Wed 19th Sep 2018 at 6:00pm by MAD Superman
Run > Intervals
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Time
1:07:05
-
Miles 8.08
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Min/mi 8:18
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Pacing
38%
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WAVA
53.17
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Stride(cm)
117
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Cals
740
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Cadence
166
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BPM
135
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%MHR
79.2
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B/mi 1124
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Asc(m)
184
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Hillscore
10
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Surface
Road
Notes & Comments
club intervals winding house . 8x0.5m in
2:57 2:50 2:54 2:51 2:53 2:47. windy
Split Summary
===
1) 1m - 7:59(7:59/m) 121/133bpm 78cal 7.52/8.85mph
2) 1m - 7:58(7:58/m) 126/135bpm 81cal 7.53/8.08mph
3) 0.53m - 3:57(7:23/m) 129/134bpm 40cal 8.12/8.68mph
4) 0.5m - 2:57(5:57/m) 131/138bpm 30cal 10.08/10.94mph
5) 0.04m - 2:00(54:23/m) 119/138bpm 15cal 1.1/10.21mph
6) 0.49m - 2:50(5:48/m) 127/151bpm 26cal 10.33/11.15mph
7) 0.04m - 2:00(55:38/m) 118/129bpm 14cal 1.08/10.71mph
8) 0.48m - 2:54(5:58/m) 127/138bpm 26cal 10.06/11.52mph
9) 0.04m - 2:05(57:19/m) 125/144bpm 18cal 1.05/10.46mph
10) 0.48m - 2:51(5:57/m) 132/147bpm 28cal 10.08/12.75mph
11) 0.04m - 2:00(50:23/m) 125/141bpm 17cal 1.19/10.52mph
12) 0.48m - 2:53(6:00/m) 132/150bpm 28cal 10/11.5mph
13) 0.03m - 2:01(1:01:16/m) 128/143bpm 17cal 0.98/10.25mph
14) 0.49m - 2:47(5:45/m) 138/148bpm 30cal 10.44/11.81mph
15) 0.01m - 2(5:11/m) 135/146bpm 11.57/11.17mph
16) 1m - 8:57(8:57/m) 150/179bpm 120cal 6.7/7.37mph
17) 1m - 7:37(7:37/m) 166/176bpm 121cal 7.88/8.91mph
18) 0.44m - 3:16(7:28/m) 166/187bpm 51cal 8.04/8.56mph
2:57 2:50 2:54 2:51 2:53 2:47. windy
Split Summary
===
1) 1m - 7:59(7:59/m) 121/133bpm 78cal 7.52/8.85mph
2) 1m - 7:58(7:58/m) 126/135bpm 81cal 7.53/8.08mph
3) 0.53m - 3:57(7:23/m) 129/134bpm 40cal 8.12/8.68mph
4) 0.5m - 2:57(5:57/m) 131/138bpm 30cal 10.08/10.94mph
5) 0.04m - 2:00(54:23/m) 119/138bpm 15cal 1.1/10.21mph
6) 0.49m - 2:50(5:48/m) 127/151bpm 26cal 10.33/11.15mph
7) 0.04m - 2:00(55:38/m) 118/129bpm 14cal 1.08/10.71mph
8) 0.48m - 2:54(5:58/m) 127/138bpm 26cal 10.06/11.52mph
9) 0.04m - 2:05(57:19/m) 125/144bpm 18cal 1.05/10.46mph
10) 0.48m - 2:51(5:57/m) 132/147bpm 28cal 10.08/12.75mph
11) 0.04m - 2:00(50:23/m) 125/141bpm 17cal 1.19/10.52mph
12) 0.48m - 2:53(6:00/m) 132/150bpm 28cal 10/11.5mph
13) 0.03m - 2:01(1:01:16/m) 128/143bpm 17cal 0.98/10.25mph
14) 0.49m - 2:47(5:45/m) 138/148bpm 30cal 10.44/11.81mph
15) 0.01m - 2(5:11/m) 135/146bpm 11.57/11.17mph
16) 1m - 8:57(8:57/m) 150/179bpm 120cal 6.7/7.37mph
17) 1m - 7:37(7:37/m) 166/176bpm 121cal 7.88/8.91mph
18) 0.44m - 3:16(7:28/m) 166/187bpm 51cal 8.04/8.56mph
7:59 7:58 3:57 2:57 2:00 2:50 2:00 2:54 2:05 2:51 2:00 2:53 2:01 2:47 2 8:57 7:37 3:16
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:00 | 1:00 | 8:03 | 110 87-129 | 886 | 166 102-176 | 1/0 |
0.25 | 2:04 | 1:03 | 8:27 | 126 121-133 | 1065 | 171 168-174 | 9/0 |
0.38 | 3:02 | 59 | 7:48 | 127 125-129 | 991 | 168 164-170 | 0/5 |
0.50 | 4:00 | 57 | 7:40 | 128 121-132 | 981 | 170 166-176 | 2/2 |
0.63 | 5:00 | 1:01 | 8:05 | 114 109-121 | 921 | 166 160-168 | 4/0 |
0.75 | 5:58 | 57 | 7:39 | 123 114-131 | 941 | 163 158-168 | 1/3 |
0.88 | 7:02 | 1:04 | 8:31 | 122 118-127 | 1039 | 166 164-170 | 5/0 |
1.00 | 7:58 | 57 | 7:34 | 119 118-120 | 900 | 163 160-166 | 2/1 |
1.13 | 8:58 | 1:00 | 7:59 | 126 118-135 | 1005 | 166 162-170 | 6/0 |
1.25 | 10:02 | 1:04 | 8:29 | 129 126-134 | 1094 | 167 164-170 | 15/0 |
1.38 | 11:03 | 1:01 | 8:11 | 127 125-129 | 1040 | 158 152-170 | 3/6 |
1.50 | 12:01 | 58 | 7:43 | 129 126-131 | 995 | 160 154-166 | 0/4 |
1.63 | 13:02 | 1:01 | 8:10 | 127 124-129 | 1038 | 161 156-166 | 0/2 |
1.75 | 14:03 | 1:01 | 8:05 | 128 125-130 | 1035 | 157 154-162 | 0/11 |
1.88 | 15:00 | 57 | 7:38 | 125 117-128 | 955 | 158 156-162 | 0/6 |
2.00 | 15:56 | 56 | 7:28 | 124 116-129 | 925 | 159 156-162 | 0/3 |
2.13 | 16:50 | 54 | 7:10 | 128 126-129 | 918 | 161 158-162 | 0/9 |
2.25 | 17:44 | 54 | 7:15 | 129 124-134 | 935 | 161 158-164 | 0/3 |
2.38 | 18:40 | 56 | 7:26 | 129 126-133 | 959 | 162 160-164 | 0/3 |
2.50 | 19:37 | 57 | 7:36 | 130 129-132 | 988 | 163 160-166 | 1/1 |
2.63 | 20:24 | 46 | 6:11 | 132 128-134 | 817 | 168 160-172 | 2/0 |
2.75 | 21:10 | 47 | 6:15 | 129 127-134 | 807 | 171 164-180 | 6/0 |
2.88 | 21:57 | 46 | 6:09 | 129 127-131 | 794 | 165 164-166 | 0/5 |
3.00 | 22:40 | 43 | 5:46 | 133 131-136 | 767 | 167 166-168 | 2/1 |
3.13 | 25:08 | 2:28 | 19:43 | 113 87-138 | 2227 | 154 116-184 | 1/2 |
3.25 | 25:57 | 49 | 6:33 | 127 111-141 | 832 | 174 168-182 | 6/0 |
3.38 | 26:41 | 44 | 5:49 | 129 125-134 | 751 | 168 164-174 | 0/4 |
3.50 | 27:23 | 43 | 5:40 | 139 130-151 | 788 | 169 166-174 | 2/3 |
3.63 | 29:53 | 2:30 | 19:58 | 112 86-129 | 2237 | 165 116-180 | 0/2 |
3.75 | 30:39 | 46 | 6:10 | 118 91-132 | 727 | 177 172-182 | 5/0 |
3.88 | 31:25 | 46 | 6:08 | 133 125-137 | 816 | 167 164-170 | 0/3 |
4.00 | 32:08 | 43 | 5:48 | 132 131-133 | 765 | 166 164-168 | 1/3 |
4.13 | 34:45 | 2:36 | 20:50 | 128 100-144 | 2667 | 152 116-206 | 0/2 |
4.25 | 35:29 | 44 | 5:52 | 124 99-145 | 728 | 179 172-206 | 5/0 |
4.38 | 36:16 | 47 | 6:14 | 134 129-142 | 836 | 173 164-184 | 1/3 |
4.50 | 36:59 | 44 | 5:50 | 137 136-139 | 799 | 168 166-168 | 1/3 |
4.63 | 38:42 | 1:42 | 13:38 | 137 123-141 | 1869 | 160 114-168 | 0/2 |
4.75 | 40:12 | 1:30 | 12:00 | 111 93-132 | 1332 | 174 116-186 | 5/0 |
4.88 | 41:00 | 49 | 6:29 | 136 121-149 | 881 | 174 164-184 | 2/3 |
5.00 | 41:45 | 45 | 5:59 | 140 135-145 | 838 | 166 166-166 | 1/4 |
5.13 | 42:32 | 46 | 6:12 | 139 133-143 | 861 | 168 166-170 | 0/2 |
5.25 | 44:59 | 2:27 | 19:38 | 126 106-141 | 2474 | 166 116-192 | 4/0 |
5.38 | 45:47 | 48 | 6:27 | 141 135-148 | 910 | 175 168-180 | 3/2 |
5.50 | 46:31 | 44 | 5:48 | 141 137-142 | 819 | 167 166-172 | 0/5 |
5.63 | 47:10 | 39 | 5:12 | 142 138-146 | 738 | 175 170-178 | 1/2 |
5.75 | 49:47 | 2:38 +1:41 | 21:01 | 137 110-150 | 2880 | 161 120-178 | 1/0 |
5.88 | 50:55 | 1:08 | 9:00 | 153 140-165 | 1378 | 160 158-162 | 2/2 |
6.00 | 52:00 | 1:05 | 8:38 | 151 147-154 | 1303 | 163 158-166 | 2/0 |
6.13 | 53:06 | 1:07 | 8:52 | 147 143-151 | 1304 | 162 158-170 | 7/0 |
6.25 | 54:13 | 1:07 | 8:56 | 144 140-148 | 1286 | 158 156-160 | 9/0 |
6.38 | 55:20 | 1:06 | 8:52 | 143 140-146 | 1267 | 161 158-164 | 2/0 |
6.50 | 56:34 | 1:14 | 9:54 | 163 142-179 | 1614 | 165 162-168 | 12/0 |
6.63 | 57:46 | 1:12 | 9:39 | 162 151-168 | 1564 | 162 156-172 | 6/0 |
6.75 | 58:49 | 1:03 | 8:23 | 159 153-164 | 1333 | 162 158-166 | 1/1 |
6.87 | 59:56 | 1:07 | 8:56 | 168 160-176 | 1501 | 164 162-166 | 9/0 |
7.00 | 1:00:54 | 57 | 7:38 | 165 161-168 | 1260 | 160 152-162 | 0/15 |
7.12 | 1:01:46 | 52 | 6:58 | 168 166-170 | 1170 | 162 160-164 | 0/8 |
7.25 | 1:02:41 | 55 | 7:21 | 165 158-170 | 1214 | 164 160-166 | 0/2 |
7.37 | 1:03:49 | 1:08 +11 | 9:01 | 169 165-175 | 1523 | 161 158-162 | 0/6 |
7.50 | 1:04:43 | 54 | 7:13 | 167 164-169 | 1204 | 165 160-170 | 2/2 |
7.62 | 1:05:35 | 53 | 7:01 | 164 162-165 | 1151 | 162 160-164 | 0/2 |
7.75 | 1:06:29 | 54 | 7:11 | 164 161-168 | 1179 | 164 160-168 | 1/4 |
7.87 | 1:07:27 | 58 | 7:44 | 168 165-172 | 1299 | 167 166-170 | 4/0 |
8.00 | 1:08:24 | 57 | 7:34 | 177 168-186 | 1340 | 164 160-168 | 0/8 |
8.08 | 1:08:57 | 33 | 7:18 | 155 147-167 | 1130 | 166 164-166 | 0/2 |
Heart
135/186max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 184m,
Range 55m, Flat prediction 1:04:39
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
55 3.2% | 10:07 |
37 3.0% | 8:07 |
11 3.4% | 8:17 |
See your biggest climbs |
Cadence
166 (206 max)
Stride Length: 117cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 91.6 | 167 | 8 | 1:03:09 | 7:53 |
Walk | 7.1 | 115 | 0 | 4:56 | 2:14:06 |
Still | 1.0 | - | - | 41 | - |
Pause | 0.3 | - | - | 11 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:52 | 6:52 | 57.15 |
5km | 23:39 | 7:37 | 56.39 |
5M | 39:45 | 7:57 | 54.45 |
10km | 50:23 | 8:07 | 53.65 |
10M | 1:24:39 | 8:28 | 52.73 |
Half | 1:53:38 | 8:40 | 51.56 |
20M | 3:00:15 | 9:01 | 51.50 |
Mara | 4:01:59 | 9:14 | 51.15 |
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