Mon 11th Sep 2017 at 6:00pm by alpenrose

Run > Intervals

breezy
warm

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Time
1:15:15
Miles
4.96
Min/mi
15:10
Pacing
40%
WAVA
40.41
Stride(cm)
61
Cals
623
Cadence
174
BPM
147
%MHR
85.7
B/mi
2223
Asc(m)
42
Hillscore
1
Surface
Road

Notes & Comments

2 comments

Joker week 3. Aim 2.38 per int.

Split Summary
===
1) 1m - 12:01(12:02/m) 156/170bpm 102cal 4.98/5.53mph
2) 0.25m - 4:43(19:01/m) 137/171bpm 37cal 3.15/6.32mph (Int 1 - rested 2 mins before starting)
3) 0.01m - 2:00(2:32:15/m) 129/171bpm 15cal 0.39/5.07mph
4) 0.25m - 2:36(10:30/m) 156/183bpm 26cal 5.72/6.74mph
5) 0.01m - 2:00(3:10:34/m) 132/180bpm 14cal 0.32/0.15mph
6) 0.25m - 2:29(10:04/m) 143/158bpm 8cal 5.96/7.7mph
7) 0.01m - 2:00(2:21:07/m) 133/158bpm 14cal 0.43/5.87mph
8) 0.25m - 2:28(9:50/m) 145/154bpm 15cal 6.1/7.43mph
9) 0.01m - 2:00(4:58:51/m) 133/158bpm 15cal 0.2/6.24mph
10) 0.25m - 2:49(11:18/m) 141/167bpm 23cal 5.31/7.06mph
11) 0.01m - 2:00(2:41:30/m) 138/165bpm 16cal 0.37/5.68mph
12) 0.24m - 2:29(10:15/m) 145/165bpm 14cal 5.85/6.62mph
13) 0.01m - 2:00(2:35:25/m) 141/165bpm 17cal 0.39/5.91mph
14) 0.25m - 2:28(10:01/m) 144/166bpm 18cal 5.99/6.74mph
15) 0.02m - 2:00(2:03:45/m) 144/166bpm 18cal 0.49/5.74mph
16) 0.25m - 2:47(11:18/m) 150/168bpm 27cal 5.31/6.39mph
17) 0.01m - 2:00(2:33:34/m) 141/167bpm 16cal 0.39/5.13mph
18) 0.25m - 2:38(10:45/m) 145/169bpm 19cal 5.58/6.43mph
19) 0.01m - 2:00(2:27:59/m) 143/168bpm 17cal 0.4/5.99mph
20) 0.25m - 2:26(9:50/m) 144/166bpm 19cal 6.1/7.14mph
21) 0.01m - 2:00(3:26:04/m) 141/165bpm 16cal 0.29/5.76mph
22) 1m - 11:06(11:06/m) 155/166bpm 112cal 5.41/6.32mph
23) 0.37m - 4:16(11:32/m) 162/165bpm 45cal 5.2/5.74mph

12:01 4:43 2:00 2:36 2:00 2:29 2:00 2:28 2:00 2:49 2:00 2:29 2:00 2:28 2:00 2:47 2:00 2:38 2:00 2:26 2:00 11:06 4:16

	westmoors Good effort. Well done.
	alpenrose Thanks.

Pace

15%

26%

25%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	46	46	12:20	104 85-122	1283	164 118-170	1/0
0.13	1:35	49	13:06	133 127-140	1743	168 166-170	2/0
0.19	2:26	51	13:36	147 143-149	1999	160 120-172	0/3
0.25	3:10	44	11:40	155 150-157	1809	169 168-170	1/0
0.31	3:54	43	11:36	159 158-161	1843	170 170-170	0/1
0.38	4:36	43	11:24	163 162-164	1859	170 168-170	1/1
0.44	5:21	45	11:58	165 164-166	1975	168 166-168	1/1
0.50	6:01	40	10:40	166 165-166	1770	168 166-168	1/1
0.56	6:46	44	11:50	165 165-166	1952	167 166-168	1/0
0.63	7:33	48	12:45	166 163-168	2117	166 160-170	1/0
0.69	8:18	45	11:53	164 163-165	1950	169 168-170	1/0
0.75	9:01	43	11:29	164 163-164	1883	168 168-170	1/1
0.81	9:42	41	10:57	163 162-164	1785	168 166-170	1/1
0.88	10:26	44	11:49	163 161-167	1927	168 166-170	2/0
0.94	11:12	46	12:09	167 166-170	2030	166 164-170	2/0
1.00	12:06	53	14:15	166 163-170	2367	164 160-166	3/0
1.06	14:40	2:34	41:09	130 109-160	5351	161 118-186	6/0
1.13	15:23	43	11:34	139 133-147	1607	175 174-176	0/1
1.19	16:05	42	11:16	157 150-165	1768	171 168-174	2/0
1.25	17:19	1:13	19:35	160 142-171	3133	174 172-176	1/1
1.31	19:20	2:01	32:11	126 109-145	4054	177 118-184	1/0
1.38	19:57	37	9:54	150 147-154	1486	180 176-184	2/1
1.44	20:33	36	9:37	165 157-172	1587	184 182-186	1/0
1.50	21:15	42	11:16	179 174-182	2018	182 180-184	1/1
1.56	23:44	2:29	39:41	142 112-180	5634	182 178-186	2/0
1.63	24:24	40	10:46	137 126-148	1475	183 182-184	0/2
1.69	25:02	38	10:06	152 149-155	1535	182 180-184	0/1
1.75	25:41	39	10:24	157 156-158	1633	181 180-184	0/1
1.81	28:07	2:25	38:47	132 115-157	5120	160 82-188	1/0
1.88	28:48	41	11:01	143 136-148	1576	184 180-186	1/0
1.94	29:27	39	10:30	150 150-150	1574	180 180-182	1/0
2.00	30:03	36	9:30	152 150-153	1444	180 178-182	0/2
2.06	32:27	2:24	38:29	133 111-157	5119	182 178-188	3/1
2.13	33:20	53	14:02	129 120-135	1811	180 178-182	1/1
2.19	34:05	45	11:56	144 140-148	1718	177 176-178	1/1
2.25	34:46	42	11:07	159 150-165	1766	173 172-176	1/1
2.31	37:11	2:24	38:31	140 117-165	5392	167 118-184	1/1
2.38	37:54	44	11:41	132 124-138	1541	183 182-184	2/1
2.44	38:34	39	10:30	146 143-149	1534	182 180-184	1/2
2.50	39:14	40	10:37	158 152-162	1678	177 168-182	1/1
2.56	41:29	2:16	36:10	144 122-165	5208	169 118-186	0/1
2.63	42:19	50	13:19	132 128-137	1758	183 182-186	0/1
2.69	42:56	37	9:48	141 138-145	1381	182 180-184	0/3
2.75	43:34	39	10:16	155 148-162	1592	183 180-184	0/2
2.81	45:55	2:20	37:24	149 125-166	5574	165 118-182	2/0
2.88	46:43	49	12:57	128 125-134	1658	183 180-186	3/0
2.94	47:24	41	10:55	144 137-151	1571	179 176-180	2/0
3.00	48:07	43	11:25	160 152-167	1828	175 172-178	1/1
3.06	48:55	48	12:43	165 164-167	2099	176 174-178	1/1
3.13	51:11	2:17	36:26	134 118-163	4883	177 120-190	1/1
3.19	52:07	55	14:45	139 132-147	2050	180 176-184	0/1
3.25	52:47	40	10:38	156 150-162	1658	179 178-182	1/1
3.31	53:25	39	10:19	167 165-168	1724	176 176-178	0/1
3.38	55:35	2:10	34:40	139 120-168	4818	172 118-186	0/1
3.44	56:28	52	13:59	136 133-139	1902	184 182-186	0/2
3.50	57:06	38	10:11	146 141-152	1488	181 178-184	0/1
3.56	57:45	39	10:27	162 155-166	1693	176 174-180	1/1
3.63	1:00:01	2:16	36:18	140 123-165	5081	157 118-178	1/0
3.69	1:01:01	1:00	16:02	141 134-146	2261	175 174-178	1/1
3.75	1:01:45	43	11:32	153 148-158	1766	175 172-176	1/1
3.81	1:02:25	40	10:44	160 159-161	1717	173 170-174	1/1
3.88	1:03:03	38	10:15	158 157-159	1619	172 172-174	0/2
3.94	1:03:45	42	11:05	154 152-156	1706	172 170-172	0/4
4.00	1:04:29	44	11:41	154 150-159	1799	170 168-174	3/0
4.06	1:05:14	46	12:10	161 161-162	1960	171 170-174	2/0
4.13	1:06:03	49	12:56	163 160-165	2109	172 168-178	0/1
4.19	1:06:39	36	9:40	157 156-158	1517	179 176-182	0/5
4.25	1:07:14	35	9:21	155 154-156	1450	174 174-176	0/3
4.31	1:07:51	37	9:52	155 153-156	1528	172 170-176	0/2
4.38	1:08:31	40	10:38	155 154-155	1649	173 172-174	0/1
4.44	1:09:14	43	11:23	157 156-159	1786	173 170-174	2/2
4.50	1:09:58	44	11:51	161 160-161	1909	170 168-172	1/0
4.56	1:10:44	45	12:05	161 160-162	1945	171 170-174	0/1
4.62	1:11:32	48	12:54	161 160-162	2078	169 164-172	2/0
4.69	1:12:14	42	11:17	162 161-163	1827	173 170-176	1/0
4.75	1:12:50	35	9:27	163 162-163	1540	178 176-180	0/4
4.81	1:13:31	42	11:07	163 162-165	1813	172 166-176	0/0
4.87	1:14:18	46	12:22	163 161-163	2016	168 166-172	1/1
4.94	1:15:00	42	11:19	162 161-163	1834	170 168-172	0/1
4.95	1:15:09	9	12:21	161 161-161	1990	168 168-168	0/0

Heart

147/182max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 25m, Flat prediction 1:14:21

Elevation Graph

Biggest Climbs (m)	Min/mi
12 2.9%	18:38
See your biggest climbs

Cadence

174 (190 max) Stride Length: 61cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	87.0	175	4.9	1:05:24	13:19
Walk	3.2	118	0	2:22	58:51
Still	9.8	-	-	7:23	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:27	9:49	43.92%	More
800m	5:23	10:49	46.06%	More
1km	6:42	10:47	47.82%	More
Mile	11:02	11:02	48.55%	More
5k	46:31	14:58	40.24%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:07	12:07	44.22
5km	44:08	14:12	42.42
5M	1:15:57	15:11	40.37
10km	1:37:18	15:40	39.52
10M	2:47:26	16:45	37.99
Half	3:47:50	17:24	36.54
20M	6:09:10	18:28	35.67
Mara	8:22:19	19:10	34.84

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