Tue 27th Nov 2018 at 10:00am by Jonny1616
Run > Intervals
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Time
1:08:02
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Miles 9.41
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Min/mi 7:14
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Pacing
32%
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WAVA
61.90
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Stride(cm)
133
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Cals
941
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Cadence
167
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BPM
141
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%MHR
82.3
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B/mi 1018
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Asc(m)
88
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Surface
Road
Notes & Comments
w/u, 6 x (2 x 400) wi 30s rest between reps & 4 mins jog between sets, w/d
Split Summary
===
1) 1m - 7:46(7:46/m) 123/129bpm 108cal 7.73/8.43mph
2) 0.98m - 7:18(7:27/m) 132/147bpm 109cal 8.05/11.63mph
3) 0.25m - 1:16(5:04/m) 148/161bpm 20cal 11.82/12.38mph
4) 0.04m - 30(13:31/m) 157/162bpm 9cal 4.44/11.46mph
5) 0.25m - 1:16(5:06/m) 158/163bpm 23cal 11.76/11.92mph
6) 0.46m - 4:00(8:38/m) 132/164bpm 54cal 6.94/11.67mph
7) 0.25m - 1:16(5:08/m) 153/165bpm 22cal 11.7/12.59mph
8) 0.04m - 30(13:00/m) 160/165bpm 9cal 4.61/11.56mph
9) 0.25m - 1:15(5:01/m) 160/165bpm 23cal 11.97/12.19mph
10) 0.45m - 4:00(8:59/m) 133/165bpm 51cal 6.68/11.73mph
11) 0.25m - 1:17(5:09/m) 155/164bpm 22cal 11.64/11.77mph
12) 0.04m - 30(13:21/m) 161/165bpm 9cal 4.49/11.52mph
13) 0.25m - 1:15(5:01/m) 161/166bpm 23cal 11.96/12.11mph
14) 0.45m - 4:00(8:56/m) 134/166bpm 48cal 6.71/11.77mph
15) 0.25m - 1:17(5:09/m) 153/165bpm 21cal 11.64/12.02mph
16) 0.04m - 30(13:26/m) 161/166bpm 9cal 4.47/11.56mph
17) 0.25m - 1:15(5:01/m) 162/167bpm 23cal 11.98/11.96mph
18) 0.45m - 4:00(8:56/m) 135/167bpm 47cal 6.72/11.94mph
19) 0.3m - 1:34(5:17/m) 158/167bpm 27cal 11.35/11.79mph
20) 0.03m - 30(18:34/m) 159/167bpm 9cal 3.23/7.87mph
21) 0.25m - 1:15(5:00/m) 159/166bpm 23cal 11.99/12.13mph
22) 0.44m - 4:00(9:02/m) 134/166bpm 39cal 6.64/11.86mph
23) 0.25m - 1:18(5:13/m) 153/165bpm 20cal 11.51/11.71mph
24) 0.04m - 30(13:43/m) 162/166bpm 9cal 4.37/11.61mph
25) 0.25m - 1:16(5:07/m) 160/166bpm 23cal 11.72/12.21mph
26) 1m - 7:33(7:33/m) 139/166bpm 88cal 7.95/11.81mph
27) 0.94m - 6:57(7:25/m) 136/141bpm 73cal 8.1/8.27mph
Split Summary
===
1) 1m - 7:46(7:46/m) 123/129bpm 108cal 7.73/8.43mph
2) 0.98m - 7:18(7:27/m) 132/147bpm 109cal 8.05/11.63mph
3) 0.25m - 1:16(5:04/m) 148/161bpm 20cal 11.82/12.38mph
4) 0.04m - 30(13:31/m) 157/162bpm 9cal 4.44/11.46mph
5) 0.25m - 1:16(5:06/m) 158/163bpm 23cal 11.76/11.92mph
6) 0.46m - 4:00(8:38/m) 132/164bpm 54cal 6.94/11.67mph
7) 0.25m - 1:16(5:08/m) 153/165bpm 22cal 11.7/12.59mph
8) 0.04m - 30(13:00/m) 160/165bpm 9cal 4.61/11.56mph
9) 0.25m - 1:15(5:01/m) 160/165bpm 23cal 11.97/12.19mph
10) 0.45m - 4:00(8:59/m) 133/165bpm 51cal 6.68/11.73mph
11) 0.25m - 1:17(5:09/m) 155/164bpm 22cal 11.64/11.77mph
12) 0.04m - 30(13:21/m) 161/165bpm 9cal 4.49/11.52mph
13) 0.25m - 1:15(5:01/m) 161/166bpm 23cal 11.96/12.11mph
14) 0.45m - 4:00(8:56/m) 134/166bpm 48cal 6.71/11.77mph
15) 0.25m - 1:17(5:09/m) 153/165bpm 21cal 11.64/12.02mph
16) 0.04m - 30(13:26/m) 161/166bpm 9cal 4.47/11.56mph
17) 0.25m - 1:15(5:01/m) 162/167bpm 23cal 11.98/11.96mph
18) 0.45m - 4:00(8:56/m) 135/167bpm 47cal 6.72/11.94mph
19) 0.3m - 1:34(5:17/m) 158/167bpm 27cal 11.35/11.79mph
20) 0.03m - 30(18:34/m) 159/167bpm 9cal 3.23/7.87mph
21) 0.25m - 1:15(5:00/m) 159/166bpm 23cal 11.99/12.13mph
22) 0.44m - 4:00(9:02/m) 134/166bpm 39cal 6.64/11.86mph
23) 0.25m - 1:18(5:13/m) 153/165bpm 20cal 11.51/11.71mph
24) 0.04m - 30(13:43/m) 162/166bpm 9cal 4.37/11.61mph
25) 0.25m - 1:16(5:07/m) 160/166bpm 23cal 11.72/12.21mph
26) 1m - 7:33(7:33/m) 139/166bpm 88cal 7.95/11.81mph
27) 0.94m - 6:57(7:25/m) 136/141bpm 73cal 8.1/8.27mph
7:46 7:18 1:16 30 1:16 4:00 1:16 30 1:15 4:00 1:17 30 1:15 4:00 1:17 30 1:15 4:00 1:34 30 1:15 4:00 1:18 30 1:16 7:33 6:57
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 | 1:00 | 1:00 | 8:04 | 108 86-125 | 871 | 162 122-166 | 3/0 |
0.25 | 2:00 | 1:00 | 7:58 | 127 125-128 | 1012 | 164 162-166 | 3/0 |
0.38 | 2:58 | 58 | 7:45 | 123 117-126 | 953 | 163 162-164 | 1/2 |
0.50 | 3:54 | 56 | 7:25 | 123 121-126 | 912 | 163 162-166 | 1/3 |
0.63 | 4:52 | 58 | 7:42 | 122 119-126 | 939 | 163 162-166 | 1/1 |
0.75 | 5:51 | 59 | 7:51 | 126 124-127 | 989 | 163 162-166 | 1/0 |
0.88 | 6:48 | 58 | 7:43 | 125 124-127 | 965 | 163 162-166 | 0/2 |
1.00 | 7:43 | 55 | 7:19 | 128 127-129 | 937 | 163 162-164 | 0/1 |
1.13 | 8:42 | 58 | 7:48 | 130 127-131 | 1013 | 164 162-164 | 1/1 |
1.25 | 9:40 | 59 | 7:49 | 133 128-134 | 1039 | 164 164-166 | 1/1 |
1.38 | 10:37 | 57 | 7:34 | 129 127-132 | 976 | 164 162-164 | 1/1 |
1.50 | 11:35 | 57 | 7:40 | 129 128-130 | 988 | 164 162-164 | 0/2 |
1.63 | 12:32 | 57 | 7:37 | 131 127-134 | 998 | 164 162-166 | 2/3 |
1.75 | 13:27 | 55 | 7:21 | 134 133-135 | 985 | 165 164-168 | 1/0 |
1.88 | 14:18 | 51 | 6:50 | 140 134-144 | 957 | 168 162-178 | 1/1 |
2.00 | 18:55 | 4:37 +3:56 | 36:57 | 124 88-147 | 4582 | 166 162-178 | 1/1 |
2.13 | 19:41 | 45 | 6:04 | 143 124-157 | 867 | 183 164-190 | 1/1 |
2.25 | 20:27 | 46 | 6:10 | 160 158-162 | 987 | 179 168-182 | 1/0 |
2.38 | 21:18 | 51 | 6:46 | 152 148-157 | 1029 | 155 112-188 | 1/1 |
2.50 | 21:56 | 38 | 5:07 | 161 159-162 | 824 | 179 176-182 | 0/0 |
2.63 | 22:58 | 1:02 | 8:17 | 152 138-163 | 1258 | 164 160-178 | 1/1 |
2.75 | 24:02 | 1:04 | 8:29 | 127 123-135 | 1078 | 158 158-160 | 1/2 |
2.88 | 25:05 | 1:03 | 8:24 | 122 115-126 | 1024 | 159 158-160 | 1/1 |
3.00 | 26:06 | 1:01 | 8:08 | 127 123-135 | 1033 | 164 158-188 | 2/1 |
3.13 | 26:45 | 39 | 5:14 | 150 138-160 | 785 | 183 180-186 | 1/1 |
3.25 | 27:33 | 48 | 6:24 | 163 161-165 | 1044 | 176 114-186 | 1/0 |
3.38 | 28:20 | 47 | 6:14 | 156 152-160 | 972 | 160 112-188 | 1/1 |
3.50 | 28:58 | 38 | 5:05 | 163 161-164 | 827 | 180 176-182 | 0/0 |
3.63 | 30:05 | 1:07 | 8:54 | 153 137-165 | 1362 | 164 160-180 | 2/1 |
3.75 | 31:09 | 1:04 | 8:31 | 128 124-134 | 1091 | 159 158-160 | 0/2 |
3.88 | 32:12 | 1:03 | 8:28 | 124 122-125 | 1049 | 159 158-162 | 1/1 |
4.00 | 33:12 | 1:00 | 8:00 | 130 125-144 | 1039 | 166 154-186 | 1/1 |
4.13 | 33:52 | 40 | 5:23 | 156 148-162 | 840 | 184 182-186 | 1/0 |
4.25 | 34:49 | 57 | 7:36 | 161 153-164 | 1222 | 164 96-192 | 1/1 |
4.38 | 35:27 | 38 | 5:04 | 159 155-163 | 806 | 183 182-188 | 1/1 |
4.50 | 36:06 | 39 | 5:11 | 165 163-166 | 856 | 182 182-184 | 0/0 |
4.63 | 37:17 | 1:11 | 9:24 | 149 133-165 | 1402 | 162 160-164 | 3/0 |
4.75 | 38:21 | 1:05 | 8:36 | 126 121-130 | 1084 | 160 158-162 | 1/2 |
4.88 | 39:26 | 1:04 | 8:33 | 126 125-127 | 1078 | 160 160-162 | 1/1 |
5.00 | 40:21 | 55 | 7:22 | 131 125-146 | 966 | 169 156-194 | 1/2 |
5.13 | 41:00 | 39 | 5:14 | 157 147-163 | 821 | 186 184-188 | 0/0 |
5.25 | 41:57 | 57 | 7:36 | 161 154-165 | 1224 | 159 106-194 | 1/1 |
5.38 | 42:35 | 38 | 5:06 | 160 156-164 | 817 | 183 182-184 | 0/1 |
5.50 | 43:17 | 42 | 5:33 | 166 164-167 | 921 | 181 162-184 | 0/1 |
5.63 | 44:27 | 1:10 | 9:22 | 146 133-161 | 1368 | 161 160-164 | 2/1 |
5.75 | 45:32 | 1:05 | 8:36 | 127 125-130 | 1093 | 160 158-162 | 1/1 |
5.88 | 46:36 | 1:04 | 8:35 | 128 126-129 | 1098 | 160 158-162 | 2/1 |
6.00 | 47:28 | 52 | 6:56 | 135 126-153 | 937 | 173 156-190 | 1/1 |
6.13 | 48:07 | 39 | 5:10 | 161 154-165 | 832 | 185 182-188 | 1/0 |
6.25 | 49:09 | 1:02 | 8:16 | 160 146-167 | 1322 | 154 108-188 | 0/1 |
6.38 | 49:47 | 38 | 5:08 | 156 150-160 | 800 | 180 178-182 | 0/1 |
6.50 | 50:26 | 38 | 5:07 | 164 161-166 | 840 | 180 178-182 | 0/1 |
6.63 | 51:36 | 1:10 | 9:22 | 152 137-166 | 1425 | 165 160-184 | 2/0 |
6.75 | 52:40 | 1:04 | 8:30 | 126 120-134 | 1070 | 159 158-162 | 1/2 |
6.87 | 53:44 | 1:05 | 8:37 | 126 125-127 | 1086 | 159 158-160 | 2/1 |
7.00 | 54:43 | 58 | 7:47 | 130 121-147 | 1013 | 166 156-184 | 1/1 |
7.12 | 55:23 | 40 | 5:19 | 158 150-163 | 840 | 184 182-186 | 0/0 |
7.25 | 56:21 | 58 | 7:44 | 161 153-166 | 1244 | 163 108-190 | 1/1 |
7.37 | 56:59 | 38 | 5:04 | 159 155-163 | 804 | 182 180-184 | 0/1 |
7.50 | 57:43 | 44 | 5:53 | 165 162-166 | 970 | 179 162-182 | 1/1 |
7.62 | 58:39 | 57 | 7:34 | 155 150-161 | 1173 | 166 164-168 | 2/0 |
7.75 | 59:37 | 58 | 7:41 | 146 143-149 | 1121 | 165 164-166 | 3/0 |
7.87 | 1:00:32 | 55 | 7:20 | 137 134-142 | 1004 | 164 162-166 | 0/2 |
8.00 | 1:01:27 | 55 | 7:24 | 132 131-133 | 976 | 162 160-164 | 1/2 |
8.12 | 1:02:23 | 56 | 7:27 | 133 132-134 | 991 | 162 160-164 | 1/1 |
8.25 | 1:03:20 | 57 | 7:35 | 136 134-138 | 1031 | 163 162-164 | 1/0 |
8.37 | 1:04:17 | 57 | 7:37 | 132 130-133 | 1005 | 162 160-164 | 0/2 |
8.50 | 1:05:13 | 56 | 7:28 | 129 122-134 | 962 | 162 160-164 | 0/2 |
8.62 | 1:06:09 | 56 | 7:27 | 135 132-137 | 1006 | 165 164-168 | 2/0 |
8.75 | 1:07:04 | 55 | 7:23 | 137 137-139 | 1011 | 166 166-166 | 1/1 |
8.87 | 1:08:01 | 56 | 7:30 | 137 135-138 | 1028 | 167 166-168 | 1/0 |
9.00 | 1:08:57 | 57 | 7:33 | 136 135-137 | 1026 | 167 166-170 | 1/2 |
9.12 | 1:09:54 | 57 | 7:35 | 134 133-135 | 1016 | 167 164-170 | 1/3 |
9.25 | 1:10:49 | 55 | 7:17 | 138 135-141 | 1005 | 168 166-172 | 1/0 |
9.37 | 1:11:44 | 55 | 7:18 | 138 136-139 | 1007 | 168 166-170 | 1/2 |
9.41 | 1:11:58 | 14 | 7:43 | 135 134-135 | 1043 | 165 164-166 | 0/0 |
Heart
141/167max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 88m,
Range 9m, Flat prediction 1:08:02
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
167 (194 max)
Stride Length: 133cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 91.8 | 169 | 9.3 | 1:05:44 | 7:30 |
Walk | 3.0 | 111 | 0.1 | 2:18 | 19:44 |
Pause | 5.2 | - | - | 3:56 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:19 | 6:19 | 62.57 |
5km | 21:01 | 6:46 | 63.92 |
5M | 34:48 | 6:58 | 62.65 |
10km | 43:49 | 7:03 | 62.08 |
10M | 1:12:34 | 7:15 | 61.89 |
Half | 1:36:37 | 7:23 | 61.00 |
20M | 2:31:17 | 7:34 | 61.73 |
Mara | 3:21:26 | 7:41 | 61.82 |
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