Wed 10th May 2017 at 1:00pm by hellen
Run > Intervals
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Time
20:44
-
Miles 2.96
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Min/mi 7:00
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Pacing
84%
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WAVA
71.20
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Stride(cm)
119
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Cals
255
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Cadence
193
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BPM
175
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%MHR
101.7
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B/mi 1225
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Asc(m)
42
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Surface
Road
Notes & Comments
4x4min 90s windy and hot av 6.36mm
===
1) 0.02m - 12(10:57/m) 114/122bpm 5.48/6.68mph
2) 0.61m - 4:00(6:32/m) 168/181bpm 48cal 9.18/9.71mph
3) 0.16m - 1:30(9:06/m) 173/182bpm 18cal 6.59/9.14mph
4) 0.61m - 4:00(6:33/m) 178/184bpm 51cal 9.16/9.77mph
5) 0.17m - 1:30(8:38/m) 174/184bpm 18cal 6.95/9.5mph
6) 0.6m - 4:00(6:39/m) 180/184bpm 51cal 9.02/9.35mph
7) 0.17m - 1:30(8:41/m) 172/184bpm 18cal 6.91/8.81mph
8) 0.6m - 4:00(6:42/m) 179/186bpm 51cal 8.96/9.48mph
9) 0.01m - 2(4:52/m) 186/186bpm 12.32/9.27mph
===
1) 0.02m - 12(10:57/m) 114/122bpm 5.48/6.68mph
2) 0.61m - 4:00(6:32/m) 168/181bpm 48cal 9.18/9.71mph
3) 0.16m - 1:30(9:06/m) 173/182bpm 18cal 6.59/9.14mph
4) 0.61m - 4:00(6:33/m) 178/184bpm 51cal 9.16/9.77mph
5) 0.17m - 1:30(8:38/m) 174/184bpm 18cal 6.95/9.5mph
6) 0.6m - 4:00(6:39/m) 180/184bpm 51cal 9.02/9.35mph
7) 0.17m - 1:30(8:41/m) 172/184bpm 18cal 6.91/8.81mph
8) 0.6m - 4:00(6:42/m) 179/186bpm 51cal 8.96/9.48mph
9) 0.01m - 2(4:52/m) 186/186bpm 12.32/9.27mph
12 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 | 30 | 30 | 7:58 | 122 110-133 | 971 | 175 96-194 | 1/0 |
0.13 | 55 | 25 | 6:36 | 142 133-156 | 937 | 194 192-196 | 0/0 |
0.19 | 1:20 | 25 | 6:43 | 165 158-168 | 1108 | 195 194-196 | 1/0 |
0.25 | 1:46 | 26 | 6:53 | 171 169-173 | 1178 | 197 194-200 | 0/2 |
0.31 | 2:10 | 25 | 6:37 | 174 172-175 | 1152 | 198 196-200 | 0/0 |
0.38 | 2:34 | 24 | 6:19 | 176 174-177 | 1110 | 199 198-200 | 1/1 |
0.44 | 2:57 | 23 | 6:06 | 176 175-177 | 1073 | 199 198-200 | 1/0 |
0.50 | 3:20 | 23 | 6:11 | 179 177-179 | 1105 | 200 198-204 | 0/1 |
0.56 | 3:45 | 25 | 6:36 | 178 176-180 | 1176 | 198 196-200 | 1/0 |
0.63 | 4:09 | 24 | 6:32 | 179 178-180 | 1168 | 199 198-200 | 0/0 |
0.69 | 4:43 | 34 | 8:59 | 179 175-182 | 1609 | 186 178-202 | 1/0 |
0.75 | 5:17 | 34 | 8:59 | 171 168-175 | 1535 | 178 176-180 | 1/0 |
0.81 | 5:48 | 32 | 8:28 | 165 164-168 | 1397 | 179 174-190 | 0/1 |
0.88 | 6:12 | 23 | 6:12 | 167 164-170 | 1036 | 196 190-200 | 0/2 |
0.94 | 6:35 | 23 | 6:09 | 173 170-175 | 1065 | 199 198-200 | 0/1 |
1.00 | 6:58 | 23 | 6:15 | 177 175-178 | 1106 | 202 200-202 | 0/0 |
1.06 | 7:24 | 26 | 6:58 | 179 178-180 | 1248 | 198 196-200 | 0/2 |
1.13 | 7:52 | 27 | 7:15 | 180 179-181 | 1305 | 196 194-198 | 1/0 |
1.19 | 8:18 | 26 | 6:59 | 180 179-182 | 1256 | 195 194-198 | 0/2 |
1.25 | 8:43 | 25 | 6:43 | 182 181-182 | 1222 | 198 196-198 | 1/0 |
1.31 | 9:07 | 24 | 6:25 | 183 182-183 | 1173 | 198 196-200 | 1/0 |
1.38 | 9:30 | 23 | 6:11 | 183 182-183 | 1132 | 199 198-200 | 1/1 |
1.44 | 9:57 | 27 | 7:05 | 184 183-184 | 1304 | 192 178-200 | 0/1 |
1.50 | 10:30 | 33 | 8:49 | 179 173-184 | 1577 | 179 178-182 | 0/0 |
1.56 | 11:03 | 33 | 8:51 | 168 163-173 | 1488 | 178 172-180 | 1/1 |
1.63 | 11:29 | 26 | 7:02 | 165 163-169 | 1160 | 188 178-198 | 0/0 |
1.69 | 11:55 | 25 | 6:44 | 173 170-176 | 1164 | 198 196-200 | 1/0 |
1.75 | 12:20 | 26 | 6:53 | 179 176-181 | 1231 | 199 198-200 | 0/1 |
1.81 | 12:45 | 25 | 6:33 | 182 181-183 | 1191 | 198 196-200 | 0/1 |
1.88 | 13:10 | 25 | 6:36 | 182 182-183 | 1203 | 196 194-196 | 0/1 |
1.94 | 13:34 | 24 | 6:31 | 182 181-183 | 1186 | 197 196-198 | 2/0 |
2.00 | 13:58 | 24 | 6:26 | 183 182-183 | 1178 | 197 196-198 | 0/1 |
2.06 | 14:22 | 24 | 6:22 | 183 182-183 | 1164 | 196 192-198 | 2/0 |
2.13 | 14:48 | 26 | 6:51 | 183 182-183 | 1253 | 193 190-196 | 0/0 |
2.19 | 15:15 | 27 | 7:11 | 184 183-184 | 1322 | 194 192-196 | 1/0 |
2.25 | 16:02 | 47 | 12:33 | 175 172-181 | 2198 | 179 168-182 | 2/0 |
2.31 | 16:36 | 34 | 9:08 | 171 170-172 | 1563 | 179 170-182 | 0/0 |
2.38 | 17:05 | 29 | 7:40 | 168 166-170 | 1289 | 183 180-194 | 0/1 |
2.44 | 17:28 | 24 | 6:16 | 170 166-172 | 1066 | 196 194-198 | 0/2 |
2.50 | 17:53 | 24 | 6:29 | 174 172-176 | 1129 | 198 196-198 | 0/1 |
2.56 | 18:17 | 24 | 6:23 | 177 176-179 | 1130 | 197 196-198 | 0/1 |
2.63 | 18:44 | 27 | 7:16 | 180 179-181 | 1308 | 196 194-198 | 0/1 |
2.69 | 19:11 | 27 | 7:14 | 181 181-182 | 1308 | 194 192-196 | 1/0 |
2.75 | 19:38 | 27 | 7:09 | 182 181-183 | 1303 | 195 192-196 | 1/1 |
2.81 | 20:03 | 25 | 6:35 | 183 182-184 | 1206 | 196 194-198 | 0/0 |
2.88 | 20:27 | 25 | 6:37 | 184 183-185 | 1219 | 197 194-200 | 2/0 |
2.94 | 20:51 | 24 | 6:20 | 185 184-186 | 1171 | 199 198-200 | 0/1 |
2.96 | 20:58 | 7 | 6:25 | 185 184-186 | 1186 | 199 198-200 | 0/0 |
Heart
175/186max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 42m,
Range 7m, Flat prediction 20:44
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
193 (204 max)
Stride Length: 119cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.8 | 192 | 3 | 20:55 | 7:05 |
Walk | 0.2 | 96 | 0 | 3 | 11:55 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:13 | 6:13 | 71.58 |
5km | 21:53 | 7:03 | 71.05 |
5M | 37:06 | 7:25 | 68.38 |
10km | 47:14 | 7:36 | 67.25 |
10M | 1:20:06 | 8:01 | 65.18 |
Half | 1:48:06 | 8:15 | 63.00 |
20M | 2:52:55 | 8:39 | 61.81 |
Mara | 3:53:21 | 8:54 | 60.55 |
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