Wed 13th Feb 2019 at 1:00pm by hellen
Run > Intervals
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Time
58:28
-
Miles 7.86
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Min/mi 7:26
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Pacing
73%
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WAVA
70.74
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Stride(cm)
116
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Cals
749
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Cadence
186
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BPM
173
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%MHR
100.6
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B/mi 1287
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Asc(m)
74
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Surface
Road
Notes & Comments
6x1 Mile 2 min recovery av 6.54mm windy
===
1) 0.37m - 3:48(10:08/m) 134/145bpm 36cal 5.92/6.64mph
2) 1m - 6:55(6:55/m) 168/180bpm 88cal 8.68/9.06mph
3) 0.24m - 2:00(8:27/m) 159/180bpm 23cal 7.1/9.04mph
4) 1m - 6:53(6:53/m) 178/185bpm 92cal 8.71/9.29mph
5) 0.22m - 2:00(9:01/m) 176/188bpm 26cal 6.65/8.5mph
6) 1m - 6:41(6:41/m) 178/184bpm 89cal 8.98/9.37mph
7) 0.23m - 2:00(8:41/m) 178/186bpm 26cal 6.91/9.37mph
8) 1m - 7:00(7:00/m) 183/189bpm 97cal 8.57/9.12mph
9) 0.23m - 2:00(8:38/m) 171/189bpm 25cal 6.95/8.52mph
10) 1m - 6:54(6:54/m) 180/186bpm 93cal 8.7/9.16mph
11) 0.23m - 2:00(8:50/m) 171/186bpm 24cal 6.79/9mph
12) 1m - 6:59(6:59/m) 178/188bpm 92cal 8.59/8.97mph
13) 0.24m - 2:00(8:21/m) 169/176bpm 23cal 7.19/8.52mph
14) 0.07m - 36(8:08/m) 172/173bpm 7cal 7.38/7.01mph
15) 0.02m - 43(32:02/m) 168/173bpm 8cal 1.87/7.01mph
===
1) 0.37m - 3:48(10:08/m) 134/145bpm 36cal 5.92/6.64mph
2) 1m - 6:55(6:55/m) 168/180bpm 88cal 8.68/9.06mph
3) 0.24m - 2:00(8:27/m) 159/180bpm 23cal 7.1/9.04mph
4) 1m - 6:53(6:53/m) 178/185bpm 92cal 8.71/9.29mph
5) 0.22m - 2:00(9:01/m) 176/188bpm 26cal 6.65/8.5mph
6) 1m - 6:41(6:41/m) 178/184bpm 89cal 8.98/9.37mph
7) 0.23m - 2:00(8:41/m) 178/186bpm 26cal 6.91/9.37mph
8) 1m - 7:00(7:00/m) 183/189bpm 97cal 8.57/9.12mph
9) 0.23m - 2:00(8:38/m) 171/189bpm 25cal 6.95/8.52mph
10) 1m - 6:54(6:54/m) 180/186bpm 93cal 8.7/9.16mph
11) 0.23m - 2:00(8:50/m) 171/186bpm 24cal 6.79/9mph
12) 1m - 6:59(6:59/m) 178/188bpm 92cal 8.59/8.97mph
13) 0.24m - 2:00(8:21/m) 169/176bpm 23cal 7.19/8.52mph
14) 0.07m - 36(8:08/m) 172/173bpm 7cal 7.38/7.01mph
15) 0.02m - 43(32:02/m) 168/173bpm 8cal 1.87/7.01mph
3:48 6:55 2:00 6:53 2:00 6:41 2:00 7:00 2:00 6:54 2:00 6:59 2:00 36 43
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 | 9:56 | 126 97-142 | 1251 | 180 174-182 | 0/1 |
0.25 | 2:28 | 1:14 | 9:52 | 140 137-142 | 1381 | 180 178-182 | 0/3 |
0.38 | 3:54 | 1:26 +8 | 11:28 | 140 137-144 | 1606 | 180 174-182 | 0/0 |
0.50 | 5:08 | 1:14 +23 | 9:49 | 149 142-158 | 1462 | 191 180-194 | 0/1 |
0.63 | 6:04 | 56 | 7:27 | 153 140-168 | 1141 | 193 190-196 | 3/0 |
0.75 | 6:57 | 53 | 7:06 | 173 170-175 | 1230 | 189 186-192 | 3/0 |
0.88 | 7:50 | 53 | 7:02 | 174 173-175 | 1225 | 189 186-192 | 1/3 |
1.00 | 8:40 | 50 | 6:42 | 173 172-175 | 1160 | 189 188-190 | 0/1 |
1.13 | 9:34 | 53 | 7:05 | 174 172-175 | 1232 | 190 188-192 | 2/0 |
1.25 | 10:25 | 51 | 6:48 | 177 177-178 | 1204 | 189 186-192 | 2/1 |
1.38 | 11:13 | 49 | 6:30 | 179 177-180 | 1164 | 192 190-194 | 0/2 |
1.50 | 12:45 | 1:31 +29 | 12:09 | 164 147-180 | 1993 | 182 180-192 | 1/1 |
1.63 | 13:48 | 1:03 | 8:27 | 150 148-158 | 1267 | 182 178-188 | 1/1 |
1.75 | 14:41 | 53 | 7:04 | 169 159-174 | 1193 | 190 186-192 | 4/0 |
1.88 | 15:34 | 53 | 7:03 | 175 174-177 | 1235 | 189 186-190 | 1/0 |
2.00 | 16:24 | 50 | 6:43 | 179 177-180 | 1202 | 189 188-190 | 0/1 |
2.13 | 17:13 | 49 | 6:32 | 179 178-180 | 1168 | 190 188-192 | 2/1 |
2.25 | 18:02 | 49 | 6:33 | 180 179-180 | 1179 | 190 188-194 | 2/0 |
2.38 | 18:56 | 54 | 7:14 | 181 181-182 | 1311 | 189 188-190 | 2/0 |
2.50 | 19:48 | 52 | 6:56 | 181 177-183 | 1254 | 189 188-192 | 1/0 |
2.63 | 20:42 | 54 | 7:13 | 184 183-188 | 1327 | 190 184-192 | 2/0 |
2.75 | 21:52 | 1:09 | 9:14 | 179 171-187 | 1652 | 178 174-180 | 1/0 |
2.88 | 22:53 | 1:01 | 8:11 | 165 162-170 | 1350 | 182 176-190 | 0/1 |
3.00 | 23:44 | 51 | 6:50 | 171 169-174 | 1168 | 189 188-190 | 0/2 |
3.13 | 24:34 | 50 | 6:39 | 177 174-179 | 1176 | 189 186-192 | 0/2 |
3.25 | 25:23 | 49 | 6:32 | 179 178-180 | 1168 | 189 186-190 | 0/2 |
3.38 | 26:14 | 51 | 6:51 | 180 178-181 | 1233 | 190 186-192 | 1/2 |
3.50 | 27:07 | 52 | 6:58 | 181 181-182 | 1261 | 189 188-190 | 1/2 |
3.63 | 27:56 | 50 | 6:38 | 182 181-183 | 1206 | 188 186-190 | 2/0 |
3.75 | 28:45 | 49 | 6:31 | 182 180-184 | 1187 | 189 186-190 | 0/1 |
3.88 | 29:38 | 53 | 7:03 | 183 179-185 | 1289 | 187 178-192 | 0/4 |
4.00 | 30:44 | 1:06 | 8:46 | 178 170-184 | 1560 | 179 178-182 | 2/1 |
4.13 | 31:43 | 59 | 7:51 | 171 169-174 | 1341 | 185 180-192 | 4/0 |
4.25 | 32:35 | 53 | 7:01 | 180 176-182 | 1263 | 191 188-192 | 1/0 |
4.38 | 33:26 | 51 | 6:47 | 182 179-184 | 1236 | 189 186-190 | 0/2 |
4.50 | 34:16 | 50 | 6:39 | 184 183-186 | 1224 | 188 186-190 | 2/1 |
4.63 | 35:07 | 51 | 6:47 | 185 183-187 | 1254 | 189 186-192 | 2/0 |
4.75 | 36:03 | 56 | 7:27 | 182 181-183 | 1357 | 188 186-190 | 2/0 |
4.88 | 36:58 | 55 | 7:17 | 185 182-186 | 1348 | 188 186-190 | 1/0 |
5.00 | 37:50 | 53 | 7:01 | 187 186-189 | 1313 | 189 186-190 | 2/0 |
5.13 | 39:17 | 1:27 +30 | 11:32 | 181 168-189 | 2088 | 185 174-192 | 0/0 |
5.25 | 40:24 | 1:07 | 8:56 | 170 168-171 | 1518 | 179 178-182 | 1/2 |
5.38 | 41:21 | 58 | 7:41 | 170 169-174 | 1306 | 185 178-192 | 0/0 |
5.50 | 42:12 | 51 | 6:49 | 177 175-179 | 1206 | 189 188-192 | 0/2 |
5.63 | 43:03 | 51 | 6:46 | 179 178-181 | 1210 | 189 186-190 | 0/2 |
5.75 | 43:53 | 50 | 6:41 | 179 178-180 | 1195 | 189 188-190 | 0/2 |
5.88 | 44:46 | 52 | 7:00 | 181 180-182 | 1267 | 189 188-190 | 1/2 |
6.00 | 45:41 | 56 | 7:24 | 183 180-185 | 1355 | 188 186-190 | 1/2 |
6.13 | 46:33 | 52 | 6:54 | 182 181-184 | 1257 | 189 188-190 | 2/0 |
6.25 | 47:22 | 49 | 6:35 | 182 179-183 | 1200 | 189 186-192 | 0/1 |
6.38 | 48:23 | 1:01 | 8:06 | 181 177-185 | 1465 | 183 178-192 | 1/4 |
6.50 | 49:58 | 1:34 +29 | 12:36 | 166 159-181 | 2091 | 179 176-180 | 1/1 |
6.63 | 50:55 | 58 | 7:43 | 168 162-174 | 1296 | 184 172-190 | 1/0 |
6.75 | 51:48 | 53 | 7:01 | 178 174-179 | 1250 | 188 188-192 | 1/1 |
6.87 | 52:40 | 52 | 6:54 | 180 179-181 | 1241 | 189 186-190 | 1/2 |
7.00 | 53:33 | 53 | 7:07 | 180 180-181 | 1282 | 189 186-192 | 1/1 |
7.12 | 54:27 | 54 | 7:12 | 180 178-182 | 1295 | 188 186-192 | 1/1 |
7.25 | 55:19 | 51 | 6:51 | 182 181-183 | 1248 | 190 186-194 | 2/1 |
7.37 | 56:10 | 51 | 6:49 | 182 179-184 | 1239 | 189 186-192 | 0/4 |
7.50 | 57:38 | 1:28 +38 | 11:43 | 177 167-188 | 2073 | 190 186-192 | 2/1 |
7.62 | 59:24 | 1:47 +47 | 14:13 | 169 159-176 | 2403 | 185 176-192 | 1/0 |
7.75 | 1:00:28 | 1:04 | 8:34 | 171 169-172 | 1465 | 182 180-188 | 2/0 |
7.86 | 1:01:53 | 1:25 | 13:12 | 169 159-173 | 2231 | 162 100-182 | 1/0 |
Heart
173/189max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 74m,
Range 17m, Flat prediction 58:28
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
186 (196 max)
Stride Length: 116cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 94.3 | 186 | 7.9 | 58:11 | 7:50 |
Walk | 0.2 | 101 | 0 | 10 | 44:21 |
Still | 0.2 | - | - | 9 | - |
Pause | 5.2 | - | - | 3:24 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:56 | 5:56 | 76.30 |
5km | 20:52 | 6:43 | 75.81 |
5M | 35:23 | 7:05 | 72.95 |
10km | 45:02 | 7:15 | 71.77 |
10M | 1:16:23 | 7:38 | 69.58 |
Half | 1:43:05 | 7:52 | 67.28 |
20M | 2:44:54 | 8:15 | 66.04 |
Mara | 3:42:32 | 8:30 | 64.73 |
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