Thu 4th Oct 2018 at 5:00am by pjlovr25
Run > Intervals
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Time
49:27
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Miles 4.91
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Min/mi 10:04
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Pacing
57%
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WAVA
48.23
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Stride(cm)
95
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Cals
482
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Cadence
168
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BPM
155
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%MHR
83.1
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B/mi 1565
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Asc(m)
68
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Surface
Road
Notes & Comments
.5mi warm-up then 3x1mi w/3:00 rest
===
1) 0.1m - 1:30(14:54/m) 102/111bpm 9cal 4.03/4.34mph
2) 0.1m - 1:00(9:56/m) 124/138bpm 7cal 6.04/6.16mph
3) 0.03m - 30(15:29/m) 135/142bpm 4cal 3.87/6.22mph
4) 0.11m - 1:00(9:30/m) 134/146bpm 8cal 6.32/6.51mph
5) 0.03m - 30(14:49/m) 140/146bpm 4cal 4.05/6.37mph
6) 0.11m - 1:00(9:10/m) 145/161bpm 9cal 6.55/7.41mph
7) 0.03m - 30(14:41/m) 155/162bpm 5cal 4.09/7.16mph
8) 0.02m - 13(9:30/m) 141/144bpm 1cal 6.32/6.2mph
9) 0.01m - 4(12:08/m) 139/139bpm 4.94/6.22mph
10) 0.01m - 1:51(2:11:09/m) 131/147bpm 14cal 0.46/5.45mph
11) 0.5m - 4:52(9:44/m) 154/166bpm 48cal 6.16/6.43mph
12) 1m - 8:02(8:02/m) 177/183bpm 95cal 7.47/7.87mph
13) 0.18m - 3:00(17:05/m) 141/176bpm 22cal 3.51/7.76mph
14) 1m - 7:55(7:55/m) 170/182bpm 87cal 7.58/7.99mph
15) 0.18m - 3:00(16:15/m) 145/181bpm 23cal 3.69/7.31mph
16) 1m - 7:55(7:55/m) 173/182bpm 89cal 7.59/7.99mph
17) 0.29m - 3:00(10:13/m) 171/180bpm 33cal 5.87/7.51mph
18) 0.2m - 3:35(18:12/m) 139/166bpm 24cal 3.3/6.16mph
===
1) 0.1m - 1:30(14:54/m) 102/111bpm 9cal 4.03/4.34mph
2) 0.1m - 1:00(9:56/m) 124/138bpm 7cal 6.04/6.16mph
3) 0.03m - 30(15:29/m) 135/142bpm 4cal 3.87/6.22mph
4) 0.11m - 1:00(9:30/m) 134/146bpm 8cal 6.32/6.51mph
5) 0.03m - 30(14:49/m) 140/146bpm 4cal 4.05/6.37mph
6) 0.11m - 1:00(9:10/m) 145/161bpm 9cal 6.55/7.41mph
7) 0.03m - 30(14:41/m) 155/162bpm 5cal 4.09/7.16mph
8) 0.02m - 13(9:30/m) 141/144bpm 1cal 6.32/6.2mph
9) 0.01m - 4(12:08/m) 139/139bpm 4.94/6.22mph
10) 0.01m - 1:51(2:11:09/m) 131/147bpm 14cal 0.46/5.45mph
11) 0.5m - 4:52(9:44/m) 154/166bpm 48cal 6.16/6.43mph
12) 1m - 8:02(8:02/m) 177/183bpm 95cal 7.47/7.87mph
13) 0.18m - 3:00(17:05/m) 141/176bpm 22cal 3.51/7.76mph
14) 1m - 7:55(7:55/m) 170/182bpm 87cal 7.58/7.99mph
15) 0.18m - 3:00(16:15/m) 145/181bpm 23cal 3.69/7.31mph
16) 1m - 7:55(7:55/m) 173/182bpm 89cal 7.59/7.99mph
17) 0.29m - 3:00(10:13/m) 171/180bpm 33cal 5.87/7.51mph
18) 0.2m - 3:35(18:12/m) 139/166bpm 24cal 3.3/6.16mph
1:30 1:00 30 1:00 30 1:00 30 13 4 1:51 4:52 8:02 3:00 7:55 3:00 7:55 3:00 3:35
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. |
---|---|---|---|---|---|---|---|
0.06 | 58 | 58 | 15:24 | 99 84-108 | 1525 | 140 136-150 | 0/1 |
0.13 | 1:45 | 47 | 12:35 | 110 103-121 | 1383 | 151 126-178 | 0/2 |
0.19 | 2:22 | 38 | 10:01 | 130 124-137 | 1302 | 182 180-186 | 0/2 |
0.25 | 3:10 | 47 | 12:36 | 132 122-142 | 1664 | 153 140-186 | 1/1 |
0.31 | 3:45 | 35 | 9:19 | 134 126-142 | 1249 | 176 172-180 | 1/1 |
0.38 | 4:32 | 47 | 12:31 | 140 130-146 | 1751 | 150 136-176 | 1/0 |
0.44 | 5:07 | 35 | 9:26 | 141 132-149 | 1330 | 182 178-204 | 1/0 |
0.50 | 5:46 | 39 | 10:21 | 157 152-161 | 1625 | 178 134-204 | 1/1 |
0.56 | 8:12 | 2:26 | 38:59 | 130 104-152 | 5067 | 122 66-180 | 0/1 |
0.63 | 8:50 | 38 | 10:07 | 126 116-135 | 1274 | 179 172-182 | 1/1 |
0.69 | 9:24 | 35 | 9:14 | 147 139-152 | 1357 | 179 176-182 | 2/0 |
0.75 | 10:01 | 36 | 9:38 | 155 152-158 | 1493 | 179 178-180 | 1/1 |
0.81 | 10:37 | 37 | 9:45 | 160 158-162 | 1560 | 178 174-184 | 1/0 |
0.88 | 11:14 | 37 | 9:47 | 161 160-163 | 1574 | 183 178-188 | 1/1 |
0.94 | 11:50 | 37 | 9:45 | 163 161-166 | 1589 | 178 176-180 | 1/0 |
1.00 | 12:26 | 36 | 9:36 | 163 162-164 | 1565 | 180 178-182 | 1/0 |
1.06 | 13:03 | 37 | 9:46 | 165 162-168 | 1613 | 180 176-186 | 1/0 |
1.13 | 13:33 | 30 | 8:03 | 172 169-174 | 1383 | 190 182-194 | 1/1 |
1.19 | 14:04 | 31 | 8:15 | 176 174-177 | 1451 | 192 192-194 | 1/0 |
1.25 | 14:35 | 31 | 8:10 | 176 175-177 | 1436 | 193 192-194 | 1/1 |
1.31 | 15:05 | 30 | 7:58 | 176 174-177 | 1403 | 193 190-198 | 1/1 |
1.38 | 15:35 | 30 | 8:02 | 176 175-178 | 1415 | 193 190-198 | 1/0 |
1.44 | 16:04 | 29 | 7:43 | 176 175-177 | 1358 | 192 190-194 | 1/1 |
1.50 | 16:34 | 30 | 8:06 | 176 175-177 | 1426 | 191 190-194 | 1/0 |
1.56 | 17:06 | 32 | 8:32 | 177 176-177 | 1511 | 192 190-194 | 2/1 |
1.63 | 17:37 | 31 | 8:08 | 178 176-179 | 1448 | 191 188-194 | 2/0 |
1.69 | 18:09 | 32 | 8:36 | 180 178-182 | 1549 | 192 188-196 | 1/0 |
1.75 | 18:39 | 30 | 7:55 | 182 181-183 | 1440 | 193 190-198 | 1/0 |
1.81 | 19:08 | 29 | 7:51 | 181 180-182 | 1420 | 196 194-196 | 2/1 |
1.88 | 19:37 | 29 | 7:41 | 182 181-182 | 1398 | 194 190-198 | 1/1 |
1.94 | 20:05 | 28 | 7:27 | 180 179-181 | 1341 | 191 190-192 | 1/1 |
2.00 | 20:35 | 30 | 7:59 | 178 177-179 | 1421 | 190 190-192 | 0/1 |
2.06 | 21:07 | 33 | 8:41 | 176 175-177 | 1529 | 184 138-192 | 0/1 |
2.13 | 22:12 | 1:05 | 17:20 | 157 141-173 | 2723 | 133 130-136 | 0/2 |
2.19 | 23:16 | 1:04 | 17:03 | 133 126-142 | 2267 | 131 130-134 | 0/1 |
2.25 | 24:11 | 55 | 14:33 | 125 120-132 | 1819 | 137 128-194 | 1/0 |
2.31 | 24:41 | 31 | 8:11 | 143 135-148 | 1169 | 195 194-196 | 0/2 |
2.38 | 25:09 | 28 | 7:20 | 155 151-160 | 1137 | 194 192-196 | 0/2 |
2.44 | 25:38 | 29 | 7:48 | 161 161-162 | 1257 | 194 192-196 | 0/2 |
2.50 | 26:07 | 29 | 7:43 | 166 163-168 | 1282 | 195 194-196 | 0/1 |
2.56 | 26:37 | 30 | 7:57 | 170 168-172 | 1351 | 197 194-202 | 0/1 |
2.63 | 27:07 | 30 | 8:06 | 172 171-172 | 1394 | 197 194-206 | 0/1 |
2.69 | 27:35 | 28 | 7:29 | 172 171-173 | 1287 | 194 192-196 | 0/2 |
2.75 | 28:06 | 30 | 8:05 | 174 173-175 | 1407 | 192 190-194 | 1/0 |
2.81 | 28:35 | 29 | 7:47 | 176 175-178 | 1371 | 193 192-198 | 1/1 |
2.88 | 29:04 | 29 | 7:37 | 177 176-178 | 1348 | 194 192-198 | 1/1 |
2.94 | 29:33 | 30 | 7:59 | 179 178-179 | 1428 | 195 194-198 | 1/0 |
3.00 | 30:03 | 30 | 7:55 | 178 177-179 | 1410 | 193 190-194 | 1/0 |
3.06 | 30:34 | 31 | 8:08 | 178 177-179 | 1448 | 193 190-196 | 2/0 |
3.13 | 31:04 | 30 | 8:03 | 179 178-179 | 1442 | 192 190-194 | 1/0 |
3.19 | 31:35 | 31 | 8:18 | 180 179-181 | 1493 | 192 190-192 | 1/0 |
3.25 | 32:10 | 35 | 9:23 | 179 175-182 | 1679 | 173 134-194 | 1/0 |
3.31 | 33:12 | 1:02 | 16:28 | 160 146-172 | 2634 | 131 128-134 | 0/0 |
3.38 | 34:15 | 1:03 | 16:46 | 136 132-145 | 2280 | 129 128-132 | 0/1 |
3.44 | 35:07 | 52 | 14:00 | 130 124-140 | 1820 | 145 126-194 | 0/0 |
3.50 | 35:39 | 32 | 8:25 | 150 141-159 | 1264 | 193 192-194 | 0/1 |
3.56 | 36:11 | 32 | 8:31 | 166 162-169 | 1413 | 194 192-196 | 1/1 |
3.63 | 36:38 | 27 | 7:18 | 173 170-175 | 1262 | 195 194-196 | 1/1 |
3.69 | 37:07 | 29 | 7:37 | 176 175-176 | 1340 | 195 194-198 | 1/1 |
3.75 | 37:36 | 29 | 7:49 | 176 175-177 | 1376 | 198 194-204 | 0/1 |
3.81 | 38:05 | 29 | 7:48 | 176 174-177 | 1373 | 194 190-196 | 0/1 |
3.88 | 38:34 | 29 | 7:45 | 175 174-175 | 1357 | 196 194-200 | 0/1 |
3.94 | 39:04 | 30 | 7:55 | 176 174-176 | 1393 | 195 190-198 | 1/1 |
4.00 | 39:34 | 30 | 7:56 | 175 174-175 | 1388 | 192 192-194 | 0/1 |
4.06 | 40:05 | 31 | 8:18 | 175 175-176 | 1453 | 192 186-198 | 1/1 |
4.13 | 40:36 | 32 | 8:24 | 176 174-177 | 1479 | 193 192-194 | 1/1 |
4.19 | 41:04 | 27 | 7:14 | 177 176-178 | 1281 | 192 190-194 | 0/1 |
4.25 | 41:33 | 30 | 7:54 | 178 177-179 | 1406 | 193 192-194 | 0/1 |
4.31 | 42:02 | 28 | 7:35 | 178 178-179 | 1350 | 192 188-194 | 1/1 |
4.38 | 42:31 | 30 | 7:55 | 180 179-181 | 1426 | 191 190-194 | 1/1 |
4.44 | 43:06 | 34 | 9:12 | 180 176-181 | 1655 | 189 174-194 | 2/1 |
4.50 | 43:47 | 41 | 10:58 | 174 172-176 | 1909 | 177 172-180 | 1/0 |
4.56 | 44:26 | 39 | 10:26 | 170 169-172 | 1773 | 177 174-178 | 1/0 |
4.62 | 45:04 | 38 | 10:05 | 168 166-169 | 1694 | 182 178-184 | 0/1 |
4.69 | 45:38 | 34 | 9:05 | 167 166-168 | 1518 | 182 178-184 | 0/3 |
4.75 | 46:33 | 55 | 14:37 | 160 150-166 | 2339 | 146 128-188 | 1/0 |
4.81 | 47:35 | 1:03 | 16:42 | 142 137-147 | 2372 | 128 124-130 | 1/0 |
4.87 | 48:47 | 1:11 | 19:02 | 133 126-138 | 2532 | 125 120-128 | 1/0 |
4.91 | 49:22 | 35 | 18:46 | 124 121-127 | 2326 | 123 120-126 | 0/0 |
Heart
155/183max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 68m,
Range 20m, Flat prediction 49:27
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
168 (206 max)
Stride Length: 95cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 71.1 | 188 | 4.1 | 35:07 | 8:29 |
Walk | 28.1 | 128 | 0.8 | 13:52 | 18:00 |
Still | 0.8 | - | - | 23 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:01 | 8:01 | 53.29 |
5km | 29:19 | 9:26 | 50.91 |
5M | 50:29 | 10:06 | 48.13 |
10km | 1:04:43 | 10:25 | 46.97 |
10M | 1:51:29 | 11:09 | 44.80 |
Half | 2:31:47 | 11:35 | 42.92 |
20M | 4:06:10 | 12:19 | 41.55 |
Mara | 5:35:10 | 12:48 | 40.37 |
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