Thu 16th Jan 2020 at 7:00pm by Sweetie
Run > Intervals
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Time
44:51
-
Miles 3.90
-
Min/mi 11:30
-
Pacing
75%
-
WAVA
44.90
-
Stride(cm)
86
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Cals
389
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Cadence
163
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BPM
136
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%MHR
76.6
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B/mi 1568
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Surface
Road
Notes & Comments
5 x 800m intervals
Split Summary
===
1) 1km - 7:04(7:04/km) 142/154bpm 73cal 8.5/9.37kmph
2) 0.8km - 4:53(6:17/km) 152/162bpm 53cal 9.56/9.71kmph
3) 0.16km - 1:54(12:06/km) 125/152bpm 13cal 4.96/9.41kmph
4) 0.8km - 4:58(6:27/km) 135/149bpm 43cal 9.3/9.81kmph
5) 0.18km - 1:59(10:45/km) 126/147bpm 13cal 5.58/9.57kmph
6) 0.8km - 5:01(6:50/km) 137/146bpm 44cal 8.78/9.47kmph
7) 0.18km - 1:59(10:57/km) 118/138bpm 9cal 5.48/9.34kmph
8) 0.8km - 5:01(6:34/km) 139/152bpm 45cal 9.13/9.47kmph
9) 0.16km - 2:05(12:49/km) 125/142bpm 12cal 4.68/9.44kmph
10) 0.8km - 4:57(6:40/km) 138/146bpm 42cal 9/9.51kmph
11) 0.09km - 57(10:15/km) 135/141bpm 7cal 5.85/9.31kmph
12) 0.53km - 4:02(7:35/km) 140/148bpm 35cal 7.92/8.7kmph
Split Summary
===
1) 1km - 7:04(7:04/km) 142/154bpm 73cal 8.5/9.37kmph
2) 0.8km - 4:53(6:17/km) 152/162bpm 53cal 9.56/9.71kmph
3) 0.16km - 1:54(12:06/km) 125/152bpm 13cal 4.96/9.41kmph
4) 0.8km - 4:58(6:27/km) 135/149bpm 43cal 9.3/9.81kmph
5) 0.18km - 1:59(10:45/km) 126/147bpm 13cal 5.58/9.57kmph
6) 0.8km - 5:01(6:50/km) 137/146bpm 44cal 8.78/9.47kmph
7) 0.18km - 1:59(10:57/km) 118/138bpm 9cal 5.48/9.34kmph
8) 0.8km - 5:01(6:34/km) 139/152bpm 45cal 9.13/9.47kmph
9) 0.16km - 2:05(12:49/km) 125/142bpm 12cal 4.68/9.44kmph
10) 0.8km - 4:57(6:40/km) 138/146bpm 42cal 9/9.51kmph
11) 0.09km - 57(10:15/km) 135/141bpm 7cal 5.85/9.31kmph
12) 0.53km - 4:02(7:35/km) 140/148bpm 35cal 7.92/8.7kmph
7:04 4:53 1:54 4:58 1:59 5:01 1:59 5:01 2:05 4:57 57 4:02
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 53 | 53 | 14:09 | 118 91-139 | 1669 | 164 152-168 |
0.13 | 1:35 | 42 | 11:07 | 140 137-143 | 1556 | 168 166-170 |
0.19 | 2:17 | 43 | 11:20 | 139 138-142 | 1575 | 168 164-170 |
0.25 | 2:58 | 41 | 10:55 | 142 139-144 | 1551 | 169 168-170 |
0.31 | 3:40 | 42 | 11:05 | 144 142-146 | 1596 | 170 170-170 |
0.38 | 4:21 | 41 | 11:03 | 147 146-149 | 1624 | 171 170-172 |
0.44 | 5:03 | 42 | 11:06 | 148 146-149 | 1642 | 171 170-172 |
0.50 | 5:44 | 41 | 10:58 | 149 148-151 | 1633 | 171 170-172 |
0.56 | 6:25 | 41 | 11:02 | 149 146-150 | 1643 | 171 168-172 |
0.63 | 7:06 | 40 | 10:46 | 152 149-154 | 1636 | 172 170-174 |
0.69 | 7:44 | 38 | 10:10 | 158 154-161 | 1607 | 174 174-174 |
0.75 | 8:22 | 38 | 10:05 | 157 153-162 | 1582 | 174 174-176 |
0.81 | 8:59 | 38 | 10:02 | 156 155-157 | 1565 | 174 174-174 |
0.88 | 9:37 | 38 | 10:01 | 158 156-161 | 1582 | 175 174-176 |
0.94 | 10:14 | 38 | 10:04 | 156 155-157 | 1571 | 174 174-174 |
1.00 | 10:52 | 38 | 10:07 | 145 138-151 | 1468 | 174 172-176 |
1.06 | 11:30 | 38 | 10:06 | 139 138-141 | 1405 | 174 174-176 |
1.13 | 12:10 | 40 | 10:42 | 142 139-149 | 1519 | 167 120-176 |
1.19 | 13:30 | 1:20 | 21:14 | 127 102-152 | 2697 | 121 118-124 |
1.25 | 14:23 | 53 | 14:14 | 118 104-134 | 1679 | 165 120-176 |
1.31 | 15:01 | 38 | 10:09 | 132 129-135 | 1339 | 174 174-174 |
1.38 | 15:39 | 38 | 10:08 | 133 132-133 | 1347 | 173 172-174 |
1.44 | 16:18 | 38 | 10:11 | 135 132-137 | 1374 | 174 172-176 |
1.50 | 16:56 | 38 | 10:12 | 139 137-141 | 1418 | 174 172-176 |
1.56 | 17:34 | 39 | 10:17 | 140 138-141 | 1439 | 174 172-176 |
1.63 | 18:14 | 39 | 10:26 | 141 140-144 | 1471 | 173 172-176 |
1.69 | 18:52 | 38 | 10:13 | 146 144-147 | 1492 | 174 172-176 |
1.75 | 19:55 | 1:03 | 16:53 | 134 121-146 | 2263 | 126 120-172 |
1.81 | 21:12 | 1:17 | 20:35 | 112 103-122 | 2305 | 140 118-172 |
1.88 | 21:52 | 40 | 10:37 | 133 125-137 | 1413 | 172 170-174 |
1.94 | 22:31 | 39 | 10:20 | 135 132-137 | 1394 | 172 172-172 |
2.00 | 23:10 | 39 | 10:17 | 138 133-144 | 1420 | 173 172-174 |
2.06 | 23:49 | 39 | 10:29 | 143 141-145 | 1500 | 171 170-172 |
2.13 | 24:29 | 40 | 10:35 | 143 140-145 | 1514 | 171 168-172 |
2.19 | 25:08 | 39 | 10:27 | 144 142-145 | 1504 | 171 170-174 |
2.25 | 25:47 | 39 | 10:27 | 141 136-144 | 1473 | 172 172-172 |
2.31 | 26:47 | 1:00 | 15:58 | 127 115-135 | 2028 | 124 118-170 |
2.38 | 28:00 | 1:13 | 19:24 | 107 104-112 | 2076 | 129 120-170 |
2.44 | 28:39 | 39 | 10:24 | 131 110-151 | 1362 | 171 170-172 |
2.50 | 29:18 | 39 | 10:24 | 150 148-151 | 1560 | 171 170-172 |
2.56 | 29:57 | 39 | 10:27 | 146 144-148 | 1525 | 172 170-172 |
2.63 | 30:36 | 39 | 10:28 | 137 132-142 | 1434 | 172 170-174 |
2.69 | 31:15 | 39 | 10:18 | 140 136-143 | 1441 | 173 172-174 |
2.75 | 31:53 | 39 | 10:21 | 140 136-148 | 1450 | 173 172-174 |
2.81 | 32:32 | 39 | 10:16 | 140 138-142 | 1438 | 173 172-174 |
2.88 | 33:34 | 1:02 | 16:35 | 137 130-142 | 2272 | 147 120-174 |
2.94 | 34:47 | 1:13 | 19:32 | 117 108-127 | 2285 | 120 118-122 |
3.00 | 35:36 | 48 | 12:54 | 122 104-138 | 1574 | 170 164-174 |
3.06 | 36:16 | 41 | 10:50 | 137 135-141 | 1485 | 171 170-172 |
3.13 | 36:56 | 40 | 10:35 | 142 140-143 | 1502 | 171 170-172 |
3.19 | 37:36 | 40 | 10:35 | 140 138-142 | 1481 | 172 172-172 |
3.25 | 38:15 | 39 | 10:30 | 138 137-139 | 1449 | 172 170-174 |
3.31 | 38:55 | 40 | 10:41 | 143 140-144 | 1528 | 172 170-172 |
3.38 | 39:34 | 39 | 10:22 | 141 138-145 | 1461 | 173 172-174 |
3.44 | 40:20 | 46 | 12:15 | 139 136-141 | 1702 | 152 118-172 |
3.50 | 41:29 | 1:09 | 18:19 | 133 122-148 | 2437 | 149 120-168 |
3.56 | 42:13 | 44 | 11:47 | 143 139-147 | 1685 | 168 164-170 |
3.63 | 42:57 | 44 | 11:43 | 136 135-137 | 1593 | 168 166-168 |
3.69 | 43:40 | 44 | 11:39 | 144 141-145 | 1677 | 168 166-170 |
3.75 | 44:24 | 43 | 11:31 | 141 136-146 | 1624 | 168 166-170 |
3.79 | 44:51 | 27 | 11:29 | 139 138-140 | 1596 | 168 168-168 |
Heart
136/162max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
163 (176 max)
Stride Length: 86cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 82.4 | 171 | 3.4 | 36:58 | 10:56 |
Walk | 17.2 | 120 | 0.4 | 7:44 | 19:00 |
Still | 0.3 | - | - | 9 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:10 | 10:10 | 44.96 |
5km | 35:00 | 11:16 | 45.63 |
5M | 58:48 | 11:46 | 44.32 |
10km | 1:14:31 | 12:00 | 43.78 |
10M | 2:05:10 | 12:31 | 42.89 |
Half | 2:48:00 | 12:49 | 41.70 |
20M | 4:26:27 | 13:19 | 41.31 |
Mara | 5:57:39 | 13:39 | 40.72 |
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