Tue 31st Dec 2019 at 7:00am by geordieNdog
Run > Intervals
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Time
1:01:19
-
Miles 7.67
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Min/mi 8:00
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Pacing
75%
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WAVA
55.79
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Stride(cm)
113
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Cals
845
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Cadence
178
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BPM
145
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%MHR
79.4
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B/mi 1162
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:01(8:01/m) 131/141bpm 102cal 7.49/8.12mph
2) 1m - 7:48(7:48/m) 137/144bpm 103cal 7.7/8.1mph
3) 1m - 7:39(7:39/m) 139/144bpm 101cal 7.84/8.41mph
4) 1m - 7:33(7:33/m) 144/155bpm 105cal 7.94/8.25mph
5) 1m - 7:43(7:43/m) 153/161bpm 117cal 7.77/8.22mph
6) 0.29m - 2:19(7:54/m) 154/160bpm 34cal 7.6/8.25mph
7) 0.12m - 42(5:40/m) 154/159bpm 11cal 10.57/10.52mph
8) 0.11m - 1:30(14:11/m) 151/154bpm 22cal 4.23/9.71mph
9) 0.12m - 44(5:52/m) 153/158bpm 10cal 10.24/10.52mph
10) 0.1m - 1:30(14:23/m) 152/159bpm 21cal 4.17/10.4mph
11) 0.12m - 44(5:52/m) 156/159bpm 11cal 10.23/10.52mph
12) 0.09m - 1:30(16:22/m) 151/160bpm 21cal 3.67/9.62mph
13) 0.12m - 40(5:25/m) 153/160bpm 10cal 11.09/11.17mph
14) 0.1m - 1:30(15:37/m) 142/151bpm 16cal 3.84/10mph
15) 0.12m - 41(5:33/m) 152/155bpm 10cal 10.83/10.79mph
16) 0.09m - 1:30(16:53/m) 141/154bpm 15cal 3.55/10.21mph
17) 0.12m - 39(5:15/m) 151/156bpm 9cal 11.42/12.56mph
18) 0.1m - 1:03(10:29/m) 147/154bpm 13cal 5.72/11.1mph
19) 0m - 1(5:26/m) 156/156bpm 11.05/7.66mph
20) 0m - 1(9:25/m) 155/155bpm 6.38/7.62mph
21) 0m - 1(11:02/m) 154/154bpm 5.44/7.62mph
22) 0m - 1(10:28/m) 155/155bpm 5.73/7.62mph
23) 0m - 1(4:40/m) 156/156bpm 12.84/7.58mph
24) 0m - 1(10:32/m) 156/156bpm 5.7/7.53mph
25) 0m - 1(11:22/m) 157/157bpm 5.28/7.56mph
26) 0m - 2(6:42/m) 158/158bpm 8.95/7.56mph
27) 0m - 1(10:00/m) 158/158bpm 6/7.53mph
28) 0m - 1(5:42/m) 159/160bpm 10.52/7.53mph
29) 0m - 2(12:31/m) 159/159bpm 4.8/7.56mph
30) 0m - 2(6:06/m) 158/158bpm 9.84/7.7mph
31) 1m - 7:11(7:11/m) 159/165bpm 113cal 8.35/9.41mph
32) 0.01m - 5(6:20/m) 159/159bpm 1cal 9.48/9.37mph
===
1) 1m - 8:01(8:01/m) 131/141bpm 102cal 7.49/8.12mph
2) 1m - 7:48(7:48/m) 137/144bpm 103cal 7.7/8.1mph
3) 1m - 7:39(7:39/m) 139/144bpm 101cal 7.84/8.41mph
4) 1m - 7:33(7:33/m) 144/155bpm 105cal 7.94/8.25mph
5) 1m - 7:43(7:43/m) 153/161bpm 117cal 7.77/8.22mph
6) 0.29m - 2:19(7:54/m) 154/160bpm 34cal 7.6/8.25mph
7) 0.12m - 42(5:40/m) 154/159bpm 11cal 10.57/10.52mph
8) 0.11m - 1:30(14:11/m) 151/154bpm 22cal 4.23/9.71mph
9) 0.12m - 44(5:52/m) 153/158bpm 10cal 10.24/10.52mph
10) 0.1m - 1:30(14:23/m) 152/159bpm 21cal 4.17/10.4mph
11) 0.12m - 44(5:52/m) 156/159bpm 11cal 10.23/10.52mph
12) 0.09m - 1:30(16:22/m) 151/160bpm 21cal 3.67/9.62mph
13) 0.12m - 40(5:25/m) 153/160bpm 10cal 11.09/11.17mph
14) 0.1m - 1:30(15:37/m) 142/151bpm 16cal 3.84/10mph
15) 0.12m - 41(5:33/m) 152/155bpm 10cal 10.83/10.79mph
16) 0.09m - 1:30(16:53/m) 141/154bpm 15cal 3.55/10.21mph
17) 0.12m - 39(5:15/m) 151/156bpm 9cal 11.42/12.56mph
18) 0.1m - 1:03(10:29/m) 147/154bpm 13cal 5.72/11.1mph
19) 0m - 1(5:26/m) 156/156bpm 11.05/7.66mph
20) 0m - 1(9:25/m) 155/155bpm 6.38/7.62mph
21) 0m - 1(11:02/m) 154/154bpm 5.44/7.62mph
22) 0m - 1(10:28/m) 155/155bpm 5.73/7.62mph
23) 0m - 1(4:40/m) 156/156bpm 12.84/7.58mph
24) 0m - 1(10:32/m) 156/156bpm 5.7/7.53mph
25) 0m - 1(11:22/m) 157/157bpm 5.28/7.56mph
26) 0m - 2(6:42/m) 158/158bpm 8.95/7.56mph
27) 0m - 1(10:00/m) 158/158bpm 6/7.53mph
28) 0m - 1(5:42/m) 159/160bpm 10.52/7.53mph
29) 0m - 2(12:31/m) 159/159bpm 4.8/7.56mph
30) 0m - 2(6:06/m) 158/158bpm 9.84/7.7mph
31) 1m - 7:11(7:11/m) 159/165bpm 113cal 8.35/9.41mph
32) 0.01m - 5(6:20/m) 159/159bpm 1cal 9.48/9.37mph
8:01 7:48 7:39 7:33 7:43 2:19 42 1:30 44 1:30 44 1:30 40 1:30 41 1:30 39 1:03 1 1 1 1 1 1 1 2 1 1 2 2 7:11 5
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.13 | 59 | 59 | 7:52 | 116 87-134 | 912 | 193 132-208 |
0.25 | 1:57 | 58 | 7:40 | 130 128-131 | 997 | 191 188-196 |
0.38 | 2:56 | 1:00 | 7:57 | 131 126-134 | 1040 | 187 186-190 |
0.50 | 3:59 | 1:03 | 8:22 | 134 130-137 | 1122 | 186 184-188 |
0.63 | 4:56 | 57 | 7:34 | 136 132-141 | 1029 | 186 184-188 |
0.75 | 5:53 | 57 | 7:37 | 135 131-140 | 1029 | 186 184-188 |
0.88 | 7:03 | 1:10 | 9:22 | 133 130-139 | 1247 | 180 122-188 |
1.00 | 8:00 | 57 | 7:38 | 137 132-140 | 1046 | 186 184-188 |
1.13 | 8:58 | 58 | 7:42 | 138 134-142 | 1062 | 185 182-186 |
1.25 | 10:00 | 1:02 | 8:13 | 142 140-144 | 1166 | 181 176-184 |
1.38 | 11:00 | 1:00 | 8:01 | 141 138-144 | 1131 | 181 178-182 |
1.50 | 11:57 | 57 | 7:37 | 138 133-140 | 1050 | 181 172-184 |
1.63 | 12:57 | 1:00 | 8:00 | 134 131-139 | 1073 | 179 174-182 |
1.75 | 13:53 | 56 | 7:26 | 134 129-136 | 997 | 180 168-182 |
1.88 | 14:51 | 59 | 7:49 | 136 134-139 | 1064 | 181 174-184 |
2.00 | 15:48 | 57 | 7:34 | 135 132-138 | 1021 | 181 176-184 |
2.13 | 16:46 | 57 | 7:39 | 138 136-139 | 1056 | 181 176-186 |
2.25 | 17:42 | 57 | 7:35 | 140 138-141 | 1061 | 179 124-182 |
2.38 | 18:40 | 58 | 7:42 | 139 138-141 | 1071 | 182 176-186 |
2.50 | 19:39 | 59 | 7:54 | 138 136-141 | 1091 | 181 174-186 |
2.63 | 20:35 | 56 | 7:27 | 138 137-141 | 1029 | 182 178-184 |
2.75 | 21:33 | 57 | 7:39 | 139 138-141 | 1063 | 181 174-184 |
2.88 | 22:31 | 59 | 7:50 | 141 137-144 | 1105 | 180 170-184 |
3.00 | 23:27 | 56 | 7:27 | 140 138-142 | 1043 | 181 176-186 |
3.13 | 24:22 | 55 | 7:19 | 141 137-145 | 1031 | 179 172-184 |
3.25 | 25:19 | 57 | 7:38 | 143 140-146 | 1091 | 180 172-182 |
3.38 | 26:18 | 58 | 7:46 | 141 138-142 | 1096 | 180 172-184 |
3.50 | 27:16 | 58 | 7:42 | 143 139-147 | 1102 | 179 172-182 |
3.63 | 28:12 | 57 | 7:33 | 142 139-147 | 1073 | 181 174-184 |
3.75 | 29:08 | 55 | 7:24 | 143 140-145 | 1058 | 181 172-184 |
3.88 | 30:03 | 55 | 7:21 | 148 143-155 | 1088 | 182 176-184 |
4.00 | 31:01 | 58 | 7:42 | 149 146-154 | 1146 | 179 176-182 |
4.13 | 32:02 | 1:01 | 8:10 | 151 145-159 | 1232 | 178 170-182 |
4.25 | 32:59 | 57 | 7:39 | 157 153-161 | 1202 | 179 174-182 |
4.38 | 33:58 | 59 | 7:50 | 152 150-155 | 1190 | 179 176-182 |
4.50 | 34:54 | 57 | 7:32 | 154 150-157 | 1161 | 178 172-182 |
4.63 | 35:52 | 58 | 7:42 | 155 151-159 | 1194 | 178 172-182 |
4.75 | 36:50 | 58 | 7:42 | 156 154-158 | 1201 | 179 172-182 |
4.88 | 37:47 | 57 | 7:38 | 152 150-154 | 1159 | 180 176-182 |
5.00 | 38:44 | 57 | 7:34 | 152 150-154 | 1151 | 179 174-182 |
5.13 | 39:43 | 59 | 7:54 | 152 150-155 | 1200 | 178 174-182 |
5.25 | 40:40 | 57 | 7:36 | 154 149-160 | 1172 | 178 170-182 |
5.38 | 41:30 | 50 | 6:38 | 156 152-159 | 1035 | 186 132-200 |
5.50 | 42:50 | 1:20 | 10:37 | 151 150-153 | 1603 | 171 112-200 |
5.63 | 43:52 | 1:02 | 8:17 | 152 148-156 | 1260 | 178 90-210 |
5.75 | 45:27 | 1:36 | 12:46 | 152 142-159 | 1940 | 166 120-208 |
5.88 | 46:12 | 45 | 5:59 | 156 153-159 | 932 | 194 120-206 |
6.00 | 47:53 | 1:41 | 13:28 | 152 141-160 | 2046 | 149 114-206 |
6.13 | 48:46 | 52 | 7:00 | 150 144-160 | 1049 | 177 112-206 |
6.25 | 50:14 | 1:28 | 11:46 | 143 130-155 | 1682 | 151 108-208 |
6.38 | 51:41 | 1:27 | 11:36 | 146 132-155 | 1693 | 144 110-208 |
6.50 | 52:36 | 55 | 7:18 | 144 128-153 | 1050 | 189 164-212 |
6.63 | 53:46 | 1:10 | 9:22 | 148 139-156 | 1385 | 151 112-208 |
6.75 | 54:41 | 56 | 7:24 | 157 154-161 | 1163 | 178 122-184 |
6.87 | 55:33 | 51 | 6:50 | 158 155-161 | 1080 | 182 178-186 |
7.00 | 56:29 | 56 | 7:29 | 160 157-162 | 1196 | 180 176-188 |
7.12 | 57:26 | 57 | 7:37 | 159 157-161 | 1212 | 179 124-186 |
7.25 | 58:23 | 57 | 7:37 | 161 157-165 | 1227 | 179 156-184 |
7.37 | 59:19 | 56 | 7:27 | 158 155-160 | 1176 | 180 174-184 |
7.50 | 1:00:13 | 54 | 7:15 | 157 152-161 | 1138 | 178 172-184 |
7.62 | 1:01:01 | 48 | 6:22 | 162 159-163 | 1030 | 182 150-190 |
7.67 | 1:01:19 | 18 | 6:12 | 159 158-160 | 987 | 186 180-190 |
Heart
145/165max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
178 (212 max)
Stride Length: 113cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 93.8 | 181 | 7.5 | 57:31 | 7:42 |
Walk | 6.0 | 115 | 0.2 | 3:40 | 18:22 |
Still | 0.2 | - | - | 8 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:38 | 6:38 | 60.02 |
5km | 22:52 | 7:22 | 59.18 |
5M | 38:26 | 7:41 | 57.16 |
10km | 48:43 | 7:50 | 56.24 |
10M | 1:21:55 | 8:12 | 55.21 |
Half | 1:50:00 | 8:24 | 53.94 |
20M | 2:54:35 | 8:44 | 53.85 |
Mara | 3:54:27 | 8:57 | 53.47 |
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