Sun 9th Dec 2018 at 6:00pm by jamesbenjamins

Run > Intervals

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Time
31:15
Miles
3.11
Min/mi
10:03
Pacing
75%
WAVA
43.07
Stride(cm)
103
Cals
207
Cadence
156
BPM
146
%MHR
76.5
B/mi
1468
Asc(m)
86
Hillscore
5
Surface
Road

Notes & Comments

Split Summary
===
1) 1.73m - 16:49(9:42/m) 143/181bpm 207cal
2) 1.38m - 14:26(10:27/m) 150/183bpm

16:49 14:26

Pace

74%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	28	28	7:23	111 102-129	820	164 162-166	2/1
0.13	1:02	35	9:15	137 130-140	1268	159 154-164	1/1
0.19	1:50	48	12:43	136 128-142	1729	153 152-154	1/1
0.25	2:32	42	11:18	125 124-127	1412	154 152-156	0/2
0.31	3:14	42	11:05	129 125-134	1429	154 152-156	4/0
0.38	4:00	46	12:18	133 132-134	1636	152 150-154	2/0
0.44	4:43	43	11:26	130 125-134	1486	153 150-154	0/4
0.50	5:25	42	11:10	132 128-134	1474	151 150-152	4/1
0.56	6:09	44	11:42	134 131-136	1569	150 148-152	3/0
0.63	6:54	45	12:00	137 134-139	1643	149 148-150	3/0
0.69	7:43	49	13:07	140 138-141	1835	149 146-150	4/0
0.75	8:31	48	12:51	139 138-144	1786	148 146-150	6/0
0.81	9:17	46	12:21	145 142-146	1790	150 148-152	3/0
0.88	10:00	43	11:22	139 134-142	1579	152 150-154	2/0
0.94	10:33	33	8:43	133 131-138	1159	158 150-168	0/5
1.00	10:57	24	6:27	146 138-153	941	167 164-168	0/4
1.06	11:23	26	6:58	157 154-158	1094	164 162-166	0/3
1.13	11:51	28	7:31	156 155-157	1172	163 162-166	0/4
1.19	12:16	25	6:43	157 155-159	1055	161 160-162	0/2
1.25	12:47	31	8:15	161 159-162	1329	157 154-160	1/0
1.31	13:22	35	9:12	156 151-159	1436	155 154-158	1/2
1.38	13:57	35	9:16	147 143-150	1362	154 152-156	0/2
1.44	14:30	33	8:54	146 143-148	1300	155 154-158	0/1
1.50	15:01	31	8:17	149 148-151	1234	157 154-160	1/3
1.56	15:22	21	5:31	159 151-168	878	190 164-208	1/1
1.63	15:39	17	4:30	176 169-180	793	190 182-198	0/2
1.69	16:17	39	10:20	175 167-181	1809	154 150-178	2/1
1.75	16:59	41	11:03	162 157-167	1790	152 150-160	1/0
1.81	17:16	17	4:37	163 157-171	752	196 174-202	2/0
1.88	17:36	20	5:15	179 173-183	941	181 152-196	1/1
1.94	18:31	55	14:38	170 156-182	2488	152 148-154	0/2
2.00	19:09	38	10:07	151 147-156	1527	166 152-198	1/1
2.06	19:24	16	4:14	167 157-175	707	193 190-196	4/0
2.13	19:45	20	5:26	180 176-182	977	177 154-192	2/1
2.19	20:32	47	12:30	172 161-182	2149	152 148-154	1/3
2.25	21:18	46	12:23	153 149-160	1895	153 150-156	3/1
2.31	22:03	45	11:56	151 147-152	1803	154 150-156	4/0
2.38	22:51	48	12:44	148 147-149	1885	154 152-156	2/0
2.44	23:38	47	12:31	149 147-151	1866	155 152-156	3/0
2.50	24:27	50	13:12	150 148-152	1981	153 152-156	7/0
2.56	25:12	45	11:52	149 142-152	1769	154 152-158	2/0
2.63	25:55	43	11:36	141 140-144	1635	155 152-156	1/1
2.69	26:37	42	11:07	137 135-140	1523	153 150-156	0/6
2.75	27:15	38	10:15	135 133-136	1384	153 152-156	0/3
2.81	27:54	38	10:15	135 133-136	1384	154 150-156	0/3
2.88	28:34	40	10:39	136 135-138	1449	152 150-154	0/5
2.94	29:12	38	10:12	141 137-145	1438	151 150-154	0/1
3.00	29:48	37	9:45	147 145-149	1433	150 148-152	1/0
3.06	30:29	41	10:49	143 140-146	1546	151 148-154	1/2
3.11	31:11	42	14:02	139 136-141	1950	152 150-154	0/1

Heart

146/183max

Show Beats/Mile

BPM
WHR
MHR
Bands
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Elevation

Asc 86m, Range 28m, Flat prediction 29:16

Elevation Graph

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Biggest Climbs (m)	Min/mi
25 4.4%	12:05
25 4.5%	12:21
See your biggest climbs

Cadence

156 (208 max) Stride Length: 103cm Run: 5.5% Walk: 94.5%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:36	6:25	47.93%	More
800m	3:37	7:16	48.57%	More
1km	4:40	7:30	49.28%	More
Mile	7:36	7:36	52.04%	More
5k	30:57	9:58	43.39%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:23	9:23	42.12
5km	31:13	10:03	43.03
5M	51:42	10:20	42.17
10km	1:05:05	10:28	41.80
10M	1:47:47	10:47	41.67
Half	2:23:30	10:57	41.07
20M	3:44:42	11:14	41.56
Mara	4:59:10	11:25	41.62

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