Thu 28th Nov 2019 at 3:00pm by waxi
Run > Intervals
-
Time
14:19
-
Miles
2.58
-
Min/mi
5:33
-
Pacing
28%
-
WAVA
79.54
-
Stride(cm)
149
-
Cals
212
-
Cadence
194
-
BPM
157
-
%MHR
91.6
-
B/mi
870
-
Surface
Road
Notes & Comments
Split Summary
1/4 mile reps x 10. 60 sec rec.
===
1) 0.26m - 1:28(5:44/m) 154/168bpm 21cal 10.47/11.86mph
2) 0.26m - 1:28(5:43/m) 157/170bpm 22cal 10.48/11.63mph
3) 0.26m - 1:27(5:37/m) 157/173bpm 21cal 10.69/11.88mph
4) 0.26m - 1:25(5:32/m) 159/186bpm 21cal 10.83/11.94mph
5) 0.26m - 1:25(5:29/m) 160/176bpm 21cal 10.95/12.5mph
6) 0.26m - 1:26(5:30/m) 160/177bpm 21cal 10.9/12.13mph
7) 0.26m - 1:25(5:30/m) 165/177bpm 22cal 10.91/11.81mph
8) 0.26m - 1:26(5:33/m) 162/177bpm 21cal 10.81/11.29mph
9) 0.26m - 1:25(5:30/m) 163/177bpm 22cal 10.9/12.06mph
10) 0.26m - 1:23(5:19/m) 161/179bpm 20cal 11.28/12.44mph
11) 0m - 1(3:03/m) 178/178bpm 19.64/11.02mph
1:28 1:28 1:27 1:25 1:25 1:26 1:25 1:26 1:25 1:23 1
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.06 |
19 |
19 |
5:10 |
132 114-149 |
682 |
199 196-200 |
0.13 |
40 |
21 |
5:36 |
158 153-162 |
885 |
199 198-200 |
0.19 |
1:03 |
22 |
5:59 |
164 162-165 |
982 |
197 196-198 |
0.25 |
1:26 |
23 |
6:07 |
164 160-168 |
1003 |
194 190-196 |
0.31 |
2:49 |
1:23 +1:11
|
22:07 |
137 119-165 |
3029 |
199 190-200 |
0.38 |
3:18 |
30 |
7:52 |
158 152-162 |
1243 |
198 196-198 |
0.44 |
3:41 |
23 |
6:05 |
165 162-167 |
1004 |
196 194-196 |
0.50 |
4:03 |
22 |
5:51 |
169 167-170 |
990 |
196 196-196 |
0.56 |
5:22 |
1:19 +1:00
|
21:05 |
139 124-168 |
2929 |
188 124-198 |
0.63 |
5:44 |
22 |
5:55 |
153 143-159 |
906 |
198 198-198 |
0.69 |
6:05 |
21 |
5:38 |
163 159-167 |
919 |
197 196-198 |
0.75 |
6:27 |
22 |
5:47 |
170 166-173 |
982 |
197 196-198 |
0.81 |
7:46 |
1:19 +1:06
|
20:58 |
140 122-173 |
2936 |
184 120-198 |
0.88 |
8:13 |
27 |
7:14 |
148 128-162 |
1070 |
199 198-200 |
0.94 |
8:34 |
21 |
5:44 |
168 165-173 |
962 |
200 198-200 |
1.00 |
8:56 |
21 |
5:42 |
177 170-186 |
1008 |
199 198-200 |
1.06 |
10:06 |
1:10 +57
|
18:39 |
157 126-178 |
2928 |
190 120-200 |
1.13 |
10:33 |
28 |
7:25 |
150 134-165 |
1112 |
199 198-200 |
1.19 |
10:54 |
21 |
5:30 |
168 165-171 |
923 |
199 198-200 |
1.25 |
11:15 |
21 |
5:41 |
173 172-174 |
984 |
198 196-200 |
1.31 |
12:45 |
1:30 +1:12
|
23:56 |
156 122-174 |
3735 |
195 188-198 |
1.38 |
13:07 |
22 |
5:57 |
144 127-159 |
856 |
200 198-200 |
1.44 |
13:28 |
21 |
5:34 |
167 162-170 |
930 |
200 200-200 |
1.50 |
13:50 |
21 |
5:42 |
174 172-176 |
991 |
198 198-198 |
1.56 |
15:08 |
1:18 +59
|
20:52 |
172 148-177 |
3588 |
197 188-200 |
1.63 |
15:30 |
22 |
5:52 |
153 147-162 |
898 |
199 198-200 |
1.69 |
15:51 |
21 |
5:31 |
168 165-170 |
927 |
200 198-202 |
1.75 |
16:12 |
21 |
5:38 |
173 170-176 |
975 |
199 198-200 |
1.81 |
17:31 |
1:19 +1:06
|
21:04 |
160 127-177 |
3372 |
198 194-200 |
1.88 |
17:59 |
29 |
7:38 |
146 131-158 |
1115 |
196 192-200 |
1.94 |
18:20 |
21 |
5:33 |
167 161-171 |
927 |
198 196-200 |
2.00 |
18:41 |
21 |
5:34 |
173 171-175 |
962 |
198 196-198 |
2.06 |
19:03 |
22 |
5:47 |
176 174-177 |
1018 |
196 196-196 |
2.13 |
20:23 |
1:21 +1:05
|
21:29 |
149 142-156 |
3202 |
188 120-200 |
2.19 |
20:47 |
24 |
6:25 |
162 158-165 |
1040 |
199 196-200 |
2.25 |
21:09 |
22 |
5:45 |
170 167-171 |
978 |
198 196-198 |
2.31 |
21:30 |
21 |
5:31 |
173 172-174 |
954 |
198 198-200 |
2.38 |
23:13 |
1:43 +1:28
|
27:32 |
137 118-172 |
3772 |
185 120-202 |
2.44 |
23:36 |
23 |
6:11 |
161 154-166 |
997 |
201 200-202 |
2.50 |
23:57 |
21 |
5:30 |
170 168-172 |
934 |
201 200-202 |
2.56 |
24:17 |
21 |
5:31 |
176 174-179 |
972 |
200 198-202 |
2.58 |
24:24 |
7 |
5:48 |
178 177-178 |
1032 |
200 200-200 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
58.7 |
198 |
2.5 |
13:23 |
6:09 |
Walk |
32.7 |
120 |
0 |
8:44 |
4:29:45 |
Pause |
8.6 |
- |
- |
2:17 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:19 |
5:19 |
59.45% |
More |
800m |
3:40 |
7:23 |
49.60% |
More |
1km |
5:27 |
8:46 |
43.70% |
More |
Mile |
8:35 |
8:35 |
47.37% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:15 |
5:15 |
77.52 |
5km |
17:26 |
5:37 |
79.38 |
5M |
28:52 |
5:46 |
77.89 |
10km |
36:21 |
5:51 |
77.17 |
10M |
1:00:11 |
6:01 |
76.96 |
Half |
1:20:08 |
6:07 |
75.84 |
20M |
2:05:30 |
6:17 |
76.73 |
Mara |
2:47:05 |
6:23 |
76.85 |
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