Wed 1st Jul 2020 at 8:00pm by Jon_P

Run > Intervals

  • Time
    58:24
  • Miles
    6.87
  • Min/mi
    8:30
  • Pacing
    85%
  • WAVA
    55.21
  • Stride(cm)
    112
  • Cals
    672
  • Cadence
    169
  • BPM
    150
  • %MHR
    85.9
  • B/mi
    1271
  • 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
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

Pace

3% 37% 16% 16% 27%

Splits

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

Heart

150/169max
  • Show Beats/Mile

Cadence

169 (238 max) Stride Length: 112cm Run: 99.8% Walk: 0.2%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:40 6:42 48.60% More
800m 3:24 6:51 55.41% More
1km 4:17 6:54 57.49% More
Mile 7:36 7:36 55.20% More
5k 24:19 7:50 58.66% More
5 miles 40:25 8:05 57.43% More
10k 52:04 8:23 55.66% More

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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