Tue 23rd Jun 2015 at 11:00am by lildude
Run > Intervals
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Time
1:00:01
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Miles 6.90
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Min/mi 8:42
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Pacing
45%
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WAVA
49.79
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Stride(cm)
109
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Cals
671
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Cadence
169
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BPM
154
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%MHR
77.9
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B/mi 1342
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Asc(m)
42
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Surface
Road
Notes & Comments
1200m, 1000m, 800m, 600m, 400m Intervals w/ 200m RI
Note to self: pace these properly next time. Went out way too fast on the first two and blew up part way through. The shorter ones were a lot closer to desired paces though tougher than they should have been due to blowing up in the first two.
Note to self: pace these properly next time. Went out way too fast on the first two and blew up part way through. The shorter ones were a lot closer to desired paces though tougher than they should have been due to blowing up in the first two.
19:06 4:02 2:55 3:33 2:32 2:38 2:32 1:59 2:34 1:15 2:25 14:31
Pin Map |
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Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 32 | 32 | 8:32 | 86 59-112 | 733 | 182 116-190 | 0/0 |
0.13 | 1:02 | 30 | 8:06 | 123 115-133 | 996 | 185 182-188 | 1/0 |
0.19 | 1:33 | 31 | 8:08 | 142 137-144 | 1156 | 185 182-188 | 0/0 |
0.25 | 2:04 | 31 | 8:13 | 144 143-145 | 1184 | 185 180-188 | 0/0 |
0.31 | 2:35 | 31 | 8:16 | 145 144-145 | 1199 | 185 182-186 | 0/0 |
0.38 | 3:05 | 30 | 8:01 | 147 146-148 | 1179 | 184 182-186 | 0/0 |
0.44 | 3:35 | 30 | 8:02 | 146 145-146 | 1173 | 183 182-184 | 0/0 |
0.50 | 4:05 | 30 | 7:53 | 143 143-144 | 1128 | 184 184-186 | 0/0 |
0.56 | 4:34 | 30 | 7:55 | 145 144-145 | 1148 | 185 184-186 | 1/0 |
0.63 | 5:03 | 28 | 7:33 | 148 146-150 | 1117 | 184 184-186 | 1/0 |
0.69 | 5:32 | 29 | 7:46 | 150 149-151 | 1166 | 184 182-186 | 0/0 |
0.75 | 6:02 | 30 | 8:02 | 149 149-149 | 1197 | 184 184-186 | 0/0 |
0.81 | 6:32 | 30 | 7:59 | 150 149-152 | 1198 | 183 182-184 | 0/1 |
0.88 | 7:01 | 29 | 7:51 | 149 148-150 | 1169 | 183 182-186 | 0/0 |
0.94 | 7:29 | 28 | 7:28 | 149 148-149 | 1113 | 182 180-184 | 0/0 |
1.00 | 7:59 | 30 | 7:55 | 149 148-151 | 1180 | 184 178-186 | 0/1 |
1.06 | 8:27 | 28 | 7:30 | 145 142-149 | 1088 | 183 180-186 | 0/2 |
1.13 | 8:57 | 30 | 7:58 | 142 140-144 | 1131 | 183 182-186 | 0/0 |
1.19 | 9:25 | 28 | 7:27 | 145 144-146 | 1080 | 184 182-186 | 0/1 |
1.25 | 9:53 | 28 | 7:23 | 144 143-146 | 1064 | 182 178-186 | 0/0 |
1.31 | 10:23 | 30 | 7:59 | 151 149-152 | 1206 | 182 182-184 | 0/0 |
1.38 | 10:51 | 29 | 7:41 | 150 149-151 | 1152 | 183 178-188 | 0/0 |
1.44 | 11:18 | 27 | 7:06 | 152 148-157 | 1080 | 179 176-182 | 0/0 |
1.50 | 11:44 | 26 | 7:03 | 163 160-166 | 1149 | 185 172-202 | 0/0 |
1.56 | 12:07 | 22 | 5:57 | 162 161-165 | 963 | 183 170-204 | 0/1 |
1.63 | 12:35 | 29 | 7:38 | 167 165-169 | 1275 | 179 170-204 | 0/1 |
1.69 | 13:07 | 31 | 8:22 | 158 154-163 | 1322 | 172 170-174 | 0/0 |
1.75 | 13:28 | 21 | 5:43 | 156 151-163 | 891 | 191 176-204 | 0/0 |
1.81 | 13:59 | 30 | 8:08 | 166 163-168 | 1349 | 175 170-190 | 1/0 |
1.88 | 14:24 | 25 | 6:43 | 162 160-164 | 1089 | 181 170-190 | 0/0 |
1.94 | 15:32 | 1:08 | 18:13 | 150 138-165 | 2732 | 125 96-178 | 0/0 |
2.00 | 17:16 | 1:44 | 27:44 | 127 121-136 | 3521 | 115 94-170 | 0/0 |
2.06 | 18:01 | 45 | 12:07 | 127 121-133 | 1538 | 150 116-170 | 1/0 |
2.13 | 19:07 | 1:05 | 17:21 | 110 98-124 | 1909 | 168 116-208 | 0/0 |
2.19 | 19:32 | 25 | 6:45 | 143 121-163 | 965 | 201 190-204 | 1/0 |
2.25 | 19:52 | 21 | 5:28 | 170 165-173 | 931 | 192 190-194 | 0/0 |
2.31 | 20:13 | 20 | 5:24 | 175 173-177 | 946 | 190 188-192 | 0/0 |
2.38 | 20:30 | 18 | 4:45 | 178 177-180 | 845 | 191 190-192 | 0/1 |
2.44 | 20:52 | 22 | 5:45 | 181 180-181 | 1039 | 187 186-188 | 1/0 |
2.50 | 21:12 | 20 | 5:22 | 182 181-182 | 978 | 186 184-188 | 0/0 |
2.56 | 21:32 | 20 | 5:21 | 182 181-183 | 973 | 187 186-188 | 0/1 |
2.63 | 21:52 | 20 | 5:22 | 183 183-183 | 981 | 186 186-186 | 0/0 |
2.69 | 22:13 | 21 | 5:29 | 182 182-183 | 998 | 185 184-186 | 0/0 |
2.75 | 22:34 | 21 | 5:36 | 182 181-183 | 1021 | 184 182-186 | 1/1 |
2.81 | 22:56 | 22 | 5:47 | 183 182-183 | 1059 | 183 182-184 | 0/0 |
2.88 | 23:41 | 45 | 12:01 | 177 162-184 | 2127 | 154 116-184 | 0/0 |
2.94 | 25:13 | 1:32 | 24:33 | 135 114-159 | 3314 | 114 104-116 | 0/0 |
3.00 | 26:10 | 57 | 15:18 | 115 110-119 | 1760 | 127 116-194 | 0/1 |
3.06 | 26:30 | 20 | 5:24 | 150 119-171 | 809 | 206 192-208 | 0/0 |
3.13 | 26:49 | 19 | 4:57 | 175 173-176 | 866 | 191 188-194 | 1/0 |
3.19 | 27:10 | 21 | 5:44 | 179 176-181 | 1026 | 184 182-184 | 1/0 |
3.25 | 27:32 | 21 | 5:38 | 182 181-182 | 1025 | 184 180-186 | 1/0 |
3.31 | 27:54 | 23 | 6:00 | 182 182-183 | 1093 | 183 182-186 | 1/0 |
3.38 | 28:18 | 24 | 6:21 | 183 182-183 | 1161 | 180 178-182 | 0/0 |
3.44 | 28:40 | 22 | 5:54 | 182 182-183 | 1075 | 179 178-180 | 0/0 |
3.50 | 29:02 | 22 | 5:56 | 182 182-183 | 1081 | 180 178-182 | 0/0 |
3.56 | 29:24 | 22 | 5:49 | 182 182-182 | 1057 | 181 180-184 | 0/0 |
3.63 | 30:15 | 51 | 13:34 | 174 156-183 | 2360 | 141 86-180 | 0/0 |
3.69 | 31:32 | 1:17 | 20:30 | 134 119-153 | 2748 | 114 106-116 | 0/1 |
3.75 | 32:19 | 47 | 12:30 | 122 116-138 | 1525 | 135 104-198 | 0/0 |
3.81 | 32:38 | 19 | 5:06 | 154 143-167 | 786 | 195 190-200 | 0/0 |
3.88 | 32:56 | 18 | 4:48 | 172 167-176 | 826 | 191 186-194 | 0/0 |
3.94 | 33:16 | 21 | 5:29 | 180 177-182 | 988 | 185 184-188 | 0/0 |
4.00 | 33:36 | 20 | 5:14 | 183 182-185 | 959 | 183 182-184 | 0/0 |
4.06 | 33:56 | 20 | 5:27 | 185 185-186 | 1009 | 184 182-186 | 0/0 |
4.13 | 34:16 | 20 | 5:20 | 186 186-187 | 991 | 181 180-182 | 0/2 |
4.19 | 34:37 | 20 | 5:24 | 186 186-187 | 1004 | 183 180-186 | 0/0 |
4.25 | 35:19 | 42 | 11:15 | 182 172-187 | 2047 | 146 116-184 | 0/1 |
4.31 | 36:42 | 1:23 | 22:12 | 145 121-169 | 3219 | 116 116-116 | 1/0 |
4.38 | 37:28 | 46 | 12:13 | 125 117-140 | 1526 | 178 116-194 | 1/0 |
4.44 | 37:48 | 20 | 5:15 | 157 143-171 | 824 | 193 190-194 | 0/0 |
4.50 | 38:06 | 18 | 4:54 | 176 173-178 | 861 | 187 186-188 | 0/0 |
4.56 | 38:26 | 20 | 5:20 | 181 179-183 | 964 | 184 182-186 | 1/0 |
4.62 | 38:47 | 22 | 5:45 | 184 182-185 | 1059 | 181 178-182 | 0/0 |
4.69 | 39:08 | 20 | 5:28 | 185 185-186 | 1010 | 185 182-190 | 0/1 |
4.75 | 39:58 | 50 | 13:16 | 179 161-186 | 2376 | 142 116-180 | 0/0 |
4.81 | 41:22 | 1:24 | 22:31 | 138 120-158 | 3106 | 117 116-120 | 0/0 |
4.87 | 42:01 | 39 | 10:27 | 129 116-151 | 1348 | 172 108-198 | 0/0 |
4.94 | 42:22 | 20 | 5:25 | 163 151-171 | 883 | 194 192-198 | 0/0 |
5.00 | 42:40 | 19 | 4:57 | 176 173-179 | 872 | 190 190-192 | 0/0 |
5.06 | 42:58 | 18 | 4:48 | 182 181-183 | 873 | 189 186-190 | 0/0 |
5.12 | 43:43 | 45 | 11:54 | 179 167-185 | 2129 | 144 116-186 | 0/2 |
5.19 | 45:05 | 1:22 | 21:58 | 143 122-164 | 3141 | 115 108-116 | 0/0 |
5.25 | 45:56 | 51 | 13:30 | 127 121-135 | 1714 | 168 166-170 | 0/0 |
5.31 | 46:29 | 33 | 8:49 | 142 138-146 | 1252 | 170 168-172 | 1/0 |
5.38 | 47:02 | 33 | 8:48 | 147 146-147 | 1293 | 172 168-176 | 0/0 |
5.44 | 47:31 | 29 | 7:47 | 149 148-151 | 1160 | 176 172-178 | 0/0 |
5.50 | 48:02 | 31 | 8:11 | 154 151-156 | 1260 | 178 174-184 | 0/0 |
5.56 | 48:31 | 29 | 7:49 | 156 155-158 | 1220 | 181 178-182 | 0/0 |
5.63 | 49:01 | 30 | 7:59 | 159 159-160 | 1270 | 182 182-184 | 0/0 |
5.69 | 49:32 | 31 | 8:11 | 160 159-161 | 1310 | 181 178-182 | 2/0 |
5.75 | 50:04 | 33 | 8:41 | 161 160-162 | 1398 | 177 174-180 | 0/0 |
5.81 | 50:38 | 33 | 8:54 | 164 161-165 | 1460 | 171 164-176 | 2/0 |
5.88 | 51:15 | 38 | 10:04 | 155 152-160 | 1560 | 176 166-182 | 1/0 |
5.94 | 51:50 | 34 | 9:07 | 154 152-155 | 1403 | 175 170-178 | 0/0 |
6.00 | 52:22 | 32 | 8:37 | 153 152-154 | 1317 | 176 172-178 | 0/0 |
6.06 | 52:55 | 33 | 8:52 | 152 152-153 | 1348 | 176 174-178 | 0/0 |
6.13 | 53:28 | 33 | 8:50 | 155 153-156 | 1369 | 175 172-178 | 1/0 |
6.19 | 53:59 | 30 | 8:06 | 156 155-157 | 1264 | 178 178-180 | 0/0 |
6.25 | 54:30 | 31 | 8:22 | 154 154-155 | 1288 | 177 176-178 | 0/0 |
6.31 | 55:01 | 31 | 8:20 | 155 155-156 | 1292 | 176 174-178 | 0/1 |
6.38 | 55:31 | 29 | 7:51 | 157 156-157 | 1234 | 180 176-182 | 0/0 |
6.44 | 56:00 | 29 | 7:42 | 157 156-159 | 1210 | 182 180-182 | 0/0 |
6.50 | 56:29 | 29 | 7:43 | 160 159-160 | 1234 | 183 182-186 | 0/0 |
6.56 | 56:58 | 29 | 7:52 | 160 159-161 | 1258 | 179 172-182 | 0/0 |
6.63 | 57:27 | 29 | 7:51 | 160 159-160 | 1257 | 180 178-182 | 0/0 |
6.69 | 57:59 | 32 | 8:30 | 156 154-158 | 1325 | 176 170-186 | 1/0 |
6.75 | 58:29 | 30 | 7:53 | 155 154-156 | 1223 | 175 172-180 | 0/1 |
6.81 | 58:59 | 30 | 7:58 | 152 151-153 | 1210 | 173 168-178 | 0/0 |
6.88 | 59:34 | 36 | 9:29 | 148 146-151 | 1403 | 170 168-170 | 0/0 |
6.90 | 1:00:01 | 27 | 18:33 | 137 136-144 | 2542 | 116 116-116 | 0/0 |
Elevation
Asc 42m,
Range 19m, Flat prediction 1:00:01
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
169 (208 max)
Stride Length: 109cm
Run: 78.9%
Walk: 21.1%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:56 | 7:56 | 48.79 |
5km | 26:01 | 8:22 | 50.52 |
5M | 42:50 | 8:34 | 49.94 |
10km | 53:47 | 8:39 | 49.74 |
10M | 1:28:32 | 8:51 | 49.94 |
Half | 1:57:28 | 8:58 | 49.41 |
20M | 3:03:00 | 9:09 | 50.26 |
Mara | 4:02:50 | 9:16 | 50.51 |
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