Wed 10th Oct 2018 at 10:00am by Jonny1616
Run > Intervals
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Time
1:02:19
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Miles 9.10
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Min/mi 6:51
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Pacing
85%
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WAVA
65.29
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Stride(cm)
139
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Cals
1079
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Cadence
169
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BPM
150
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%MHR
87.8
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B/mi 1028
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Asc(m)
95
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Surface
Road
Notes & Comments
Meedies
w/u, 16 x 1 min with 1 min shuffle recoveries, w/d
Split Summary
===
1) 1m - 7:30(7:30/m) 126/136bpm 109cal 7.99/8.29mph
2) 1m - 7:19(7:19/m) 137/151bpm 117cal 8.21/10.52mph
3) 0.02m - 11(8:11/m) 146/146bpm 3cal 7.33/8.01mph
4) 0.2m - 1:00(5:05/m) 153/157bpm 18cal 11.79/11.56mph
5) 0.12m - 1:00(8:32/m) 147/157bpm 18cal 7.03/11.52mph
6) 0.19m - 1:00(5:18/m) 152/161bpm 18cal 11.33/11.27mph
7) 0.12m - 1:00(8:37/m) 152/161bpm 18cal 6.96/11.25mph
8) 0.19m - 1:00(5:17/m) 154/161bpm 18cal 11.37/12.02mph
9) 0.12m - 1:00(8:29/m) 154/161bpm 18cal 7.07/11.1mph
10) 0.19m - 1:00(5:10/m) 156/163bpm 18cal 11.62/11.44mph
11) 0.12m - 1:00(8:23/m) 155/163bpm 19cal 7.16/11.44mph
12) 0.19m - 1:00(5:21/m) 155/162bpm 18cal 11.21/11.27mph
13) 0.12m - 1:00(8:26/m) 153/159bpm 18cal 7.12/11.25mph
14) 0.18m - 1:00(5:25/m) 160/167bpm 19cal 11.07/11.17mph
15) 0.12m - 1:00(8:21/m) 159/168bpm 19cal 7.18/11.17mph
16) 0.2m - 1:00(5:07/m) 160/165bpm 19cal 11.74/11.73mph
17) 0.12m - 1:00(8:16/m) 158/165bpm 19cal 7.26/11.56mph
18) 0.19m - 1:00(5:14/m) 161/167bpm 19cal 11.48/11.54mph
19) 0.12m - 1:00(8:32/m) 160/168bpm 19cal 7.03/11.44mph
20) 0.19m - 1:00(5:19/m) 161/168bpm 19cal 11.28/11.63mph
21) 0.12m - 1:00(8:17/m) 160/168bpm 19cal 7.25/11.25mph
22) 0.19m - 1:00(5:14/m) 162/168bpm 19cal 11.45/11.73mph
23) 0.12m - 1:00(8:35/m) 160/169bpm 19cal 6.99/11.48mph
24) 0.19m - 1:00(5:24/m) 162/168bpm 19cal 11.12/11.5mph
25) 0.12m - 1:00(8:16/m) 162/169bpm 19cal 7.25/11.29mph
26) 0.19m - 1:00(5:15/m) 165/171bpm 19cal 11.42/11.35mph
27) 0.12m - 1:00(8:27/m) 162/171bpm 20cal 7.1/11.35mph
28) 0.19m - 1:00(5:09/m) 159/168bpm 18cal 11.66/11.67mph
29) 0.12m - 1:00(8:22/m) 161/168bpm 19cal 7.18/11.46mph
30) 0.19m - 1:00(5:09/m) 164/170bpm 19cal 11.66/11.77mph
31) 0.12m - 1:00(8:35/m) 162/170bpm 19cal 6.99/11.56mph
32) 0.19m - 1:00(5:09/m) 164/171bpm 19cal 11.65/11.73mph
33) 0.12m - 1:00(8:13/m) 164/171bpm 20cal 7.3/11.31mph
34) 0.19m - 1:00(5:16/m) 165/171bpm 19cal 11.39/11.56mph
35) 0.12m - 1:00(8:10/m) 160/171bpm 19cal 7.34/11.27mph
36) 1m - 7:15(7:15/m) 153/159bpm 129cal 8.28/8.47mph
37) 1m - 7:11(7:11/m) 147/150bpm 108cal 8.36/8.68mph
38) 0.12m - 54(7:13/m) 147/149bpm 13cal 8.31/8.5mph
w/u, 16 x 1 min with 1 min shuffle recoveries, w/d
Split Summary
===
1) 1m - 7:30(7:30/m) 126/136bpm 109cal 7.99/8.29mph
2) 1m - 7:19(7:19/m) 137/151bpm 117cal 8.21/10.52mph
3) 0.02m - 11(8:11/m) 146/146bpm 3cal 7.33/8.01mph
4) 0.2m - 1:00(5:05/m) 153/157bpm 18cal 11.79/11.56mph
5) 0.12m - 1:00(8:32/m) 147/157bpm 18cal 7.03/11.52mph
6) 0.19m - 1:00(5:18/m) 152/161bpm 18cal 11.33/11.27mph
7) 0.12m - 1:00(8:37/m) 152/161bpm 18cal 6.96/11.25mph
8) 0.19m - 1:00(5:17/m) 154/161bpm 18cal 11.37/12.02mph
9) 0.12m - 1:00(8:29/m) 154/161bpm 18cal 7.07/11.1mph
10) 0.19m - 1:00(5:10/m) 156/163bpm 18cal 11.62/11.44mph
11) 0.12m - 1:00(8:23/m) 155/163bpm 19cal 7.16/11.44mph
12) 0.19m - 1:00(5:21/m) 155/162bpm 18cal 11.21/11.27mph
13) 0.12m - 1:00(8:26/m) 153/159bpm 18cal 7.12/11.25mph
14) 0.18m - 1:00(5:25/m) 160/167bpm 19cal 11.07/11.17mph
15) 0.12m - 1:00(8:21/m) 159/168bpm 19cal 7.18/11.17mph
16) 0.2m - 1:00(5:07/m) 160/165bpm 19cal 11.74/11.73mph
17) 0.12m - 1:00(8:16/m) 158/165bpm 19cal 7.26/11.56mph
18) 0.19m - 1:00(5:14/m) 161/167bpm 19cal 11.48/11.54mph
19) 0.12m - 1:00(8:32/m) 160/168bpm 19cal 7.03/11.44mph
20) 0.19m - 1:00(5:19/m) 161/168bpm 19cal 11.28/11.63mph
21) 0.12m - 1:00(8:17/m) 160/168bpm 19cal 7.25/11.25mph
22) 0.19m - 1:00(5:14/m) 162/168bpm 19cal 11.45/11.73mph
23) 0.12m - 1:00(8:35/m) 160/169bpm 19cal 6.99/11.48mph
24) 0.19m - 1:00(5:24/m) 162/168bpm 19cal 11.12/11.5mph
25) 0.12m - 1:00(8:16/m) 162/169bpm 19cal 7.25/11.29mph
26) 0.19m - 1:00(5:15/m) 165/171bpm 19cal 11.42/11.35mph
27) 0.12m - 1:00(8:27/m) 162/171bpm 20cal 7.1/11.35mph
28) 0.19m - 1:00(5:09/m) 159/168bpm 18cal 11.66/11.67mph
29) 0.12m - 1:00(8:22/m) 161/168bpm 19cal 7.18/11.46mph
30) 0.19m - 1:00(5:09/m) 164/170bpm 19cal 11.66/11.77mph
31) 0.12m - 1:00(8:35/m) 162/170bpm 19cal 6.99/11.56mph
32) 0.19m - 1:00(5:09/m) 164/171bpm 19cal 11.65/11.73mph
33) 0.12m - 1:00(8:13/m) 164/171bpm 20cal 7.3/11.31mph
34) 0.19m - 1:00(5:16/m) 165/171bpm 19cal 11.39/11.56mph
35) 0.12m - 1:00(8:10/m) 160/171bpm 19cal 7.34/11.27mph
36) 1m - 7:15(7:15/m) 153/159bpm 129cal 8.28/8.47mph
37) 1m - 7:11(7:11/m) 147/150bpm 108cal 8.36/8.68mph
38) 0.12m - 54(7:13/m) 147/149bpm 13cal 8.31/8.5mph
7:30 7:19 11 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 7:15 7:11 54
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 | 1:01 | 1:01 | 8:06 | 101 78-123 | 817 | 163 122-168 | 2/0 |
0.25 | 1:58 | 57 | 7:37 | 126 125-127 | 959 | 164 162-166 | 2/1 |
0.38 | 2:53 | 56 | 7:26 | 125 123-126 | 929 | 163 162-164 | 1/3 |
0.50 | 3:50 | 56 | 7:28 | 122 114-126 | 911 | 164 162-164 | 0/1 |
0.63 | 4:46 | 57 | 7:33 | 131 126-134 | 989 | 165 164-166 | 1/1 |
0.75 | 5:40 | 54 | 7:13 | 134 132-136 | 968 | 164 164-166 | 0/1 |
0.88 | 6:35 | 55 | 7:19 | 134 131-135 | 979 | 165 164-166 | 0/1 |
1.00 | 7:30 | 55 | 7:22 | 133 132-135 | 981 | 164 162-166 | 0/2 |
1.13 | 8:26 | 56 | 7:28 | 131 125-134 | 978 | 164 164-166 | 2/0 |
1.25 | 9:21 | 55 | 7:20 | 137 134-138 | 1004 | 165 164-166 | 1/2 |
1.38 | 10:17 | 56 | 7:25 | 137 134-138 | 1015 | 165 164-166 | 1/1 |
1.50 | 11:14 | 57 | 7:35 | 136 135-137 | 1031 | 164 162-166 | 2/1 |
1.63 | 12:08 | 55 | 7:17 | 136 135-136 | 990 | 164 162-164 | 1/0 |
1.75 | 13:04 | 55 | 7:23 | 134 133-135 | 990 | 164 162-166 | 1/0 |
1.88 | 13:56 | 52 | 6:58 | 137 125-149 | 955 | 166 160-176 | 2/0 |
2.00 | 14:49 | 53 | 7:06 | 148 145-150 | 1052 | 165 162-172 | 3/0 |
2.13 | 15:31 | 42 | 5:33 | 150 146-154 | 832 | 173 160-176 | 0/3 |
2.25 | 16:16 | 46 | 6:04 | 155 153-157 | 941 | 173 160-178 | 1/2 |
2.38 | 17:11 | 55 | 7:20 | 142 137-150 | 1042 | 166 160-178 | 1/1 |
2.50 | 17:52 | 40 | 5:22 | 155 148-158 | 832 | 176 174-178 | 1/0 |
2.63 | 18:52 | 1:01 | 8:04 | 153 141-161 | 1235 | 168 162-178 | 0/2 |
2.75 | 19:34 | 42 | 5:33 | 150 141-156 | 832 | 175 162-180 | 0/2 |
2.88 | 20:23 | 49 | 6:32 | 159 156-161 | 1039 | 172 158-178 | 2/0 |
3.00 | 21:16 | 53 | 7:03 | 148 144-153 | 1042 | 165 160-178 | 1/1 |
3.13 | 21:54 | 39 | 5:09 | 158 153-163 | 814 | 176 174-178 | 1/1 |
3.25 | 22:55 | 1:00 | 8:03 | 156 146-163 | 1255 | 167 160-180 | 1/2 |
3.38 | 23:36 | 41 | 5:32 | 152 145-160 | 841 | 175 160-178 | 1/3 |
3.50 | 24:26 | 50 | 6:38 | 157 150-161 | 1042 | 171 160-178 | 1/0 |
3.63 | 25:18 | 52 | 6:59 | 152 148-160 | 1063 | 171 162-180 | 1/0 |
3.75 | 25:59 | 41 | 5:28 | 164 161-167 | 896 | 178 176-180 | 2/0 |
3.88 | 26:59 | 1:00 | 7:58 | 156 147-167 | 1244 | 164 160-178 | 2/0 |
4.00 | 27:39 | 40 | 5:17 | 159 151-164 | 839 | 177 174-178 | 0/4 |
4.13 | 28:30 | 51 | 6:52 | 163 157-165 | 1118 | 169 160-178 | 1/1 |
4.25 | 29:19 | 49 | 6:28 | 154 150-161 | 997 | 171 162-180 | 1/1 |
4.38 | 29:58 | 39 | 5:11 | 165 162-167 | 856 | 177 176-180 | 0/0 |
4.50 | 30:59 | 1:02 | 8:12 | 158 150-168 | 1296 | 164 158-180 | 0/2 |
4.63 | 31:41 | 41 | 5:32 | 159 151-165 | 879 | 178 176-180 | 0/2 |
4.75 | 32:33 | 52 | 6:56 | 165 158-168 | 1143 | 173 164-182 | 2/0 |
4.88 | 33:21 | 49 | 6:31 | 156 151-161 | 1018 | 172 162-178 | 1/2 |
5.00 | 34:03 | 41 | 5:29 | 166 163-168 | 912 | 177 168-180 | 1/1 |
5.13 | 35:04 | 1:02 | 8:12 | 158 151-167 | 1296 | 164 160-176 | 2/0 |
5.25 | 35:44 | 40 | 5:20 | 161 154-167 | 859 | 177 176-178 | 1/1 |
5.38 | 36:39 | 55 | 7:17 | 166 159-169 | 1209 | 171 162-178 | 1/0 |
5.50 | 37:26 | 47 | 6:16 | 159 154-165 | 997 | 172 162-180 | 3/0 |
5.63 | 38:10 | 44 | 5:51 | 169 166-171 | 987 | 177 162-182 | 3/0 |
5.75 | 39:06 | 57 | 7:34 | 158 151-167 | 1195 | 165 160-180 | 0/2 |
5.88 | 39:45 | 39 | 5:09 | 157 151-165 | 807 | 176 174-178 | 1/3 |
6.00 | 40:41 | 56 | 7:25 | 164 157-168 | 1216 | 168 162-176 | 1/0 |
6.13 | 41:25 | 44 | 5:53 | 159 154-165 | 936 | 173 164-178 | 1/0 |
6.25 | 42:09 | 44 | 5:55 | 168 165-170 | 995 | 175 162-178 | 0/2 |
6.38 | 43:06 | 57 | 7:34 | 158 153-167 | 1195 | 165 160-178 | 0/2 |
6.50 | 43:45 | 39 | 5:15 | 165 159-168 | 866 | 177 176-178 | 2/0 |
6.63 | 44:39 | 54 | 7:13 | 168 162-171 | 1211 | 171 162-180 | 1/1 |
6.75 | 45:25 | 45 | 6:04 | 159 156-165 | 964 | 171 162-178 | 1/1 |
6.87 | 46:09 | 45 | 5:57 | 169 166-171 | 1006 | 174 162-178 | 1/2 |
7.00 | 47:08 | 59 | 7:52 | 156 147-167 | 1227 | 164 162-166 | 1/3 |
7.12 | 48:02 | 53 | 7:07 | 155 154-157 | 1103 | 164 162-166 | 1/0 |
7.25 | 48:56 | 54 | 7:11 | 157 155-159 | 1128 | 166 162-168 | 1/0 |
7.37 | 49:50 | 55 | 7:17 | 158 157-159 | 1150 | 165 164-166 | 2/0 |
7.50 | 50:44 | 54 | 7:11 | 155 152-157 | 1112 | 163 160-166 | 2/0 |
7.62 | 51:38 | 54 | 7:14 | 149 147-151 | 1078 | 162 160-164 | 0/4 |
7.75 | 52:33 | 54 | 7:14 | 147 147-148 | 1063 | 163 162-164 | 1/1 |
7.87 | 53:28 | 56 | 7:26 | 149 147-152 | 1108 | 164 162-166 | 1/0 |
8.00 | 54:23 | 55 | 7:16 | 147 144-150 | 1068 | 163 162-166 | 1/0 |
8.12 | 55:16 | 54 | 7:08 | 149 148-150 | 1064 | 164 164-166 | 0/2 |
8.25 | 56:10 | 53 | 7:07 | 147 146-148 | 1045 | 164 162-168 | 0/2 |
8.37 | 57:05 | 55 | 7:22 | 147 146-147 | 1082 | 165 164-168 | 3/0 |
8.50 | 58:00 | 55 | 7:17 | 147 144-148 | 1071 | 166 164-168 | 1/2 |
8.62 | 58:54 | 55 | 7:17 | 143 139-147 | 1041 | 167 166-168 | 1/1 |
8.75 | 59:48 | 53 | 7:07 | 149 148-150 | 1061 | 166 164-166 | 2/1 |
8.87 | 1:00:41 | 53 | 7:06 | 146 144-148 | 1038 | 167 164-168 | 1/1 |
9.00 | 1:01:35 | 54 | 7:10 | 144 143-146 | 1033 | 167 166-170 | 1/0 |
9.10 | 1:02:19 | 44 | 7:13 | 148 146-149 | 1069 | 167 166-170 | 3/0 |
Heart
150/171max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 95m,
Range 9m, Flat prediction 1:02:19
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
169 (182 max)
Stride Length: 139cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.9 | 168 | 9.1 | 1:02:16 | 6:51 |
Walk | 0.1 | 122 | 0 | 3 | 10:01 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:00 | 6:00 | 65.88 |
5km | 19:57 | 6:25 | 67.33 |
5M | 33:02 | 6:36 | 66.00 |
10km | 41:35 | 6:42 | 65.42 |
10M | 1:08:52 | 6:53 | 65.21 |
Half | 1:31:41 | 7:00 | 64.28 |
20M | 2:23:35 | 7:11 | 65.04 |
Mara | 3:11:10 | 7:18 | 65.14 |
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