Tue 21st Jan 2020 at 12:00pm by Dickie York
Run > Intervals
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Time
50:10
-
Miles 7.02
-
Min/mi 7:09
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Pacing
82%
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WAVA
66.85
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Stride(cm)
122
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Cadence
185
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BPM
154
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%MHR
90
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B/mi 1099
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Surface
Treadmill
Notes & Comments
Split Summary
===
1) 1m - 8:15(8:15/m) 153/204bpm
2) 1m - 6:27(6:27/m) 155/204bpm
3) 1m - 6:40(6:40/m) 156/183bpm
4) 1m - 6:41(6:41/m) 161/190bpm
5) 1m - 6:57(6:57/m) 160/186bpm
6) 1m - 7:23(7:23/m) 152/178bpm
7) 1m - 7:37(7:37/m) 143/152bpm
8) 0.02m - 10(9:04/m) 140/143bpm
10min WU @ 8mph
3 x 1mile @ 10.6mph
off 2min @ 7.2mph
1 x 800m @ 10.6mph
off 2min @ 7.2mph
10min WD @ 8mph
===
1) 1m - 8:15(8:15/m) 153/204bpm
2) 1m - 6:27(6:27/m) 155/204bpm
3) 1m - 6:40(6:40/m) 156/183bpm
4) 1m - 6:41(6:41/m) 161/190bpm
5) 1m - 6:57(6:57/m) 160/186bpm
6) 1m - 7:23(7:23/m) 152/178bpm
7) 1m - 7:37(7:37/m) 143/152bpm
8) 0.02m - 10(9:04/m) 140/143bpm
10min WU @ 8mph
3 x 1mile @ 10.6mph
off 2min @ 7.2mph
1 x 800m @ 10.6mph
off 2min @ 7.2mph
10min WD @ 8mph
8:15 6:27 6:40 6:41 6:57 7:23 7:37 10
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 49 | 49 | 13:09 | 106 85-169 | 1394 | 165 156-168 |
0.13 | 1:28 | 39 | 10:24 | 146 127-175 | 1518 | 169 168-170 |
0.19 | 2:02 | 33 | 8:53 | 162 112-186 | 1438 | 172 170-174 |
0.25 | 2:32 | 31 | 8:14 | 176 160-189 | 1450 | 176 176-178 |
0.31 | 3:03 | 31 | 8:09 | 176 141-204 | 1435 | 178 178-180 |
0.38 | 3:31 | 28 | 7:25 | 177 152-194 | 1312 | 178 178-180 |
0.44 | 3:58 | 28 | 7:22 | 169 141-204 | 1244 | 181 178-182 |
0.50 | 4:28 | 29 | 7:51 | 172 145-204 | 1350 | 182 182-184 |
0.56 | 4:56 | 28 | 7:33 | 171 150-198 | 1292 | 183 182-184 |
0.63 | 5:24 | 28 | 7:31 | 164 136-193 | 1232 | 182 182-182 |
0.69 | 5:53 | 28 | 7:31 | 163 127-192 | 1224 | 181 180-182 |
0.75 | 6:21 | 28 | 7:29 | 136 121-154 | 1017 | 180 180-180 |
0.81 | 6:49 | 28 | 7:31 | 139 128-185 | 1044 | 180 180-180 |
0.88 | 7:17 | 28 | 7:33 | 139 125-159 | 1049 | 180 180-180 |
0.94 | 7:46 | 29 | 7:37 | 138 118-152 | 1051 | 180 180-180 |
1.00 | 8:14 | 28 | 7:33 | 143 123-194 | 1080 | 182 180-182 |
1.06 | 8:42 | 28 | 7:31 | 146 123-180 | 1097 | 182 180-182 |
1.13 | 9:11 | 29 | 7:37 | 139 91-178 | 1060 | 181 180-182 |
1.19 | 9:39 | 28 | 7:27 | 143 110-204 | 1064 | 180 180-182 |
1.25 | 10:08 | 29 | 7:44 | 141 125-163 | 1090 | 181 180-182 |
1.31 | 10:33 | 26 | 6:51 | 146 137-204 | 1000 | 186 182-190 |
1.38 | 10:55 | 22 | 5:52 | 148 134-170 | 869 | 191 190-192 |
1.44 | 11:18 | 23 | 6:01 | 157 145-194 | 945 | 193 192-194 |
1.50 | 11:40 | 22 | 5:56 | 161 153-177 | 955 | 195 194-196 |
1.56 | 12:03 | 23 | 6:13 | 161 147-179 | 1001 | 196 196-196 |
1.63 | 12:26 | 22 | 6:00 | 162 158-165 | 971 | 196 196-196 |
1.69 | 12:48 | 22 | 5:54 | 164 158-186 | 968 | 196 196-196 |
1.75 | 13:10 | 22 | 5:57 | 162 148-170 | 965 | 196 196-196 |
1.81 | 13:33 | 23 | 6:01 | 165 150-198 | 993 | 196 196-196 |
1.88 | 13:56 | 23 | 6:06 | 165 151-186 | 1008 | 196 196-196 |
1.94 | 14:19 | 23 | 6:04 | 165 161-167 | 1002 | 196 196-196 |
2.00 | 14:41 | 23 | 6:01 | 164 150-169 | 988 | 196 196-196 |
2.06 | 15:05 | 24 | 6:17 | 164 163-167 | 1031 | 196 196-196 |
2.13 | 15:27 | 22 | 5:56 | 165 163-168 | 979 | 196 196-196 |
2.19 | 15:49 | 22 | 5:58 | 164 159-167 | 977 | 196 196-196 |
2.25 | 16:20 | 31 | 8:15 | 156 149-163 | 1288 | 178 174-194 |
2.31 | 16:52 | 32 | 8:25 | 145 135-169 | 1220 | 174 174-174 |
2.38 | 17:24 | 32 | 8:40 | 134 129-140 | 1161 | 174 174-176 |
2.44 | 17:55 | 31 | 8:08 | 131 129-134 | 1066 | 175 174-182 |
2.50 | 18:18 | 23 | 6:15 | 145 136-153 | 907 | 187 182-188 |
2.56 | 18:41 | 23 | 6:07 | 156 154-160 | 953 | 191 188-192 |
2.63 | 19:03 | 22 | 5:54 | 158 155-161 | 933 | 192 192-192 |
2.69 | 19:27 | 23 | 6:11 | 162 157-165 | 1002 | 193 192-194 |
2.75 | 19:50 | 23 | 6:13 | 162 160-166 | 1006 | 194 194-194 |
2.81 | 20:13 | 23 | 6:07 | 164 160-166 | 1002 | 194 194-194 |
2.88 | 20:36 | 23 | 6:10 | 165 161-168 | 1018 | 195 194-196 |
2.94 | 20:58 | 22 | 5:56 | 167 164-169 | 991 | 196 196-196 |
3.00 | 21:22 | 23 | 6:13 | 169 164-183 | 1051 | 196 196-196 |
3.06 | 21:45 | 23 | 6:14 | 168 165-170 | 1047 | 198 196-204 |
3.13 | 22:08 | 23 | 6:07 | 168 165-171 | 1026 | 197 196-198 |
3.19 | 22:30 | 22 | 5:59 | 169 157-190 | 1012 | 196 196-196 |
3.25 | 22:53 | 23 | 6:11 | 169 163-171 | 1045 | 197 196-198 |
3.31 | 23:17 | 23 | 6:13 | 170 168-183 | 1056 | 197 196-198 |
3.38 | 23:42 | 25 | 6:38 | 168 165-170 | 1115 | 191 176-196 |
3.44 | 24:13 | 31 | 8:17 | 160 154-165 | 1327 | 176 174-176 |
3.50 | 24:44 | 32 | 8:25 | 150 144-157 | 1262 | 175 174-176 |
3.56 | 25:16 | 32 | 8:30 | 144 141-146 | 1223 | 175 174-176 |
3.63 | 25:45 | 29 | 7:39 | 143 135-147 | 1094 | 180 176-190 |
3.69 | 26:08 | 23 | 6:05 | 155 146-160 | 944 | 192 190-192 |
3.75 | 26:31 | 23 | 6:06 | 162 159-163 | 989 | 194 192-194 |
3.81 | 26:53 | 22 | 5:58 | 164 161-166 | 978 | 194 194-194 |
3.88 | 27:16 | 23 | 6:08 | 167 164-169 | 1024 | 194 194-194 |
3.94 | 27:39 | 24 | 6:17 | 167 165-169 | 1050 | 196 194-196 |
4.00 | 28:02 | 22 | 6:00 | 168 164-170 | 1007 | 196 196-196 |
4.06 | 28:25 | 23 | 6:06 | 168 166-171 | 1025 | 196 196-196 |
4.13 | 28:47 | 23 | 6:02 | 169 167-170 | 1018 | 196 196-196 |
4.19 | 29:11 | 23 | 6:14 | 170 167-172 | 1059 | 199 196-208 |
4.25 | 29:34 | 23 | 6:15 | 169 168-171 | 1056 | 196 196-196 |
4.31 | 29:57 | 23 | 6:02 | 169 166-172 | 1019 | 196 196-196 |
4.38 | 30:21 | 24 | 6:19 | 168 165-170 | 1060 | 195 194-196 |
4.44 | 30:44 | 23 | 6:10 | 168 160-170 | 1037 | 194 194-194 |
4.50 | 31:06 | 22 | 5:56 | 169 167-186 | 1003 | 195 194-196 |
4.56 | 31:54 | 48 | 12:47 | 158 141-170 | 2019 | 162 98-196 |
4.62 | 32:26 | 32 | 8:31 | 143 140-162 | 1217 | 175 172-176 |
4.69 | 32:57 | 31 | 8:19 | 144 142-148 | 1198 | 177 176-178 |
4.75 | 33:28 | 31 | 8:09 | 143 141-145 | 1166 | 176 176-176 |
4.81 | 33:52 | 24 | 6:24 | 149 142-156 | 954 | 187 176-194 |
4.87 | 34:14 | 22 | 5:55 | 160 151-172 | 946 | 194 194-196 |
4.94 | 34:37 | 23 | 6:10 | 165 163-168 | 1017 | 196 196-196 |
5.00 | 35:00 | 23 | 6:10 | 168 165-170 | 1036 | 196 196-198 |
5.06 | 35:22 | 22 | 5:56 | 169 167-171 | 1003 | 198 198-198 |
5.12 | 35:44 | 22 | 5:51 | 169 167-171 | 988 | 198 198-198 |
5.19 | 36:07 | 23 | 6:01 | 170 168-172 | 1022 | 198 198-198 |
5.25 | 36:29 | 22 | 5:59 | 171 166-178 | 1024 | 198 198-198 |
5.31 | 36:59 | 30 | 7:54 | 165 158-169 | 1302 | 180 174-198 |
5.38 | 37:30 | 31 | 8:17 | 156 150-162 | 1291 | 176 174-176 |
5.44 | 38:01 | 31 | 8:14 | 146 142-153 | 1202 | 175 174-176 |
5.50 | 38:32 | 32 | 8:30 | 141 137-144 | 1198 | 175 174-176 |
5.56 | 39:02 | 29 | 7:47 | 141 137-147 | 1098 | 178 174-180 |
5.63 | 39:31 | 29 | 7:42 | 145 143-148 | 1117 | 180 180-180 |
5.69 | 39:59 | 28 | 7:31 | 144 142-147 | 1082 | 180 180-180 |
5.75 | 40:28 | 29 | 7:42 | 144 141-149 | 1109 | 180 180-180 |
5.81 | 40:57 | 29 | 7:42 | 145 143-157 | 1117 | 180 180-180 |
5.88 | 41:25 | 29 | 7:38 | 145 143-149 | 1106 | 180 180-180 |
5.94 | 41:54 | 29 | 7:40 | 144 139-147 | 1103 | 180 180-180 |
6.00 | 42:22 | 28 | 7:29 | 144 142-148 | 1077 | 180 180-180 |
6.06 | 42:50 | 28 | 7:35 | 146 143-148 | 1107 | 180 180-180 |
6.13 | 43:19 | 29 | 7:42 | 144 142-147 | 1109 | 180 180-180 |
6.19 | 43:48 | 28 | 7:35 | 144 141-146 | 1093 | 180 180-180 |
6.25 | 44:15 | 28 | 7:22 | 143 140-146 | 1053 | 181 180-182 |
6.31 | 44:45 | 30 | 7:53 | 142 141-145 | 1118 | 181 180-182 |
6.38 | 45:13 | 28 | 7:29 | 143 141-145 | 1070 | 180 180-180 |
6.44 | 45:42 | 29 | 7:42 | 143 140-146 | 1101 | 180 180-180 |
6.50 | 46:10 | 28 | 7:31 | 143 140-146 | 1074 | 180 180-180 |
6.56 | 46:39 | 29 | 7:42 | 144 142-147 | 1109 | 180 180-180 |
6.63 | 47:07 | 29 | 7:38 | 144 142-146 | 1098 | 180 180-182 |
6.69 | 47:37 | 29 | 7:51 | 144 133-152 | 1131 | 180 180-180 |
6.75 | 48:05 | 29 | 7:38 | 144 142-147 | 1098 | 180 180-180 |
6.81 | 48:33 | 28 | 7:22 | 143 141-145 | 1054 | 180 180-180 |
6.88 | 49:02 | 29 | 7:50 | 143 141-146 | 1121 | 180 180-182 |
6.94 | 49:31 | 28 | 7:35 | 143 140-147 | 1085 | 180 180-180 |
7.00 | 50:00 | 29 | 7:38 | 143 141-147 | 1091 | 180 180-180 |
7.02 | 50:10 | 10 | 9:28 | 140 136-143 | 1326 | 175 166-180 |
Heart
154/204max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
185 (208 max)
Stride Length: 122cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 98.9 | 184 | 7 | 49:36 | 7:05 |
Walk | 0.4 | 119 | 0 | 12 | 18:56 |
Still | 0.7 | - | - | 22 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:51 | 5:51 | 72.81 |
5km | 20:25 | 6:34 | 70.99 |
5M | 34:30 | 6:54 | 68.39 |
10km | 43:51 | 7:03 | 67.19 |
10M | 1:14:07 | 7:25 | 65.70 |
Half | 1:39:51 | 7:37 | 64.02 |
20M | 2:39:15 | 7:58 | 63.61 |
Mara | 3:34:32 | 8:11 | 62.96 |
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