Tue 30th Jun 2020 at 6:00pm by adysmith
Run > Intervals
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Time
34:10
-
Miles 4.50
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Min/mi 7:36
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Pacing
82%
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WAVA
65.22
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Stride(cm)
114
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Cals
422
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Cadence
187
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BPM
155
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%MHR
86.1
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B/mi 1176
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 6:43(6:43/m) 155/166bpm 83cal 8.93/10.44mph
2) 0.5m - 4:18(8:36/m) 150/162bpm 51cal 6.97/8.14mph
3) 1m - 7:58(7:58/m) 153/165bpm 96cal 7.53/9.41mph
4) 0.4m - 3:04(7:41/m) 155/160bpm 37cal 7.81/8.12mph
5) 1m - 7:43(7:43/m) 155/167bpm 96cal 7.77/10.23mph
6) 0.4m - 2:53(7:12/m) 164/168bpm 39cal 8.33/10.27mph
7) 0.2m - 1:30(7:39/m) 164/167bpm 20cal 7.84/8.56mph
===
1) 1m - 6:43(6:43/m) 155/166bpm 83cal 8.93/10.44mph
2) 0.5m - 4:18(8:36/m) 150/162bpm 51cal 6.97/8.14mph
3) 1m - 7:58(7:58/m) 153/165bpm 96cal 7.53/9.41mph
4) 0.4m - 3:04(7:41/m) 155/160bpm 37cal 7.81/8.12mph
5) 1m - 7:43(7:43/m) 155/167bpm 96cal 7.77/10.23mph
6) 0.4m - 2:53(7:12/m) 164/168bpm 39cal 8.33/10.27mph
7) 0.2m - 1:30(7:39/m) 164/167bpm 20cal 7.84/8.56mph
6:43 4:18 7:58 3:04 7:43 2:53 1:30
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 22 | 22 | 5:58 | 117 105-132 | 698 | 199 198-202 |
0.13 | 48 | 25 | 6:47 | 147 135-155 | 998 | 196 194-198 |
0.19 | 1:15 | 27 | 7:20 | 155 153-158 | 1136 | 193 192-194 |
0.25 | 1:40 | 25 | 6:41 | 157 157-158 | 1049 | 190 190-192 |
0.31 | 2:04 | 24 | 6:24 | 156 154-157 | 998 | 191 190-192 |
0.38 | 2:27 | 22 | 5:54 | 160 158-162 | 945 | 192 190-194 |
0.44 | 2:47 | 21 | 5:31 | 159 156-161 | 878 | 192 190-194 |
0.50 | 3:10 | 23 | 6:07 | 163 161-165 | 997 | 192 190-194 |
0.56 | 3:34 | 24 | 6:23 | 161 159-163 | 1028 | 193 192-196 |
0.63 | 3:59 | 25 | 6:40 | 159 158-160 | 1059 | 191 190-192 |
0.69 | 4:25 | 26 | 6:52 | 161 159-162 | 1106 | 192 190-192 |
0.75 | 4:53 | 28 | 7:30 | 160 159-161 | 1201 | 190 188-192 |
0.81 | 5:20 | 27 | 7:14 | 160 159-161 | 1156 | 190 188-190 |
0.88 | 5:47 | 27 | 7:07 | 158 157-159 | 1124 | 191 190-192 |
0.94 | 6:14 | 27 | 7:15 | 158 157-159 | 1146 | 191 188-192 |
1.00 | 6:42 | 28 | 7:31 | 158 155-161 | 1189 | 188 186-190 |
1.06 | 7:15 | 33 | 8:45 | 158 156-159 | 1383 | 181 170-190 |
1.13 | 7:59 | 44 | 11:44 | 147 136-162 | 1724 | 169 162-174 |
1.19 | 8:32 | 33 | 8:44 | 134 133-136 | 1171 | 178 172-182 |
1.25 | 9:03 | 31 | 8:21 | 140 136-146 | 1170 | 185 182-188 |
1.31 | 9:30 | 27 | 7:14 | 153 149-156 | 1106 | 189 186-192 |
1.38 | 10:00 | 30 | 7:55 | 158 156-161 | 1251 | 185 180-188 |
1.44 | 10:31 | 31 | 8:23 | 161 160-161 | 1350 | 186 186-186 |
1.50 | 11:00 | 29 | 7:43 | 160 159-162 | 1235 | 187 186-188 |
1.56 | 11:31 | 30 | 8:06 | 161 160-161 | 1303 | 187 184-190 |
1.63 | 11:59 | 29 | 7:37 | 160 160-161 | 1218 | 187 184-190 |
1.69 | 12:28 | 29 | 7:38 | 159 159-160 | 1213 | 189 188-190 |
1.75 | 12:59 | 31 | 8:21 | 158 157-159 | 1320 | 184 182-186 |
1.81 | 13:30 | 31 | 8:18 | 159 159-160 | 1319 | 183 182-184 |
1.88 | 14:01 | 31 | 8:12 | 160 160-161 | 1312 | 182 180-182 |
1.94 | 14:27 | 26 | 7:03 | 160 160-161 | 1127 | 184 182-186 |
2.00 | 14:51 | 23 | 6:14 | 158 157-159 | 985 | 186 186-188 |
2.06 | 15:15 | 24 | 6:23 | 158 156-159 | 1007 | 187 186-188 |
2.13 | 15:38 | 23 | 6:12 | 161 158-165 | 998 | 189 186-190 |
2.19 | 16:04 | 26 | 6:58 | 157 155-159 | 1095 | 187 182-188 |
2.25 | 16:45 | 41 | 10:49 | 148 138-154 | 1600 | 172 168-180 |
2.31 | 17:29 | 44 | 11:42 | 135 129-141 | 1580 | 171 168-178 |
2.38 | 18:02 | 33 | 8:50 | 131 129-135 | 1158 | 182 180-186 |
2.44 | 18:30 | 28 | 7:34 | 145 138-149 | 1098 | 189 188-190 |
2.50 | 18:58 | 28 | 7:35 | 153 153-155 | 1159 | 189 188-190 |
2.56 | 19:28 | 29 | 7:45 | 154 153-154 | 1194 | 190 186-192 |
2.63 | 19:53 | 26 | 6:52 | 154 153-155 | 1057 | 190 188-192 |
2.69 | 20:21 | 28 | 7:28 | 155 154-157 | 1157 | 190 188-192 |
2.75 | 20:52 | 31 | 8:14 | 156 155-156 | 1283 | 189 188-190 |
2.81 | 21:21 | 29 | 7:39 | 156 155-156 | 1192 | 188 184-190 |
2.88 | 21:51 | 30 | 8:07 | 157 156-159 | 1274 | 186 184-188 |
2.94 | 22:23 | 32 | 8:27 | 159 158-159 | 1344 | 188 184-192 |
3.00 | 22:51 | 28 | 7:31 | 161 160-162 | 1210 | 188 186-190 |
3.06 | 23:19 | 28 | 7:27 | 162 161-162 | 1208 | 189 188-190 |
3.13 | 23:45 | 26 | 7:01 | 163 161-164 | 1143 | 188 188-190 |
3.19 | 24:12 | 27 | 7:12 | 161 160-162 | 1159 | 188 188-188 |
3.25 | 24:41 | 29 | 7:38 | 160 159-160 | 1222 | 189 188-190 |
3.31 | 25:14 | 33 | 8:50 | 161 158-164 | 1421 | 181 168-188 |
3.38 | 26:05 | 51 | 13:36 | 143 132-155 | 1944 | 165 156-170 |
3.44 | 26:41 | 36 | 9:41 | 132 129-134 | 1278 | 177 164-180 |
3.50 | 27:13 | 31 | 8:20 | 142 136-148 | 1183 | 184 178-188 |
3.56 | 27:40 | 27 | 7:12 | 157 151-161 | 1131 | 187 186-188 |
3.63 | 28:05 | 25 | 6:40 | 161 159-163 | 1075 | 188 186-190 |
3.69 | 28:29 | 24 | 6:27 | 163 160-165 | 1052 | 188 188-190 |
3.75 | 28:52 | 23 | 6:12 | 162 161-164 | 1004 | 190 188-192 |
3.81 | 29:15 | 23 | 6:09 | 164 162-166 | 1008 | 191 190-192 |
3.88 | 29:38 | 23 | 6:01 | 165 163-166 | 991 | 193 192-194 |
3.94 | 30:01 | 23 | 6:10 | 166 164-167 | 1023 | 192 190-194 |
4.00 | 30:26 | 25 | 6:41 | 164 162-165 | 1096 | 189 188-190 |
4.06 | 30:57 | 31 | 8:11 | 163 162-164 | 1335 | 188 186-192 |
4.13 | 31:25 | 29 | 7:38 | 163 162-164 | 1245 | 189 188-192 |
4.19 | 31:54 | 29 | 7:43 | 163 161-164 | 1258 | 189 188-190 |
4.25 | 32:17 | 23 | 6:03 | 165 164-167 | 1000 | 189 188-190 |
4.31 | 32:44 | 27 | 7:15 | 165 164-166 | 1197 | 190 190-192 |
4.38 | 33:10 | 26 | 6:59 | 166 165-167 | 1159 | 192 190-194 |
4.44 | 33:39 | 29 | 7:38 | 164 163-165 | 1251 | 189 188-190 |
4.50 | 34:09 | 30 | 8:40 | 163 162-165 | 1413 | 187 186-190 |
Heart
155/167max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
187 (202 max)
Stride Length: 114cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 100.0 | 186 | 4.5 | 34:09 | 7:36 |
Walk | 0.0 | 0 | 0 | 0 | NAN:00:00 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:56 | 6:56 | 64.44 |
5km | 23:04 | 7:25 | 65.96 |
5M | 38:12 | 7:38 | 64.97 |
10km | 48:06 | 7:44 | 64.49 |
10M | 1:19:39 | 7:58 | 64.43 |
Half | 1:46:03 | 8:06 | 63.57 |
20M | 2:46:04 | 8:18 | 64.33 |
Mara | 3:41:06 | 8:26 | 64.43 |
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