Tue 2nd Apr 2019 at 5:00am by pjlovr25
Run > Intervals
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Time
46:33
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Miles 4.26
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Min/mi 10:56
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Pacing
56%
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WAVA
44.50
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Stride(cm)
90
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Cals
397
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Cadence
164
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BPM
143
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%MHR
76.6
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B/mi 1565
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Asc(m)
63
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Surface
Road
Notes & Comments
12x 1:30 on, 1:30 off
===
1) 0.1m - 1:30(14:44/m) 101/108bpm 9cal 4.07/5.07mph
2) 0.1m - 1:00(10:00/m) 116/132bpm 7cal 6/5.95mph
3) 0.04m - 30(13:57/m) 120/130bpm 3cal 4.3/5.97mph
4) 0.1m - 1:00(9:51/m) 124/134bpm 8cal 6.09/6.43mph
5) 0.03m - 30(14:34/m) 130/140bpm 3cal 4.12/6.05mph
6) 0.11m - 1:00(8:54/m) 135/153bpm 8cal 6.74/8.6mph
7) 0.03m - 30(15:00/m) 144/152bpm 5cal 4/7.2mph
8) 0.02m - 12(10:07/m) 126/129bpm 1cal 5.93/6.22mph
9) 0m - 2(10:45/m) 129/129bpm 5.58/6.03mph
10) 0.01m - 1:48(2:36:11/m) 121/136bpm 13cal 0.38/5.09mph
11) 0.19m - 1:30(7:43/m) 145/165bpm 14cal 7.77/7.91mph
12) 0.09m - 1:30(15:49/m) 138/165bpm 12cal 3.79/7.91mph
13) 0.2m - 1:30(7:40/m) 154/171bpm 15cal 7.83/8.41mph
14) 0.09m - 1:30(15:57/m) 143/171bpm 13cal 3.76/7.81mph
15) 0.2m - 1:30(7:33/m) 154/170bpm 15cal 7.94/8.64mph
16) 0.09m - 1:30(16:11/m) 141/170bpm 12cal 3.71/8.01mph
17) 0.2m - 1:30(7:28/m) 157/173bpm 15cal 8.03/8.56mph
18) 0.1m - 1:30(15:37/m) 148/175bpm 13cal 3.84/8.18mph
19) 0.2m - 1:30(7:22/m) 161/173bpm 16cal 8.15/8.81mph
20) 0.09m - 1:30(15:50/m) 146/173bpm 12cal 3.79/8.91mph
21) 0.2m - 1:30(7:26/m) 157/170bpm 15cal 8.07/8.87mph
22) 0.1m - 1:30(15:06/m) 143/171bpm 12cal 3.97/7.93mph
23) 0.21m - 1:30(7:06/m) 156/171bpm 15cal 8.44/9.16mph
24) 0.1m - 1:30(14:55/m) 145/173bpm 12cal 4.02/8.58mph
25) 0.21m - 1:30(7:07/m) 161/173bpm 15cal 8.43/8.87mph
26) 0.09m - 1:30(16:17/m) 147/173bpm 12cal 3.68/8.58mph
27) 0.19m - 1:30(7:51/m) 158/175bpm 15cal 7.64/9.1mph
28) 0.1m - 1:30(14:45/m) 149/174bpm 13cal 4.07/7.37mph
29) 0.2m - 1:30(7:20/m) 161/175bpm 15cal 8.18/8.87mph
30) 0.09m - 1:30(16:05/m) 150/175bpm 13cal 3.73/8.52mph
31) 0.21m - 1:30(7:10/m) 159/172bpm 15cal 8.37/8.85mph
32) 0.09m - 1:30(16:13/m) 148/172bpm 12cal 3.7/8.39mph
33) 0.21m - 1:30(7:06/m) 163/175bpm 15cal 8.45/9.35mph
34) 0.1m - 1:30(15:10/m) 149/176bpm 13cal 3.95/8.37mph
35) 0.13m - 2:31(20:01/m) 117/130bpm 11cal 3/3.67mph
===
1) 0.1m - 1:30(14:44/m) 101/108bpm 9cal 4.07/5.07mph
2) 0.1m - 1:00(10:00/m) 116/132bpm 7cal 6/5.95mph
3) 0.04m - 30(13:57/m) 120/130bpm 3cal 4.3/5.97mph
4) 0.1m - 1:00(9:51/m) 124/134bpm 8cal 6.09/6.43mph
5) 0.03m - 30(14:34/m) 130/140bpm 3cal 4.12/6.05mph
6) 0.11m - 1:00(8:54/m) 135/153bpm 8cal 6.74/8.6mph
7) 0.03m - 30(15:00/m) 144/152bpm 5cal 4/7.2mph
8) 0.02m - 12(10:07/m) 126/129bpm 1cal 5.93/6.22mph
9) 0m - 2(10:45/m) 129/129bpm 5.58/6.03mph
10) 0.01m - 1:48(2:36:11/m) 121/136bpm 13cal 0.38/5.09mph
11) 0.19m - 1:30(7:43/m) 145/165bpm 14cal 7.77/7.91mph
12) 0.09m - 1:30(15:49/m) 138/165bpm 12cal 3.79/7.91mph
13) 0.2m - 1:30(7:40/m) 154/171bpm 15cal 7.83/8.41mph
14) 0.09m - 1:30(15:57/m) 143/171bpm 13cal 3.76/7.81mph
15) 0.2m - 1:30(7:33/m) 154/170bpm 15cal 7.94/8.64mph
16) 0.09m - 1:30(16:11/m) 141/170bpm 12cal 3.71/8.01mph
17) 0.2m - 1:30(7:28/m) 157/173bpm 15cal 8.03/8.56mph
18) 0.1m - 1:30(15:37/m) 148/175bpm 13cal 3.84/8.18mph
19) 0.2m - 1:30(7:22/m) 161/173bpm 16cal 8.15/8.81mph
20) 0.09m - 1:30(15:50/m) 146/173bpm 12cal 3.79/8.91mph
21) 0.2m - 1:30(7:26/m) 157/170bpm 15cal 8.07/8.87mph
22) 0.1m - 1:30(15:06/m) 143/171bpm 12cal 3.97/7.93mph
23) 0.21m - 1:30(7:06/m) 156/171bpm 15cal 8.44/9.16mph
24) 0.1m - 1:30(14:55/m) 145/173bpm 12cal 4.02/8.58mph
25) 0.21m - 1:30(7:07/m) 161/173bpm 15cal 8.43/8.87mph
26) 0.09m - 1:30(16:17/m) 147/173bpm 12cal 3.68/8.58mph
27) 0.19m - 1:30(7:51/m) 158/175bpm 15cal 7.64/9.1mph
28) 0.1m - 1:30(14:45/m) 149/174bpm 13cal 4.07/7.37mph
29) 0.2m - 1:30(7:20/m) 161/175bpm 15cal 8.18/8.87mph
30) 0.09m - 1:30(16:05/m) 150/175bpm 13cal 3.73/8.52mph
31) 0.21m - 1:30(7:10/m) 159/172bpm 15cal 8.37/8.85mph
32) 0.09m - 1:30(16:13/m) 148/172bpm 12cal 3.7/8.39mph
33) 0.21m - 1:30(7:06/m) 163/175bpm 15cal 8.45/9.35mph
34) 0.1m - 1:30(15:10/m) 149/176bpm 13cal 3.95/8.37mph
35) 0.13m - 2:31(20:01/m) 117/130bpm 11cal 3/3.67mph
1:30 1:00 30 1:00 30 1:00 30 12 2 1:48 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 2:31
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. |
---|---|---|---|---|---|---|---|
0.06 | 54 | 54 | 14:31 | 98 75-107 | 1423 | 143 140-146 | 0/0 |
0.13 | 1:43 | 48 | 12:56 | 105 100-111 | 1358 | 154 136-182 | 0/2 |
0.19 | 2:22 | 39 | 10:25 | 119 110-125 | 1240 | 181 180-184 | 0/1 |
0.25 | 3:07 | 45 | 11:53 | 122 112-132 | 1450 | 165 138-184 | 1/1 |
0.31 | 3:43 | 37 | 9:47 | 125 118-129 | 1223 | 182 178-186 | 1/1 |
0.38 | 4:31 | 48 | 12:42 | 130 118-140 | 1651 | 154 138-180 | 1/0 |
0.44 | 5:05 | 34 | 9:10 | 128 119-136 | 1174 | 184 174-206 | 0/0 |
0.50 | 5:44 | 39 | 10:19 | 146 136-152 | 1505 | 192 136-206 | 1/1 |
0.56 | 8:06 | 2:22 | 37:52 | 120 102-148 | 4543 | 146 106-200 | 1/1 |
0.63 | 8:36 | 30 | 8:07 | 133 118-143 | 1079 | 198 194-200 | 1/0 |
0.69 | 9:05 | 28 | 7:32 | 153 145-158 | 1153 | 197 196-198 | 1/0 |
0.75 | 9:33 | 28 | 7:34 | 162 159-165 | 1225 | 197 194-200 | 1/1 |
0.81 | 10:34 | 1:01 | 16:16 | 143 126-164 | 2326 | 138 132-178 | 2/0 |
0.88 | 11:17 | 43 | 11:33 | 126 119-140 | 1456 | 153 134-202 | 2/1 |
0.94 | 11:46 | 28 | 7:33 | 149 141-157 | 1125 | 198 196-200 | 1/0 |
1.00 | 12:13 | 27 | 7:19 | 165 160-167 | 1207 | 201 198-204 | 1/0 |
1.06 | 12:53 | 40 | 10:44 | 166 156-171 | 1780 | 167 132-204 | 1/0 |
1.13 | 13:55 | 1:02 | 16:26 | 137 124-155 | 2252 | 133 132-134 | 1/0 |
1.19 | 14:27 | 32 | 8:35 | 136 120-149 | 1168 | 190 128-206 | 1/0 |
1.25 | 14:55 | 28 | 7:34 | 156 150-162 | 1180 | 198 198-200 | 1/1 |
1.31 | 15:23 | 28 | 7:28 | 166 162-169 | 1240 | 201 198-204 | 1/1 |
1.38 | 16:14 | 50 | 13:26 | 157 139-170 | 2110 | 150 134-206 | 1/1 |
1.44 | 17:07 | 53 | 14:07 | 129 121-136 | 1820 | 143 130-206 | 1/1 |
1.50 | 17:36 | 29 | 7:48 | 147 137-155 | 1146 | 198 196-200 | 0/1 |
1.56 | 18:04 | 28 | 7:31 | 162 156-167 | 1217 | 201 198-204 | 2/0 |
1.63 | 18:32 | 28 | 7:28 | 171 168-173 | 1277 | 202 200-204 | 2/1 |
1.69 | 19:31 | 59 | 15:38 | 155 135-174 | 2424 | 140 132-204 | 1/0 |
1.75 | 20:16 | 45 | 12:03 | 137 132-150 | 1652 | 155 130-202 | 2/0 |
1.81 | 20:44 | 28 | 7:25 | 159 151-164 | 1179 | 198 198-200 | 2/0 |
1.88 | 21:12 | 28 | 7:29 | 168 165-171 | 1258 | 201 200-202 | 1/1 |
1.94 | 21:42 | 30 | 7:59 | 172 169-173 | 1372 | 191 136-210 | 0/0 |
2.00 | 22:43 | 1:01 | 16:24 | 147 130-168 | 2410 | 133 112-136 | 0/1 |
2.06 | 23:21 | 38 | 10:10 | 135 128-149 | 1372 | 162 132-202 | 0/1 |
2.13 | 23:49 | 27 | 7:14 | 156 149-162 | 1128 | 204 198-218 | 1/2 |
2.19 | 24:17 | 28 | 7:27 | 167 163-169 | 1244 | 200 196-202 | 0/1 |
2.25 | 24:55 | 39 | 10:19 | 165 155-171 | 1702 | 158 126-202 | 1/1 |
2.31 | 25:55 | 1:00 | 15:56 | 136 127-153 | 2168 | 134 132-136 | 0/2 |
2.38 | 26:27 | 32 | 8:27 | 139 124-154 | 1175 | 192 130-206 | 0/2 |
2.44 | 26:54 | 27 | 7:14 | 158 155-163 | 1143 | 203 200-206 | 0/1 |
2.50 | 27:19 | 25 | 6:44 | 166 163-169 | 1119 | 205 204-206 | 1/1 |
2.56 | 27:59 | 40 | 10:43 | 165 151-172 | 1767 | 166 136-210 | 0/1 |
2.63 | 28:56 | 57 | 15:12 | 136 126-149 | 2068 | 136 132-138 | 0/2 |
2.69 | 29:26 | 30 | 7:58 | 141 126-158 | 1123 | 183 124-214 | 0/2 |
2.75 | 29:52 | 26 | 6:53 | 163 159-164 | 1123 | 202 200-206 | 2/0 |
2.81 | 30:19 | 27 | 7:13 | 168 165-171 | 1211 | 202 194-210 | 1/2 |
2.88 | 31:03 | 44 | 11:47 | 165 151-173 | 1943 | 151 132-200 | 1/1 |
2.94 | 32:03 | 1:00 | 15:57 | 135 125-150 | 2153 | 137 132-200 | 0/1 |
3.00 | 32:31 | 28 | 7:36 | 144 132-154 | 1094 | 200 198-202 | 1/1 |
3.06 | 33:03 | 31 | 8:23 | 161 155-169 | 1349 | 199 194-202 | 1/1 |
3.13 | 33:32 | 29 | 7:38 | 171 168-175 | 1305 | 201 200-204 | 1/1 |
3.19 | 34:27 | 55 | 14:43 | 156 141-174 | 2295 | 140 132-198 | 1/0 |
3.25 | 35:13 | 46 | 12:19 | 135 129-146 | 1662 | 150 132-202 | 1/0 |
3.31 | 35:41 | 28 | 7:27 | 157 149-164 | 1170 | 201 198-204 | 1/1 |
3.38 | 36:08 | 27 | 7:12 | 168 164-171 | 1211 | 206 200-212 | 1/1 |
3.44 | 36:36 | 28 | 7:28 | 173 171-175 | 1293 | 198 178-202 | 1/0 |
3.50 | 37:37 | 1:02 | 16:25 | 154 136-173 | 2528 | 134 130-142 | 0/1 |
3.56 | 38:18 | 41 | 10:50 | 137 127-153 | 1485 | 164 132-204 | 0/1 |
3.63 | 38:45 | 27 | 7:14 | 158 154-163 | 1143 | 202 200-206 | 0/2 |
3.69 | 39:12 | 27 | 7:11 | 167 163-170 | 1199 | 204 198-218 | 1/0 |
3.75 | 39:44 | 32 | 8:29 | 171 169-172 | 1449 | 182 134-204 | 1/1 |
3.81 | 40:47 | 1:03 | 16:43 | 149 133-167 | 2490 | 133 132-138 | 1/0 |
3.88 | 41:23 | 37 | 9:44 | 142 130-156 | 1383 | 178 128-204 | 0/0 |
3.94 | 41:49 | 25 | 6:47 | 163 159-168 | 1105 | 203 202-204 | 1/0 |
4.00 | 42:15 | 26 | 6:57 | 171 167-173 | 1190 | 207 202-222 | 1/1 |
4.06 | 42:51 | 36 | 9:35 | 173 164-176 | 1657 | 176 134-204 | 1/1 |
4.13 | 43:50 | 59 | 15:47 | 146 131-164 | 2305 | 132 130-136 | 1/0 |
4.19 | 44:56 | 1:06 | 17:37 | 125 119-130 | 2202 | 129 126-132 | 2/0 |
4.25 | 46:18 | 1:22 | 21:54 | 113 109-119 | 2475 | 125 120-138 | 1/0 |
4.26 | 46:33 | 15 | 20:34 | 110 107-113 | 2262 | 125 124-126 | 0/1 |
Heart
143/176max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 63m,
Range 20m, Flat prediction 46:33
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
164 (222 max)
Stride Length: 90cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 47.4 | 197 | 2.9 | 22:03 | 7:42 |
Walk | 51.1 | 133 | 1.4 | 23:46 | 17:00 |
Still | 1.6 | - | - | 44 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:53 | 8:53 | 48.28 |
5km | 32:27 | 10:27 | 46.18 |
5M | 55:54 | 11:11 | 43.67 |
10km | 1:11:40 | 11:32 | 42.62 |
10M | 2:03:26 | 12:21 | 40.65 |
Half | 2:48:04 | 12:50 | 38.94 |
20M | 4:32:34 | 13:38 | 37.69 |
Mara | 6:11:06 | 14:10 | 36.61 |
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