Thu 12th Mar 2020 at 12:00pm by shellbelle68
Run > Intervals
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Time
29:00
-
Miles 3.20
-
Min/mi 9:04
-
Pacing
47%
-
WAVA
59.24
-
Stride(cm)
99
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Cals
233
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Cadence
180
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BPM
140
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%MHR
82.2
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B/mi 1273
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Surface
Treadmill
Notes & Comments
K Reps
0.5m @ 6mph
5 x 1k @ 7.7mph with 2 min rec @ 3mph
Fet strong, pleased.
Split Summary
===
1) 1m - 9:44(9:44/m) 134/146bpm 75cal 6.16/0mph
2) 1m - 8:51(8:51/m) 144/152bpm 74cal 6.78/0mph
3) 1m - 8:43(8:43/m) 145/154bpm 69cal 6.88/0mph
4) 0.2m - 1:42(8:25/m) 154/156bpm 15cal 7.12/0mph
0.5m @ 6mph
5 x 1k @ 7.7mph with 2 min rec @ 3mph
Fet strong, pleased.
Split Summary
===
1) 1m - 9:44(9:44/m) 134/146bpm 75cal 6.16/0mph
2) 1m - 8:51(8:51/m) 144/152bpm 74cal 6.78/0mph
3) 1m - 8:43(8:43/m) 145/154bpm 69cal 6.88/0mph
4) 0.2m - 1:42(8:25/m) 154/156bpm 15cal 7.12/0mph
9:44 8:51 8:43 1:42
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 40 | 40 | 10:47 | 123 106-136 | 1327 | 168 166-170 |
0.13 | 1:21 | 40 | 10:41 | 135 133-137 | 1442 | 168 166-170 |
0.19 | 2:00 | 40 | 10:40 | 136 133-139 | 1450 | 169 168-170 |
0.25 | 2:40 | 40 | 10:37 | 137 135-138 | 1454 | 168 166-170 |
0.31 | 3:19 | 38 | 10:14 | 138 134-141 | 1412 | 171 170-174 |
0.38 | 3:58 | 39 | 10:23 | 135 134-137 | 1401 | 171 170-172 |
0.44 | 4:34 | 36 | 9:37 | 139 137-141 | 1337 | 173 172-174 |
0.50 | 5:09 | 35 | 9:27 | 142 138-146 | 1342 | 176 174-178 |
0.56 | 5:44 | 35 | 9:14 | 142 139-146 | 1312 | 178 178-178 |
0.63 | 6:18 | 35 | 9:14 | 136 129-141 | 1255 | 178 178-180 |
0.69 | 6:52 | 33 | 8:53 | 126 124-129 | 1120 | 178 176-178 |
0.75 | 7:25 | 34 | 9:00 | 131 128-134 | 1178 | 178 178-178 |
0.81 | 7:58 | 33 | 8:49 | 130 126-132 | 1146 | 178 178-180 |
0.88 | 8:32 | 34 | 9:00 | 132 129-135 | 1187 | 179 178-180 |
0.94 | 10:22 | 1:49 +1:29 | 29:09 | 136 116-142 | 3965 | 179 176-180 |
1.00 | 11:13 | 52 | 13:50 | 130 113-141 | 1799 | 177 176-178 |
1.06 | 11:49 | 35 | 9:27 | 144 141-148 | 1360 | 178 178-178 |
1.13 | 12:23 | 34 | 9:09 | 147 144-149 | 1345 | 180 178-182 |
1.19 | 12:57 | 33 | 8:56 | 147 146-148 | 1312 | 183 180-186 |
1.25 | 13:30 | 34 | 8:59 | 145 144-147 | 1302 | 181 180-182 |
1.31 | 14:03 | 33 | 8:42 | 142 139-145 | 1234 | 181 178-182 |
1.38 | 14:35 | 32 | 8:40 | 142 141-145 | 1230 | 181 180-182 |
1.44 | 15:08 | 33 | 8:43 | 144 142-147 | 1254 | 181 180-182 |
1.50 | 16:51 | 1:43 +1:18 | 27:35 | 136 127-145 | 3752 | 179 174-182 |
1.56 | 17:34 | 42 | 11:13 | 135 133-139 | 1513 | 180 178-182 |
1.63 | 18:08 | 35 | 9:16 | 141 139-142 | 1307 | 181 180-186 |
1.69 | 18:41 | 32 | 8:37 | 143 142-145 | 1232 | 185 182-186 |
1.75 | 19:13 | 33 | 8:47 | 145 143-147 | 1273 | 185 182-186 |
1.81 | 19:46 | 32 | 8:33 | 148 147-150 | 1265 | 188 188-190 |
1.88 | 20:18 | 32 | 8:36 | 149 146-152 | 1281 | 186 184-188 |
1.94 | 20:50 | 33 | 8:41 | 148 145-151 | 1284 | 185 182-188 |
2.00 | 21:22 | 32 | 8:25 | 150 149-151 | 1263 | 187 186-188 |
2.06 | 23:15 | 1:53 +1:20 | 30:09 | 138 111-150 | 4160 | 182 176-188 |
2.13 | 23:52 | 37 | 9:49 | 127 116-134 | 1246 | 180 178-182 |
2.19 | 24:26 | 34 | 9:07 | 141 134-145 | 1286 | 182 178-186 |
2.25 | 24:59 | 33 | 8:53 | 143 141-146 | 1271 | 182 178-186 |
2.31 | 25:32 | 33 | 8:45 | 149 148-152 | 1303 | 187 186-188 |
2.38 | 26:04 | 32 | 8:24 | 149 148-150 | 1252 | 187 186-188 |
2.44 | 26:33 | 29 | 7:51 | 152 150-153 | 1194 | 187 184-188 |
2.50 | 27:04 | 31 | 8:12 | 152 150-153 | 1246 | 182 178-186 |
2.56 | 27:34 | 30 | 7:57 | 153 152-154 | 1217 | 186 184-188 |
2.63 | 28:04 | 30 | 8:02 | 151 151-153 | 1212 | 186 184-188 |
2.69 | 29:52 | 1:49 +1:24 | 28:57 | 129 119-151 | 3734 | 181 180-182 |
2.75 | 30:36 | 44 | 11:48 | 139 134-144 | 1639 | 182 180-186 |
2.81 | 31:11 | 34 | 9:06 | 149 146-151 | 1356 | 183 182-186 |
2.88 | 31:44 | 33 | 8:49 | 152 151-153 | 1340 | 187 186-188 |
2.94 | 32:17 | 33 | 8:52 | 153 152-154 | 1358 | 186 184-188 |
3.00 | 32:50 | 33 | 8:43 | 153 153-154 | 1333 | 187 186-188 |
3.06 | 33:22 | 32 | 8:31 | 153 152-154 | 1303 | 188 186-190 |
3.13 | 33:53 | 31 | 8:19 | 154 153-155 | 1280 | 188 186-188 |
3.19 | 34:24 | 31 | 8:24 | 155 154-156 | 1301 | 188 186-188 |
3.20 | 34:31 | 7 +15 | 8:55 | 156 156-156 | 1392 | 188 188-188 |
Heart
140/156max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
180 (190 max)
Stride Length: 99cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.3 | 179 | 3.2 | 34:31 | 10:52 |
Walk | 0.0 | 0 | 0 | 0 | NAN:00:00 |
Pause | 0.7 | - | - | 15 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:27 | 8:27 | 56.45 |
5km | 28:06 | 9:03 | 59.31 |
5M | 46:33 | 9:19 | 58.45 |
10km | 58:36 | 9:26 | 58.13 |
10M | 1:37:02 | 9:42 | 57.86 |
Half | 2:09:12 | 9:52 | 56.77 |
20M | 3:22:19 | 10:07 | 57.06 |
Mara | 4:29:22 | 10:17 | 56.77 |
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