Thu 2nd Jan 2020 at 12:00pm by Dickie York

Run > Intervals
  • Time
    45:10
  • Miles
    6.56
  • Min/mi
    6:53
  • Pacing
    85%
  • WAVA
    69.12
  • Stride(cm)
    126
  • Cadence
    185
  • BPM
    148
  • %MHR
    86.7
  • B/mi
    1020
  • Surface
    Treadmill

Notes & Comments

Split Summary
===
1) 1m - 8:03(8:03/m) 136/206bpm
2) 1m - 6:33(6:33/m) 156/206bpm
3) 1m - 6:21(6:21/m) 152/182bpm
4) 1m - 6:17(6:17/m) 156/168bpm
5) 1m - 6:21(6:21/m) 156/179bpm
6) 1m - 7:24(7:24/m) 144/176bpm
7) 0.56m - 4:12(7:32/m) 140/155bpm

10min WU @ 8mph
5 x 3min @ 10.5mph
off 2min @ 8mph
10min WD @ 8mph
8:03 6:33 6:21 6:17 6:21 7:24 4:12

Pace

3% 4% 52% 41%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.06 49 49 13:09 97 82-188 1275 164 134-168
0.13 1:26 37 9:47 114 83-146 1115 172 168-176
0.19 2:01 35 9:14 152 136-200 1403 173 170-174
0.25 2:31 30 8:04 128 104-150 1032 174 174-176
0.31 3:01 31 8:09 122 101-145 994 178 176-180
0.38 3:30 28 7:36 124 110-153 942 182 180-182
0.44 3:57 27 7:09 135 107-166 966 182 182-182
0.50 4:24 28 7:23 135 91-206 996 184 182-188
0.56 4:51 27 7:11 131 91-202 940 182 182-186
0.63 5:19 28 7:23 132 110-173 975 182 182-182
0.69 5:46 27 7:10 163 138-195 1169 182 182-182
0.75 6:13 27 7:17 147 106-181 1072 183 182-184
0.81 6:41 28 7:23 171 135-186 1263 182 182-182
0.88 7:08 27 7:09 181 161-204 1295 182 182-182
0.94 7:36 28 7:34 153 125-184 1158 182 182-182
1.00 8:03 27 7:08 121 99-175 863 182 182-182
1.06 8:30 27 7:14 128 92-173 927 182 182-182
1.13 8:57 27 7:17 131 108-147 955 182 182-182
1.19 9:25 27 7:17 135 102-162 984 182 182-182
1.25 9:52 28 7:23 143 120-179 1056 182 182-182
1.31 10:17 24 6:28 178 162-202 1151 187 182-196
1.38 10:38 21 5:42 180 158-206 1025 196 196-196
1.44 10:59 21 5:35 173 139-206 965 196 196-196
1.50 11:20 21 5:44 159 136-186 911 197 196-198
1.56 11:42 22 5:45 173 154-206 994 198 198-198
1.63 12:05 23 6:06 176 123-206 1075 198 198-198
1.69 12:27 22 5:53 180 158-206 1058 198 198-198
1.75 12:49 22 5:49 167 120-206 970 197 196-198
1.81 13:12 23 6:10 159 141-196 980 192 182-198
1.88 13:39 27 7:14 151 137-160 1092 182 182-182
1.94 14:08 30 7:53 149 138-206 1175 181 180-182
2.00 14:35 27 7:11 138 134-151 991 180 180-180
2.06 15:02 27 7:13 137 122-154 989 180 180-184
2.13 15:25 22 5:55 146 137-162 864 191 184-194
2.19 15:46 22 5:45 153 138-172 881 194 194-194
2.25 16:08 22 5:54 159 151-179 937 194 194-196
2.31 16:29 21 5:35 162 139-178 905 196 196-196
2.38 16:52 23 6:00 160 149-174 961 196 196-196
2.44 17:14 22 5:47 160 139-176 926 196 196-196
2.50 17:36 22 5:54 162 149-180 956 196 196-196
2.56 17:57 22 5:47 162 148-179 937 196 196-196
2.63 18:24 27 7:05 160 153-182 1132 185 180-196
2.69 18:52 28 7:24 150 138-159 1111 181 180-182
2.75 19:20 28 7:30 142 137-146 1066 180 180-180
2.81 19:47 27 7:18 138 136-155 1007 180 180-180
2.88 20:12 25 6:33 139 135-145 911 183 180-192
2.94 20:34 22 5:56 149 144-153 884 194 192-194
3.00 20:56 22 5:54 155 146-160 915 194 194-196
3.06 21:19 23 6:05 158 154-162 960 196 196-196
3.13 21:42 23 6:03 161 159-164 974 196 196-196
3.19 22:04 23 6:03 162 160-164 980 196 196-196
3.25 22:27 22 5:58 163 160-166 972 196 196-196
3.31 22:48 22 5:47 163 161-165 943 196 196-196
3.38 23:12 24 6:17 162 158-165 1017 191 180-196
3.44 23:40 29 7:37 154 149-159 1173 180 180-180
3.50 24:07 27 7:11 148 144-152 1062 180 180-180
3.56 24:35 27 7:14 143 117-168 1035 180 180-180
3.63 25:02 27 7:17 142 139-144 1035 180 180-184
3.69 25:24 22 5:54 149 143-158 879 192 184-194
3.75 25:45 21 5:42 156 152-160 889 194 194-194
3.81 26:07 22 5:54 158 150-162 931 194 194-194
3.88 26:30 22 5:58 160 157-163 953 194 194-194
3.94 26:52 22 5:56 162 160-164 961 194 194-194
4.00 27:14 22 5:49 162 157-165 942 195 194-196
4.06 27:35 21 5:44 161 159-163 922 196 196-196
4.13 27:57 22 5:47 162 158-164 937 196 196-196
4.19 28:24 27 7:11 159 155-170 1142 184 180-196
4.25 28:52 28 7:23 153 148-164 1129 180 180-180
4.31 29:19 27 7:18 145 135-150 1057 180 180-180
4.38 29:48 29 7:39 142 139-144 1086 180 180-180
4.44 30:12 25 6:35 142 140-146 935 184 180-194
4.50 30:33 21 5:36 151 146-157 846 194 194-194
4.56 30:55 22 5:54 157 154-162 925 194 194-194
4.62 31:17 22 5:47 159 157-161 920 194 194-194
4.69 31:39 22 5:50 160 157-163 934 196 196-196
4.75 32:02 23 6:09 162 156-165 997 196 196-196
4.81 32:26 24 6:21 162 159-165 1029 196 196-196
4.87 32:47 21 5:40 163 159-179 925 194 194-196
4.94 33:10 22 5:57 164 161-167 976 195 194-196
5.00 33:34 25 6:34 162 157-165 1063 187 182-196
5.06 34:03 28 7:36 156 153-159 1184 181 180-182
5.12 34:30 27 7:17 150 148-154 1092 180 180-180
5.19 34:57 27 7:17 148 143-176 1079 180 180-180
5.25 35:25 28 7:30 144 141-147 1081 180 180-180
5.31 35:53 27 7:15 144 141-149 1044 180 180-180
5.38 36:21 28 7:30 144 142-147 1081 180 180-180
5.44 36:49 28 7:31 143 141-145 1074 180 180-180
5.50 37:16 27 7:18 142 140-145 1035 180 180-180
5.56 37:44 27 7:19 142 139-145 1039 180 180-180
5.63 38:12 28 7:26 140 138-143 1041 180 180-180
5.69 38:39 27 7:18 140 137-143 1021 180 180-180
5.75 39:07 28 7:28 140 138-143 1044 180 180-180
5.81 39:35 28 7:24 141 138-145 1045 180 180-180
5.88 40:03 28 7:28 142 140-145 1060 180 180-180
5.94 40:31 28 7:31 141 139-144 1059 180 180-180
6.00 40:58 28 7:22 140 138-144 1031 180 180-180
6.06 41:26 27 7:15 141 138-143 1021 180 180-180
6.13 41:54 28 7:26 141 138-147 1048 180 180-180
6.19 42:22 28 7:31 140 137-142 1051 180 180-180
6.25 42:49 27 7:18 141 139-144 1028 180 180-180
6.31 43:18 29 7:44 140 139-143 1082 180 180-180
6.38 43:46 28 7:29 141 138-145 1055 180 180-180
6.44 44:14 28 7:35 140 137-142 1062 180 180-180
6.50 44:42 27 7:15 140 133-155 1015 180 180-180
6.56 45:11 29 8:26 139 130-142 1173 171 122-180

Heart

148/206max
  • Show Beats/Mile

Cadence

185 (198 max) Stride Length: 126cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 94.2 185 6.3 42:33 6:45
Walk 5.6 169 0.3 2:31 9:40
Still 0.3 - - 7 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:24 5:39 58.30% More
800m 2:52 5:46 67.05% More
1km 3:45 6:01 66.92% More
Mile 6:12 6:12 68.76% More
5k 19:45 6:21 73.38% More
5 miles 32:51 6:34 71.83% More
10k 41:51 6:44 70.40% More

Predictions

Dist Time Per Mile WAVA
1M 5:40 5:40 75.17
5km 19:48 6:22 73.20
5M 33:28 6:42 70.50
10km 42:33 6:51 69.24
10M 1:11:55 7:12 67.71
Half 1:36:53 7:24 65.98
20M 2:34:31 7:44 65.55
Mara 3:28:09 7:57 64.89

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