Wed 18th Mar 2020 at 5:00pm by MAD Superman
Run > Intervals
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Time
59:57
-
Miles 7.36
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Min/mi 8:09
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Pacing
14%
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WAVA
54.24
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Stride(cm)
117
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Cals
840
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Cadence
169
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BPM
172
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%MHR
100.3
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B/mi 1397
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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
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
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 |
Cadence
169 (192 max)
Stride Length: 117cm
Run: 98.8%
Walk: 1.2%
Cadence Chart
Cadence Bands
Benchmarks
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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