Tue 16th Apr 2019 at 7:00pm by Oscar the Grouch
Run > Intervals
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Time
33:48
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Miles 3.59
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Min/mi 9:25
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Pacing
20%
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WAVA
48.64
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Stride(cm)
103
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Cals
401
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Cadence
167
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BPM
150
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%MHR
79.6
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B/mi 1409
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Asc(m)
32
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Surface
Road
Notes & Comments
5 x 1k - long recoveries
Split Summary
===
1) 0.63m - 4:13(6:43/m) 156/181bpm 60cal 8.94/9.2mph
2) 0.11m - 3:27(32:33/m) 120/164bpm 30cal 1.84/9.04mph
3) 0.63m - 3:58(6:21/m) 160/178bpm 57cal 9.45/10.25mph
4) 0.11m - 3:16(28:50/m) 124/168bpm 28cal 2.08/9.1mph
5) 0.63m - 3:55(6:15/m) 165/176bpm 58cal 9.59/10.42mph
6) 0.11m - 3:36(32:14/m) 130/175bpm 32cal 1.86/9.79mph
7) 0.62m - 3:52(6:14/m) 165/179bpm 55cal 9.63/10.65mph
8) 0.12m - 3:44(32:15/m) 127/173bpm 25cal 1.86/9.66mph
9) 0.64m - 3:47(5:54/m) 168/186bpm 56cal 10.17/10.92mph
10) 0m - 1(4:04/m) 178/178bpm 14.76/10.42mph
Split Summary
===
1) 0.63m - 4:13(6:43/m) 156/181bpm 60cal 8.94/9.2mph
2) 0.11m - 3:27(32:33/m) 120/164bpm 30cal 1.84/9.04mph
3) 0.63m - 3:58(6:21/m) 160/178bpm 57cal 9.45/10.25mph
4) 0.11m - 3:16(28:50/m) 124/168bpm 28cal 2.08/9.1mph
5) 0.63m - 3:55(6:15/m) 165/176bpm 58cal 9.59/10.42mph
6) 0.11m - 3:36(32:14/m) 130/175bpm 32cal 1.86/9.79mph
7) 0.62m - 3:52(6:14/m) 165/179bpm 55cal 9.63/10.65mph
8) 0.12m - 3:44(32:15/m) 127/173bpm 25cal 1.86/9.66mph
9) 0.64m - 3:47(5:54/m) 168/186bpm 56cal 10.17/10.92mph
10) 0m - 1(4:04/m) 178/178bpm 14.76/10.42mph
4:13 3:27 3:58 3:16 3:55 3:36 3:52 3:44 3:47 1
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 | 27 | 27 | 7:13 | 103 84-130 | 743 | 171 124-180 | 0/1 |
0.13 | 52 | 25 | 6:41 | 142 135-150 | 950 | 173 172-174 | 0/0 |
0.19 | 1:17 | 25 | 6:42 | 155 150-159 | 1037 | 176 176-178 | 1/1 |
0.25 | 1:42 | 25 | 6:36 | 160 159-160 | 1056 | 174 174-174 | 1/0 |
0.31 | 2:08 | 26 | 6:49 | 165 162-171 | 1125 | 174 172-176 | 0/1 |
0.38 | 2:31 | 24 | 6:22 | 176 171-180 | 1120 | 176 172-180 | 0/0 |
0.44 | 2:57 | 25 | 6:45 | 173 166-177 | 1167 | 170 170-174 | 1/1 |
0.50 | 3:21 | 25 | 6:36 | 171 168-174 | 1128 | 171 170-172 | 1/0 |
0.56 | 3:47 | 25 | 6:42 | 167 166-169 | 1120 | 168 168-168 | 0/1 |
0.63 | 4:12 | 25 | 6:41 | 165 164-166 | 1102 | 167 166-168 | 0/0 |
0.69 | 5:38 | 1:27 | 23:08 | 139 119-164 | 3215 | 115 108-162 | 1/0 |
0.75 | 7:32 | 1:54 | 30:17 | 102 89-120 | 3090 | 116 112-122 | 0/0 |
0.81 | 8:08 | 36 | 9:34 | 122 91-152 | 1166 | 176 122-182 | 1/1 |
0.88 | 8:33 | 25 | 6:43 | 158 151-162 | 1061 | 180 180-180 | 0/0 |
0.94 | 8:56 | 23 | 6:07 | 164 161-167 | 1003 | 182 180-184 | 2/1 |
1.00 | 9:19 | 23 | 6:15 | 169 167-171 | 1057 | 179 176-182 | 0/1 |
1.06 | 9:43 | 23 | 6:14 | 175 170-178 | 1092 | 176 174-178 | 0/1 |
1.13 | 10:07 | 24 | 6:26 | 171 169-175 | 1100 | 178 178-178 | 0/0 |
1.19 | 10:31 | 24 | 6:27 | 170 169-172 | 1096 | 175 174-176 | 1/1 |
1.25 | 10:55 | 24 | 6:29 | 170 168-172 | 1101 | 176 176-178 | 0/1 |
1.31 | 11:19 | 23 | 6:12 | 172 172-172 | 1067 | 176 174-176 | 0/1 |
1.38 | 11:56 | 37 | 9:59 | 168 164-172 | 1676 | 163 118-178 | 0/0 |
1.44 | 13:08 | 1:12 | 19:18 | 143 130-162 | 2761 | 120 106-124 | 1/0 |
1.50 | 14:58 | 1:50 | 29:15 | 108 95-130 | 3159 | 134 108-192 | 0/1 |
1.56 | 15:26 | 28 | 7:32 | 144 116-159 | 1084 | 185 180-192 | 1/0 |
1.63 | 15:51 | 24 | 6:32 | 164 161-167 | 1071 | 181 180-182 | 0/0 |
1.69 | 16:14 | 23 | 6:11 | 169 166-171 | 1046 | 183 182-184 | 2/1 |
1.75 | 16:37 | 23 | 6:11 | 174 173-175 | 1076 | 180 180-180 | 0/0 |
1.81 | 17:01 | 23 | 6:14 | 175 174-176 | 1091 | 180 178-180 | 0/0 |
1.88 | 17:25 | 24 | 6:27 | 175 173-176 | 1129 | 179 178-180 | 0/0 |
1.94 | 17:48 | 23 | 6:12 | 174 173-176 | 1080 | 180 178-182 | 2/1 |
2.00 | 18:11 | 23 | 6:14 | 174 174-175 | 1084 | 180 178-182 | 0/0 |
2.06 | 18:34 | 23 | 6:02 | 172 169-174 | 1037 | 179 178-180 | 0/0 |
2.13 | 19:17 | 43 | 11:28 | 172 166-176 | 1974 | 163 110-178 | 0/0 |
2.19 | 20:31 | 1:14 | 19:42 | 144 132-160 | 2838 | 117 110-124 | 1/0 |
2.25 | 22:33 | 2:02 | 32:31 | 113 99-132 | 3674 | 144 108-194 | 0/1 |
2.31 | 23:01 | 28 | 7:31 | 126 106-161 | 948 | 191 190-192 | 1/1 |
2.38 | 23:26 | 25 | 6:35 | 168 164-171 | 1107 | 187 186-190 | 0/1 |
2.44 | 23:48 | 22 | 5:59 | 173 170-175 | 1036 | 185 182-186 | 1/0 |
2.50 | 24:12 | 24 | 6:21 | 176 175-177 | 1116 | 181 178-184 | 0/1 |
2.56 | 24:35 | 23 | 6:08 | 178 177-178 | 1093 | 181 180-182 | 1/1 |
2.63 | 24:59 | 24 | 6:22 | 177 176-178 | 1126 | 181 178-182 | 0/1 |
2.69 | 25:21 | 22 | 5:58 | 178 178-179 | 1063 | 181 180-182 | 1/0 |
2.75 | 25:45 | 24 | 6:27 | 177 174-179 | 1141 | 180 178-182 | 0/1 |
2.81 | 26:08 | 23 | 6:04 | 174 173-176 | 1056 | 178 176-180 | 0/0 |
2.88 | 27:03 | 55 | 14:37 | 164 154-173 | 2396 | 127 112-178 | 0/0 |
2.94 | 28:21 | 1:18 | 20:52 | 128 110-151 | 2671 | 115 102-118 | 1/0 |
3.00 | 30:18 | 1:57 | 31:12 | 108 102-117 | 3370 | 181 124-194 | 0/1 |
3.06 | 30:42 | 24 | 6:18 | 143 115-165 | 900 | 190 184-192 | 0/0 |
3.13 | 31:04 | 22 | 5:54 | 169 167-171 | 996 | 182 180-186 | 0/1 |
3.19 | 31:26 | 22 | 5:51 | 176 174-181 | 1028 | 185 180-190 | 1/0 |
3.25 | 31:49 | 23 | 6:09 | 176 175-177 | 1083 | 181 178-182 | 0/0 |
3.31 | 32:11 | 22 | 5:58 | 180 178-182 | 1073 | 181 180-182 | 1/0 |
3.38 | 32:34 | 23 | 6:09 | 180 178-181 | 1108 | 183 180-186 | 0/1 |
3.44 | 32:56 | 21 | 5:38 | 179 178-179 | 1008 | 185 184-186 | 1/0 |
3.50 | 33:16 | 21 | 5:31 | 182 179-186 | 1004 | 186 182-194 | 0/1 |
3.56 | 33:37 | 20 | 5:25 | 182 179-185 | 985 | 182 178-194 | 1/1 |
3.59 | 33:48 | 11 | 5:56 | 177 176-178 | 1051 | 179 178-180 | 0/0 |
Heart
150/186max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 32m,
Range 2m, Flat prediction 33:48
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
167 (194 max)
Stride Length: 103cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 67.8 | 180 | 3.2 | 22:56 | 7:15 |
Walk | 29.2 | 115 | 0.4 | 9:52 | 22:48 |
Still | 3.0 | - | - | 1:00 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:43 | 8:43 | 47.75 |
5km | 29:00 | 9:20 | 48.82 |
5M | 48:01 | 9:36 | 47.95 |
10km | 1:00:28 | 9:44 | 47.53 |
10M | 1:40:07 | 10:01 | 47.42 |
Half | 2:13:18 | 10:11 | 46.74 |
20M | 3:28:44 | 10:26 | 47.30 |
Mara | 4:37:55 | 10:36 | 47.37 |
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