Tue 11th Dec 2018 at 11:00am by Jonny1616

Run > Intervals

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Time
59:23
Miles
8.60
Min/mi
6:54
Pacing
39%
WAVA
64.55
Stride(cm)
137
Cals
893
Cadence
170
BPM
143
%MHR
83.6
B/mi
988
Asc(m)
85
Surface
Road

Notes & Comments

w/u, 6 x 600/400 with 30s walk between reps and 4 mins jog between sets, w/d

Split Summary
===
1) 1m - 7:19(7:19/m) 123/133bpm 103cal 8.21/8.93mph
2) 1m - 7:09(7:09/m) 132/143bpm 104cal 8.39/11.71mph
3) 0.02m - 9(7:09/m) 122/124bpm 1cal 8.38/7.87mph
4) 0.37m - 2:00(5:22/m) 153/160bpm 35cal 11.18/12.08mph
5) 0.03m - 30(16:03/m) 154/161bpm 9cal 3.74/11.17mph
6) 0.25m - 1:16(5:04/m) 156/164bpm 23cal 11.83/12.02mph
7) 0.47m - 4:00(8:26/m) 134/165bpm 57cal 7.11/11.65mph
8) 0.37m - 1:58(5:17/m) 156/164bpm 35cal 11.37/11.77mph
9) 0.03m - 30(15:27/m) 159/164bpm 9cal 3.88/11.27mph
10) 0.25m - 1:14(4:59/m) 161/167bpm 23cal 12.02/11.86mph
11) 0.47m - 4:00(8:35/m) 137/167bpm 56cal 6.99/11.46mph
12) 0.37m - 1:58(5:16/m) 157/165bpm 35cal 11.38/11.71mph
13) 0.04m - 30(14:13/m) 159/165bpm 9cal 4.22/11.19mph
14) 0.25m - 1:16(5:07/m) 161/167bpm 24cal 11.72/12.42mph
15) 0.47m - 4:00(8:32/m) 137/167bpm 51cal 7.03/11.52mph
16) 0.37m - 1:57(5:15/m) 157/165bpm 34cal 11.43/11.73mph
17) 0.04m - 30(13:20/m) 161/165bpm 9cal 4.5/11.33mph
18) 0.25m - 1:15(5:03/m) 162/168bpm 23cal 11.87/12.25mph
19) 0.46m - 4:00(8:41/m) 135/168bpm 45cal 6.91/11.61mph
20) 0.37m - 1:57(5:13/m) 157/166bpm 33cal 11.49/11.61mph
21) 0.03m - 30(14:25/m) 161/166bpm 9cal 4.16/11.35mph
22) 0.25m - 1:15(5:01/m) 162/167bpm 23cal 11.94/12.8mph
23) 0.47m - 4:00(8:34/m) 137/167bpm 43cal 7/11.69mph
24) 0.37m - 1:59(5:18/m) 156/165bpm 33cal 11.31/11.59mph
25) 0.03m - 30(14:19/m) 161/165bpm 9cal 4.19/11.29mph
26) 0.25m - 1:15(5:03/m) 161/166bpm 23cal 11.87/14.49mph
27) 0.31m - 2:25(7:46/m) 147/167bpm 35cal 7.73/11.75mph

7:19 7:09 9 2:00 30 1:16 4:00 1:58 30 1:14 4:00 1:58 30 1:16 4:00 1:57 30 1:15 4:00 1:57 30 1:15 4:00 1:59 30 1:15 2:25

Pin Map

0mi in 0

Pace

25%

20%

36%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	57	57	7:39	101 73-124	773	162 106-172	2/0
0.25	1:54	57	7:34	128 126-130	968	169 168-172	3/0
0.38	2:48	54	7:13	125 123-127	902	168 166-168	0/3
0.50	3:41	52	6:58	124 121-126	865	168 166-170	1/2
0.63	4:35	54	7:12	128 126-129	921	169 166-170	1/1
0.75	5:29	55	7:19	130 128-133	951	168 166-170	1/0
0.88	6:44	1:15 +22	10:00	121 112-129	1210	170 168-172	0/2
1.00	7:39	55	7:16	129 128-129	938	169 168-170	0/2
1.13	8:32	53	7:05	131 129-133	928	168 166-170	2/0
1.25	9:26	54	7:15	131 130-134	950	168 168-170	1/1
1.38	10:17	50	6:42	131 126-135	877	170 164-180	1/0
1.50	11:09	52	6:58	135 132-140	940	169 166-176	1/2
1.63	12:01	52	6:56	137 133-143	949	170 166-184	1/2
1.75	12:51	50	6:39	136 135-138	905	170 166-182	1/0
1.88	17:02	4:11 +3:13	33:28	122 101-143	4083	167 162-182	1/0
2.00	18:35	1:33 +33	12:23	124 105-138	1535	154 102-168	1/1
2.13	19:15	41	5:25	139 122-151	754	182 164-192	1/1
2.25	19:56	41	5:27	156 151-158	850	182 180-184	1/0
2.38	20:37	41	5:25	160 159-160	868	180 178-182	0/2
2.50	21:35	58	7:44	151 141-160	1168	155 108-188	2/1
2.63	22:15	40	5:19	160 156-162	850	185 182-188	2/1
2.75	23:07	53	7:01	159 149-164	1116	173 164-186	0/1
2.88	24:09	1:02	8:14	134 124-146	1103	164 162-166	1/1
3.00	25:12	1:03	8:25	128 123-132	1077	165 164-166	1/1
3.13	26:16	1:04	8:32	126 123-128	1074	164 164-166	2/1
3.25	27:01	45	5:58	140 128-154	834	175 162-184	1/1
3.38	27:41	40	5:22	158 155-161	848	182 180-182	0/0
3.50	28:21	40	5:20	163 162-163	870	180 180-182	1/2
3.63	29:17	56	7:28	156 150-164	1165	159 108-194	1/1
3.75	29:56	39	5:13	164 161-166	855	186 184-188	2/0
3.88	30:49	52	7:00	163 152-167	1140	174 162-188	0/0
4.00	31:51	1:02	8:18	140 134-149	1162	164 162-166	2/1
4.13	32:55	1:04	8:30	128 126-132	1088	163 162-166	0/2
4.25	34:03	1:08	9:07	129 124-133	1176	164 162-166	1/1
4.38	34:45	42	5:32	143 127-155	791	180 162-184	1/1
4.50	35:25	40	5:24	161 157-163	868	184 182-186	1/0
4.63	36:05	40	5:19	164 163-165	873	182 180-184	0/2
4.75	37:02	57	7:36	157 150-165	1193	153 102-196	1/2
4.88	37:41	39	5:10	164 159-166	846	187 184-188	2/1
5.00	38:33	53	7:03	163 152-167	1148	177 164-188	0/0
5.13	39:33	1:00	8:00	140 132-149	1119	166 164-168	2/1
5.25	40:37	1:04	8:30	129 124-136	1097	163 162-166	0/2
5.38	41:45	1:07	9:00	126 122-129	1134	164 162-164	1/1
5.50	42:29	44	5:51	141 126-156	824	180 162-188	1/1
5.63	43:09	40	5:24	161 157-163	869	183 182-184	1/0
5.75	43:49	40	5:19	164 163-165	871	184 182-190	0/2
5.88	44:44	55	7:20	158 152-165	1158	155 108-190	1/1
6.00	45:23	40	5:17	163 162-166	860	185 182-188	1/1
6.13	46:18	54	7:14	162 150-168	1173	173 164-188	0/0
6.25	47:18	1:01	8:05	140 133-147	1133	165 164-166	3/1
6.38	48:22	1:04	8:30	124 117-129	1053	164 162-166	0/2
6.50	49:33	1:11	9:26	126 123-127	1188	164 162-166	2/1
6.63	50:13	41	5:25	142 125-156	769	181 164-186	1/1
6.75	50:54	40	5:22	161 157-164	863	185 184-186	1/0
6.87	51:33	39	5:13	165 164-165	862	187 186-188	1/2
7.00	52:29	56	7:31	159 153-165	1195	162 112-192	2/1
7.12	53:07	38	5:06	165 162-166	842	186 184-188	1/1
7.25	54:02	55	7:17	161 150-167	1173	172 164-186	0/1
7.37	55:04	1:02	8:20	140 132-147	1166	165 164-166	3/0
7.50	56:07	1:03	8:22	126 124-131	1054	163 162-164	0/2
7.62	57:15	1:08	9:01	126 124-128	1136	164 162-166	2/1
7.75	57:57	42	5:36	141 128-155	790	178 162-184	1/1
7.87	58:37	41	5:24	160 157-164	865	183 182-184	1/0
8.00	59:17	40	5:17	164 163-165	867	184 182-184	0/2
8.12	1:00:13	56	7:25	157 152-165	1165	161 110-242	1/1
8.25	1:00:52	39	5:12	165 162-166	859	188 184-190	1/1
8.37	1:01:45	53	7:04	162 154-166	1144	175 166-190	0/1
8.50	1:02:42	58	7:41	140 127-152	1076	167 164-168	3/0
8.60	1:03:30	48	7:52	138 135-141	1085	165 164-166	1/2

Heart

143/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 85m, Range 9m, Flat prediction 59:23

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

170 (242 max) Stride Length: 137cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	89.8	173	8.5	57:00	6:44
Walk	10.2	110	0.1	6:30	48:11

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:14	4:59	61.59%	More
800m	2:52	5:47	61.11%	More
1km	3:31	5:39	65.43%	More
Mile	6:31	6:31	60.72%	More
5k	20:46	6:41	64.70%	More
5 miles	33:49	6:46	64.45%	More
10k	42:02	6:46	64.71%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:04	6:04	65.15
5km	20:11	6:30	66.55
5M	33:25	6:41	65.24
10km	42:05	6:46	64.64
10M	1:09:41	6:58	64.45
Half	1:32:46	7:05	63.53
20M	2:25:16	7:16	64.28
Mara	3:13:25	7:23	64.38

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