Thu 5th Dec 2019 at 7:00pm by waxi
Run > Intervals
-
Time
18:05
-
Miles
2.99
-
Min/mi
6:03
-
Pacing
50%
-
WAVA
73.49
-
Stride(cm)
136
-
Cals
294
-
Cadence
195
-
BPM
170
-
%MHR
99.5
-
B/mi
1029
-
Surface
Road
Notes & Comments
Split Summary
8 x 600m reps at police station in 3 min t/a.
===
1) 0.37m - 2:11(5:53/m) 151/172bpm 29cal 10.2/12.9mph
2) 0.38m - 2:15(6:00/m) 168/178bpm 36cal 10.01/11.37mph
3) 0.37m - 2:14(6:03/m) 173/181bpm 36cal 9.92/11.23mph
4) 0.37m - 2:16(6:09/m) 176/183bpm 38cal 9.76/12.21mph
5) 0.38m - 2:18(6:03/m) 177/184bpm 39cal 9.91/11.52mph
6) 0.37m - 2:16(6:06/m) 180/186bpm 38cal 9.84/10.75mph
7) 0.38m - 2:15(5:56/m) 180/187bpm 39cal 10.1/12.44mph
8) 0.37m - 2:18(6:16/m) 181/186bpm 39cal 9.58/11.19mph
9) 0.01m - 2(4:16/m) 182/183bpm 14.05/9.37mph
2:11 2:15 2:14 2:16 2:18 2:16 2:15 2:18 2
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
| 0.06 |
19 |
19 |
5:11 |
99 94-106 |
512 |
208 200-212 |
| 0.13 |
41 |
21 |
5:39 |
139 110-161 |
786 |
202 200-204 |
| 0.19 |
1:04 |
23 |
6:06 |
164 162-166 |
1001 |
198 196-200 |
| 0.25 |
1:25 |
21 |
5:37 |
168 166-169 |
944 |
199 198-200 |
| 0.31 |
1:46 |
21 |
5:41 |
170 168-171 |
966 |
202 200-208 |
| 0.38 |
2:11 |
25 |
6:40 |
170 169-171 |
1134 |
199 196-202 |
| 0.44 |
3:14 |
1:03 +49
|
16:48 |
152 144-160 |
2553 |
190 118-204 |
| 0.50 |
3:42 |
28 |
7:28 |
165 161-168 |
1233 |
203 202-204 |
| 0.56 |
4:04 |
22 |
5:55 |
171 170-173 |
1012 |
199 198-202 |
| 0.63 |
4:26 |
22 |
5:48 |
173 173-174 |
1003 |
198 198-200 |
| 0.69 |
4:49 |
24 |
6:16 |
176 175-177 |
1104 |
200 198-202 |
| 0.75 |
6:01 |
1:11 +45
|
18:58 |
164 142-178 |
3111 |
165 120-204 |
| 0.81 |
6:23 |
22 |
5:57 |
156 147-165 |
927 |
201 194-204 |
| 0.88 |
6:44 |
21 |
5:34 |
172 167-175 |
956 |
203 202-204 |
| 0.94 |
7:05 |
22 |
5:48 |
177 176-178 |
1027 |
198 196-200 |
| 1.00 |
7:27 |
22 |
5:52 |
179 178-180 |
1051 |
198 198-198 |
| 1.06 |
7:51 |
24 |
6:17 |
180 180-181 |
1131 |
197 196-198 |
| 1.13 |
9:00 |
1:09 +46
|
18:24 |
175 163-181 |
3219 |
185 122-200 |
| 1.19 |
9:24 |
24 |
6:20 |
166 164-169 |
1051 |
204 202-208 |
| 1.25 |
9:46 |
22 |
5:56 |
172 170-174 |
1020 |
202 198-204 |
| 1.31 |
10:09 |
23 |
6:04 |
176 175-179 |
1068 |
197 194-200 |
| 1.38 |
10:31 |
22 |
5:59 |
180 179-180 |
1077 |
198 196-198 |
| 1.44 |
10:55 |
24 |
6:22 |
182 181-183 |
1160 |
199 198-200 |
| 1.50 |
12:04 |
1:09 +44
|
18:21 |
175 160-182 |
3213 |
183 120-198 |
| 1.56 |
12:26 |
22 |
5:51 |
161 155-168 |
942 |
201 198-202 |
| 1.63 |
12:47 |
21 |
5:44 |
174 170-177 |
996 |
200 196-202 |
| 1.69 |
13:10 |
22 |
6:00 |
179 177-182 |
1073 |
196 194-198 |
| 1.75 |
13:31 |
21 |
5:43 |
183 182-183 |
1048 |
200 198-202 |
| 1.81 |
13:55 |
24 |
6:24 |
183 183-184 |
1172 |
197 196-198 |
| 1.88 |
14:56 |
1:01 +41
|
16:11 |
181 171-183 |
2930 |
195 194-196 |
| 1.94 |
15:23 |
27 |
7:12 |
169 167-174 |
1218 |
200 198-200 |
| 2.00 |
15:45 |
22 |
5:49 |
176 172-178 |
1025 |
202 200-204 |
| 2.06 |
16:08 |
23 |
6:04 |
182 181-183 |
1104 |
199 196-202 |
| 2.13 |
16:30 |
22 |
5:55 |
184 183-184 |
1089 |
198 196-200 |
| 2.19 |
16:53 |
23 |
6:10 |
186 185-186 |
1148 |
197 196-198 |
| 2.25 |
17:59 |
1:06 +49
|
17:36 |
173 155-184 |
3045 |
178 120-206 |
| 2.31 |
18:25 |
26 |
6:53 |
168 157-176 |
1157 |
207 202-210 |
| 2.38 |
18:47 |
22 |
6:00 |
179 178-181 |
1073 |
202 200-204 |
| 2.44 |
19:10 |
23 |
6:02 |
183 181-187 |
1104 |
198 196-200 |
| 2.50 |
19:32 |
23 |
6:01 |
186 184-187 |
1118 |
197 194-198 |
| 2.56 |
19:56 |
23 |
6:13 |
186 185-186 |
1155 |
197 196-198 |
| 2.63 |
21:00 |
1:05 +38
|
17:17 |
182 171-187 |
3145 |
187 172-196 |
| 2.69 |
21:21 |
21 |
5:31 |
173 169-177 |
955 |
201 196-202 |
| 2.75 |
21:43 |
22 |
5:57 |
180 178-181 |
1071 |
200 198-202 |
| 2.81 |
22:07 |
23 |
6:11 |
182 181-184 |
1124 |
195 194-198 |
| 2.88 |
22:31 |
24 |
6:28 |
184 183-184 |
1189 |
194 192-198 |
| 2.94 |
22:54 |
24 |
6:18 |
185 183-185 |
1164 |
195 192-198 |
| 2.99 |
23:16 |
22 |
6:54 |
184 182-186 |
1269 |
194 192-198 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
79.4 |
198 |
3 |
18:20 |
6:27 |
| Walk |
17.4 |
119 |
0 |
4:10 |
2:32:21 |
| Pause |
3.2 |
- |
- |
46 |
- |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:23 |
5:35 |
56.59% |
More |
| 800m |
3:34 |
7:11 |
51.00% |
More |
| 1km |
4:22 |
7:02 |
54.47% |
More |
| Mile |
7:25 |
7:25 |
54.86% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
5:40 |
5:40 |
71.82 |
| 5km |
18:50 |
6:04 |
73.48 |
| 5M |
31:11 |
6:14 |
72.11 |
| 10km |
39:16 |
6:19 |
71.44 |
| 10M |
1:05:01 |
6:30 |
71.24 |
| Half |
1:26:34 |
6:36 |
70.20 |
| 20M |
2:15:34 |
6:47 |
71.03 |
| Mara |
3:00:30 |
6:53 |
71.14 |
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