Mon 7th Jan 2019 at 7:00pm by snogard
Run > Intervals
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Time
44:24
-
Miles 3.73
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Min/mi 11:54
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Pacing
69%
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WAVA
49.66
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Stride(cm)
86
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Cals
328
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Cadence
156
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BPM
125
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%MHR
66.3
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B/mi 1491
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Asc(m)
60
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Hillscore
4
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Surface
Road
Notes & Comments
2 comments
Split Summary
===
1) 1.62m - 18:14(11:16/m) 119/134bpm 139cal 5.33/6.39mph
2) 0m - 4(1:59:15/m) 106/107bpm 0.5/0.15mph
3) 0m - 4(46:38/m) 105/106bpm 1.29/0.23mph
4) 0.05m - 1:00(20:29/m) 103/107bpm 3cal 2.93/3.92mph
5) 0.19m - 2:00(10:33/m) 136/147bpm 17cal 5.69/5.72mph
6) 0.01m - 1:00(1:43:38/m) 120/145bpm 6cal 0.58/5.41mph
7) 0.19m - 2:00(10:28/m) 134/146bpm 16cal 5.73/6.07mph
8) 0.02m - 1:00(43:38/m) 123/144bpm 7cal 1.38/5.51mph
9) 0.2m - 2:00(9:52/m) 136/149bpm 16cal 6.08/6.05mph
10) 0.04m - 1:00(22:49/m) 127/149bpm 7cal 2.63/6.12mph
11) 0.22m - 2:00(9:07/m) 136/149bpm 16cal 6.58/6.8mph
12) 0.05m - 1:00(19:01/m) 130/148bpm 7cal 3.16/6.64mph
13) 0.04m - 20(7:50/m) 129/143bpm 2cal 7.66/9.81mph
14) 0.06m - 1:00(17:50/m) 128/144bpm 7cal 3.36/8.68mph
15) 0.05m - 20(6:52/m) 130/143bpm 1cal 8.74/9.83mph
16) 0.05m - 1:00(18:47/m) 132/145bpm 7cal 3.19/6.37mph
17) 0.04m - 20(7:58/m) 129/138bpm 2cal 7.53/9.16mph
18) 0.06m - 1:00(18:08/m) 126/140bpm 6cal 3.31/5.7mph
19) 0.05m - 20(7:12/m) 126/139bpm 1cal 8.34/8.47mph
20) 0.06m - 1:00(17:58/m) 127/141bpm 7cal 3.34/5.99mph
21) 0.05m - 20(6:16/m) 128/142bpm 1cal 9.57/10.29mph
22) 0.06m - 1:00(15:35/m) 132/145bpm 8cal 3.85/6.8mph
23) 0.61m - 6:21(10:25/m) 133/141bpm 52cal 5.76/6.22mph
===
1) 1.62m - 18:14(11:16/m) 119/134bpm 139cal 5.33/6.39mph
2) 0m - 4(1:59:15/m) 106/107bpm 0.5/0.15mph
3) 0m - 4(46:38/m) 105/106bpm 1.29/0.23mph
4) 0.05m - 1:00(20:29/m) 103/107bpm 3cal 2.93/3.92mph
5) 0.19m - 2:00(10:33/m) 136/147bpm 17cal 5.69/5.72mph
6) 0.01m - 1:00(1:43:38/m) 120/145bpm 6cal 0.58/5.41mph
7) 0.19m - 2:00(10:28/m) 134/146bpm 16cal 5.73/6.07mph
8) 0.02m - 1:00(43:38/m) 123/144bpm 7cal 1.38/5.51mph
9) 0.2m - 2:00(9:52/m) 136/149bpm 16cal 6.08/6.05mph
10) 0.04m - 1:00(22:49/m) 127/149bpm 7cal 2.63/6.12mph
11) 0.22m - 2:00(9:07/m) 136/149bpm 16cal 6.58/6.8mph
12) 0.05m - 1:00(19:01/m) 130/148bpm 7cal 3.16/6.64mph
13) 0.04m - 20(7:50/m) 129/143bpm 2cal 7.66/9.81mph
14) 0.06m - 1:00(17:50/m) 128/144bpm 7cal 3.36/8.68mph
15) 0.05m - 20(6:52/m) 130/143bpm 1cal 8.74/9.83mph
16) 0.05m - 1:00(18:47/m) 132/145bpm 7cal 3.19/6.37mph
17) 0.04m - 20(7:58/m) 129/138bpm 2cal 7.53/9.16mph
18) 0.06m - 1:00(18:08/m) 126/140bpm 6cal 3.31/5.7mph
19) 0.05m - 20(7:12/m) 126/139bpm 1cal 8.34/8.47mph
20) 0.06m - 1:00(17:58/m) 127/141bpm 7cal 3.34/5.99mph
21) 0.05m - 20(6:16/m) 128/142bpm 1cal 9.57/10.29mph
22) 0.06m - 1:00(15:35/m) 132/145bpm 8cal 3.85/6.8mph
23) 0.61m - 6:21(10:25/m) 133/141bpm 52cal 5.76/6.22mph
18:14 4 4 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 20 1:00 20 1:00 20 1:00 20 1:00 20 1:00 6:21
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 43 | 43 | 11:20 | 95 78-112 | 1077 | 154 122-162 | 0/0 |
0.13 | 1:26 | 44 | 11:43 | 117 114-122 | 1370 | 158 156-160 | 1/0 |
0.19 | 2:10 | 43 | 11:31 | 122 121-123 | 1406 | 158 158-158 | 0/0 |
0.25 | 2:56 | 46 | 12:16 | 118 117-119 | 1447 | 159 158-160 | 0/1 |
0.31 | 3:39 | 43 | 11:34 | 119 117-120 | 1376 | 159 158-160 | 0/1 |
0.38 | 4:18 | 39 | 10:23 | 116 115-118 | 1205 | 160 158-162 | 0/1 |
0.44 | 5:02 | 44 | 11:43 | 116 114-117 | 1358 | 160 158-160 | 1/0 |
0.50 | 5:44 | 42 | 11:15 | 117 116-118 | 1316 | 160 158-162 | 0/1 |
0.56 | 6:25 | 41 | 11:02 | 119 118-120 | 1313 | 161 160-164 | 0/0 |
0.63 | 7:06 | 40 | 10:46 | 119 119-120 | 1281 | 164 162-166 | 3/0 |
0.69 | 7:46 | 40 | 10:39 | 121 119-122 | 1289 | 164 162-166 | 0/1 |
0.75 | 8:26 | 41 | 10:50 | 119 116-121 | 1289 | 166 164-166 | 0/6 |
0.81 | 9:08 | 41 | 11:00 | 116 115-117 | 1276 | 164 162-166 | 0/3 |
0.88 | 9:48 | 40 | 10:43 | 119 117-120 | 1276 | 163 162-166 | 0/2 |
0.94 | 10:28 | 40 | 10:38 | 121 120-122 | 1286 | 164 162-166 | 0/2 |
1.00 | 11:07 | 39 | 10:31 | 123 122-123 | 1294 | 166 166-166 | 0/1 |
1.06 | 11:45 | 38 | 10:06 | 123 122-123 | 1243 | 167 166-168 | 0/0 |
1.13 | 12:19 | 34 | 9:03 | 123 121-124 | 1114 | 167 166-168 | 0/4 |
1.19 | 12:58 | 39 | 10:18 | 121 118-123 | 1246 | 169 168-170 | 0/4 |
1.25 | 13:35 | 38 | 10:01 | 114 112-117 | 1143 | 168 166-172 | 0/8 |
1.31 | 14:13 | 38 | 10:13 | 112 110-113 | 1144 | 165 162-166 | 0/5 |
1.38 | 14:53 | 39 | 10:27 | 122 115-128 | 1274 | 162 160-164 | 0/0 |
1.44 | 15:32 | 39 | 10:30 | 128 128-130 | 1343 | 164 162-166 | 0/1 |
1.50 | 16:11 | 39 | 10:19 | 131 130-133 | 1352 | 165 164-166 | 0/0 |
1.56 | 16:49 | 39 | 10:20 | 129 128-130 | 1334 | 165 164-166 | 1/0 |
1.63 | 18:35 | 1:46 +7 | 28:12 | 115 99-133 | 3244 | 139 122-166 | 1/0 |
1.69 | 19:39 | 1:04 | 17:07 | 108 102-119 | 1848 | 135 108-172 | 3/0 |
1.75 | 20:17 | 38 | 10:03 | 130 121-138 | 1306 | 170 168-170 | 3/0 |
1.81 | 20:57 | 40 | 10:46 | 144 141-145 | 1551 | 168 166-170 | 5/0 |
1.88 | 22:35 | 1:38 | 26:04 | 125 99-146 | 3258 | 170 164-182 | 3/0 |
1.94 | 23:12 | 37 | 9:48 | 124 113-133 | 1214 | 168 166-170 | 4/0 |
2.00 | 23:48 | 36 | 9:43 | 139 135-142 | 1351 | 166 166-166 | 2/0 |
2.06 | 24:31 | 42 | 11:19 | 144 142-146 | 1630 | 161 122-166 | 4/0 |
2.13 | 25:54 | 1:23 | 22:08 | 119 105-138 | 2634 | 154 118-172 | 2/0 |
2.19 | 26:29 | 36 | 9:28 | 134 127-141 | 1269 | 171 168-174 | 2/0 |
2.25 | 27:08 | 39 | 10:19 | 146 143-148 | 1505 | 169 168-170 | 3/0 |
2.31 | 28:06 | 58 | 15:32 | 135 118-149 | 2096 | 131 122-170 | 2/0 |
2.38 | 28:51 | 45 | 11:55 | 117 108-129 | 1394 | 147 106-172 | 1/1 |
2.44 | 29:27 | 36 | 9:42 | 136 131-140 | 1320 | 169 168-170 | 0/0 |
2.50 | 30:02 | 35 | 9:14 | 144 140-148 | 1330 | 169 168-170 | 0/0 |
2.56 | 30:41 | 39 | 10:29 | 147 142-148 | 1540 | 162 122-170 | 0/0 |
2.63 | 31:40 | 59 | 15:42 | 126 114-140 | 1979 | 122 108-188 | 1/0 |
2.69 | 32:34 | 54 | 14:23 | 132 117-143 | 1898 | 149 102-192 | 1/0 |
2.75 | 33:11 | 37 | 9:45 | 128 111-144 | 1249 | 153 110-196 | 0/0 |
2.81 | 34:16 | 1:05 | 17:25 | 128 117-141 | 2229 | 114 104-122 | 0/0 |
2.88 | 34:59 | 43 | 11:35 | 132 125-139 | 1529 | 159 112-198 | 1/0 |
2.94 | 35:43 | 44 | 11:42 | 123 112-139 | 1438 | 163 110-202 | 0/0 |
3.00 | 36:48 | 1:04 | 17:09 | 125 113-138 | 2143 | 124 112-162 | 1/0 |
3.06 | 37:12 | 25 | 6:39 | 132 116-145 | 878 | 181 122-208 | 0/0 |
3.13 | 38:16 | 1:03 | 16:56 | 128 116-142 | 2167 | 118 108-160 | 0/1 |
3.19 | 38:55 | 39 | 10:27 | 125 122-130 | 1307 | 166 166-166 | 0/0 |
3.25 | 39:35 | 40 | 10:41 | 130 129-131 | 1390 | 162 160-164 | 1/0 |
3.31 | 40:18 | 43 | 11:26 | 129 128-130 | 1476 | 160 160-162 | 0/1 |
3.38 | 40:58 | 40 | 10:40 | 130 129-131 | 1387 | 161 160-162 | 1/1 |
3.44 | 41:37 | 39 | 10:21 | 133 132-134 | 1377 | 164 162-166 | 0/1 |
3.50 | 42:15 | 38 | 10:11 | 136 135-138 | 1385 | 166 166-166 | 0/0 |
3.56 | 42:51 | 36 | 9:35 | 139 138-139 | 1333 | 166 166-166 | 0/0 |
3.63 | 43:30 | 39 | 10:18 | 140 139-140 | 1442 | 166 164-166 | 0/2 |
3.69 | 44:05 | 35 | 9:22 | 141 140-141 | 1322 | 167 166-168 | 1/0 |
3.73 | 44:30 | 25 | 10:19 | 139 138-140 | 1433 | 167 166-168 | 0/1 |
Elevation
Asc 60m,
Range 42m, Flat prediction 42:24
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
42 2.3% | 13:09 |
See your biggest climbs |
Cadence
156 (208 max)
Stride Length: 86cm
Run: 77.2%
Walk: 22.8%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:26 | 10:26 | 50.12 |
5km | 36:19 | 11:41 | 50.32 |
5M | 1:01:17 | 12:15 | 48.80 |
10km | 1:17:50 | 12:32 | 48.16 |
10M | 2:11:22 | 13:08 | 47.16 |
Half | 2:56:48 | 13:30 | 45.85 |
20M | 4:41:36 | 14:05 | 45.48 |
Mara | 6:19:00 | 14:28 | 44.88 |
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