Wed 22nd Sep 2021 at 7:42pm by davidmcn
Run > Intervals
-
Time
22:35
-
Miles
2.17
-
Min/mi
10:24
-
Pacing
78%
-
WAVA
44.11
-
Stride(cm)
99
-
Cals
264
-
Cadence
157
-
BPM
161
-
%MHR
89.9
-
B/mi
1675
-
Surface
Treadmill
Notes & Comments
Breakaway Tempo Intervals 6/12kph
Split Summary
===
1) 1km - 6:45(6:45/km) 161/172bpm [1086b/km] 77cal 8.9/10.85kmph
2) 1km - 6:32(6:32/km) 161/177bpm [1051b/km] 74cal 9.19/10.95kmph
3) 1km - 6:24(6:24/km) 161/177bpm [1030b/km] 74cal 9.38/11.05kmph
4) 0.38km - 2:55(7:43/km) 157/175bpm [1211b/km] 32cal 7.78/11.08kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.06 |
55 |
55 |
14:45 |
141 109-168 |
2079 |
151 114-160 |
0.13 |
1:36 |
41 |
10:54 |
164 152-172 |
1788 |
154 150-156 |
0.19 |
2:16 |
40 |
10:36 |
165 164-167 |
1749 |
154 152-158 |
0.25 |
2:52 |
36 |
9:36 |
168 165-170 |
1613 |
166 164-168 |
0.31 |
3:26 |
34 |
9:08 |
167 166-168 |
1525 |
168 166-170 |
0.38 |
4:00 |
34 |
9:01 |
168 166-169 |
1516 |
168 168-170 |
0.44 |
4:34 |
34 |
9:00 |
170 168-171 |
1529 |
168 168-168 |
0.50 |
5:08 |
34 |
9:03 |
169 168-171 |
1529 |
169 168-170 |
0.56 |
5:50 |
42 |
11:20 |
168 164-171 |
1904 |
144 122-170 |
0.63 |
6:49 |
59 |
15:37 |
148 139-161 |
2312 |
124 122-126 |
0.69 |
7:32 |
43 |
11:31 |
156 141-168 |
1796 |
164 160-168 |
0.75 |
8:07 |
35 |
9:17 |
168 165-173 |
1560 |
170 168-170 |
0.81 |
8:41 |
34 |
9:04 |
168 166-171 |
1522 |
168 166-170 |
0.88 |
9:15 |
34 |
9:01 |
171 170-172 |
1543 |
169 168-170 |
0.94 |
9:48 |
34 |
8:58 |
169 169-170 |
1514 |
168 168-170 |
1.00 |
10:22 |
34 |
8:57 |
170 169-171 |
1521 |
170 168-170 |
1.06 |
11:14 |
53 |
14:00 |
156 146-166 |
2185 |
124 120-126 |
1.13 |
12:10 |
56 |
14:54 |
140 138-143 |
2085 |
137 124-160 |
1.19 |
12:46 |
36 |
9:42 |
163 148-172 |
1582 |
166 160-170 |
1.25 |
13:20 |
34 |
9:04 |
173 166-177 |
1570 |
169 168-170 |
1.31 |
13:54 |
33 |
8:56 |
171 169-173 |
1527 |
170 168-172 |
1.38 |
14:27 |
33 |
8:55 |
169 167-171 |
1507 |
169 168-170 |
1.44 |
15:01 |
33 |
8:51 |
172 169-173 |
1521 |
170 168-172 |
1.50 |
15:37 |
36 |
9:39 |
162 153-173 |
1563 |
157 124-170 |
1.56 |
16:38 |
1:01 |
16:15 |
147 141-151 |
2390 |
125 122-126 |
1.63 |
17:31 |
54 |
14:17 |
140 136-149 |
1999 |
152 122-168 |
1.69 |
18:06 |
34 |
9:09 |
163 154-171 |
1492 |
169 168-170 |
1.75 |
18:39 |
34 |
8:57 |
170 166-174 |
1522 |
169 168-170 |
1.81 |
19:13 |
34 |
8:59 |
168 167-171 |
1509 |
168 168-170 |
1.88 |
19:46 |
33 |
8:54 |
172 171-173 |
1530 |
170 170-172 |
1.94 |
20:19 |
33 |
8:47 |
173 171-175 |
1520 |
170 170-170 |
2.00 |
21:00 |
40 |
10:47 |
169 159-174 |
1824 |
145 122-170 |
2.06 |
22:00 |
1:00 |
16:02 |
147 140-156 |
2356 |
124 122-126 |
2.10 |
22:36 |
36 |
16:27 |
137 136-139 |
2254 |
123 120-126 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
68.9 |
165 |
1.7 |
15:35 |
9:26 |
Walk |
31.1 |
123 |
0.4 |
7:01 |
15:42 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:12 |
8:53 |
37.13% |
More |
800m |
4:47 |
9:37 |
40.19% |
More |
1km |
6:17 |
10:07 |
39.87% |
More |
Mile |
10:07 |
10:07 |
42.11% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:56 |
9:56 |
42.88 |
5km |
33:02 |
10:38 |
43.88 |
5M |
54:42 |
10:56 |
43.13 |
10km |
1:08:53 |
11:05 |
42.77 |
10M |
1:54:04 |
11:24 |
42.69 |
Half |
2:31:52 |
11:36 |
42.09 |
20M |
3:57:49 |
11:53 |
42.59 |
Mara |
5:16:37 |
12:05 |
42.66 |
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