Tue 10th Dec 2019 at 7:00pm by waxi

Run > Intervals

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Time
32:47
Miles
5.34
Min/mi
6:08
Pacing
82%
WAVA
73.33
Stride(cm)
135
Cals
517
Cadence
194
BPM
169
%MHR
98.8
B/mi
1037
Surface
Road

Notes & Comments

Split Summary

200m x 20 with 200m jog recovery
===
1) 0.13m - 42(5:16/m) 136/143bpm 7cal 11.37/12mph
2) 0.13m - 57(7:05/m) 151/155bpm 14cal 8.48/11.44mph
3) 0.14m - 39(4:47/m) 157/168bpm 9cal 12.54/12.56mph
4) 0.13m - 56(6:55/m) 163/168bpm 15cal 8.68/12.54mph
5) 0.14m - 40(4:46/m) 166/172bpm 10cal 12.6/13.02mph
6) 0.14m - 58(7:10/m) 163/173bpm 15cal 8.37/12.94mph
7) 0.13m - 40(4:57/m) 162/173bpm 10cal 12.1/12.98mph
8) 0.13m - 57(7:06/m) 166/173bpm 15cal 8.45/12.84mph
9) 0.14m - 39(4:47/m) 168/177bpm 10cal 12.55/13.07mph
10) 0.13m - 1:02(7:46/m) 168/181bpm 17cal 7.72/12.82mph
11) 0.13m - 39(4:51/m) 166/175bpm 10cal 12.38/12.96mph
12) 0.13m - 57(7:06/m) 169/177bpm 15cal 8.46/12.27mph
13) 0.14m - 39(4:47/m) 171/177bpm 10cal 12.56/13.25mph
14) 0.13m - 55(6:58/m) 174/180bpm 15cal 8.61/12.75mph
15) 0.13m - 38(4:48/m) 174/181bpm 10cal 12.48/13.09mph
16) 0.13m - 1:01(7:49/m) 172/182bpm 17cal 7.67/13.02mph
17) 0.14m - 40(4:55/m) 171/178bpm 11cal 12.18/12.9mph
18) 0.13m - 57(7:27/m) 171/180bpm 15cal 8.05/12.25mph
19) 0.14m - 40(4:55/m) 171/177bpm 10cal 12.22/12.96mph
20) 0.13m - 57(7:10/m) 172/180bpm 15cal 8.37/11.23mph
21) 0.14m - 39(4:43/m) 172/179bpm 10cal 12.7/13.15mph
22) 0.13m - 59(7:16/m) 172/179bpm 16cal 8.26/12.56mph
23) 0.14m - 39(4:46/m) 173/180bpm 10cal 12.6/13.32mph
24) 0.13m - 59(7:38/m) 174/182bpm 16cal 7.86/12.88mph
25) 0.14m - 39(4:46/m) 173/181bpm 10cal 12.57/12.88mph
26) 0.13m - 1:01(7:57/m) 174/184bpm 17cal 7.55/12.82mph
27) 0.14m - 41(5:01/m) 173/179bpm 11cal 11.97/13.23mph
28) 0.13m - 58(7:34/m) 172/178bpm 16cal 7.92/12mph
29) 0.14m - 41(5:03/m) 172/178bpm 11cal 11.87/12.9mph
30) 0.13m - 57(7:23/m) 173/179bpm 16cal 8.13/11.88mph
31) 0.13m - 40(4:59/m) 174/179bpm 11cal 12.05/12.88mph
32) 0.13m - 57(7:30/m) 176/184bpm 16cal 8/12.15mph
33) 0.13m - 41(5:03/m) 175/179bpm 11cal 11.86/12.63mph
34) 0.13m - 58(7:41/m) 175/184bpm 16cal 7.81/11.77mph
35) 0.13m - 38(4:50/m) 175/181bpm 10cal 12.43/12.86mph
36) 0.13m - 1:03(7:56/m) 175/184bpm 17cal 7.56/12.8mph
37) 0.13m - 40(4:56/m) 172/179bpm 10cal 12.17/12.71mph
38) 0.13m - 58(7:20/m) 174/181bpm 16cal 8.18/12.38mph
39) 0.13m - 39(4:52/m) 176/182bpm 10cal 12.32/13.19mph
40) 0.13m - 1:03(7:52/m) 174/182bpm 17cal 7.62/12.42mph
41) 0m - 1(3:47/m) 163/163bpm 15.86/7.85mph

42 57 39 56 40 58 40 57 39 1:02 39 57 39 55 38 1:01 40 57 40 57 39 59 39 59 39 1:01 41 58 41 57 40 57 41 58 38 1:03 40 58 39 1:03 1

Pace

20%

27%

19%

34%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	19	19	5:09	133 128-137	686	198 176-202
0.13	38	19	5:05	138 135-143	702	200 198-202
0.19	1:05	26	7:01	150 143-154	1053	191 182-198
0.25	1:31	27	7:06	151 147-155	1071	188 188-188
0.31	1:52	21	5:31	151 149-152	833	198 190-202
0.38	2:10	17	4:40	158 151-167	736	205 204-208
0.44	2:32	22	5:57	166 164-168	987	196 182-202
0.50	2:57	25	6:47	164 159-168	1113	189 188-192
0.56	3:21	23	6:13	160 158-162	994	194 188-202
0.63	3:38	18	4:47	165 161-171	789	202 200-204
0.69	3:57	18	4:50	170 167-172	821	202 202-204
0.75	4:26	29	7:46	165 160-173	1281	182 178-186
0.81	4:51	26	6:51	157 153-161	1076	186 184-190
0.88	5:11	20	5:14	157 150-164	822	200 190-202
0.94	5:28	17	4:31	168 166-171	758	204 200-208
1.00	5:55	27	7:06	170 166-173	1206	187 180-200
1.06	6:21	26	6:56	163 160-166	1131	188 186-190
1.13	6:41	21	5:30	163 156-167	897	198 190-204
1.19	6:58	17	4:36	171 168-173	787	204 204-204
1.25	7:24	25	6:41	177 174-181	1183	189 178-202
1.31	7:51	28	7:23	166 160-172	1225	186 184-190
1.38	8:16	25	6:41	157 153-160	1049	191 182-202
1.44	8:34	18	4:45	165 160-171	783	205 202-208
1.50	8:56	22	5:54	175 173-177	1032	197 178-202
1.56	9:23	27	7:06	170 165-175	1208	184 180-188
1.63	9:47	24	6:29	163 162-164	1056	190 188-190
1.69	10:06	18	4:56	168 166-172	828	200 182-208
1.75	10:23	18	4:44	175 172-177	829	206 204-210
1.81	10:50	27	7:11	176 171-180	1263	191 184-206
1.88	11:15	25	6:42	171 170-172	1146	192 190-194
1.94	11:35	19	5:08	169 164-174	867	199 188-202
2.00	11:52	17	4:39	178 175-180	828	205 204-208
2.06	12:21	29	7:37	177 171-181	1348	185 174-204
2.13	12:48	28	7:25	168 164-173	1245	189 186-192
2.19	13:11	22	5:54	165 163-167	974	196 188-202
2.25	13:28	18	4:42	172 168-176	810	203 202-204
2.31	13:52	24	6:18	178 176-180	1120	191 178-202
2.38	14:20	28	7:33	171 166-176	1290	183 180-186
2.44	14:43	23	6:13	165 164-165	1025	194 188-200
2.50	15:01	18	4:42	171 167-175	804	203 202-204
2.56	15:22	20	5:28	178 176-179	973	200 196-202
2.63	15:50	28	7:32	174 169-178	1311	185 182-188
2.69	16:14	25	6:36	167 165-169	1101	189 186-194
2.75	16:33	18	4:54	170 167-173	834	202 194-204
2.81	16:50	17	4:40	177 175-179	825	202 202-204
2.88	17:18	28	7:27	176 173-179	1312	185 178-200
2.94	17:44	26	6:57	168 167-170	1168	187 186-188
3.00	18:05	20	5:23	168 165-170	905	198 190-202
3.06	18:22	17	4:35	175 172-177	802	205 204-208
3.13	18:46	24	6:25	180 179-182	1154	192 180-202
3.19	19:15	29	7:42	173 167-178	1333	186 182-188
3.25	19:38	23	6:14	166 164-170	1034	192 186-200
3.31	19:56	18	4:45	173 170-177	820	203 202-204
3.38	20:18	22	5:52	181 179-184	1061	199 176-204
3.44	20:48	30	8:07	175 169-181	1420	183 176-188
3.50	21:14	26	6:59	167 165-168	1166	190 188-192
3.56	21:32	18	4:42	171 167-175	805	202 196-208
3.63	21:54	22	5:46	178 177-179	1028	198 186-202
3.69	22:22	28	7:35	174 172-176	1320	182 180-186
3.75	22:49	26	7:03	168 167-170	1185	186 184-188
3.81	23:07	18	4:56	170 166-172	838	200 194-202
3.88	23:27	19	5:11	175 173-179	906	201 198-202
3.94	23:55	28	7:28	174 174-175	1301	187 182-198
4.00	24:21	27	7:09	171 169-174	1222	186 182-190
4.06	24:42	21	5:28	171 168-173	936	197 186-202
4.13	25:00	18	4:52	176 173-179	857	203 202-204
4.19	25:27	26	7:03	180 177-184	1269	187 178-200
4.25	25:54	27	7:13	172 168-178	1241	186 184-188
4.31	26:16	22	5:56	171 170-172	1013	195 188-202
4.38	26:34	18	4:55	176 173-178	867	202 200-202
4.44	26:59	24	6:31	180 178-182	1174	190 176-200
4.50	27:28	29	7:46	174 170-182	1350	185 180-188
4.56	27:52	24	6:18	169 167-170	1064	193 182-202
4.62	28:09	18	4:45	175 173-178	831	203 202-204
4.69	28:32	23	6:10	182 180-184	1124	194 172-204
4.75	29:02	30	7:54	175 171-179	1382	182 176-186
4.81	29:29	27	7:06	167 165-170	1186	188 186-192
4.87	29:47	18	4:49	170 167-173	818	201 196-202
4.94	30:06	20	5:12	177 175-179	921	200 192-202
5.00	30:35	29	7:40	177 172-181	1357	181 176-186
5.06	31:01	26	6:48	170 169-171	1156	188 186-188
5.12	31:19	19	4:58	173 170-174	858	202 198-204
5.19	31:37	18	4:46	178 176-181	848	204 200-208
5.25	32:06	28	7:36	180 178-182	1367	185 178-200
5.31	32:35	29	7:48	170 165-177	1327	183 180-184
5.34	32:47	12	8:08	163 162-163	1325	180 178-184

Heart

169/184max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

194 (210 max) Stride Length: 135cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	194	5.3	32:47	6:09
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:25	5:41	55.59%	More
800m	2:51	5:44	63.87%	More
1km	3:33	5:43	66.93%	More
Mile	5:50	5:50	69.73%	More
5k	18:38	6:00	74.29%	More
5 miles	30:31	6:06	73.67%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:33	5:33	73.33
5km	18:28	5:57	74.94
5M	30:35	6:07	73.52
10km	38:30	6:12	72.86
10M	1:03:45	6:23	72.65
Half	1:24:52	6:29	71.61
20M	2:12:54	6:39	72.46
Mara	2:56:57	6:45	72.56

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