Wed 1st Jul 2020 at 8:00pm by Jon_P
Run > Intervals
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Time
58:24
-
Miles 6.87
-
Min/mi 8:30
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Pacing
85%
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WAVA
55.21
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Stride(cm)
112
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Cals
672
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Cadence
169
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BPM
150
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%MHR
85.9
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B/mi 1271
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Surface
Road
Notes & Comments
WU - 5mins easy Zn1, 5mins Zn2, 3x's 20secs strides, 2mins easy - (15mins)
MS - 4x's 5mins @ Zn4/5, w/4mins easy jog recovery
WD - 5mins easy Zn1/2 Endurance
MS - 4x's 5mins @ Zn4/5, w/4mins easy jog recovery
WD - 5mins easy Zn1/2 Endurance
5:00 5:00 20 40 20 40 20 40 2:00 4:23 37 4:00 4:18 42 4:00 4:27 33 4:00 4:32 28 4:00 5:00 2:18 6
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 34 | 34 | 9:08 | 109 87-133 | 996 | 164 118-238 |
0.13 | 1:12 | 38 | 10:11 | 132 128-135 | 1345 | 157 154-160 |
0.19 | 1:49 | 36 | 9:39 | 135 132-138 | 1303 | 159 156-160 |
0.25 | 2:23 | 35 | 9:15 | 136 133-139 | 1257 | 159 156-162 |
0.31 | 2:59 | 35 | 9:28 | 137 135-139 | 1296 | 160 158-162 |
0.38 | 3:32 | 33 | 8:51 | 139 137-141 | 1231 | 162 162-162 |
0.44 | 4:07 | 35 | 9:18 | 140 138-142 | 1302 | 162 160-162 |
0.50 | 4:42 | 35 | 9:17 | 139 137-141 | 1290 | 163 162-164 |
0.56 | 5:18 | 36 | 9:39 | 139 137-143 | 1341 | 162 160-166 |
0.63 | 5:53 | 36 | 9:30 | 135 129-144 | 1281 | 162 160-164 |
0.69 | 6:28 | 34 | 9:11 | 133 130-135 | 1222 | 162 160-164 |
0.75 | 7:02 | 34 | 9:10 | 130 127-136 | 1193 | 162 160-166 |
0.81 | 7:39 | 37 | 9:49 | 130 127-132 | 1277 | 162 160-164 |
0.88 | 8:15 | 36 | 9:34 | 129 124-136 | 1234 | 163 162-164 |
0.94 | 8:52 | 37 | 9:44 | 129 127-131 | 1256 | 163 160-166 |
1.00 | 9:31 | 39 | 10:29 | 130 128-132 | 1363 | 163 160-164 |
1.06 | 10:06 | 35 | 9:15 | 131 129-133 | 1211 | 165 160-176 |
1.13 | 10:37 | 32 | 8:27 | 137 133-139 | 1157 | 170 162-176 |
1.19 | 11:08 | 31 | 8:17 | 141 138-143 | 1168 | 164 160-176 |
1.25 | 11:36 | 28 | 7:24 | 143 140-144 | 1058 | 177 162-182 |
1.31 | 12:08 | 32 | 8:30 | 140 138-143 | 1189 | 166 162-180 |
1.38 | 12:40 | 32 | 8:36 | 143 142-145 | 1230 | 171 156-184 |
1.44 | 13:14 | 34 | 8:57 | 145 142-148 | 1297 | 161 158-164 |
1.50 | 13:47 | 33 | 8:51 | 146 144-147 | 1291 | 163 162-164 |
1.56 | 14:24 | 37 | 9:50 | 147 144-149 | 1447 | 162 154-166 |
1.63 | 14:58 | 34 | 9:00 | 148 144-152 | 1333 | 165 162-168 |
1.69 | 15:24 | 26 | 7:03 | 152 150-154 | 1072 | 174 164-178 |
1.75 | 15:50 | 26 | 6:53 | 151 150-153 | 1040 | 177 174-178 |
1.81 | 16:17 | 27 | 7:17 | 150 150-152 | 1093 | 176 174-176 |
1.88 | 16:43 | 25 | 6:47 | 155 148-158 | 1051 | 175 174-176 |
1.94 | 17:09 | 27 | 7:08 | 156 154-157 | 1112 | 175 174-176 |
2.00 | 17:39 | 29 | 7:48 | 154 152-156 | 1202 | 175 174-176 |
2.06 | 18:06 | 27 | 7:12 | 152 150-155 | 1094 | 175 174-178 |
2.13 | 18:31 | 25 | 6:41 | 152 150-153 | 1015 | 174 174-176 |
2.19 | 18:57 | 26 | 6:58 | 151 149-152 | 1052 | 174 172-176 |
2.25 | 19:23 | 26 | 6:56 | 151 149-154 | 1047 | 173 172-176 |
2.31 | 19:49 | 26 | 7:00 | 152 150-153 | 1063 | 174 172-174 |
2.38 | 20:23 | 34 | 9:00 | 154 151-156 | 1385 | 166 158-176 |
2.44 | 20:58 | 35 | 9:28 | 156 154-157 | 1477 | 165 164-166 |
2.50 | 21:33 | 35 | 9:15 | 155 153-157 | 1434 | 163 162-164 |
2.56 | 22:07 | 34 | 9:11 | 154 153-155 | 1413 | 164 164-166 |
2.63 | 22:41 | 34 | 8:59 | 154 152-155 | 1383 | 165 164-168 |
2.69 | 23:15 | 34 | 9:04 | 154 151-156 | 1397 | 165 162-168 |
2.75 | 23:50 | 35 | 9:22 | 154 152-155 | 1441 | 164 162-166 |
2.81 | 24:19 | 29 | 7:36 | 155 154-157 | 1178 | 172 164-178 |
2.88 | 24:45 | 26 | 6:59 | 154 154-155 | 1076 | 177 176-178 |
2.94 | 25:12 | 27 | 7:07 | 154 153-157 | 1097 | 176 174-176 |
3.00 | 25:39 | 27 | 7:17 | 156 154-158 | 1137 | 178 176-180 |
3.06 | 26:05 | 26 | 6:56 | 154 152-156 | 1067 | 179 176-182 |
3.13 | 26:29 | 24 | 6:24 | 152 150-154 | 973 | 179 176-182 |
3.19 | 26:54 | 25 | 6:45 | 151 149-153 | 1019 | 177 176-178 |
3.25 | 27:20 | 26 | 6:53 | 150 148-151 | 1032 | 175 174-176 |
3.31 | 27:46 | 26 | 6:55 | 153 151-155 | 1057 | 174 168-178 |
3.38 | 28:11 | 25 | 6:44 | 150 149-151 | 1011 | 174 174-176 |
3.44 | 28:39 | 27 | 7:20 | 149 145-152 | 1091 | 174 172-174 |
3.50 | 29:09 | 31 | 8:14 | 151 145-154 | 1244 | 170 156-176 |
3.56 | 29:47 | 38 | 10:01 | 155 152-157 | 1552 | 161 158-164 |
3.63 | 30:22 | 35 | 9:25 | 157 156-159 | 1477 | 164 162-168 |
3.69 | 30:58 | 35 | 9:28 | 158 157-159 | 1495 | 165 164-166 |
3.75 | 31:33 | 36 | 9:31 | 155 150-160 | 1476 | 164 162-166 |
3.81 | 32:09 | 36 | 9:32 | 151 147-154 | 1440 | 163 160-166 |
3.88 | 32:47 | 37 | 9:59 | 152 150-154 | 1519 | 162 158-164 |
3.94 | 33:19 | 33 | 8:44 | 154 152-155 | 1344 | 169 162-176 |
4.00 | 33:47 | 28 | 7:24 | 156 155-158 | 1153 | 176 174-178 |
4.06 | 34:13 | 26 | 6:57 | 157 155-159 | 1092 | 179 174-182 |
4.13 | 34:37 | 24 | 6:25 | 156 153-158 | 1000 | 178 176-180 |
4.19 | 35:04 | 27 | 7:06 | 155 153-158 | 1100 | 176 174-182 |
4.25 | 35:30 | 26 | 6:51 | 154 153-156 | 1056 | 179 176-182 |
4.31 | 35:56 | 26 | 6:59 | 155 152-156 | 1081 | 180 176-182 |
4.38 | 36:23 | 27 | 7:14 | 148 145-149 | 1071 | 177 176-178 |
4.44 | 36:51 | 28 | 7:27 | 150 149-152 | 1117 | 178 176-180 |
4.50 | 37:19 | 28 | 7:34 | 150 148-151 | 1136 | 175 174-180 |
4.56 | 37:48 | 29 | 7:39 | 149 147-152 | 1140 | 179 176-184 |
4.62 | 38:19 | 31 | 8:17 | 151 148-153 | 1250 | 168 156-182 |
4.69 | 38:54 | 35 | 9:17 | 152 150-155 | 1412 | 163 158-164 |
4.75 | 39:29 | 35 | 9:16 | 154 151-159 | 1426 | 164 162-166 |
4.81 | 40:03 | 35 | 9:19 | 157 156-158 | 1462 | 165 164-166 |
4.87 | 40:41 | 37 | 9:56 | 156 154-158 | 1550 | 164 162-166 |
4.94 | 41:18 | 37 | 9:52 | 158 156-159 | 1558 | 164 162-164 |
5.00 | 41:54 | 37 | 9:49 | 160 158-162 | 1571 | 165 164-166 |
5.06 | 42:23 | 28 | 7:35 | 167 165-169 | 1267 | 176 164-182 |
5.12 | 42:49 | 26 | 6:54 | 160 156-168 | 1105 | 181 178-182 |
5.19 | 43:15 | 27 | 7:05 | 153 151-155 | 1084 | 176 174-176 |
5.25 | 43:43 | 28 | 7:24 | 153 152-156 | 1133 | 176 174-178 |
5.31 | 44:12 | 29 | 7:48 | 154 153-156 | 1201 | 175 172-178 |
5.38 | 44:40 | 28 | 7:22 | 156 154-157 | 1149 | 176 174-178 |
5.44 | 45:07 | 27 | 7:17 | 157 154-160 | 1143 | 177 174-182 |
5.50 | 45:35 | 27 | 7:16 | 158 157-160 | 1148 | 180 178-182 |
5.56 | 46:01 | 27 | 7:10 | 155 153-157 | 1110 | 178 176-182 |
5.63 | 46:29 | 28 | 7:27 | 155 153-159 | 1155 | 177 172-182 |
5.69 | 46:56 | 27 | 7:06 | 159 157-160 | 1129 | 182 182-182 |
5.75 | 47:30 | 34 | 9:07 | 155 154-158 | 1413 | 167 158-182 |
5.81 | 48:07 | 36 | 9:43 | 159 157-162 | 1545 | 164 162-166 |
5.88 | 48:44 | 37 | 9:50 | 161 159-163 | 1584 | 164 162-166 |
5.94 | 49:22 | 39 | 10:22 | 159 157-161 | 1648 | 163 160-166 |
6.00 | 50:03 | 41 | 10:54 | 159 157-160 | 1732 | 163 162-166 |
6.06 | 50:42 | 39 | 10:24 | 159 155-161 | 1654 | 163 160-168 |
6.13 | 51:16 | 33 | 8:53 | 158 155-160 | 1404 | 165 164-168 |
6.19 | 51:51 | 35 | 9:28 | 160 156-166 | 1515 | 166 164-168 |
6.25 | 52:25 | 34 | 9:09 | 163 160-166 | 1491 | 166 164-168 |
6.31 | 53:02 | 36 | 9:40 | 159 157-161 | 1536 | 166 166-166 |
6.38 | 53:39 | 37 | 9:52 | 157 153-159 | 1548 | 165 164-168 |
6.44 | 54:14 | 35 | 9:19 | 157 155-158 | 1462 | 166 164-168 |
6.50 | 54:49 | 35 | 9:21 | 157 155-160 | 1469 | 167 164-170 |
6.56 | 55:23 | 35 | 9:14 | 157 157-159 | 1449 | 165 164-166 |
6.63 | 56:00 | 37 | 9:46 | 154 149-159 | 1504 | 166 164-168 |
6.69 | 56:35 | 35 | 9:26 | 154 151-156 | 1454 | 166 164-168 |
6.75 | 57:11 | 36 | 9:32 | 155 153-157 | 1479 | 166 164-168 |
6.81 | 57:47 | 36 | 9:29 | 154 153-156 | 1461 | 165 164-166 |
6.87 | 58:24 | 37 | 10:18 | 155 153-158 | 1597 | 165 164-166 |
Cadence
169 (238 max)
Stride Length: 112cm
Run: 99.8%
Walk: 0.2%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:34 | 7:34 | 55.43 |
5km | 25:11 | 8:06 | 56.66 |
5M | 41:42 | 8:20 | 55.66 |
10km | 52:30 | 8:27 | 55.19 |
10M | 1:26:57 | 8:42 | 55.06 |
Half | 1:55:45 | 8:50 | 54.28 |
20M | 3:01:16 | 9:04 | 54.93 |
Mara | 4:01:21 | 9:13 | 55.01 |
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