/171bpm
3) 1m - 6:11(6:11/m) 156/165bpm
4) 1m - 6:11(6:11/m) 159/173bpm
5) 1m - 6:20(6:20/m) 162/181bpm
6) 1m - 6:44(6:44/m) 159/178bpm
7) 0.82m - 6:01(7:21/m) 149/154bpm
10min WU @ 8mph
3 x
3min @ 10.0mph
2min @ 10.5mph
1min @ 11.0 mph
off 1min @ 8mph
10min WD @ 8mph
===
1) 1m - 8:11(8:11/m) 160/214bpm
2) 1m - 6:29(6:29/m) 144/171bpm
3) 1m - 6:11(6:11/m) 156/165bpm
4) 1m - 6:11(6:11/m) 159/173bpm
5) 1m - 6:20(6:20/m) 162/181bpm
6) 1m - 6:44(6:44/m) 159/178bpm
7) 0.82m - 6:01(7:21/m) 149/154bpm
10min WU @ 8mph
3 x
3min @ 10.0mph
2min @ 10.5mph
1min @ 11.0 mph
off 1min @ 8mph
10min WD @ 8mph
8:11 6:29 6:11 6:11 6:20 6:44 6:01
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 49 | 49 | 13:09 | 97 60-136 | 1275 | 159 118-164 |
0.13 | 1:27 | 37 | 9:56 | 151 115-212 | 1501 | 166 164-168 |
0.19 | 2:01 | 35 | 9:14 | 170 99-202 | 1571 | 169 166-170 |
0.25 | 2:33 | 32 | 8:36 | 166 118-204 | 1427 | 170 170-172 |
0.31 | 3:03 | 29 | 7:48 | 174 134-214 | 1356 | 173 172-174 |
0.38 | 3:30 | 28 | 7:22 | 171 127-198 | 1260 | 176 174-178 |
0.44 | 3:58 | 27 | 7:18 | 171 107-214 | 1247 | 178 178-178 |
0.50 | 4:27 | 29 | 7:43 | 175 148-211 | 1351 | 178 178-178 |
0.56 | 4:54 | 28 | 7:25 | 173 155-214 | 1282 | 178 178-178 |
0.63 | 5:22 | 28 | 7:28 | 176 140-214 | 1313 | 178 178-178 |
0.69 | 5:50 | 27 | 7:15 | 185 129-214 | 1341 | 179 178-180 |
0.75 | 6:18 | 28 | 7:30 | 167 134-204 | 1254 | 180 180-180 |
0.81 | 6:46 | 28 | 7:31 | 181 140-214 | 1359 | 180 180-180 |
0.88 | 7:13 | 28 | 7:22 | 177 133-202 | 1303 | 180 180-180 |
0.94 | 7:41 | 27 | 7:18 | 150 123-200 | 1094 | 180 180-180 |
1.00 | 8:09 | 28 | 7:33 | 131 116-184 | 988 | 180 180-180 |
1.06 | 8:38 | 29 | 7:42 | 131 126-132 | 1008 | 178 178-180 |
1.13 | 9:06 | 28 | 7:22 | 130 119-133 | 957 | 178 178-178 |
1.19 | 9:33 | 28 | 7:26 | 131 125-141 | 974 | 178 178-178 |
1.25 | 10:01 | 28 | 7:26 | 131 115-134 | 974 | 178 178-178 |
1.31 | 10:24 | 22 | 6:00 | 138 133-143 | 827 | 184 180-186 |
1.38 | 10:46 | 22 | 5:56 | 147 138-159 | 872 | 186 186-186 |
1.44 | 11:09 | 23 | 6:01 | 151 138-155 | 909 | 188 186-188 |
1.50 | 11:31 | 22 | 5:56 | 154 151-156 | 914 | 188 188-188 |
1.56 | 11:53 | 22 | 5:54 | 154 151-171 | 909 | 188 188-190 |
1.63 | 12:16 | 23 | 6:01 | 154 148-159 | 927 | 191 190-192 |
1.69 | 12:38 | 22 | 5:58 | 156 154-158 | 930 | 192 192-192 |
1.75 | 13:00 | 22 | 5:53 | 156 154-157 | 917 | 192 192-192 |
1.81 | 13:26 | 26 | 6:56 | 151 145-156 | 1047 | 182 180-192 |
1.88 | 13:54 | 28 | 7:22 | 144 141-151 | 1060 | 180 180-180 |
1.94 | 14:18 | 24 | 6:27 | 142 138-147 | 916 | 184 180-190 |
2.00 | 14:39 | 21 | 5:38 | 152 147-157 | 855 | 190 190-190 |
2.06 | 14:59 | 21 | 5:29 | 158 153-162 | 866 | 192 190-194 |
2.13 | 15:21 | 22 | 5:44 | 161 157-164 | 924 | 194 194-194 |
2.19 | 15:42 | 21 | 5:34 | 161 158-165 | 896 | 194 194-194 |
2.25 | 16:04 | 22 | 5:56 | 161 156-163 | 956 | 194 188-194 |
2.31 | 16:31 | 27 | 7:08 | 156 151-160 | 1114 | 181 180-186 |
2.38 | 17:00 | 29 | 7:42 | 148 144-153 | 1139 | 180 180-180 |
2.44 | 17:21 | 21 | 5:32 | 149 143-155 | 825 | 188 180-192 |
2.50 | 17:41 | 21 | 5:35 | 157 151-162 | 875 | 194 192-194 |
2.56 | 18:02 | 20 | 5:25 | 162 159-164 | 878 | 196 194-196 |
2.63 | 18:29 | 27 | 7:13 | 159 154-163 | 1148 | 181 178-196 |
2.69 | 18:56 | 27 | 7:17 | 151 146-157 | 1101 | 178 178-178 |
2.75 | 19:19 | 23 | 6:12 | 147 143-150 | 911 | 184 178-188 |
2.81 | 19:43 | 23 | 6:14 | 152 148-156 | 947 | 188 188-188 |
2.88 | 20:06 | 23 | 6:10 | 157 155-160 | 969 | 188 188-190 |
2.94 | 20:28 | 22 | 5:56 | 158 156-161 | 937 | 191 190-192 |
3.00 | 20:50 | 22 | 5:54 | 160 158-162 | 944 | 192 192-192 |
3.06 | 21:12 | 22 | 5:54 | 159 157-162 | 938 | 192 192-192 |
3.13 | 21:34 | 22 | 5:51 | 161 159-164 | 941 | 192 192-192 |
3.19 | 21:57 | 22 | 5:57 | 162 160-171 | 965 | 192 192-192 |
3.25 | 22:23 | 27 | 7:05 | 159 155-164 | 1127 | 183 180-192 |
3.31 | 22:51 | 28 | 7:23 | 153 148-159 | 1129 | 180 180-180 |
3.38 | 23:15 | 24 | 6:19 | 149 145-152 | 940 | 183 180-188 |
3.44 | 23:36 | 22 | 5:46 | 156 151-160 | 901 | 189 188-190 |
3.50 | 23:58 | 21 | 5:39 | 160 158-162 | 905 | 192 190-192 |
3.56 | 24:19 | 21 | 5:41 | 163 160-166 | 927 | 193 192-194 |
3.63 | 24:41 | 22 | 5:50 | 165 161-173 | 964 | 194 194-194 |
3.69 | 25:02 | 21 | 5:41 | 166 162-168 | 942 | 194 192-194 |
3.75 | 25:30 | 28 | 7:23 | 162 158-166 | 1197 | 181 180-192 |
3.81 | 25:56 | 27 | 7:06 | 154 150-159 | 1094 | 180 180-180 |
3.88 | 26:18 | 22 | 5:46 | 153 148-157 | 881 | 188 180-194 |
3.94 | 26:39 | 21 | 5:32 | 160 156-163 | 887 | 196 194-196 |
4.00 | 27:02 | 23 | 6:06 | 165 160-169 | 1007 | 196 196-198 |
4.06 | 27:27 | 26 | 6:54 | 163 160-168 | 1123 | 184 182-196 |
4.13 | 27:55 | 27 | 7:17 | 159 156-163 | 1158 | 180 180-182 |
4.19 | 28:19 | 24 | 6:24 | 157 153-162 | 1005 | 185 180-190 |
4.25 | 28:43 | 24 | 6:23 | 162 156-181 | 1035 | 192 190-192 |
4.31 | 29:05 | 22 | 5:56 | 163 160-169 | 966 | 192 192-192 |
4.38 | 29:28 | 23 | 6:05 | 163 160-166 | 990 | 194 194-194 |
4.44 | 29:50 | 23 | 6:03 | 164 156-176 | 992 | 194 194-194 |
4.50 | 30:13 | 22 | 5:54 | 166 157-174 | 980 | 194 194-194 |
4.56 | 30:36 | 23 | 6:15 | 166 159-172 | 1036 | 194 192-194 |
4.62 | 31:00 | 24 | 6:21 | 165 160-171 | 1049 | 192 192-192 |
4.69 | 31:26 | 27 | 7:06 | 162 159-165 | 1149 | 182 180-192 |
4.75 | 31:54 | 28 | 7:21 | 158 153-163 | 1162 | 180 180-180 |
4.81 | 32:17 | 23 | 6:13 | 155 153-158 | 963 | 186 180-192 |
4.87 | 32:39 | 22 | 5:46 | 160 155-164 | 922 | 192 192-194 |
4.94 | 33:01 | 22 | 5:47 | 165 163-169 | 955 | 194 194-194 |
5.00 | 33:22 | 21 | 5:35 | 166 163-169 | 926 | 194 194-196 |
5.06 | 33:43 | 21 | 5:41 | 169 165-171 | 961 | 196 196-196 |
5.12 | 34:05 | 22 | 5:50 | 169 166-172 | 987 | 195 190-196 |
5.19 | 34:33 | 28 | 7:30 | 165 161-169 | 1236 | 180 180-186 |
5.25 | 35:00 | 27 | 7:10 | 159 155-163 | 1140 | 180 180-180 |
5.31 | 35:21 | 21 | 5:32 | 159 157-164 | 880 | 189 180-194 |
5.38 | 35:41 | 21 | 5:28 | 165 159-169 | 903 | 195 194-196 |
5.44 | 36:02 | 21 | 5:32 | 170 167-178 | 940 | 198 196-198 |
5.50 | 36:25 | 23 | 6:11 | 169 166-171 | 1045 | 191 180-198 |
5.56 | 36:53 | 28 | 7:24 | 163 159-167 | 1207 | 180 180-180 |
5.63 | 37:20 | 27 | 7:15 | 158 153-163 | 1145 | 180 180-180 |
5.69 | 37:47 | 28 | 7:22 | 153 150-158 | 1126 | 180 180-180 |
5.75 | 38:14 | 27 | 7:10 | 151 150-154 | 1083 | 180 180-180 |
5.81 | 38:43 | 28 | 7:33 | 152 150-160 | 1147 | 180 180-180 |
5.88 | 39:10 | 28 | 7:24 | 151 149-158 | 1117 | 180 180-180 |
5.94 | 39:37 | 27 | 7:06 | 150 147-152 | 1066 | 180 180-182 |
6.00 | 40:05 | 28 | 7:30 | 150 142-153 | 1124 | 180 180-180 |
6.06 | 40:32 | 27 | 7:11 | 148 146-151 | 1063 | 180 180-180 |
6.13 | 41:00 | 28 | 7:26 | 149 147-151 | 1107 | 180 180-180 |
6.19 | 41:28 | 28 | 7:30 | 149 146-151 | 1119 | 180 180-180 |
6.25 | 41:56 | 28 | 7:24 | 149 146-152 | 1102 | 180 180-180 |
6.31 | 42:24 | 28 | 7:26 | 149 146-152 | 1108 | 180 180-180 |
6.38 | 42:50 | 27 | 7:06 | 151 148-154 | 1073 | 180 180-180 |
6.44 | 43:18 | 28 | 7:30 | 150 146-153 | 1125 | 180 180-182 |
6.50 | 43:45 | 26 | 7:03 | 148 146-151 | 1044 | 180 180-180 |
6.56 | 44:13 | 28 | 7:26 | 148 145-152 | 1100 | 180 180-180 |
6.63 | 44:41 | 28 | 7:26 | 148 145-150 | 1101 | 182 180-188 |
6.69 | 45:08 | 27 | 7:13 | 148 145-150 | 1069 | 180 180-180 |
6.75 | 45:36 | 28 | 7:26 | 148 143-150 | 1099 | 180 180-180 |
6.81 | 46:03 | 27 | 7:16 | 148 145-150 | 1076 | 180 180-180 |
6.82 | 46:07 | 4 | 10:37 | 145 142-147 | 1539 | 175 172-178 |
Heart
156/214max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
184 (198 max)
Stride Length: 130cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 93.2 | 184 | 6.5 | 42:58 | 6:37 |
Walk | 6.5 | 167 | 0.3 | 3:01 | 9:11 |
Still | 0.3 | - | - | 8 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:33 | 5:33 | 76.75 |
5km | 19:22 | 6:14 | 74.84 |
5M | 32:45 | 6:33 | 72.04 |
10km | 41:37 | 6:42 | 70.79 |
10M | 1:10:21 | 7:02 | 69.21 |
Half | 1:34:46 | 7:14 | 67.45 |
20M | 2:31:09 | 7:33 | 67.01 |
Mara | 3:23:36 | 7:46 | 66.34 |
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