Wed 13th Sep 2017 at 6:00pm by Nellers
Run > Intervals
- Amazing
- breezy
- cold
- Follow User
- 0 👍
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Time
56:37
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Miles 5.94
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Min/mi 9:32
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Pacing
68%
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WAVA
48.89
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Stride(cm)
99
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Cals
699
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Cadence
171
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BPM
147
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%MHR
81.4
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B/mi 1405
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Asc(m)
42
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Hillscore
1
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Surface
Road
Notes & Comments
(5 x 400m off 3 minutes) X 2 wwith about 5 miutes between sets
Split Summary
===
1) 1m - 9:54(9:54/m) 155/170bpm 143cal 6.06/19.26mph
2) 0.26m - 3:06(11:58/m) 129/135bpm 35cal 5.02/6.59mph
3) 0.26m - 1:33(6:03/m) 149/164bpm 20cal 9.91/11.31mph
4) 0.07m - 1:28(21:35/m) 136/164bpm 17cal 2.78/10.4mph
5) 0.26m - 1:32(5:58/m) 154/170bpm 22cal 10.07/14.15mph
6) 0.1m - 1:28(14:36/m) 149/170bpm 21cal 4.11/9.93mph
7) 0.25m - 1:35(6:22/m) 157/172bpm 24cal 9.43/11.25mph
8) 0.08m - 1:24(16:55/m) 147/171bpm 19cal 3.55/9.81mph
9) 0.26m - 1:38(6:20/m) 158/172bpm 25cal 9.48/10.56mph
10) 0.08m - 1:23(16:30/m) 149/169bpm 18cal 3.64/9.71mph
11) 0.25m - 1:40(6:37/m) 156/171bpm 25cal 9.08/10.75mph
12) 0.33m - 4:20(12:57/m) 137/171bpm 46cal 4.63/9.48mph
13) 0.26m - 1:42(6:34/m) 153/170bpm 24cal 9.13/11.9mph
14) 0.08m - 1:17(16:56/m) 146/167bpm 17cal 3.54/9.46mph
15) 0.25m - 1:41(6:36/m) 155/168bpm 25cal 9.08/10.02mph
16) 0.08m - 1:20(16:25/m) 148/168bpm 17cal 3.66/9.85mph
17) 0.26m - 1:43(6:41/m) 158/168bpm 24cal 8.98/10.96mph
18) 0.09m - 1:16(14:50/m) 145/167bpm 15cal 4.04/9mph
19) 0.26m - 1:41(6:33/m) 158/171bpm 25cal 9.16/10.33mph
20) 0.08m - 1:19(17:28/m) 148/171bpm 17cal 3.43/9.43mph
21) 0.26m - 1:34(6:04/m) 162/175bpm 24cal 9.89/13.05mph
22) 1m - 10:41(10:41/m) 136/174bpm 86cal 5.62/10.27mph
23) 0.14m - 1:21(9:58/m) 134/137bpm 10cal 6.02/5.99mph
Split Summary
===
1) 1m - 9:54(9:54/m) 155/170bpm 143cal 6.06/19.26mph
2) 0.26m - 3:06(11:58/m) 129/135bpm 35cal 5.02/6.59mph
3) 0.26m - 1:33(6:03/m) 149/164bpm 20cal 9.91/11.31mph
4) 0.07m - 1:28(21:35/m) 136/164bpm 17cal 2.78/10.4mph
5) 0.26m - 1:32(5:58/m) 154/170bpm 22cal 10.07/14.15mph
6) 0.1m - 1:28(14:36/m) 149/170bpm 21cal 4.11/9.93mph
7) 0.25m - 1:35(6:22/m) 157/172bpm 24cal 9.43/11.25mph
8) 0.08m - 1:24(16:55/m) 147/171bpm 19cal 3.55/9.81mph
9) 0.26m - 1:38(6:20/m) 158/172bpm 25cal 9.48/10.56mph
10) 0.08m - 1:23(16:30/m) 149/169bpm 18cal 3.64/9.71mph
11) 0.25m - 1:40(6:37/m) 156/171bpm 25cal 9.08/10.75mph
12) 0.33m - 4:20(12:57/m) 137/171bpm 46cal 4.63/9.48mph
13) 0.26m - 1:42(6:34/m) 153/170bpm 24cal 9.13/11.9mph
14) 0.08m - 1:17(16:56/m) 146/167bpm 17cal 3.54/9.46mph
15) 0.25m - 1:41(6:36/m) 155/168bpm 25cal 9.08/10.02mph
16) 0.08m - 1:20(16:25/m) 148/168bpm 17cal 3.66/9.85mph
17) 0.26m - 1:43(6:41/m) 158/168bpm 24cal 8.98/10.96mph
18) 0.09m - 1:16(14:50/m) 145/167bpm 15cal 4.04/9mph
19) 0.26m - 1:41(6:33/m) 158/171bpm 25cal 9.16/10.33mph
20) 0.08m - 1:19(17:28/m) 148/171bpm 17cal 3.43/9.43mph
21) 0.26m - 1:34(6:04/m) 162/175bpm 24cal 9.89/13.05mph
22) 1m - 10:41(10:41/m) 136/174bpm 86cal 5.62/10.27mph
23) 0.14m - 1:21(9:58/m) 134/137bpm 10cal 6.02/5.99mph
9:54 3:06 1:33 1:28 1:32 1:28 1:35 1:24 1:38 1:23 1:40 4:20 1:42 1:17 1:41 1:20 1:43 1:16 1:41 1:19 1:34 10:41 1:21
Pin Map |
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Min/mi0
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Cad.0
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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 | 37 | 37 | 9:52 | 103 77-122 | 1016 | 169 126-176 | 0/2 |
0.13 | 1:11 | 34 | 9:09 | 137 128-146 | 1253 | 169 166-172 | 0/1 |
0.19 | 1:48 | 37 | 9:52 | 147 138-158 | 1450 | 166 162-168 | 1/0 |
0.25 | 2:29 | 40 | 10:44 | 156 150-161 | 1674 | 163 162-166 | 2/0 |
0.31 | 3:09 | 40 | 10:47 | 156 152-160 | 1682 | 163 160-166 | 4/0 |
0.38 | 3:49 | 40 | 10:43 | 153 146-160 | 1640 | 162 160-164 | 3/0 |
0.44 | 4:27 | 38 | 10:03 | 163 156-167 | 1638 | 165 164-166 | 1/0 |
0.50 | 5:04 | 38 | 10:02 | 163 160-165 | 1636 | 164 164-166 | 1/0 |
0.56 | 5:44 | 39 | 10:27 | 166 163-168 | 1735 | 165 162-166 | 0/0 |
0.63 | 6:19 | 36 | 9:32 | 167 166-168 | 1593 | 166 164-168 | 0/1 |
0.69 | 6:54 | 34 | 9:05 | 166 164-168 | 1509 | 165 164-166 | 0/1 |
0.75 | 7:29 | 35 | 9:21 | 167 165-169 | 1560 | 165 164-166 | 0/0 |
0.81 | 8:05 | 37 | 9:44 | 167 166-168 | 1626 | 166 164-166 | 0/1 |
0.88 | 8:42 | 37 | 9:54 | 164 160-167 | 1625 | 166 164-168 | 0/1 |
0.94 | 9:18 | 36 | 9:31 | 159 155-165 | 1513 | 166 164-168 | 0/0 |
1.00 | 9:54 | 36 | 9:36 | 142 131-153 | 1363 | 166 164-168 | 0/0 |
1.06 | 10:30 | 36 | 9:37 | 129 127-133 | 1242 | 166 164-170 | 0/0 |
1.13 | 11:09 | 39 | 10:18 | 131 127-134 | 1349 | 166 166-168 | 2/0 |
1.19 | 11:46 | 38 | 10:04 | 128 128-129 | 1288 | 168 166-168 | 0/0 |
1.25 | 12:25 | 39 | 10:16 | 133 131-135 | 1366 | 166 164-166 | 1/0 |
1.31 | 13:17 | 52 | 13:49 | 122 107-142 | 1686 | 167 118-206 | 2/0 |
1.38 | 13:44 | 27 | 7:10 | 151 146-157 | 1082 | 200 198-202 | 0/0 |
1.44 | 14:05 | 22 | 5:46 | 160 159-162 | 924 | 200 198-202 | 0/0 |
1.50 | 14:27 | 22 | 5:51 | 163 163-164 | 953 | 200 200-202 | 0/0 |
1.56 | 15:10 | 43 | 11:27 | 152 141-164 | 1739 | 166 110-200 | 0/1 |
1.63 | 16:15 | 1:05 | 17:24 | 121 106-138 | 2105 | 158 118-184 | 1/0 |
1.69 | 16:39 | 23 | 6:13 | 151 136-161 | 940 | 191 184-204 | 0/0 |
1.75 | 17:00 | 22 | 5:45 | 164 162-165 | 943 | 198 186-202 | 1/0 |
1.81 | 17:22 | 22 | 5:53 | 168 166-170 | 988 | 198 184-202 | 0/1 |
1.88 | 17:59 | 37 | 9:45 | 164 154-169 | 1599 | 157 118-200 | 0/1 |
1.94 | 18:48 | 49 | 13:07 | 144 138-151 | 1889 | 153 152-156 | 0/1 |
2.00 | 19:26 | 38 | 10:06 | 137 126-148 | 1385 | 166 118-206 | 1/0 |
2.06 | 19:49 | 23 | 6:12 | 158 151-166 | 979 | 199 186-202 | 0/0 |
2.13 | 20:11 | 22 | 5:57 | 169 169-170 | 1005 | 201 200-204 | 0/0 |
2.19 | 20:35 | 24 | 6:20 | 171 170-171 | 1082 | 204 202-204 | 0/0 |
2.25 | 21:28 | 53 | 14:05 | 153 137-171 | 2155 | 120 100-160 | 0/2 |
2.31 | 22:19 | 51 | 13:35 | 134 127-144 | 1821 | 150 118-206 | 1/0 |
2.38 | 22:42 | 23 | 6:05 | 156 147-162 | 948 | 201 200-202 | 0/0 |
2.44 | 23:04 | 22 | 5:49 | 166 163-168 | 965 | 201 198-202 | 1/0 |
2.50 | 23:26 | 22 | 6:00 | 170 169-171 | 1020 | 201 200-204 | 0/1 |
2.56 | 24:11 | 45 | 11:55 | 162 152-171 | 1931 | 154 118-200 | 0/1 |
2.63 | 25:10 | 59 | 15:43 | 138 126-149 | 2169 | 150 118-158 | 1/0 |
2.69 | 25:32 | 23 | 6:04 | 144 128-157 | 874 | 200 184-202 | 1/0 |
2.75 | 25:57 | 24 | 6:31 | 161 158-165 | 1050 | 198 198-198 | 1/0 |
2.81 | 26:20 | 23 | 6:14 | 168 165-169 | 1047 | 199 198-202 | 0/1 |
2.88 | 26:48 | 28 | 7:26 | 170 169-171 | 1263 | 196 180-200 | 0/0 |
2.94 | 27:51 | 1:03 | 16:49 | 146 129-167 | 2455 | 130 110-170 | 0/1 |
3.00 | 28:30 | 38 | 10:15 | 133 129-136 | 1363 | 168 164-172 | 1/0 |
3.06 | 29:08 | 39 | 10:21 | 134 133-136 | 1387 | 161 160-164 | 0/0 |
3.13 | 29:46 | 38 | 10:07 | 135 134-135 | 1365 | 161 160-164 | 0/1 |
3.19 | 30:27 | 41 | 10:51 | 133 131-134 | 1443 | 159 158-160 | 0/0 |
3.25 | 31:20 | 53 | 14:04 | 130 121-144 | 1829 | 192 118-206 | 1/1 |
3.31 | 31:47 | 27 | 7:16 | 151 146-158 | 1097 | 199 198-200 | 0/0 |
3.38 | 32:11 | 24 | 6:21 | 163 160-164 | 1034 | 200 198-200 | 0/0 |
3.44 | 32:34 | 23 | 6:12 | 166 165-170 | 1030 | 197 184-200 | 0/0 |
3.50 | 33:17 | 43 | 11:27 | 157 143-167 | 1798 | 157 110-200 | 0/2 |
3.56 | 34:12 | 55 | 14:39 | 133 126-140 | 1949 | 171 118-206 | 1/0 |
3.63 | 34:38 | 27 | 7:04 | 150 142-158 | 1060 | 200 198-202 | 0/0 |
3.69 | 35:03 | 25 | 6:36 | 163 160-164 | 1076 | 200 200-200 | 1/0 |
3.75 | 35:26 | 23 | 6:03 | 166 165-167 | 1005 | 200 198-202 | 0/1 |
3.81 | 36:04 | 38 | 10:05 | 164 158-168 | 1655 | 151 110-202 | 0/1 |
3.88 | 37:00 | 57 | 15:07 | 142 133-155 | 2147 | 155 110-196 | 1/0 |
3.94 | 37:29 | 28 | 7:31 | 146 138-154 | 1097 | 197 196-200 | 1/0 |
4.00 | 37:54 | 25 | 6:38 | 160 157-163 | 1061 | 199 198-200 | 1/0 |
4.06 | 38:18 | 25 | 6:33 | 165 163-167 | 1079 | 199 198-202 | 0/1 |
4.13 | 38:44 | 25 | 6:47 | 167 167-168 | 1134 | 199 198-200 | 0/0 |
4.19 | 39:35 | 51 | 13:38 | 149 134-164 | 2032 | 125 108-160 | 0/1 |
4.25 | 40:16 | 42 | 11:04 | 136 133-142 | 1505 | 172 118-202 | 2/0 |
4.31 | 40:41 | 25 | 6:34 | 153 146-160 | 1005 | 199 198-200 | 0/0 |
4.38 | 41:05 | 25 | 6:33 | 162 159-164 | 1061 | 199 198-200 | 0/0 |
4.44 | 41:29 | 23 | 6:12 | 168 165-170 | 1041 | 200 198-202 | 0/0 |
4.50 | 42:15 | 46 | 12:22 | 161 148-170 | 1991 | 140 118-202 | 0/1 |
4.56 | 43:05 | 50 | 13:27 | 138 133-145 | 1857 | 165 154-208 | 1/0 |
4.62 | 43:29 | 24 | 6:18 | 152 141-162 | 958 | 205 200-208 | 0/0 |
4.69 | 43:53 | 24 | 6:24 | 166 164-167 | 1062 | 200 198-200 | 0/0 |
4.75 | 44:16 | 23 | 6:00 | 170 169-172 | 1021 | 196 182-200 | 0/1 |
4.81 | 44:43 | 27 | 7:20 | 173 171-174 | 1269 | 190 90-206 | 0/1 |
4.87 | 45:51 | 1:08 | 18:08 | 147 129-171 | 2665 | 134 90-162 | 1/0 |
4.94 | 46:32 | 41 | 10:50 | 134 131-135 | 1453 | 166 164-168 | 1/0 |
5.00 | 47:13 | 41 | 11:01 | 134 132-135 | 1477 | 162 160-164 | 0/0 |
5.06 | 47:54 | 41 | 10:54 | 132 132-133 | 1439 | 160 158-160 | 0/1 |
5.12 | 48:36 | 42 | 11:07 | 130 128-132 | 1446 | 160 156-164 | 0/1 |
5.19 | 49:13 | 37 | 9:59 | 137 134-139 | 1367 | 162 162-164 | 0/1 |
5.25 | 49:49 | 35 | 9:27 | 131 129-134 | 1239 | 164 160-166 | 0/5 |
5.31 | 50:26 | 37 | 9:57 | 131 130-133 | 1304 | 163 160-166 | 3/0 |
5.38 | 51:02 | 36 | 9:36 | 136 133-138 | 1305 | 163 160-166 | 1/2 |
5.44 | 51:36 | 35 | 9:14 | 135 133-137 | 1247 | 167 166-168 | 0/3 |
5.50 | 52:11 | 34 | 9:10 | 132 132-133 | 1211 | 164 162-166 | 0/1 |
5.56 | 52:47 | 37 | 9:45 | 134 133-135 | 1307 | 164 162-166 | 0/0 |
5.63 | 53:24 | 36 | 9:40 | 136 135-137 | 1315 | 165 164-166 | 0/1 |
5.69 | 53:59 | 35 | 9:22 | 136 136-136 | 1274 | 166 164-166 | 1/0 |
5.75 | 54:38 | 39 | 10:29 | 138 136-139 | 1446 | 163 162-164 | 1/0 |
5.81 | 55:21 | 42 | 11:20 | 138 136-140 | 1564 | 162 160-164 | 2/0 |
5.88 | 55:59 | 39 | 10:20 | 135 134-136 | 1394 | 161 160-162 | 0/0 |
5.93 | 56:32 | 33 | 9:52 | 131 130-133 | 1293 | 159 158-160 | 0/0 |
Elevation
Asc 42m,
Range 14m, Flat prediction 56:19
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
13 2.6% | 10:26 |
See your biggest climbs |
Cadence
171 (208 max)
Stride Length: 99cm
Run: 87.9%
Walk: 12.1%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:41 | 7:41 | 54.59 |
5km | 27:22 | 8:49 | 52.14 |
5M | 46:40 | 9:20 | 49.74 |
10km | 59:33 | 9:35 | 48.66 |
10M | 1:41:32 | 10:09 | 47.15 |
Half | 2:17:27 | 10:30 | 45.71 |
20M | 3:40:54 | 11:03 | 45.07 |
Mara | 4:59:01 | 11:25 | 44.40 |
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