Sat 16th Jan 2021 at 5:00pm by corned beef keith
Run > Intervals
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Time
25:40
-
Miles 3.49
-
Min/mi 7:21
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Pacing
86%
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WAVA
65.28
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Stride(cm)
124
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Cals
348
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Cadence
176
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BPM
144
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%MHR
84.2
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B/mi 1058
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Surface
Road
Notes & Comments
Hospital intervals 1/2 lap float, 1/2 lap effort x 5 with 1 lap w/d
Split Summary
===
1) 1m - 7:25(7:25/m) 137/152bpm 97cal 8.08/9.87mph
2) 1m - 7:08(7:08/m) 147/164bpm 101cal 8.41/10.52mph
3) 1m - 7:02(7:02/m) 151/166bpm 101cal 8.53/10.54mph
4) 0.49m - 4:05(8:24/m) 139/149bpm 49cal 7.14/7.53mph
Split Summary
===
1) 1m - 7:25(7:25/m) 137/152bpm 97cal 8.08/9.87mph
2) 1m - 7:08(7:08/m) 147/164bpm 101cal 8.41/10.52mph
3) 1m - 7:02(7:02/m) 151/166bpm 101cal 8.53/10.54mph
4) 0.49m - 4:05(8:24/m) 139/149bpm 49cal 7.14/7.53mph
7:25 7:08 7:02 4:05
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 30 | 30 | 8:05 | 97 78-119 | 784 | 170 166-174 |
0.13 | 1:00 | 29 | 7:50 | 121 111-131 | 948 | 170 168-172 |
0.19 | 1:31 | 31 | 8:15 | 130 128-134 | 1072 | 171 170-176 |
0.25 | 2:01 | 31 | 8:09 | 134 132-140 | 1091 | 172 170-174 |
0.31 | 2:32 | 31 | 8:16 | 137 134-141 | 1133 | 172 170-174 |
0.38 | 2:58 | 26 | 6:55 | 137 136-138 | 948 | 178 172-186 |
0.44 | 3:22 | 24 | 6:17 | 145 138-149 | 912 | 188 186-190 |
0.50 | 3:43 | 22 | 5:45 | 146 140-149 | 840 | 188 186-190 |
0.56 | 4:06 | 23 | 6:02 | 147 145-152 | 886 | 185 182-188 |
0.63 | 4:33 | 28 | 7:21 | 148 145-151 | 1089 | 176 168-188 |
0.69 | 5:03 | 30 | 7:59 | 146 145-148 | 1166 | 171 168-174 |
0.75 | 5:33 | 30 | 8:00 | 142 141-145 | 1137 | 172 170-174 |
0.81 | 6:02 | 29 | 7:42 | 141 139-145 | 1085 | 172 170-174 |
0.88 | 6:32 | 30 | 8:03 | 138 136-139 | 1111 | 173 170-174 |
0.94 | 7:01 | 28 | 7:33 | 141 137-144 | 1065 | 175 172-180 |
1.00 | 7:25 | 24 | 6:30 | 148 145-149 | 963 | 189 186-192 |
1.06 | 7:47 | 22 | 5:56 | 146 144-149 | 867 | 190 186-192 |
1.13 | 8:08 | 21 | 5:30 | 153 148-156 | 842 | 187 186-188 |
1.19 | 8:33 | 25 | 6:39 | 157 152-163 | 1044 | 183 168-190 |
1.25 | 9:02 | 29 | 7:44 | 157 151-164 | 1213 | 173 170-178 |
1.31 | 9:32 | 30 | 8:08 | 149 147-151 | 1211 | 173 170-174 |
1.38 | 10:04 | 32 | 8:25 | 142 137-147 | 1195 | 172 170-174 |
1.44 | 10:34 | 30 | 7:53 | 135 132-138 | 1064 | 174 172-174 |
1.50 | 11:04 | 30 | 8:05 | 141 137-144 | 1140 | 174 172-176 |
1.56 | 11:27 | 23 | 6:15 | 146 144-150 | 912 | 188 174-196 |
1.63 | 11:50 | 22 | 5:59 | 148 147-150 | 887 | 194 192-196 |
1.69 | 12:10 | 21 | 5:31 | 157 151-159 | 865 | 192 190-194 |
1.75 | 12:34 | 23 | 6:11 | 160 159-162 | 989 | 189 174-192 |
1.81 | 13:04 | 30 | 8:00 | 156 151-161 | 1249 | 169 166-172 |
1.88 | 13:33 | 30 | 7:53 | 148 144-151 | 1168 | 171 168-174 |
1.94 | 14:04 | 31 | 8:09 | 142 140-144 | 1157 | 171 170-172 |
2.00 | 14:33 | 29 | 7:51 | 133 126-139 | 1044 | 171 170-172 |
2.06 | 15:04 | 31 | 8:19 | 137 132-143 | 1140 | 171 170-174 |
2.13 | 15:29 | 24 | 6:31 | 145 141-150 | 946 | 181 170-196 |
2.19 | 15:53 | 24 | 6:28 | 155 150-158 | 1003 | 195 192-196 |
2.25 | 16:15 | 21 | 5:43 | 159 156-161 | 910 | 192 190-198 |
2.31 | 16:36 | 21 | 5:36 | 160 158-162 | 896 | 189 188-192 |
2.38 | 17:05 | 29 | 7:51 | 163 160-165 | 1279 | 172 166-188 |
2.44 | 17:36 | 31 | 8:14 | 151 147-157 | 1242 | 170 168-172 |
2.50 | 18:07 | 31 | 8:16 | 144 141-148 | 1190 | 172 170-174 |
2.56 | 18:36 | 29 | 7:39 | 140 138-142 | 1071 | 171 170-172 |
2.63 | 19:05 | 30 | 7:57 | 134 129-141 | 1065 | 169 166-172 |
2.69 | 19:33 | 28 | 7:20 | 144 142-148 | 1057 | 176 168-190 |
2.75 | 19:55 | 22 | 5:56 | 154 149-157 | 913 | 193 192-196 |
2.81 | 20:17 | 22 | 5:55 | 159 157-160 | 941 | 193 190-196 |
2.88 | 20:39 | 21 | 5:40 | 161 160-162 | 913 | 190 190-192 |
2.94 | 21:05 | 27 | 7:07 | 164 162-166 | 1167 | 179 166-190 |
3.00 | 21:35 | 30 | 8:03 | 158 151-166 | 1272 | 170 168-172 |
3.06 | 22:07 | 32 | 8:24 | 147 145-149 | 1235 | 170 168-172 |
3.13 | 22:37 | 30 | 8:04 | 141 138-145 | 1138 | 170 168-172 |
3.19 | 23:08 | 31 | 8:16 | 133 127-139 | 1099 | 169 168-170 |
3.25 | 23:41 | 33 | 8:46 | 138 134-141 | 1210 | 169 168-170 |
3.31 | 24:14 | 33 | 8:45 | 139 137-142 | 1216 | 170 168-172 |
3.38 | 24:44 | 31 | 8:10 | 140 139-141 | 1143 | 169 168-172 |
3.44 | 25:14 | 30 | 7:52 | 138 134-139 | 1086 | 168 164-170 |
3.49 | 25:40 | 26 | 9:03 | 132 129-135 | 1195 | 167 164-172 |
Heart
144/166max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
176 (198 max)
Stride Length: 124cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 100.0 | 176 | 3.5 | 25:40 | 7:22 |
Walk | 0.0 | 0 | 0 | 0 | NAN:00:00 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:49 | 6:49 | 63.98 |
5km | 22:41 | 7:18 | 65.45 |
5M | 37:34 | 7:31 | 64.39 |
10km | 47:18 | 7:37 | 63.89 |
10M | 1:18:20 | 7:50 | 63.79 |
Half | 1:44:18 | 7:58 | 62.92 |
20M | 2:43:20 | 8:10 | 63.66 |
Mara | 3:37:27 | 8:18 | 63.76 |
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