Wed 18th Mar 2020 at 5:00pm by MAD Superman

Run > Intervals

  • Time
    59:57
  • Miles
    7.36
  • Min/mi
    8:09
  • Pacing
    14%
  • WAVA
    54.24
  • Stride(cm)
    117
  • Cals
    840
  • Cadence
    169
  • BPM
    172
  • %MHR
    100.3
  • B/mi
    1397
  • Surface
    Road

Notes & Comments

club intervals in bestwood. 4xrep hill in 56 56 55 57 2.29m tempo in 15:23 4xrep hill in 59 56 55 56

Split Summary
===
1) 1m - 8:17(8:17/m) 158/176bpm 110cal 7.25/7.83mph
2) 0.96m - 8:19(8:42/m) 169/179bpm 119cal 6.89/7.66mph
3) 0.11m - 56(8:41/m) 155/178bpm 10cal 6.9/6.78mph
4) 0.13m - 1:13(9:19/m) 168/174bpm 17cal 6.44/6.82mph
5) 0.11m - 56(8:16/m) 176/187bpm 13cal 7.25/7.2mph
6) 0.13m - 1:14(9:28/m) 182/187bpm 18cal 6.34/7.06mph
7) 0.11m - 55(7:56/m) 182/188bpm 14cal 7.57/8.87mph
8) 0.13m - 1:16(10:02/m) 173/178bpm 17cal 5.98/7.74mph
9) 0.11m - 57(8:18/m) 177/181bpm 14cal 7.23/8.2mph
10) 1m - 6:13(6:13/m) 179/187bpm 93cal 9.65/10.02mph
11) 1m - 7:17(7:17/m) 188/197bpm 115cal 8.24/9.83mph
12) 0.29m - 1:53(6:27/m) 188/192bpm 29cal 9.31/9.41mph
13) 0.12m - 59(8:22/m) 187/190bpm 15cal 7.18/9.35mph
14) 0.13m - 1:07(8:47/m) 187/190bpm 17cal 6.83/7.51mph
15) 0.11m - 56(8:24/m) 187/190bpm 14cal 7.15/8.29mph
16) 0.13m - 1:05(8:38/m) 186/189bpm 16cal 6.95/6.97mph
17) 0.11m - 55(8:02/m) 187/189bpm 14cal 7.48/8.56mph
18) 0.13m - 1:04(8:15/m) 185/187bpm 16cal 7.28/7.6mph
19) 0.12m - 56(8:01/m) 183/185bpm 14cal 7.48/8.77mph
20) 0m - 3(1:39:17/m) 110/110bpm 0.6/0.33mph
21) 1m - 9:21(9:21/m) 167/179bpm 116cal 6.42/7.2mph
22) 0.43m - 4:05(9:31/m) 167/172bpm 49cal 6.31/6.64mph
8:17 8:19 56 1:13 56 1:14 55 1:16 57 6:13 7:17 1:53 59 1:07 56 1:05 55 1:04 56 3 9:21 4:05

Pace

21% 21% 29% 14% 14% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.13 3:23 3:23 +2:23 27:00 150 99-175 4051 166 98-184
0.25 4:29 1:06 8:51 144 106-163 1274 180 174-182
0.38 5:29 1:01 8:04 166 161-168 1339 174 170-176
0.50 7:09 1:40 +39 13:17 162 144-176 2152 176 170-180
0.63 8:14 1:05 8:43 164 160-168 1429 172 166-178
0.75 9:16 1:02 8:14 163 157-166 1343 171 164-176
0.88 10:19 1:03 8:24 158 155-161 1327 173 168-176
1.00 11:19 1:00 7:59 162 158-167 1294 173 164-178
1.13 12:25 1:06 8:51 164 162-167 1452 174 170-178
1.25 13:54 1:29 +11 11:51 167 164-171 1979 170 164-176
1.38 14:54 1:00 8:00 171 169-175 1367 168 164-180
1.50 15:56 1:01 8:10 168 166-170 1372 170 164-178
1.63 17:02 1:07 8:53 167 165-171 1483 165 160-174
1.75 18:05 1:03 8:25 170 167-172 1432 165 164-168
1.88 19:10 1:05 8:36 174 172-176 1497 168 164-172
2.00 22:47 3:37 +2:47 28:58 151 119-177 4374 179 164-192
2.13 24:12 1:25 11:17 169 160-177 1907 170 114-184
2.25 25:12 1:00 8:02 170 168-175 1364 171 164-182
2.38 26:26 1:14 9:50 180 168-186 1770 169 156-182
2.50 27:22 57 7:32 185 181-188 1395 170 164-182
2.63 28:38 1:16 10:06 174 168-180 1758 157 112-182
2.75 29:39 1:01 8:10 176 173-180 1438 169 160-180
2.88 30:42 1:03 8:21 174 171-178 1454 171 164-180
3.00 31:26 44 5:50 175 171-179 1022 166 164-170
3.13 32:14 48 6:23 178 175-182 1137 168 164-172
3.25 33:00 46 6:07 180 175-184 1101 167 164-172
3.38 33:43 43 5:44 178 175-182 1021 168 166-172
3.50 34:25 43 5:43 180 178-182 1028 167 166-170
3.63 35:11 46 6:05 184 183-186 1120 167 166-170
3.75 35:59 48 6:27 182 176-187 1173 168 166-172
3.88 36:46 46 6:12 181 178-187 1121 168 166-170
4.00 37:36 50 6:38 184 179-189 1222 168 166-170
4.13 38:26 50 6:41 189 186-192 1265 168 166-170
4.25 39:17 51 6:51 189 185-194 1296 167 166-168
4.38 40:15 58 7:42 191 190-194 1471 172 166-176
4.50 41:25 1:10 9:18 191 188-194 1777 169 166-172
4.63 42:25 1:00 7:59 190 184-196 1517 171 164-178
4.75 43:16 51 6:48 185 178-191 1257 167 162-176
4.88 44:05 50 6:38 188 186-191 1247 167 164-168
5.00 44:54 48 6:26 187 184-188 1203 166 162-170
5.13 45:44 50 6:43 190 187-192 1275 168 164-178
5.25 46:53 1:09 9:15 187 183-189 1730 171 160-178
5.38 47:53 59 7:56 187 182-190 1483 168 162-180
5.50 49:03 1:11 9:25 186 183-189 1752 170 158-180
5.63 49:59 55 7:22 187 185-189 1378 170 164-182
5.75 51:05 1:06 8:49 185 183-189 1630 169 156-184
5.88 52:01 56 7:30 184 181-187 1380 169 164-178
6.00 57:26 5:25 +4:11 43:18 153 110-185 6625 170 166-180
6.13 58:44 1:19 10:29 165 159-171 1730 170 166-174
6.25 59:56 1:12 9:35 166 163-170 1591 165 162-172
6.38 1:01:01 1:04 8:33 175 171-178 1497 166 164-170
6.50 1:02:07 1:06 8:49 170 164-174 1499 169 162-174
6.63 1:03:09 1:03 8:22 166 163-169 1388 165 162-168
6.75 1:04:20 1:10 9:24 169 166-171 1588 168 164-174
6.87 1:05:33 1:14 9:48 167 165-170 1638 165 160-170
7.00 1:06:47 1:13 9:46 168 165-172 1640 166 164-170
7.12 1:07:59 1:13 9:42 166 163-169 1609 170 166-174
7.25 1:09:08 1:09 9:13 167 164-169 1539 168 164-174
7.36 1:10:09 1:01 9:17 168 165-171 1561 169 166-170

Heart

172/196max
  • Show Beats/Mile

Cadence

169 (192 max) Stride Length: 117cm Run: 98.8% Walk: 1.2%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:24 5:38 54.60% More
800m 2:56 5:54 59.78% More
1km 3:41 5:56 62.24% More
Mile 6:04 6:04 65.21% More
5k 22:09 7:08 60.63% More
5 miles 41:38 8:20 52.36% More
10k 56:37 9:07 48.04% More

Predictions

Dist Time Per Mile WAVA
1M 6:48 6:48 58.13
5km 23:24 7:32 57.41
5M 39:20 7:52 55.43
10km 49:51 8:01 54.57
10M 1:23:45 8:23 53.62
Half 1:52:25 8:35 52.42
20M 2:58:21 8:55 52.36
Mara 3:59:25 9:08 52.01
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