Tue 21st Sep 2021 at 5:30pm by JustTony
Run > Intervals
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Time
40:02
-
Miles 4.53
-
Min/mi 8:50
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Pacing
79%
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WAVA
57.04
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Stride(cm)
117
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Cals
538
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Cadence
155
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BPM
143
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%MHR
83.9
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B/mi 1260
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Surface
Treadmill
Notes & Comments
Split Summary
===
1) 1.61km - 9:49(6:06/km) 137/152bpm [835b/km] 137cal
2) 1.61km - 8:47(5:28/km) 157/177bpm [857b/km] 149cal
3) 1.61km - 8:29(5:16/km) 163/172bpm [860b/km] 152cal
4) 1.61km - 7:56(4:56/km) 124/159bpm [612b/km] 68cal
5) 0.86km - 5:01(5:51/km) 120/130bpm [702b/km] 32cal
===
1) 1.61km - 9:49(6:06/km) 137/152bpm [835b/km] 137cal
2) 1.61km - 8:47(5:28/km) 157/177bpm [857b/km] 149cal
3) 1.61km - 8:29(5:16/km) 163/172bpm [860b/km] 152cal
4) 1.61km - 7:56(4:56/km) 124/159bpm [612b/km] 68cal
5) 0.86km - 5:01(5:51/km) 120/130bpm [702b/km] 32cal
9:49 8:47 8:29 7:56 5:01
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 1:08 | 1:08 | 18:09 | 97 80-107 | 1761 | 125 118-128 |
0.13 | 1:54 | 45 | 12:07 | 118 103-135 | 1429 | 154 130-158 |
0.19 | 2:28 | 35 | 9:16 | 141 138-143 | 1307 | 157 156-158 |
0.25 | 3:03 | 35 | 9:16 | 143 142-145 | 1324 | 157 156-158 |
0.31 | 3:38 | 35 | 9:14 | 144 142-146 | 1331 | 157 154-158 |
0.38 | 4:12 | 34 | 9:03 | 144 141-145 | 1304 | 157 156-158 |
0.44 | 4:45 | 34 | 9:02 | 145 142-146 | 1309 | 157 156-158 |
0.50 | 5:20 | 35 | 9:18 | 146 144-147 | 1357 | 158 158-158 |
0.56 | 5:54 | 34 | 9:04 | 146 144-147 | 1323 | 158 158-158 |
0.63 | 6:28 | 34 | 9:03 | 144 140-147 | 1303 | 157 156-158 |
0.69 | 7:02 | 34 | 9:05 | 143 142-145 | 1298 | 156 156-158 |
0.75 | 7:36 | 34 | 9:07 | 147 145-149 | 1340 | 157 156-158 |
0.81 | 8:10 | 34 | 9:00 | 149 147-150 | 1342 | 159 158-160 |
0.88 | 8:43 | 33 | 8:49 | 149 146-152 | 1313 | 159 158-160 |
0.94 | 9:16 | 33 | 8:51 | 148 146-149 | 1310 | 159 158-160 |
1.00 | 9:49 | 32 | 8:36 | 150 149-151 | 1290 | 159 158-160 |
1.06 | 10:31 | 42 | 11:16 | 148 143-152 | 1667 | 148 128-158 |
1.13 | 11:11 | 40 | 10:48 | 139 132-148 | 1500 | 145 122-158 |
1.19 | 11:42 | 30 | 8:08 | 152 150-155 | 1236 | 160 160-162 |
1.25 | 12:12 | 30 | 7:56 | 153 151-155 | 1214 | 160 160-162 |
1.31 | 12:41 | 30 | 7:57 | 152 151-154 | 1207 | 160 160-162 |
1.38 | 13:13 | 31 | 8:17 | 151 150-154 | 1250 | 160 160-162 |
1.44 | 13:42 | 30 | 7:58 | 156 151-160 | 1244 | 160 160-162 |
1.50 | 14:12 | 30 | 7:53 | 159 158-160 | 1254 | 160 160-160 |
1.56 | 14:41 | 29 | 7:46 | 161 161-162 | 1250 | 160 160-162 |
1.63 | 15:10 | 29 | 7:44 | 166 164-170 | 1284 | 160 158-160 |
1.69 | 15:49 | 38 | 10:16 | 173 167-177 | 1776 | 147 118-160 |
1.75 | 16:41 | 52 | 13:50 | 154 146-164 | 2131 | 133 112-162 |
1.81 | 17:10 | 29 | 7:51 | 163 160-165 | 1279 | 161 160-162 |
1.88 | 17:39 | 29 | 7:46 | 166 165-167 | 1291 | 161 160-162 |
1.94 | 18:08 | 29 | 7:43 | 167 165-168 | 1287 | 161 160-162 |
2.00 | 18:37 | 29 | 7:41 | 168 167-169 | 1290 | 161 160-162 |
2.06 | 19:06 | 29 | 7:44 | 168 167-168 | 1300 | 162 160-162 |
2.13 | 19:35 | 29 | 7:41 | 169 167-170 | 1298 | 162 160-164 |
2.19 | 20:04 | 30 | 7:53 | 170 169-170 | 1341 | 162 160-164 |
2.25 | 20:33 | 29 | 7:39 | 171 170-171 | 1308 | 163 162-164 |
2.31 | 21:13 | 40 | 10:47 | 163 154-170 | 1758 | 128 114-164 |
2.38 | 21:57 | 43 | 11:35 | 150 145-154 | 1738 | 136 114-162 |
2.44 | 22:26 | 29 | 7:41 | 162 157-166 | 1246 | 162 160-162 |
2.50 | 22:54 | 29 | 7:41 | 166 165-168 | 1275 | 163 162-164 |
2.56 | 23:23 | 29 | 7:37 | 166 165-168 | 1265 | 164 162-166 |
2.63 | 23:51 | 28 | 7:33 | 166 165-166 | 1252 | 164 164-164 |
2.69 | 24:20 | 29 | 7:37 | 167 166-167 | 1273 | 164 162-166 |
2.75 | 24:48 | 28 | 7:32 | 166 164-167 | 1251 | 164 162-166 |
2.81 | 25:16 | 28 | 7:31 | 166 166-167 | 1247 | 165 164-166 |
2.88 | 25:44 | 28 | 7:29 | 166 166-167 | 1244 | 164 164-166 |
2.94 | 26:28 | 44 | 11:40 | 153 144-164 | 1784 | 126 116-160 |
3.00 | 27:06 | 38 | 10:03 | 148 140-156 | 1487 | 157 130-162 |
3.06 | 27:35 | 29 | 7:40 | 148 135-159 | 1136 | 164 162-166 |
3.13 | 28:03 | 28 | 7:29 | 121 117-131 | 906 | 165 164-166 |
3.19 | 28:31 | 28 | 7:30 | 121 120-122 | 907 | 165 164-166 |
3.25 | 28:59 | 28 | 7:34 | 123 122-124 | 930 | 164 162-164 |
3.31 | 29:27 | 28 | 7:32 | 124 124-125 | 934 | 164 164-166 |
3.38 | 29:56 | 28 | 7:31 | 124 124-124 | 932 | 164 162-166 |
3.44 | 30:24 | 28 | 7:30 | 124 123-124 | 931 | 164 164-164 |
3.50 | 30:53 | 29 | 7:44 | 124 123-125 | 958 | 162 156-164 |
3.56 | 31:36 | 43 | 11:35 | 121 111-128 | 1402 | 123 114-148 |
3.63 | 32:12 | 35 | 9:27 | 114 111-116 | 1077 | 152 120-164 |
3.69 | 32:40 | 29 | 7:42 | 118 117-120 | 909 | 164 164-164 |
3.75 | 33:09 | 29 | 7:37 | 122 120-123 | 929 | 165 164-166 |
3.81 | 33:38 | 29 | 7:40 | 125 124-125 | 957 | 165 164-166 |
3.88 | 34:06 | 29 | 7:37 | 125 125-126 | 952 | 164 164-164 |
3.94 | 34:34 | 28 | 7:30 | 128 127-129 | 961 | 164 164-164 |
4.00 | 35:02 | 28 | 7:28 | 129 129-129 | 963 | 164 164-166 |
4.06 | 35:30 | 28 | 7:24 | 129 129-130 | 956 | 166 164-168 |
4.13 | 36:02 | 31 | 8:22 | 127 124-130 | 1062 | 156 142-168 |
4.19 | 36:47 | 45 | 12:06 | 119 115-123 | 1439 | 127 104-160 |
4.25 | 37:23 | 36 | 9:37 | 116 115-117 | 1115 | 160 158-160 |
4.31 | 37:58 | 35 | 9:27 | 115 114-117 | 1086 | 159 158-160 |
4.38 | 38:34 | 35 | 9:25 | 117 115-118 | 1102 | 158 156-160 |
4.44 | 39:09 | 35 | 9:18 | 117 117-118 | 1088 | 160 158-160 |
4.50 | 39:45 | 36 | 9:36 | 119 117-121 | 1142 | 157 156-160 |
4.53 | 40:04 | 19 | 9:55 | 120 120-120 | 1191 | 158 158-158 |
Heart
143/177max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
155 (168 max)
Stride Length: 117cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 85.6 | 160 | 4.1 | 34:18 | 8:18 |
Walk | 13.9 | 119 | 0.4 | 5:34 | 14:00 |
Still | 0.5 | - | - | 12 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:04 | 8:04 | 56.30 |
5km | 26:51 | 8:39 | 57.62 |
5M | 44:27 | 8:53 | 56.82 |
10km | 55:58 | 9:00 | 56.42 |
10M | 1:32:40 | 9:16 | 56.40 |
Half | 2:03:23 | 9:25 | 55.65 |
20M | 3:13:13 | 9:40 | 56.32 |
Mara | 4:17:15 | 9:49 | 56.40 |
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