Fri 31st Jan 2020 at 1:00pm by waxi

Run > Intervals

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Time
53:48
Miles
7.52
Min/mi
7:09
Pacing
79%
WAVA
63.77
Stride(cm)
121
Cals
731
Cadence
185
BPM
156
%MHR
91.3
B/mi
1117
Surface
Road

Notes & Comments

Split Summary

15 x 200m ish reps with 200m ish jog recovery.
===
1) 1m - 7:49(7:49/m) 149/177bpm 111cal 7.68/8.7mph
2) 0.72m - 5:24(7:32/m) 150/159bpm 74cal 7.96/8.39mph
3) 0.13m - 43(5:35/m) 136/154bpm 7cal 10.74/11.9mph
4) 0.14m - 1:07(7:55/m) 160/173bpm 17cal 7.59/11.33mph
5) 0.13m - 43(5:32/m) 155/158bpm 10cal 10.83/11.12mph
6) 0.14m - 1:08(8:09/m) 155/160bpm 16cal 7.36/10.92mph
7) 0.13m - 41(5:18/m) 158/168bpm 10cal 11.33/11.92mph
8) 0.14m - 1:08(8:07/m) 158/164bpm 17cal 7.39/11.33mph
9) 0.13m - 43(5:30/m) 155/158bpm 10cal 10.9/11.25mph
10) 0.14m - 1:07(8:10/m) 177/188bpm 19cal 7.34/10.67mph
11) 0.13m - 40(5:12/m) 180/183bpm 11cal 11.55/12.19mph
12) 0.14m - 1:07(8:07/m) 175/177bpm 19cal 7.4/11.63mph
13) 0.13m - 42(5:24/m) 173/178bpm 12cal 11.12/11.59mph
14) 0.14m - 1:10(8:27/m) 165/175bpm 18cal 7.1/10.85mph
15) 0.13m - 42(5:26/m) 161/164bpm 10cal 11.03/11.56mph
16) 0.14m - 1:10(8:22/m) 161/176bpm 17cal 7.17/10.98mph
17) 0.13m - 41(5:21/m) 155/160bpm 9cal 11.23/11.67mph
18) 0.14m - 1:09(8:09/m) 163/168bpm 17cal 7.36/11.21mph
19) 0.13m - 43(5:28/m) 169/175bpm 11cal 10.97/11.4mph
20) 0.14m - 1:09(8:14/m) 170/174bpm 19cal 7.29/10.73mph
21) 0.13m - 41(5:24/m) 167/170bpm 11cal 11.1/11.71mph
22) 0.14m - 1:10(8:24/m) 167/171bpm 18cal 7.14/11.21mph
23) 0.13m - 41(5:22/m) 160/167bpm 9cal 11.17/11.69mph
24) 0.14m - 1:08(8:12/m) 168/171bpm 18cal 7.32/11.31mph
25) 0.13m - 42(5:31/m) 164/166bpm 10cal 10.89/11.67mph
26) 0.14m - 1:10(8:20/m) 157/171bpm 15cal 7.19/10.56mph
27) 0.13m - 41(5:18/m) 161/166bpm 10cal 11.31/11.63mph
28) 0.14m - 1:09(8:21/m) 160/167bpm 16cal 7.19/11.17mph
29) 0.13m - 41(5:21/m) 155/162bpm 8cal 11.2/12.06mph
30) 0.14m - 1:09(8:21/m) 160/165bpm 16cal 7.18/10.98mph
31) 0.13m - 42(5:33/m) 159/163bpm 9cal 10.82/11.67mph
32) 0.12m - 55(7:36/m) 162/175bpm 13cal 7.9/10.71mph
33) 1m - 7:25(7:25/m) 151/159bpm 77cal 8.09/9.23mph
34) 0.81m - 5:48(7:09/m) 155/165bpm 67cal 8.4/9.25mph

7:49 5:24 43 1:07 43 1:08 41 1:08 43 1:07 40 1:07 42 1:10 42 1:10 41 1:09 43 1:09 41 1:10 41 1:08 42 1:10 41 1:09 41 1:09 42 55 7:25 5:48

Pace

47%

26%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.13	1:04	1:04	8:29	130 85-154	1102	176 120-180
0.25	2:05	1:01	8:10	139 128-146	1136	181 174-184
0.38	3:06	1:01	8:10	163 144-177	1332	180 166-188
0.50	4:03	57	7:35	155 152-159	1174	185 180-188
0.63	5:00	57	7:40	150 147-152	1149	186 180-188
0.75	5:54	53	7:06	152 148-155	1079	187 180-190
0.88	6:50	56	7:27	153 150-157	1141	185 184-188
1.00	7:48	58	7:47	155 153-157	1207	185 182-190
1.13	8:44	56	7:26	156 154-159	1160	183 178-186
1.25	9:39	55	7:20	151 138-158	1106	183 180-186
1.38	10:36	58	7:40	147 144-150	1127	184 180-188
1.50	11:33	57	7:37	151 149-153	1150	180 172-184
1.63	12:31	58	7:41	148 143-153	1136	183 182-184
1.75	13:59	1:29 +37	11:49	137 122-145	1618	185 178-198
1.88	14:45	46	6:07	149 124-171	910	196 180-202
2.00	15:43	58	7:44	158 152-169	1221	178 172-180
2.13	16:26	43	5:42	155 153-158	883	197 190-200
2.25	17:27	1:01	8:05	155 151-160	1254	179 176-182
2.38	18:07	41	5:25	158 151-167	856	196 176-200
2.50	19:07	1:00	7:58	159 154-164	1266	183 176-200
2.63	19:52	45	6:02	154 153-156	929	188 176-196
2.75	20:49	57	7:35	176 156-188	1336	180 178-196
2.88	21:34	45	5:58	180 178-183	1075	192 178-200
3.00	22:27	53	7:02	176 172-178	1239	185 178-200
3.13	23:17	51	6:44	173 168-177	1165	186 176-200
3.25	24:11	53	7:08	172 165-175	1226	186 178-198
3.38	25:03	52	7:00	158 155-161	1105	183 178-198
3.50	25:53	50	6:39	167 160-176	1110	190 176-198
3.63	26:49	56	7:27	157 149-173	1171	181 176-198
3.75	27:35	46	6:11	160 154-167	990	193 178-200
3.88	28:33	58	7:44	163 160-167	1261	181 178-194
4.00	29:17	43	5:48	170 167-174	985	195 186-198
4.13	30:19	1:02	8:18	170 168-173	1410	178 176-178
4.25	30:59	41	5:25	167 165-170	905	198 190-202
4.38	32:00	1:01	8:05	167 159-171	1349	184 178-200
4.50	32:45	44	5:56	157 152-165	931	191 178-200
4.63	33:42	57	7:39	168 165-171	1285	185 178-200
4.75	34:29	47	6:18	165 161-168	1038	189 176-200
4.88	35:26	57	7:33	155 139-171	1170	182 178-196
5.00	36:15	49	6:33	160 153-166	1048	187 178-202
5.13	37:08	53	7:04	163 159-167	1152	188 178-200
5.25	38:01	53	7:02	154 151-158	1083	186 178-200
5.38	38:52	51	6:47	160 155-165	1087	191 176-202
5.50	39:45	54	7:12	159 156-163	1144	183 176-198
5.63	40:33	48	6:22	159 156-163	1013	191 180-198
5.75	42:03	1:30 +34	12:00	157 138-175	1883	181 178-184
5.88	43:01	58	7:46	149 145-154	1157	185 180-186
6.00	44:01	1:00	7:57	152 148-158	1209	185 180-188
6.13	44:58	57	7:35	154 152-156	1168	186 184-188
6.25	45:51	53	7:05	153 152-156	1083	186 182-188
6.38	46:46	55	7:18	150 148-152	1096	186 182-188
6.50	47:41	55	7:23	151 149-153	1114	188 186-190
6.63	48:54	1:12 +19	9:39	151 147-155	1457	186 182-190
6.75	49:44	51	6:46	149 145-154	1009	186 184-190
6.87	50:35	51	6:47	154 152-155	1043	186 182-188
7.00	51:30	55	7:16	153 149-156	1112	186 182-192
7.12	52:22	52	6:57	152 149-153	1057	188 186-190
7.25	53:17	55	7:23	156 150-160	1151	187 178-190
7.37	54:06	49	6:32	159 154-165	1039	188 186-190
7.50	55:12	1:06 +5	8:46	159 156-163	1394	187 178-192
7.52	55:21	9	7:54	159 159-159	1255	186 186-186

Heart

156/188max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

185 (202 max) Stride Length: 121cm

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:37	6:29	48.74%	More
800m	3:18	6:38	55.23%	More
1km	4:04	6:33	58.42%	More
Mile	6:42	6:42	60.77%	More
5k	21:12	6:49	65.28%	More
5 miles	35:30	7:06	63.35%	More
10k	45:06	7:15	62.20%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:20	6:20	64.26
5km	21:05	6:47	65.63
5M	34:54	6:59	64.43
10km	43:57	7:04	63.83
10M	1:12:47	7:17	63.64
Half	1:36:54	7:24	62.71
20M	2:31:44	7:35	63.46
Mara	3:22:01	7:43	63.56

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