Wed 30th Jan 2019 at 5:00am by ZORBAX65
Run > Intervals
- Good
- v cold
- Follow User
- 0 ๐
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Time
1:11:44
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Miles 8.08
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Min/mi 8:53
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Pacing
70%
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WAVA
56.66
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Stride(cm)
110
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Cals
739
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Cadence
165
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BPM
143
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%MHR
81.8
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B/mi 1271
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Asc(m)
144
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Hillscore
2
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Surface
Road
Notes & Comments
2000 mt x 3 + 1000 mt x 1 + 500 mt x 2 Collana
===
1) 1km - 5:03(5:03/km) 156/172bpm 63cal 11.87/12.9kmph
2) 1km - 5:33(5:33/km) 151/173bpm 67cal 10.82/12.83kmph
3) 1km - 6:26(6:26/km) 140/150bpm 71cal 9.33/11.49kmph
4) 0.2km - 1:18(6:40/km) 140/143bpm 14cal 9/11.42kmph
5) 0.93km - 4:38(4:59/km) 139/145bpm 49cal 12.03/12.83kmph
6) 0.94km - 4:33(4:51/km) 144/151bpm 51cal 12.37/13.37kmph
7) 0.29km - 2:20(8:12/km) 143/154bpm 25cal 7.32/12.73kmph
8) 0.95km - 4:30(4:45/km) 147/151bpm 52cal 12.63/13.47kmph
9) 0.94km - 4:33(4:49/km) 145/149bpm 50cal 12.48/13.07kmph
10) 0.27km - 2:41(9:58/km) 137/148bpm 24cal 6.02/12.87kmph
11) 0.94km - 4:31(4:49/km) 140/147bpm 43cal 12.48/13.2kmph
12) 0.95km - 4:31(4:45/km) 142/145bpm 46cal 12.63/13.4kmph
13) 0.27km - 2:27(9:09/km) 135/145bpm 19cal 6.56/12.6kmph
14) 0.94km - 4:21(4:38/km) 140/149bpm 41cal 12.95/13.87kmph
15) 0.22km - 2:31(11:27/km) 130/142bpm 15cal 5.24/12.5kmph
16) 0.47km - 2:02(4:19/km) 138/141bpm 18cal 13.87/14.44kmph
17) 0.09km - 1:00(11:04/km) 133/140bpm 7cal 5.42/14.51kmph
18) 0.46km - 2:04(4:28/km) 134/146bpm 14cal 13.41/14.08kmph
19) 0.16km - 1:14(7:46/km) 136/141bpm 9cal 7.73/13.1kmph
20) 1km - 5:27(5:27/km) 152/174bpm 61cal 10.99/13.07kmph
===
1) 1km - 5:03(5:03/km) 156/172bpm 63cal 11.87/12.9kmph
2) 1km - 5:33(5:33/km) 151/173bpm 67cal 10.82/12.83kmph
3) 1km - 6:26(6:26/km) 140/150bpm 71cal 9.33/11.49kmph
4) 0.2km - 1:18(6:40/km) 140/143bpm 14cal 9/11.42kmph
5) 0.93km - 4:38(4:59/km) 139/145bpm 49cal 12.03/12.83kmph
6) 0.94km - 4:33(4:51/km) 144/151bpm 51cal 12.37/13.37kmph
7) 0.29km - 2:20(8:12/km) 143/154bpm 25cal 7.32/12.73kmph
8) 0.95km - 4:30(4:45/km) 147/151bpm 52cal 12.63/13.47kmph
9) 0.94km - 4:33(4:49/km) 145/149bpm 50cal 12.48/13.07kmph
10) 0.27km - 2:41(9:58/km) 137/148bpm 24cal 6.02/12.87kmph
11) 0.94km - 4:31(4:49/km) 140/147bpm 43cal 12.48/13.2kmph
12) 0.95km - 4:31(4:45/km) 142/145bpm 46cal 12.63/13.4kmph
13) 0.27km - 2:27(9:09/km) 135/145bpm 19cal 6.56/12.6kmph
14) 0.94km - 4:21(4:38/km) 140/149bpm 41cal 12.95/13.87kmph
15) 0.22km - 2:31(11:27/km) 130/142bpm 15cal 5.24/12.5kmph
16) 0.47km - 2:02(4:19/km) 138/141bpm 18cal 13.87/14.44kmph
17) 0.09km - 1:00(11:04/km) 133/140bpm 7cal 5.42/14.51kmph
18) 0.46km - 2:04(4:28/km) 134/146bpm 14cal 13.41/14.08kmph
19) 0.16km - 1:14(7:46/km) 136/141bpm 9cal 7.73/13.1kmph
20) 1km - 5:27(5:27/km) 152/174bpm 61cal 10.99/13.07kmph
5:03 5:33 6:26 1:18 4:38 4:33 2:20 4:30 4:33 2:41 4:31 4:31 2:27 4:21 2:31 2:02 1:00 2:04 1:14 5:27
Pin Map |
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Min/mi0
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Cad.0
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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 | 1:10 | 1:10 | 9:22 | 142 139-145 | 1330 | 161 156-164 | 5/0 |
0.25 | 2:14 | 1:04 | 8:30 | 141 136-163 | 1199 | 163 160-166 | 3/3 |
0.38 | 3:14 | 1:00 | 8:00 | 165 160-169 | 1320 | 164 162-166 | 4/3 |
0.50 | 4:10 | 56 | 7:26 | 168 164-170 | 1248 | 164 162-168 | 0/6 |
0.63 | 5:06 | 56 | 7:29 | 170 167-172 | 1271 | 165 164-166 | 0/5 |
0.75 | 6:04 | 59 | 7:48 | 170 165-173 | 1326 | 166 164-170 | 0/5 |
0.88 | 7:03 | 58 | 7:46 | 150 137-170 | 1164 | 164 162-166 | 1/5 |
1.00 | 8:20 | 1:17 | 10:19 | 146 138-159 | 1507 | 165 164-166 | 2/2 |
1.13 | 9:28 | 1:09 | 9:08 | 146 144-148 | 1334 | 164 162-166 | 3/0 |
1.25 | 10:43 | 1:14 | 9:53 | 146 142-149 | 1444 | 165 162-168 | 0/1 |
1.38 | 11:57 | 1:15 | 9:58 | 144 132-150 | 1436 | 164 162-168 | 1/4 |
1.50 | 13:05 | 1:08 | 9:02 | 139 135-142 | 1255 | 165 162-168 | 4/2 |
1.63 | 14:05 | 1:00 | 8:02 | 141 140-144 | 1132 | 164 162-170 | 1/0 |
1.75 | 15:40 | 1:34 | 12:36 | 138 131-147 | 1738 | 153 114-164 | 1/5 |
1.88 | 17:08 | 1:28 | 11:44 | 140 135-147 | 1643 | 162 122-168 | 3/0 |
2.00 | 18:28 | 1:21 | 10:44 | 140 137-142 | 1503 | 157 104-172 | 1/2 |
2.13 | 19:27 | 58 | 7:45 | 136 133-142 | 1055 | 171 170-174 | 2/1 |
2.25 | 20:28 | 1:01 | 8:11 | 138 136-140 | 1130 | 172 170-174 | 2/3 |
2.38 | 21:26 | 58 | 7:43 | 139 137-142 | 1072 | 171 168-174 | 2/6 |
2.50 | 22:32 | 1:06 | 8:47 | 141 139-143 | 1238 | 172 170-174 | 4/1 |
2.63 | 23:29 | 57 | 7:37 | 143 141-145 | 1090 | 173 172-176 | 2/0 |
2.75 | 24:28 | 59 | 7:56 | 143 141-145 | 1134 | 173 170-174 | 1/3 |
2.88 | 25:20 | 52 | 6:57 | 142 140-145 | 987 | 172 170-174 | 2/5 |
3.00 | 26:26 | 1:05 | 8:40 | 144 142-145 | 1249 | 172 170-176 | 3/1 |
3.13 | 27:21 | 56 | 7:28 | 145 143-149 | 1082 | 174 172-178 | 2/0 |
3.25 | 29:01 | 1:40 | 13:17 | 142 128-153 | 1887 | 145 98-176 | 0/1 |
3.38 | 30:18 | 1:16 | 10:11 | 146 138-154 | 1487 | 164 156-174 | 3/2 |
3.50 | 31:15 | 57 | 7:38 | 146 138-150 | 1114 | 173 172-174 | 0/1 |
3.63 | 32:08 | 54 | 7:10 | 150 148-151 | 1075 | 174 172-178 | 1/5 |
3.75 | 33:05 | 56 | 7:28 | 148 147-150 | 1106 | 174 172-178 | 3/2 |
3.88 | 34:05 | 1:01 | 8:04 | 146 142-149 | 1178 | 174 172-176 | 5/0 |
4.00 | 35:05 | 1:00 | 8:02 | 146 143-149 | 1172 | 174 172-176 | 0/1 |
4.13 | 36:02 | 56 | 7:30 | 145 143-149 | 1087 | 173 172-176 | 1/4 |
4.25 | 36:56 | 55 | 7:19 | 144 141-147 | 1053 | 173 172-178 | 2/2 |
4.38 | 37:56 | 1:00 | 7:57 | 146 144-148 | 1160 | 175 172-178 | 4/0 |
4.50 | 38:54 | 58 | 7:47 | 142 133-148 | 1105 | 175 172-176 | 0/0 |
4.63 | 40:42 | 1:48 | 14:25 | 137 121-147 | 1974 | 143 110-174 | 0/1 |
4.75 | 42:13 | 1:31 | 12:08 | 132 116-148 | 1602 | 143 108-176 | 2/1 |
4.88 | 43:12 | 58 | 7:46 | 143 129-147 | 1111 | 174 172-178 | 0/1 |
5.00 | 44:05 | 54 | 7:10 | 142 139-146 | 1018 | 174 170-178 | 2/6 |
5.13 | 45:06 | 1:01 | 8:06 | 143 141-145 | 1159 | 175 172-178 | 2/1 |
5.25 | 46:06 | 1:00 | 7:57 | 142 140-144 | 1130 | 175 174-178 | 4/0 |
5.38 | 47:04 | 58 | 7:45 | 143 141-145 | 1108 | 175 172-178 | 0/1 |
5.50 | 47:57 | 53 | 7:03 | 140 138-144 | 988 | 174 170-178 | 1/5 |
5.63 | 48:56 | 59 | 7:51 | 141 139-144 | 1106 | 175 172-178 | 2/2 |
5.75 | 49:56 | 1:01 | 8:05 | 143 139-145 | 1157 | 175 174-178 | 4/0 |
5.88 | 51:18 | 1:22 | 10:54 | 141 136-145 | 1537 | 153 102-178 | 0/0 |
6.00 | 52:48 | 1:30 | 12:00 | 132 113-144 | 1584 | 141 102-162 | 0/1 |
6.13 | 54:01 | 1:13 | 9:41 | 138 132-149 | 1336 | 170 122-180 | 2/0 |
6.25 | 54:57 | 56 | 7:28 | 140 139-142 | 1045 | 176 174-178 | 1/1 |
6.38 | 55:46 | 49 | 6:35 | 143 141-144 | 942 | 176 174-178 | 1/4 |
6.50 | 56:41 | 55 | 7:22 | 140 138-144 | 1032 | 179 176-182 | 3/0 |
6.63 | 57:59 | 1:17 | 10:18 | 140 135-142 | 1443 | 157 108-180 | 2/1 |
6.75 | 1:00:08 | 2:09 | 17:15 | 129 112-142 | 2225 | 138 98-218 | 0/1 |
6.87 | 1:00:59 | 51 | 6:46 | 138 137-141 | 933 | 179 176-182 | 1/1 |
7.00 | 1:01:50 | 51 | 6:49 | 138 135-141 | 940 | 179 176-182 | 2/5 |
7.12 | 1:03:18 | 1:28 | 11:47 | 129 113-140 | 1519 | 138 102-182 | 1/3 |
7.25 | 1:04:11 | 52 | 6:58 | 135 120-146 | 941 | 181 174-188 | 3/2 |
7.37 | 1:05:11 | 1:00 | 8:01 | 139 138-141 | 1115 | 181 178-182 | 3/0 |
7.50 | 1:06:47 | 1:36 | 12:50 | 136 129-141 | 1745 | 146 104-182 | 1/1 |
7.62 | 1:08:37 | 1:50 +36 | 14:37 | 139 138-141 | 2032 | 159 104-166 | 3/0 |
7.75 | 1:09:43 | 1:06 | 8:49 | 145 139-174 | 1280 | 167 166-172 | 5/0 |
7.87 | 1:10:49 | 1:06 | 8:47 | 168 162-173 | 1477 | 167 166-170 | 6/0 |
8.00 | 1:12:14 | 1:26 +30 | 11:25 | 164 155-171 | 1873 | 164 122-170 | 1/3 |
8.09 | 1:12:52 | 38 | 7:15 | 160 158-162 | 1159 | 169 166-172 | 3/3 |
Heart
143/174max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 144m,
Range 24m, Flat prediction 1:10:50
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
17 2.5% | 10:52 |
See your biggest climbs |
Cadence
165 (218 max)
Stride Length: 110cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 89.0 | 169 | 7.8 | 1:04:53 | 8:19 |
Walk | 9.4 | 111 | 0.3 | 6:53 | 23:41 |
Still | 1.5 | - | - | 1:06 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:46 | 6:46 | 65.49 |
5km | 24:22 | 7:51 | 61.93 |
5M | 41:42 | 8:20 | 59.00 |
10km | 53:19 | 8:35 | 57.67 |
10M | 1:31:16 | 9:08 | 55.73 |
Half | 2:03:50 | 9:27 | 53.95 |
20M | 3:19:46 | 9:59 | 53.00 |
Mara | 4:31:02 | 10:21 | 52.08 |
Bespoke Fields
Three Things You Saw Today
1 Oggi si doveva recuperare il giorno perso ...sono ancora arrabiato che non sono sceso e forse si poteva
2 cmq oggi scendo e si fa lavoretto fortuna che del gruppo c'รจ Rosario che viene ad aiutarmi inoltr i nuovi
3 mancano all appello Piero e Graziella cmq il lavoro viene svolto e all inizio lo sento le gamme non sono al massimo ma alla fine va e da tempo che un lavoro cosi non lo facevo
2 cmq oggi scendo e si fa lavoretto fortuna che del gruppo c'รจ Rosario che viene ad aiutarmi inoltr i nuovi
3 mancano all appello Piero e Graziella cmq il lavoro viene svolto e all inizio lo sento le gamme non sono al massimo ma alla fine va e da tempo che un lavoro cosi non lo facevo
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