Thu 18th Apr 2019 at 8:00am by Jonny1616
Run > Intervals
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Time
51:19
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Miles 8.00
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Min/mi 6:25
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Pacing
32%
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WAVA
69.20
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Stride(cm)
145
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Cals
898
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Cadence
173
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BPM
153
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%MHR
89.2
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B/mi 978
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Asc(m)
112
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Surface
Road
Notes & Comments
Prom
w/u, 5 x 1 mile wi 2 mins shuffle, w/d
Split Summary
===
1) 1m - 7:47(7:47/m) 123/132bpm 111cal 7.71/8.18mph
2) 0.02m - 12(8:36/m) 117/130bpm 2cal 6.97/7.76mph
3) 1m - 5:24(5:24/m) 156/165bpm 100cal 11.13/11.86mph
4) 0.24m - 2:00(8:29/m) 144/165bpm 34cal 7.07/11.08mph
5) 1m - 5:25(5:25/m) 166/171bpm 108cal 11.09/11.96mph
6) 0.22m - 2:00(9:18/m) 147/171bpm 34cal 6.45/11mph
7) 1m - 5:20(5:20/m) 166/172bpm 106cal 11.25/11.69mph
8) 0.19m - 2:00(10:18/m) 150/172bpm 34cal 5.82/11.19mph
9) 1m - 5:26(5:26/m) 168/174bpm 110cal 11.05/11.61mph
10) 0.19m - 2:00(10:25/m) 150/174bpm 33cal 5.76/10.98mph
11) 1m - 5:26(5:26/m) 167/173bpm 109cal 11.06/11.44mph
12) 0.26m - 2:00(7:44/m) 134/174bpm 17cal 7.76/11.17mph
13) 0.89m - 6:20(7:09/m) 146/150bpm 100cal 8.38/8.79mph
w/u, 5 x 1 mile wi 2 mins shuffle, w/d
Split Summary
===
1) 1m - 7:47(7:47/m) 123/132bpm 111cal 7.71/8.18mph
2) 0.02m - 12(8:36/m) 117/130bpm 2cal 6.97/7.76mph
3) 1m - 5:24(5:24/m) 156/165bpm 100cal 11.13/11.86mph
4) 0.24m - 2:00(8:29/m) 144/165bpm 34cal 7.07/11.08mph
5) 1m - 5:25(5:25/m) 166/171bpm 108cal 11.09/11.96mph
6) 0.22m - 2:00(9:18/m) 147/171bpm 34cal 6.45/11mph
7) 1m - 5:20(5:20/m) 166/172bpm 106cal 11.25/11.69mph
8) 0.19m - 2:00(10:18/m) 150/172bpm 34cal 5.82/11.19mph
9) 1m - 5:26(5:26/m) 168/174bpm 110cal 11.05/11.61mph
10) 0.19m - 2:00(10:25/m) 150/174bpm 33cal 5.76/10.98mph
11) 1m - 5:26(5:26/m) 167/173bpm 109cal 11.06/11.44mph
12) 0.26m - 2:00(7:44/m) 134/174bpm 17cal 7.76/11.17mph
13) 0.89m - 6:20(7:09/m) 146/150bpm 100cal 8.38/8.79mph
7:47 12 5:24 2:00 5:25 2:00 5:20 2:00 5:26 2:00 5:26 2:00 6:20
Pin Map |
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Min/mi0
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Elev0
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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. |
---|---|---|---|---|---|---|---|
0.13 | 1:02 | 1:02 | 8:16 | 101 76-120 | 836 | 152 104-170 | 0/3 |
0.25 | 2:01 | 59 | 7:49 | 123 122-124 | 961 | 167 166-168 | 1/1 |
0.38 | 2:59 | 58 | 7:47 | 125 124-126 | 973 | 167 166-168 | 1/3 |
0.50 | 3:58 | 59 | 7:49 | 125 125-126 | 976 | 167 166-168 | 1/2 |
0.63 | 4:54 | 57 | 7:34 | 126 122-128 | 952 | 167 166-168 | 2/0 |
0.75 | 5:50 | 56 | 7:28 | 126 125-128 | 942 | 168 166-170 | 0/3 |
0.88 | 6:48 | 58 | 7:41 | 126 125-128 | 969 | 167 166-168 | 4/0 |
1.00 | 7:47 | 59 | 7:51 | 129 127-131 | 1013 | 167 166-168 | 0/1 |
1.13 | 10:25 | 2:38 +2:05 | 21:07 | 128 105-149 | 2702 | 179 168-186 | 1/0 |
1.25 | 11:14 | 48 | 6:27 | 152 149-155 | 980 | 179 176-182 | 0/1 |
1.38 | 11:56 | 42 | 5:39 | 156 155-157 | 881 | 176 174-178 | 0/1 |
1.50 | 12:37 | 41 | 5:26 | 158 156-159 | 859 | 176 174-178 | 1/2 |
1.63 | 13:18 | 41 | 5:29 | 154 148-159 | 845 | 176 174-178 | 0/1 |
1.75 | 13:58 | 41 | 5:25 | 161 160-162 | 871 | 177 176-178 | 1/3 |
1.88 | 14:40 | 41 | 5:29 | 163 162-164 | 894 | 177 174-178 | 3/0 |
2.00 | 15:20 | 40 | 5:22 | 164 163-164 | 880 | 177 174-178 | 0/4 |
2.13 | 16:21 | 1:01 | 8:08 | 155 141-165 | 1262 | 167 160-180 | 5/0 |
2.25 | 17:22 | 1:01 | 8:10 | 134 131-140 | 1094 | 163 162-164 | 0/3 |
2.38 | 18:03 | 41 | 5:29 | 147 131-159 | 807 | 180 162-188 | 1/1 |
2.50 | 18:44 | 41 | 5:30 | 163 161-166 | 895 | 180 178-184 | 2/3 |
2.63 | 19:25 | 41 | 5:26 | 166 165-167 | 903 | 179 178-182 | 1/2 |
2.75 | 20:06 | 41 | 5:25 | 167 167-168 | 904 | 177 176-178 | 3/0 |
2.88 | 20:47 | 41 | 5:29 | 168 167-168 | 922 | 177 176-180 | 0/4 |
3.00 | 21:27 | 40 | 5:22 | 169 168-170 | 906 | 178 176-180 | 4/0 |
3.13 | 22:08 | 41 | 5:26 | 170 169-171 | 925 | 178 178-180 | 0/1 |
3.25 | 22:49 | 41 | 5:29 | 171 170-171 | 939 | 179 178-180 | 1/0 |
3.38 | 23:56 | 1:07 | 8:53 | 156 143-171 | 1386 | 165 160-178 | 0/2 |
3.50 | 24:58 | 1:02 | 8:18 | 135 129-141 | 1120 | 167 160-188 | 3/3 |
3.63 | 25:39 | 41 | 5:25 | 154 144-161 | 835 | 179 176-184 | 2/0 |
3.75 | 26:19 | 40 | 5:20 | 164 162-166 | 874 | 178 176-180 | 0/2 |
3.88 | 26:59 | 41 | 5:25 | 167 166-167 | 905 | 178 176-178 | 2/1 |
4.00 | 27:40 | 40 | 5:24 | 168 167-169 | 906 | 178 176-180 | 0/3 |
4.13 | 28:21 | 41 | 5:28 | 169 169-170 | 924 | 177 176-178 | 4/0 |
4.25 | 29:01 | 40 | 5:22 | 170 169-171 | 911 | 177 176-178 | 0/3 |
4.38 | 29:41 | 41 | 5:24 | 170 170-171 | 918 | 177 176-178 | 2/1 |
4.50 | 30:25 | 43 | 5:47 | 171 168-172 | 990 | 177 160-184 | 3/2 |
4.63 | 31:44 | 1:19 | 10:34 | 151 137-166 | 1595 | 162 160-164 | 2/0 |
4.75 | 32:37 | 53 | 7:05 | 142 132-157 | 1006 | 175 160-192 | 0/2 |
4.88 | 33:17 | 40 | 5:20 | 164 159-167 | 873 | 181 178-184 | 2/3 |
5.00 | 33:58 | 41 | 5:25 | 169 168-170 | 915 | 177 174-178 | 1/2 |
5.13 | 34:40 | 42 | 5:39 | 170 170-171 | 961 | 177 174-178 | 3/0 |
5.25 | 35:22 | 42 | 5:37 | 171 170-172 | 962 | 177 174-180 | 0/4 |
5.38 | 36:02 | 39 | 5:15 | 172 171-172 | 903 | 178 176-182 | 4/0 |
5.50 | 36:45 | 43 | 5:45 | 173 172-174 | 996 | 177 176-178 | 0/2 |
5.63 | 37:25 | 40 | 5:18 | 173 172-174 | 917 | 178 176-180 | 2/0 |
5.75 | 38:28 | 1:03 | 8:28 | 163 152-174 | 1379 | 166 160-180 | 0/2 |
5.88 | 39:41 | 1:12 | 9:39 | 140 132-151 | 1352 | 164 158-182 | 3/3 |
6.00 | 40:22 | 42 | 5:35 | 154 143-163 | 860 | 178 176-180 | 2/0 |
6.13 | 41:03 | 41 | 5:26 | 165 163-167 | 896 | 177 176-180 | 0/1 |
6.25 | 41:44 | 41 | 5:31 | 168 167-169 | 927 | 177 176-178 | 1/1 |
6.38 | 42:26 | 41 | 5:28 | 170 169-170 | 931 | 177 174-178 | 0/3 |
6.50 | 43:07 | 42 | 5:33 | 171 170-172 | 948 | 176 174-178 | 3/1 |
6.63 | 43:49 | 42 | 5:33 | 172 171-172 | 955 | 176 174-178 | 0/2 |
6.75 | 44:29 | 41 | 5:24 | 172 172-173 | 929 | 176 176-178 | 2/1 |
6.87 | 45:11 | 42 | 5:35 | 173 172-174 | 965 | 178 160-182 | 3/1 |
7.00 | 48:40 | 3:29 +2:41 | 27:48 | 125 106-171 | 3476 | 166 160-168 | 1/1 |
7.12 | 49:48 | 1:08 | 9:07 | 139 135-142 | 1266 | 166 166-168 | 3/1 |
7.25 | 50:44 | 56 | 7:25 | 143 141-145 | 1061 | 166 164-168 | 0/4 |
7.37 | 51:40 | 57 | 7:34 | 144 143-145 | 1091 | 165 164-166 | 3/1 |
7.50 | 52:35 | 55 | 7:20 | 144 143-145 | 1055 | 166 162-168 | 1/1 |
7.62 | 53:28 | 52 | 6:59 | 146 145-148 | 1018 | 167 166-168 | 0/4 |
7.75 | 54:20 | 53 | 7:01 | 147 146-148 | 1032 | 167 166-168 | 5/0 |
7.87 | 55:11 | 51 | 6:49 | 148 147-149 | 1009 | 168 166-170 | 0/3 |
8.00 | 56:04 | 52 | 6:56 | 148 148-150 | 1027 | 168 166-170 | 4/0 |
8.00 | 56:06 | 2 | 11:37 | 151 151-151 | 1755 | 170 170-170 | 0/0 |
Elevation
Asc 112m,
Range 8m, Flat prediction 51:19
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
173 (192 max)
Stride Length: 145cm
Run: 99.2%
Walk: 0.8%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:40 | 5:40 | 69.75 |
5km | 18:50 | 6:04 | 71.33 |
5M | 31:11 | 6:14 | 69.91 |
10km | 39:16 | 6:19 | 69.28 |
10M | 1:05:01 | 6:30 | 69.07 |
Half | 1:26:33 | 6:36 | 68.09 |
20M | 2:15:33 | 6:47 | 68.89 |
Mara | 3:00:28 | 6:53 | 69.00 |
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