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Thu 9th May 2024 at 1:24pm by Mushroom
Run > Intervals
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Time
45:04
-
Miles 4.38
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Min/mi 10:17
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Pacing
77.9%
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WAVA
47.70
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Stride(cm)
92
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Cals
717
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Cadence
170
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BPM
137
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%MHR
80.5
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B/mi 1408
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Surface
Treadmill
Notes & Comments
1) 1mi - 9:13(9:13/mi) 127/144bpm [1171b/mi] 136cal 6.51/7.06mph
2) 0.14mi - 1:17(9:00/mi) 130/131bpm [1170b/mi] 19cal 6.67/7.1mph
3) 1mi - 8:54(8:54/mi) 136/140bpm [1211b/mi] 142cal 6.74/7.14mph
4) 0.17mi - 1:29(8:45/mi) 138/140bpm [1209b/mi] 23cal 6.85/7.22mph
5) 1mi - 8:58(8:58/mi) 141/146bpm [1265b/mi] 148cal 6.69/7.2mph
6) 0.14mi - 1:14(8:41/mi) 142/143bpm [1233b/mi] 20cal 6.91/7.2mph
7) 1mi - 9:17(9:17/mi) 142/149bpm [1318b/mi] 149cal 6.46/7.2mph
8) 0.11mi - 58(8:57/mi) 146/146bpm [1308b/mi] 16cal 6.7/7.16mph
9) 0.41mi - 3:43(9:07/mi) 149/153bpm [1357b/mi] 64cal 6.59/7.01mph
Incls 5 mins steady
then every 5mins, faster @ 9.7
2mins, 2:15, 2:30 ... up to 3mins
2) 0.14mi - 1:17(9:00/mi) 130/131bpm [1170b/mi] 19cal 6.67/7.1mph
3) 1mi - 8:54(8:54/mi) 136/140bpm [1211b/mi] 142cal 6.74/7.14mph
4) 0.17mi - 1:29(8:45/mi) 138/140bpm [1209b/mi] 23cal 6.85/7.22mph
5) 1mi - 8:58(8:58/mi) 141/146bpm [1265b/mi] 148cal 6.69/7.2mph
6) 0.14mi - 1:14(8:41/mi) 142/143bpm [1233b/mi] 20cal 6.91/7.2mph
7) 1mi - 9:17(9:17/mi) 142/149bpm [1318b/mi] 149cal 6.46/7.2mph
8) 0.11mi - 58(8:57/mi) 146/146bpm [1308b/mi] 16cal 6.7/7.16mph
9) 0.41mi - 3:43(9:07/mi) 149/153bpm [1357b/mi] 64cal 6.59/7.01mph
Incls 5 mins steady
then every 5mins, faster @ 9.7
2mins, 2:15, 2:30 ... up to 3mins
9:13 1:17 8:54 1:29 8:58 1:14 9:17 58 3:43
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. |
---|---|---|---|---|---|---|
0.06 | 49 | 49 | 12:59 | 94 79-109 | 1220 | 160 124-166 |
0.13 | 1:24 | 36 | 9:32 | 115 109-118 | 1097 | 167 166-168 |
0.19 | 1:57 | 33 | 8:43 | 125 121-127 | 1091 | 167 166-168 |
0.25 | 2:29 | 32 | 8:37 | 127 126-127 | 1094 | 167 166-168 |
0.31 | 3:02 | 32 | 8:36 | 128 126-129 | 1100 | 168 168-168 |
0.38 | 3:36 | 34 | 9:02 | 129 127-131 | 1165 | 169 168-170 |
0.44 | 4:08 | 33 | 8:45 | 134 132-135 | 1172 | 167 164-168 |
0.50 | 4:41 | 33 | 8:44 | 141 136-143 | 1232 | 168 166-170 |
0.56 | 5:14 | 33 | 8:51 | 137 132-140 | 1212 | 169 168-170 |
0.63 | 5:50 | 35 | 9:23 | 130 130-130 | 1221 | 170 168-172 |
0.69 | 6:24 | 35 | 9:17 | 133 132-134 | 1235 | 170 168-172 |
0.75 | 7:00 | 35 | 9:25 | 134 134-134 | 1263 | 169 166-170 |
0.81 | 7:34 | 34 | 9:07 | 134 133-134 | 1221 | 171 166-174 |
0.88 | 8:07 | 33 | 8:47 | 130 130-131 | 1141 | 169 168-170 |
0.94 | 8:39 | 33 | 8:42 | 131 130-131 | 1140 | 169 168-170 |
1.00 | 9:13 | 33 | 8:55 | 131 131-131 | 1167 | 169 168-170 |
1.06 | 9:47 | 35 | 9:14 | 129 128-131 | 1192 | 169 168-172 |
1.13 | 10:20 | 33 | 8:48 | 130 129-131 | 1144 | 170 168-172 |
1.19 | 10:54 | 34 | 9:03 | 132 131-134 | 1195 | 170 170-172 |
1.25 | 11:29 | 35 | 9:16 | 135 133-139 | 1250 | 170 170-172 |
1.31 | 12:04 | 34 | 9:12 | 138 137-139 | 1269 | 172 170-172 |
1.38 | 12:37 | 34 | 8:57 | 136 135-137 | 1218 | 170 168-172 |
1.44 | 13:10 | 33 | 8:44 | 134 134-134 | 1170 | 170 168-172 |
1.50 | 13:43 | 33 | 8:51 | 134 134-134 | 1187 | 169 168-170 |
1.56 | 14:16 | 33 | 8:46 | 134 133-134 | 1174 | 169 168-170 |
1.63 | 14:49 | 33 | 8:41 | 134 134-134 | 1163 | 169 166-170 |
1.69 | 15:21 | 32 | 8:39 | 134 133-134 | 1159 | 169 168-170 |
1.75 | 15:54 | 33 | 8:44 | 135 134-136 | 1179 | 172 170-172 |
1.81 | 16:28 | 34 | 9:01 | 137 136-137 | 1235 | 171 170-172 |
1.88 | 17:02 | 35 | 9:16 | 138 137-139 | 1278 | 171 170-172 |
1.94 | 17:37 | 35 | 9:21 | 139 138-139 | 1301 | 170 168-172 |
2.00 | 18:10 | 33 | 8:42 | 137 137-138 | 1192 | 170 168-174 |
2.06 | 18:42 | 32 | 8:39 | 137 136-137 | 1186 | 169 166-170 |
2.13 | 19:15 | 33 | 8:42 | 135 134-137 | 1174 | 169 168-170 |
2.19 | 19:48 | 33 | 8:52 | 139 137-140 | 1233 | 169 168-170 |
2.25 | 20:21 | 33 | 8:45 | 137 137-137 | 1199 | 169 166-170 |
2.31 | 20:53 | 31 | 8:24 | 138 137-139 | 1158 | 171 170-172 |
2.38 | 21:27 | 34 | 9:05 | 139 139-140 | 1263 | 170 170-172 |
2.44 | 22:01 | 34 | 9:02 | 142 140-142 | 1282 | 172 170-172 |
2.50 | 22:34 | 33 | 8:55 | 142 142-143 | 1266 | 170 168-172 |
2.56 | 23:08 | 34 | 9:00 | 142 141-143 | 1277 | 170 168-172 |
2.63 | 23:42 | 34 | 9:05 | 140 139-141 | 1272 | 169 168-170 |
2.69 | 24:18 | 36 | 9:39 | 139 138-139 | 1341 | 169 168-170 |
2.75 | 24:53 | 35 | 9:17 | 139 138-139 | 1289 | 170 168-172 |
2.81 | 25:26 | 33 | 8:47 | 139 139-139 | 1220 | 172 170-172 |
2.88 | 25:58 | 32 | 8:32 | 141 140-142 | 1202 | 172 172-172 |
2.94 | 26:30 | 32 | 8:39 | 143 142-143 | 1238 | 172 170-172 |
3.00 | 27:03 | 33 | 8:49 | 144 143-145 | 1270 | 172 170-174 |
3.06 | 27:38 | 35 | 9:12 | 145 145-145 | 1335 | 171 170-172 |
3.13 | 28:12 | 34 | 9:06 | 143 141-146 | 1300 | 171 168-172 |
3.19 | 28:46 | 34 | 9:07 | 144 143-146 | 1313 | 169 168-172 |
3.25 | 29:19 | 33 | 8:52 | 142 141-142 | 1260 | 170 170-170 |
3.31 | 29:52 | 32 | 8:38 | 141 140-141 | 1218 | 170 168-172 |
3.38 | 30:24 | 33 | 8:42 | 141 140-142 | 1226 | 170 168-172 |
3.44 | 30:56 | 32 | 8:33 | 142 142-143 | 1213 | 170 168-172 |
3.50 | 32:35 | 1:39 +58 | 26:22 | 124 112-142 | 3270 | 156 86-170 |
3.56 | 33:17 | 42 | 11:05 | 131 127-136 | 1451 | 170 170-172 |
3.63 | 33:51 | 34 | 9:09 | 139 137-140 | 1272 | 170 170-172 |
3.69 | 34:25 | 34 | 9:08 | 142 141-143 | 1297 | 172 170-172 |
3.75 | 35:00 | 34 | 9:10 | 143 143-143 | 1312 | 170 168-172 |
3.81 | 35:35 | 35 | 9:21 | 142 141-142 | 1328 | 169 168-170 |
3.88 | 36:09 | 34 | 9:06 | 141 139-144 | 1284 | 169 168-170 |
3.94 | 36:43 | 34 | 8:59 | 143 142-144 | 1285 | 168 166-172 |
4.00 | 37:15 | 33 | 8:43 | 142 141-142 | 1237 | 170 168-172 |
4.06 | 37:48 | 32 | 8:38 | 142 142-142 | 1227 | 171 168-172 |
4.13 | 38:21 | 33 | 8:50 | 143 143-144 | 1264 | 172 170-172 |
4.19 | 38:55 | 34 | 9:06 | 145 144-146 | 1320 | 171 170-172 |
4.25 | 39:29 | 34 | 9:09 | 147 147-148 | 1344 | 171 170-172 |
4.31 | 40:03 | 34 | 9:05 | 148 147-148 | 1345 | 174 172-176 |
4.38 | 40:37 | 34 | 8:58 | 148 148-149 | 1327 | 172 172-172 |
4.44 | 41:11 | 34 | 9:09 | 148 147-149 | 1353 | 169 168-170 |
4.50 | 41:45 | 34 | 8:56 | 146 146-146 | 1305 | 170 168-172 |
4.56 | 42:18 | 33 | 8:55 | 146 145-146 | 1301 | 171 170-172 |
4.62 | 42:52 | 34 | 9:07 | 145 145-146 | 1321 | 171 170-172 |
4.69 | 43:25 | 33 | 8:42 | 147 146-148 | 1279 | 172 172-174 |
4.75 | 43:59 | 34 | 9:09 | 149 148-149 | 1364 | 173 172-174 |
4.81 | 44:33 | 34 | 9:06 | 150 149-150 | 1365 | 174 172-176 |
4.87 | 45:09 | 35 | 9:21 | 151 150-152 | 1412 | 173 172-174 |
4.94 | 45:44 | 35 | 9:24 | 152 151-152 | 1429 | 175 174-176 |
4.97 | 46:03 | 19 | 9:25 | 152 152-152 | 1430 | 177 176-178 |
Heart
137/152max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
170 (178 max)
Stride Length: 92cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.1 | 169 | 5 | 45:38 | 9:12 |
Walk | 0.3 | 105 | 0 | 9 | 21:25 |
Still | 0.6 | - | - | 16 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:53 | 8:53 | 49.89 |
5km | 30:54 | 9:57 | 48.83 |
5M | 52:08 | 10:26 | 47.20 |
10km | 1:06:12 | 10:39 | 46.45 |
10M | 1:51:42 | 11:10 | 45.53 |
Half | 2:30:19 | 11:28 | 44.45 |
20M | 3:59:22 | 11:58 | 44.23 |
Mara | 5:22:07 | 12:18 | 43.82 |
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