Thu 7th Jan 2021 at 4:00pm by Stiggers
Run > Intervals
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Time
43:01
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Miles 4.60
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Min/mi 9:21
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Pacing
89%
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WAVA
49.98
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Stride(cm)
108
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Cals
596
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Cadence
160
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BPM
162
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%MHR
83.6
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B/mi 1516
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Surface
Road
Notes & Comments
Split Summary
===
1) 1.06m - 10:00(9:27/m) 163/183bpm 144cal
2) 0.06m - 33(8:46/m) 166/171bpm 8cal
3) 0.06m - 37(9:49/m) 165/170bpm 8cal
4) 0.09m - 45(8:02/m) 162/167bpm 10cal
5) 0.09m - 59(10:30/m) 169/174bpm 14cal
6) 0.12m - 1:00(7:59/m) 164/167bpm 14cal
7) 0.12m - 1:15(10:00/m) 160/166bpm 17cal
8) 0.16m - 1:15(8:01/m) 163/174bpm 17cal
9) 0.16m - 1:39(10:39/m) 161/165bpm 23cal
10) 0.19m - 1:28(7:51/m) 164/171bpm 21cal
11) 0.19m - 1:48(9:38/m) 158/162bpm 25cal
12) 0.06m - 31(8:20/m) 159/163bpm 7cal
13) 0.06m - 38(10:15/m) 163/165bpm 8cal
14) 0.09m - 48(8:30/m) 160/162bpm 11cal
15) 0.09m - 1:01(10:50/m) 159/163bpm 13cal
16) 0.12m - 1:01(8:08/m) 161/167bpm 14cal
17) 0.12m - 1:19(10:36/m) 160/164bpm 18cal
18) 0.16m - 1:18(8:21/m) 165/176bpm 19cal
19) 0.16m - 1:29(9:35/m) 168/174bpm 21cal
20) 0.19m - 1:30(8:00/m) 167/171bpm 22cal
21) 0.19m - 1:52(10:00/m) 167/173bpm 26cal
22) 1.04m - 10:00(9:37/m) 159/173bpm 132cal
23) 0.02m - 19(19:09/m) 164/168bpm 4cal
===
1) 1.06m - 10:00(9:27/m) 163/183bpm 144cal
2) 0.06m - 33(8:46/m) 166/171bpm 8cal
3) 0.06m - 37(9:49/m) 165/170bpm 8cal
4) 0.09m - 45(8:02/m) 162/167bpm 10cal
5) 0.09m - 59(10:30/m) 169/174bpm 14cal
6) 0.12m - 1:00(7:59/m) 164/167bpm 14cal
7) 0.12m - 1:15(10:00/m) 160/166bpm 17cal
8) 0.16m - 1:15(8:01/m) 163/174bpm 17cal
9) 0.16m - 1:39(10:39/m) 161/165bpm 23cal
10) 0.19m - 1:28(7:51/m) 164/171bpm 21cal
11) 0.19m - 1:48(9:38/m) 158/162bpm 25cal
12) 0.06m - 31(8:20/m) 159/163bpm 7cal
13) 0.06m - 38(10:15/m) 163/165bpm 8cal
14) 0.09m - 48(8:30/m) 160/162bpm 11cal
15) 0.09m - 1:01(10:50/m) 159/163bpm 13cal
16) 0.12m - 1:01(8:08/m) 161/167bpm 14cal
17) 0.12m - 1:19(10:36/m) 160/164bpm 18cal
18) 0.16m - 1:18(8:21/m) 165/176bpm 19cal
19) 0.16m - 1:29(9:35/m) 168/174bpm 21cal
20) 0.19m - 1:30(8:00/m) 167/171bpm 22cal
21) 0.19m - 1:52(10:00/m) 167/173bpm 26cal
22) 1.04m - 10:00(9:37/m) 159/173bpm 132cal
23) 0.02m - 19(19:09/m) 164/168bpm 4cal
10:00 33 37 45 59 1:00 1:15 1:15 1:39 1:28 1:48 31 38 48 1:01 1:01 1:19 1:18 1:29 1:30 1:52 10:00 19
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 | 43 | 43 | 11:24 | 147 134-158 | 1677 | 159 154-162 |
0.13 | 1:18 | 36 | 9:30 | 158 156-160 | 1500 | 161 158-162 |
0.19 | 1:54 | 36 | 9:32 | 160 158-161 | 1525 | 162 162-164 |
0.25 | 2:27 | 33 | 8:48 | 160 158-161 | 1408 | 160 158-162 |
0.31 | 3:01 | 34 | 8:58 | 159 157-160 | 1426 | 161 158-164 |
0.38 | 3:37 | 36 | 9:33 | 163 157-167 | 1557 | 161 158-164 |
0.44 | 4:11 | 35 | 9:13 | 162 160-165 | 1492 | 161 158-162 |
0.50 | 4:46 | 34 | 9:11 | 165 162-170 | 1515 | 162 160-164 |
0.56 | 5:19 | 33 | 8:53 | 172 170-173 | 1527 | 163 160-164 |
0.63 | 5:52 | 33 | 8:48 | 169 167-173 | 1486 | 162 162-164 |
0.69 | 6:29 | 37 | 9:48 | 163 160-167 | 1597 | 162 160-164 |
0.75 | 7:04 | 35 | 9:25 | 164 163-166 | 1544 | 160 158-162 |
0.81 | 7:38 | 34 | 9:11 | 165 163-167 | 1516 | 160 156-162 |
0.88 | 8:12 | 34 | 9:03 | 165 160-170 | 1493 | 161 158-164 |
0.94 | 8:47 | 35 | 9:15 | 176 170-182 | 1628 | 159 156-162 |
1.00 | 9:23 | 36 | 9:36 | 173 167-180 | 1661 | 159 158-160 |
1.06 | 10:01 | 38 | 10:08 | 165 162-166 | 1672 | 160 158-164 |
1.13 | 10:34 | 33 | 8:48 | 168 163-171 | 1478 | 163 160-164 |
1.19 | 11:12 | 38 | 10:02 | 163 160-169 | 1636 | 158 154-160 |
1.25 | 11:42 | 30 | 8:04 | 160 159-162 | 1292 | 163 160-164 |
1.31 | 12:16 | 34 | 9:04 | 168 163-174 | 1522 | 160 156-164 |
1.38 | 12:56 | 40 | 10:47 | 167 164-171 | 1800 | 158 156-160 |
1.44 | 13:26 | 30 | 7:57 | 162 161-163 | 1287 | 162 158-164 |
1.50 | 13:57 | 31 | 8:14 | 165 162-166 | 1358 | 159 156-162 |
1.56 | 14:35 | 38 | 10:12 | 160 157-163 | 1633 | 157 154-164 |
1.63 | 15:10 | 35 | 9:24 | 159 154-162 | 1494 | 160 158-164 |
1.69 | 15:41 | 31 | 8:13 | 161 151-173 | 1323 | 163 162-164 |
1.75 | 16:11 | 29 | 7:49 | 167 164-171 | 1304 | 163 162-164 |
1.81 | 16:49 | 38 | 10:09 | 163 161-166 | 1655 | 160 152-164 |
1.88 | 17:29 | 41 | 10:49 | 160 159-160 | 1732 | 159 156-162 |
1.94 | 18:05 | 36 | 9:37 | 160 159-162 | 1539 | 160 158-160 |
2.00 | 18:35 | 30 | 7:58 | 161 157-163 | 1282 | 162 160-164 |
2.06 | 19:05 | 30 | 7:56 | 168 165-171 | 1333 | 161 160-162 |
2.13 | 19:34 | 29 | 7:51 | 165 161-170 | 1296 | 160 158-162 |
2.19 | 20:13 | 39 | 10:25 | 158 157-161 | 1645 | 158 156-160 |
2.25 | 20:48 | 35 | 9:13 | 158 157-160 | 1455 | 158 158-158 |
2.31 | 21:22 | 34 | 9:00 | 158 158-159 | 1423 | 159 156-168 |
2.38 | 21:53 | 32 | 8:25 | 160 157-163 | 1347 | 164 158-168 |
2.44 | 22:30 | 37 | 9:54 | 161 159-164 | 1594 | 159 156-162 |
2.50 | 23:03 | 32 | 8:34 | 160 158-161 | 1371 | 163 162-164 |
2.56 | 23:42 | 40 | 10:34 | 159 157-160 | 1681 | 157 156-160 |
2.63 | 24:20 | 38 | 10:05 | 159 157-162 | 1603 | 159 156-160 |
2.69 | 24:51 | 31 | 8:09 | 163 159-167 | 1329 | 163 162-164 |
2.75 | 25:24 | 34 | 9:00 | 161 158-163 | 1450 | 161 158-162 |
2.81 | 26:07 | 42 | 11:17 | 160 157-164 | 1804 | 159 154-160 |
2.88 | 26:42 | 35 | 9:19 | 161 161-162 | 1500 | 163 160-164 |
2.94 | 27:11 | 29 | 7:50 | 168 162-176 | 1316 | 163 162-164 |
3.00 | 27:43 | 32 | 8:35 | 166 162-174 | 1424 | 162 158-164 |
3.06 | 28:21 | 37 | 9:59 | 168 163-174 | 1678 | 157 156-158 |
3.13 | 28:57 | 36 | 9:37 | 168 164-169 | 1616 | 159 158-160 |
3.19 | 29:28 | 31 | 8:17 | 168 164-170 | 1393 | 159 158-160 |
3.25 | 29:57 | 29 | 7:44 | 167 164-171 | 1291 | 162 158-166 |
3.31 | 30:27 | 30 | 8:00 | 167 164-171 | 1337 | 163 160-164 |
3.38 | 31:02 | 35 | 9:23 | 168 165-171 | 1576 | 160 156-164 |
3.44 | 31:43 | 41 | 10:57 | 163 161-167 | 1785 | 159 152-162 |
3.50 | 32:19 | 36 | 9:34 | 168 165-171 | 1606 | 158 156-160 |
3.56 | 32:51 | 32 | 8:34 | 166 158-169 | 1421 | 159 158-162 |
3.63 | 33:23 | 32 | 8:29 | 151 149-155 | 1281 | 162 160-162 |
3.69 | 33:52 | 29 | 7:51 | 162 154-167 | 1271 | 162 160-164 |
3.75 | 34:21 | 29 | 7:49 | 164 163-167 | 1281 | 163 162-164 |
3.81 | 35:03 | 41 | 10:59 | 159 156-164 | 1747 | 155 150-164 |
3.88 | 35:40 | 37 | 9:59 | 160 150-166 | 1597 | 159 158-160 |
3.94 | 36:18 | 38 | 10:12 | 145 141-149 | 1478 | 159 154-162 |
4.00 | 36:56 | 37 | 9:57 | 143 139-149 | 1423 | 160 158-162 |
4.06 | 37:33 | 37 | 9:55 | 154 148-157 | 1527 | 159 158-160 |
4.13 | 38:10 | 37 | 9:56 | 161 159-162 | 1600 | 161 160-162 |
4.19 | 38:46 | 36 | 9:38 | 161 161-161 | 1551 | 160 158-160 |
4.25 | 39:23 | 37 | 9:53 | 161 158-162 | 1591 | 160 158-160 |
4.31 | 40:01 | 38 | 10:08 | 160 159-160 | 1622 | 159 158-160 |
4.38 | 40:38 | 37 | 9:48 | 169 162-172 | 1657 | 160 158-162 |
4.44 | 41:14 | 36 | 9:32 | 165 162-168 | 1573 | 159 158-162 |
4.50 | 41:50 | 36 | 9:42 | 167 164-171 | 1619 | 159 158-160 |
4.56 | 42:30 | 40 | 10:43 | 162 158-167 | 1735 | 157 150-160 |
4.60 | 43:01 | 31 | 14:11 | 164 157-168 | 2326 | 127 104-156 |
Heart
162/182max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
160 (168 max)
Stride Length: 108cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.4 | 160 | 4.6 | 42:45 | 9:19 |
Walk | 0.6 | 106 | 0 | 16 | 24:07 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:05 | 8:05 | 52.29 |
5km | 27:59 | 9:00 | 51.39 |
5M | 47:08 | 9:26 | 49.65 |
10km | 59:48 | 9:37 | 48.86 |
10M | 1:40:44 | 10:04 | 47.93 |
Half | 2:15:25 | 10:20 | 46.80 |
20M | 3:35:18 | 10:46 | 46.64 |
Mara | 4:49:26 | 11:03 | 46.26 |
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