Thu 13th Feb 2020 at 7:00pm by waxi
Run > Intervals
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Time
25:22
-
Miles 4.01
-
Min/mi 6:20
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Pacing
77%
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WAVA
70.78
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Stride(cm)
132
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Cals
377
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Cadence
193
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BPM
162
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%MHR
94.7
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B/mi 1024
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Surface
Road
Notes & Comments
Split Summary
300m reps x 15 with 100m jog recovery. Easy paced.
===
1) 0.2m - 1:03(5:18/m) 140/160bpm 11cal 11.32/12.25mph
2) 0.07m - 38(9:33/m) 151/160bpm 9cal 6.28/10.83mph
3) 0.2m - 1:02(5:09/m) 159/167bpm 15cal 11.67/11.88mph
4) 0.07m - 38(9:21/m) 155/166bpm 9cal 6.42/11.46mph
5) 0.2m - 1:02(5:10/m) 159/167bpm 15cal 11.63/11.86mph
6) 0.07m - 37(9:20/m) 158/168bpm 9cal 6.43/11.46mph
7) 0.2m - 1:04(5:29/m) 161/168bpm 16cal 10.95/11.08mph
8) 0.07m - 38(9:42/m) 156/167bpm 9cal 6.18/10.98mph
9) 0.2m - 1:03(5:19/m) 162/170bpm 16cal 11.27/11.81mph
10) 0.06m - 38(9:50/m) 160/170bpm 9cal 6.1/11.17mph
11) 0.2m - 1:02(5:17/m) 163/170bpm 16cal 11.36/11.52mph
12) 0.07m - 38(9:30/m) 161/170bpm 9cal 6.31/11.52mph
13) 0.2m - 1:02(5:11/m) 165/173bpm 16cal 11.57/11.71mph
14) 0.06m - 37(9:50/m) 163/173bpm 9cal 6.1/11.61mph
15) 0.2m - 1:02(5:11/m) 164/173bpm 16cal 11.56/11.92mph
16) 0.06m - 37(9:46/m) 164/173bpm 9cal 6.14/11.65mph
17) 0.2m - 1:01(4:56/m) 167/175bpm 16cal 12.15/12.15mph
18) 0.07m - 39(9:39/m) 165/175bpm 10cal 6.21/12.02mph
19) 0.2m - 1:00(4:59/m) 167/175bpm 15cal 12.06/12.4mph
20) 0.07m - 38(9:39/m) 167/175bpm 10cal 6.21/12.02mph
21) 0.2m - 1:02(5:09/m) 166/172bpm 16cal 11.64/11.86mph
22) 0.06m - 39(10:20/m) 164/172bpm 10cal 5.81/11.59mph
23) 0.2m - 1:02(5:12/m) 166/173bpm 16cal 11.52/11.59mph
24) 0.07m - 37(9:21/m) 165/174bpm 9cal 6.42/11.5mph
25) 0.2m - 1:02(5:16/m) 167/174bpm 16cal 11.39/11.69mph
26) 0.07m - 40(9:44/m) 166/174bpm 10cal 6.17/11.37mph
27) 0.19m - 1:03(5:24/m) 166/173bpm 16cal 11.11/11.29mph
28) 0.06m - 38(10:01/m) 164/173bpm 9cal 5.99/10.94mph
29) 0.2m - 58(4:57/m) 168/178bpm 15cal 12.11/12.5mph
30) 0.12m - 1:03(9:06/m) 163/178bpm 16cal 6.59/12.23mph
300m reps x 15 with 100m jog recovery. Easy paced.
===
1) 0.2m - 1:03(5:18/m) 140/160bpm 11cal 11.32/12.25mph
2) 0.07m - 38(9:33/m) 151/160bpm 9cal 6.28/10.83mph
3) 0.2m - 1:02(5:09/m) 159/167bpm 15cal 11.67/11.88mph
4) 0.07m - 38(9:21/m) 155/166bpm 9cal 6.42/11.46mph
5) 0.2m - 1:02(5:10/m) 159/167bpm 15cal 11.63/11.86mph
6) 0.07m - 37(9:20/m) 158/168bpm 9cal 6.43/11.46mph
7) 0.2m - 1:04(5:29/m) 161/168bpm 16cal 10.95/11.08mph
8) 0.07m - 38(9:42/m) 156/167bpm 9cal 6.18/10.98mph
9) 0.2m - 1:03(5:19/m) 162/170bpm 16cal 11.27/11.81mph
10) 0.06m - 38(9:50/m) 160/170bpm 9cal 6.1/11.17mph
11) 0.2m - 1:02(5:17/m) 163/170bpm 16cal 11.36/11.52mph
12) 0.07m - 38(9:30/m) 161/170bpm 9cal 6.31/11.52mph
13) 0.2m - 1:02(5:11/m) 165/173bpm 16cal 11.57/11.71mph
14) 0.06m - 37(9:50/m) 163/173bpm 9cal 6.1/11.61mph
15) 0.2m - 1:02(5:11/m) 164/173bpm 16cal 11.56/11.92mph
16) 0.06m - 37(9:46/m) 164/173bpm 9cal 6.14/11.65mph
17) 0.2m - 1:01(4:56/m) 167/175bpm 16cal 12.15/12.15mph
18) 0.07m - 39(9:39/m) 165/175bpm 10cal 6.21/12.02mph
19) 0.2m - 1:00(4:59/m) 167/175bpm 15cal 12.06/12.4mph
20) 0.07m - 38(9:39/m) 167/175bpm 10cal 6.21/12.02mph
21) 0.2m - 1:02(5:09/m) 166/172bpm 16cal 11.64/11.86mph
22) 0.06m - 39(10:20/m) 164/172bpm 10cal 5.81/11.59mph
23) 0.2m - 1:02(5:12/m) 166/173bpm 16cal 11.52/11.59mph
24) 0.07m - 37(9:21/m) 165/174bpm 9cal 6.42/11.5mph
25) 0.2m - 1:02(5:16/m) 167/174bpm 16cal 11.39/11.69mph
26) 0.07m - 40(9:44/m) 166/174bpm 10cal 6.17/11.37mph
27) 0.19m - 1:03(5:24/m) 166/173bpm 16cal 11.11/11.29mph
28) 0.06m - 38(10:01/m) 164/173bpm 9cal 5.99/10.94mph
29) 0.2m - 58(4:57/m) 168/178bpm 15cal 12.11/12.5mph
30) 0.12m - 1:03(9:06/m) 163/178bpm 16cal 6.59/12.23mph
1:03 38 1:02 38 1:02 37 1:04 38 1:03 38 1:02 38 1:02 37 1:02 37 1:01 39 1:00 38 1:02 39 1:02 37 1:02 40 1:03 38 58 1:03
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 20 | 20 | 5:22 | 118 92-141 | 632 | 180 118-202 |
0.13 | 41 | 20 | 5:28 | 149 143-154 | 814 | 198 194-198 |
0.19 | 59 | 19 | 5:00 | 157 155-160 | 785 | 198 194-200 |
0.25 | 1:33 | 33 | 8:55 | 151 141-160 | 1346 | 181 172-198 |
0.31 | 1:56 | 23 | 6:06 | 149 141-156 | 910 | 191 172-204 |
0.38 | 2:15 | 20 | 5:14 | 161 159-164 | 842 | 204 204-206 |
0.44 | 2:34 | 18 | 4:55 | 165 164-167 | 813 | 204 202-206 |
0.50 | 3:04 | 31 | 8:11 | 160 150-166 | 1311 | 184 168-202 |
0.56 | 3:30 | 25 | 6:42 | 147 142-153 | 985 | 188 174-202 |
0.63 | 3:49 | 20 | 5:18 | 159 155-162 | 844 | 201 198-204 |
0.69 | 4:08 | 18 | 4:52 | 164 162-166 | 798 | 204 200-206 |
0.75 | 4:33 | 26 | 6:51 | 165 160-167 | 1131 | 188 174-200 |
0.81 | 5:02 | 29 | 7:44 | 152 148-157 | 1175 | 181 174-198 |
0.88 | 5:24 | 22 | 5:51 | 160 155-162 | 936 | 202 200-202 |
0.94 | 5:44 | 20 | 5:20 | 165 163-167 | 880 | 203 202-204 |
1.00 | 6:08 | 24 | 6:20 | 166 163-168 | 1051 | 192 176-200 |
1.06 | 6:41 | 33 | 8:49 | 150 144-160 | 1322 | 176 172-182 |
1.13 | 7:02 | 21 | 5:34 | 157 151-162 | 875 | 201 198-206 |
1.19 | 7:22 | 20 | 5:14 | 166 163-167 | 868 | 202 200-204 |
1.25 | 7:42 | 21 | 5:31 | 169 168-170 | 933 | 200 198-202 |
1.31 | 8:19 | 37 | 9:46 | 158 148-170 | 1542 | 177 172-194 |
1.38 | 8:40 | 21 | 5:41 | 156 151-161 | 885 | 198 186-204 |
1.44 | 9:00 | 20 | 5:13 | 165 162-168 | 862 | 202 200-204 |
1.50 | 9:19 | 19 | 5:04 | 169 168-170 | 855 | 202 200-204 |
1.56 | 9:52 | 33 | 8:54 | 162 152-170 | 1440 | 180 170-200 |
1.63 | 10:15 | 23 | 6:08 | 154 149-161 | 946 | 191 176-204 |
1.69 | 10:35 | 20 | 5:15 | 166 163-169 | 870 | 205 204-206 |
1.75 | 10:54 | 19 | 5:04 | 170 170-172 | 863 | 202 200-204 |
1.81 | 11:24 | 31 | 8:08 | 168 160-173 | 1367 | 185 174-200 |
1.88 | 11:51 | 27 | 7:07 | 154 151-158 | 1096 | 182 174-198 |
1.94 | 12:11 | 20 | 5:20 | 163 160-165 | 869 | 203 200-204 |
2.00 | 12:30 | 19 | 4:59 | 169 166-172 | 842 | 201 200-202 |
2.06 | 12:55 | 26 | 6:50 | 171 167-173 | 1168 | 190 174-202 |
2.13 | 13:25 | 29 | 7:48 | 157 152-164 | 1224 | 178 172-198 |
2.19 | 13:44 | 20 | 5:16 | 165 161-168 | 869 | 203 202-206 |
2.25 | 14:02 | 18 | 4:49 | 171 169-173 | 823 | 202 200-202 |
2.31 | 14:22 | 19 | 5:12 | 174 174-175 | 905 | 201 200-202 |
2.38 | 14:58 | 36 | 9:44 | 161 152-171 | 1566 | 173 170-174 |
2.44 | 15:17 | 19 | 5:00 | 161 154-166 | 804 | 199 186-204 |
2.50 | 15:36 | 18 | 4:55 | 170 168-172 | 836 | 203 202-204 |
2.56 | 15:54 | 18 | 4:49 | 173 172-175 | 832 | 201 198-202 |
2.63 | 16:27 | 33 | 8:50 | 169 160-175 | 1493 | 180 172-196 |
2.69 | 16:51 | 24 | 6:26 | 157 154-162 | 1010 | 185 174-198 |
2.75 | 17:10 | 19 | 5:09 | 167 164-170 | 861 | 203 200-204 |
2.81 | 17:29 | 19 | 5:00 | 171 170-171 | 854 | 201 200-202 |
2.88 | 17:59 | 30 | 8:04 | 169 163-172 | 1362 | 186 174-200 |
2.94 | 18:26 | 27 | 7:11 | 157 153-161 | 1128 | 183 174-200 |
3.00 | 18:47 | 21 | 5:39 | 166 163-168 | 939 | 202 200-202 |
3.06 | 19:06 | 19 | 5:06 | 170 168-172 | 867 | 200 200-202 |
3.13 | 19:32 | 26 | 6:50 | 172 167-174 | 1175 | 192 174-200 |
3.19 | 20:02 | 30 | 8:03 | 158 155-164 | 1271 | 178 174-188 |
3.25 | 20:22 | 20 | 5:14 | 164 159-166 | 858 | 202 198-204 |
3.31 | 20:41 | 19 | 5:10 | 170 167-172 | 877 | 203 202-204 |
3.38 | 21:02 | 21 | 5:38 | 174 172-174 | 979 | 201 200-202 |
3.44 | 21:40 | 38 | 10:00 | 161 153-172 | 1611 | 172 170-174 |
3.50 | 22:00 | 20 | 5:25 | 161 156-166 | 871 | 198 188-202 |
3.56 | 22:20 | 19 | 5:12 | 169 166-170 | 878 | 203 200-204 |
3.63 | 22:40 | 21 | 5:32 | 172 170-173 | 952 | 199 198-200 |
3.69 | 23:17 | 36 | 9:39 | 165 153-173 | 1593 | 180 172-198 |
3.75 | 23:38 | 21 | 5:40 | 159 152-166 | 902 | 194 174-204 |
3.81 | 23:55 | 18 | 4:42 | 170 167-174 | 800 | 205 192-212 |
3.88 | 24:13 | 18 | 4:49 | 176 174-178 | 847 | 204 204-204 |
3.94 | 24:43 | 30 | 7:57 | 172 165-178 | 1368 | 182 172-202 |
4.00 | 25:19 | 36 | 9:31 | 154 147-162 | 1465 | 173 168-174 |
Heart
162/178max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
193 (212 max)
Stride Length: 132cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.8 | 193 | 4 | 25:19 | 6:20 |
Walk | 0.2 | 118 | 0 | 3 | 6:46 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:49 | 5:49 | 69.97 |
5km | 19:21 | 6:14 | 71.51 |
5M | 32:03 | 6:25 | 70.16 |
10km | 40:21 | 6:30 | 69.52 |
10M | 1:06:49 | 6:41 | 69.32 |
Half | 1:28:58 | 6:47 | 68.31 |
20M | 2:19:19 | 6:58 | 69.12 |
Mara | 3:05:30 | 7:05 | 69.22 |
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