Tue 12th Mar 2019 at 6:00pm by Malcolm Down
Run > Intervals
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Time
1:17:25
-
Miles 7.43
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Min/mi 10:25
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Pacing
14%
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WAVA
41.28
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Stride(cm)
97
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Cals
617
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Cadence
160
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BPM
123
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%MHR
78.6
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B/mi 1277
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Asc(m)
197
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Hillscore
9
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Surface
Road
Notes & Comments
Split Summary
8 x 700m approx 1 min rest
1) 0.71km - 2:41(3:47/km)
2) 0.72km - 2:39(3:43/km)
3) 0.71km - 2:38(3:42/km)
4) 0.72km - 2:37(3:39/km)
5) 0.7km - 2:37(3:44/km)
6) 0.7km - 2:39(3:46/km)
7) 0.71km - 2:40(3:45/km)
8) 0.71km - 2:43(3:49/km)
8 x 700m approx 1 min rest
1) 0.71km - 2:41(3:47/km)
2) 0.72km - 2:39(3:43/km)
3) 0.71km - 2:38(3:42/km)
4) 0.72km - 2:37(3:39/km)
5) 0.7km - 2:37(3:44/km)
6) 0.7km - 2:39(3:46/km)
7) 0.71km - 2:40(3:45/km)
8) 0.71km - 2:43(3:49/km)
5:55 5:33 15:39 2:41 1:05 2:39 1:01 2:38 59 2:37 1:01 2:37 1:01 2:39 1:01 2:40 1:01 2:43 10:38 5:00 6:11 5
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:09 | 1:09 | 9:12 | 120 115-127 | 1103 | 164 160-186 | 1/2 |
0.25 | 2:14 | 1:05 | 8:37 | 122 118-126 | 1051 | 164 162-166 | 1/1 |
0.38 | 3:17 | 1:03 | 8:28 | 120 118-123 | 1015 | 163 158-164 | 0/2 |
0.50 | 4:21 | 1:04 | 8:34 | 115 110-119 | 985 | 161 160-162 | 0/6 |
0.63 | 6:00 | 1:38 | 13:07 | 118 110-124 | 1549 | 159 142-162 | 6/1 |
0.75 | 7:09 | 1:09 | 9:11 | 116 107-122 | 1066 | 159 156-164 | 4/0 |
0.88 | 8:18 | 1:10 | 9:18 | 128 121-131 | 1191 | 161 158-164 | 3/1 |
1.00 | 9:23 | 1:05 | 8:38 | 129 122-132 | 1114 | 162 160-164 | 3/1 |
1.13 | 10:27 | 1:04 | 8:32 | 124 123-127 | 1058 | 164 162-166 | 1/2 |
1.25 | 11:34 | 1:07 | 8:56 | 127 125-129 | 1134 | 163 160-168 | 3/1 |
1.38 | 12:54 | 1:20 | 10:41 | 118 109-129 | 1261 | 158 108-168 | 2/1 |
1.50 | 14:24 | 1:29 | 11:56 | 128 123-134 | 1527 | 148 106-162 | 4/1 |
1.63 | 20:21 | 5:57 | 47:39 | 111 72-145 | 5290 | 124 84-172 | 1/2 |
1.75 | 22:38 | 2:17 | 18:15 | 121 97-150 | 2209 | 144 96-174 | 1/1 |
1.88 | 27:04 | 4:26 | 35:30 | 118 85-144 | 4189 | 113 38-174 | 4/2 |
2.00 | 28:04 | 1:00 | 8:00 | 127 102-140 | 1016 | 169 166-176 | 9/0 |
2.13 | 28:45 | 41 | 5:25 | 134 127-141 | 726 | 165 164-168 | 0/10 |
2.25 | 29:33 | 48 | 6:24 | 143 141-148 | 914 | 165 162-168 | 3/4 |
2.38 | 31:16 | 1:43 | 13:47 | 129 106-153 | 1779 | 154 120-174 | 3/1 |
2.50 | 32:03 | 46 | 6:12 | 141 122-153 | 873 | 167 162-172 | 7/3 |
2.63 | 32:44 | 41 | 5:29 | 143 137-145 | 785 | 163 162-164 | 0/9 |
2.75 | 33:30 | 46 | 6:10 | 143 141-145 | 882 | 165 164-170 | 5/1 |
2.88 | 35:09 | 1:39 | 13:09 | 131 110-143 | 1723 | 160 102-174 | 7/2 |
3.00 | 35:53 | 44 | 5:50 | 136 122-148 | 794 | 164 162-168 | 2/4 |
3.13 | 36:36 | 43 | 5:43 | 132 123-139 | 755 | 163 162-166 | 0/10 |
3.25 | 38:10 | 1:35 | 12:37 | 136 125-152 | 1716 | 157 120-168 | 6/0 |
3.38 | 39:01 | 51 | 6:44 | 137 124-146 | 923 | 168 164-172 | 9/1 |
3.50 | 39:42 | 41 | 5:30 | 141 139-143 | 775 | 164 162-168 | 0/7 |
3.63 | 40:24 | 42 | 5:40 | 141 139-142 | 799 | 166 164-172 | 0/5 |
3.75 | 41:59 | 1:34 | 12:35 | 133 118-144 | 1673 | 165 120-174 | 5/2 |
3.88 | 42:49 | 50 | 6:38 | 151 134-165 | 1002 | 168 164-172 | 10/0 |
4.00 | 43:31 | 42 | 5:39 | 159 141-167 | 899 | 165 164-166 | 0/9 |
4.13 | 44:17 | 46 | 6:07 | 128 120-136 | 783 | 166 164-168 | 3/4 |
4.25 | 45:56 | 1:39 | 13:11 | 115 93-136 | 1516 | 167 120-174 | 4/2 |
4.38 | 46:43 | 47 | 6:16 | 124 113-132 | 778 | 168 162-172 | 8/2 |
4.50 | 47:25 | 42 | 5:36 | 113 109-119 | 632 | 164 164-166 | 0/11 |
4.63 | 48:40 | 1:15 | 10:03 | 120 118-123 | 1206 | 166 162-170 | 5/0 |
4.75 | 49:54 | 1:14 | 9:50 | 112 90-133 | 1102 | 168 120-172 | 7/2 |
4.88 | 50:37 | 43 | 5:48 | 110 108-113 | 638 | 166 162-172 | 2/5 |
5.00 | 51:21 | 43 | 5:47 | 113 110-119 | 654 | 166 164-172 | 1/8 |
5.13 | 52:59 | 1:39 | 13:10 | 112 87-122 | 1474 | 160 120-174 | 6/1 |
5.25 | 53:50 | 51 | 6:47 | 113 95-130 | 767 | 169 164-172 | 10/0 |
5.38 | 54:34 | 43 | 5:47 | 109 108-110 | 630 | 164 162-164 | 0/10 |
5.50 | 55:18 | 45 | 5:58 | 111 108-115 | 663 | 167 162-172 | 3/4 |
5.63 | 59:33 | 4:15 | 33:59 | 86 55-113 | 2923 | 153 120-166 | 4/2 |
5.75 | 1:02:45 | 3:11 | 25:32 | 102 63-124 | 2604 | 151 120-166 | 3/5 |
5.88 | 1:03:47 | 1:03 | 8:20 | 109 87-123 | 908 | 167 160-170 | 1/4 |
6.00 | 1:04:51 | 1:03 | 8:28 | 127 115-131 | 1075 | 165 162-168 | 0/3 |
6.13 | 1:05:53 | 1:02 | 8:15 | 131 130-135 | 1080 | 166 166-168 | 0/1 |
6.25 | 1:06:55 | 1:02 | 8:18 | 133 131-136 | 1103 | 166 164-170 | 1/1 |
6.38 | 1:07:53 | 58 | 7:48 | 132 129-137 | 1029 | 167 164-168 | 1/2 |
6.50 | 1:08:56 | 1:03 | 8:25 | 132 130-133 | 1112 | 166 162-168 | 0/5 |
6.63 | 1:09:55 | 58 | 7:47 | 131 121-137 | 1021 | 166 160-172 | 0/5 |
6.75 | 1:10:55 | 1:00 | 8:01 | 141 134-149 | 1131 | 168 166-168 | 5/2 |
6.87 | 1:11:56 | 1:00 | 8:04 | 147 142-150 | 1185 | 166 164-168 | 3/0 |
7.00 | 1:13:09 | 1:14 | 9:50 | 140 133-146 | 1376 | 163 156-166 | 1/0 |
7.12 | 1:14:13 | 1:03 | 8:27 | 127 122-133 | 1072 | 165 162-168 | 2/3 |
7.25 | 1:15:52 | 1:39 | 13:12 | 131 120-135 | 1730 | 158 106-168 | 2/1 |
7.37 | 1:17:09 | 1:18 | 10:20 | 101 89-117 | 1044 | 120 120-120 | 1/2 |
7.43 | 1:17:24 | 15 | 4:37 | 86 85-86 | 397 | 120 120-120 | 0/0 |
Heart
123/167max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 197m,
Range 35m, Flat prediction 1:25:04
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
16 1.3% | 9:12 |
11 5.2% | 5:46 |
11 7.9% | 5:43 |
11 3.1% | 5:28 |
11 6.0% | 5:39 |
11 4.1% | 5:18 |
See your biggest climbs |
Cadence
160 (186 max)
Stride Length: 97cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 88.0 | 165 | 7.2 | 1:08:07 | 9:29 |
Walk | 10.8 | 109 | 0.2 | 8:21 | 34:00 |
Still | 1.2 | - | - | 56 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:14 | 9:14 | 40.99 |
5km | 30:43 | 9:53 | 41.85 |
5M | 50:52 | 10:10 | 41.44 |
10km | 1:04:03 | 10:18 | 41.30 |
10M | 1:46:04 | 10:36 | 41.28 |
Half | 2:21:13 | 10:47 | 40.77 |
20M | 3:41:09 | 11:03 | 41.25 |
Mara | 4:54:26 | 11:14 | 41.31 |
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