Tue 15th Sep 2020 at 6:00pm by McGettingThere

Run > Intervals
  • Time
    1:06:47
  • Miles
    7.74
  • Min/mi
    8:38
  • Pacing
    21%
  • WAVA
    55.68
  • Stride(cm)
    107
  • Cals
    693
  • Cadence
    175
  • BPM
    149
  • %MHR
    83.7
  • B/mi
    1286
  • Surface
    Road

Notes & Comments

PFRAC Speed work - good crew out tonight, JM, PM, MB, JB, AS, SP, MR.
Steady out to Magic wood and then intervals to the crossings 500m, 200m, 300m, 600m, 250m, 320m.

0.32m - 1:49(5:40/m) 154/169bpm 10) 0.13m - 44(5:36/m) 148/163bpm 12) 0.21m - 1:11(5:41/m) 157/170bpm 14) 0.37m - 2:04(5:35/m) 162/173bpm 16) 0.15m - 47(5:06/m) 148/168bpm 18) 0.19m - 1:05(5:44/m) 154/169bpm
4:33 4:40 4:51 4:53 4:39 4:32 30 1:49 1:04 44 56 1:11 1:00 2:04 1:21 47 1:19 1:05 1:15 2:05 1:49 2:29 2:00 1:08 1:29 1:10 1:32 1:18 1:23 1:44 5:27

Pace

11% 3% 20% 36% 30%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.13 1:00 1:00 8:02 124 97-139 996 178 176-180
0.25 1:55 54 7:14 147 139-153 1064 178 168-184
0.38 2:52 57 7:39 153 151-154 1170 177 174-180
0.50 3:43 51 6:50 154 154-155 1053 177 176-178
0.63 4:35 52 6:54 154 153-155 1063 177 176-178
0.75 5:29 54 7:11 154 153-155 1105 178 176-180
0.88 6:26 58 7:41 153 151-158 1175 175 174-176
1.00 7:22 56 7:26 149 145-151 1107 175 174-180
1.13 8:18 56 7:27 152 150-154 1131 177 174-180
1.25 9:16 58 7:46 154 152-157 1197 175 172-178
1.38 10:15 59 7:51 153 152-157 1200 175 172-180
1.50 11:14 58 7:48 152 151-153 1185 174 172-176
1.63 12:13 59 7:54 151 149-154 1193 174 172-176
1.75 13:12 59 7:50 150 148-151 1175 176 174-180
1.88 14:10 58 7:44 151 150-154 1168 174 172-178
2.00 15:12 1:02 8:20 147 145-151 1225 173 172-176
2.13 16:09 57 7:32 145 139-149 1092 174 174-176
2.25 17:09 1:00 8:01 150 149-150 1203 175 172-176
2.38 18:08 59 7:56 150 149-151 1189 176 174-180
2.50 19:05 57 7:33 150 149-151 1134 177 172-178
2.63 20:04 1:00 7:56 151 150-153 1199 177 170-182
2.75 21:02 58 7:42 151 149-153 1163 178 176-182
2.88 21:56 54 7:14 155 154-158 1121 175 172-176
3.00 22:51 54 7:15 156 154-159 1131 178 174-180
3.13 23:45 54 7:14 158 153-162 1142 177 174-180
3.25 24:46 1:01 8:08 159 157-160 1293 176 176-178
3.38 25:38 52 6:58 158 157-160 1102 177 176-178
3.50 26:32 54 7:13 157 156-158 1134 176 174-178
3.63 27:23 51 6:48 157 156-158 1067 177 174-178
3.75 28:18 54 7:16 158 156-160 1147 178 176-182
3.88 32:59 4:41 +3:54 37:32 130 101-159 4879 196 162-256
4.00 33:40 41 5:27 159 152-165 866 192 190-196
4.13 34:28 48 6:21 167 165-169 1059 188 168-192
4.25 36:02 1:34 12:33 138 111-163 1733 165 62-202
4.38 37:40 1:38 13:01 145 122-163 1888 188 120-226
4.50 38:18 38 5:07 167 163-170 854 185 168-192
4.63 39:38 1:20 10:44 145 128-166 1556 154 76-208
4.75 40:19 41 5:27 165 159-169 901 192 186-198
4.88 41:02 42 5:39 171 169-172 967 187 184-188
5.00 42:48 1:47 14:14 143 115-172 2035 170 78-200
5.13 43:36 47 6:17 159 148-168 1000 185 96-204
5.25 45:25 1:49 14:34 145 124-165 2113 169 70-194
5.38 47:15 1:50 14:38 143 115-168 2092 168 68-194
5.50 48:01 46 6:08 157 147-164 963 192 188-196
5.63 48:44 43 5:44 168 165-171 962 186 184-188
5.75 51:10 2:26 19:32 147 117-171 2871 165 102-256
5.88 51:51 41 5:31 151 138-161 834 189 184-194
6.00 52:36 44 5:56 166 161-169 985 184 182-186
6.13 53:20 44 5:50 169 168-170 985 184 182-184
6.25 55:46 2:26 19:27 140 114-171 2723 157 78-196
6.38 56:31 46 6:07 162 154-167 990 190 186-194
6.50 58:32 2:01 16:08 141 117-168 2276 140 68-188
6.63 59:13 41 5:24 159 152-164 860 185 182-188
6.75 1:01:16 2:03 16:23 140 121-164 2295 168 90-198
6.87 1:02:02 46 6:08 162 154-167 994 189 186-194
7.00 1:03:54 1:52 14:57 140 115-167 2094 156 62-196
7.12 1:04:38 44 5:53 163 158-167 960 190 186-192
7.25 1:06:50 2:12 17:34 148 112-170 2601 157 68-190
7.37 1:07:50 1:00 7:59 133 115-148 1062 178 172-182
7.50 1:08:43 53 7:04 150 147-152 1061 180 178-182
7.62 1:09:46 1:03 8:23 149 146-152 1248 174 160-180
7.74 1:10:42 56 8:00 151 147-153 1207 180 178-182

Heart

149/172max
  • Show Beats/Mile

Cadence

175 (256 max) Stride Length: 107cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 83.1 182 7.6 58:05 8:07
Walk 7.2 94 0.1 5:24 49:40
Still 4.4 - - 3:19 -
Pause 5.2 - - 3:54 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:17 5:11 63.73% More
800m 3:18 6:38 58.34% More
1km 4:04 6:32 61.69% More
Mile 7:14 7:14 58.84% More
5k 23:31 7:34 61.61% More
5 miles 42:30 8:30 55.51% More
10k 55:11 8:53 53.39% More

Predictions

Dist Time Per Mile WAVA
1M 6:21 6:21 67.08
5km 23:22 7:31 62.03
5M 40:24 8:05 58.40
10km 51:52 8:21 56.80
10M 1:29:40 8:58 54.30
Half 2:02:20 9:20 52.25
20M 3:19:02 9:57 50.89
Mara 4:31:31 10:22 49.74
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