Wed 4th Dec 2019 at 7:00pm by billywhizz88
Run > Intervals
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Time
39:03
-
Miles 5.64
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Min/mi 6:55
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Pacing
89%
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WAVA
61.20
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Stride(cm)
120
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Cals
444
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Cadence
193
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BPM
155
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%MHR
81.4
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B/mi 1076
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.26m - 2:02(7:47/m) 125/138bpm 16cal 7.71/8.62mph
2) 0.32m - 2:00(6:18/m) 138/140bpm 20cal 9.52/10.69mph
3) 0.25m - 2:00(7:51/m) 143/148bpm 21cal 7.64/9.68mph
4) 0.47m - 3:00(6:23/m) 147/155bpm 33cal 9.4/10.06mph
5) 0.26m - 2:00(7:45/m) 154/163bpm 23cal 7.74/13.77mph
6) 0.63m - 4:00(6:19/m) 156/159bpm 46cal 9.5/10.65mph
7) 0.24m - 2:00(8:20/m) 160/165bpm 24cal 7.21/9.52mph
8) 0.77m - 5:00(6:29/m) 163/170bpm 61cal 9.25/10.09mph
9) 0.24m - 2:00(8:13/m) 161/167bpm 23cal 7.3/9.29mph
10) 0.64m - 3:59(6:12/m) 159/166bpm 46cal 9.69/13.55mph
11) 0.25m - 2:01(7:56/m) 158/165bpm 23cal 7.57/9.93mph
12) 0.47m - 3:00(6:22/m) 161/166bpm 35cal 9.44/10.74mph
13) 0.25m - 2:00(8:02/m) 164/172bpm 24cal 7.46/9.54mph
14) 0.32m - 2:00(6:14/m) 164/168bpm 24cal 9.63/11.29mph
15) 0.25m - 2:01(8:02/m) 172/181bpm 25cal 7.46/10.12mph
===
1) 0.26m - 2:02(7:47/m) 125/138bpm 16cal 7.71/8.62mph
2) 0.32m - 2:00(6:18/m) 138/140bpm 20cal 9.52/10.69mph
3) 0.25m - 2:00(7:51/m) 143/148bpm 21cal 7.64/9.68mph
4) 0.47m - 3:00(6:23/m) 147/155bpm 33cal 9.4/10.06mph
5) 0.26m - 2:00(7:45/m) 154/163bpm 23cal 7.74/13.77mph
6) 0.63m - 4:00(6:19/m) 156/159bpm 46cal 9.5/10.65mph
7) 0.24m - 2:00(8:20/m) 160/165bpm 24cal 7.21/9.52mph
8) 0.77m - 5:00(6:29/m) 163/170bpm 61cal 9.25/10.09mph
9) 0.24m - 2:00(8:13/m) 161/167bpm 23cal 7.3/9.29mph
10) 0.64m - 3:59(6:12/m) 159/166bpm 46cal 9.69/13.55mph
11) 0.25m - 2:01(7:56/m) 158/165bpm 23cal 7.57/9.93mph
12) 0.47m - 3:00(6:22/m) 161/166bpm 35cal 9.44/10.74mph
13) 0.25m - 2:00(8:02/m) 164/172bpm 24cal 7.46/9.54mph
14) 0.32m - 2:00(6:14/m) 164/168bpm 24cal 9.63/11.29mph
15) 0.25m - 2:01(8:02/m) 172/181bpm 25cal 7.46/10.12mph
2:02 2:00 2:00 3:00 2:00 4:00 2:00 5:00 2:00 3:59 2:01 3:00 2:00 2:00 2:01
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 28 | 28 | 7:30 | 105 92-124 | 788 | 198 194-204 |
0.13 | 57 | 29 | 7:45 | 127 124-130 | 984 | 193 192-196 |
0.19 | 1:26 | 29 | 7:37 | 134 130-138 | 1021 | 193 192-196 |
0.25 | 1:55 | 29 | 7:51 | 134 133-137 | 1051 | 193 192-194 |
0.31 | 2:19 | 24 | 6:18 | 139 137-140 | 876 | 198 194-202 |
0.38 | 2:42 | 23 | 6:10 | 136 135-138 | 839 | 199 198-202 |
0.44 | 3:06 | 24 | 6:31 | 137 133-138 | 893 | 201 198-202 |
0.50 | 3:30 | 24 | 6:20 | 138 137-140 | 875 | 194 186-202 |
0.56 | 3:54 | 24 | 6:25 | 137 136-139 | 879 | 198 196-202 |
0.63 | 4:24 | 30 | 7:55 | 139 135-144 | 1101 | 191 178-198 |
0.69 | 4:53 | 29 | 7:39 | 143 139-145 | 1095 | 191 190-192 |
0.75 | 5:22 | 30 | 7:57 | 145 143-146 | 1152 | 191 190-194 |
0.81 | 5:51 | 29 | 7:41 | 146 144-148 | 1121 | 193 192-196 |
0.88 | 6:17 | 25 | 6:45 | 146 142-151 | 987 | 194 192-198 |
0.94 | 6:41 | 24 | 6:29 | 147 146-148 | 954 | 197 194-198 |
1.00 | 7:05 | 24 | 6:21 | 153 150-154 | 972 | 197 194-198 |
1.06 | 7:29 | 24 | 6:23 | 153 152-154 | 976 | 198 196-200 |
1.13 | 7:53 | 24 | 6:23 | 150 146-152 | 958 | 195 194-196 |
1.19 | 8:16 | 24 | 6:21 | 145 141-147 | 922 | 196 194-196 |
1.25 | 8:40 | 23 | 6:10 | 142 139-144 | 876 | 197 196-198 |
1.31 | 9:04 | 24 | 6:29 | 143 143-145 | 926 | 197 196-200 |
1.38 | 9:35 | 31 | 8:20 | 149 139-161 | 1242 | 184 182-188 |
1.44 | 10:04 | 29 | 7:42 | 160 157-161 | 1232 | 190 188-192 |
1.50 | 10:33 | 29 | 7:41 | 155 153-158 | 1191 | 190 188-192 |
1.56 | 11:01 | 29 | 7:37 | 155 153-156 | 1181 | 191 190-192 |
1.63 | 11:25 | 24 | 6:23 | 156 155-157 | 996 | 194 192-194 |
1.69 | 11:49 | 24 | 6:24 | 157 156-159 | 1004 | 197 194-198 |
1.75 | 12:13 | 23 | 6:16 | 156 156-157 | 977 | 196 194-198 |
1.81 | 12:36 | 23 | 6:11 | 157 155-158 | 970 | 197 196-198 |
1.88 | 12:59 | 23 | 6:15 | 155 153-156 | 967 | 196 194-198 |
1.94 | 13:24 | 24 | 6:31 | 155 152-155 | 1011 | 196 194-202 |
2.00 | 13:47 | 23 | 6:07 | 155 153-157 | 947 | 198 196-198 |
2.06 | 14:11 | 24 | 6:27 | 157 155-159 | 1012 | 198 196-198 |
2.13 | 14:33 | 22 | 5:58 | 156 152-157 | 931 | 196 194-198 |
2.19 | 14:58 | 25 | 6:36 | 154 152-157 | 1016 | 198 196-202 |
2.25 | 15:29 | 31 | 8:08 | 155 153-159 | 1262 | 188 182-198 |
2.31 | 16:02 | 33 | 8:49 | 161 160-164 | 1420 | 183 138-192 |
2.38 | 16:32 | 31 | 8:09 | 162 161-164 | 1320 | 189 188-190 |
2.44 | 17:03 | 31 | 8:17 | 162 160-165 | 1342 | 189 188-190 |
2.50 | 17:28 | 24 | 6:29 | 165 163-168 | 1069 | 193 190-196 |
2.56 | 17:52 | 25 | 6:38 | 164 163-166 | 1088 | 194 192-196 |
2.63 | 18:17 | 24 | 6:28 | 162 160-163 | 1047 | 194 192-196 |
2.69 | 18:41 | 24 | 6:24 | 161 160-162 | 1031 | 194 194-194 |
2.75 | 19:05 | 24 | 6:22 | 162 161-162 | 1031 | 194 192-196 |
2.81 | 19:30 | 25 | 6:47 | 162 161-163 | 1098 | 194 194-196 |
2.88 | 19:54 | 24 | 6:18 | 163 161-164 | 1028 | 194 194-194 |
2.94 | 20:18 | 25 | 6:33 | 166 163-168 | 1086 | 194 194-198 |
3.00 | 20:41 | 23 | 6:12 | 168 165-170 | 1042 | 196 192-200 |
3.06 | 21:06 | 25 | 6:41 | 166 164-168 | 1109 | 195 194-196 |
3.13 | 21:31 | 25 | 6:37 | 162 160-164 | 1073 | 194 192-196 |
3.19 | 21:56 | 24 | 6:29 | 159 158-160 | 1031 | 194 194-194 |
3.25 | 22:25 | 29 | 7:45 | 159 155-162 | 1232 | 185 178-194 |
3.31 | 22:57 | 32 | 8:40 | 163 161-167 | 1412 | 186 182-188 |
3.38 | 23:26 | 29 | 7:38 | 160 157-164 | 1220 | 189 188-190 |
3.44 | 23:57 | 31 | 8:17 | 158 157-159 | 1309 | 189 188-190 |
3.50 | 24:20 | 23 | 6:16 | 162 160-164 | 1015 | 193 190-196 |
3.56 | 24:45 | 25 | 6:41 | 163 160-165 | 1091 | 196 194-198 |
3.63 | 25:07 | 22 | 5:53 | 160 157-162 | 942 | 195 194-196 |
3.69 | 25:32 | 25 | 6:34 | 159 157-160 | 1045 | 194 194-196 |
3.75 | 25:54 | 22 | 5:52 | 158 157-160 | 928 | 198 196-198 |
3.81 | 26:18 | 24 | 6:25 | 158 157-160 | 1013 | 199 198-200 |
3.88 | 26:40 | 22 | 5:52 | 160 157-162 | 939 | 199 196-200 |
3.94 | 27:03 | 23 | 6:11 | 160 157-161 | 988 | 198 196-200 |
4.00 | 27:26 | 23 | 6:01 | 156 155-157 | 938 | 200 194-202 |
4.06 | 27:50 | 24 | 6:31 | 154 152-156 | 1004 | 197 194-198 |
4.13 | 28:18 | 28 | 7:24 | 151 149-153 | 1116 | 189 180-196 |
4.19 | 28:49 | 31 | 8:12 | 156 153-159 | 1280 | 187 184-188 |
4.25 | 29:17 | 28 | 7:24 | 160 158-162 | 1183 | 189 188-190 |
4.31 | 29:47 | 30 | 8:05 | 162 160-165 | 1308 | 190 188-190 |
4.38 | 30:13 | 26 | 6:56 | 162 160-163 | 1122 | 194 192-198 |
4.44 | 30:37 | 24 | 6:31 | 163 161-165 | 1062 | 196 194-198 |
4.50 | 31:01 | 24 | 6:20 | 162 159-163 | 1025 | 197 194-198 |
4.56 | 31:26 | 25 | 6:33 | 158 155-160 | 1036 | 198 196-198 |
4.62 | 31:48 | 23 | 6:05 | 159 156-160 | 967 | 197 196-198 |
4.69 | 32:13 | 24 | 6:26 | 161 159-163 | 1036 | 197 196-198 |
4.75 | 32:36 | 23 | 6:15 | 164 162-166 | 1024 | 199 196-200 |
4.81 | 33:00 | 24 | 6:27 | 160 159-161 | 1031 | 195 194-196 |
4.87 | 33:30 | 30 | 8:01 | 158 155-161 | 1268 | 189 182-198 |
4.94 | 34:01 | 31 | 8:09 | 166 160-172 | 1353 | 188 186-190 |
5.00 | 34:29 | 29 | 7:37 | 168 168-170 | 1279 | 189 188-190 |
5.06 | 35:00 | 30 | 8:04 | 164 162-166 | 1322 | 188 186-190 |
5.12 | 35:23 | 24 | 6:24 | 167 165-168 | 1068 | 195 190-198 |
5.19 | 35:48 | 24 | 6:28 | 164 162-166 | 1062 | 195 194-198 |
5.25 | 36:11 | 23 | 6:07 | 161 161-162 | 984 | 195 194-198 |
5.31 | 36:35 | 24 | 6:22 | 162 161-163 | 1031 | 197 194-198 |
5.38 | 36:57 | 22 | 5:55 | 164 162-165 | 971 | 199 198-202 |
5.44 | 37:29 | 32 | 8:38 | 165 160-175 | 1425 | 171 98-198 |
5.50 | 37:57 | 28 | 7:33 | 174 173-175 | 1314 | 189 188-190 |
5.56 | 38:28 | 30 | 8:04 | 172 168-175 | 1389 | 189 186-190 |
5.63 | 38:57 | 29 | 7:49 | 177 173-179 | 1384 | 190 190-190 |
5.64 | 39:03 | 6 | 7:53 | 177 176-177 | 1395 | 190 190-190 |
Heart
155/179max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
193 (204 max)
Stride Length: 120cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.5 | 193 | 5.6 | 38:52 | 6:55 |
Walk | 0.5 | 111 | 0 | 11 | 11:52 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:50 | 5:50 | 65.01 |
5km | 20:17 | 6:32 | 63.42 |
5M | 34:12 | 6:50 | 61.63 |
10km | 43:26 | 6:59 | 60.81 |
10M | 1:13:17 | 7:20 | 59.70 |
Half | 1:38:36 | 7:32 | 58.34 |
20M | 2:36:59 | 7:51 | 58.07 |
Mara | 3:31:14 | 8:04 | 57.55 |
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