Tue 22nd Aug 2017 at 7:00am by rupert bear

Run > Intervals

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Time
42:59
Miles
5.01
Min/mi
8:35
Pacing
47%
WAVA
61.57
Stride(cm)
102
Cals
438
Cadence
184
BPM
113
%MHR
71.8
B/mi
973
Asc(m)
42
Surface
Road

Notes & Comments

Two mile warm up
8 x 200m sprints with 200m recovery
One mile warm down
Split Summary
===
1) 1m - 9:28(9:28/m) 101/171bpm 78cal 6.34/8.91mph
2) 1m - 8:20(8:20/m) 104/112bpm 75cal 7.19/7.97mph
3) 0.02m - 15(14:13/m) 95/108bpm 2cal 4.22/7.62mph
4) 0.12m - 42(6:09/m) 95/116bpm 3cal 9.77/10.44mph
5) 0.12m - 1:10(10:08/m) 119/122bpm 14cal 5.92/10.27mph
6) 0.11m - 44(6:21/m) 120/130bpm 8cal 9.45/10.5mph
7) 0.16m - 1:35(9:44/m) 123/132bpm 20cal 6.16/10.23mph
8) 0.13m - 49(6:11/m) 121/133bpm 9cal 9.71/10.73mph
9) 0.12m - 1:12(9:48/m) 127/135bpm 16cal 6.12/10.16mph
10) 0.12m - 43(5:51/m) 125/133bpm 9cal 10.27/11.25mph
11) 0.13m - 1:10(9:09/m) 131/135bpm 16cal 6.56/10.16mph
12) 0.01m - 5(12:33/m) 97/124bpm 1cal 4.78/6.24mph
13) 0.11m - 40(6:04/m) 102/127bpm 4cal 9.9/10.37mph
14) 0.12m - 1:15(10:09/m) 126/132bpm 16cal 5.91/10.77mph
15) 0.12m - 42(6:03/m) 127/136bpm 8cal 9.91/9.81mph
16) 0.16m - 1:38(10:29/m) 130/139bpm 22cal 5.72/10.02mph
17) 0.13m - 46(5:47/m) 129/140bpm 9cal 10.38/11mph
18) 0.12m - 1:16(10:18/m) 136/143bpm 18cal 5.82/10.83mph
19) 0.12m - 41(5:47/m) 133/141bpm 9cal 10.36/11.21mph
20) 0.13m - 1:16(9:41/m) 135/142bpm 18cal 6.2/10.58mph
21) 0.96m - 8:30(8:49/m) 116/123bpm 83cal 6.8/7.33mph

9:28 8:20 15 42 1:10 44 1:35 49 1:12 43 1:10 5 40 1:15 42 1:38 46 1:16 41 1:16 8:30

Pace

62%

17%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	35	35	9:26	128 100-151	1208	178 176-180	0/0
0.13	1:13	37	9:59	143 95-171	1427	178 176-180	0/0
0.19	1:51	38	10:09	96 93-98	974	179 176-182	0/0
0.25	2:27	36	9:37	93 91-95	894	178 174-184	0/0
0.31	3:04	37	9:50	87 83-90	856	178 176-180	0/0
0.38	3:40	36	9:39	92 88-95	887	179 178-184	0/0
0.44	4:13	33	8:46	92 90-94	807	180 178-188	0/0
0.50	4:48	35	9:22	92 91-92	862	178 174-180	0/0
0.56	5:25	37	9:59	92 91-93	919	178 174-180	0/0
0.63	6:02	36	9:41	94 93-95	911	182 178-190	0/0
0.69	6:38	36	9:33	95 93-97	908	181 178-188	0/0
0.75	7:13	35	9:21	95 93-97	889	181 180-184	0/0
0.81	7:44	31	8:21	97 96-98	810	179 178-180	0/0
0.88	8:17	33	8:51	97 96-98	858	180 178-184	0/0
0.94	8:50	33	8:52	98 97-98	868	182 178-186	0/0
1.00	9:28	38	10:06	99 97-100	999	183 180-192	0/0
1.06	10:02	34	9:01	101 96-103	910	183 182-184	0/0
1.13	10:35	33	8:51	105 103-108	929	184 182-186	0/0
1.19	11:07	31	8:24	104 104-105	873	186 184-192	0/0
1.25	11:35	29	7:36	104 103-104	791	183 182-184	0/0
1.31	12:08	33	8:43	106 105-108	924	184 182-190	0/0
1.38	12:40	32	8:33	104 102-105	889	183 182-184	0/0
1.44	13:12	32	8:34	107 105-108	916	184 182-186	0/0
1.50	13:43	31	8:19	110 108-111	916	184 182-186	0/0
1.56	14:14	31	8:09	107 106-109	873	182 180-182	0/0
1.63	14:45	31	8:16	107 106-107	885	182 182-182	0/0
1.69	15:16	31	8:13	106 106-107	870	182 182-182	0/0
1.75	15:47	31	8:14	108 107-109	890	182 182-182	0/0
1.81	16:20	33	8:48	109 108-110	959	184 182-186	0/0
1.88	18:05	1:45	28:05	98 71-111	2752	169 120-186	0/0
1.94	18:45	41	10:49	89 81-97	963	186 184-190	0/0
2.00	19:16	31	8:13	104 100-107	855	185 184-186	0/0
2.06	21:23	2:06	33:40	87 77-108	2930	183 120-204	0/0
2.13	21:54	31	8:15	107 93-116	883	199 194-202	0/0
2.19	22:30	37	9:45	119 116-121	1161	187 174-200	0/0
2.25	23:07	37	9:56	115 112-118	1143	181 176-188	0/0
2.31	23:31	24	6:21	117 114-120	742	196 192-200	0/0
2.38	23:59	28	7:20	129 123-132	946	197 174-210	0/0
2.44	24:36	37	9:57	126 121-130	1254	177 174-178	0/0
2.50	25:11	35	9:15	118 115-120	1091	178 176-180	0/0
2.56	25:40	29	7:49	114 112-117	891	183 176-198	0/0
2.63	26:04	24	6:17	124 120-128	780	199 196-200	0/0
2.69	26:34	30	7:59	130 125-134	1038	187 174-204	0/0
2.75	27:10	37	9:50	126 122-128	1239	175 174-176	0/0
2.81	27:38	28	7:21	121 120-121	889	186 176-200	0/0
2.88	28:01	23	6:09	126 123-129	776	200 196-202	0/0
2.94	28:27	26	7:00	133 132-135	931	195 178-204	0/0
3.00	29:03	36	9:35	131 128-134	1256	179 176-182	0/0
3.06	31:08	2:05	33:21	97 78-125	3235	188 174-200	0/0
3.13	31:34	26	6:49	106 91-122	723	203 200-208	0/0
3.19	32:07	33	8:50	128 125-132	1130	187 174-204	0/0
3.25	32:45	38	10:07	124 120-128	1254	177 176-178	0/0
3.31	33:13	28	7:24	121 118-123	896	190 176-202	0/0
3.38	33:34	22	5:49	132 127-136	767	203 200-208	0/0
3.44	34:12	37	9:57	136 133-139	1353	183 170-202	0/0
3.50	34:49	37	9:52	129 126-132	1272	177 176-178	0/0
3.56	35:24	36	9:28	121 118-123	1146	181 174-200	0/0
3.63	35:46	22	5:52	131 127-135	769	201 200-202	0/0
3.69	36:10	23	6:15	139 136-143	868	197 176-204	0/0
3.75	36:50	41	10:49	137 133-142	1483	176 174-178	0/0
3.81	37:25	34	9:09	130 128-132	1189	176 174-178	0/0
3.88	37:46	21	5:43	132 129-137	755	203 198-206	0/0
3.94	38:12	26	7:03	139 139-140	980	199 172-208	0/0
4.00	38:49	36	9:37	138 134-142	1327	175 174-178	0/0
4.06	40:36	1:47	28:38	113 95-132	3235	156 120-178	0/0
4.13	41:11	35	9:17	104 99-107	966	180 178-184	0/0
4.19	41:44	33	8:47	112 111-115	983	180 178-182	0/0
4.25	42:18	34	9:04	113 113-114	1025	182 180-182	0/0
4.31	42:53	35	9:26	114 112-115	1076	182 180-184	0/0
4.38	43:28	34	9:12	115 114-117	1058	180 178-184	0/0
4.44	44:01	34	9:01	115 114-116	1037	182 180-182	0/0
4.50	44:34	33	8:46	119 117-121	1043	183 180-184	0/0
4.56	45:07	32	8:38	120 119-120	1035	182 180-184	0/0
4.62	45:38	32	8:26	118 118-119	996	183 180-188	0/0
4.69	46:09	31	8:11	119 118-120	974	181 178-182	0/0
4.75	46:41	32	8:33	118 117-119	1008	181 180-182	0/0
4.81	47:14	33	8:42	119 118-120	1034	181 180-184	0/0
4.87	47:47	34	9:00	120 119-121	1079	181 176-186	0/0
4.94	48:19	32	8:32	121 121-122	1033	181 180-182	0/0
5.00	48:52	32	8:40	121 120-122	1048	181 176-184	0/0
5.01	48:57	5	8:11	123 123-123	1006	182 182-182	0/0

Heart

114/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 0m, Flat prediction 42:59

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

184 (210 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	93.6	184	5	45:50	9:11
Walk	6.4	120	0	3:07	2:31:36

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:26	48.34%	More
800m	3:49	7:41	55.89%	More
1km	4:48	7:44	57.98%	More
Mile	7:59	7:59	59.39%	More
5k	30:17	9:45	53.35%	More
5 miles	48:51	9:46	54.09%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:40	7:40	61.80
5km	25:47	8:18	62.64
5M	42:53	8:35	61.61
10km	54:07	8:43	61.09
10M	1:30:03	9:00	60.83
Half	2:00:13	9:11	59.90
20M	3:09:03	9:27	60.36
Mara	4:12:23	9:38	60.29

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