Tue 17th Jul 2018 at 8:00am by rupert bear
Run > Intervals
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Time
1:04:44
-
Miles 6.04
-
Min/mi 10:43
-
Pacing
19%
-
WAVA
50.07
-
Stride(cm)
80
-
Cals
585
-
Cadence
187
-
BPM
115
-
%MHR
72.8
-
B/mi 1233
-
Asc(m)
42
-
Surface
Road
Notes & Comments
15 x 320m - 3 sets of 5 intervals
Pace
6:11
6:05
6:04
6:10
5:57
6:01
6:00
6:02
6:02
6:03
6:00
6:12
6:07
6:11
6:04
Split Summary
===
1) 1m - 9:47(9:47/m) 121/181bpm 106cal 6.13/7.06mph
2) 0.62m - 5:42(9:14/m) 94/102bpm 33cal 6.5/7.22mph
3) 0.2m - 1:14(6:11/m) 107/123bpm 10cal 9.7/11.02mph
4) 0.02m - 1:07(1:03:22/m) 101/119bpm 8cal 0.95/9.43mph
5) 0.2m - 1:13(6:05/m) 115/135bpm 11cal 9.87/11.06mph
6) 0.02m - 1:14(50:17/m) 81/134bpm 7cal 1.19/10.12mph
7) 0.2m - 1:12(6:04/m) 111/130bpm 10cal 9.89/10.9mph
8) 0.02m - 1:14(1:06:50/m) 104/130bpm 10cal 0.9/9.77mph
9) 0.2m - 1:12(6:10/m) 134/156bpm 14cal 9.72/10.48mph
10) 0.02m - 1:13(51:09/m) 113/139bpm 13cal 1.17/10.46mph
11) 0.2m - 1:11(5:57/m) 118/143bpm 11cal 10.09/11.61mph
12) 0.03m - 2:32(1:24:00/m) 105/144bpm 20cal 0.71/10.23mph
13) 0.2m - 1:12(6:01/m) 116/135bpm 10cal 9.96/10.96mph
14) 0.02m - 1:13(56:27/m) 119/135bpm 14cal 1.06/10.06mph
15) 0.2m - 1:11(6:00/m) 125/141bpm 13cal 9.99/11.25mph
16) 0.02m - 1:13(1:04:07/m) 122/141bpm 14cal 0.94/9.89mph
17) 0.2m - 1:11(6:02/m) 126/141bpm 13cal 9.94/10.62mph
18) 0.02m - 1:14(1:03:16/m) 124/141bpm 14cal 0.95/10.06mph
19) 0.2m - 1:12(6:02/m) 127/142bpm 13cal 9.95/10.52mph
20) 0.02m - 1:14(53:56/m) 121/142bpm 14cal 1.11/10.16mph
21) 0.19m - 1:10(6:03/m) 133/143bpm 14cal 9.93/11.08mph
22) 0.03m - 2:31(1:17:42/m) 111/144bpm 20cal 0.77/10.27mph
23) 0.2m - 1:12(6:00/m) 122/143bpm 11cal 9.99/11.35mph
24) 0.02m - 1:12(1:12:12/m) 120/138bpm 13cal 0.83/10.18mph
25) 0.2m - 1:14(6:12/m) 126/138bpm 13cal 9.67/11.1mph
26) 0.02m - 1:09(49:15/m) 120/139bpm 12cal 1.22/9.83mph
27) 0.2m - 1:14(6:07/m) 128/140bpm 13cal 9.82/11.19mph
28) 0.01m - 1:11(1:21:37/m) 122/138bpm 13cal 0.74/9.79mph
29) 0.2m - 1:12(6:11/m) 127/139bpm 13cal 9.71/10.33mph
30) 0.02m - 1:10(48:59/m) 125/138bpm 14cal 1.23/10.08mph
31) 0.2m - 1:13(6:04/m) 128/141bpm 13cal 9.9/11.19mph
32) 1m - 10:24(10:24/m) 111/143bpm 68cal 5.77/10.06mph
33) 0.15m - 1:21(8:58/m) 114/116bpm 10cal 6.69/6.74mph
Pace
6:11
6:05
6:04
6:10
5:57
6:01
6:00
6:02
6:02
6:03
6:00
6:12
6:07
6:11
6:04
Split Summary
===
1) 1m - 9:47(9:47/m) 121/181bpm 106cal 6.13/7.06mph
2) 0.62m - 5:42(9:14/m) 94/102bpm 33cal 6.5/7.22mph
3) 0.2m - 1:14(6:11/m) 107/123bpm 10cal 9.7/11.02mph
4) 0.02m - 1:07(1:03:22/m) 101/119bpm 8cal 0.95/9.43mph
5) 0.2m - 1:13(6:05/m) 115/135bpm 11cal 9.87/11.06mph
6) 0.02m - 1:14(50:17/m) 81/134bpm 7cal 1.19/10.12mph
7) 0.2m - 1:12(6:04/m) 111/130bpm 10cal 9.89/10.9mph
8) 0.02m - 1:14(1:06:50/m) 104/130bpm 10cal 0.9/9.77mph
9) 0.2m - 1:12(6:10/m) 134/156bpm 14cal 9.72/10.48mph
10) 0.02m - 1:13(51:09/m) 113/139bpm 13cal 1.17/10.46mph
11) 0.2m - 1:11(5:57/m) 118/143bpm 11cal 10.09/11.61mph
12) 0.03m - 2:32(1:24:00/m) 105/144bpm 20cal 0.71/10.23mph
13) 0.2m - 1:12(6:01/m) 116/135bpm 10cal 9.96/10.96mph
14) 0.02m - 1:13(56:27/m) 119/135bpm 14cal 1.06/10.06mph
15) 0.2m - 1:11(6:00/m) 125/141bpm 13cal 9.99/11.25mph
16) 0.02m - 1:13(1:04:07/m) 122/141bpm 14cal 0.94/9.89mph
17) 0.2m - 1:11(6:02/m) 126/141bpm 13cal 9.94/10.62mph
18) 0.02m - 1:14(1:03:16/m) 124/141bpm 14cal 0.95/10.06mph
19) 0.2m - 1:12(6:02/m) 127/142bpm 13cal 9.95/10.52mph
20) 0.02m - 1:14(53:56/m) 121/142bpm 14cal 1.11/10.16mph
21) 0.19m - 1:10(6:03/m) 133/143bpm 14cal 9.93/11.08mph
22) 0.03m - 2:31(1:17:42/m) 111/144bpm 20cal 0.77/10.27mph
23) 0.2m - 1:12(6:00/m) 122/143bpm 11cal 9.99/11.35mph
24) 0.02m - 1:12(1:12:12/m) 120/138bpm 13cal 0.83/10.18mph
25) 0.2m - 1:14(6:12/m) 126/138bpm 13cal 9.67/11.1mph
26) 0.02m - 1:09(49:15/m) 120/139bpm 12cal 1.22/9.83mph
27) 0.2m - 1:14(6:07/m) 128/140bpm 13cal 9.82/11.19mph
28) 0.01m - 1:11(1:21:37/m) 122/138bpm 13cal 0.74/9.79mph
29) 0.2m - 1:12(6:11/m) 127/139bpm 13cal 9.71/10.33mph
30) 0.02m - 1:10(48:59/m) 125/138bpm 14cal 1.23/10.08mph
31) 0.2m - 1:13(6:04/m) 128/141bpm 13cal 9.9/11.19mph
32) 1m - 10:24(10:24/m) 111/143bpm 68cal 5.77/10.06mph
33) 0.15m - 1:21(8:58/m) 114/116bpm 10cal 6.69/6.74mph
9:47 5:42 1:14 1:07 1:13 1:14 1:12 1:14 1:12 1:13 1:11 2:32 1:12 1:13 1:11 1:13 1:11 1:14 1:12 1:14 1:10 2:31 1:12 1:12 1:14 1:09 1:14 1:11 1:12 1:10 1:13 10:24 1:21
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 47 | 47 +4 | 12:30 | 121 94-152 | 1512 | 180 178-182 | 1/1 |
0.13 | 1:29 | 42 | 11:18 | 166 153-180 | 1876 | 177 172-182 | 1/1 |
0.19 | 2:13 | 44 | 11:44 | 179 175-181 | 2099 | 172 170-174 | 0/1 |
0.25 | 2:49 | 36 | 9:32 | 167 164-171 | 1592 | 178 176-180 | 2/2 |
0.31 | 3:23 | 35 | 9:12 | 167 165-169 | 1537 | 182 180-186 | 1/0 |
0.38 | 3:59 | 36 | 9:34 | 114 87-173 | 1090 | 183 182-184 | 1/0 |
0.44 | 4:33 | 34 | 9:00 | 89 87-91 | 802 | 184 182-186 | 1/1 |
0.50 | 5:07 | 34 | 9:04 | 91 84-95 | 825 | 183 182-184 | 0/1 |
0.56 | 5:41 | 34 | 9:09 | 94 90-96 | 859 | 184 182-190 | 1/0 |
0.63 | 6:17 | 36 | 9:36 | 94 92-96 | 903 | 181 180-182 | 1/1 |
0.69 | 6:50 | 33 | 8:47 | 93 91-95 | 816 | 178 176-180 | 0/1 |
0.75 | 11:11 | 4:21 +3:45 | 1:09:30 | 97 93-102 | 6742 | 178 176-180 | 0/0 |
0.81 | 11:50 | 39 | 10:22 | 112 105-117 | 1161 | 177 174-180 | 1/0 |
0.88 | 12:26 | 36 | 9:39 | 112 100-119 | 1081 | 178 174-182 | 1/1 |
0.94 | 13:00 | 34 | 8:57 | 105 101-108 | 939 | 180 178-182 | 0/0 |
1.00 | 13:35 | 35 | 9:26 | 95 88-106 | 897 | 179 178-180 | 1/0 |
1.06 | 14:11 | 36 | 9:39 | 95 90-99 | 917 | 181 180-184 | 0/1 |
1.13 | 14:47 | 36 | 9:29 | 95 93-97 | 900 | 182 176-190 | 0/0 |
1.19 | 15:21 | 35 | 9:12 | 98 96-99 | 902 | 178 174-180 | 1/1 |
1.25 | 15:56 | 35 | 9:24 | 93 91-96 | 874 | 177 172-180 | 1/1 |
1.31 | 16:30 | 33 | 8:52 | 95 93-96 | 842 | 178 178-180 | 0/0 |
1.38 | 17:04 | 34 | 9:07 | 97 96-99 | 884 | 180 176-188 | 1/0 |
1.44 | 18:16 | 1:12 +41 | 19:18 | 85 72-99 | 1641 | 161 120-180 | 0/0 |
1.50 | 18:53 | 36 | 9:43 | 91 78-100 | 884 | 183 180-194 | 0/0 |
1.56 | 19:27 | 34 | 9:11 | 99 97-101 | 910 | 180 178-184 | 1/0 |
1.63 | 21:19 | 1:52 +1:17 | 29:55 | 85 56-99 | 2543 | 167 122-180 | 0/1 |
1.69 | 21:41 | 21 | 5:40 | 94 69-115 | 532 | 195 122-204 | 1/1 |
1.75 | 22:03 | 23 | 6:03 | 120 118-122 | 727 | 199 196-202 | 1/0 |
1.81 | 22:28 | 25 | 6:33 | 117 113-120 | 767 | 197 192-200 | 1/0 |
1.88 | 23:45 | 1:17 | 20:39 | 99 85-118 | 2045 | 181 118-214 | 1/0 |
1.94 | 24:14 | 28 | 7:33 | 113 101-120 | 853 | 202 198-208 | 0/1 |
2.00 | 24:36 | 23 | 6:02 | 126 122-132 | 759 | 199 194-202 | 0/0 |
2.06 | 25:58 | 1:21 | 21:41 | 97 61-135 | 2104 | 170 120-200 | 0/1 |
2.13 | 26:27 | 29 | 7:51 | 97 77-117 | 762 | 200 196-202 | 1/1 |
2.19 | 26:49 | 22 | 5:53 | 121 118-125 | 713 | 201 198-204 | 0/0 |
2.25 | 27:13 | 24 | 6:23 | 128 126-130 | 817 | 198 192-208 | 1/0 |
2.31 | 28:43 | 1:30 | 24:04 | 104 82-130 | 2503 | 192 118-206 | 0/2 |
2.38 | 29:07 | 24 | 6:23 | 138 123-151 | 882 | 202 196-210 | 0/0 |
2.44 | 29:29 | 22 | 5:56 | 148 142-154 | 878 | 198 196-202 | 1/0 |
2.50 | 30:53 | 1:23 | 22:14 | 113 90-140 | 2512 | 178 120-194 | 0/1 |
2.56 | 31:19 | 26 | 7:01 | 104 93-112 | 730 | 187 120-204 | 1/0 |
2.63 | 31:40 | 21 | 5:40 | 119 109-130 | 674 | 201 200-204 | 0/0 |
2.69 | 32:03 | 23 | 6:05 | 138 131-143 | 840 | 197 194-202 | 1/0 |
2.75 | 34:49 | 2:45 | 44:07 | 107 81-143 | 4721 | 178 118-202 | 1/1 |
2.81 | 35:10 | 21 | 5:37 | 107 94-117 | 601 | 203 196-212 | 0/0 |
2.88 | 35:33 | 23 | 6:06 | 128 120-133 | 781 | 201 196-204 | 1/0 |
2.94 | 36:29 | 56 | 14:59 | 129 118-135 | 1932 | 194 192-198 | 0/1 |
3.00 | 37:23 | 54 | 14:24 | 108 99-119 | 1555 | 202 200-204 | 1/0 |
3.06 | 37:45 | 22 | 5:49 | 128 120-135 | 744 | 203 202-204 | 0/0 |
3.13 | 38:08 | 23 | 6:11 | 138 135-140 | 853 | 201 200-202 | 1/0 |
3.19 | 39:37 | 1:29 | 23:43 | 119 104-141 | 2823 | 166 114-202 | 0/1 |
3.25 | 40:00 | 23 | 6:12 | 124 113-133 | 769 | 201 200-202 | 0/0 |
3.31 | 40:22 | 22 | 5:57 | 136 134-139 | 809 | 198 194-206 | 1/0 |
3.38 | 41:42 | 1:20 | 21:16 | 123 105-141 | 2616 | 192 190-194 | 0/2 |
3.44 | 42:15 | 33 | 8:43 | 116 108-125 | 1010 | 200 196-204 | 1/0 |
3.50 | 42:37 | 22 | 5:51 | 132 127-137 | 772 | 200 198-202 | 0/1 |
3.56 | 42:59 | 22 | 5:57 | 141 141-142 | 838 | 195 192-200 | 0/0 |
3.63 | 44:18 | 1:19 | 21:09 | 122 109-140 | 2579 | 183 120-204 | 1/1 |
3.69 | 44:49 | 31 | 8:15 | 134 132-136 | 1105 | 202 202-204 | 0/0 |
3.75 | 45:13 | 24 | 6:17 | 139 136-141 | 874 | 200 196-202 | 2/0 |
3.81 | 47:06 | 1:53 | 30:11 | 127 102-143 | 3834 | 163 92-196 | 0/1 |
3.88 | 48:14 | 1:08 | 18:14 | 98 85-115 | 1788 | 182 120-206 | 1/0 |
3.94 | 48:39 | 25 | 6:41 | 124 118-132 | 828 | 199 194-204 | 0/1 |
4.00 | 49:01 | 22 | 5:53 | 137 133-143 | 805 | 200 196-202 | 0/0 |
4.06 | 50:29 | 1:27 | 23:19 | 121 105-139 | 2821 | 199 194-204 | 1/0 |
4.13 | 50:55 | 26 | 6:51 | 122 112-130 | 836 | 202 200-202 | 1/1 |
4.19 | 51:18 | 23 | 6:14 | 134 131-136 | 836 | 199 196-204 | 1/0 |
4.25 | 52:21 | 1:03 | 16:53 | 126 108-139 | 2127 | 175 122-194 | 0/1 |
4.31 | 53:03 | 42 | 11:13 | 110 102-121 | 1234 | 167 118-206 | 1/0 |
4.38 | 53:27 | 23 | 6:13 | 131 124-135 | 815 | 201 200-204 | 1/1 |
4.44 | 53:50 | 23 | 6:11 | 137 135-140 | 846 | 196 182-200 | 0/0 |
4.50 | 55:12 | 1:22 | 21:49 | 121 107-139 | 2639 | 198 192-204 | 1/0 |
4.56 | 55:42 | 31 | 8:09 | 126 120-132 | 1026 | 204 202-208 | 0/0 |
4.62 | 56:06 | 24 | 6:18 | 135 133-138 | 850 | 200 198-200 | 1/0 |
4.69 | 57:01 | 55 | 14:42 | 135 127-138 | 1984 | 196 194-200 | 0/1 |
4.75 | 57:49 | 48 | 12:52 | 115 107-125 | 1480 | 189 120-202 | 1/0 |
4.81 | 58:15 | 26 | 6:50 | 131 125-136 | 896 | 202 200-204 | 1/1 |
4.87 | 58:37 | 23 | 6:01 | 137 136-140 | 824 | 200 196-202 | 0/0 |
4.94 | 1:02:25 | 3:48 +2:34 | 1:00:41 | 117 80-142 | 7099 | 170 120-196 | 1/0 |
5.00 | 1:03:13 | 48 | 12:46 | 108 102-119 | 1379 | 179 172-182 | 0/1 |
5.06 | 1:04:19 | 1:06 +24 | 17:41 | 98 92-102 | 1733 | 172 120-188 | 0/0 |
5.12 | 1:04:54 | 35 | 9:18 | 101 99-102 | 938 | 183 182-188 | 1/0 |
5.19 | 1:05:26 | 33 | 8:40 | 108 104-111 | 936 | 186 184-190 | 1/1 |
5.25 | 1:05:58 | 32 | 8:29 | 111 110-112 | 941 | 187 186-188 | 0/1 |
5.31 | 1:06:30 | 32 | 8:32 | 112 110-114 | 955 | 186 184-188 | 0/1 |
5.38 | 1:07:03 | 33 | 8:44 | 113 111-114 | 987 | 184 182-186 | 0/1 |
5.44 | 1:07:34 | 31 | 8:22 | 115 114-116 | 962 | 187 182-194 | 1/1 |
5.50 | 1:08:07 | 33 | 8:40 | 116 115-117 | 1006 | 186 186-186 | 1/0 |
5.56 | 1:08:42 | 35 | 9:20 | 114 112-116 | 1064 | 184 182-186 | 1/1 |
5.63 | 1:09:28 | 47 | 12:25 | 111 108-113 | 1378 | 183 178-186 | 1/1 |
5.69 | 1:10:11 | 42 | 11:18 | 111 109-113 | 1255 | 174 170-178 | 0/1 |
5.75 | 1:10:48 | 38 | 10:01 | 106 104-107 | 1062 | 181 178-186 | 1/2 |
5.81 | 1:11:21 | 32 | 8:36 | 110 109-111 | 946 | 181 180-182 | 0/0 |
5.88 | 1:11:56 | 36 | 9:28 | 111 111-112 | 1051 | 184 182-186 | 1/1 |
5.94 | 1:12:30 | 34 | 8:59 | 112 112-114 | 1005 | 184 182-184 | 1/1 |
6.00 | 1:13:04 | 35 | 9:14 | 115 113-116 | 1061 | 185 182-188 | 1/1 |
6.04 | 1:13:24 | 20 | 8:57 | 115 114-116 | 1029 | 184 182-186 | 1/1 |
Heart
115/181max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 42m,
Range 6m, Flat prediction 1:04:44
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
187 (214 max)
Stride Length: 80cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 76.5 | 190 | 5.9 | 54:28 | 10:26 |
Walk | 7.9 | 117 | 0.1 | 6:24 | 50:10 |
Still | 6.6 | - | - | 5:21 | - |
Pause | 8.9 | - | - | 7:12 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:27 | 9:27 | 50.58 |
5km | 31:47 | 10:14 | 51.27 |
5M | 52:53 | 10:35 | 50.42 |
10km | 1:06:44 | 10:44 | 50.01 |
10M | 1:51:01 | 11:06 | 49.82 |
Half | 2:28:13 | 11:19 | 49.06 |
20M | 3:53:05 | 11:39 | 49.44 |
Mara | 5:11:10 | 11:53 | 49.38 |
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