Wed 1st Apr 2020 at 12:00pm by Honley Lion

Run > Intervals

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Time
52:04
Miles
6.60
Min/mi
7:53
Pacing
69%
WAVA
67.07
Stride(cm)
105
Cals
582
Cadence
194
BPM
132
%MHR
67.8
B/mi
1044
Surface
Road

Notes & Comments

Speedwork - 14 min warm up, 3 mins fast, 2 mins steady x 8

Split Summary
===
1) 1m - 8:59(8:59/m) 128/135bpm 99cal 6.68/8.47mph
2) 1m - 7:32(7:32/m) 122/133bpm 74cal 7.97/8.83mph
3) 1m - 7:55(7:55/m) 132/142bpm 89cal 7.59/8.72mph
4) 1m - 7:32(7:32/m) 135/138bpm 85cal 7.97/8.95mph
5) 1m - 7:58(7:58/m) 137/147bpm 92cal 7.53/9.08mph
6) 1m - 7:44(7:44/m) 139/145bpm 90cal 7.76/9.31mph
7) 0.6m - 4:26(7:21/m) 142/151bpm 53cal 8.17/9.31mph

8:59 7:32 7:55 7:32 7:58 7:44 4:26

Pace

13%

23%

16%

25%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	49	49 +8	12:57	112 83-131	1450	186 180-190
0.13	1:33	45	11:54	130 128-131	1547	177 174-180
0.19	2:15	42	11:09	130 129-132	1449	176 174-176
0.25	2:53	38	10:09	132 131-134	1339	178 176-180
0.31	3:30	37	9:46	132 131-133	1290	180 176-182
0.38	4:06	36	9:37	133 132-134	1279	186 184-188
0.44	4:39	33	8:56	133 133-134	1188	189 186-190
0.50	5:13	34	9:01	133 132-135	1200	188 180-194
0.56	5:45	32	8:33	124 121-128	1060	191 180-198
0.63	6:16	31	8:12	125 123-128	1024	196 194-200
0.69	6:44	28	7:28	129 128-130	963	194 192-196
0.75	7:12	28	7:32	128 127-131	963	193 188-196
0.81	7:38	26	6:50	129 128-129	881	195 194-196
0.88	8:05	28	7:24	127 122-134	940	195 194-196
0.94	8:37	32	8:28	124 122-125	1051	193 190-196
1.00	9:07	29	7:52	124 123-125	974	195 192-198
1.06	9:39	33	8:40	126 120-131	1093	191 190-194
1.13	10:08	29	7:44	112 108-118	866	193 192-198
1.19	10:38	30	7:58	120 119-122	957	194 192-198
1.25	11:07	29	7:50	122 121-123	956	193 192-194
1.31	11:36	28	7:30	123 122-124	922	196 194-200
1.38	12:04	28	7:30	123 121-124	922	198 196-200
1.44	12:32	28	7:34	122 121-123	922	198 196-200
1.50	13:00	28	7:32	124 124-125	934	197 196-200
1.56	13:27	27	7:11	124 123-125	890	194 192-196
1.63	13:59	32	8:34	122 120-123	1046	192 186-198
1.69	15:51	1:51 +1:25	29:43	104 94-119	3091	202 190-204
1.75	16:19	28	7:30	122 117-125	914	203 200-204
1.81	16:46	27	7:16	126 122-127	915	202 200-204
1.88	17:12	26	6:56	125 125-126	867	201 200-204
1.94	17:37	25	6:33	126 125-127	824	200 196-202
2.00	18:02	26	6:48	129 126-133	878	200 198-202
2.06	18:29	27	7:05	139 136-141	984	198 196-200
2.13	19:02	34	9:00	134 133-135	1207	182 174-198
2.19	19:37	34	9:07	133 131-134	1211	185 180-190
2.25	20:10	34	8:57	132 131-133	1180	190 188-192
2.31	20:40	30	7:59	132 131-133	1054	196 192-200
2.38	21:08	28	7:22	132 131-132	971	199 198-200
2.44	21:34	27	7:07	133 132-135	947	199 196-202
2.50	22:02	28	7:21	132 131-132	971	198 196-200
2.56	22:29	27	7:15	132 132-133	957	196 194-198
2.63	22:57	28	7:20	133 132-134	976	197 194-198
2.69	23:24	27	7:19	135 134-136	988	195 194-196
2.75	24:02	38	10:01	134 131-136	1342	179 136-190
2.81	24:33	31	8:13	125 122-130	1027	190 188-192
2.88	25:03	30	8:02	124 122-127	997	192 188-194
2.94	25:31	28	7:27	128 125-131	954	196 196-198
3.00	25:57	27	7:07	133 132-134	947	200 198-200
3.06	26:22	25	6:37	132 131-132	873	198 198-200
3.13	26:48	26	6:50	134 133-134	916	199 196-202
3.19	27:13	26	6:52	134 133-134	921	197 194-198
3.25	27:40	26	6:59	136 135-138	950	200 198-202
3.31	28:06	26	7:00	137 136-138	959	196 194-198
3.38	28:38	32	8:32	133 132-134	1134	188 178-196
3.44	29:11	33	8:50	132 131-133	1165	187 182-192
3.50	29:43	32	8:38	132 131-133	1139	192 188-194
3.56	30:14	31	8:13	134 132-135	1102	193 192-194
3.63	30:43	29	7:38	136 135-138	1038	196 194-198
3.69	31:11	28	7:28	136 135-138	1015	198 196-200
3.75	31:39	29	7:39	137 135-138	1047	197 196-198
3.81	32:06	26	7:02	136 135-137	956	198 196-200
3.88	32:34	28	7:23	136 134-137	1005	197 196-198
3.94	33:00	27	7:07	135 133-136	961	196 194-198
4.00	33:29	29	7:37	136 135-137	1036	196 192-202
4.06	34:05	36	9:39	136 134-137	1313	174 132-198
4.13	34:37	32	8:33	133 132-135	1138	192 190-194
4.19	35:10	32	8:40	135 133-136	1170	193 192-198
4.25	35:38	28	7:31	136 136-137	1022	195 194-198
4.31	36:04	26	7:04	137 136-138	967	199 196-202
4.38	36:31	27	7:11	138 136-139	992	199 198-200
4.44	36:59	27	7:18	137 135-138	1001	199 198-200
4.50	37:24	26	6:53	137 137-138	942	198 196-200
4.56	37:51	27	7:04	135 133-137	955	193 192-194
4.62	38:19	28	7:27	143 136-147	1065	196 192-200
4.69	38:55	36	9:41	141 139-143	1365	175 134-198
4.75	39:28	33	8:52	136 131-140	1205	193 188-196
4.81	39:59	31	8:17	138 137-139	1144	194 192-196
4.87	40:30	30	8:01	139 138-140	1114	192 192-194
4.94	40:59	29	7:51	138 137-138	1084	195 194-196
5.00	41:26	27	7:20	139 139-140	1018	196 194-198
5.06	41:53	27	7:11	139 138-139	998	197 196-198
5.12	42:20	26	7:01	141 140-142	990	195 194-196
5.19	42:48	29	7:37	140 139-141	1066	196 194-198
5.25	43:13	25	6:42	140 138-141	938	200 200-202
5.31	43:44	31	8:16	140 138-142	1158	186 136-198
5.38	44:22	38	10:00	136 134-138	1361	179 136-194
5.44	44:54	32	8:37	135 131-138	1164	195 194-196
5.50	45:24	30	8:02	138 137-139	1108	196 194-196
5.56	45:50	26	6:52	139 138-140	956	200 194-204
5.63	46:17	27	7:14	140 138-141	1013	201 198-204
5.69	46:44	26	7:04	140 139-141	989	200 198-200
5.75	47:09	26	6:49	140 139-141	953	198 196-198
5.81	47:37	28	7:30	141 139-144	1057	197 190-200
5.88	48:03	25	6:45	139 138-141	939	198 196-200
5.94	48:29	26	6:53	140 138-142	964	199 198-200
6.00	49:11	42	11:13	135 131-139	1515	168 136-200
6.06	49:42	32	8:28	134 130-139	1134	195 194-196
6.13	50:16	34	9:03	140 138-142	1266	193 190-194
6.19	50:45	29	7:38	146 141-151	1114	196 188-200
6.25	51:11	26	6:57	148 147-149	1029	199 198-200
6.31	51:38	27	7:10	144 144-145	1031	196 196-198
6.38	52:04	26	6:59	143 143-144	999	197 196-198
6.44	52:32	28	7:26	145 145-147	1077	198 194-200
6.50	52:58	26	6:54	145 144-145	1002	199 198-200
6.56	53:22	24	6:23	143 141-144	912	199 196-200
6.60	53:37	15	6:13	143 143-143	889	202 202-202

Heart

132/151max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

194 (204 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.5	194	6.5	50:36	8:01
Walk	2.9	136	0.1	1:36	14:34
Pause	2.6	-	-	1:25	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:41	6:48	52.45%	More
800m	3:31	7:05	60.20%	More
1km	4:33	7:20	60.66%	More
Mile	7:25	7:25	63.35%	More
5k	23:46	7:39	67.34%	More
5 miles	39:49	7:58	65.74%	More
10k	49:23	7:57	66.32%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:47	6:47	69.25
5km	23:05	7:26	69.36
5M	38:35	7:43	67.84
10km	48:47	7:51	67.13
10M	1:21:32	8:09	66.54
Half	1:49:08	8:20	65.35
20M	2:52:19	8:37	65.58
Mara	3:50:38	8:48	65.34

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