Thu 30th Jul 2020 at 5:00am by lovingtherunning
Run > Intervals
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Time
41:28
-
Miles 4.00
-
Min/mi 10:22
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Pacing
67.6%
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WAVA
53.29
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Stride(cm)
86
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Cals
430
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Cadence
180
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BPM
147
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%MHR
85.7
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B/mi 1520
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 10:41(10:41/m) 132/154bpm 98cal 5.61/8.37mph
2) 1m - 9:56(9:56/m) 149/165bpm 106cal 6.04/9.2mph
3) 1m - 10:21(10:21/m) 151/176bpm 110cal 5.79/8.35mph
4) 1m - 10:29(10:29/m) 156/166bpm 116cal 5.72/8.01mph
===
1) 1m - 10:41(10:41/m) 132/154bpm 98cal 5.61/8.37mph
2) 1m - 9:56(9:56/m) 149/165bpm 106cal 6.04/9.2mph
3) 1m - 10:21(10:21/m) 151/176bpm 110cal 5.79/8.35mph
4) 1m - 10:29(10:29/m) 156/166bpm 116cal 5.72/8.01mph
10:41 9:56 10:21 10:29
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 47 | 47 | 12:36 | 97 77-116 | 1222 | 171 124-176 |
0.13 | 1:34 | 47 | 12:25 | 124 117-131 | 1539 | 176 172-178 |
0.19 | 2:16 | 42 | 11:11 | 135 133-136 | 1510 | 175 172-176 |
0.25 | 3:01 | 45 | 12:01 | 133 132-134 | 1598 | 176 174-176 |
0.31 | 3:40 | 39 | 10:20 | 126 122-130 | 1301 | 176 174-176 |
0.38 | 4:25 | 46 +6 | 12:12 | 125 121-128 | 1526 | 176 176-176 |
0.44 | 5:06 | 41 | 10:51 | 119 118-120 | 1291 | 176 172-178 |
0.50 | 5:45 | 39 | 10:31 | 128 121-135 | 1347 | 179 176-182 |
0.56 | 6:22 | 37 | 9:49 | 134 134-135 | 1316 | 180 178-182 |
0.63 | 7:03 | 41 | 10:50 | 141 138-143 | 1528 | 180 178-182 |
0.69 | 7:42 | 39 | 10:30 | 144 142-145 | 1513 | 181 178-184 |
0.75 | 8:21 | 39 | 10:16 | 139 137-140 | 1428 | 182 178-186 |
0.81 | 8:56 | 35 | 9:24 | 143 140-144 | 1345 | 189 186-190 |
0.88 | 9:32 | 36 | 9:41 | 147 145-149 | 1423 | 188 186-190 |
0.94 | 10:10 | 37 | 9:54 | 152 151-154 | 1504 | 189 188-190 |
1.00 | 11:43 | 1:33 +57 | 24:50 | 138 109-154 | 3426 | 173 120-190 |
1.06 | 12:17 | 34 | 9:07 | 125 112-129 | 1139 | 189 178-198 |
1.13 | 12:52 | 35 | 9:25 | 140 131-149 | 1318 | 193 178-198 |
1.19 | 13:30 | 38 | 10:07 | 151 148-154 | 1527 | 183 176-190 |
1.25 | 14:06 | 36 | 9:30 | 156 153-157 | 1482 | 187 176-196 |
1.31 | 14:41 | 35 | 9:19 | 160 159-162 | 1490 | 185 176-196 |
1.38 | 15:18 | 38 | 10:02 | 161 159-162 | 1615 | 183 178-186 |
1.44 | 15:55 | 37 | 9:50 | 160 158-163 | 1574 | 184 178-194 |
1.50 | 16:32 | 37 | 9:49 | 161 159-163 | 1581 | 183 178-192 |
1.56 | 17:49 | 1:18 +47 | 20:40 | 142 128-165 | 2936 | 191 186-192 |
1.63 | 18:32 | 42 | 11:18 | 142 137-147 | 1606 | 169 136-196 |
1.69 | 19:12 | 40 | 10:42 | 147 140-153 | 1572 | 180 136-196 |
1.75 | 19:53 | 41 | 10:55 | 142 137-146 | 1551 | 175 136-196 |
1.81 | 20:27 | 35 | 9:13 | 147 141-152 | 1356 | 194 190-196 |
1.88 | 21:04 | 37 | 9:49 | 147 143-149 | 1442 | 175 138-196 |
1.94 | 21:44 | 40 | 10:41 | 149 145-155 | 1591 | 165 134-198 |
2.00 | 22:26 | 41 | 11:00 | 152 147-159 | 1672 | 182 132-196 |
2.06 | 23:00 | 35 | 9:18 | 151 147-158 | 1405 | 195 194-198 |
2.13 | 24:35 | 1:34 +59 | 25:05 | 131 114-153 | 3285 | 196 192-200 |
2.19 | 25:18 | 43 | 11:29 | 148 141-156 | 1698 | 181 120-200 |
2.25 | 25:49 | 32 | 8:31 | 149 141-157 | 1268 | 196 190-200 |
2.31 | 26:33 | 44 | 11:40 | 156 149-161 | 1820 | 166 130-198 |
2.38 | 27:14 | 40 | 10:45 | 159 155-164 | 1710 | 197 196-198 |
2.44 | 27:49 | 36 | 9:35 | 157 154-160 | 1504 | 196 190-198 |
2.50 | 28:31 | 41 | 11:03 | 164 155-171 | 1813 | 180 130-196 |
2.56 | 29:02 | 31 | 8:17 | 162 157-167 | 1341 | 195 194-196 |
2.63 | 30:38 | 1:36 +1:00 | 25:41 | 158 123-175 | 4059 | 171 120-194 |
2.69 | 31:30 | 51 | 13:43 | 138 122-150 | 1892 | 189 132-196 |
2.75 | 32:06 | 37 | 9:48 | 147 142-153 | 1439 | 169 124-196 |
2.81 | 32:44 | 38 | 10:08 | 148 144-153 | 1500 | 163 124-190 |
2.88 | 33:26 | 42 | 11:09 | 150 146-156 | 1673 | 179 128-192 |
2.94 | 34:08 | 41 | 11:02 | 155 148-162 | 1709 | 163 132-196 |
3.00 | 34:48 | 40 | 10:41 | 155 148-164 | 1655 | 179 130-196 |
3.06 | 35:19 | 31 | 8:19 | 155 150-160 | 1289 | 196 194-198 |
3.13 | 35:58 | 39 | 10:23 | 154 151-158 | 1600 | 186 138-196 |
3.19 | 37:38 | 1:40 +55 | 26:47 | 148 125-164 | 3963 | 187 120-198 |
3.25 | 38:16 | 38 | 10:00 | 139 131-150 | 1391 | 186 180-192 |
3.31 | 39:10 | 54 | 14:27 | 156 153-159 | 2255 | 136 120-182 |
3.38 | 39:55 | 45 | 12:08 | 150 148-152 | 1819 | 179 176-182 |
3.44 | 40:32 | 37 | 9:52 | 154 153-155 | 1519 | 181 180-182 |
3.50 | 41:08 | 36 | 9:30 | 156 155-156 | 1482 | 181 178-186 |
3.56 | 41:53 | 45 | 12:00 | 160 158-161 | 1920 | 181 176-188 |
3.63 | 42:32 | 39 | 10:22 | 160 160-160 | 1660 | 185 182-188 |
3.69 | 43:08 | 36 | 9:37 | 165 162-166 | 1585 | 185 178-188 |
3.75 | 43:43 | 35 | 9:21 | 162 159-165 | 1515 | 180 178-184 |
3.81 | 44:19 | 36 | 9:28 | 161 159-162 | 1525 | 188 186-188 |
3.88 | 44:55 | 36 | 9:43 | 162 161-164 | 1573 | 181 178-186 |
3.94 | 45:33 | 38 | 10:02 | 160 159-161 | 1607 | 184 180-188 |
4.00 | 46:12 | 40 | 10:34 | 165 162-166 | 1742 | 183 178-188 |
Heart
147/175max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
180 (200 max)
Stride Length: 86cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 78.4 | 187 | 3.6 | 35:36 | 10:35 |
Walk | 15.5 | 130 | 0.4 | 7:37 | 21:40 |
Pause | 6.1 | - | - | 3:00 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:39 | 8:39 | 56.39 |
5km | 31:10 | 10:02 | 54.68 |
5M | 53:22 | 10:40 | 52.16 |
10km | 1:08:13 | 10:59 | 51.11 |
10M | 1:56:47 | 11:41 | 49.23 |
Half | 2:38:27 | 12:06 | 47.42 |
20M | 4:15:35 | 12:47 | 46.31 |
Mara | 5:46:47 | 13:14 | 45.24 |
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