Tue 29th Jan 2019 at 5:00am by Abi G
Run > Intervals
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Time
1:03:01
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Miles 8.10
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Min/mi 7:47
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Pacing
59%
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WAVA
65.12
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Stride(cm)
110
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Cals
730
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Cadence
188
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BPM
142
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%MHR
76.6
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B/mi 1103
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Asc(m)
190
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Hillscore
2
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Surface
Road
Notes & Comments
Early intervals with Dennis from Stantonbury
15min warm up
I did 3 x 8min tempo, 2min jog recovery
Dennis did 10 x 2mins, 90s recovery. It worked really well and I did the last of Dennis’s reps with him as I’d finished. 15ish min warm down.
Quite enjoyed that when I got going.
Split Summary
===
1) 1m - 8:33(8:33/m) 121/130bpm 85cal 7.02/7.87mph
2) 0.78m - 6:29(8:22/m) 128/134bpm 69cal 7.18/7.68mph
3) 1m - 7:08(7:08/m) 145/154bpm 93cal 8.42/8.91mph
4) 0.13m - 54(6:52/m) 157/159bpm 12cal 8.74/8.91mph
5) 0.23m - 1:58(8:29/m) 143/160bpm 24cal 7.07/8.58mph
6) 1m - 6:52(6:52/m) 152/160bpm 94cal 8.73/9.29mph
7) 0.18m - 1:13(6:51/m) 160/162bpm 17cal 8.76/9.16mph
8) 0.24m - 2:00(8:25/m) 149/162bpm 26cal 7.12/9.1mph
9) 1m - 6:53(6:53/m) 159/164bpm 99cal 8.72/9.46mph
10) 0.18m - 1:12(6:39/m) 165/168bpm 17cal 9.03/8.81mph
11) 0.23m - 2:01(8:39/m) 154/170bpm 27cal 6.94/8.85mph
12) 0.11m - 57(8:50/m) 133/143bpm 6cal 6.8/7.45mph
13) 0.3m - 2:02(6:48/m) 153/163bpm 25cal 8.83/8.87mph
14) 1m - 8:33(8:33/m) 136/162bpm 71cal 7.02/8.81mph
15) 0.73m - 6:16(8:38/m) 142/147bpm 65cal 6.95/7.64mph
15min warm up
I did 3 x 8min tempo, 2min jog recovery
Dennis did 10 x 2mins, 90s recovery. It worked really well and I did the last of Dennis’s reps with him as I’d finished. 15ish min warm down.
Quite enjoyed that when I got going.
Split Summary
===
1) 1m - 8:33(8:33/m) 121/130bpm 85cal 7.02/7.87mph
2) 0.78m - 6:29(8:22/m) 128/134bpm 69cal 7.18/7.68mph
3) 1m - 7:08(7:08/m) 145/154bpm 93cal 8.42/8.91mph
4) 0.13m - 54(6:52/m) 157/159bpm 12cal 8.74/8.91mph
5) 0.23m - 1:58(8:29/m) 143/160bpm 24cal 7.07/8.58mph
6) 1m - 6:52(6:52/m) 152/160bpm 94cal 8.73/9.29mph
7) 0.18m - 1:13(6:51/m) 160/162bpm 17cal 8.76/9.16mph
8) 0.24m - 2:00(8:25/m) 149/162bpm 26cal 7.12/9.1mph
9) 1m - 6:53(6:53/m) 159/164bpm 99cal 8.72/9.46mph
10) 0.18m - 1:12(6:39/m) 165/168bpm 17cal 9.03/8.81mph
11) 0.23m - 2:01(8:39/m) 154/170bpm 27cal 6.94/8.85mph
12) 0.11m - 57(8:50/m) 133/143bpm 6cal 6.8/7.45mph
13) 0.3m - 2:02(6:48/m) 153/163bpm 25cal 8.83/8.87mph
14) 1m - 8:33(8:33/m) 136/162bpm 71cal 7.02/8.81mph
15) 0.73m - 6:16(8:38/m) 142/147bpm 65cal 6.95/7.64mph
8:33 6:29 7:08 54 1:58 6:52 1:13 2:00 6:53 1:12 2:01 57 2:02 8:33 6:16
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:08 | 1:08 | 9:03 | 114 101-129 | 1031 | 178 176-184 | 5/0 |
0.25 | 2:13 | 1:05 | 8:40 | 127 123-130 | 1100 | 176 174-178 | 1/4 |
0.38 | 3:17 | 1:04 | 8:35 | 119 116-123 | 1020 | 178 176-182 | 1/4 |
0.50 | 4:24 | 1:07 | 8:54 | 119 115-125 | 1059 | 180 176-184 | 0/3 |
0.63 | 5:28 | 1:04 | 8:35 | 121 118-123 | 1039 | 183 180-186 | 1/2 |
0.75 | 6:29 | 1:01 | 8:05 | 121 119-123 | 979 | 184 178-192 | 1/6 |
0.88 | 7:30 | 1:01 | 8:10 | 125 121-129 | 1021 | 184 178-188 | 1/3 |
1.00 | 8:33 | 1:03 | 8:22 | 124 122-126 | 1038 | 184 180-186 | 2/2 |
1.13 | 9:35 | 1:02 | 8:13 | 128 125-131 | 1051 | 184 180-188 | 6/2 |
1.25 | 10:41 | 1:06 | 8:51 | 131 127-133 | 1160 | 184 180-188 | 1/2 |
1.38 | 11:41 | 1:00 | 8:04 | 128 127-129 | 1032 | 184 182-188 | 0/0 |
1.50 | 12:43 | 1:01 | 8:10 | 128 126-129 | 1045 | 185 180-188 | 2/3 |
1.63 | 13:46 | 1:03 | 8:24 | 125 123-128 | 1050 | 185 182-190 | 5/3 |
1.75 | 14:48 | 1:02 | 8:15 | 127 125-130 | 1048 | 184 180-188 | 1/6 |
1.88 | 16:36 | 1:48 +53 | 14:27 | 120 111-133 | 1734 | 191 182-200 | 2/2 |
2.00 | 17:28 | 52 | 6:55 | 142 134-145 | 983 | 191 190-192 | 2/3 |
2.13 | 18:24 | 56 | 7:28 | 146 143-150 | 1090 | 188 180-192 | 3/8 |
2.25 | 19:19 | 55 | 7:20 | 147 145-149 | 1077 | 188 180-192 | 7/2 |
2.38 | 20:14 | 56 | 7:25 | 148 146-151 | 1099 | 192 190-194 | 5/3 |
2.50 | 21:06 | 52 | 6:55 | 149 147-150 | 1030 | 191 190-194 | 2/4 |
2.63 | 22:00 | 53 | 7:06 | 151 149-152 | 1072 | 192 190-194 | 3/4 |
2.75 | 22:52 | 52 | 6:57 | 153 151-154 | 1064 | 191 190-194 | 6/0 |
2.88 | 23:42 | 50 | 6:43 | 156 153-158 | 1049 | 193 192-194 | 2/3 |
3.00 | 24:46 | 1:04 | 8:33 | 153 142-159 | 1308 | 187 178-198 | 0/0 |
3.13 | 25:47 | 1:01 | 8:04 | 136 132-142 | 1098 | 186 182-196 | 2/5 |
3.25 | 26:42 | 55 | 7:22 | 138 132-147 | 1017 | 191 186-194 | 4/1 |
3.38 | 27:36 | 54 | 7:11 | 150 147-152 | 1078 | 192 188-194 | 2/3 |
3.50 | 28:28 | 52 | 7:00 | 152 150-154 | 1064 | 193 192-194 | 3/5 |
3.63 | 29:22 | 54 | 7:09 | 153 151-154 | 1094 | 193 192-196 | 5/1 |
3.75 | 30:11 | 49 | 6:32 | 153 151-155 | 998 | 194 192-196 | 0/11 |
3.88 | 31:03 | 52 | 6:53 | 155 153-156 | 1066 | 194 192-196 | 2/0 |
4.00 | 31:51 | 49 | 6:29 | 157 156-158 | 1019 | 194 192-194 | 3/2 |
4.13 | 32:41 | 50 | 6:41 | 157 153-160 | 1049 | 194 192-196 | 2/3 |
4.25 | 33:33 | 51 | 6:50 | 159 158-161 | 1088 | 195 194-198 | 2/3 |
4.38 | 34:28 | 56 | 7:26 | 159 151-162 | 1181 | 186 174-196 | 0/4 |
4.50 | 35:32 | 1:04 | 8:31 | 147 144-150 | 1252 | 188 182-196 | 2/1 |
4.63 | 36:25 | 53 | 7:04 | 146 143-147 | 1032 | 191 186-194 | 3/5 |
4.75 | 37:16 | 51 | 6:45 | 154 147-157 | 1041 | 192 190-194 | 0/1 |
4.88 | 38:08 | 52 | 6:53 | 159 158-161 | 1096 | 193 192-196 | 1/1 |
5.00 | 38:59 | 51 | 6:49 | 158 158-159 | 1077 | 193 192-194 | 0/4 |
5.13 | 39:49 | 50 | 6:42 | 159 158-161 | 1065 | 195 192-198 | 1/3 |
5.25 | 40:44 | 55 +2 | 7:22 | 159 158-161 | 1170 | 193 186-196 | 4/0 |
5.38 | 41:38 | 54 | 7:13 | 163 161-164 | 1176 | 194 194-196 | 5/0 |
5.50 | 42:32 | 54 | 7:11 | 163 162-164 | 1171 | 194 192-196 | 2/2 |
5.63 | 43:23 | 51 | 6:47 | 163 163-165 | 1105 | 194 192-196 | 3/0 |
5.75 | 44:16 | 53 | 7:07 | 167 163-170 | 1188 | 192 174-196 | 6/5 |
5.88 | 45:22 | 1:05 | 8:42 | 156 149-166 | 1358 | 185 178-192 | 2/2 |
6.00 | 46:43 | 1:21 +18 | 10:52 | 142 134-147 | 1542 | 185 178-190 | 3/0 |
6.13 | 47:42 | 58 | 7:48 | 132 124-144 | 1029 | 191 186-198 | 3/1 |
6.25 | 48:34 | 53 | 7:02 | 154 147-158 | 1083 | 195 194-196 | 3/2 |
6.38 | 49:25 | 50 | 6:43 | 161 158-162 | 1081 | 195 194-196 | 0/5 |
6.50 | 52:40 | 3:15 +2:15 | 25:58 | 128 117-161 | 3323 | 185 180-194 | 1/0 |
6.63 | 53:49 | 1:10 | 9:18 | 137 134-140 | 1274 | 185 182-188 | 10/0 |
6.75 | 54:57 | 1:08 | 9:01 | 138 137-140 | 1243 | 184 180-188 | 3/4 |
6.87 | 56:01 | 1:04 | 8:32 | 137 135-138 | 1168 | 186 180-190 | 6/0 |
7.00 | 57:03 | 1:02 | 8:19 | 136 133-138 | 1132 | 184 180-186 | 4/2 |
7.12 | 58:08 | 1:05 | 8:39 | 138 136-139 | 1193 | 186 182-188 | 2/6 |
7.25 | 59:09 | 1:01 | 8:07 | 138 137-139 | 1120 | 185 182-186 | 3/3 |
7.37 | 1:00:13 | 1:04 | 8:35 | 140 138-142 | 1202 | 184 178-188 | 4/0 |
7.50 | 1:01:21 | 1:08 | 9:02 | 140 139-141 | 1266 | 184 182-188 | 5/0 |
7.62 | 1:02:24 | 1:03 | 8:27 | 141 140-142 | 1191 | 186 180-188 | 1/1 |
7.75 | 1:03:32 | 1:08 | 9:01 | 140 139-141 | 1263 | 185 182-188 | 3/0 |
7.87 | 1:04:36 | 1:04 | 8:31 | 144 139-147 | 1226 | 185 180-188 | 5/1 |
8.00 | 1:05:38 | 1:02 | 8:19 | 143 139-147 | 1190 | 185 178-186 | 4/0 |
8.10 | 1:06:29 | 51 | 8:30 | 143 139-146 | 1215 | 183 178-190 | 1/4 |
Heart
142/170max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 190m,
Range 42m, Flat prediction 1:02:33
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
11 4.5% | 9:09 |
10 2.4% | 8:38 |
See your biggest climbs |
Cadence
188 (200 max)
Stride Length: 110cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 94.8 | 187 | 8.1 | 1:02:59 | 7:55 |
Walk | 3.4 | 110 | 0 | 2:18 | INF:00:00 |
Still | 0.0 | - | - | 1 | - |
Pause | 1.7 | - | - | 1:11 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:52 | 6:52 | 63.45 |
5km | 22:49 | 7:21 | 66.72 |
5M | 37:47 | 7:33 | 65.71 |
10km | 47:35 | 7:39 | 65.31 |
10M | 1:18:47 | 7:53 | 64.81 |
Half | 1:44:54 | 8:00 | 63.47 |
20M | 2:44:16 | 8:13 | 63.59 |
Mara | 3:38:42 | 8:21 | 63.14 |
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