Tue 13th Mar 2018 at 6:00pm by Hills of Death (HOD)
Run > Intervals
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Time
27:39
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Miles 3.77
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Min/mi 7:20
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Pacing
46%
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WAVA
63.01
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Stride(cm)
125
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Cals
376
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Cadence
176
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BPM
146
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%MHR
79.2
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B/mi 1068
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Asc(m)
42
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Surface
Road
Notes & Comments
10 x 600m at Tempo pace off 1 mon rec
2:52 2:52 2:42 2:45 2:49 2:46 2:43 2:44 2:43 2:42 1
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 29 | 29 | 7:46 | 113 90-131 | 878 | 192 184-256 | 0/0 |
0.13 | 58 | 29 | 7:41 | 138 134-141 | 1061 | 186 184-188 | 0/0 |
0.19 | 1:26 | 28 | 7:30 | 145 143-146 | 1087 | 184 182-188 | 0/0 |
0.25 | 1:54 | 28 | 7:29 | 150 148-152 | 1122 | 183 182-184 | 0/0 |
0.31 | 2:22 | 28 | 7:28 | 152 152-152 | 1136 | 184 182-190 | 0/0 |
0.38 | 2:52 | 29 | 7:50 | 150 148-152 | 1175 | 181 176-184 | 0/0 |
0.44 | 4:01 | 1:10 +49 | 18:35 | 126 108-148 | 2343 | 159 96-196 | 0/0 |
0.50 | 4:34 | 33 | 8:46 | 143 140-145 | 1255 | 178 176-180 | 0/0 |
0.56 | 5:04 | 29 | 7:50 | 149 147-151 | 1168 | 175 174-176 | 0/0 |
0.63 | 5:33 | 29 | 7:45 | 151 149-152 | 1170 | 177 174-182 | 0/0 |
0.69 | 6:02 | 29 | 7:45 | 151 149-152 | 1171 | 178 176-180 | 0/0 |
0.75 | 6:29 | 28 | 7:24 | 153 153-154 | 1131 | 176 172-180 | 0/0 |
0.81 | 7:41 | 1:12 +49 | 19:09 | 131 108-153 | 2509 | 180 170-184 | 0/0 |
0.88 | 8:11 | 30 | 7:54 | 145 143-148 | 1146 | 181 178-182 | 0/0 |
0.94 | 8:37 | 26 | 6:56 | 153 151-154 | 1060 | 180 176-184 | 0/0 |
1.00 | 9:05 | 28 | 7:24 | 156 155-157 | 1154 | 178 176-180 | 0/0 |
1.06 | 9:32 | 27 | 7:18 | 158 157-158 | 1153 | 180 174-188 | 0/0 |
1.13 | 10:00 | 28 | 7:33 | 157 154-159 | 1186 | 181 180-182 | 0/0 |
1.19 | 11:20 | 1:20 +1:00 | 21:17 | 128 107-153 | 2723 | 181 178-184 | 1/0 |
1.25 | 11:51 | 31 | 8:17 | 145 140-150 | 1202 | 180 178-184 | 0/0 |
1.31 | 12:19 | 27 | 7:18 | 153 151-154 | 1118 | 178 174-180 | 0/0 |
1.38 | 12:47 | 28 | 7:33 | 156 156-157 | 1177 | 180 178-182 | 0/0 |
1.44 | 13:16 | 29 | 7:40 | 157 156-157 | 1202 | 179 178-180 | 0/0 |
1.50 | 13:43 | 28 | 7:21 | 157 156-158 | 1153 | 177 176-180 | 0/0 |
1.56 | 14:56 | 1:13 +46 | 19:20 | 136 118-157 | 2630 | 172 118-184 | 0/0 |
1.63 | 15:22 | 27 | 7:09 | 144 141-146 | 1029 | 180 176-186 | 0/0 |
1.69 | 15:51 | 29 | 7:37 | 149 147-152 | 1134 | 179 174-180 | 0/0 |
1.75 | 16:19 | 28 | 7:35 | 155 153-156 | 1174 | 176 176-176 | 0/0 |
1.81 | 16:48 | 28 | 7:31 | 154 153-155 | 1158 | 177 172-182 | 0/0 |
1.88 | 17:16 | 29 | 7:37 | 154 153-154 | 1174 | 175 174-176 | 0/0 |
1.94 | 18:19 | 1:02 +38 | 16:38 | 137 121-154 | 2278 | 170 106-182 | 1/0 |
2.00 | 18:47 | 29 | 7:42 | 145 142-149 | 1117 | 182 180-188 | 0/0 |
2.06 | 19:16 | 28 | 7:30 | 152 151-153 | 1141 | 176 174-178 | 0/0 |
2.13 | 19:46 | 31 | 8:11 | 154 153-154 | 1259 | 177 176-178 | 0/0 |
2.19 | 20:14 | 28 | 7:26 | 156 155-157 | 1161 | 178 176-182 | 0/0 |
2.25 | 20:43 | 28 | 7:36 | 158 157-159 | 1200 | 175 174-178 | 0/0 |
2.31 | 22:34 | 1:52 +54 | 29:46 | 140 115-158 | 4167 | 161 100-256 | 0/0 |
2.38 | 23:16 | 42 | 11:07 | 156 155-157 | 1734 | 178 176-182 | 0/0 |
2.44 | 23:45 | 29 | 7:43 | 157 156-158 | 1211 | 179 176-182 | 0/0 |
2.50 | 24:14 | 29 | 7:41 | 156 154-159 | 1200 | 176 174-176 | 0/0 |
2.56 | 25:30 | 1:16 +56 | 20:18 | 135 114-155 | 2739 | 169 86-184 | 0/0 |
2.63 | 26:03 | 33 | 8:45 | 143 139-147 | 1252 | 185 184-186 | 0/0 |
2.69 | 26:28 | 25 | 6:46 | 154 150-157 | 1041 | 180 178-182 | 1/0 |
2.75 | 26:56 | 28 | 7:28 | 159 158-159 | 1188 | 180 178-182 | 0/0 |
2.81 | 27:24 | 28 | 7:24 | 161 159-162 | 1193 | 180 178-182 | 0/0 |
2.88 | 27:51 | 28 | 7:23 | 163 162-163 | 1205 | 178 178-178 | 0/0 |
2.94 | 29:25 | 1:34 +1:07 | 25:00 | 134 111-162 | 3350 | 160 120-180 | 0/0 |
3.00 | 29:51 | 26 | 6:56 | 144 138-149 | 999 | 180 178-184 | 0/0 |
3.06 | 30:19 | 28 | 7:27 | 151 149-153 | 1126 | 178 176-184 | 0/0 |
3.13 | 30:46 | 27 | 7:05 | 158 154-160 | 1118 | 178 174-180 | 0/0 |
3.19 | 31:13 | 28 | 7:25 | 160 159-160 | 1186 | 177 174-182 | 0/0 |
3.25 | 31:40 | 27 | 7:04 | 161 160-161 | 1139 | 179 178-182 | 0/0 |
3.31 | 32:51 | 1:11 +43 | 18:55 | 148 129-161 | 2800 | 172 136-180 | 0/0 |
3.38 | 33:17 | 26 | 7:02 | 143 136-148 | 1006 | 181 178-186 | 0/0 |
3.44 | 33:44 | 26 | 7:01 | 154 151-158 | 1080 | 178 174-182 | 0/0 |
3.50 | 34:12 | 28 | 7:31 | 159 158-160 | 1196 | 176 174-176 | 0/0 |
3.56 | 34:38 | 26 | 7:02 | 162 160-163 | 1140 | 179 178-182 | 0/0 |
3.63 | 35:04 | 26 | 6:55 | 165 162-166 | 1141 | 179 176-182 | 0/0 |
3.66 | 35:21 | 17 | 7:25 | 164 163-165 | 1217 | 177 176-178 | 0/0 |
Heart
146/166max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 42m,
Range 1m, Flat prediction 27:39
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
176 (256 max)
Stride Length: 125cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 80.4 | 179 | 3.6 | 27:34 | 8:46 |
Walk | 7.9 | 105 | 0 | 3:07 | 3:03:17 |
Still | 0.6 | - | - | 15 | - |
Pause | 11.1 | - | - | 4:25 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:26 | 6:26 | 65.20 |
5km | 22:21 | 7:12 | 63.84 |
5M | 37:42 | 7:32 | 61.57 |
10km | 47:53 | 7:42 | 60.51 |
10M | 1:20:45 | 8:05 | 59.28 |
Half | 1:48:39 | 8:18 | 57.83 |
20M | 2:52:57 | 8:39 | 57.57 |
Mara | 3:52:41 | 8:53 | 57.06 |
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