Mon 30th Jan 2017 at 7:00pm by snogard
Run > Intervals
- Good
- breezy
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Time
1:03:13
-
Miles 5.21
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Min/mi 12:08
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Pacing
7%
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WAVA
48.14
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Stride(cm)
82
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Cals
526
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Cadence
161
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BPM
143
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%MHR
75.7
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B/mi 1736
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Asc(m)
42
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Hillscore
9
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Surface
Road
Notes & Comments
2 comments
Split Summary
===
1) 1m - 10:27(10:27/m) 147/173bpm 104cal 5.74/6.57mph
2) 0.01m - 1:54(4:04:55/m) 105/118bpm 7cal 0.25/4.13mph
3) 0m - 5(39:17:15/m) 98/98bpm 0.02/0.15mph
4) 1m - 9:59(9:59/m) 144/155bpm 93cal 6.01/7.22mph
5) 1m - 10:25(10:25/m) 149/157bpm 101cal 5.76/7.03mph
6) 1m - 9:56(9:56/m) 150/157bpm 95cal 6.04/7.45mph
7) 0.19m - 2:11(11:38/m) 152/156bpm 21cal 5.16/6.01mph
8) 0.02m - 6:13(4:40:05/m) 111/154bpm 15cal 0.21/5.99mph
9) 0.99m - 12:02(12:06/m) 140/151bpm 90cal 4.96/6.8mph
===
1) 1m - 10:27(10:27/m) 147/173bpm 104cal 5.74/6.57mph
2) 0.01m - 1:54(4:04:55/m) 105/118bpm 7cal 0.25/4.13mph
3) 0m - 5(39:17:15/m) 98/98bpm 0.02/0.15mph
4) 1m - 9:59(9:59/m) 144/155bpm 93cal 6.01/7.22mph
5) 1m - 10:25(10:25/m) 149/157bpm 101cal 5.76/7.03mph
6) 1m - 9:56(9:56/m) 150/157bpm 95cal 6.04/7.45mph
7) 0.19m - 2:11(11:38/m) 152/156bpm 21cal 5.16/6.01mph
8) 0.02m - 6:13(4:40:05/m) 111/154bpm 15cal 0.21/5.99mph
9) 0.99m - 12:02(12:06/m) 140/151bpm 90cal 4.96/6.8mph
10:27 1:54 5 9:59 10:25 9:56 2:11 6:13 12:02
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 | 9:51 | 107 84-128 | 1054 | 169 122-178 | 1/0 |
0.13 | 1:11 | 34 | 9:02 | 153 138-164 | 1381 | 169 166-172 | 1/0 |
0.19 | 1:48 | 37 | 9:48 | 158 153-164 | 1548 | 166 164-166 | 0/1 |
0.25 | 2:26 | 39 | 10:23 | 159 154-163 | 1652 | 164 164-166 | 0/0 |
0.31 | 3:08 | 42 | 11:11 | 146 134-155 | 1633 | 163 162-164 | 0/1 |
0.38 | 3:44 | 35 | 9:24 | 153 138-165 | 1437 | 166 164-168 | 0/1 |
0.44 | 4:20 | 37 | 9:47 | 161 157-164 | 1575 | 167 166-168 | 1/0 |
0.50 | 5:03 | 42 | 11:15 | 145 131-163 | 1632 | 159 122-168 | 0/1 |
0.56 | 5:39 | 36 | 9:37 | 164 155-173 | 1578 | 165 164-166 | 0/0 |
0.63 | 6:16 | 37 | 9:52 | 162 161-164 | 1597 | 165 160-168 | 3/0 |
0.69 | 6:52 | 36 | 9:44 | 162 156-166 | 1576 | 166 166-166 | 1/1 |
0.75 | 7:28 | 36 | 9:30 | 147 137-153 | 1396 | 166 166-168 | 0/6 |
0.81 | 8:03 | 35 | 9:22 | 146 139-152 | 1366 | 166 166-168 | 0/3 |
0.88 | 8:38 | 35 | 9:26 | 140 135-144 | 1320 | 167 166-172 | 0/2 |
0.94 | 9:15 | 37 | 9:58 | 139 135-143 | 1385 | 166 162-170 | 0/3 |
1.00 | 10:26 | 1:10 | 18:47 | 126 114-138 | 2366 | 144 122-168 | 0/1 |
1.06 | 12:50 | 2:24 | 38:22 | 109 96-127 | 4183 | 158 122-176 | 0/1 |
1.13 | 13:31 | 41 | 11:00 | 137 129-143 | 1507 | 172 168-174 | 0/0 |
1.19 | 14:04 | 33 | 8:43 | 145 143-146 | 1263 | 170 168-170 | 0/3 |
1.25 | 14:36 | 32 | 8:31 | 143 142-145 | 1218 | 169 168-170 | 0/6 |
1.31 | 15:07 | 31 | 8:15 | 143 140-147 | 1179 | 170 168-170 | 0/3 |
1.38 | 15:41 | 35 | 9:15 | 141 140-142 | 1304 | 169 168-172 | 0/2 |
1.44 | 16:09 | 27 | 7:19 | 139 138-143 | 1018 | 171 170-172 | 0/1 |
1.50 | 16:40 | 32 | 8:27 | 143 140-146 | 1208 | 170 168-172 | 2/0 |
1.56 | 17:16 | 35 | 9:28 | 150 149-151 | 1420 | 169 168-170 | 0/2 |
1.63 | 17:52 | 36 | 9:39 | 153 152-154 | 1476 | 170 168-172 | 0/1 |
1.69 | 18:32 | 40 | 10:37 | 153 152-155 | 1624 | 170 168-172 | 0/0 |
1.75 | 19:12 | 40 | 10:42 | 145 143-149 | 1553 | 157 126-172 | 0/0 |
1.81 | 19:51 | 39 | 10:28 | 147 145-149 | 1540 | 161 122-170 | 7/0 |
1.88 | 20:45 | 54 | 14:17 | 144 140-147 | 2058 | 140 122-166 | 5/0 |
1.94 | 21:45 | 1:00 | 16:05 | 150 149-152 | 2412 | 137 114-166 | 5/0 |
2.00 | 22:20 | 34 | 9:12 | 148 147-149 | 1361 | 168 168-168 | 2/0 |
2.06 | 22:56 | 36 | 9:41 | 148 146-150 | 1434 | 169 166-172 | 0/1 |
2.13 | 23:29 | 33 | 8:51 | 152 151-152 | 1344 | 171 170-172 | 0/1 |
2.19 | 24:03 | 34 | 9:04 | 154 153-155 | 1396 | 171 170-174 | 0/1 |
2.25 | 24:38 | 35 | 9:22 | 153 152-155 | 1432 | 170 168-172 | 0/4 |
2.31 | 25:11 | 33 | 8:46 | 151 150-153 | 1325 | 170 168-172 | 0/6 |
2.38 | 25:42 | 31 | 8:08 | 148 147-149 | 1205 | 172 170-174 | 0/3 |
2.44 | 26:15 | 33 | 8:48 | 148 148-149 | 1302 | 168 168-170 | 0/2 |
2.50 | 26:46 | 31 | 8:22 | 149 147-151 | 1248 | 171 168-174 | 0/2 |
2.56 | 27:19 | 33 | 8:50 | 152 151-154 | 1342 | 167 166-168 | 2/0 |
2.63 | 27:59 | 40 | 10:40 | 155 153-156 | 1652 | 157 122-166 | 0/2 |
2.69 | 28:39 | 40 | 10:44 | 149 148-150 | 1600 | 160 122-168 | 0/1 |
2.75 | 29:18 | 38 | 10:11 | 153 151-155 | 1558 | 166 166-168 | 0/0 |
2.81 | 29:52 | 34 | 9:07 | 156 155-156 | 1422 | 168 166-170 | 0/0 |
2.88 | 30:39 | 47 | 12:31 | 150 144-156 | 1877 | 135 122-174 | 6/0 |
2.94 | 31:41 | 1:02 | 16:34 | 143 141-145 | 2368 | 133 122-166 | 6/0 |
3.00 | 32:45 | 1:04 | 17:04 | 140 138-142 | 2389 | 126 122-128 | 5/0 |
3.06 | 33:18 | 33 | 8:44 | 142 139-145 | 1241 | 163 124-172 | 3/0 |
3.13 | 33:53 | 36 | 9:34 | 149 146-152 | 1425 | 170 170-170 | 0/1 |
3.19 | 34:26 | 33 | 8:41 | 154 152-155 | 1336 | 169 168-170 | 0/2 |
3.25 | 35:00 | 34 | 9:10 | 156 155-156 | 1430 | 169 168-172 | 0/0 |
3.31 | 35:34 | 34 | 9:03 | 154 153-156 | 1393 | 171 168-172 | 0/3 |
3.38 | 36:06 | 32 | 8:34 | 153 153-153 | 1311 | 169 168-172 | 0/6 |
3.44 | 36:36 | 30 | 8:00 | 152 151-153 | 1215 | 171 170-172 | 0/4 |
3.50 | 37:08 | 31 | 8:21 | 151 151-152 | 1260 | 171 170-172 | 0/1 |
3.56 | 37:38 | 30 | 8:02 | 150 149-150 | 1204 | 170 168-172 | 0/2 |
3.63 | 38:11 | 33 | 8:48 | 153 151-154 | 1346 | 167 166-168 | 2/0 |
3.69 | 38:58 | 47 | 12:31 | 153 147-156 | 1915 | 148 126-170 | 0/1 |
3.75 | 39:31 | 34 | 8:59 | 150 148-152 | 1347 | 172 170-174 | 0/1 |
3.81 | 40:22 | 50 | 13:25 | 143 140-149 | 1919 | 147 122-172 | 0/1 |
3.88 | 40:58 | 36 | 9:36 | 149 146-153 | 1429 | 168 166-170 | 0/0 |
3.94 | 41:42 | 44 | 11:46 | 148 146-152 | 1741 | 152 122-168 | 4/0 |
4.00 | 42:39 | 57 | 15:13 | 149 146-151 | 2268 | 131 82-166 | 7/0 |
4.06 | 43:37 | 58 | 15:23 | 149 145-153 | 2292 | 152 122-166 | 5/0 |
4.13 | 44:14 | 38 | 10:03 | 154 154-154 | 1549 | 166 164-166 | 3/0 |
4.19 | 44:50 | 36 | 9:37 | 154 153-155 | 1481 | 168 166-170 | 1/0 |
4.25 | 51:30 | 6:40 | 1:46:40 | 114 97-154 | 12161 | 164 122-198 | 0/0 |
4.31 | 52:39 | 1:08 | 18:12 | 130 120-139 | 2367 | 170 168-172 | 2/0 |
4.38 | 53:29 | 51 | 13:29 | 141 139-144 | 1901 | 160 122-170 | 2/0 |
4.44 | 54:12 | 42 | 11:19 | 146 145-147 | 1651 | 163 162-164 | 2/0 |
4.50 | 55:00 | 49 | 13:00 | 149 145-151 | 1938 | 153 122-166 | 6/0 |
4.56 | 55:44 | 43 | 11:35 | 147 145-149 | 1704 | 158 130-166 | 2/0 |
4.62 | 56:27 | 43 | 11:36 | 149 147-150 | 1728 | 165 164-166 | 0/1 |
4.69 | 57:06 | 39 | 10:26 | 146 145-148 | 1522 | 166 166-168 | 0/2 |
4.75 | 58:16 | 1:10 | 18:37 | 142 127-151 | 2644 | 140 112-168 | 1/0 |
4.81 | 58:59 | 42 | 11:18 | 129 126-133 | 1457 | 166 164-168 | 0/0 |
4.87 | 59:37 | 39 | 10:21 | 141 136-147 | 1460 | 167 166-168 | 0/0 |
4.94 | 1:00:25 | 48 | 12:46 | 145 139-149 | 1851 | 148 124-166 | 1/0 |
5.00 | 1:01:03 | 38 | 10:06 | 138 137-139 | 1393 | 166 166-166 | 0/0 |
5.06 | 1:01:39 | 36 | 9:41 | 143 140-145 | 1385 | 166 166-166 | 1/0 |
5.12 | 1:02:17 | 38 | 10:06 | 147 146-149 | 1484 | 150 82-168 | 0/0 |
5.19 | 1:02:55 | 38 | 10:10 | 145 144-146 | 1474 | 156 82-170 | 0/1 |
5.21 | 1:03:12 | 17 | 11:12 | 149 149-149 | 1669 | 168 168-168 | 0/0 |
Elevation
Asc 42m,
Range 41m, Flat prediction 56:19
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
39 4.6% | 24:17 |
24 3.1% | 9:16 |
24 3.9% | 12:17 |
See your biggest climbs |
Cadence
161 (198 max)
Stride Length: 82cm
Run: 85.3%
Walk: 14.7%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:17 | 10:17 | 49.66 |
5km | 35:48 | 11:31 | 49.84 |
5M | 1:00:25 | 12:05 | 48.30 |
10km | 1:16:44 | 12:21 | 47.66 |
10M | 2:09:31 | 12:57 | 46.63 |
Half | 2:54:18 | 13:18 | 45.31 |
20M | 4:37:37 | 13:53 | 44.90 |
Mara | 6:13:38 | 14:16 | 44.28 |
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