Wed 11th Jan 2023 at 12:23pm by Kazzaf
Run > Intervals
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Time
55:01
-
Miles 6.10
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Min/mi 9:01
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Pacing
45%
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WAVA
62.91
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Stride(cm)
99
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Cals
459
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Cadence
181
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BPM
160
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%MHR
80
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B/mi 1443
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Surface
Treadmill
Notes & Comments
Split Summary
===
1) 1m - 9:56(9:56/m) 139/153bpm [1382b/mi] 70cal
2) 1m - 9:37(9:37/m) 137/167bpm [1318b/mi] 59cal
3) 1m - 8:10(8:10/m) 169/176bpm [1380b/mi] 74cal
4) 1m - 8:31(8:31/m) 173/180bpm [1473b/mi] 78cal
5) 1m - 8:04(8:04/m) 178/191bpm [1435b/mi] 77cal
6) 1m - 8:23(8:23/m) 180/191bpm [1510b/mi] 80cal
7) 0.24m - 2:20(9:42/m) 171/179bpm [1659b/mi] 21cal
Stats not quite accurate.
1.3m warm up at 5.8-6.0 mph
Then 3mins at 7.3mph (8.13), 1min jog recovery
2mins at 7.5mph (8.0), 1min jog recovery
1min at 7.6mph (7.56), 2min jog recovery
X 4 sets but actually did final 7.6mph for 3mins as felt good and wanted to get a decent distance.
Jogged to finish at 55mins.
Very happy with this run. Wore Nike Tempo shoes but still not sure how comfortable they are.
===
1) 1m - 9:56(9:56/m) 139/153bpm [1382b/mi] 70cal
2) 1m - 9:37(9:37/m) 137/167bpm [1318b/mi] 59cal
3) 1m - 8:10(8:10/m) 169/176bpm [1380b/mi] 74cal
4) 1m - 8:31(8:31/m) 173/180bpm [1473b/mi] 78cal
5) 1m - 8:04(8:04/m) 178/191bpm [1435b/mi] 77cal
6) 1m - 8:23(8:23/m) 180/191bpm [1510b/mi] 80cal
7) 0.24m - 2:20(9:42/m) 171/179bpm [1659b/mi] 21cal
Stats not quite accurate.
1.3m warm up at 5.8-6.0 mph
Then 3mins at 7.3mph (8.13), 1min jog recovery
2mins at 7.5mph (8.0), 1min jog recovery
1min at 7.6mph (7.56), 2min jog recovery
X 4 sets but actually did final 7.6mph for 3mins as felt good and wanted to get a decent distance.
Jogged to finish at 55mins.
Very happy with this run. Wore Nike Tempo shoes but still not sure how comfortable they are.
9:56 9:37 8:10 8:31 8:04 8:23 2:20
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 45 | 45 | 11:56 | 99 75-125 | 1182 | 175 164-178 |
0.13 | 1:21 | 36 | 9:36 | 130 126-133 | 1248 | 177 176-178 |
0.19 | 1:57 | 36 | 9:37 | 136 131-141 | 1307 | 177 176-178 |
0.25 | 2:33 | 36 | 9:36 | 141 140-142 | 1355 | 178 176-178 |
0.31 | 3:09 | 36 | 9:35 | 142 139-145 | 1361 | 178 176-180 |
0.38 | 3:45 | 36 | 9:37 | 140 139-141 | 1346 | 178 178-178 |
0.44 | 4:21 | 36 | 9:36 | 143 142-143 | 1372 | 177 174-178 |
0.50 | 4:57 | 36 | 9:33 | 145 143-146 | 1384 | 177 176-178 |
0.56 | 5:32 | 36 | 9:35 | 147 146-148 | 1408 | 176 176-176 |
0.63 | 6:09 | 36 | 9:36 | 149 149-150 | 1432 | 175 174-176 |
0.69 | 6:45 | 36 | 9:39 | 150 149-151 | 1447 | 176 174-176 |
0.75 | 8:39 | 1:54 +1:14 | 30:23 | 132 111-151 | 4010 | 174 168-178 |
0.81 | 9:19 | 41 | 10:54 | 135 128-139 | 1470 | 177 176-178 |
0.88 | 9:56 | 37 | 9:49 | 144 139-148 | 1413 | 177 176-178 |
0.94 | 10:32 | 36 | 9:36 | 150 148-152 | 1440 | 177 176-178 |
1.00 | 11:09 | 37 | 9:48 | 150 148-152 | 1469 | 177 176-180 |
1.06 | 11:45 | 36 | 9:38 | 151 148-154 | 1455 | 176 176-176 |
1.13 | 12:21 | 36 | 9:38 | 152 150-154 | 1464 | 176 176-176 |
1.19 | 12:57 | 36 | 9:37 | 151 151-152 | 1451 | 176 174-176 |
1.25 | 13:35 | 37 | 9:58 | 149 149-149 | 1485 | 174 172-176 |
1.31 | 15:13 | 1:38 +35 | 26:12 | 118 107-147 | 3091 | 164 90-186 |
1.38 | 18:35 | 3:22 +2:52 | 53:49 | 131 99-139 | 7050 | 186 176-190 |
1.44 | 19:15 | 40 | 10:45 | 98 94-102 | 1054 | 179 176-184 |
1.50 | 19:51 | 36 | 9:37 | 113 108-118 | 1086 | 182 176-188 |
1.56 | 20:24 | 32 | 8:40 | 121 114-126 | 1048 | 187 186-188 |
1.63 | 20:56 | 32 | 8:35 | 129 126-132 | 1107 | 185 184-186 |
1.69 | 21:28 | 32 | 8:35 | 139 135-141 | 1194 | 185 184-186 |
1.75 | 21:59 | 31 | 8:20 | 141 140-143 | 1174 | 185 184-188 |
1.81 | 22:29 | 29 | 7:50 | 142 136-150 | 1113 | 184 182-186 |
1.88 | 23:01 | 32 | 8:33 | 162 155-167 | 1384 | 183 178-184 |
1.94 | 23:37 | 37 | 9:45 | 162 159-165 | 1579 | 178 176-184 |
2.00 | 24:13 | 36 | 9:30 | 159 157-162 | 1510 | 181 176-186 |
2.06 | 24:42 | 29 | 7:45 | 163 160-165 | 1262 | 187 186-188 |
2.13 | 25:11 | 29 | 7:40 | 168 167-170 | 1289 | 186 186-188 |
2.19 | 25:38 | 27 | 7:14 | 172 170-173 | 1243 | 186 184-186 |
2.25 | 26:09 | 31 | 8:21 | 173 171-174 | 1445 | 184 176-186 |
2.31 | 26:45 | 36 | 9:39 | 169 164-172 | 1630 | 176 174-178 |
2.38 | 27:20 | 34 | 9:10 | 166 163-170 | 1522 | 182 176-190 |
2.44 | 27:50 | 30 | 8:01 | 167 164-169 | 1339 | 185 184-186 |
2.50 | 28:19 | 29 | 7:51 | 170 169-171 | 1333 | 184 182-186 |
2.56 | 28:49 | 30 | 7:53 | 172 171-173 | 1356 | 185 184-186 |
2.63 | 29:18 | 29 | 7:44 | 174 173-174 | 1346 | 185 184-186 |
2.69 | 29:46 | 28 | 7:28 | 173 173-173 | 1293 | 185 184-186 |
2.75 | 30:19 | 33 | 8:55 | 173 170-174 | 1542 | 180 176-184 |
2.81 | 30:57 | 38 | 10:14 | 165 163-167 | 1687 | 178 176-182 |
2.88 | 31:28 | 30 | 8:03 | 167 166-168 | 1344 | 186 186-188 |
2.94 | 31:56 | 28 | 7:33 | 171 170-173 | 1290 | 186 186-186 |
3.00 | 32:23 | 27 | 7:13 | 174 174-175 | 1257 | 186 184-188 |
3.06 | 32:51 | 28 | 7:24 | 175 175-175 | 1295 | 185 182-186 |
3.13 | 33:27 | 37 | 9:48 | 175 175-175 | 1715 | 178 174-186 |
3.19 | 34:04 | 37 | 9:46 | 168 165-172 | 1640 | 180 176-190 |
3.25 | 34:33 | 29 | 7:38 | 169 167-171 | 1290 | 190 188-192 |
3.31 | 35:00 | 27 | 7:16 | 175 173-176 | 1272 | 189 186-190 |
3.38 | 35:37 | 37 | 10:00 | 174 169-178 | 1739 | 179 176-180 |
3.44 | 36:13 | 35 | 9:27 | 167 166-168 | 1577 | 182 178-186 |
3.50 | 36:45 | 32 | 8:33 | 169 166-172 | 1445 | 185 184-186 |
3.56 | 37:15 | 30 | 8:07 | 174 173-175 | 1412 | 185 184-186 |
3.63 | 37:45 | 29 | 7:50 | 176 175-178 | 1378 | 185 184-186 |
3.69 | 38:14 | 29 | 7:48 | 177 176-177 | 1382 | 185 184-186 |
3.75 | 38:43 | 29 | 7:40 | 177 176-178 | 1357 | 185 184-186 |
3.81 | 39:18 | 36 | 9:30 | 177 175-179 | 1680 | 178 174-186 |
3.88 | 39:56 | 38 | 10:00 | 172 171-173 | 1721 | 178 176-180 |
3.94 | 40:26 | 30 | 7:59 | 171 170-172 | 1364 | 186 184-186 |
4.00 | 40:54 | 28 | 7:29 | 176 173-180 | 1317 | 185 184-186 |
4.06 | 41:21 | 27 | 7:15 | 186 183-189 | 1350 | 186 184-186 |
4.13 | 41:48 | 27 | 7:11 | 181 179-183 | 1300 | 186 184-186 |
4.19 | 42:23 | 35 | 9:23 | 179 176-181 | 1679 | 179 174-186 |
4.25 | 43:00 | 37 | 9:58 | 177 175-180 | 1764 | 179 176-186 |
4.31 | 43:31 | 30 | 8:08 | 170 169-173 | 1382 | 184 184-184 |
4.38 | 44:01 | 30 | 7:53 | 175 171-179 | 1380 | 185 184-186 |
4.44 | 44:29 | 28 | 7:34 | 177 177-178 | 1338 | 185 184-186 |
4.50 | 44:57 | 29 | 7:37 | 179 177-180 | 1362 | 184 184-186 |
4.56 | 45:26 | 29 | 7:41 | 179 178-179 | 1375 | 185 184-186 |
4.62 | 45:55 | 29 | 7:37 | 179 178-179 | 1365 | 184 184-186 |
4.69 | 46:32 | 37 | 9:58 | 177 176-180 | 1765 | 175 174-176 |
4.75 | 47:07 | 35 | 9:16 | 171 170-173 | 1585 | 181 176-186 |
4.81 | 47:37 | 30 | 8:03 | 171 170-173 | 1377 | 186 186-186 |
4.87 | 48:05 | 27 | 7:17 | 176 174-178 | 1282 | 186 184-186 |
4.94 | 48:31 | 26 | 6:58 | 187 181-190 | 1304 | 186 184-186 |
5.00 | 48:58 | 27 | 7:11 | 185 182-189 | 1330 | 184 180-186 |
5.06 | 49:36 | 39 | 10:19 | 180 177-184 | 1856 | 177 176-178 |
5.12 | 50:11 | 35 | 9:14 | 174 171-177 | 1606 | 182 176-186 |
5.19 | 50:40 | 29 | 7:43 | 173 172-175 | 1334 | 187 186-188 |
5.25 | 51:07 | 27 | 7:17 | 179 177-181 | 1304 | 185 184-186 |
5.31 | 51:34 | 27 | 7:04 | 183 181-184 | 1295 | 186 186-186 |
5.38 | 52:01 | 27 | 7:12 | 188 186-190 | 1352 | 187 186-188 |
5.44 | 52:28 | 27 | 7:14 | 189 186-191 | 1366 | 187 186-188 |
5.50 | 52:54 | 26 | 6:59 | 184 183-184 | 1286 | 188 186-188 |
5.56 | 53:20 | 26 | 6:55 | 187 183-189 | 1292 | 187 186-188 |
5.63 | 53:46 | 26 | 6:57 | 188 186-189 | 1308 | 186 186-186 |
5.69 | 54:20 | 34 | 9:11 | 182 178-185 | 1670 | 179 176-184 |
5.75 | 54:56 | 36 | 9:34 | 177 176-179 | 1692 | 176 176-178 |
5.81 | 55:33 | 37 | 9:48 | 180 179-181 | 1765 | 177 176-178 |
5.88 | 56:09 | 36 | 9:31 | 178 169-186 | 1694 | 177 176-178 |
5.94 | 56:45 | 36 | 9:37 | 168 167-169 | 1616 | 177 176-178 |
6.00 | 57:21 | 36 | 9:37 | 174 168-179 | 1674 | 177 176-178 |
6.06 | 57:57 | 36 | 9:35 | 174 170-179 | 1667 | 176 176-178 |
6.13 | 58:34 | 37 | 9:50 | 168 168-169 | 1653 | 176 176-178 |
6.19 | 59:09 | 36 | 9:32 | 171 168-174 | 1630 | 177 176-178 |
6.24 | 59:41 | 32 | 10:05 | 169 166-172 | 1705 | 174 172-176 |
Cadence
181 (192 max)
Stride Length: 99cm
Run: 99.6%
Walk: 0.4%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:32 | 7:32 | 65.48 |
5km | 26:12 | 8:26 | 65.79 |
5M | 44:12 | 8:50 | 63.71 |
10km | 56:09 | 9:02 | 62.82 |
10M | 1:34:46 | 9:29 | 61.41 |
Half | 2:07:32 | 9:44 | 59.64 |
20M | 3:23:08 | 10:09 | 59.01 |
Mara | 4:33:23 | 10:26 | 58.14 |
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