Mon 4th Sep 2017 at 7:00pm by larkim
Run > Intervals
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Time
19:21
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Miles 2.74
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Min/mi 7:04
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Pacing
84%
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WAVA
63.68
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Stride(cm)
117
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Cals
285
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Cadence
195
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BPM
159
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%MHR
86.9
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B/mi 1123
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Asc(m)
42
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Surface
Road
Notes & Comments
On tired legs from Sunday's 20 mile run / race, chose to run on the grass track in Castle Park for a bit of respite and to stop myself comparing lapping paces with the 1000m intervals I did a couple of weeks ago on the roads.
Blustery against the uphill section of the track, and grass getting a bit damp / slippery so definitely not full gas, though not too far off. Pleased with the consistency.
Split Summary
===
1) 0.39m - 2:29(6:24/m) 152/162bpm 33cal 9.38/10.06mph
2) 0.16m - 1:25(8:58/m) 152/162bpm 20cal 6.69/9.23mph
3) 0.39m - 2:29(6:21/m) 158/166bpm 37cal 9.45/10.27mph
4) 0.16m - 1:24(8:47/m) 157/166bpm 21cal 6.83/9.6mph
5) 0.39m - 2:27(6:18/m) 161/167bpm 37cal 9.53/10.69mph
6) 0.16m - 1:25(8:47/m) 156/167bpm 21cal 6.83/9.6mph
7) 0.39m - 2:26(6:19/m) 162/170bpm 37cal 9.5/10.44mph
8) 0.16m - 1:24(8:58/m) 159/170bpm 21cal 6.69/9.58mph
9) 0.4m - 2:26(6:08/m) 164/171bpm 37cal 9.78/10.6mph
10) 0.15m - 1:25(9:08/m) 159/172bpm 21cal 6.57/9.71mph
11) 0.01m - 2(6:13/m) 151/151bpm 9.66/5.95mph
Blustery against the uphill section of the track, and grass getting a bit damp / slippery so definitely not full gas, though not too far off. Pleased with the consistency.
Split Summary
===
1) 0.39m - 2:29(6:24/m) 152/162bpm 33cal 9.38/10.06mph
2) 0.16m - 1:25(8:58/m) 152/162bpm 20cal 6.69/9.23mph
3) 0.39m - 2:29(6:21/m) 158/166bpm 37cal 9.45/10.27mph
4) 0.16m - 1:24(8:47/m) 157/166bpm 21cal 6.83/9.6mph
5) 0.39m - 2:27(6:18/m) 161/167bpm 37cal 9.53/10.69mph
6) 0.16m - 1:25(8:47/m) 156/167bpm 21cal 6.83/9.6mph
7) 0.39m - 2:26(6:19/m) 162/170bpm 37cal 9.5/10.44mph
8) 0.16m - 1:24(8:58/m) 159/170bpm 21cal 6.69/9.58mph
9) 0.4m - 2:26(6:08/m) 164/171bpm 37cal 9.78/10.6mph
10) 0.15m - 1:25(9:08/m) 159/172bpm 21cal 6.57/9.71mph
11) 0.01m - 2(6:13/m) 151/151bpm 9.66/5.95mph
2:29 1:25 2:29 1:24 2:27 1:25 2:26 1:24 2:26 1:25 2
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 23 | 23 | 6:09 | 138 133-142 | 850 | 194 184-202 | 0/2 |
0.13 | 45 | 22 | 5:57 | 146 144-149 | 869 | 200 200-200 | 1/2 |
0.19 | 1:10 | 25 | 6:38 | 154 152-157 | 1022 | 196 196-198 | 4/0 |
0.25 | 1:34 | 24 | 6:20 | 158 157-158 | 1002 | 196 196-196 | 0/4 |
0.31 | 1:58 | 24 | 6:23 | 159 159-160 | 1015 | 197 194-200 | 3/1 |
0.38 | 2:23 | 25 | 6:38 | 162 161-162 | 1074 | 197 196-198 | 1/0 |
0.44 | 2:52 | 30 | 7:52 | 159 154-162 | 1251 | 186 180-198 | 0/4 |
0.50 | 3:26 | 34 | 9:02 | 149 148-152 | 1347 | 182 180-184 | 4/0 |
0.56 | 4:00 | 34 | 8:58 | 147 146-148 | 1317 | 181 180-184 | 1/1 |
0.63 | 4:23 | 23 | 6:13 | 152 149-154 | 945 | 197 192-200 | 0/3 |
0.69 | 4:46 | 23 | 6:11 | 155 154-157 | 958 | 199 198-200 | 1/1 |
0.75 | 5:11 | 25 | 6:41 | 159 158-160 | 1062 | 199 198-202 | 3/0 |
0.81 | 5:35 | 24 | 6:17 | 161 160-162 | 1013 | 199 198-200 | 0/4 |
0.88 | 5:59 | 24 | 6:31 | 164 162-166 | 1069 | 200 200-202 | 4/0 |
0.94 | 6:22 | 23 | 6:06 | 166 166-166 | 1012 | 201 200-202 | 0/2 |
1.00 | 6:53 | 30 | 8:07 | 161 157-166 | 1306 | 187 184-200 | 0/2 |
1.06 | 7:27 | 34 | 9:05 | 153 152-155 | 1390 | 183 180-186 | 4/0 |
1.13 | 7:57 | 30 | 8:00 | 150 149-151 | 1200 | 185 180-198 | 1/1 |
1.19 | 8:19 | 23 | 6:03 | 156 153-157 | 943 | 200 198-202 | 0/4 |
1.25 | 8:43 | 24 | 6:17 | 159 157-161 | 999 | 199 198-202 | 3/1 |
1.31 | 9:07 | 23 | 6:15 | 164 162-165 | 1025 | 197 196-198 | 1/0 |
1.38 | 9:31 | 25 | 6:32 | 165 165-166 | 1079 | 202 200-204 | 0/4 |
1.44 | 9:56 | 25 | 6:40 | 166 166-167 | 1106 | 201 200-202 | 4/0 |
1.50 | 10:20 | 24 | 6:17 | 167 166-167 | 1049 | 197 182-202 | 0/3 |
1.56 | 10:51 | 31 | 8:22 | 159 155-164 | 1331 | 183 180-184 | 1/2 |
1.63 | 11:26 | 35 | 9:18 | 152 152-153 | 1414 | 181 180-182 | 4/0 |
1.69 | 11:53 | 28 | 7:20 | 152 151-153 | 1116 | 187 178-198 | 0/1 |
1.75 | 12:17 | 24 | 6:19 | 155 153-156 | 978 | 200 198-202 | 0/4 |
1.81 | 12:41 | 24 | 6:27 | 160 157-163 | 1033 | 205 202-208 | 4/0 |
1.88 | 13:04 | 23 | 6:04 | 165 164-165 | 1002 | 201 200-202 | 0/2 |
1.94 | 13:28 | 24 | 6:17 | 166 165-167 | 1043 | 201 200-204 | 0/2 |
2.00 | 13:52 | 25 | 6:35 | 169 167-170 | 1112 | 205 204-206 | 4/0 |
2.06 | 14:18 | 26 | 6:51 | 169 168-170 | 1159 | 197 184-202 | 0/4 |
2.13 | 14:50 | 32 | 8:40 | 160 155-165 | 1386 | 185 184-186 | 1/1 |
2.19 | 15:27 | 36 | 9:42 | 154 153-155 | 1494 | 183 180-186 | 4/0 |
2.25 | 15:50 | 23 | 6:12 | 155 153-158 | 962 | 195 180-204 | 0/1 |
2.31 | 16:13 | 23 | 6:03 | 160 159-161 | 968 | 202 200-204 | 0/4 |
2.38 | 16:37 | 24 | 6:26 | 164 162-166 | 1056 | 201 200-202 | 4/0 |
2.44 | 17:00 | 23 | 6:09 | 167 166-167 | 1028 | 201 200-202 | 0/3 |
2.50 | 17:22 | 22 | 5:53 | 168 167-169 | 988 | 202 200-206 | 0/2 |
2.56 | 17:46 | 24 | 6:17 | 170 169-171 | 1067 | 202 200-206 | 4/0 |
2.63 | 18:14 | 28 | 7:28 | 168 165-171 | 1253 | 187 182-200 | 0/4 |
2.69 | 18:48 | 34 | 9:03 | 158 155-162 | 1430 | 185 184-186 | 2/0 |
2.74 | 19:20 | 32 | 10:06 | 153 151-155 | 1545 | 182 180-182 | 3/0 |
Heart
159/171max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 42m,
Range 6m, Flat prediction 19:21
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
195 (208 max)
Stride Length: 117cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 100.0 | 194 | 2.7 | 19:20 | 7:03 |
Walk | 0.0 | 0 | 0 | 0 | NAN:00:00 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:29 | 6:29 | 63.72 |
5km | 22:10 | 7:08 | 63.38 |
5M | 37:09 | 7:26 | 61.48 |
10km | 47:01 | 7:34 | 60.63 |
10M | 1:18:46 | 7:53 | 59.77 |
Half | 1:45:34 | 8:04 | 58.53 |
20M | 2:47:01 | 8:21 | 58.62 |
Mara | 3:43:50 | 8:33 | 58.33 |
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