Thu 7th Dec 2017 at 6:00pm by MartinH - MH Health & Fitness
Run > Intervals
- heavy rain
- breezy
- cold
- Follow User
- 0 👍
-
Time
1:05:00
-
Miles 8.93
-
Min/mi 7:17
-
Pacing
0%
-
WAVA
63.78
-
Stride(cm)
122
-
Cals
814
-
Cadence
181
-
BPM
147
-
%MHR
83.8
-
B/mi 1067
-
Asc(m)
42
-
Hillscore
2
-
Surface
Road
Notes & Comments
CLUB SPEED/HILLS AT VICTORIA PARK. Got there early to do 10 Peace Walk reps alone before doing another 7 with club.
Ran hard on all reps apart from Peace Walk which were about 31 seconds each.
Legs felt good and felt fast.
Split Summary
===
1) 0.96m - 6:29(6:43/m) 134/145bpm 79cal 8.93/10.62mph
2) 0.09m - 33(6:14/m) 140/147bpm 7cal 9.63/10.4mph
3) 0.1m - 42(7:09/m) 147/151bpm 9cal 8.39/10.44mph
4) 0.09m - 31(6:01/m) 148/155bpm 7cal 9.98/10.69mph
5) 0.1m - 41(7:00/m) 157/158bpm 9cal 8.57/10.71mph
6) 0.09m - 31(6:01/m) 154/158bpm 7cal 9.96/11.06mph
7) 0.1m - 44(7:18/m) 161/162bpm 10cal 8.22/10.94mph
8) 0.09m - 32(6:10/m) 155/160bpm 7cal 9.73/10.85mph
9) 0.1m - 45(7:30/m) 161/162bpm 11cal 7.99/10.85mph
10) 0.09m - 31(6:01/m) 158/162bpm 7cal 9.97/10.96mph
11) 0.1m - 46(7:31/m) 157/158bpm 11cal 7.98/10.96mph
12) 0.08m - 31(6:13/m) 157/158bpm 7cal 9.66/10.67mph
13) 0.1m - 37(6:32/m) 126/153bpm 5cal 9.18/10.46mph
14) 0.09m - 32(5:51/m) 148/150bpm 7cal 10.26/10.5mph
15) 0.1m - 44(7:21/m) 151/152bpm 9cal 8.16/10.5mph
16) 0.09m - 31(5:53/m) 153/154bpm 7cal 10.19/11.27mph
17) 0.1m - 44(7:18/m) 154/155bpm 10cal 8.22/10.98mph
18) 0.09m - 31(5:59/m) 157/159bpm 7cal 10.04/11.17mph
19) 0.1m - 45(7:28/m) 158/159bpm 10cal 8.04/10.67mph
20) 0.09m - 31(5:49/m) 157/157bpm 7cal 10.31/11.42mph
21) 0.38m - 2:51(7:31/m) 148/166bpm 37cal 7.99/11.33mph
22) 0.46m - 4:13(9:10/m) 126/135bpm 37cal 6.54/8.89mph
23) 0.09m - 32(5:50/m) 137/137bpm 6cal 10.27/11.15mph
24) 0.1m - 44(7:25/m) 140/140bpm 9cal 8.1/11.12mph
25) 0.09m - 33(6:00/m) 140/140bpm 6cal 10.01/10.69mph
26) 0.1m - 45(7:35/m) 130/133bpm 7cal 7.92/10.69mph
27) 0.09m - 31(6:01/m) 128/132bpm 4cal 9.96/11.06mph
28) 0.1m - 48(7:42/m) 131/133bpm 8cal 7.79/11.06mph
29) 0.09m - 31(5:45/m) 134/134bpm 5cal 10.43/12.08mph
30) 0.1m - 48(8:10/m) 135/136bpm 9cal 7.34/11.06mph
31) 0.09m - 29(5:20/m) 136/137bpm 5cal 11.26/12.63mph
32) 0.1m - 47(7:54/m) 139/139bpm 9cal 7.59/12.02mph
33) 0.09m - 32(5:59/m) 135/139bpm 5cal 10.02/11.81mph
34) 0.1m - 43(7:18/m) 135/138bpm 8cal 8.21/10.46mph
35) 0.09m - 31(5:55/m) 138/138bpm 6cal 10.15/10.87mph
36) 0.01m - 6(6:59/m) 134/137bpm 1cal 8.58/10.6mph
37) 0.12m - 43(6:12/m) 136/146bpm 7cal 9.67/12.59mph
38) 0.07m - 37(8:58/m) 145/146bpm 8cal 6.7/11.54mph
39) 0.12m - 44(6:21/m) 143/144bpm 9cal 9.44/11.37mph
40) 0.07m - 33(7:56/m) 143/143bpm 7cal 7.56/10.71mph
41) 0.11m - 44(6:29/m) 144/146bpm 9cal 9.25/10.94mph
42) 0.07m - 34(7:59/m) 150/160bpm 7cal 7.51/10.79mph
43) 0.11m - 43(6:21/m) 156/159bpm 10cal 9.44/12.23mph
44) 0.07m - 33(8:19/m) 149/150bpm 7cal 7.22/11.37mph
45) 0.12m - 43(6:14/m) 148/148bpm 9cal 9.63/12.06mph
46) 0.74m - 5:58(8:01/m) 153/170bpm 80cal 7.48/12.06mph
47) 0.19m - 59(5:19/m) 151/158bpm 13cal 11.27/11.77mph
48) 0.28m - 2:27(8:52/m) 160/168bpm 36cal 6.77/11.77mph
49) 0.18m - 58(5:28/m) 153/159bpm 13cal 10.96/14.05mph
50) 0.1m - 54(9:25/m) 152/164bpm 12cal 6.37/14.03mph
51) 0.03m - 10(5:31/m) 163/164bpm 2cal 10.89/15.47mph
52) 0.07m - 38(9:18/m) 160/162bpm 9cal 6.45/15.05mph
53) 0.05m - 15(4:30/m) 165/169bpm 3cal 13.32/15.28mph
54) 0.07m - 50(11:34/m) 168/172bpm 13cal 5.19/5.45mph
55) 0.08m - 20(4:21/m) 159/165bpm 5cal 13.78/15.84mph
56) 0.07m - 45(9:59/m) 160/163bpm 11cal 6.01/6.57mph
57) 0.07m - 20(4:34/m) 158/163bpm 4cal 13.12/15.3mph
58) 0.06m - 37(9:59/m) 155/158bpm 9cal 6.01/14.73mph
59) 0.05m - 15(4:55/m) 157/163bpm 3cal 12.2/14.55mph
60) 0.04m - 21(9:50/m) 161/166bpm 5cal 6.1/12.77mph
61) 0.03m - 10(5:36/m) 163/165bpm 2cal 10.7/14.55mph
62) 0.17m - 1:30(8:48/m) 158/163bpm 21cal 6.82/12.42mph
63) 0.09m - 26(5:00/m) 135/148bpm 2cal 11.98/12.98mph
64) 0.16m - 1:19(8:30/m) 147/153bpm 16cal 7.07/11.92mph
65) 0.13m - 41(5:13/m) 157/158bpm 9cal 11.52/13.05mph
66) 0.63m - 5:36(8:55/m) 156/163bpm 78cal 6.73/11.81mph
Ran hard on all reps apart from Peace Walk which were about 31 seconds each.
Legs felt good and felt fast.
Split Summary
===
1) 0.96m - 6:29(6:43/m) 134/145bpm 79cal 8.93/10.62mph
2) 0.09m - 33(6:14/m) 140/147bpm 7cal 9.63/10.4mph
3) 0.1m - 42(7:09/m) 147/151bpm 9cal 8.39/10.44mph
4) 0.09m - 31(6:01/m) 148/155bpm 7cal 9.98/10.69mph
5) 0.1m - 41(7:00/m) 157/158bpm 9cal 8.57/10.71mph
6) 0.09m - 31(6:01/m) 154/158bpm 7cal 9.96/11.06mph
7) 0.1m - 44(7:18/m) 161/162bpm 10cal 8.22/10.94mph
8) 0.09m - 32(6:10/m) 155/160bpm 7cal 9.73/10.85mph
9) 0.1m - 45(7:30/m) 161/162bpm 11cal 7.99/10.85mph
10) 0.09m - 31(6:01/m) 158/162bpm 7cal 9.97/10.96mph
11) 0.1m - 46(7:31/m) 157/158bpm 11cal 7.98/10.96mph
12) 0.08m - 31(6:13/m) 157/158bpm 7cal 9.66/10.67mph
13) 0.1m - 37(6:32/m) 126/153bpm 5cal 9.18/10.46mph
14) 0.09m - 32(5:51/m) 148/150bpm 7cal 10.26/10.5mph
15) 0.1m - 44(7:21/m) 151/152bpm 9cal 8.16/10.5mph
16) 0.09m - 31(5:53/m) 153/154bpm 7cal 10.19/11.27mph
17) 0.1m - 44(7:18/m) 154/155bpm 10cal 8.22/10.98mph
18) 0.09m - 31(5:59/m) 157/159bpm 7cal 10.04/11.17mph
19) 0.1m - 45(7:28/m) 158/159bpm 10cal 8.04/10.67mph
20) 0.09m - 31(5:49/m) 157/157bpm 7cal 10.31/11.42mph
21) 0.38m - 2:51(7:31/m) 148/166bpm 37cal 7.99/11.33mph
22) 0.46m - 4:13(9:10/m) 126/135bpm 37cal 6.54/8.89mph
23) 0.09m - 32(5:50/m) 137/137bpm 6cal 10.27/11.15mph
24) 0.1m - 44(7:25/m) 140/140bpm 9cal 8.1/11.12mph
25) 0.09m - 33(6:00/m) 140/140bpm 6cal 10.01/10.69mph
26) 0.1m - 45(7:35/m) 130/133bpm 7cal 7.92/10.69mph
27) 0.09m - 31(6:01/m) 128/132bpm 4cal 9.96/11.06mph
28) 0.1m - 48(7:42/m) 131/133bpm 8cal 7.79/11.06mph
29) 0.09m - 31(5:45/m) 134/134bpm 5cal 10.43/12.08mph
30) 0.1m - 48(8:10/m) 135/136bpm 9cal 7.34/11.06mph
31) 0.09m - 29(5:20/m) 136/137bpm 5cal 11.26/12.63mph
32) 0.1m - 47(7:54/m) 139/139bpm 9cal 7.59/12.02mph
33) 0.09m - 32(5:59/m) 135/139bpm 5cal 10.02/11.81mph
34) 0.1m - 43(7:18/m) 135/138bpm 8cal 8.21/10.46mph
35) 0.09m - 31(5:55/m) 138/138bpm 6cal 10.15/10.87mph
36) 0.01m - 6(6:59/m) 134/137bpm 1cal 8.58/10.6mph
37) 0.12m - 43(6:12/m) 136/146bpm 7cal 9.67/12.59mph
38) 0.07m - 37(8:58/m) 145/146bpm 8cal 6.7/11.54mph
39) 0.12m - 44(6:21/m) 143/144bpm 9cal 9.44/11.37mph
40) 0.07m - 33(7:56/m) 143/143bpm 7cal 7.56/10.71mph
41) 0.11m - 44(6:29/m) 144/146bpm 9cal 9.25/10.94mph
42) 0.07m - 34(7:59/m) 150/160bpm 7cal 7.51/10.79mph
43) 0.11m - 43(6:21/m) 156/159bpm 10cal 9.44/12.23mph
44) 0.07m - 33(8:19/m) 149/150bpm 7cal 7.22/11.37mph
45) 0.12m - 43(6:14/m) 148/148bpm 9cal 9.63/12.06mph
46) 0.74m - 5:58(8:01/m) 153/170bpm 80cal 7.48/12.06mph
47) 0.19m - 59(5:19/m) 151/158bpm 13cal 11.27/11.77mph
48) 0.28m - 2:27(8:52/m) 160/168bpm 36cal 6.77/11.77mph
49) 0.18m - 58(5:28/m) 153/159bpm 13cal 10.96/14.05mph
50) 0.1m - 54(9:25/m) 152/164bpm 12cal 6.37/14.03mph
51) 0.03m - 10(5:31/m) 163/164bpm 2cal 10.89/15.47mph
52) 0.07m - 38(9:18/m) 160/162bpm 9cal 6.45/15.05mph
53) 0.05m - 15(4:30/m) 165/169bpm 3cal 13.32/15.28mph
54) 0.07m - 50(11:34/m) 168/172bpm 13cal 5.19/5.45mph
55) 0.08m - 20(4:21/m) 159/165bpm 5cal 13.78/15.84mph
56) 0.07m - 45(9:59/m) 160/163bpm 11cal 6.01/6.57mph
57) 0.07m - 20(4:34/m) 158/163bpm 4cal 13.12/15.3mph
58) 0.06m - 37(9:59/m) 155/158bpm 9cal 6.01/14.73mph
59) 0.05m - 15(4:55/m) 157/163bpm 3cal 12.2/14.55mph
60) 0.04m - 21(9:50/m) 161/166bpm 5cal 6.1/12.77mph
61) 0.03m - 10(5:36/m) 163/165bpm 2cal 10.7/14.55mph
62) 0.17m - 1:30(8:48/m) 158/163bpm 21cal 6.82/12.42mph
63) 0.09m - 26(5:00/m) 135/148bpm 2cal 11.98/12.98mph
64) 0.16m - 1:19(8:30/m) 147/153bpm 16cal 7.07/11.92mph
65) 0.13m - 41(5:13/m) 157/158bpm 9cal 11.52/13.05mph
66) 0.63m - 5:36(8:55/m) 156/163bpm 78cal 6.73/11.81mph
6:29 33 42 31 41 31 44 32 45 31 46 31 37 32 44 31 44 31 45 31 2:51 4:13 32 44 33 45 31 48 31 48 29 47 32 43 31 6 43 37 44 33 44 34 43 33 43 5:58 59 2:27 58 54 10 38 15 50 20 45 20 37 15 21 10 1:30 26 1:19 41 5:36
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 54 | 54 | 7:12 | 106 77-130 | 764 | 180 178-186 | 3/0 |
0.25 | 1:45 | 51 | 6:46 | 135 131-137 | 914 | 177 176-180 | 3/1 |
0.38 | 2:32 | 47 | 6:15 | 138 137-139 | 862 | 181 178-184 | 1/2 |
0.50 | 3:23 | 51 | 6:48 | 135 129-141 | 918 | 182 180-184 | 2/3 |
0.63 | 4:12 | 49 | 6:33 | 142 141-143 | 930 | 184 180-192 | 1/0 |
0.75 | 5:02 | 50 | 6:41 | 141 139-143 | 942 | 182 180-186 | 2/1 |
0.88 | 6:07 | 1:05 +13 | 8:40 | 143 139-144 | 1240 | 182 180-190 | 1/2 |
1.00 | 6:55 | 48 | 6:28 | 134 128-141 | 866 | 181 172-194 | 0/7 |
1.13 | 7:45 | 49 | 6:34 | 146 142-151 | 959 | 185 174-198 | 4/4 |
1.25 | 8:35 | 51 | 6:44 | 150 144-158 | 1011 | 187 172-194 | 6/2 |
1.38 | 9:23 | 48 | 6:25 | 155 152-158 | 995 | 181 172-198 | 0/7 |
1.50 | 10:13 | 50 | 6:40 | 159 155-162 | 1061 | 183 172-192 | 4/4 |
1.63 | 11:04 | 51 | 6:48 | 157 151-161 | 1069 | 182 170-188 | 7/2 |
1.75 | 11:56 | 52 | 6:56 | 161 156-162 | 1116 | 175 170-190 | 2/6 |
1.88 | 12:48 | 51 | 6:51 | 155 151-157 | 1061 | 183 172-192 | 4/4 |
2.00 | 14:36 | 1:48 +1:04 | 14:23 | 149 112-158 | 2142 | 187 172-198 | 7/0 |
2.13 | 15:28 | 53 | 7:03 | 136 114-149 | 958 | 183 176-196 | 2/5 |
2.25 | 16:19 | 50 | 6:43 | 151 149-152 | 1013 | 186 172-198 | 3/5 |
2.38 | 17:07 | 48 | 6:25 | 153 152-154 | 982 | 188 174-198 | 7/1 |
2.50 | 17:58 | 51 | 6:49 | 156 154-159 | 1062 | 182 172-198 | 3/4 |
2.63 | 18:49 | 51 | 6:49 | 158 157-159 | 1077 | 184 174-198 | 2/7 |
2.75 | 19:40 | 50 +4 | 6:43 | 157 157-159 | 1055 | 187 174-198 | 7/0 |
2.88 | 20:34 | 54 | 7:13 | 164 162-166 | 1184 | 178 176-184 | 0/2 |
3.00 | 21:32 | 59 | 7:49 | 149 135-165 | 1164 | 177 174-182 | 2/4 |
3.13 | 28:14 | 6:41 +5:56 | 53:31 | 116 87-132 | 6209 | 173 170-180 | 1/2 |
3.25 | 29:44 | 1:30 | 12:01 | 121 109-128 | 1454 | 173 172-178 | 8/0 |
3.38 | 30:56 | 1:12 | 9:37 | 130 128-132 | 1250 | 172 172-172 | 1/1 |
3.50 | 32:25 | 1:29 +26 | 11:52 | 128 121-134 | 1520 | 171 168-174 | 1/2 |
3.63 | 33:18 | 53 | 7:02 | 135 132-137 | 950 | 180 170-196 | 4/5 |
3.75 | 34:09 | 52 | 6:53 | 139 137-140 | 957 | 183 174-198 | 2/8 |
3.88 | 34:59 | 50 | 6:38 | 136 128-140 | 902 | 187 172-198 | 7/3 |
4.00 | 35:51 | 52 | 6:56 | 130 126-132 | 902 | 182 172-198 | 5/2 |
4.13 | 36:43 | 52 | 6:53 | 130 126-133 | 896 | 183 170-198 | 0/7 |
4.25 | 37:34 | 51 | 6:46 | 134 133-135 | 906 | 186 164-204 | 7/3 |
4.38 | 38:25 | 51 | 6:49 | 136 135-136 | 927 | 181 164-198 | 5/2 |
4.50 | 39:18 | 53 | 7:06 | 139 136-139 | 986 | 181 170-200 | 1/7 |
4.63 | 40:08 | 50 | 6:41 | 135 133-139 | 903 | 187 172-198 | 7/5 |
4.75 | 40:58 | 50 | 6:39 | 137 134-138 | 911 | 179 172-190 | 7/2 |
4.88 | 42:05 | 1:07 +20 | 8:55 | 135 129-138 | 1204 | 194 180-210 | 3/0 |
5.00 | 43:03 | 58 | 7:44 | 145 141-146 | 1121 | 186 170-204 | 3/2 |
5.13 | 43:53 | 50 | 6:39 | 143 143-144 | 950 | 189 174-198 | 1/2 |
5.25 | 44:47 | 54 | 7:11 | 143 142-145 | 1027 | 184 174-198 | 3/1 |
5.38 | 45:41 | 54 | 7:16 | 151 144-159 | 1097 | 182 174-196 | 2/3 |
5.50 | 46:32 | 51 | 6:47 | 152 149-157 | 1031 | 193 174-200 | 1/3 |
5.63 | 47:23 | 51 | 6:47 | 148 148-149 | 1005 | 187 174-200 | 1/1 |
5.75 | 50:50 | 3:27 +2:30 | 27:35 | 127 99-148 | 3503 | 181 170-198 | 2/4 |
5.88 | 51:50 | 1:00 | 8:03 | 150 143-154 | 1208 | 179 172-192 | 0/3 |
6.00 | 52:40 | 50 | 6:39 | 152 152-153 | 1010 | 181 172-198 | 2/2 |
6.13 | 53:35 | 55 | 7:19 | 163 152-167 | 1193 | 182 172-206 | 5/3 |
6.25 | 55:20 | 1:45 +47 | 14:01 | 156 133-170 | 2187 | 179 168-206 | 4/2 |
6.38 | 56:32 | 1:12 | 9:34 | 163 160-164 | 1560 | 173 170-174 | 1/5 |
6.50 | 57:49 | 1:17 +28 | 10:18 | 149 139-161 | 1534 | 190 98-210 | 5/1 |
6.63 | 58:44 | 55 +5 | 7:18 | 157 156-160 | 1146 | 193 172-200 | 1/1 |
6.75 | 1:00:21 | 1:38 +33 | 13:01 | 157 140-168 | 2045 | 175 170-180 | 2/4 |
6.87 | 1:01:47 | 1:25 +22 | 11:22 | 159 146-163 | 1807 | 177 172-196 | 1/3 |
7.00 | 1:02:31 | 44 | 5:53 | 152 140-159 | 895 | 199 192-204 | 5/0 |
7.12 | 1:04:20 | 1:49 +50 | 14:35 | 152 131-162 | 2218 | 181 168-206 | 0/1 |
7.25 | 1:05:42 | 1:22 +28 | 10:55 | 161 153-165 | 1759 | 175 106-212 | 1/1 |
7.37 | 1:07:23 | 1:41 +36 | 13:29 | 167 160-172 | 2253 | 184 170-214 | 1/1 |
7.50 | 1:08:44 | 1:21 +24 | 10:45 | 159 153-163 | 1709 | 187 168-218 | 1/1 |
7.62 | 1:10:03 | 1:19 +29 | 10:35 | 156 150-163 | 1650 | 175 110-226 | 0/1 |
7.75 | 1:11:31 | 1:28 +34 | 11:45 | 160 154-166 | 1880 | 186 102-216 | 0/0 |
7.87 | 1:13:06 | 1:35 +31 | 12:37 | 157 145-163 | 1980 | 174 96-210 | 1/0 |
8.00 | 1:14:39 | 1:33 +45 | 12:22 | 145 129-160 | 1794 | 180 116-196 | 0/4 |
8.12 | 1:15:42 | 1:03 | 8:28 | 146 140-150 | 1235 | 180 172-196 | 1/3 |
8.25 | 1:16:30 | 47 | 6:19 | 156 150-158 | 986 | 194 176-204 | 4/1 |
8.37 | 1:17:32 | 1:02 +6 | 8:16 | 157 156-158 | 1298 | 178 118-200 | 6/3 |
8.50 | 1:19:08 | 1:36 +33 | 12:52 | 155 148-158 | 1994 | 170 100-184 | 4/3 |
8.62 | 1:20:22 | 1:14 | 9:51 | 158 158-159 | 1557 | 173 170-174 | 0/6 |
8.75 | 1:21:23 | 1:01 | 8:08 | 158 155-159 | 1285 | 172 170-174 | 0/7 |
8.87 | 1:22:30 | 1:07 | 8:54 | 151 147-155 | 1344 | 175 174-182 | 2/1 |
8.93 | 1:23:01 | 31 | 9:23 | 161 157-163 | 1512 | 177 176-178 | 3/0 |
Heart
147/172max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 42m,
Range 16m, Flat prediction 1:05:02
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
11 3.2% | 7:37 |
10 3.3% | 6:42 |
See your biggest climbs |
Cadence
181 (226 max)
Stride Length: 122cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 80.8 | 182 | 8.9 | 1:04:07 | 8:59 |
Walk | 3.4 | 105 | 0.1 | 3:19 | 56:29 |
Still | 0.0 | - | - | 2 | - |
Pause | 15.8 | - | - | 15:32 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:31 | 6:31 | 62.92 |
5km | 21:27 | 6:54 | 65.00 |
5M | 35:21 | 7:04 | 64.11 |
10km | 44:25 | 7:09 | 63.66 |
10M | 1:13:12 | 7:19 | 63.79 |
Half | 1:37:12 | 7:25 | 63.04 |
20M | 2:31:34 | 7:35 | 64.06 |
Mara | 3:21:15 | 7:41 | 64.33 |
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