Thu 26th Apr 2018 at 5:00pm by K5 Gus

Run > Intervals

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Time
1:37:25
Miles
11.58
Min/mi
8:25
Pacing
25%
WAVA
60.36
Stride(cm)
107
Cals
1083
Cadence
178
BPM
148
%MHR
78.6
B/mi
1243
Asc(m)
42
Hillscore
22
Surface
Road

Notes & Comments

6 mile warm-up, 6 * 800m, 400m recoveries, with Dan & Laura

2:58, 3:35, 3:03, 3:41, 3:02, 3:34

Split Summary
===
1) 1m - 8:26(8:26/m) 130/149bpm 89cal 7.12/8.41mph
2) 1m - 8:54(8:54/m) 142/157bpm 106cal 6.74/7.99mph
3) 1m - 8:49(8:49/m) 146/153bpm 107cal 6.8/7.85mph
4) 1m - 8:58(8:58/m) 148/155bpm 107cal 6.7/7.89mph
5) 1m - 7:43(7:43/m) 139/145bpm 77cal 7.77/7.89mph
6) 1m - 9:21(9:21/m) 138/144bpm 90cal 6.42/8.33mph
7) 0.16m - 1:29(9:29/m) 141/146bpm 15cal 6.32/6.8mph

8) 0.5m - 2:58(5:52/m) 167/175bpm 42cal 10.22/11.06mph
9) 0.26m - 2:23(9:13/m) 146/174bpm 25cal 6.51/10.06mph
10) 0.52m - 3:35(6:57/m) 172/180bpm 52cal 8.64/10.35mph
11) 0.25m - 2:41(10:43/m) 150/178bpm 28cal 5.6/7.37mph
12) 0.51m - 3:03(6:00/m) 169/177bpm 43cal 10/10.79mph
13) 0.26m - 2:37(10:09/m) 145/175bpm 24cal 5.91/9.79mph
14) 0.52m - 3:41(7:05/m) 172/179bpm 52cal 8.47/10.65mph
15) 0.25m - 2:43(11:01/m) 153/178bpm 29cal 5.45/8.25mph
16) 0.5m - 3:02(6:00/m) 172/179bpm 44cal 9.99/9.93mph
17) 0.26m - 2:47(10:36/m) 143/179bpm 24cal 5.66/8.39mph
18) 0.53m - 3:34(6:44/m) 174/184bpm 52cal 8.91/9.85mph

19) 1m - 9:58(9:58/m) 138/183bpm 68cal 6.02/8.47mph
20) 0.06m - 42(11:02/m) 161/163bpm 9cal 5.44/5.61mph

8:26 8:54 8:49 8:58 7:43 9:21 1:29 2:58 2:23 3:35 2:41 3:03 2:37 3:41 2:43 3:02 2:47 3:34 9:58 42

Pin Map

0mi in 0

Pace

16%

22%

25%

14%

12%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:11	1:11	9:26	114 84-134	1075	180 174-188	2/4
0.25	2:10	59	7:51	119 112-133	935	179 176-184	0/8
0.38	3:06	57	7:33	125 119-129	944	182 178-186	1/3
0.50	4:01	55	7:20	129 127-130	946	179 176-182	0/7
0.63	5:02	1:01	8:09	130 128-132	1059	181 178-184	1/1
0.75	6:10	1:07	8:59	137 131-143	1230	180 178-182	2/1
0.88	7:15	1:06	8:44	144 142-146	1258	181 178-186	4/0
1.00	8:26	1:11	9:26	143 134-149	1349	180 176-186	2/2
1.13	9:29	1:03	8:23	137 135-139	1149	179 176-184	0/1
1.25	10:32	1:03	8:25	137 134-140	1153	178 174-182	1/4
1.38	11:36	1:04	8:35	136 132-140	1166	180 178-184	3/0
1.50	12:53	1:16	10:10	147 140-154	1495	175 172-180	28/0
1.63	14:10	1:17	10:20	153 150-157	1580	175 172-178	0/2
1.75	15:18	1:08	9:01	150 145-152	1352	177 176-182	2/2
1.88	16:16	59	7:49	136 129-145	1063	179 176-182	0/6
2.00	17:20	1:03	8:28	137 129-140	1159	179 178-182	0/6
2.13	18:20	1:00	8:04	139 137-141	1120	180 176-188	0/4
2.25	19:21	1:01	8:05	142 137-146	1147	178 176-180	2/0
2.38	20:31	1:10	9:18	150 145-153	1396	177 174-180	8/0
2.50	21:36	1:06	8:45	148 147-150	1295	177 174-180	5/0
2.63	22:45	1:09	9:12	147 144-148	1352	175 172-180	3/0
2.75	23:51	1:06	8:46	146 144-148	1279	176 174-178	5/0
2.88	24:59	1:08	9:07	148 145-151	1349	176 174-180	4/3
3.00	26:09	1:10	9:20	148 145-151	1382	177 174-178	4/1
3.13	27:15	1:06	8:46	147 138-152	1290	175 174-178	5/0
3.25	28:25	1:10	9:19	147 145-150	1368	176 172-178	4/0
3.38	29:34	1:09	9:12	148 146-151	1361	176 174-180	1/1
3.50	30:40	1:06	8:51	149 147-152	1319	176 174-178	0/1
3.63	31:42	1:01	8:10	150 148-151	1226	176 174-178	7/0
3.75	32:50	1:08	9:04	150 148-153	1360	176 174-180	3/0
3.88	33:52	1:02	8:16	151 146-155	1248	176 172-180	1/4
4.00	35:07	1:16	10:04	143 140-145	1440	175 174-178	0/1
4.13	35:48	41	5:25	140 138-142	759	176 174-178	1/6
4.25	37:15	1:27	11:35	140 134-145	1621	176 174-178	1/1
4.38	37:49	35	4:38	140 138-143	649	175 174-176	0/5
4.50	38:48	59	7:52	138 136-140	1085	176 172-180	0/4
4.63	39:50	1:02	8:15	139 137-140	1146	176 174-178	1/5
4.75	40:49	58	7:48	140 138-142	1092	175 174-176	2/3
4.88	41:50	1:01	8:07	140 139-142	1136	176 174-178	0/4
5.00	42:51	1:01	8:08	138 131-143	1123	175 174-178	0/4
5.13	43:52	1:02	8:15	138 136-140	1138	175 172-178	0/6
5.25	44:50	58	7:42	140 135-142	1078	177 174-180	0/6
5.38	51:11	6:21 +5:15	50:48	134 104-143	6808	178 174-184	8/0
5.50	52:32	1:21	10:48	140 135-144	1513	175 172-180	5/0
5.63	53:45	1:13	9:43	135 133-139	1312	174 172-176	4/0
5.75	54:57	1:12	9:33	138 136-139	1318	174 170-180	4/1
5.88	56:09	1:12	9:37	137 134-141	1318	173 170-176	1/1
6.00	57:26	1:17	10:20	139 134-144	1436	174 172-178	5/1
6.13	58:36	1:09	9:16	140 137-144	1297	174 172-178	4/0
6.25	59:51	1:15 +23	10:02	149 141-158	1495	188 174-198	0/4
6.38	1:00:33	42	5:38	166 158-171	935	191 188-194	0/5
6.50	1:01:16	43	5:42	173 171-175	987	191 188-194	1/1
6.63	1:02:00	44	5:52	173 172-175	1016	189 188-190	1/3
6.75	1:03:04	1:04	8:30	164 147-174	1393	175 166-188	0/6
6.87	1:04:12	1:08	9:07	139 134-147	1266	174 170-176	0/3
7.00	1:05:14	1:02	8:16	143 132-164	1181	182 162-194	2/0
7.12	1:06:04	50	6:40	173 164-177	1153	189 188-192	6/0
7.25	1:06:55	51	6:50	178 177-179	1215	188 186-190	2/1
7.37	1:07:42	47	6:17	179 178-180	1124	188 186-190	2/1
7.50	1:08:58	1:16	10:09	172 152-180	1744	161 112-188	6/0
7.62	1:10:14	1:16	10:07	144 139-152	1458	174 170-176	4/0
7.75	1:11:18	1:04	8:30	142 135-159	1208	178 170-200	0/4
7.87	1:12:04	46	6:04	167 159-174	1014	192 190-194	1/4
8.00	1:12:47	43	5:46	175 174-175	1008	190 188-194	2/1
8.12	1:13:31	44	5:55	175 175-177	1035	189 188-190	0/5
8.25	1:14:31	59	7:54	171 159-176	1352	179 166-190	0/4
8.37	1:15:48	1:17	10:18	143 132-158	1473	171 168-174	0/6
8.50	1:16:54	1:07	8:52	134 125-153	1189	177 170-200	1/0
8.62	1:17:48	54	7:11	168 154-175	1206	190 188-192	8/0
8.75	1:18:40	51	6:51	176 175-177	1204	189 188-192	1/1
8.87	1:19:32	53	7:02	178 177-178	1253	188 186-192	4/0
9.00	1:20:35	1:02	8:18	177 172-179	1469	180 114-188	3/0
9.12	1:22:00	1:25	11:23	154 146-172	1753	160 108-174	3/1
9.25	1:23:14	1:14	9:54	144 140-154	1425	176 170-200	2/1
9.37	1:23:56	41	5:32	165 154-172	912	194 192-198	1/2
9.50	1:24:42	47	6:14	175 172-178	1091	193 190-194	0/4
9.62	1:25:24	42	5:35	179 178-179	998	192 190-194	0/5
9.75	1:26:11	47	6:13	178 176-179	1106	190 188-192	1/3
9.87	1:27:37	1:26	11:29	149 133-175	1711	161 116-188	0/6
10.00	1:28:55	1:18	10:24	131 128-138	1363	173 170-196	1/1
10.13	1:29:47	52	6:53	163 140-174	1121	191 188-194	4/0
10.25	1:30:38	51	6:51	176 173-178	1207	190 188-192	4/0
10.38	1:31:26	48	6:26	181 177-183	1166	191 188-194	4/0
10.50	1:32:13	47	6:18	183 182-184	1153	192 190-194	2/1
10.63	1:33:48	1:35	12:38	160 136-183	2023	166 104-190	2/1
10.75	1:34:54	1:06	8:44	141 137-144	1231	177 174-180	0/6
10.88	1:36:03	1:09	9:13	136 135-137	1253	177 176-178	0/4
11.00	1:37:14	1:11	9:26	136 134-138	1282	177 174-182	0/5
11.13	1:40:19	3:05 +1:43	24:41	122 105-134	3012	165 98-178	0/9
11.25	1:41:29	1:10	9:21	130 116-135	1215	176 174-182	0/3
11.38	1:42:37	1:09	9:09	136 131-140	1244	177 174-182	1/3
11.50	1:43:50	1:12	9:37	143 138-155	1374	178 176-182	2/0
11.58	1:44:44	54	11:15	161 155-163	1813	174 170-176	7/0

Heart

148/184max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 70m, Flat prediction 1:24:19

Elevation Graph

Biggest Climbs (m)	Min/mi
36 8.5%	9:23
33 2.7%	16:41
28 2.8%	8:48
25 1.9%	8:27
25 1.9%	8:06
20 2.6%	9:07
See your biggest climbs

Cadence

178 (200 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	91.9	178	11.5	1:35:39	8:58
Walk	1.3	113	0.1	1:25	16:22
Still	0.3	-	-	18	-
Pause	6.6	-	-	7:21	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:23	5:32	61.19%	More
800m	2:51	5:44	69.66%	More
1km	4:00	6:26	64.80%	More
Mile	6:58	6:58	63.05%	More
5k	23:57	7:42	62.51%	More
5 miles	39:37	7:55	61.59%	More
10k	53:30	8:37	56.98%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:18	6:18	69.78
5km	22:23	7:12	66.86
5M	38:06	7:37	64.03
10km	48:35	7:49	62.74
10M	1:22:41	8:16	60.97
Half	1:51:49	8:32	59.21
20M	2:59:25	8:58	58.48
Mara	4:02:37	9:16	57.66

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