Tue 12th Jul 2016 at 6:00pm by Mr Hiles
Run > Intervals
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Time
44:45
-
Miles 5.63
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Min/mi 7:57
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Pacing
84.2%
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WAVA
62.66
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Stride(cm)
120
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Cals
610
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Cadence
168
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BPM
150
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%MHR
80.8
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B/mi 1188
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Asc(m)
42
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Hillscore
4
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Surface
Road
Notes & Comments
Split Summary
===
1) 1.11m - 10:00(8:59/m) 133/145bpm 119cal 6.68/7.14mph
2) 1.33m - 10:00(7:32/m) 155/163bpm 146cal 7.97/8.35mph
3) 0.25m - 2:00(7:56/m) 140/157bpm 23cal 7.56/8.08mph
4) 1.37m - 10:00(7:18/m) 158/163bpm 145cal 8.22/8.75mph
5) 0.18m - 2:00(11:10/m) 140/162bpm 20cal 5.37/8.04mph
6) 1.32m - 10:00(7:33/m) 159/165bpm 146cal 7.95/8.56mph
7) 0.07m - 45(10:57/m) 158/164bpm 11cal 5.48/8.39mph
===
1) 1.11m - 10:00(8:59/m) 133/145bpm 119cal 6.68/7.14mph
2) 1.33m - 10:00(7:32/m) 155/163bpm 146cal 7.97/8.35mph
3) 0.25m - 2:00(7:56/m) 140/157bpm 23cal 7.56/8.08mph
4) 1.37m - 10:00(7:18/m) 158/163bpm 145cal 8.22/8.75mph
5) 0.18m - 2:00(11:10/m) 140/162bpm 20cal 5.37/8.04mph
6) 1.32m - 10:00(7:33/m) 159/165bpm 146cal 7.95/8.56mph
7) 0.07m - 45(10:57/m) 158/164bpm 11cal 5.48/8.39mph
10:00 10:00 2:00 10:00 2:00 10:00 45
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 37 | 37 | 9:52 | 94 76-106 | 927 | 152 102-164 | 0/1 |
0.13 | 1:11 | 34 | 8:59 | 111 106-117 | 998 | 163 158-166 | 0/5 |
0.19 | 1:47 | 36 | 9:36 | 122 120-123 | 1172 | 161 158-164 | 0/0 |
0.25 | 2:18 | 32 | 8:28 | 126 123-129 | 1066 | 165 162-168 | 0/0 |
0.31 | 2:50 | 32 | 8:31 | 129 128-130 | 1100 | 165 164-166 | 0/2 |
0.38 | 3:24 | 33 | 8:55 | 131 130-131 | 1167 | 165 164-166 | 0/0 |
0.44 | 3:58 | 34 | 9:06 | 132 129-135 | 1200 | 165 164-166 | 1/0 |
0.50 | 4:29 | 31 | 8:23 | 137 136-137 | 1149 | 166 164-166 | 0/0 |
0.56 | 5:02 | 33 | 8:42 | 137 136-138 | 1192 | 165 164-166 | 1/1 |
0.63 | 5:37 | 35 | 9:19 | 141 140-143 | 1313 | 164 164-166 | 2/0 |
0.69 | 6:12 | 35 | 9:23 | 142 141-143 | 1332 | 164 164-164 | 2/0 |
0.75 | 6:46 | 34 | 9:00 | 144 143-144 | 1297 | 166 164-168 | 1/0 |
0.81 | 7:19 | 33 | 8:56 | 145 144-145 | 1294 | 166 166-166 | 1/0 |
0.88 | 7:53 | 33 | 8:56 | 143 142-144 | 1277 | 166 166-168 | 1/0 |
0.94 | 8:26 | 33 | 8:52 | 143 142-145 | 1269 | 166 166-166 | 2/0 |
1.00 | 8:59 | 33 | 8:53 | 144 144-144 | 1278 | 167 166-168 | 2/0 |
1.06 | 9:33 | 34 | 9:05 | 144 143-145 | 1307 | 167 166-168 | 1/0 |
1.13 | 10:05 | 32 | 8:26 | 145 144-145 | 1223 | 169 168-172 | 1/0 |
1.19 | 10:34 | 29 | 7:47 | 147 146-149 | 1144 | 170 168-172 | 0/0 |
1.25 | 11:03 | 28 | 7:34 | 151 151-152 | 1142 | 172 172-172 | 0/0 |
1.31 | 11:31 | 28 | 7:30 | 154 153-155 | 1156 | 172 172-172 | 0/1 |
1.38 | 12:00 | 29 | 7:40 | 154 153-154 | 1181 | 172 172-172 | 0/1 |
1.44 | 12:29 | 29 | 7:45 | 154 153-154 | 1193 | 170 168-172 | 0/2 |
1.50 | 12:58 | 29 | 7:48 | 153 152-153 | 1193 | 171 170-172 | 0/1 |
1.56 | 13:27 | 29 | 7:44 | 153 152-154 | 1183 | 172 170-172 | 0/0 |
1.63 | 13:56 | 30 | 7:53 | 156 155-158 | 1230 | 172 172-172 | 1/0 |
1.69 | 14:25 | 29 | 7:44 | 156 156-157 | 1207 | 171 170-172 | 1/0 |
1.75 | 14:53 | 27 | 7:20 | 156 155-156 | 1143 | 173 172-174 | 0/0 |
1.81 | 15:20 | 27 | 7:14 | 156 156-156 | 1129 | 174 174-174 | 0/0 |
1.88 | 15:48 | 28 | 7:23 | 155 155-156 | 1145 | 173 172-174 | 0/1 |
1.94 | 16:17 | 29 | 7:46 | 156 156-156 | 1211 | 173 172-174 | 1/1 |
2.00 | 16:44 | 28 | 7:23 | 155 155-156 | 1144 | 174 174-174 | 0/1 |
2.06 | 17:13 | 28 | 7:30 | 155 155-155 | 1163 | 175 174-178 | 0/2 |
2.13 | 17:39 | 27 | 7:07 | 156 155-157 | 1110 | 175 174-176 | 0/2 |
2.19 | 18:08 | 28 | 7:35 | 161 159-162 | 1220 | 174 174-174 | 2/0 |
2.25 | 18:35 | 27 | 7:09 | 162 160-162 | 1158 | 172 170-174 | 0/2 |
2.31 | 19:02 | 27 | 7:12 | 159 158-159 | 1145 | 174 174-174 | 0/1 |
2.38 | 19:30 | 28 | 7:32 | 159 158-159 | 1197 | 174 170-176 | 1/0 |
2.44 | 19:58 | 28 | 7:30 | 157 157-158 | 1178 | 173 170-174 | 0/1 |
2.50 | 20:27 | 29 | 7:48 | 151 144-157 | 1178 | 166 162-174 | 0/4 |
2.56 | 20:56 | 29 | 7:47 | 140 138-143 | 1090 | 168 166-170 | 0/6 |
2.63 | 21:25 | 29 | 7:44 | 136 135-137 | 1051 | 170 168-172 | 0/2 |
2.69 | 22:22 | 57 | 15:11 | 130 121-137 | 1975 | 166 144-174 | 0/2 |
2.75 | 22:50 | 28 | 7:30 | 135 129-143 | 1013 | 175 174-176 | 0/0 |
2.81 | 23:18 | 28 | 7:22 | 151 146-155 | 1112 | 175 174-176 | 1/0 |
2.88 | 23:47 | 29 | 7:42 | 156 155-156 | 1200 | 174 174-174 | 0/0 |
2.94 | 24:12 | 26 | 6:49 | 158 156-159 | 1078 | 173 172-174 | 1/0 |
3.00 | 24:40 | 27 | 7:15 | 159 159-160 | 1152 | 173 172-174 | 1/0 |
3.06 | 25:06 | 27 | 7:08 | 160 159-160 | 1141 | 174 174-174 | 0/0 |
3.13 | 25:34 | 28 | 7:23 | 159 158-159 | 1173 | 175 174-176 | 0/1 |
3.19 | 26:01 | 27 | 7:15 | 159 158-159 | 1154 | 176 174-176 | 0/0 |
3.25 | 26:29 | 28 | 7:25 | 159 158-159 | 1179 | 174 172-176 | 1/0 |
3.31 | 26:58 | 29 | 7:51 | 159 158-160 | 1249 | 172 172-174 | 1/0 |
3.38 | 27:26 | 28 | 7:27 | 161 160-162 | 1199 | 174 172-176 | 1/0 |
3.44 | 27:54 | 28 | 7:21 | 161 160-162 | 1183 | 175 174-176 | 1/0 |
3.50 | 28:20 | 26 | 7:03 | 160 160-161 | 1128 | 175 174-178 | 0/0 |
3.56 | 28:48 | 27 | 7:15 | 160 160-161 | 1159 | 174 174-174 | 0/0 |
3.63 | 29:16 | 28 | 7:30 | 161 160-162 | 1207 | 176 174-180 | 0/1 |
3.69 | 29:42 | 26 | 6:56 | 162 162-162 | 1124 | 175 172-176 | 0/1 |
3.75 | 30:08 | 27 | 7:08 | 161 161-162 | 1149 | 174 172-174 | 0/1 |
3.81 | 30:35 | 27 | 7:08 | 161 160-161 | 1149 | 173 172-174 | 0/2 |
3.88 | 31:01 | 26 | 6:59 | 160 160-161 | 1118 | 174 172-176 | 0/1 |
3.94 | 31:29 | 27 | 7:15 | 162 161-162 | 1176 | 174 172-176 | 0/2 |
4.00 | 31:57 | 29 | 7:38 | 161 159-162 | 1228 | 172 172-174 | 1/1 |
4.06 | 32:26 | 28 | 7:33 | 162 161-163 | 1222 | 172 170-174 | 1/0 |
4.13 | 33:24 | 58 | 15:35 | 143 124-160 | 2230 | 118 90-164 | 1/0 |
4.19 | 33:58 | 34 | 8:57 | 135 130-138 | 1209 | 167 164-168 | 1/0 |
4.25 | 34:29 | 31 | 8:23 | 141 139-145 | 1182 | 170 168-172 | 0/0 |
4.31 | 34:57 | 28 | 7:21 | 152 148-155 | 1118 | 175 174-180 | 0/0 |
4.38 | 35:25 | 28 | 7:33 | 157 155-160 | 1184 | 174 172-174 | 1/0 |
4.44 | 35:53 | 28 | 7:30 | 160 160-161 | 1200 | 175 174-176 | 1/0 |
4.50 | 36:20 | 27 | 7:14 | 161 160-161 | 1165 | 175 174-176 | 0/1 |
4.56 | 36:46 | 26 | 6:55 | 160 159-160 | 1107 | 174 174-174 | 0/4 |
4.62 | 37:13 | 27 | 7:11 | 158 158-159 | 1136 | 173 170-174 | 0/2 |
4.69 | 37:42 | 29 | 7:37 | 158 157-159 | 1203 | 173 172-174 | 0/1 |
4.75 | 38:09 | 28 | 7:25 | 160 158-161 | 1186 | 175 172-178 | 0/0 |
4.81 | 38:40 | 30 | 8:00 | 161 160-161 | 1289 | 174 174-174 | 1/0 |
4.87 | 39:06 | 26 | 7:01 | 161 161-162 | 1131 | 174 172-174 | 0/1 |
4.94 | 39:37 | 32 | 8:25 | 160 157-162 | 1345 | 169 154-176 | 1/0 |
5.00 | 40:03 | 26 | 6:54 | 160 160-161 | 1105 | 174 172-174 | 1/2 |
5.06 | 40:32 | 29 | 7:36 | 161 160-162 | 1224 | 173 172-174 | 0/0 |
5.12 | 41:01 | 29 | 7:44 | 161 160-162 | 1245 | 173 170-174 | 0/0 |
5.19 | 41:29 | 28 | 7:33 | 161 160-161 | 1217 | 173 172-174 | 1/0 |
5.25 | 42:00 | 31 | 8:14 | 160 159-161 | 1318 | 170 168-172 | 1/0 |
5.31 | 42:51 | 51 | 13:42 | 151 148-162 | 2068 | 159 118-176 | 0/0 |
5.38 | 43:21 | 30 | 7:52 | 156 153-159 | 1228 | 175 174-176 | 2/0 |
5.44 | 43:50 | 29 | 7:45 | 161 161-162 | 1248 | 173 172-174 | 2/0 |
5.50 | 44:20 | 30 | 8:03 | 162 161-162 | 1305 | 171 152-178 | 0/0 |
5.56 | 44:46 | 26 | 6:58 | 164 163-165 | 1143 | 177 176-178 | 0/1 |
5.63 | 45:27 | 40 | 10:46 | 158 152-164 | 1700 | 162 160-164 | 2/1 |
5.63 | 45:33 | 6 | 11:04 | 149 148-150 | 1650 | 160 158-162 | 0/0 |
Heart
149/165max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 42m,
Range 35m, Flat prediction 43:35
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
24 1.9% | 8:46 |
11 1.3% | 8:26 |
See your biggest climbs |
Cadence
168 (180 max)
Stride Length: 120cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 96.7 | 170 | 5.6 | 44:02 | 7:53 |
Walk | 2.4 | 110 | 0 | 1:05 | 25:06 |
Still | 1.0 | - | - | 26 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:10 | 7:10 | 62.34 |
5km | 23:50 | 7:40 | 63.84 |
5M | 39:28 | 7:54 | 62.89 |
10km | 49:41 | 8:00 | 62.43 |
10M | 1:22:16 | 8:14 | 62.38 |
Half | 1:49:32 | 8:22 | 61.55 |
20M | 2:51:32 | 8:35 | 62.28 |
Mara | 3:48:23 | 8:43 | 62.38 |
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