Tue 23rd Oct 2018 at 7:00pm by Dillthedog
Run > Intervals
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Time
47:41
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Miles 5.03
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Min/mi 9:29
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Pacing
57%
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WAVA
51.08
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Stride(cm)
100
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Cals
556
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Cadence
170
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BPM
143
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%MHR
84.9
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B/mi 1360
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Asc(m)
59
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Surface
Road
Notes & Comments
4 x1k reps
Split Summary
===
1) 1m - 9:34(9:34/m) 143/156bpm 116cal 6.28/7.1mph
2) 0.6m - 4:27(7:24/m) 155/164bpm 60cal 8.1/8.87mph
3) 0.01m - 43(1:01:49/m) 142/153bpm 8cal 0.97/8.52mph
4) 0.11m - 2:13(21:03/m) 115/127bpm 16cal 2.85/4.05mph
5) 0.62m - 4:19(6:56/m) 149/158bpm 54cal 8.65/9.31mph
6) 0.11m - 1:50(17:16/m) 136/150bpm 19cal 3.48/9.06mph
7) 0.63m - 4:27(7:03/m) 153/162bpm 58cal 8.5/8.87mph
8) 0.11m - 2:08(19:14/m) 130/154bpm 18cal 3.12/8.72mph
9) 0.64m - 4:33(7:07/m) 147/163bpm 57cal 8.43/9.62mph
10) 0.11m - 1:56(18:10/m) 132/155bpm 17cal 3.3/9.48mph
11) 1m - 10:29(10:29/m) 147/165bpm 123cal 5.73/6.76mph
12) 0.09m - 1:02(11:11/m) 132/134bpm 10cal 5.36/5.68mph
Split Summary
===
1) 1m - 9:34(9:34/m) 143/156bpm 116cal 6.28/7.1mph
2) 0.6m - 4:27(7:24/m) 155/164bpm 60cal 8.1/8.87mph
3) 0.01m - 43(1:01:49/m) 142/153bpm 8cal 0.97/8.52mph
4) 0.11m - 2:13(21:03/m) 115/127bpm 16cal 2.85/4.05mph
5) 0.62m - 4:19(6:56/m) 149/158bpm 54cal 8.65/9.31mph
6) 0.11m - 1:50(17:16/m) 136/150bpm 19cal 3.48/9.06mph
7) 0.63m - 4:27(7:03/m) 153/162bpm 58cal 8.5/8.87mph
8) 0.11m - 2:08(19:14/m) 130/154bpm 18cal 3.12/8.72mph
9) 0.64m - 4:33(7:07/m) 147/163bpm 57cal 8.43/9.62mph
10) 0.11m - 1:56(18:10/m) 132/155bpm 17cal 3.3/9.48mph
11) 1m - 10:29(10:29/m) 147/165bpm 123cal 5.73/6.76mph
12) 0.09m - 1:02(11:11/m) 132/134bpm 10cal 5.36/5.68mph
9:34 4:27 43 2:13 4:19 1:50 4:27 2:08 4:33 1:56 10:29 1:02
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 | 37 | 37 | 9:47 | 116 96-136 | 1136 | 170 116-176 | 1/0 |
0.13 | 1:17 | 41 | 10:52 | 140 138-141 | 1522 | 174 172-176 | 1/2 |
0.19 | 1:54 | 36 | 9:40 | 139 136-141 | 1345 | 174 174-174 | 0/1 |
0.25 | 2:30 | 36 | 9:35 | 140 137-142 | 1342 | 174 172-176 | 0/2 |
0.31 | 3:07 | 37 | 9:51 | 138 134-142 | 1360 | 174 174-176 | 0/1 |
0.38 | 3:42 | 35 | 9:24 | 143 141-144 | 1343 | 176 176-176 | 0/0 |
0.44 | 4:19 | 37 | 9:57 | 145 143-148 | 1443 | 178 178-178 | 2/0 |
0.50 | 4:53 | 34 | 9:02 | 147 146-149 | 1327 | 178 178-178 | 1/1 |
0.56 | 5:28 | 35 | 9:13 | 143 142-145 | 1319 | 178 178-178 | 0/1 |
0.63 | 6:03 | 35 | 9:19 | 145 143-147 | 1350 | 178 178-178 | 0/0 |
0.69 | 6:38 | 36 | 9:29 | 145 143-146 | 1375 | 178 178-178 | 2/1 |
0.75 | 7:15 | 36 | 9:44 | 147 145-149 | 1430 | 178 178-178 | 0/1 |
0.81 | 7:48 | 33 | 8:49 | 151 145-155 | 1332 | 179 178-180 | 0/1 |
0.88 | 8:21 | 34 | 8:59 | 151 149-152 | 1356 | 180 180-180 | 1/0 |
0.94 | 8:59 | 38 | 10:07 | 152 150-155 | 1537 | 180 180-180 | 1/1 |
1.00 | 9:33 | 34 | 8:58 | 153 150-156 | 1372 | 177 174-180 | 0/1 |
1.06 | 10:02 | 29 | 7:51 | 157 153-159 | 1233 | 181 176-182 | 0/1 |
1.13 | 10:33 | 31 | 8:10 | 158 157-159 | 1290 | 184 184-184 | 2/0 |
1.19 | 11:02 | 29 | 7:41 | 160 158-164 | 1229 | 186 184-186 | 1/1 |
1.25 | 11:29 | 28 | 7:22 | 156 154-160 | 1149 | 186 184-186 | 0/1 |
1.31 | 11:56 | 27 | 7:05 | 152 150-154 | 1076 | 184 184-186 | 0/0 |
1.38 | 12:23 | 27 | 7:15 | 153 152-154 | 1109 | 186 186-186 | 2/0 |
1.44 | 12:50 | 27 | 7:18 | 153 150-154 | 1116 | 186 186-186 | 1/0 |
1.50 | 13:17 | 26 | 6:58 | 154 153-156 | 1072 | 186 186-186 | 0/1 |
1.56 | 13:42 | 26 | 6:51 | 150 147-155 | 1028 | 186 186-186 | 0/0 |
1.63 | 14:54 | 1:12 | 19:14 | 140 122-153 | 2692 | 150 86-186 | 1/0 |
1.69 | 16:02 | 1:08 | 18:08 | 120 111-125 | 2176 | 117 114-120 | 1/1 |
1.75 | 17:11 | 1:09 +4 | 18:21 | 113 100-135 | 2073 | 147 110-182 | 0/1 |
1.81 | 17:39 | 27 | 7:20 | 146 137-151 | 1070 | 185 182-186 | 0/0 |
1.88 | 18:05 | 27 | 7:08 | 154 151-158 | 1099 | 187 186-188 | 2/0 |
1.94 | 18:32 | 27 | 7:08 | 155 153-158 | 1104 | 188 186-188 | 1/0 |
2.00 | 18:58 | 25 | 6:48 | 155 152-157 | 1053 | 186 186-186 | 0/1 |
2.06 | 19:22 | 24 | 6:30 | 155 153-157 | 1006 | 188 188-188 | 0/0 |
2.13 | 19:51 | 29 | 7:44 | 151 149-155 | 1167 | 188 188-188 | 1/1 |
2.19 | 20:18 | 27 | 7:07 | 148 146-150 | 1054 | 188 188-188 | 0/1 |
2.25 | 20:43 | 26 | 6:48 | 146 145-147 | 993 | 187 186-188 | 0/1 |
2.31 | 21:08 | 25 | 6:36 | 151 148-153 | 997 | 186 186-186 | 0/0 |
2.38 | 21:55 | 47 | 12:36 | 147 144-150 | 1853 | 137 112-186 | 1/1 |
2.44 | 23:00 | 1:05 | 17:15 | 131 122-141 | 2261 | 118 116-120 | 0/1 |
2.50 | 23:33 | 33 | 8:54 | 126 117-144 | 1121 | 166 120-182 | 0/1 |
2.56 | 23:58 | 25 | 6:40 | 153 145-161 | 1020 | 184 182-186 | 1/0 |
2.63 | 24:25 | 27 | 7:13 | 157 155-161 | 1134 | 186 186-186 | 2/1 |
2.69 | 24:54 | 28 | 7:32 | 155 153-156 | 1167 | 186 186-186 | 0/0 |
2.75 | 25:19 | 26 | 6:54 | 155 154-156 | 1070 | 186 186-186 | 0/1 |
2.81 | 25:46 | 27 | 7:09 | 157 156-159 | 1122 | 186 186-186 | 1/0 |
2.88 | 26:12 | 26 | 6:53 | 156 155-158 | 1075 | 186 186-186 | 1/1 |
2.94 | 26:39 | 27 | 7:07 | 156 154-158 | 1110 | 186 186-186 | 0/1 |
3.00 | 27:04 | 25 | 6:38 | 154 151-156 | 1022 | 186 186-186 | 0/1 |
3.06 | 27:29 | 26 | 6:53 | 153 151-154 | 1054 | 186 186-186 | 1/0 |
3.13 | 28:22 | 53 | 14:06 | 146 134-154 | 2058 | 127 112-186 | 2/1 |
3.19 | 29:39 | 1:16 | 20:22 | 121 110-132 | 2464 | 110 106-112 | 0/1 |
3.25 | 30:41 | 1:02 +30 | 16:39 | 123 105-145 | 2049 | 163 94-182 | 0/1 |
3.31 | 31:09 | 27 | 7:19 | 156 146-162 | 1141 | 183 182-184 | 1/0 |
3.38 | 31:35 | 27 | 7:09 | 159 158-161 | 1137 | 185 184-186 | 1/1 |
3.44 | 32:03 | 28 | 7:26 | 157 154-159 | 1168 | 186 186-186 | 0/1 |
3.50 | 32:29 | 26 | 6:54 | 147 143-155 | 1015 | 186 186-186 | 0/1 |
3.56 | 32:57 | 28 | 7:22 | 146 143-148 | 1075 | 186 186-186 | 1/0 |
3.63 | 33:24 | 27 | 7:08 | 144 140-148 | 1027 | 186 186-186 | 1/1 |
3.69 | 33:52 | 29 | 7:39 | 146 144-149 | 1118 | 186 186-186 | 0/1 |
3.75 | 34:18 | 25 | 6:47 | 146 144-148 | 991 | 186 186-186 | 0/1 |
3.81 | 34:41 | 23 | 6:14 | 143 141-145 | 890 | 187 186-188 | 1/0 |
3.88 | 35:32 | 51 | 13:40 | 147 136-154 | 2009 | 143 110-188 | 1/1 |
3.94 | 37:13 | 1:41 +31 | 26:48 | 121 110-133 | 3243 | 112 88-132 | 0/1 |
4.00 | 37:57 | 44 | 11:44 | 136 107-152 | 1597 | 171 168-172 | 0/1 |
4.06 | 38:35 | 38 | 10:16 | 151 149-153 | 1550 | 171 170-172 | 1/0 |
4.13 | 39:13 | 38 | 10:02 | 154 152-157 | 1545 | 172 172-172 | 1/1 |
4.19 | 39:51 | 38 | 10:16 | 155 154-155 | 1591 | 174 174-174 | 0/1 |
4.25 | 40:31 | 39 | 10:26 | 155 154-157 | 1617 | 174 174-174 | 0/1 |
4.31 | 41:10 | 39 | 10:26 | 152 148-156 | 1586 | 174 174-174 | 2/0 |
4.38 | 41:45 | 35 | 9:25 | 149 148-151 | 1404 | 174 174-174 | 1/1 |
4.44 | 42:23 | 38 | 10:00 | 150 149-152 | 1501 | 174 174-174 | 0/1 |
4.50 | 43:01 | 39 | 10:22 | 151 149-153 | 1565 | 174 174-174 | 0/0 |
4.56 | 43:43 | 41 | 11:02 | 159 151-165 | 1754 | 174 174-174 | 2/1 |
4.62 | 44:21 | 38 | 10:13 | 153 142-159 | 1564 | 174 174-174 | 1/1 |
4.69 | 45:02 | 40 | 10:46 | 146 142-147 | 1573 | 174 174-174 | 0/1 |
4.75 | 45:43 | 41 | 10:59 | 141 140-145 | 1548 | 173 172-174 | 0/0 |
4.81 | 47:49 | 2:07 +1:29 | 33:46 | 126 106-145 | 4255 | 160 88-172 | 1/1 |
4.87 | 48:33 | 43 | 11:35 | 138 132-142 | 1598 | 172 172-174 | 0/0 |
4.94 | 49:14 | 41 | 10:58 | 132 128-136 | 1447 | 174 174-174 | 2/0 |
5.00 | 49:52 | 39 | 10:16 | 133 131-134 | 1366 | 173 172-174 | 1/1 |
5.03 | 50:23 | 31 +10 | 19:18 | 131 130-132 | 2528 | 145 118-172 | 0/0 |
Heart
143/165max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 59m,
Range 5m, Flat prediction 47:41
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
170 (188 max)
Stride Length: 100cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 77.9 | 179 | 4.6 | 38:58 | 8:44 |
Walk | 19.4 | 113 | 0.4 | 10:01 | 23:34 |
Still | 0.4 | - | - | 12 | - |
Pause | 2.3 | - | - | 1:11 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:26 | 8:26 | 51.71 |
5km | 28:27 | 9:09 | 52.18 |
5M | 47:23 | 9:29 | 51.05 |
10km | 59:49 | 9:38 | 50.52 |
10M | 1:39:38 | 9:58 | 50.16 |
Half | 2:13:05 | 10:10 | 49.31 |
20M | 3:29:29 | 10:28 | 49.64 |
Mara | 4:39:51 | 10:41 | 49.55 |
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