Tue 19th Mar 2019 at 6:00pm by MattT

Run > Intervals

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Time
40:06
Miles
5.68
Min/mi
7:04
Pacing
79%
WAVA
63.86
Stride(cm)
128
Cals
473
Cadence
178
BPM
138
%MHR
76.6
B/mi
974
Asc(m)
164
Hillscore
8
Surface
Road

Notes & Comments

TRP 3 x 1/2/3/2/1 min with 1 min recoveries

Split Summary
===
1) 0.17m - 1:03(6:13/m) 89/99bpm 5cal 9.64/10.65mph
2) 0.11m - 58(8:28/m) 105/109bpm 6cal 7.08/7.01mph
3) 0.32m - 2:01(6:15/m) 107/112bpm 14cal 9.61/11.52mph
4) 0.12m - 1:01(8:17/m) 108/112bpm 7cal 7.25/8.81mph
5) 0.47m - 3:06(6:39/m) 119/131bpm 29cal 9.02/10.37mph
6) 0.1m - 56(9:40/m) 132/143bpm 10cal 6.21/7.93mph
7) 0.31m - 2:00(6:28/m) 136/145bpm 25cal 9.27/10.14mph
8) 0.1m - 1:00(9:49/m) 137/141bpm 12cal 6.11/9.23mph
9) 0.17m - 1:05(6:26/m) 143/147bpm 14cal 9.33/10.16mph
10) 0.1m - 1:01(9:48/m) 137/142bpm 12cal 6.12/9.35mph
11) 0.15m - 1:00(6:40/m) 137/145bpm 12cal 9/10.69mph
12) 0.13m - 1:04(8:28/m) 136/140bpm 12cal 7.09/8.22mph
13) 0.33m - 2:00(6:01/m) 144/148bpm 26cal 9.97/10.94mph
14) 0.11m - 1:03(9:11/m) 141/146bpm 13cal 6.53/9.48mph
15) 0.51m - 3:02(5:56/m) 137/143bpm 35cal 10.12/12mph
16) 0.14m - 1:25(10:12/m) 151/160bpm 19cal 5.88/11.81mph
17) 0.33m - 2:03(6:11/m) 150/159bpm 28cal 9.69/10.33mph
18) 0.11m - 59(9:13/m) 154/161bpm 14cal 6.52/9.56mph
19) 0.17m - 1:01(5:49/m) 146/149bpm 13cal 10.33/10.48mph
20) 0.1m - 1:01(10:21/m) 147/151bpm 12cal 5.8/10.44mph
21) 0.33m - 2:03(6:09/m) 149/152bpm 28cal 9.76/11.37mph
22) 0.11m - 1:05(10:01/m) 149/152bpm 13cal 5.99/9.62mph
23) 0.49m - 3:03(6:16/m) 155/160bpm 44cal 9.58/10.5mph
24) 0.11m - 1:00(8:49/m) 158/162bpm 15cal 6.81/9.75mph
25) 0.33m - 2:01(6:06/m) 150/160bpm 27cal 9.84/10.23mph
26) 0.07m - 56(13:08/m) 152/159bpm 12cal 4.57/9.5mph
27) 0.17m - 1:02(6:02/m) 155/160bpm 14cal 9.94/10.12mph
28) 0.01m - 11(12:38/m) 158/159bpm 2cal 4.75/9.75mph

1:03 58 2:01 1:01 3:06 56 2:00 1:00 1:05 1:01 1:00 1:04 2:00 1:03 3:02 1:25 2:03 59 1:01 1:01 2:03 1:05 3:03 1:00 2:01 56 1:02 11

Pin Map

0mi in 0

Pace

20%

13%

14%

36%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	24	24 +2	6:30	79 71-92	514	186 178-190	3/0
0.13	48	23	6:11	94 92-97	581	180 178-186	0/1
0.19	1:18	30 +2	8:00	99 95-104	792	177 172-180	0/3
0.25	1:47	29	7:46	106 104-108	823	173 172-174	0/0
0.31	2:14	27	7:12	107 104-110	770	175 172-182	0/2
0.38	2:34	20	5:24	107 105-111	577	181 180-182	0/1
0.44	2:57	23	6:05	107 106-109	651	183 178-188	3/0
0.50	3:22	25	6:39	105 103-107	698	177 176-178	3/1
0.56	3:49	27	7:12	106 104-110	763	176 174-178	1/1
0.63	4:13	25	6:35	109 107-110	717	175 172-178	1/2
0.69	4:46	33	8:46	108 107-111	948	174 172-174	1/2
0.75	5:16	30	7:58	110 107-113	877	174 174-176	1/0
0.81	5:37	21	5:39	116 113-119	656	179 178-180	1/0
0.88	6:00	23	6:07	119 117-122	727	179 178-180	4/4
0.94	6:25	24	6:31	117 113-120	763	179 176-180	1/2
1.00	6:48	23	6:16	112 108-115	701	178 176-180	0/4
1.06	7:14	25	6:47	116 115-118	788	180 178-182	0/1
1.13	7:44	31	8:08	125 118-129	1017	177 174-182	2/0
1.19	8:10	26	6:49	128 125-131	872	178 176-180	1/0
1.25	8:46	37	9:48	129 124-134	1264	173 168-178	1/0
1.31	9:17	30	8:05	139 133-143	1124	178 174-186	2/0
1.38	9:41	24	6:25	137 135-142	879	181 178-184	0/0
1.44	10:06	25	6:37	136 132-137	900	179 178-182	1/0
1.50	10:30	25	6:36	130 126-133	858	179 178-180	3/0
1.56	10:55	25	6:34	139 137-141	913	180 178-182	0/0
1.63	11:27	32	8:28	137 133-139	1159	177 168-182	1/1
1.69	12:00	33	8:55	138 134-141	1229	173 172-174	1/0
1.75	12:25	25	6:45	143 138-147	965	179 174-182	0/0
1.81	12:51	25	6:44	145 142-147	977	179 178-180	3/0
1.88	13:17	26	6:56	141 140-142	977	179 178-180	2/0
1.94	13:55	38	10:16	137 131-141	1406	172 166-174	0/3
2.00	14:24	29	7:37	139 137-142	1059	177 174-184	1/1
2.06	14:49	25	6:40	140 135-144	934	183 180-186	5/0
2.13	15:16	27	7:11	133 129-136	955	180 180-180	4/0
2.19	15:47	32	8:24	134 131-136	1126	173 166-180	5/1
2.25	16:18	31	8:11	138 137-140	1130	174 174-174	1/1
2.31	16:42	24	6:19	144 137-147	909	180 174-182	2/2
2.38	17:02	20	5:20	145 142-147	773	179 178-180	0/7
2.44	17:22	21	5:30	145 142-148	798	181 178-186	0/4
2.50	17:46	23	6:14	146 141-148	911	183 178-186	5/0
2.56	18:10	24	6:30	142 141-144	923	180 178-182	4/1
2.63	18:46	36	9:31	142 139-145	1351	174 166-182	6/1
2.69	19:17	31	8:20	142 137-146	1182	173 170-174	6/0
2.75	19:41	24	6:20	135 130-140	855	178 172-182	3/0
2.81	20:06	26	6:49	132 131-134	899	183 182-184	1/2
2.88	20:28	22	5:54	136 134-139	802	183 178-188	0/2
2.94	20:50	21	5:42	137 135-139	781	181 180-184	1/1
3.00	21:12	23	6:04	140 136-141	850	182 178-184	4/0
3.06	21:35	22	6:00	137 136-139	822	178 176-180	0/8
3.13	21:56	21	5:33	138 134-141	765	180 176-182	0/3
3.19	22:16	20	5:24	140 134-143	755	178 176-180	0/8
3.25	22:53	37	9:48	146 140-152	1430	176 162-180	3/0
3.31	23:31	38	10:14	153 148-159	1565	173 168-174	2/1
3.38	24:00	28	7:35	156 154-157	1184	175 174-176	0/1
3.44	24:23	24	6:22	147 142-157	936	178 176-180	0/7
3.50	24:47	23	6:14	147 146-148	917	179 176-182	0/6
3.56	25:12	25	6:37	148 146-150	978	180 178-182	4/2
3.63	25:31	20	5:18	150 148-151	796	181 180-182	0/2
3.69	25:58	27	7:11	157 153-161	1129	179 172-182	0/0
3.75	26:33	35	9:13	157 149-161	1448	174 172-174	0/4
3.81	27:00	27	7:17	146 143-149	1064	177 174-186	0/0
3.88	27:22	22	5:45	146 146-147	839	183 180-186	0/1
3.94	27:42	20	5:28	145 144-147	792	180 178-184	0/1
4.00	28:16	34	9:04	144 141-147	1306	176 168-180	2/1
4.06	28:52	36	9:34	149 146-151	1426	174 170-180	3/1
4.13	29:15	23	6:03	148 148-149	896	182 180-184	0/2
4.19	29:39	24	6:19	149 148-152	942	180 178-182	2/1
4.25	30:01	22	5:53	149 147-150	876	178 178-180	1/3
4.31	30:26	25	6:37	149 148-151	986	179 178-180	1/0
4.38	30:49	24	6:17	149 147-150	936	179 176-180	0/2
4.44	31:25	36	9:30	148 145-152	1407	175 168-182	3/5
4.50	31:59	34	9:01	149 147-153	1343	174 172-180	4/1
4.56	32:22	23	6:09	152 147-160	934	181 180-182	0/7
4.62	32:46	24	6:32	158 155-160	1031	180 178-180	1/0
4.69	33:08	22	5:46	155 154-156	893	182 180-184	2/1
4.75	33:31	23	6:14	155 154-155	966	181 180-182	1/0
4.81	33:58	27	7:07	154 149-158	1095	187 180-190	1/1
4.87	34:23	25	6:43	155 152-158	1041	183 180-184	1/1
4.94	34:46	23	6:05	157 156-158	956	182 180-186	2/0
5.00	35:17	31	8:15	159 156-162	1312	176 138-188	2/0
5.06	35:48	31	8:20	158 156-161	1317	169 166-174	1/2
5.12	36:16	28	7:34	156 151-161	1182	181 174-190	2/2
5.19	36:38	22	5:44	145 142-151	832	182 180-182	0/0
5.25	36:59	21	5:40	147 145-151	833	185 184-186	1/0
5.31	37:20	21	5:35	154 148-160	859	184 182-186	1/1
5.38	37:43	23	6:15	150 148-153	938	187 182-190	1/2
5.44	38:18	34 +5	9:11	151 147-152	1386	179 158-186	2/2
5.50	39:02	44	11:45	152 144-159	1785	172 164-178	1/1
5.56	39:29	27	7:09	154 149-160	1101	188 182-194	3/0
5.63	39:50	22	5:47	153 149-157	885	186 182-188	3/0
5.68	40:15	25	7:31	158 157-159	1188	185 184-188	1/1

Heart

138/162max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 164m, Range 51m, Flat prediction 39:03

Elevation Graph

Biggest Climbs (m)	Min/mi
22 1.4%	7:32
20 5.4%	7:20
16 6.6%	7:50
11 3.0%	7:35
10 4.8%	6:53
See your biggest climbs

Cadence

178 (194 max) Stride Length: 128cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.6	178	5.7	40:06	7:04
Walk	0.4	135	0	9	35:12

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:25	5:42	55.53%	More
800m	2:55	5:53	62.32%	More
1km	4:02	6:29	59.09%	More
Mile	6:26	6:26	63.30%	More
5k	21:17	6:51	65.01%	More
5 miles	35:05	7:01	64.10%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:16	6:16	64.94
5km	21:03	6:47	65.74
5M	35:00	7:00	64.24
10km	44:08	7:06	63.56
10M	1:13:23	7:20	63.12
Half	1:37:56	7:29	62.05
20M	2:33:54	7:42	62.57
Mara	3:25:22	7:50	62.52

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