Tue 27th Nov 2018 at 7:00pm by RFJ
Run > Intervals
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Time
33:27
-
Miles 4.01
-
Min/mi 8:20
-
Pacing
82%
-
WAVA
56.74
-
Stride(cm)
109
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Cals
452
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Cadence
177
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BPM
139
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%MHR
81.5
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B/mi 1163
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Asc(m)
61
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:49(8:49/m) 139/150bpm 452cal
2) 1m - 8:13(8:13/m)
3) 1m - 8:11(8:11/m)
4) 1m - 8:07(8:07/m)
5) 0.01m - 7(10:51/m)
intervals 12 x 200m
===
1) 1m - 8:49(8:49/m) 139/150bpm 452cal
2) 1m - 8:13(8:13/m)
3) 1m - 8:11(8:11/m)
4) 1m - 8:07(8:07/m)
5) 0.01m - 7(10:51/m)
intervals 12 x 200m
8:49 8:13 8:11 8:07 7
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 34 | 34 | 9:01 | 117 96-130 | 1055 | 169 48-178 | 0/0 |
0.13 | 1:07 | 33 | 8:52 | 134 131-137 | 1189 | 178 174-178 | 0/0 |
0.19 | 1:42 | 35 | 9:16 | 143 137-145 | 1325 | 177 174-178 | 0/0 |
0.25 | 2:16 | 35 | 9:13 | 145 144-146 | 1336 | 176 174-178 | 2/0 |
0.31 | 2:52 | 36 | 9:36 | 144 143-147 | 1381 | 176 174-182 | 2/0 |
0.38 | 3:26 | 33 | 8:52 | 141 140-142 | 1250 | 177 174-184 | 0/3 |
0.44 | 4:00 | 35 | 9:16 | 141 141-143 | 1306 | 174 172-178 | 1/1 |
0.50 | 4:36 | 35 | 9:26 | 143 141-146 | 1350 | 175 170-178 | 2/0 |
0.56 | 5:03 | 27 | 7:11 | 148 146-150 | 1063 | 187 184-188 | 1/1 |
0.63 | 5:28 | 25 | 6:47 | - | 0 | 186 186-188 | 0/2 |
0.69 | 6:05 | 37 | 9:58 | - | 0 | 169 164-182 | 1/1 |
0.75 | 6:44 | 39 | 10:19 | - | 0 | 173 170-188 | 2/0 |
0.81 | 7:08 | 24 | 6:25 | - | 0 | 188 186-188 | 1/1 |
0.88 | 7:33 | 25 | 6:40 | - | 0 | 185 180-188 | 0/2 |
0.94 | 8:12 | 39 | 10:21 | - | 0 | 168 164-176 | 1/1 |
1.00 | 8:49 | 37 | 9:59 | - | 0 | 174 170-188 | 2/0 |
1.06 | 9:13 | 23 | 6:10 | - | 0 | 188 186-188 | 1/0 |
1.13 | 9:37 | 24 | 6:24 | - | 0 | 186 180-188 | 0/3 |
1.19 | 10:17 | 41 | 10:51 | - | 0 | 167 164-176 | 1/0 |
1.25 | 10:55 | 38 | 10:02 | - | 0 | 172 168-192 | 2/0 |
1.31 | 11:17 | 22 | 5:49 | - | 0 | 189 186-190 | 1/0 |
1.38 | 11:41 | 24 | 6:23 | - | 0 | 186 180-186 | 0/3 |
1.44 | 12:20 | 39 | 10:29 | - | 0 | 167 164-176 | 1/0 |
1.50 | 12:58 | 38 | 10:12 | - | 0 | 173 166-194 | 2/0 |
1.56 | 13:21 | 22 | 5:58 | - | 0 | 189 186-194 | 1/0 |
1.63 | 13:43 | 23 | 6:06 | - | 0 | 186 180-188 | 0/3 |
1.69 | 14:25 | 41 | 10:58 | - | 0 | 166 158-176 | 1/0 |
1.75 | 15:03 | 38 | 10:10 | - | 0 | 174 168-196 | 2/0 |
1.81 | 15:24 | 22 | 5:48 | - | 0 | 190 186-194 | 1/0 |
1.88 | 15:47 | 22 | 5:58 | - | 0 | 188 182-190 | 0/3 |
1.94 | 16:25 | 38 | 10:15 | - | 0 | 168 164-174 | 1/0 |
2.00 | 17:02 | 37 | 9:56 | - | 0 | 174 170-188 | 2/0 |
2.06 | 17:25 | 22 | 5:58 | - | 0 | 188 186-188 | 1/0 |
2.13 | 17:48 | 23 | 6:08 | - | 0 | 187 186-188 | 0/3 |
2.19 | 18:29 | 41 | 10:59 | - | 0 | 165 162-174 | 1/0 |
2.25 | 19:07 | 38 | 10:06 | - | 0 | 173 168-188 | 2/0 |
2.31 | 19:29 | 23 | 6:01 | - | 0 | 188 186-194 | 1/0 |
2.38 | 19:52 | 23 | 6:08 | - | 0 | 186 174-190 | 0/3 |
2.44 | 20:34 | 41 | 11:04 | - | 0 | 165 164-172 | 1/0 |
2.50 | 21:11 | 37 | 9:51 | - | 0 | 174 168-188 | 2/0 |
2.56 | 21:33 | 22 | 5:59 | - | 0 | 187 186-188 | 1/0 |
2.63 | 21:56 | 23 | 6:00 | - | 0 | 186 178-188 | 0/3 |
2.69 | 22:36 | 40 | 10:42 | - | 0 | 167 164-172 | 1/0 |
2.75 | 23:12 | 36 | 9:43 | - | 0 | 176 170-196 | 2/0 |
2.81 | 23:34 | 22 | 5:48 | - | 0 | 190 186-196 | 1/0 |
2.88 | 23:57 | 23 | 6:04 | - | 0 | 185 172-190 | 0/2 |
2.94 | 24:38 | 41 | 10:52 | - | 0 | 166 162-172 | 1/0 |
3.00 | 25:13 | 36 | 9:31 | - | 0 | 175 170-188 | 2/0 |
3.06 | 25:36 | 22 | 5:56 | - | 0 | 188 186-192 | 1/0 |
3.13 | 25:59 | 23 | 6:10 | - | 0 | 186 172-188 | 0/3 |
3.19 | 26:37 | 39 | 10:19 | - | 0 | 168 164-172 | 1/0 |
3.25 | 27:13 | 36 | 9:37 | - | 0 | 178 172-196 | 2/0 |
3.31 | 27:35 | 22 | 5:47 | - | 0 | 191 190-196 | 1/1 |
3.38 | 27:57 | 22 | 5:50 | - | 0 | 187 174-190 | 0/2 |
3.44 | 28:37 | 40 | 10:40 | - | 0 | 168 164-172 | 1/1 |
3.50 | 29:16 | 39 | 10:20 | - | 0 | 172 170-178 | 2/0 |
3.56 | 29:43 | 27 | 7:11 | - | 0 | 177 174-178 | 0/2 |
3.63 | 30:16 | 33 | 8:52 | - | 0 | 176 174-178 | 1/1 |
3.69 | 30:47 | 31 | 8:19 | - | 0 | 177 174-184 | 3/0 |
3.75 | 31:17 | 30 | 7:55 | - | 0 | 178 174-184 | 0/1 |
3.81 | 31:46 | 29 | 7:40 | - | 0 | 179 176-184 | 0/2 |
3.88 | 32:17 | 31 | 8:16 | - | 0 | 175 174-178 | 0/1 |
3.94 | 32:48 | 31 | 8:20 | - | 0 | 179 174-184 | 0/0 |
4.00 | 33:20 | 32 | 8:33 | - | 0 | 179 174-184 | 0/0 |
4.01 | 33:26 | 6 | 9:05 | - | 0 | 163 154-174 | 0/0 |
Heart
139/150max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 61m,
Range 5m, Flat prediction 33:27
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
177 (196 max)
Stride Length: 109cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.8 | 176 | 4 | 33:22 | 8:20 |
Walk | 0.1 | 81 | 0 | 2 | 6:58 |
Still | 0.1 | - | - | 2 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:40 | 7:40 | 55.99 |
5km | 25:31 | 8:13 | 57.25 |
5M | 42:16 | 8:27 | 56.29 |
10km | 53:13 | 8:34 | 55.83 |
10M | 1:28:07 | 8:49 | 55.73 |
Half | 1:57:19 | 8:57 | 54.96 |
20M | 3:03:43 | 9:11 | 55.62 |
Mara | 4:04:36 | 9:20 | 55.70 |
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