Tue 11th Dec 2018 at 5:00pm by beef
Run > Intervals
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Time
1:25:50
-
Miles 9.34
-
Min/mi 9:11
-
Pacing
0%
-
WAVA
55.62
-
Stride(cm)
105
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Cals
916
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Cadence
166
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BPM
130
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%MHR
81.1
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B/mi 1193
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Asc(m)
84
-
Surface
Road
Notes & Comments
7 x 0.45m
===
1) 3.09m - 29:44(9:38/m) 128/157bpm 316cal 6.23/12.56mph
2) 0.43m - 3:01(7:03/m) 119/127bpm 25cal 8.51/11.81mph
3) 0.04m - 1:12(29:04/m) 115/125bpm 8cal 2.06/7.7mph
4) 0.44m - 3:01(6:50/m) 123/127bpm 27cal 8.77/11.59mph
5) 0.04m - 1:08(29:13/m) 118/128bpm 7cal 2.05/8.43mph
6) 0.43m - 2:58(6:52/m) 124/136bpm 27cal 8.74/11.86mph
7) 0.05m - 1:09(24:22/m) 123/135bpm 9cal 2.46/8.33mph
8) 0.45m - 2:59(6:39/m) 122/131bpm 26cal 9.03/10.65mph
9) 0.04m - 1:10(28:10/m) 124/131bpm 10cal 2.13/8.33mph
10) 0.44m - 2:59(6:51/m) 127/135bpm 29cal 8.75/11.02mph
11) 0.04m - 1:08(25:41/m) 131/142bpm 12cal 2.34/8.41mph
12) 0.43m - 3:01(7:04/m) 128/137bpm 30cal 8.49/11mph
13) 0.05m - 1:17(28:24/m) 128/139bpm 12cal 2.11/8.35mph
14) 0.45m - 3:11(7:07/m) 135/141bpm 36cal 8.44/11.19mph
15) 2.93m - 27:51(9:30/m) 143/167bpm 342cal 6.31/8.22mph
===
1) 3.09m - 29:44(9:38/m) 128/157bpm 316cal 6.23/12.56mph
2) 0.43m - 3:01(7:03/m) 119/127bpm 25cal 8.51/11.81mph
3) 0.04m - 1:12(29:04/m) 115/125bpm 8cal 2.06/7.7mph
4) 0.44m - 3:01(6:50/m) 123/127bpm 27cal 8.77/11.59mph
5) 0.04m - 1:08(29:13/m) 118/128bpm 7cal 2.05/8.43mph
6) 0.43m - 2:58(6:52/m) 124/136bpm 27cal 8.74/11.86mph
7) 0.05m - 1:09(24:22/m) 123/135bpm 9cal 2.46/8.33mph
8) 0.45m - 2:59(6:39/m) 122/131bpm 26cal 9.03/10.65mph
9) 0.04m - 1:10(28:10/m) 124/131bpm 10cal 2.13/8.33mph
10) 0.44m - 2:59(6:51/m) 127/135bpm 29cal 8.75/11.02mph
11) 0.04m - 1:08(25:41/m) 131/142bpm 12cal 2.34/8.41mph
12) 0.43m - 3:01(7:04/m) 128/137bpm 30cal 8.49/11mph
13) 0.05m - 1:17(28:24/m) 128/139bpm 12cal 2.11/8.35mph
14) 0.45m - 3:11(7:07/m) 135/141bpm 36cal 8.44/11.19mph
15) 2.93m - 27:51(9:30/m) 143/167bpm 342cal 6.31/8.22mph
29:44 3:01 1:12 3:01 1:08 2:58 1:09 2:59 1:10 2:59 1:08 3:01 1:17 3:11 27:51
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:14 | 1:14 | 9:52 | 123 99-137 | 1214 | 168 164-172 | 4/0 |
0.25 | 2:25 | 1:11 | 9:30 | 138 137-140 | 1311 | 167 162-176 | 3/2 |
0.38 | 4:06 | 1:41 +36 | 13:24 | 141 132-150 | 1890 | 164 104-172 | 0/5 |
0.50 | 5:21 | 1:15 | 10:03 | 147 144-149 | 1477 | 165 156-170 | 1/1 |
0.63 | 6:24 | 1:03 | 8:25 | 148 147-150 | 1246 | 167 166-170 | 3/0 |
0.75 | 7:34 | 1:10 | 9:17 | 148 146-150 | 1375 | 165 164-166 | 1/1 |
0.88 | 8:42 | 1:08 | 9:04 | 149 147-152 | 1351 | 166 164-168 | 0/1 |
1.00 | 9:47 | 1:05 | 8:40 | 151 141-156 | 1309 | 166 166-168 | 1/0 |
1.13 | 10:52 | 1:05 | 8:42 | 137 133-141 | 1192 | 166 166-166 | 0/1 |
1.25 | 11:58 | 1:06 | 8:45 | 134 122-143 | 1173 | 167 166-172 | 1/0 |
1.38 | 13:07 | 1:09 | 9:14 | 123 120-126 | 1135 | 166 164-166 | 4/1 |
1.50 | 14:18 | 1:11 | 9:29 | 123 120-124 | 1167 | 166 164-170 | 0/3 |
1.63 | 15:30 | 1:12 | 9:37 | 122 120-123 | 1173 | 165 162-166 | 2/0 |
1.75 | 16:38 | 1:08 | 9:01 | 125 123-127 | 1127 | 165 164-166 | 0/1 |
1.88 | 17:47 | 1:09 | 9:11 | 123 121-127 | 1129 | 166 164-166 | 0/1 |
2.00 | 18:55 | 1:08 | 9:02 | 123 121-125 | 1112 | 165 164-166 | 2/0 |
2.13 | 20:03 | 1:09 | 9:09 | 125 123-128 | 1144 | 165 164-166 | 0/1 |
2.25 | 32:23 | 12:20 +11:05 | 1:38:38 | 112 91-125 | 11047 | 158 110-166 | 1/1 |
2.38 | 33:30 | 1:07 | 8:57 | 120 106-127 | 1075 | 166 160-168 | 1/0 |
2.50 | 34:36 | 1:06 | 8:47 | 124 120-127 | 1089 | 165 162-168 | 0/1 |
2.63 | 35:46 | 1:10 | 9:18 | 126 124-129 | 1173 | 165 160-168 | 0/1 |
2.75 | 36:49 | 1:03 | 8:25 | 129 125-130 | 1086 | 167 164-170 | 0/0 |
2.88 | 39:35 | 2:46 +1:23 | 22:08 | 119 104-127 | 2633 | 147 84-168 | 2/0 |
3.00 | 42:39 | 3:04 +56 | 24:29 | 112 99-124 | 2742 | 142 84-182 | 1/0 |
3.13 | 47:51 | 5:13 +4:03 | 41:43 | 94 84-111 | 3922 | 184 172-190 | 0/0 |
3.25 | 48:49 | 57 | 7:37 | 117 107-122 | 891 | 181 178-186 | 0/0 |
3.38 | 49:43 | 54 | 7:15 | 121 118-122 | 877 | 176 174-178 | 0/2 |
3.50 | 50:37 | 54 | 7:11 | 123 120-125 | 883 | 176 174-178 | 2/0 |
3.63 | 52:21 | 1:44 | 13:51 | 115 102-126 | 1593 | 166 108-186 | 0/1 |
3.75 | 53:14 | 53 | 7:07 | 124 122-126 | 883 | 181 178-182 | 1/0 |
3.88 | 54:06 | 52 | 6:58 | 123 121-125 | 856 | 177 174-178 | 0/3 |
4.00 | 55:00 | 54 | 7:09 | 125 123-128 | 894 | 175 172-176 | 3/0 |
4.13 | 56:41 | 1:41 | 13:30 | 116 103-128 | 1566 | 165 112-186 | 0/0 |
4.25 | 57:30 | 49 | 6:32 | 125 123-127 | 817 | 181 178-184 | 1/1 |
4.38 | 58:22 | 52 | 6:56 | 125 119-130 | 866 | 176 172-180 | 0/2 |
4.50 | 59:36 | 1:14 | 9:54 | 132 123-136 | 1307 | 163 106-180 | 2/1 |
4.63 | 1:00:59 | 1:23 | 11:03 | 117 105-125 | 1293 | 164 38-190 | 0/0 |
4.75 | 1:01:45 | 45 | 6:02 | 121 119-124 | 730 | 180 178-184 | 1/1 |
4.88 | 1:02:32 | 48 | 6:23 | 124 121-129 | 792 | 177 174-178 | 2/2 |
5.00 | 1:04:07 | 1:35 | 12:36 | 127 118-131 | 1601 | 160 96-182 | 1/1 |
5.13 | 1:05:08 | 1:01 | 8:07 | 116 102-131 | 941 | 185 172-190 | 0/0 |
5.25 | 1:06:02 | 54 | 7:12 | 129 126-131 | 928 | 182 178-184 | 1/2 |
5.38 | 1:06:55 | 53 | 7:04 | 129 127-132 | 912 | 176 172-180 | 1/1 |
5.50 | 1:08:34 | 1:40 | 13:17 | 127 111-140 | 1687 | 146 84-188 | 1/1 |
5.63 | 1:09:25 | 51 | 6:48 | 122 111-128 | 830 | 183 182-186 | 0/0 |
5.75 | 1:10:21 | 55 | 7:22 | 131 129-132 | 965 | 180 176-182 | 0/2 |
5.88 | 1:11:16 | 55 | 7:19 | 132 130-135 | 965 | 177 176-180 | 2/0 |
6.00 | 1:13:04 | 1:49 | 14:29 | 127 118-138 | 1840 | 148 80-190 | 0/0 |
6.13 | 1:13:55 | 51 | 6:45 | 133 129-135 | 898 | 183 178-188 | 1/0 |
6.25 | 1:14:51 | 56 | 7:29 | 136 133-139 | 1018 | 178 176-180 | 0/2 |
6.38 | 1:15:47 | 56 | 7:29 | 138 136-141 | 1032 | 177 174-180 | 2/1 |
6.50 | 1:18:51 | 3:04 +2:03 | 24:30 | 119 99-140 | 2916 | 168 162-176 | 1/0 |
6.63 | 1:20:01 | 1:10 | 9:18 | 121 116-125 | 1124 | 169 166-172 | 1/0 |
6.75 | 1:21:00 | 1:00 | 7:57 | 127 125-130 | 1009 | 171 168-174 | 1/2 |
6.87 | 1:21:59 | 59 | 7:53 | 129 126-131 | 1016 | 170 168-176 | 0/2 |
7.00 | 1:31:08 | 9:08 +8:20 | 1:13:07 | 118 94-135 | 8629 | 155 104-170 | 1/0 |
7.12 | 1:32:38 | 1:30 | 12:00 | 132 129-133 | 1585 | 166 164-166 | 1/1 |
7.25 | 1:33:47 | 1:10 | 9:16 | 134 132-136 | 1242 | 166 164-166 | 0/2 |
7.37 | 1:34:58 | 1:11 | 9:26 | 136 134-139 | 1282 | 165 164-166 | 1/0 |
7.50 | 1:36:08 | 1:10 | 9:23 | 137 135-142 | 1287 | 165 164-166 | 1/1 |
7.62 | 1:37:19 | 1:10 | 9:21 | 148 136-154 | 1385 | 164 162-166 | 0/2 |
7.75 | 1:38:29 | 1:10 | 9:20 | 149 145-152 | 1392 | 165 164-166 | 1/1 |
7.87 | 1:39:45 | 1:17 | 10:13 | 152 142-166 | 1554 | 164 160-166 | 0/1 |
8.00 | 1:41:07 | 1:21 +10 | 10:50 | 155 143-164 | 1680 | 157 106-166 | 1/1 |
8.12 | 1:42:20 | 1:13 | 9:44 | 151 148-154 | 1470 | 165 160-168 | 0/1 |
8.25 | 1:43:30 | 1:10 | 9:22 | 153 150-156 | 1432 | 165 164-166 | 1/0 |
8.37 | 1:44:45 | 1:15 | 10:00 | 150 148-153 | 1500 | 164 162-166 | 1/1 |
8.50 | 1:46:02 | 1:17 | 10:16 | 152 148-154 | 1561 | 162 158-164 | 0/1 |
8.62 | 1:47:14 | 1:12 | 9:39 | 150 144-156 | 1447 | 163 162-166 | 1/1 |
8.75 | 1:48:32 | 1:18 | 10:23 | 151 149-154 | 1567 | 161 160-164 | 0/2 |
8.87 | 1:49:51 | 1:19 | 10:32 | 152 150-154 | 1602 | 161 158-164 | 4/0 |
9.00 | 1:51:06 | 1:15 | 9:57 | 151 148-155 | 1503 | 160 158-164 | 2/3 |
9.12 | 1:52:21 | 1:15 | 9:59 | 153 152-154 | 1527 | 160 158-162 | 0/4 |
9.25 | 1:53:33 | 1:12 | 9:39 | 154 152-156 | 1486 | 159 158-160 | 3/1 |
9.33 | 1:54:25 | 52 | 10:15 | 155 154-157 | 1589 | 158 154-160 | 0/1 |
Heart
130/166max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 84m,
Range 13m, Flat prediction 1:25:50
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
166 (190 max)
Stride Length: 105cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 72.7 | 169 | 9.2 | 1:18:38 | 10:21 |
Walk | 14.2 | 102 | 0.1 | 18:39 | 2:13:09 |
Still | 0.5 | - | - | 36 | - |
Pause | 12.6 | - | - | 16:32 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:02 | 8:02 | 55.62 |
5km | 26:44 | 8:36 | 56.91 |
5M | 44:16 | 8:51 | 56.07 |
10km | 55:43 | 8:58 | 55.67 |
10M | 1:32:17 | 9:14 | 55.61 |
Half | 2:02:51 | 9:23 | 54.88 |
20M | 3:12:23 | 9:37 | 55.53 |
Mara | 4:16:09 | 9:47 | 55.61 |
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