Sun 7th Apr 2019 at 2:00pm by RFJ
Run > Intervals
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Time
36:32
-
Miles 4.49
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Min/mi 8:08
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Pacing
81%
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WAVA
58.41
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Stride(cm)
112
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Cals
642
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Cadence
177
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BPM
155
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%MHR
90.8
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B/mi 1263
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Asc(m)
43
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.87m - 8:05(9:20/m) 141/153bpm 642cal
2) 0.1m - 40(6:37/m) 150/157bpm
3) 0.08m - 48(10:35/m) 142/154bpm
4) 0.22m - 1:23(6:19/m) 153/164bpm
5) 0.09m - 1:02(11:04/m) 150/165bpm
6) 0.3m - 1:56(6:33/m) 155/168bpm
7) 0.1m - 1:02(10:47/m) 155/167bpm
8) 0.39m - 2:36(6:38/m) 162/172bpm
9) 0.08m - 52(10:22/m) 165/175bpm
10) 0.39m - 2:35(6:36/m) 168/176bpm
11) 0.1m - 1:02(10:02/m) 163/172bpm
12) 0.29m - 1:55(6:33/m) 166/173bpm
13) 0.1m - 1:05(10:42/m) 162/168bpm
14) 0.2m - 1:19(6:30/m) 161/174bpm
15) 0.08m - 54(11:10/m) 167/174bpm
16) 0.11m - 39(6:00/m) 160/164bpm
17) 0.1m - 1:09(11:20/m) 152/165bpm
18) 0.89m - 7:30(8:28/m) 159/164bpm
Pryamids 150/300/450/600/600/450/300/150 m off 150 m rec
===
1) 0.87m - 8:05(9:20/m) 141/153bpm 642cal
2) 0.1m - 40(6:37/m) 150/157bpm
3) 0.08m - 48(10:35/m) 142/154bpm
4) 0.22m - 1:23(6:19/m) 153/164bpm
5) 0.09m - 1:02(11:04/m) 150/165bpm
6) 0.3m - 1:56(6:33/m) 155/168bpm
7) 0.1m - 1:02(10:47/m) 155/167bpm
8) 0.39m - 2:36(6:38/m) 162/172bpm
9) 0.08m - 52(10:22/m) 165/175bpm
10) 0.39m - 2:35(6:36/m) 168/176bpm
11) 0.1m - 1:02(10:02/m) 163/172bpm
12) 0.29m - 1:55(6:33/m) 166/173bpm
13) 0.1m - 1:05(10:42/m) 162/168bpm
14) 0.2m - 1:19(6:30/m) 161/174bpm
15) 0.08m - 54(11:10/m) 167/174bpm
16) 0.11m - 39(6:00/m) 160/164bpm
17) 0.1m - 1:09(11:20/m) 152/165bpm
18) 0.89m - 7:30(8:28/m) 159/164bpm
Pryamids 150/300/450/600/600/450/300/150 m off 150 m rec
8:05 40 48 1:23 1:02 1:56 1:02 2:36 52 2:35 1:02 1:55 1:05 1:19 54 39 1:09 7:30
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 34 | 34 | 9:00 | 120 112-125 | 1080 | 170 60-178 | 1/0 |
0.13 | 1:08 | 34 | 9:09 | 119 115-122 | 1089 | 174 174-178 | 1/0 |
0.19 | 1:43 | 35 | 9:25 | 128 120-134 | 1206 | 174 174-178 | 1/0 |
0.25 | 2:20 | 37 | 9:49 | 139 134-146 | 1364 | 173 172-174 | 2/0 |
0.31 | 2:53 | 33 | 8:51 | 151 147-153 | 1337 | 172 172-172 | 1/0 |
0.38 | 3:28 | 34 | 9:11 | 147 146-148 | 1349 | 175 172-178 | 0/1 |
0.44 | 4:03 | 35 | 9:17 | 149 147-151 | 1382 | 174 174-174 | 0/0 |
0.50 | 4:36 | 33 | 8:50 | 147 146-150 | 1299 | 175 174-178 | 0/1 |
0.56 | 5:12 | 36 | 9:42 | 147 146-148 | 1425 | 175 174-178 | 1/0 |
0.63 | 5:47 | 35 | 9:13 | 149 149-151 | 1373 | 174 174-174 | 1/0 |
0.69 | 6:22 | 35 | 9:18 | 149 146-152 | 1386 | 174 174-176 | 0/1 |
0.75 | 6:57 | 35 | 9:25 | 143 139-146 | 1348 | 175 174-178 | 0/1 |
0.81 | 7:33 | 36 | 9:39 | 142 140-145 | 1369 | 175 170-178 | 0/1 |
0.88 | 8:07 | 34 | 9:02 | 147 145-150 | 1328 | 178 174-192 | 1/1 |
0.94 | 8:32 | 25 | 6:34 | 149 145-154 | 977 | 188 186-194 | 1/0 |
1.00 | 9:04 | 32 | 8:31 | 152 144-156 | 1296 | 172 160-186 | 0/2 |
1.06 | 9:38 | 34 | 9:07 | 135 125-141 | 1231 | 171 162-188 | 0/1 |
1.13 | 10:02 | 24 | 6:21 | 143 140-150 | 907 | 187 186-188 | 0/0 |
1.19 | 10:26 | 24 | 6:27 | 156 150-163 | 1005 | 187 186-188 | 0/0 |
1.25 | 10:48 | 23 | 6:00 | 163 163-164 | 979 | 185 182-188 | 1/0 |
1.31 | 11:30 | 42 | 11:04 | 154 140-165 | 1705 | 164 158-186 | 1/0 |
1.38 | 12:05 | 35 | 9:19 | 146 140-148 | 1360 | 173 162-188 | 0/1 |
1.44 | 12:28 | 23 | 6:06 | 147 138-153 | 897 | 187 186-188 | 0/2 |
1.50 | 12:51 | 24 | 6:21 | 150 147-153 | 953 | 187 184-188 | 0/0 |
1.56 | 13:16 | 25 | 6:36 | 155 148-164 | 1024 | 185 184-188 | 0/0 |
1.63 | 13:40 | 24 | 6:20 | 165 163-167 | 1046 | 184 184-184 | 0/0 |
1.69 | 14:15 | 35 | 9:23 | 161 147-168 | 1512 | 172 160-184 | 2/0 |
1.75 | 14:55 | 40 | 10:37 | 151 149-153 | 1603 | 167 160-188 | 1/0 |
1.81 | 15:19 | 24 | 6:30 | 150 148-153 | 976 | 186 186-188 | 0/3 |
1.88 | 15:43 | 24 | 6:21 | 153 143-163 | 972 | 186 186-188 | 0/0 |
1.94 | 16:08 | 25 | 6:38 | 165 163-166 | 1093 | 186 186-188 | 0/0 |
2.00 | 16:32 | 24 | 6:29 | 166 165-167 | 1076 | 186 186-188 | 0/0 |
2.06 | 16:59 | 26 | 7:01 | 169 167-171 | 1186 | 186 186-186 | 2/0 |
2.13 | 17:22 | 24 | 6:16 | 171 170-172 | 1073 | 186 186-188 | 1/0 |
2.19 | 17:59 | 37 | 9:49 | 170 164-175 | 1669 | 171 160-186 | 0/2 |
2.25 | 18:32 | 33 | 8:47 | 156 152-163 | 1371 | 176 166-188 | 0/0 |
2.31 | 18:56 | 24 | 6:21 | 158 153-162 | 1004 | 187 186-188 | 0/0 |
2.38 | 19:19 | 23 | 6:12 | 165 162-167 | 1024 | 186 186-188 | 0/0 |
2.44 | 19:45 | 26 | 6:53 | 173 167-176 | 1192 | 186 186-186 | 1/0 |
2.50 | 20:10 | 25 | 6:39 | 173 172-175 | 1151 | 186 186-186 | 1/0 |
2.56 | 20:37 | 27 | 7:19 | 172 171-174 | 1259 | 186 182-186 | 0/2 |
2.63 | 21:01 | 24 | 6:27 | 172 169-173 | 1110 | 182 160-184 | 0/1 |
2.69 | 21:43 | 41 | 10:59 | 164 158-168 | 1800 | 163 160-168 | 0/0 |
2.75 | 22:11 | 28 | 7:34 | 155 153-158 | 1173 | 180 168-188 | 0/0 |
2.81 | 22:35 | 24 | 6:21 | 160 154-167 | 1016 | 186 186-188 | 1/0 |
2.88 | 23:01 | 26 | 6:57 | 170 167-172 | 1180 | 186 182-188 | 1/0 |
2.94 | 23:27 | 27 | 7:06 | 173 172-173 | 1228 | 182 180-184 | 0/1 |
3.00 | 23:50 | 23 | 6:06 | 170 166-172 | 1037 | 183 180-184 | 0/2 |
3.06 | 24:29 | 38 | 10:16 | 165 162-168 | 1693 | 165 160-184 | 0/0 |
3.13 | 25:03 | 35 | 9:15 | 157 152-162 | 1453 | 173 164-196 | 0/0 |
3.19 | 25:26 | 22 | 5:54 | 153 149-157 | 903 | 187 186-190 | 0/0 |
3.25 | 25:52 | 26 | 7:01 | 161 153-170 | 1130 | 186 184-186 | 2/0 |
3.31 | 26:16 | 24 | 6:24 | 172 170-174 | 1100 | 184 182-184 | 1/0 |
3.38 | 27:00 | 44 | 11:41 | 169 163-174 | 1974 | 164 156-184 | 0/3 |
3.44 | 27:26 | 26 | 7:00 | 158 154-162 | 1107 | 181 168-188 | 0/0 |
3.50 | 27:48 | 22 | 5:58 | 162 160-164 | 968 | 186 182-186 | 0/0 |
3.56 | 28:28 | 39 | 10:27 | 154 142-165 | 1609 | 165 160-184 | 0/0 |
3.63 | 29:18 | 51 | 13:32 | 150 144-154 | 2030 | 167 162-172 | 2/0 |
3.69 | 29:52 | 34 | 9:01 | 149 148-151 | 1344 | 173 172-178 | 1/1 |
3.75 | 30:24 | 32 | 8:28 | 154 151-156 | 1305 | 177 174-178 | 1/0 |
3.81 | 30:58 | 34 | 9:06 | 159 156-160 | 1448 | 177 174-178 | 1/0 |
3.88 | 31:30 | 32 | 8:39 | 160 159-161 | 1384 | 179 174-184 | 1/0 |
3.94 | 32:00 | 30 | 8:00 | 162 161-164 | 1295 | 180 176-184 | 0/1 |
4.00 | 32:31 | 30 | 8:07 | 163 161-163 | 1322 | 179 174-182 | 0/1 |
4.06 | 33:00 | 29 | 7:44 | 161 161-162 | 1245 | 179 176-184 | 1/0 |
4.13 | 33:31 | 31 | 8:14 | 162 162-163 | 1333 | 179 174-182 | 0/0 |
4.19 | 34:04 | 33 | 8:50 | 162 161-163 | 1431 | 178 176-182 | 1/0 |
4.25 | 34:35 | 31 | 8:14 | 162 161-162 | 1334 | 179 174-180 | 0/1 |
4.31 | 35:04 | 29 | 7:48 | 161 159-162 | 1257 | 177 174-178 | 0/2 |
4.38 | 35:33 | 29 | 7:42 | 158 157-159 | 1218 | 178 174-178 | 0/1 |
4.44 | 36:02 | 29 | 7:44 | 157 157-159 | 1214 | 178 174-184 | 0/2 |
4.49 | 36:27 | 25 | 8:02 | 159 159-159 | 1277 | 178 176-178 | 0/1 |
Elevation
Asc 43m,
Range 7m, Flat prediction 36:32
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
177 (196 max)
Stride Length: 112cm
Run: 99.9%
Walk: 0.1%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:26 | 7:26 | 57.75 |
5km | 24:44 | 7:58 | 59.07 |
5M | 40:57 | 8:11 | 58.10 |
10km | 51:33 | 8:18 | 57.63 |
10M | 1:25:22 | 8:32 | 57.53 |
Half | 1:53:40 | 8:41 | 56.73 |
20M | 2:58:00 | 8:54 | 57.40 |
Mara | 3:56:59 | 9:03 | 57.49 |
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