Tue 17th Jul 2018 at 6:00pm by rupert bear

Run > Intervals

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Time
58:57
Miles
5.11
Min/mi
11:32
Pacing
0%
WAVA
46.24
Stride(cm)
75
Cals
560
Cadence
185
BPM
121
%MHR
76.6
B/mi
1396
Asc(m)
42
Surface
Road

Notes & Comments

Another 15x320m tonight
Pace
7:08
6:14
6:40
6:23
6:36
6:14
6:35
6:24
6:30
6:40
6:32
6:53
6:33
6:29

Split Summary
===
1) 1m - 9:11(9:11/m) 159/197bpm 148cal 6.53/7.37mph
2) 0.12m - 56(7:49/m) 121/124bpm 11cal 7.67/11.65mph
3) 0.19m - 1:22(7:08/m) 103/108bpm 8cal 8.41/11.37mph
4) 0.01m - 30(1:19:06/m) 81/97bpm 1cal 0.76/0mph
5) 0.2m - 1:13(6:14/m) 116/137bpm 11cal 9.62/11.44mph
6) 0.01m - 1:07(1:38:19/m) 116/138bpm 12cal 0.61/9.27mph
7) 0.19m - 1:17(6:40/m) 123/160bpm 12cal 9/10.27mph
8) 0.01m - 48(54:33/m) 143/162bpm 13cal 1.1/9mph
9) 0.2m - 1:15(6:23/m) 143/166bpm 18cal 9.4/10.81mph
10) 0.01m - 1:12(1:25:38/m) 131/162bpm 16cal 0.7/9.27mph
11) 0.19m - 1:16(6:36/m) 122/135bpm 13cal 9.09/10.6mph
12) 0.03m - 3:18(1:58:24/m) 92/136bpm 13cal 0.51/8.81mph
13) 0.19m - 1:10(6:14/m) 111/132bpm 9cal 9.63/11.86mph
14) 0.02m - 53(54:06/m) 124/132bpm 11cal 1.11/9.58mph
15) 0.2m - 1:18(6:35/m) 124/135bpm 14cal 9.12/10.33mph
16) 0.01m - 1:05(1:12:00/m) 120/136bpm 12cal 0.83/9.52mph
17) 0.19m - 1:14(6:24/m) 124/137bpm 13cal 9.37/10.96mph
18) 0.02m - 55(50:56/m) 114/137bpm 8cal 1.18/9.35mph
19) 0.22m - 2:23(11:07/m) 124/137bpm 27cal 5.4/10.46mph
20) 0.2m - 1:16(6:30/m) 125/141bpm 13cal 9.24/10.69mph
21) 0.03m - 3:30(1:58:28/m) 99/139bpm 16cal 0.51/9.46mph
22) 0.2m - 1:20(6:40/m) 116/134bpm 11cal 8.99/10.25mph
23) 0.02m - 43(47:14/m) 126/134bpm 9cal 1.27/9.04mph
24) 0.2m - 1:19(6:32/m) 131/151bpm 16cal 9.18/10.21mph
25) 0.01m - 1:08(1:23:00/m) 121/137bpm 13cal 0.72/9.37mph
26) 0.2m - 1:21(6:53/m) 119/134bpm 12cal 8.72/10.67mph
27) 0.01m - 49(57:15/m) 123/133bpm 10cal 1.05/8.91mph
28) 0.2m - 1:18(6:33/m) 124/137bpm 13cal 9.16/10.1mph
29) 0.01m - 1:03(1:31:11/m) 123/138bpm 12cal 0.66/9.18mph
30) 0m - 3(9:51:13/m) 104/104bpm 0.1/0mph
31) 0.2m - 1:16(6:29/m) 122/139bpm 12cal 9.25/10.62mph
32) 0.83m - 11:25(13:41/m) 97/140bpm 53cal 4.38/9.62mph

9:11 56 1:22 30 1:13 1:07 1:17 48 1:15 1:12 1:16 3:18 1:10 53 1:18 1:05 1:14 55 2:23 1:16 3:30 1:20 43 1:19 1:08 1:21 49 1:18 1:03 3 1:16 11:25

Pace

51%

11%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	36	36	9:37	134 125-143	1288	181 178-182	1/0
0.13	1:17	41	11:00	157 145-162	1728	179 172-186	2/0
0.19	1:58	41	10:54	161 160-167	1754	175 166-182	1/0
0.25	2:35	37	9:53	174 168-184	1720	177 170-184	0/2
0.31	3:09	33	8:52	184 182-186	1632	184 182-188	1/1
0.38	3:38	29	7:52	181 179-184	1424	187 182-196	0/1
0.44	4:10	32	8:36	188 185-191	1617	183 182-186	1/1
0.50	4:42	32	8:28	194 193-196	1642	184 180-186	1/0
0.56	5:14	32	8:27	192 191-193	1623	185 184-188	0/0
0.63	5:46	32	8:33	191 189-193	1632	186 182-190	1/0
0.69	6:15	29	7:50	196 194-197	1536	185 182-190	0/1
0.75	6:47	32	8:25	143 114-194	1204	183 180-186	0/1
0.81	9:58	3:11 +2:57	51:03	108 106-112	5513	167 102-196	1/1
0.88	10:58	1:00	15:57	113 108-116	1802	172 100-196	0/1
0.94	11:35	37	9:55	130 120-136	1290	163 150-182	1/0
1.00	12:09	34	9:04	120 118-121	1089	177 176-178	0/1
1.06	12:39	30	8:05	121 118-123	979	185 180-206	0/0
1.13	20:36	7:57 +8:14	2:07:09	120 105-124	15257	183 174-196	1/0
1.19	21:38	1:02	16:34	105 104-107	1740	203 202-204	0/2
1.25	22:08	30	8:00	103 99-108	824	201 198-202	0/1
1.31	22:47	38	10:16	98 87-106	1006	185 120-200	0/0
1.38	23:30	44	11:37	89 74-104	1033	204 200-208	1/0
1.44	23:54	24	6:17	116 104-129	728	200 196-204	0/1
1.50	24:19	25	6:33	134 129-137	878	195 190-198	1/0
1.56	25:43	1:25	22:39	114 93-138	2582	196 190-202	1/0
1.63	26:11	27	7:14	116 108-122	838	200 196-202	1/1
1.69	26:36	25	6:41	135 124-148	903	196 194-200	0/0
1.75	27:37	1:01	16:16	139 114-162	2261	183 120-200	1/0
1.81	28:06	29	7:49	130 117-143	1016	204 202-206	0/0
1.88	28:30	24	6:31	155 146-159	1009	198 192-202	1/0
1.94	29:14	43	11:35	161 153-166	1866	183 114-196	1/0
2.00	30:22	1:08	18:06	117 99-149	2118	201 200-204	0/1
2.06	30:49	27	7:12	124 121-127	893	198 196-204	1/1
2.13	31:15	26	6:59	132 130-134	922	194 192-196	1/0
2.19	34:33	3:18	52:53	95 69-136	5024	171 120-204	1/0
2.25	35:09	36	9:32	104 81-122	991	205 200-212	0/1
2.31	35:34	25	6:34	126 123-130	827	200 198-204	0/0
2.38	36:42	1:09	18:21	122 110-132	2239	195 192-200	1/0
2.44	37:10	27	7:13	117 113-121	845	200 196-204	0/1
2.50	37:34	25	6:37	126 121-131	835	199 196-202	0/0
2.56	37:58	24	6:21	133 131-135	844	196 194-196	1/0
2.63	39:22	1:24	22:16	119 106-136	2651	167 120-202	0/0
2.69	39:45	24	6:21	122 114-128	774	201 200-208	0/1
2.75	40:10	25	6:32	133 130-135	870	198 194-202	1/0
2.81	41:23	1:13	19:35	119 103-137	2330	195 192-202	1/0
2.88	41:48	24	6:30	120 113-126	781	201 200-202	1/1
2.94	42:12	24	6:29	131 129-133	849	200 196-202	0/0
3.00	43:07	55	14:33	132 125-137	1920	191 178-196	1/0
3.06	43:57	50	13:25	112 103-123	1503	183 120-206	0/1
3.13	44:24	27	7:13	126 120-131	909	200 196-202	1/0
3.19	44:48	24	6:26	137 133-141	882	196 194-200	1/0
3.25	48:19	3:30	56:06	102 77-139	5722	145 120-204	0/1
3.31	48:56	37	9:57	108 97-117	1074	201 200-204	0/0
3.38	49:21	25	6:47	124 118-127	841	201 200-204	0/0
3.44	49:52	31	8:11	132 129-134	1079	195 192-200	1/0
3.50	50:46	54	14:17	118 108-127	1686	167 120-204	0/1
3.56	51:12	27	7:08	138 124-148	985	201 198-206	0/0
3.63	51:37	25	6:35	143 136-150	941	196 194-200	1/0
3.69	53:06	1:29	23:42	116 99-137	2750	196 194-200	0/1
3.75	53:31	25	6:41	114 105-123	762	201 200-202	1/0
3.81	53:56	25	6:45	128 126-129	864	198 196-200	0/0
3.88	55:01	1:05	17:12	124 111-133	2133	166 120-196	1/0
3.94	55:29	28	7:35	116 111-120	880	200 196-204	0/1
4.00	55:54	25	6:37	128 123-132	846	200 196-204	0/0
4.06	56:19	25	6:36	135 134-136	890	196 192-198	1/1
4.13	57:35	1:16	20:13	118 104-138	2385	186 116-202	0/1
4.19	58:08	33	8:50	121 118-124	1069	201 200-202	0/0
4.25	58:33	25	6:40	132 127-137	880	201 196-204	0/0
4.31	59:53	1:21	21:32	124 107-140	2670	181 126-200	0/0
4.38	1:01:26	1:33	24:45	91 79-106	2253	115 102-122	0/1
4.44	1:03:02	1:35	25:24	73 65-82	1854	118 106-120	0/0
4.50	1:04:11	1:09 +1	18:28	72 66-78	1330	141 110-186	1/0
4.56	1:04:49	38	10:16	93 81-106	954	185 182-192	1/1
4.62	1:05:24	35	9:15	104 103-104	962	182 182-182	0/1
4.69	1:05:59	35	9:13	102 101-104	940	183 180-188	0/0
4.75	1:06:32	33	8:53	103 102-104	914	184 182-186	0/0
4.81	1:07:07	35	9:22	107 104-110	1003	183 182-184	0/2
4.87	1:07:41	34	9:09	108 107-110	988	183 180-186	1/2
4.94	1:08:22	40	10:47	107 105-109	1153	185 182-188	1/2
5.00	1:09:02	40	10:42	111 108-112	1187	182 178-186	1/1
5.06	1:09:39	38	10:03	107 102-111	1075	181 174-186	1/2
5.10	1:10:01	22	9:48	102 100-103	1000	183 182-186	0/1

Heart

121/197max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 6m, Flat prediction 58:57

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

185 (212 max) Stride Length: 75cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	70.6	192	4.8	47:00	11:25
Walk	10.3	120	0.3	8:03	30:44
Still	8.6	-	-	6:44	-
Pause	10.5	-	-	8:14	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:03	8:14	43.86%	More
800m	4:09	8:20	51.93%	More
1km	5:27	8:46	51.54%	More
Mile	9:11	9:11	52.01%	More
5k	37:01	11:55	44.01%	More
5 miles	1:09:01	13:48	38.64%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:17	10:17	46.48
5km	34:37	11:09	47.07
5M	57:36	11:31	46.29
10km	1:12:40	11:42	45.92
10M	2:00:55	12:06	45.74
Half	2:41:25	12:19	45.05
20M	4:13:51	12:42	45.39
Mara	5:38:53	12:56	45.34

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