Fri 16th Jun 2017 at 11:00am by Angus Clydesdale
Run > Intervals
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Time
37:35
-
Miles 3.75
-
Min/mi 10:01
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Pacing
83%
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WAVA
46.49
-
Cals
574
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BPM
159
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%MHR
95.5
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B/mi 1589
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Asc(m)
42
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Surface
Road
Notes & Comments
NOV RunClub Cruise Intervals - faster
Split Summary
===
1) 0.16m - 2:29(15:48/m) 114/120bpm 21cal 3.8/4.82mph
2) 1m - 8:51(8:51/m) 157/168bpm 136cal 6.78/8.55mph
3) 0.24m - 2:40(10:59/m) 162/167bpm 42cal 5.47/8.15mph
4) 1m - 9:46(9:46/m) 165/169bpm 158cal 6.15/8.25mph
5) 0.13m - 1:46(13:26/m) 159/169bpm 27cal 4.46/5.71mph
6) 1m - 9:40(9:40/m) 163/167bpm 154cal 6.2/8.57mph
7) 0.22m - 2:22(10:39/m) 157/165bpm 36cal 5.64/9.57mph
Split Summary
===
1) 0.16m - 2:29(15:48/m) 114/120bpm 21cal 3.8/4.82mph
2) 1m - 8:51(8:51/m) 157/168bpm 136cal 6.78/8.55mph
3) 0.24m - 2:40(10:59/m) 162/167bpm 42cal 5.47/8.15mph
4) 1m - 9:46(9:46/m) 165/169bpm 158cal 6.15/8.25mph
5) 0.13m - 1:46(13:26/m) 159/169bpm 27cal 4.46/5.71mph
6) 1m - 9:40(9:40/m) 163/167bpm 154cal 6.2/8.57mph
7) 0.22m - 2:22(10:39/m) 157/165bpm 36cal 5.64/9.57mph
2:29 8:51 2:40 9:46 1:46 9:40 2:22
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Ascent mtrs Asc. |
---|---|---|---|---|---|---|
0.06 | 58 | 58 | 15:23 | 107 96-116 | 1646 | 1/0 |
0.13 | 1:57 | 59 | 15:49 | 118 117-119 | 1867 | 1/0 |
0.19 | 2:41 | 44 | 11:45 | 121 118-129 | 1422 | 0/0 |
0.25 | 3:15 | 34 | 9:06 | 136 131-141 | 1237 | 0/2 |
0.31 | 3:44 | 29 | 7:48 | 146 143-148 | 1139 | 0/0 |
0.38 | 4:18 | 33 | 8:49 | 150 149-151 | 1322 | 0/1 |
0.44 | 4:50 | 33 | 8:45 | 152 151-153 | 1330 | 0/0 |
0.50 | 5:24 | 33 | 8:54 | 154 153-156 | 1372 | 1/0 |
0.56 | 5:57 | 33 | 8:45 | 157 156-158 | 1373 | 0/0 |
0.63 | 6:29 | 33 | 8:48 | 160 159-160 | 1407 | 1/0 |
0.69 | 7:00 | 30 | 8:07 | 160 159-160 | 1300 | 0/0 |
0.75 | 7:35 | 35 | 9:13 | 161 160-162 | 1485 | 0/0 |
0.81 | 8:08 | 34 | 8:58 | 162 162-162 | 1452 | 2/0 |
0.88 | 8:41 | 33 | 8:48 | 163 161-165 | 1435 | 1/0 |
0.94 | 9:15 | 34 | 9:08 | 166 165-167 | 1516 | 0/2 |
1.00 | 9:48 | 32 | 8:38 | 165 165-166 | 1424 | 0/1 |
1.06 | 10:25 | 37 | 9:59 | 167 166-168 | 1668 | 1/0 |
1.13 | 11:04 | 39 | 10:25 | 166 166-167 | 1729 | 2/0 |
1.19 | 11:35 | 30 | 8:06 | 166 166-166 | 1345 | 1/0 |
1.25 | 12:09 | 34 | 9:10 | 166 166-167 | 1522 | 0/1 |
1.31 | 12:47 | 38 | 10:08 | 166 165-167 | 1683 | 0/3 |
1.38 | 13:41 | 54 | 14:29 | 159 153-164 | 2302 | 0/0 |
1.44 | 14:16 | 35 | 9:22 | 152 150-153 | 1424 | 1/0 |
1.50 | 14:51 | 35 | 9:15 | 158 155-162 | 1462 | 2/0 |
1.56 | 15:31 | 39 | 10:30 | 165 163-167 | 1732 | 3/0 |
1.63 | 16:09 | 38 | 10:15 | 167 166-167 | 1711 | 0/2 |
1.69 | 16:44 | 35 | 9:19 | 166 165-167 | 1546 | 1/1 |
1.75 | 17:19 | 35 | 9:16 | 166 166-167 | 1538 | 1/0 |
1.81 | 17:51 | 32 | 8:36 | 166 166-167 | 1428 | 0/2 |
1.88 | 18:27 | 36 | 9:31 | 165 164-166 | 1570 | 0/2 |
1.94 | 19:03 | 37 | 9:51 | 165 164-165 | 1625 | 1/0 |
2.00 | 19:40 | 36 | 9:37 | 163 162-164 | 1568 | 2/0 |
2.06 | 20:19 | 39 | 10:29 | 164 162-166 | 1720 | 1/1 |
2.13 | 20:59 | 40 | 10:47 | 166 165-166 | 1789 | 3/0 |
2.19 | 21:37 | 38 | 10:04 | 165 164-166 | 1660 | 2/0 |
2.25 | 22:16 | 39 | 10:20 | 166 165-167 | 1716 | 0/3 |
2.31 | 22:53 | 37 | 9:53 | 167 167-167 | 1650 | 0/1 |
2.38 | 23:30 | 37 | 9:51 | 167 166-168 | 1645 | 1/0 |
2.44 | 24:14 | 44 | 11:48 | 168 165-169 | 1984 | 1/0 |
2.50 | 25:09 | 55 | 14:41 | 159 152-165 | 2334 | 2/0 |
2.56 | 25:44 | 35 | 9:23 | 148 146-151 | 1389 | 1/0 |
2.63 | 26:17 | 33 | 8:42 | 153 149-156 | 1330 | 0/0 |
2.69 | 26:55 | 38 | 10:07 | 161 158-162 | 1628 | 0/1 |
2.75 | 27:32 | 38 | 10:01 | 162 161-162 | 1622 | 0/0 |
2.81 | 28:14 | 41 | 10:58 | 162 161-162 | 1777 | 0/2 |
2.88 | 28:56 | 43 | 11:21 | 163 162-164 | 1849 | 0/0 |
2.94 | 29:35 | 39 | 10:17 | 164 164-164 | 1686 | 0/2 |
3.00 | 30:10 | 35 | 9:26 | 164 163-165 | 1548 | 0/1 |
3.06 | 30:46 | 36 | 9:38 | 163 162-164 | 1570 | 0/1 |
3.13 | 31:22 | 36 | 9:32 | 164 163-164 | 1564 | 0/1 |
3.19 | 31:57 | 35 | 9:25 | 165 164-165 | 1554 | 0/1 |
3.25 | 32:33 | 36 | 9:35 | 166 165-166 | 1590 | 0/0 |
3.31 | 33:10 | 36 | 9:44 | 166 166-167 | 1615 | 0/1 |
3.38 | 33:45 | 36 | 9:33 | 166 165-166 | 1586 | 0/0 |
3.44 | 34:19 | 34 | 9:03 | 165 164-166 | 1494 | 0/0 |
3.50 | 34:53 | 33 | 8:53 | 166 165-166 | 1474 | 1/0 |
3.56 | 35:30 | 38 | 10:04 | 164 163-165 | 1651 | 0/0 |
3.63 | 36:23 | 52 | 13:56 | 161 155-165 | 2244 | 0/0 |
3.69 | 37:03 | 41 | 10:49 | 151 149-154 | 1633 | 0/0 |
3.75 | 37:31 | 28 | 7:23 | 156 152-160 | 1151 | 0/1 |
3.75 | 37:34 | 3 | 12:30 | 161 161-161 | 2012 | 0/0 |
Heart
158/169max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 42m,
Range 15m, Flat prediction 37:35
Elevation Graph
No climbs of at least 10 metres detected.
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:15 | 9:15 | 45.69 |
5km | 30:47 | 9:54 | 46.71 |
5M | 50:59 | 10:12 | 45.90 |
10km | 1:04:11 | 10:20 | 45.52 |
10M | 1:46:18 | 10:38 | 45.42 |
Half | 2:21:31 | 10:48 | 44.78 |
20M | 3:41:37 | 11:05 | 45.31 |
Mara | 4:55:04 | 11:16 | 45.38 |
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