Tue 19th Jun 2018 at 5:00am by Dunk
Run > Intervals
- v warm
-
Time
1:12:32
-
Miles
7.31
-
Min/mi
9:55
-
Pacing
82.6%
-
WAVA
54.16
-
Stride(cm)
96
-
Cals
758
-
Cadence
168
-
BPM
151
-
%MHR
82.1
-
B/mi
1499
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 11:02(11:02/m) 139/150bpm 108cal 5.44/6.41mph
2) 1m - 10:19(10:19/m) 139/150bpm 104cal 5.82/6.43mph
3) 0.5m - 4:03(8:07/m) 157/164bpm 47cal 7.4/7.78mph
4) 0.05m - 45(15:44/m) 152/160bpm 8cal 3.81/7.43mph
5) 0.5m - 4:00(8:01/m) 159/167bpm 47cal 7.49/7.72mph
6) 0.05m - 45(16:15/m) 160/166bpm 8cal 3.69/7.22mph
7) 0.5m - 4:06(8:12/m) 160/168bpm 48cal 7.31/7.7mph
8) 0.05m - 45(14:42/m) 161/167bpm 8cal 4.08/7.01mph
9) 0.5m - 4:00(7:59/m) 162/173bpm 47cal 7.51/7.62mph
10) 0.05m - 45(14:10/m) 164/170bpm 9cal 4.23/7.53mph
11) 0.5m - 4:11(8:22/m) 164/172bpm 50cal 7.17/7.66mph
12) 0.05m - 45(14:27/m) 165/169bpm 9cal 4.15/6.66mph
13) 0.5m - 3:48(7:37/m) 166/171bpm 46cal 7.88/8.06mph
14) 0.04m - 45(16:41/m) 165/170bpm 9cal 3.6/7.51mph
15) 1m - 11:31(11:31/m) 148/160bpm 110cal 5.21/5.95mph
16) 1m - 10:44(10:44/m) 148/159bpm 99cal 5.59/6.72mph
17) 0.02m - 17(17:28/m) 140/141bpm 1cal 3.43/6.16mph
11:02 10:19 4:03 45 4:00 45 4:06 45 4:00 45 4:11 45 3:48 45 11:31 10:44 17
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.91 |
10:00 |
10:00 |
11:00 |
137 88-150 |
1506 |
160 102-166 |
1.88 |
20:00 |
10:00 |
10:19 |
139 128-150 |
1435 |
164 160-168 |
3.03 |
30:00 |
10:00 |
8:42 |
155 137-167 |
1348 |
177 112-190 |
4.17 |
40:00 |
10:00 |
8:46 |
161 141-173 |
1413 |
175 110-188 |
5.29 |
50:00 |
10:00 |
8:53 |
164 148-172 |
1457 |
172 110-192 |
6.16 |
1:00:00 |
10:00 |
11:33 |
148 130-159 |
1710 |
159 114-170 |
7.08 |
1:10:00 |
10:00 |
10:52 |
148 133-159 |
1609 |
167 162-174 |
7.31 |
1:12:30 |
2:30 |
10:58 |
145 137-155 |
1590 |
163 118-170 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
92.5 |
172 |
7 |
1:07:05 |
9:37 |
Walk |
7.5 |
115 |
0.3 |
5:25 |
16:09 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:52 |
7:29 |
47.94% |
More |
800m |
3:47 |
7:36 |
56.58% |
More |
1km |
5:13 |
8:23 |
53.48% |
More |
Mile |
8:19 |
8:19 |
56.99% |
More |
5k |
26:42 |
8:36 |
60.48% |
More |
5 miles |
46:12 |
9:14 |
57.19% |
More |
10k |
1:00:13 |
9:42 |
54.89% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:48 |
8:48 |
53.84 |
5km |
29:17 |
9:26 |
55.16 |
5M |
48:30 |
9:42 |
54.47 |
10km |
1:01:03 |
9:50 |
54.15 |
10M |
1:41:06 |
10:07 |
54.18 |
Half |
2:14:37 |
10:17 |
53.49 |
20M |
3:30:48 |
10:32 |
54.13 |
Mara |
4:40:40 |
10:43 |
54.21 |
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