Tue 29th May 2018 at 5:00pm by Jonny1616
Run > Intervals
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Time
59:04
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Miles 9.20
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Min/mi 6:25
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Pacing
88.1%
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WAVA
69.24
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Stride(cm)
149
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Cals
1076
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Cadence
169
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BPM
155
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%MHR
90.4
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B/mi 992
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Asc(m)
42
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Surface
Mixed
Notes & Comments
w/u, 6 x 4 mins with 2 mins 30 secs jog recovery, w/d
Split Summary
===
1) 1m - 7:07(7:07/m) 129/138bpm 105cal 8.44/8.72mph
2) 1m - 7:04(7:04/m) 141/148bpm 116cal 8.49/8.7mph
3) 0.02m - 11(8:04/m) 145/147bpm 2cal 7.44/8.52mph
4) 0.72m - 4:00(5:32/m) 157/164bpm 76cal 10.83/11.08mph
5) 0.35m - 2:30(7:03/m) 152/164bpm 45cal 8.5/10.85mph
6) 0.71m - 4:00(5:38/m) 164/170bpm 79cal 10.65/10.69mph
7) 0.34m - 2:30(7:26/m) 150/170bpm 43cal 8.07/10.58mph
8) 0.72m - 4:00(5:32/m) 164/170bpm 78cal 10.86/11.5mph
9) 0.34m - 2:30(7:16/m) 157/169bpm 46cal 8.25/10.9mph
10) 0.71m - 4:00(5:36/m) 168/171bpm 81cal 10.72/10.96mph
11) 0.34m - 2:30(7:18/m) 158/168bpm 47cal 8.23/10.83mph
12) 0.71m - 4:00(5:36/m) 168/172bpm 81cal 10.72/11.44mph
13) 0.34m - 2:30(7:27/m) 158/172bpm 47cal 8.05/10.75mph
14) 0.71m - 4:00(5:40/m) 167/169bpm 81cal 10.6/11.06mph
15) 0.35m - 2:30(7:14/m) 158/169bpm 46cal 8.3/10.6mph
16) 0.83m - 5:43(6:53/m) 155/158bpm 103cal 8.72/8.89mph
Split Summary
===
1) 1m - 7:07(7:07/m) 129/138bpm 105cal 8.44/8.72mph
2) 1m - 7:04(7:04/m) 141/148bpm 116cal 8.49/8.7mph
3) 0.02m - 11(8:04/m) 145/147bpm 2cal 7.44/8.52mph
4) 0.72m - 4:00(5:32/m) 157/164bpm 76cal 10.83/11.08mph
5) 0.35m - 2:30(7:03/m) 152/164bpm 45cal 8.5/10.85mph
6) 0.71m - 4:00(5:38/m) 164/170bpm 79cal 10.65/10.69mph
7) 0.34m - 2:30(7:26/m) 150/170bpm 43cal 8.07/10.58mph
8) 0.72m - 4:00(5:32/m) 164/170bpm 78cal 10.86/11.5mph
9) 0.34m - 2:30(7:16/m) 157/169bpm 46cal 8.25/10.9mph
10) 0.71m - 4:00(5:36/m) 168/171bpm 81cal 10.72/10.96mph
11) 0.34m - 2:30(7:18/m) 158/168bpm 47cal 8.23/10.83mph
12) 0.71m - 4:00(5:36/m) 168/172bpm 81cal 10.72/11.44mph
13) 0.34m - 2:30(7:27/m) 158/172bpm 47cal 8.05/10.75mph
14) 0.71m - 4:00(5:40/m) 167/169bpm 81cal 10.6/11.06mph
15) 0.35m - 2:30(7:14/m) 158/169bpm 46cal 8.3/10.6mph
16) 0.83m - 5:43(6:53/m) 155/158bpm 103cal 8.72/8.89mph
7:07 7:04 11 4:00 2:30 4:00 2:30 4:00 2:30 4:00 2:30 4:00 2:30 4:00 2:30 5:43
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 57 | 57 | 7:36 | 101 72-124 | 767 | 164 162-166 | 2/0 |
0.25 | 1:53 | 56 | 7:24 | 126 117-134 | 933 | 165 162-166 | 3/0 |
0.38 | 2:44 | 52 | 6:53 | 132 130-134 | 909 | 164 162-166 | 1/3 |
0.50 | 3:36 | 52 | 6:52 | 130 129-131 | 893 | 165 164-166 | 1/3 |
0.63 | 4:29 | 53 | 7:02 | 132 130-135 | 929 | 166 166-168 | 1/1 |
0.75 | 5:22 | 53 | 7:04 | 135 132-138 | 955 | 165 164-168 | 1/0 |
0.88 | 6:14 | 52 | 6:59 | 136 134-138 | 949 | 165 164-166 | 0/2 |
1.00 | 7:06 | 52 | 6:56 | 134 125-138 | 929 | 165 162-166 | 0/2 |
1.13 | 7:59 | 53 | 7:03 | 138 136-140 | 973 | 165 164-166 | 2/1 |
1.25 | 8:52 | 53 | 7:02 | 140 139-141 | 985 | 166 164-166 | 1/1 |
1.38 | 9:44 | 52 | 6:58 | 138 137-141 | 961 | 164 162-166 | 1/1 |
1.50 | 10:38 | 54 | 7:14 | 140 138-142 | 1012 | 164 162-166 | 1/2 |
1.63 | 11:32 | 54 | 7:11 | 140 139-142 | 1005 | 164 162-166 | 1/3 |
1.75 | 12:24 | 52 | 7:00 | 141 140-142 | 986 | 164 162-166 | 1/0 |
1.88 | 13:17 | 53 | 7:02 | 144 140-148 | 1012 | 166 164-166 | 2/0 |
2.00 | 14:10 | 53 | 7:03 | 144 143-147 | 1016 | 164 162-166 | 3/0 |
2.13 | 14:53 | 43 | 5:43 | 152 145-156 | 868 | 172 166-176 | 2/1 |
2.25 | 15:34 | 41 | 5:27 | 156 155-158 | 849 | 173 172-174 | 0/4 |
2.38 | 16:16 | 43 | 5:43 | 157 155-158 | 898 | 172 170-174 | 0/1 |
2.50 | 17:00 | 44 | 5:49 | 151 140-160 | 879 | 172 170-174 | 1/0 |
2.63 | 17:42 | 42 | 5:33 | 161 160-162 | 893 | 172 172-174 | 1/1 |
2.75 | 18:24 | 42 | 5:35 | 163 162-164 | 910 | 173 170-174 | 0/2 |
2.88 | 19:17 | 53 | 7:05 | 156 151-161 | 1104 | 163 160-164 | 0/2 |
3.00 | 20:09 | 52 | 6:58 | 149 146-151 | 1037 | 164 162-164 | 2/0 |
3.13 | 20:59 | 50 | 6:38 | 149 148-151 | 988 | 167 164-176 | 0/2 |
3.25 | 21:40 | 42 | 5:34 | 158 153-161 | 880 | 173 172-174 | 1/0 |
3.38 | 22:23 | 42 | 5:38 | 163 162-164 | 918 | 173 172-174 | 2/1 |
3.50 | 23:06 | 43 | 5:47 | 165 163-166 | 956 | 173 172-174 | 1/2 |
3.63 | 23:48 | 42 | 5:35 | 166 166-167 | 927 | 173 172-176 | 1/0 |
3.75 | 24:31 | 43 | 5:45 | 168 167-169 | 966 | 173 172-174 | 3/0 |
3.88 | 25:23 | 52 | 6:54 | 167 160-170 | 1154 | 169 162-176 | 3/0 |
4.00 | 26:19 | 56 | 7:28 | 145 133-157 | 1082 | 161 160-162 | 1/2 |
4.13 | 27:12 | 53 | 7:08 | 142 142-143 | 1013 | 162 160-164 | 1/3 |
4.25 | 27:54 | 42 | 5:37 | 151 142-160 | 848 | 173 162-178 | 1/1 |
4.38 | 28:37 | 42 | 5:39 | 163 161-164 | 922 | 173 172-174 | 1/0 |
4.50 | 29:19 | 42 | 5:36 | 165 163-166 | 925 | 172 170-174 | 0/2 |
4.63 | 29:59 | 41 | 5:24 | 167 167-168 | 902 | 173 170-176 | 0/1 |
4.75 | 30:41 | 42 | 5:35 | 168 167-169 | 939 | 174 172-176 | 1/1 |
4.88 | 31:24 | 42 | 5:37 | 169 169-170 | 950 | 174 172-176 | 1/1 |
5.00 | 32:19 | 55 | 7:21 | 162 157-168 | 1191 | 164 162-166 | 1/1 |
5.13 | 33:14 | 55 | 7:23 | 151 142-156 | 1115 | 163 162-164 | 1/2 |
5.25 | 34:03 | 48 | 6:28 | 155 153-160 | 1001 | 168 162-178 | 2/3 |
5.38 | 34:44 | 41 | 5:30 | 165 161-168 | 909 | 175 174-176 | 1/0 |
5.50 | 35:27 | 43 | 5:46 | 169 168-170 | 975 | 175 174-176 | 1/0 |
5.63 | 36:11 | 44 | 5:50 | 170 169-170 | 993 | 174 172-176 | 2/0 |
5.75 | 36:52 | 42 | 5:32 | 170 170-171 | 942 | 173 172-176 | 3/0 |
5.88 | 37:33 | 41 | 5:28 | 170 169-170 | 929 | 173 172-174 | 0/4 |
6.00 | 38:24 | 50 | 6:42 | 166 161-169 | 1113 | 167 160-174 | 1/1 |
6.13 | 39:19 | 55 | 7:22 | 158 156-161 | 1164 | 164 162-166 | 1/0 |
6.25 | 40:12 | 53 | 7:06 | 154 153-155 | 1093 | 164 162-164 | 1/0 |
6.38 | 40:55 | 43 | 5:45 | 160 154-164 | 920 | 173 164-178 | 0/2 |
6.50 | 41:37 | 42 | 5:36 | 165 165-167 | 923 | 174 172-176 | 0/2 |
6.63 | 42:20 | 43 | 5:45 | 169 168-170 | 971 | 174 172-174 | 2/0 |
6.75 | 43:02 | 42 | 5:37 | 170 169-171 | 954 | 174 174-176 | 1/2 |
6.87 | 43:43 | 41 | 5:27 | 170 169-170 | 927 | 173 172-174 | 1/0 |
7.00 | 44:29 | 46 | 6:07 | 171 168-172 | 1046 | 172 160-176 | 2/2 |
7.12 | 45:27 | 58 | 7:40 | 159 152-165 | 1219 | 163 160-164 | 1/3 |
7.25 | 46:22 | 55 | 7:19 | 154 151-157 | 1128 | 163 162-166 | 1/0 |
7.37 | 47:09 | 47 | 6:16 | 160 154-165 | 1004 | 170 166-176 | 3/0 |
7.50 | 47:53 | 44 | 5:54 | 167 166-169 | 987 | 173 172-174 | 3/0 |
7.62 | 48:35 | 42 | 5:33 | 168 167-169 | 932 | 172 172-174 | 2/2 |
7.75 | 49:16 | 41 | 5:27 | 167 167-168 | 910 | 172 172-174 | 1/3 |
7.87 | 49:58 | 42 | 5:37 | 168 167-168 | 944 | 173 172-174 | 1/1 |
8.00 | 50:42 | 44 | 5:52 | 168 167-168 | 985 | 173 170-174 | 1/0 |
8.12 | 51:36 | 55 | 7:16 | 165 159-169 | 1200 | 166 160-176 | 0/2 |
8.25 | 52:31 | 54 | 7:16 | 156 153-159 | 1133 | 164 162-166 | 0/1 |
8.37 | 53:22 | 52 | 6:52 | 153 151-154 | 1052 | 165 164-166 | 0/1 |
8.50 | 54:14 | 52 | 6:54 | 155 154-156 | 1069 | 166 166-166 | 2/0 |
8.62 | 55:04 | 50 | 6:43 | 156 155-157 | 1049 | 166 164-168 | 1/2 |
8.75 | 55:57 | 53 | 7:01 | 156 155-156 | 1094 | 166 166-166 | 1/2 |
8.87 | 56:49 | 52 | 6:52 | 151 144-156 | 1038 | 165 164-166 | 3/1 |
9.00 | 57:40 | 51 | 6:49 | 154 147-157 | 1050 | 166 164-170 | 2/0 |
9.12 | 58:32 | 52 | 6:57 | 156 155-157 | 1084 | 167 166-168 | 1/0 |
9.20 | 59:04 | 32 | 6:55 | 157 156-158 | 1087 | 166 166-166 | 2/0 |
Heart
155/172max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 42m,
Range 10m, Flat prediction 59:04
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
169 (178 max)
Stride Length: 149cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 100.0 | 168 | 9.2 | 59:04 | 6:25 |
Walk | 0.0 | 0 | 0 | 0 | NAN:00:00 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:37 | 5:37 | 69.87 |
5km | 18:41 | 6:01 | 71.38 |
5M | 30:57 | 6:11 | 69.93 |
10km | 38:58 | 6:16 | 69.37 |
10M | 1:04:31 | 6:27 | 69.19 |
Half | 1:25:54 | 6:33 | 68.20 |
20M | 2:14:32 | 6:44 | 69.00 |
Mara | 2:59:07 | 6:50 | 69.11 |
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