Tue 17th Oct 2017 at 6:00pm by MazH
Run > Intervals
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Time
39:00
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Miles 3.00
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Min/mi 13:00
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Pacing
66%
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WAVA
38.15
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Stride(cm)
80
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Cals
358
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Cadence
155
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Asc(m)
42
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Surface
Road
Notes & Comments
1 comments
300m x 300m recovery X 8
Split Summary
===
1) 0.18m - 1:24(7:45/m) 24cal 7.74/8.68mph
2) 0.19m - 3:13(17:08/m) 18cal 3.5/7.74mph
3) 0.18m - 1:26(7:51/m) 25cal 7.64/7.93mph
4) 0.19m - 3:22(17:44/m) 20cal 3.38/7.66mph
5) 0.18m - 1:25(7:48/m) 25cal 7.69/7.87mph
6) 0.19m - 3:14(17:14/m) 19cal 3.48/7.81mph
7) 0.18m - 1:26(7:58/m) 25cal 7.53/8.14mph
8) 0.19m - 3:16(16:53/m) 20cal 3.55/7.85mph
9) 0.18m - 1:26(7:48/m) 26cal 7.7/7.99mph
10) 0.19m - 3:25(17:51/m) 19cal 3.36/7.91mph
11) 0.18m - 1:27(7:53/m) 25cal 7.61/7.87mph
12) 0.19m - 3:30(18:22/m) 20cal 3.27/7.87mph
13) 0.18m - 1:28(8:00/m) 25cal 7.5/7.83mph
14) 0.19m - 3:25(18:16/m) 19cal 3.28/7.76mph
15) 0.18m - 1:25(7:46/m) 25cal 7.73/7.99mph
16) 0.21m - 4:09(19:22/m) 23cal 3.1/8.18mph
Split Summary
===
1) 0.18m - 1:24(7:45/m) 24cal 7.74/8.68mph
2) 0.19m - 3:13(17:08/m) 18cal 3.5/7.74mph
3) 0.18m - 1:26(7:51/m) 25cal 7.64/7.93mph
4) 0.19m - 3:22(17:44/m) 20cal 3.38/7.66mph
5) 0.18m - 1:25(7:48/m) 25cal 7.69/7.87mph
6) 0.19m - 3:14(17:14/m) 19cal 3.48/7.81mph
7) 0.18m - 1:26(7:58/m) 25cal 7.53/8.14mph
8) 0.19m - 3:16(16:53/m) 20cal 3.55/7.85mph
9) 0.18m - 1:26(7:48/m) 26cal 7.7/7.99mph
10) 0.19m - 3:25(17:51/m) 19cal 3.36/7.91mph
11) 0.18m - 1:27(7:53/m) 25cal 7.61/7.87mph
12) 0.19m - 3:30(18:22/m) 20cal 3.27/7.87mph
13) 0.18m - 1:28(8:00/m) 25cal 7.5/7.83mph
14) 0.19m - 3:25(18:16/m) 19cal 3.28/7.76mph
15) 0.18m - 1:25(7:46/m) 25cal 7.73/7.99mph
16) 0.21m - 4:09(19:22/m) 23cal 3.1/8.18mph
1:24 3:13 1:26 3:22 1:25 3:14 1:26 3:16 1:26 3:25 1:27 3:30 1:28 3:25 1:25 4:09
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|
0.06 | 28 | 28 | 7:22 | 195 192-202 | 0/3 |
0.13 | 57 | 30 | 7:55 | 192 190-194 | 0/2 |
0.19 | 1:39 | 42 +4 | 11:14 | 179 124-192 | 0/1 |
0.25 | 2:46 | 1:06 | 17:41 | 125 124-128 | 1/0 |
0.31 | 3:46 | 1:01 | 16:10 | 124 124-124 | 2/0 |
0.38 | 4:43 | 57 | 15:04 | 139 124-174 | 3/0 |
0.44 | 5:12 | 29 | 7:45 | 194 192-194 | 0/3 |
0.50 | 5:42 | 30 | 7:57 | 178 130-192 | 0/1 |
0.56 | 6:24 | 42 | 11:11 | 177 120-190 | 0/1 |
0.63 | 7:27 | 1:03 | 16:47 | 124 122-126 | 1/0 |
0.69 | 8:33 | 1:06 | 17:42 | 124 124-124 | 1/0 |
0.75 | 9:29 | 56 | 14:49 | 143 124-194 | 3/1 |
0.81 | 10:02 | 33 | 8:54 | 192 190-192 | 0/2 |
0.88 | 10:31 | 30 | 7:53 | 192 190-196 | 0/2 |
0.94 | 11:11 | 39 | 10:29 | 165 124-190 | 0/0 |
1.00 | 12:14 | 1:04 | 16:59 | 126 124-130 | 1/0 |
1.06 | 13:19 | 1:05 | 17:18 | 122 112-124 | 2/0 |
1.13 | 14:13 | 54 | 14:24 | 139 124-192 | 3/1 |
1.19 | 14:45 | 32 | 8:25 | 190 188-194 | 0/2 |
1.25 | 15:14 | 29 | 7:51 | 191 190-192 | 0/2 |
1.31 | 15:59 | 45 | 11:59 | 164 126-194 | 0/0 |
1.38 | 17:02 | 1:03 | 16:45 | 127 124-132 | 1/0 |
1.44 | 18:07 | 1:05 | 17:26 | 124 124-126 | 1/0 |
1.50 | 18:58 | 50 | 13:20 | 153 124-186 | 3/1 |
1.56 | 19:27 | 30 | 7:56 | 189 188-190 | 0/2 |
1.63 | 19:56 | 29 | 7:41 | 190 188-192 | 0/2 |
1.69 | 20:39 | 43 | 11:24 | 168 124-192 | 0/1 |
1.75 | 21:49 | 1:10 | 18:43 | 124 124-124 | 1/0 |
1.81 | 22:57 | 1:08 | 18:05 | 126 124-132 | 2/0 |
1.88 | 23:48 | 51 | 13:41 | 152 124-188 | 3/1 |
1.94 | 24:18 | 30 | 8:05 | 192 190-194 | 0/2 |
2.00 | 24:48 | 29 | 7:51 | 191 190-194 | 0/2 |
2.06 | 25:33 | 45 | 11:56 | 170 126-194 | 0/0 |
2.13 | 26:41 | 1:08 | 18:13 | 121 120-124 | 1/0 |
2.19 | 27:51 | 1:10 | 18:47 | 122 114-130 | 2/0 |
2.25 | 28:43 | 52 | 13:53 | 146 124-190 | 3/1 |
2.31 | 29:16 | 33 | 8:43 | 189 186-190 | 0/2 |
2.38 | 29:47 | 30 | 8:06 | 190 190-190 | 0/2 |
2.44 | 30:32 | 45 | 12:07 | 168 124-190 | 0/1 |
2.50 | 31:42 | 1:10 | 18:36 | 124 122-124 | 1/0 |
2.56 | 32:51 | 1:09 | 18:20 | 124 116-130 | 2/0 |
2.63 | 33:38 | 47 | 12:40 | 147 124-196 | 3/1 |
2.69 | 34:11 | 33 | 8:42 | 191 190-192 | 0/2 |
2.75 | 34:40 | 29 | 7:42 | 191 188-194 | 0/2 |
2.81 | 35:33 | 53 | 14:10 | 153 110-194 | 0/0 |
2.88 | 36:42 | 1:10 | 18:36 | 120 116-124 | 1/0 |
2.94 | 37:52 | 1:10 | 18:38 | 124 124-124 | 1/0 |
3.00 | 39:04 | 1:12 | 19:38 | 121 110-124 | 3/0 |
Elevation
Asc 42m,
Range 6m, Flat prediction 39:00
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
155 (202 max)
Stride Length: 80cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 31.1 | 188 | 1.5 | 12:05 | 8:05 |
Walk | 68.8 | 124 | 1.5 | 26:55 | 18:00 |
Pause | 0.2 | - | - | 4 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 11:58 | 11:58 | 36.90 |
5km | 40:30 | 13:02 | 38.10 |
5M | 1:07:33 | 13:31 | 37.27 |
10km | 1:25:20 | 13:44 | 36.93 |
10M | 2:22:19 | 14:14 | 36.39 |
Half | 3:10:16 | 14:31 | 35.50 |
20M | 4:59:53 | 15:00 | 35.34 |
Mara | 6:40:54 | 15:18 | 34.95 |
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
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Pretty consisitent there