Tue 5th Jan 2021 at 6:00am by pjlovr25
Run > Intervals
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Time
50:31
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Miles 5.48
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Min/mi 9:13
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Pacing
75%
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WAVA
53.39
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Stride(cm)
97
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Cals
635
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Cadence
180
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BPM
166
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%MHR
88.8
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B/mi 1531
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Surface
Road
Notes & Comments
1mi warm-up; 8x 600m on, 1:00 off; 1mi cool down
===
1) 1m - 9:51(9:51/m) 154/162bpm 116cal
2) 0.37m - 2:55(7:51/m) 178/182bpm 40cal
3) 0.06m - 1:00(17:11/m) 161/178bpm 12cal
4) 0.37m - 2:55(7:49/m) 168/177bpm 37cal
5) 0.06m - 1:00(15:38/m) 158/174bpm 12cal
6) 0.37m - 2:57(7:55/m) 168/179bpm 37cal
7) 0.06m - 1:00(16:54/m) 162/178bpm 12cal
8) 0.37m - 2:55(7:50/m) 171/182bpm 38cal
9) 0.06m - 1:00(16:47/m) 164/180bpm 12cal
10) 0.37m - 2:54(7:46/m) 172/179bpm 38cal
11) 0.06m - 1:00(16:16/m) 162/178bpm 12cal
12) 0.37m - 2:55(7:51/m) 175/182bpm 39cal
13) 0.06m - 1:00(17:03/m) 165/181bpm 12cal
14) 0.37m - 2:57(7:54/m) 175/183bpm 39cal
15) 0.06m - 1:00(15:58/m) 167/183bpm 12cal
16) 0.37m - 2:57(7:55/m) 173/180bpm 39cal
17) 0.07m - 1:00(13:32/m) 165/179bpm 12cal
18) 1m - 9:14(9:14/m) 166/170bpm 116cal
19) 0m - 1(4:46/m) 166/166bpm
===
1) 1m - 9:51(9:51/m) 154/162bpm 116cal
2) 0.37m - 2:55(7:51/m) 178/182bpm 40cal
3) 0.06m - 1:00(17:11/m) 161/178bpm 12cal
4) 0.37m - 2:55(7:49/m) 168/177bpm 37cal
5) 0.06m - 1:00(15:38/m) 158/174bpm 12cal
6) 0.37m - 2:57(7:55/m) 168/179bpm 37cal
7) 0.06m - 1:00(16:54/m) 162/178bpm 12cal
8) 0.37m - 2:55(7:50/m) 171/182bpm 38cal
9) 0.06m - 1:00(16:47/m) 164/180bpm 12cal
10) 0.37m - 2:54(7:46/m) 172/179bpm 38cal
11) 0.06m - 1:00(16:16/m) 162/178bpm 12cal
12) 0.37m - 2:55(7:51/m) 175/182bpm 39cal
13) 0.06m - 1:00(17:03/m) 165/181bpm 12cal
14) 0.37m - 2:57(7:54/m) 175/183bpm 39cal
15) 0.06m - 1:00(15:58/m) 167/183bpm 12cal
16) 0.37m - 2:57(7:55/m) 173/180bpm 39cal
17) 0.07m - 1:00(13:32/m) 165/179bpm 12cal
18) 1m - 9:14(9:14/m) 166/170bpm 116cal
19) 0m - 1(4:46/m) 166/166bpm
9:51 2:55 1:00 2:55 1:00 2:57 1:00 2:55 1:00 2:54 1:00 2:55 1:00 2:57 1:00 2:57 1:00 9:14 1
Pin Map |
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Min/mi0
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Cad.0
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Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 37 | 37 | 10:00 | 121 101-133 | 1209 | 180 178-186 |
0.13 | 1:13 | 35 | 9:28 | 141 133-147 | 1334 | 181 178-182 |
0.19 | 1:49 | 36 | 9:42 | 148 144-152 | 1436 | 180 178-182 |
0.25 | 2:28 | 39 | 10:21 | 151 150-152 | 1562 | 180 178-182 |
0.31 | 3:06 | 38 | 10:03 | 154 152-155 | 1548 | 178 174-182 |
0.38 | 3:43 | 37 | 9:54 | 154 152-155 | 1525 | 177 176-180 |
0.44 | 4:21 | 38 | 10:13 | 156 153-158 | 1593 | 178 174-182 |
0.50 | 4:58 | 37 | 9:52 | 158 157-160 | 1560 | 182 178-190 |
0.56 | 5:35 | 37 | 9:49 | 158 156-160 | 1550 | 180 178-182 |
0.63 | 6:12 | 37 | 9:56 | 161 159-162 | 1598 | 182 178-190 |
0.69 | 6:49 | 36 | 9:41 | 159 156-161 | 1539 | 182 182-184 |
0.75 | 7:25 | 36 | 9:40 | 160 157-162 | 1548 | 181 178-186 |
0.81 | 8:03 | 38 | 10:04 | 160 158-161 | 1610 | 181 178-184 |
0.88 | 8:38 | 36 | 9:29 | 160 159-161 | 1518 | 181 178-184 |
0.94 | 9:14 | 36 | 9:33 | 160 158-162 | 1527 | 181 178-184 |
1.00 | 9:50 | 36 | 9:40 | 160 159-162 | 1546 | 180 178-182 |
1.06 | 10:20 | 29 | 7:52 | 172 163-176 | 1352 | 195 180-198 |
1.13 | 10:49 | 30 | 7:54 | 176 175-178 | 1391 | 194 192-198 |
1.19 | 11:20 | 31 | 8:09 | 178 176-180 | 1449 | 192 190-198 |
1.25 | 11:48 | 28 | 7:35 | 180 179-181 | 1366 | 197 196-198 |
1.31 | 12:17 | 28 | 7:35 | 181 179-182 | 1373 | 199 194-204 |
1.38 | 12:46 | 30 | 7:55 | 179 177-182 | 1418 | 197 190-200 |
1.44 | 13:49 | 1:03 | 16:43 | 160 145-178 | 2675 | 139 126-194 |
1.50 | 14:19 | 30 | 7:52 | 155 150-160 | 1220 | 195 192-204 |
1.56 | 14:49 | 30 | 8:08 | 164 160-169 | 1334 | 192 184-202 |
1.63 | 15:19 | 29 | 7:51 | 170 168-173 | 1335 | 192 190-196 |
1.69 | 15:48 | 30 | 7:52 | 174 172-176 | 1370 | 196 192-196 |
1.75 | 16:16 | 28 | 7:21 | 176 175-177 | 1293 | 196 194-196 |
1.81 | 16:45 | 29 | 7:45 | 175 174-177 | 1356 | 192 182-204 |
1.88 | 17:45 | 1:01 | 16:08 | 155 140-174 | 2501 | 138 126-196 |
1.94 | 18:15 | 29 | 7:48 | 155 145-161 | 1210 | 197 194-200 |
2.00 | 18:43 | 29 | 7:38 | 166 162-169 | 1268 | 196 192-202 |
2.06 | 19:13 | 30 | 7:53 | 170 168-172 | 1341 | 195 190-198 |
2.13 | 19:41 | 28 | 7:25 | 173 172-176 | 1282 | 192 174-202 |
2.19 | 20:11 | 30 | 8:04 | 175 174-176 | 1413 | 192 190-198 |
2.25 | 20:42 | 32 | 8:25 | 177 175-179 | 1491 | 194 180-204 |
2.31 | 21:44 | 1:02 | 16:29 | 158 145-178 | 2605 | 138 128-196 |
2.38 | 22:13 | 28 | 7:34 | 160 153-165 | 1211 | 196 192-198 |
2.44 | 22:42 | 30 | 7:53 | 167 163-171 | 1318 | 193 190-196 |
2.50 | 23:12 | 30 | 8:00 | 172 170-175 | 1375 | 194 188-198 |
2.56 | 23:42 | 30 | 7:56 | 176 173-178 | 1396 | 196 194-210 |
2.63 | 24:12 | 30 | 7:59 | 179 177-180 | 1430 | 197 192-210 |
2.69 | 24:45 | 33 | 8:48 | 179 175-182 | 1577 | 182 132-196 |
2.75 | 25:42 | 57 | 15:15 | 158 146-174 | 2409 | 142 130-198 |
2.81 | 26:12 | 29 | 7:50 | 164 155-168 | 1286 | 191 186-196 |
2.88 | 26:42 | 30 | 8:05 | 170 167-173 | 1375 | 192 190-196 |
2.94 | 27:10 | 28 | 7:35 | 173 172-175 | 1311 | 195 192-198 |
3.00 | 27:41 | 31 | 8:09 | 177 175-178 | 1442 | 195 192-198 |
3.06 | 28:08 | 27 | 7:10 | 178 177-179 | 1277 | 194 192-196 |
3.13 | 28:42 | 34 | 9:05 | 176 171-179 | 1600 | 175 132-200 |
3.19 | 29:38 | 56 | 14:53 | 156 145-171 | 2323 | 142 128-198 |
3.25 | 30:07 | 29 | 7:49 | 166 158-172 | 1297 | 197 194-198 |
3.31 | 30:36 | 29 | 7:45 | 176 172-178 | 1364 | 198 188-226 |
3.38 | 31:06 | 30 | 7:57 | 179 178-181 | 1423 | 197 196-200 |
3.44 | 31:34 | 29 | 7:37 | 180 179-181 | 1372 | 197 194-200 |
3.50 | 32:03 | 28 | 7:35 | 181 180-182 | 1374 | 198 196-204 |
3.56 | 32:43 | 40 | 10:45 | 178 170-182 | 1914 | 171 130-198 |
3.63 | 33:36 | 52 | 13:58 | 158 149-169 | 2208 | 147 130-198 |
3.69 | 34:05 | 29 | 7:45 | 168 163-172 | 1302 | 194 190-198 |
3.75 | 34:34 | 29 | 7:47 | 175 172-178 | 1363 | 195 192-196 |
3.81 | 35:04 | 30 | 7:56 | 179 176-180 | 1419 | 195 192-198 |
3.88 | 35:34 | 31 | 8:09 | 179 178-180 | 1459 | 196 194-200 |
3.94 | 36:04 | 30 | 8:02 | 180 178-181 | 1445 | 193 190-198 |
4.00 | 36:45 | 41 | 10:49 | 179 169-183 | 1936 | 164 130-198 |
4.06 | 37:33 | 48 | 12:45 | 158 151-169 | 2016 | 148 124-198 |
4.13 | 38:03 | 30 | 8:07 | 167 161-173 | 1355 | 193 190-196 |
4.19 | 38:33 | 29 | 7:51 | 175 173-176 | 1373 | 193 192-196 |
4.25 | 39:01 | 28 | 7:35 | 175 169-178 | 1326 | 193 192-198 |
4.31 | 39:31 | 30 | 8:03 | 177 175-178 | 1425 | 191 186-198 |
4.38 | 40:01 | 30 | 7:52 | 178 176-180 | 1401 | 194 190-202 |
4.44 | 40:43 | 43 | 11:22 | 175 164-179 | 1989 | 163 134-194 |
4.50 | 41:26 | 43 | 11:24 | 157 155-163 | 1791 | 163 134-188 |
4.56 | 42:00 | 34 | 9:02 | 159 157-162 | 1436 | 183 182-184 |
4.62 | 42:37 | 37 | 9:46 | 162 161-164 | 1583 | 181 180-182 |
4.69 | 43:09 | 33 | 8:45 | 164 162-166 | 1435 | 183 180-188 |
4.75 | 43:44 | 34 | 9:08 | 165 163-166 | 1506 | 182 180-184 |
4.81 | 44:18 | 34 | 9:09 | 165 164-167 | 1511 | 182 180-184 |
4.87 | 44:52 | 34 | 9:07 | 166 165-166 | 1513 | 181 180-186 |
4.94 | 45:27 | 34 | 9:12 | 167 165-169 | 1536 | 182 178-186 |
5.00 | 46:03 | 36 | 9:40 | 168 167-170 | 1624 | 181 176-190 |
5.06 | 46:40 | 37 | 9:47 | 168 167-170 | 1642 | 180 176-186 |
5.12 | 47:15 | 35 | 9:20 | 168 168-169 | 1567 | 182 178-186 |
5.19 | 47:49 | 34 | 9:09 | 168 167-170 | 1537 | 182 178-190 |
5.25 | 48:24 | 35 | 9:20 | 168 166-170 | 1569 | 181 176-186 |
5.31 | 48:59 | 36 | 9:30 | 167 165-168 | 1586 | 179 176-184 |
5.38 | 49:34 | 34 | 9:06 | 166 164-168 | 1510 | 181 180-184 |
5.44 | 50:06 | 33 | 8:46 | 167 164-170 | 1464 | 182 180-186 |
5.48 | 50:31 | 25 | 9:05 | 167 165-168 | 1516 | 183 180-188 |
Cadence
180 (226 max)
Stride Length: 97cm
Run: 85.9%
Walk: 14.1%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:14 | 7:14 | 59.58 |
5km | 26:25 | 8:30 | 57.00 |
5M | 45:30 | 9:06 | 53.93 |
10km | 58:19 | 9:23 | 52.65 |
10M | 1:40:27 | 10:03 | 50.22 |
Half | 2:16:46 | 10:26 | 48.10 |
20M | 3:41:49 | 11:05 | 46.54 |
Mara | 5:02:00 | 11:32 | 45.20 |
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