Wed 15th Jan 2020 at 5:00pm by Jonny1616
Run > Intervals
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Time
1:07:29
-
Miles 10.00
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Min/mi 6:45
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Pacing
84%
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WAVA
67.00
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Stride(cm)
140
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Cals
1153
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Cadence
170
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BPM
148
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%MHR
86.4
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B/mi 997
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Surface
Treadmill
Notes & Comments
w/u, 2 x 1 mile wi 3 mins jog, 4 x 1/2 mile wi 2 mins jog, 4 mins jog, 1 mile MP
Split Summary
===
1) 1m - 7:42(7:42/m) 114/123bpm 94cal 7.79/8.45mph
2) 1m - 7:13(7:13/m) 128/137bpm 109cal 8.31/8.58mph
3) 0.11m - 1:06(10:21/m) 126/135bpm 14cal 5.8/8.39mph
4) 0.1m - 37(6:19/m) 136/148bpm 9cal 9.5/10.67mph
5) 0.83m - 4:42(5:38/m) 160/167bpm 92cal 10.65/10.85mph
6) 0.39m - 2:58(7:40/m) 141/167bpm 47cal 7.83/10.16mph
7) 0.95m - 5:26(5:44/m) 162/169bpm 106cal 10.47/10.77mph
8) 0.38m - 3:05(8:03/m) 142/169bpm 46cal 7.45/10.35mph
9) 0.48m - 2:48(5:48/m) 159/167bpm 52cal 10.33/10.75mph
10) 0.26m - 2:06(7:58/m) 148/167bpm 35cal 7.54/10.48mph
11) 0.48m - 2:47(5:48/m) 160/168bpm 52cal 10.34/10.67mph
12) 0.27m - 2:07(7:51/m) 150/169bpm 35cal 7.64/10.16mph
13) 0.48m - 2:46(5:49/m) 161/169bpm 52cal 10.31/10.77mph
14) 0.27m - 2:07(7:55/m) 150/169bpm 36cal 7.57/10.54mph
15) 0.48m - 2:47(5:48/m) 162/169bpm 53cal 10.34/10.77mph
16) 0.44m - 3:18(7:31/m) 149/169bpm 51cal 7.99/10.6mph
17) 1m - 6:29(6:29/m) 163/165bpm 128cal 9.26/9.87mph
18) 0.12m - 53(7:01/m) 164/166bpm 17cal 8.55/9.5mph
19) 0.97m - 6:33(6:46/m) 159/167bpm 125cal 8.86/9.83mph
Split Summary
===
1) 1m - 7:42(7:42/m) 114/123bpm 94cal 7.79/8.45mph
2) 1m - 7:13(7:13/m) 128/137bpm 109cal 8.31/8.58mph
3) 0.11m - 1:06(10:21/m) 126/135bpm 14cal 5.8/8.39mph
4) 0.1m - 37(6:19/m) 136/148bpm 9cal 9.5/10.67mph
5) 0.83m - 4:42(5:38/m) 160/167bpm 92cal 10.65/10.85mph
6) 0.39m - 2:58(7:40/m) 141/167bpm 47cal 7.83/10.16mph
7) 0.95m - 5:26(5:44/m) 162/169bpm 106cal 10.47/10.77mph
8) 0.38m - 3:05(8:03/m) 142/169bpm 46cal 7.45/10.35mph
9) 0.48m - 2:48(5:48/m) 159/167bpm 52cal 10.33/10.75mph
10) 0.26m - 2:06(7:58/m) 148/167bpm 35cal 7.54/10.48mph
11) 0.48m - 2:47(5:48/m) 160/168bpm 52cal 10.34/10.67mph
12) 0.27m - 2:07(7:51/m) 150/169bpm 35cal 7.64/10.16mph
13) 0.48m - 2:46(5:49/m) 161/169bpm 52cal 10.31/10.77mph
14) 0.27m - 2:07(7:55/m) 150/169bpm 36cal 7.57/10.54mph
15) 0.48m - 2:47(5:48/m) 162/169bpm 53cal 10.34/10.77mph
16) 0.44m - 3:18(7:31/m) 149/169bpm 51cal 7.99/10.6mph
17) 1m - 6:29(6:29/m) 163/165bpm 128cal 9.26/9.87mph
18) 0.12m - 53(7:01/m) 164/166bpm 17cal 8.55/9.5mph
19) 0.97m - 6:33(6:46/m) 159/167bpm 125cal 8.86/9.83mph
7:42 7:13 1:06 37 4:42 2:58 5:26 3:05 2:48 2:06 2:47 2:07 2:46 2:07 2:47 3:18 6:29 53 6:33
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.13 | 1:14 | 1:14 | 9:49 | 86 57-111 | 844 | 159 112-166 |
0.25 | 2:12 | 58 | 7:44 | 113 112-114 | 874 | 164 164-164 |
0.38 | 3:06 | 55 | 7:19 | 118 115-119 | 862 | 164 164-164 |
0.50 | 4:01 | 55 | 7:16 | 118 117-120 | 858 | 165 164-166 |
0.63 | 4:57 | 56 | 7:28 | 120 118-121 | 897 | 164 164-166 |
0.75 | 5:51 | 54 | 7:15 | 121 120-121 | 878 | 164 164-166 |
0.88 | 6:47 | 55 | 7:23 | 122 120-123 | 900 | 164 164-166 |
1.00 | 7:42 | 55 | 7:21 | 122 121-123 | 896 | 165 164-166 |
1.13 | 8:36 | 55 | 7:17 | 123 121-125 | 896 | 164 164-164 |
1.25 | 9:32 | 55 | 7:22 | 123 121-125 | 906 | 164 164-166 |
1.38 | 10:26 | 54 | 7:13 | 122 112-129 | 881 | 166 166-166 |
1.50 | 11:19 | 53 | 7:07 | 129 128-131 | 918 | 166 164-166 |
1.63 | 12:13 | 54 | 7:10 | 129 127-131 | 925 | 166 164-166 |
1.75 | 13:07 | 54 | 7:11 | 130 128-132 | 934 | 165 164-166 |
1.88 | 14:01 | 54 | 7:14 | 131 130-133 | 947 | 165 164-166 |
2.00 | 14:55 | 54 | 7:11 | 134 130-136 | 964 | 166 164-166 |
2.13 | 16:07 | 1:12 | 9:37 | 125 113-135 | 1202 | 147 116-178 |
2.25 | 16:54 | 47 | 6:13 | 146 135-152 | 908 | 180 180-182 |
2.38 | 17:37 | 43 | 5:45 | 155 154-157 | 891 | 180 180-180 |
2.50 | 18:19 | 42 | 5:36 | 159 157-160 | 891 | 180 178-180 |
2.63 | 19:01 | 42 | 5:34 | 161 160-161 | 895 | 180 178-180 |
2.75 | 19:43 | 42 | 5:34 | 163 162-163 | 908 | 178 178-178 |
2.88 | 20:24 | 42 | 5:35 | 163 160-164 | 911 | 178 178-180 |
3.00 | 21:07 | 42 | 5:38 | 161 154-166 | 908 | 178 178-178 |
3.13 | 21:58 | 51 | 6:49 | 163 154-167 | 1112 | 170 162-178 |
3.25 | 22:55 | 57 | 7:40 | 141 134-152 | 1081 | 162 162-162 |
3.38 | 23:53 | 58 | 7:44 | 129 125-132 | 997 | 162 160-162 |
3.50 | 24:45 | 52 | 6:55 | 135 127-149 | 935 | 170 160-180 |
3.63 | 25:28 | 43 | 5:46 | 156 150-159 | 898 | 179 178-180 |
3.75 | 26:11 | 42 | 5:40 | 162 160-164 | 917 | 179 178-180 |
3.88 | 26:53 | 42 | 5:38 | 165 164-165 | 930 | 178 178-180 |
4.00 | 27:36 | 42 | 5:39 | 166 165-166 | 938 | 178 178-180 |
4.13 | 28:18 | 43 | 5:40 | 167 166-167 | 947 | 178 178-178 |
4.25 | 29:01 | 43 | 5:45 | 168 167-168 | 966 | 178 178-178 |
4.38 | 29:44 | 43 | 5:44 | 168 168-169 | 963 | 178 178-178 |
4.50 | 30:43 | 58 | 7:47 | 158 145-169 | 1228 | 163 160-174 |
4.63 | 31:44 | 1:01 | 8:08 | 136 130-144 | 1106 | 161 160-162 |
4.75 | 32:45 | 1:02 | 8:13 | 130 129-132 | 1069 | 160 160-160 |
4.88 | 33:33 | 47 | 6:19 | 148 134-160 | 935 | 178 160-180 |
5.00 | 34:16 | 43 | 5:44 | 162 160-164 | 930 | 180 180-180 |
5.13 | 34:58 | 42 | 5:39 | 166 164-167 | 938 | 180 178-182 |
5.25 | 35:41 | 43 | 5:44 | 167 167-167 | 958 | 179 176-180 |
5.38 | 36:40 | 59 | 7:50 | 156 143-167 | 1221 | 162 162-166 |
5.50 | 37:41 | 1:01 | 8:10 | 136 132-141 | 1111 | 161 160-162 |
5.63 | 38:28 | 47 | 6:14 | 148 135-158 | 924 | 177 164-180 |
5.75 | 39:11 | 43 | 5:46 | 163 160-165 | 939 | 180 180-180 |
5.88 | 39:54 | 43 | 5:40 | 166 166-167 | 941 | 180 180-180 |
6.00 | 40:37 | 43 | 5:48 | 168 167-169 | 974 | 177 168-180 |
6.13 | 41:34 | 57 | 7:37 | 152 140-167 | 1157 | 161 160-162 |
6.25 | 42:36 | 1:02 | 8:12 | 137 133-143 | 1124 | 161 160-162 |
6.38 | 43:23 | 47 | 6:16 | 150 137-161 | 940 | 178 166-180 |
6.50 | 44:05 | 43 | 5:40 | 164 161-166 | 930 | 180 180-180 |
6.63 | 44:47 | 42 | 5:38 | 167 166-168 | 940 | 180 178-180 |
6.75 | 45:30 | 43 | 5:44 | 169 168-169 | 969 | 178 168-180 |
6.87 | 46:31 | 1:00 | 8:03 | 155 143-169 | 1249 | 161 158-162 |
7.00 | 47:33 | 1:02 | 8:14 | 139 135-142 | 1143 | 161 160-164 |
7.12 | 48:18 | 45 | 6:03 | 153 144-162 | 926 | 179 176-182 |
7.25 | 49:01 | 43 | 5:44 | 164 163-166 | 940 | 180 180-180 |
7.37 | 49:43 | 42 | 5:36 | 167 166-168 | 936 | 180 180-180 |
7.50 | 50:26 | 43 | 5:45 | 169 168-169 | 972 | 178 168-180 |
7.62 | 51:27 | 1:01 | 8:10 | 158 149-168 | 1290 | 162 160-164 |
7.75 | 52:24 | 57 | 7:35 | 137 127-147 | 1038 | 162 162-164 |
7.87 | 53:19 | 55 | 7:17 | 144 139-152 | 1048 | 167 162-174 |
8.00 | 54:09 | 51 | 6:44 | 157 153-160 | 1058 | 174 174-174 |
8.12 | 54:59 | 50 | 6:39 | 161 161-162 | 1070 | 173 172-174 |
8.25 | 55:48 | 49 | 6:32 | 163 162-163 | 1066 | 174 172-174 |
8.37 | 56:36 | 48 | 6:24 | 163 163-164 | 1042 | 174 172-174 |
8.50 | 57:24 | 48 | 6:26 | 164 163-164 | 1055 | 173 172-174 |
8.62 | 58:12 | 47 | 6:19 | 164 164-164 | 1036 | 172 172-174 |
8.75 | 59:00 | 48 | 6:23 | 165 164-165 | 1054 | 172 172-174 |
8.87 | 59:49 | 49 | 6:34 | 165 164-165 | 1084 | 173 172-174 |
9.00 | 1:00:39 | 50 | 6:40 | 165 164-166 | 1101 | 172 162-174 |
9.12 | 1:01:35 | 56 | 7:27 | 158 154-162 | 1176 | 165 162-166 |
9.25 | 1:02:29 | 54 | 7:11 | 154 152-154 | 1107 | 167 166-168 |
9.37 | 1:03:22 | 54 | 7:08 | 155 154-157 | 1107 | 168 166-168 |
9.50 | 1:04:15 | 53 | 7:02 | 156 155-158 | 1098 | 168 168-168 |
9.62 | 1:05:05 | 50 | 6:38 | 160 158-163 | 1062 | 172 166-176 |
9.75 | 1:05:52 | 47 | 6:18 | 163 162-164 | 1028 | 174 174-176 |
9.87 | 1:06:39 | 47 | 6:17 | 165 164-165 | 1036 | 173 172-174 |
10.00 | 1:07:28 | 49 | 6:31 | 166 165-167 | 1082 | 173 172-174 |
Heart
148/169max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
170 (182 max)
Stride Length: 140cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.2 | 170 | 10 | 1:06:58 | 6:43 |
Walk | 0.7 | 118 | 0 | 29 | 18:34 |
Still | 0.1 | - | - | 3 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:53 | 5:53 | 67.67 |
5km | 19:33 | 6:18 | 69.22 |
5M | 32:22 | 6:28 | 67.87 |
10km | 40:45 | 6:33 | 67.23 |
10M | 1:07:29 | 6:45 | 67.02 |
Half | 1:29:51 | 6:52 | 66.04 |
20M | 2:20:42 | 7:02 | 66.82 |
Mara | 3:07:20 | 7:09 | 66.92 |
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