Wed 25th Jan 2017 at 1:00pm by hellen
Run > Intervals
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Time
26:03
-
Miles 3.68
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Min/mi 7:05
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Pacing
89%
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WAVA
70.96
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Stride(cm)
118
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Cals
316
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Cadence
192
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BPM
166
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%MHR
96.5
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B/mi 1175
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Asc(m)
42
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Surface
Road
Notes & Comments
5x4min 90s av 6.42mm
===
1) 0m - 2(46:48/m) 97/97bpm 1.28/0mph
2) 0.6m - 4:00(6:42/m) 157/176bpm 44cal 8.95/9.25mph
3) 0.17m - 1:30(9:02/m) 167/178bpm 18cal 6.65/9.08mph
4) 0.6m - 4:00(6:39/m) 173/179bpm 50cal 9.02/9.77mph
5) 0.17m - 1:30(8:39/m) 165/180bpm 18cal 6.94/8.89mph
6) 0.6m - 4:00(6:39/m) 173/178bpm 50cal 9.02/9.46mph
7) 0.17m - 1:30(9:00/m) 171/181bpm 18cal 6.67/9.08mph
8) 0.6m - 4:00(6:42/m) 174/180bpm 50cal 8.96/9.48mph
9) 0.18m - 1:30(8:26/m) 168/181bpm 18cal 7.12/9.08mph
10) 0.59m - 4:00(6:48/m) 173/178bpm 50cal 8.82/9.16mph
11) 0.01m - 2(4:51/m) 176/176bpm 12.39/8.91mph
===
1) 0m - 2(46:48/m) 97/97bpm 1.28/0mph
2) 0.6m - 4:00(6:42/m) 157/176bpm 44cal 8.95/9.25mph
3) 0.17m - 1:30(9:02/m) 167/178bpm 18cal 6.65/9.08mph
4) 0.6m - 4:00(6:39/m) 173/179bpm 50cal 9.02/9.77mph
5) 0.17m - 1:30(8:39/m) 165/180bpm 18cal 6.94/8.89mph
6) 0.6m - 4:00(6:39/m) 173/178bpm 50cal 9.02/9.46mph
7) 0.17m - 1:30(9:00/m) 171/181bpm 18cal 6.67/9.08mph
8) 0.6m - 4:00(6:42/m) 174/180bpm 50cal 8.96/9.48mph
9) 0.18m - 1:30(8:26/m) 168/181bpm 18cal 7.12/9.08mph
10) 0.59m - 4:00(6:48/m) 173/178bpm 50cal 8.82/9.16mph
11) 0.01m - 2(4:51/m) 176/176bpm 12.39/8.91mph
2 4:00 1:30 4:00 1:30 4:00 1:30 4:00 1:30 4:00 2
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 25 | 25 | 6:47 | 117 97-140 | 794 | 194 190-196 | 2/0 |
0.13 | 50 | 25 | 6:37 | 138 132-145 | 913 | 192 180-196 | 0/0 |
0.19 | 1:17 | 27 | 7:09 | 142 134-148 | 1016 | 193 186-196 | 1/0 |
0.25 | 1:44 | 27 | 7:09 | 157 143-168 | 1123 | 191 190-194 | 0/1 |
0.31 | 2:09 | 25 | 6:39 | 170 165-172 | 1130 | 195 190-196 | 0/1 |
0.38 | 2:34 | 25 | 6:46 | 171 170-173 | 1158 | 196 192-198 | 0/1 |
0.44 | 2:58 | 23 | 6:14 | 173 171-174 | 1079 | 198 196-200 | 2/0 |
0.50 | 3:22 | 25 | 6:35 | 173 173-174 | 1140 | 196 194-200 | 0/1 |
0.56 | 3:48 | 25 | 6:42 | 173 172-174 | 1160 | 198 194-200 | 2/0 |
0.63 | 4:15 | 27 | 7:17 | 175 174-178 | 1275 | 194 182-200 | 0/0 |
0.69 | 4:49 | 34 | 9:03 | 168 166-171 | 1521 | 180 178-182 | 1/0 |
0.75 | 5:24 | 35 | 9:16 | 162 159-165 | 1501 | 180 178-180 | 2/0 |
0.81 | 5:49 | 26 | 6:48 | 160 158-162 | 1089 | 184 176-194 | 0/1 |
0.88 | 6:12 | 23 | 6:06 | 167 164-168 | 1020 | 198 194-200 | 0/2 |
0.94 | 6:36 | 24 | 6:26 | 171 170-172 | 1101 | 199 198-200 | 0/1 |
1.00 | 7:01 | 25 | 6:37 | 173 173-174 | 1146 | 198 198-198 | 0/1 |
1.06 | 7:29 | 28 | 7:25 | 174 174-175 | 1290 | 194 192-194 | 1/1 |
1.13 | 7:56 | 27 | 7:08 | 175 173-176 | 1250 | 196 194-198 | 0/0 |
1.19 | 8:23 | 27 | 7:12 | 175 174-176 | 1261 | 194 194-194 | 1/1 |
1.25 | 8:47 | 25 | 6:33 | 176 174-178 | 1152 | 194 192-198 | 0/1 |
1.31 | 9:11 | 24 | 6:21 | 178 176-179 | 1130 | 197 196-198 | 2/0 |
1.38 | 9:36 | 25 | 6:35 | 178 177-179 | 1173 | 187 180-198 | 0/1 |
1.44 | 10:08 | 32 | 8:40 | 174 168-180 | 1507 | 180 178-184 | 0/0 |
1.50 | 10:40 | 32 | 8:27 | 159 155-165 | 1345 | 180 178-182 | 0/1 |
1.56 | 11:10 | 31 | 8:09 | 155 152-159 | 1264 | 183 176-192 | 2/1 |
1.63 | 11:36 | 25 | 6:43 | 166 162-170 | 1114 | 198 196-198 | 1/0 |
1.69 | 12:02 | 26 | 6:59 | 172 170-173 | 1202 | 196 192-198 | 0/0 |
1.75 | 12:28 | 26 | 6:58 | 173 172-174 | 1205 | 194 192-196 | 1/0 |
1.81 | 12:53 | 26 | 6:49 | 176 175-177 | 1199 | 197 196-198 | 0/2 |
1.88 | 13:18 | 24 | 6:30 | 176 176-177 | 1143 | 196 190-198 | 0/0 |
1.94 | 13:42 | 24 | 6:28 | 177 176-177 | 1143 | 198 198-198 | 2/1 |
2.00 | 14:06 | 24 | 6:20 | 176 175-177 | 1113 | 198 198-198 | 0/1 |
2.06 | 14:30 | 24 | 6:31 | 175 174-176 | 1140 | 197 194-198 | 1/0 |
2.13 | 14:55 | 25 | 6:41 | 177 176-178 | 1183 | 196 190-198 | 1/0 |
2.19 | 15:27 | 32 | 8:30 | 177 175-180 | 1505 | 188 180-198 | 1/0 |
2.25 | 16:01 | 33 | 8:55 | 169 167-172 | 1508 | 179 178-180 | 2/0 |
2.31 | 16:32 | 32 | 8:26 | 165 163-166 | 1393 | 179 172-184 | 1/0 |
2.38 | 16:57 | 25 | 6:33 | 167 166-168 | 1092 | 192 176-198 | 0/1 |
2.44 | 17:20 | 24 | 6:20 | 169 169-170 | 1072 | 199 198-200 | 0/2 |
2.50 | 17:45 | 24 | 6:25 | 171 170-173 | 1098 | 198 196-198 | 0/0 |
2.56 | 18:10 | 26 | 6:54 | 173 171-175 | 1194 | 197 196-198 | 0/2 |
2.63 | 18:38 | 28 | 7:27 | 175 174-176 | 1305 | 193 190-196 | 1/0 |
2.69 | 19:06 | 28 | 7:22 | 174 174-175 | 1282 | 193 190-194 | 0/2 |
2.75 | 19:32 | 26 | 6:57 | 176 175-176 | 1225 | 194 192-196 | 1/0 |
2.81 | 19:56 | 24 | 6:28 | 177 176-178 | 1143 | 196 196-198 | 1/0 |
2.88 | 20:20 | 24 | 6:26 | 178 177-179 | 1144 | 198 198-198 | 1/0 |
2.94 | 20:48 | 28 | 7:20 | 178 176-180 | 1306 | 192 184-198 | 0/0 |
3.00 | 21:20 | 32 | 8:31 | 169 163-174 | 1440 | 181 180-184 | 0/0 |
3.06 | 21:52 | 32 | 8:35 | 161 158-164 | 1381 | 179 178-180 | 0/2 |
3.13 | 22:18 | 26 | 7:01 | 162 157-165 | 1136 | 188 184-192 | 2/0 |
3.19 | 22:45 | 27 | 7:14 | 168 167-170 | 1214 | 193 190-196 | 0/0 |
3.25 | 23:12 | 26 | 7:04 | 172 171-173 | 1215 | 191 190-192 | 1/0 |
3.31 | 23:39 | 27 | 7:10 | 175 173-175 | 1253 | 193 192-194 | 0/2 |
3.38 | 24:04 | 25 | 6:40 | 176 175-176 | 1175 | 195 192-196 | 0/1 |
3.44 | 24:29 | 25 | 6:38 | 176 176-177 | 1167 | 196 196-198 | 0/1 |
3.50 | 24:53 | 24 | 6:21 | 177 176-177 | 1125 | 196 194-198 | 2/0 |
3.56 | 25:18 | 25 | 6:42 | 176 175-177 | 1180 | 196 196-196 | 0/1 |
3.63 | 25:43 | 25 | 6:40 | 176 175-176 | 1174 | 196 194-198 | 2/0 |
3.67 | 26:03 | 20 | 6:48 | 176 176-176 | 1197 | 196 194-196 | 0/0 |
Heart
166/180max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 42m,
Range 7m, Flat prediction 26:03
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
192 (200 max)
Stride Length: 118cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 100.0 | 192 | 3.7 | 26:03 | 7:05 |
Walk | 0.0 | 0 | 0 | 0 | NAN:00:00 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:08 | 6:08 | 72.55 |
5km | 21:35 | 6:57 | 72.04 |
5M | 36:37 | 7:19 | 69.29 |
10km | 46:36 | 7:30 | 68.16 |
10M | 1:19:02 | 7:54 | 66.06 |
Half | 1:46:39 | 8:08 | 63.86 |
20M | 2:50:36 | 8:32 | 62.65 |
Mara | 3:50:14 | 8:47 | 61.37 |
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