Tue 23rd Apr 2019 at 5:00am by pjlovr25
Run > Intervals
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Time
47:02
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Miles 4.32
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Min/mi 10:53
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Pacing
59%
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WAVA
44.64
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Stride(cm)
91
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Cals
394
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Cadence
163
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BPM
139
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%MHR
74.3
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B/mi 1513
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Asc(m)
59
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Surface
Road
Notes & Comments
12x 1:30 on, 1:30 off
===
1) 0.11m - 1:30(13:13/m) 98/104bpm 9cal 4.54/5.34mph
2) 0.1m - 1:00(9:49/m) 114/125bpm 7cal 6.11/5.93mph
3) 0.04m - 30(12:26/m) 120/128bpm 4cal 4.83/5.99mph
4) 0.1m - 1:00(9:58/m) 124/134bpm 8cal 6.02/6.49mph
5) 0.03m - 30(14:39/m) 127/134bpm 4cal 4.1/6.2mph
6) 0.1m - 1:00(9:54/m) 132/152bpm 9cal 6.06/8.54mph
7) 0.04m - 30(13:30/m) 140/153bpm 5cal 4.45/7.01mph
8) 0.02m - 13(10:19/m) 125/128bpm 1cal 5.82/5.93mph
9) 0.01m - 3(7:51/m) 130/130bpm 7.64/6.03mph
10) 0.02m - 2:06(1:54:44/m) 114/129bpm 13cal 0.52/4.91mph
11) 0.2m - 1:30(7:22/m) 143/162bpm 14cal 8.15/8.39mph
12) 0.09m - 1:30(16:16/m) 135/163bpm 12cal 3.69/8.39mph
13) 0.2m - 1:30(7:19/m) 152/166bpm 16cal 8.2/8.81mph
14) 0.1m - 1:30(15:22/m) 137/167bpm 12cal 3.9/8.5mph
15) 0.2m - 1:30(7:35/m) 151/166bpm 15cal 7.91/8.41mph
16) 0.1m - 1:30(15:30/m) 138/167bpm 12cal 3.87/7.99mph
17) 0.2m - 1:30(7:31/m) 153/169bpm 15cal 7.99/9.02mph
18) 0.09m - 1:30(17:01/m) 143/170bpm 13cal 3.53/8.66mph
19) 0.21m - 1:30(7:04/m) 157/168bpm 16cal 8.49/9.02mph
20) 0.1m - 1:30(15:42/m) 139/169bpm 12cal 3.82/8.87mph
21) 0.21m - 1:30(7:16/m) 154/167bpm 15cal 8.27/8.87mph
22) 0.1m - 1:30(15:10/m) 139/167bpm 12cal 3.96/7.95mph
23) 0.21m - 1:30(7:03/m) 153/168bpm 15cal 8.52/9mph
24) 0.1m - 1:30(14:35/m) 139/169bpm 12cal 4.11/8.31mph
25) 0.22m - 1:30(6:53/m) 154/168bpm 15cal 8.71/9.96mph
26) 0.09m - 1:30(15:55/m) 140/168bpm 12cal 3.77/8.14mph
27) 0.21m - 1:30(7:18/m) 154/170bpm 15cal 8.21/8.85mph
28) 0.09m - 1:30(15:51/m) 142/171bpm 12cal 3.79/8.04mph
29) 0.2m - 1:30(7:22/m) 156/168bpm 15cal 8.15/8.45mph
30) 0.1m - 1:30(15:38/m) 141/169bpm 11cal 3.84/8.29mph
31) 0.2m - 1:30(7:20/m) 154/167bpm 15cal 8.18/8.52mph
32) 0.09m - 1:30(16:46/m) 140/168bpm 11cal 3.58/7.7mph
33) 0.21m - 1:30(7:11/m) 157/169bpm 15cal 8.35/9.08mph
34) 0.09m - 1:30(16:08/m) 141/169bpm 11cal 3.72/8.25mph
35) 0.13m - 2:40(20:51/m) 117/126bpm 11cal 2.88/3.8mph
===
1) 0.11m - 1:30(13:13/m) 98/104bpm 9cal 4.54/5.34mph
2) 0.1m - 1:00(9:49/m) 114/125bpm 7cal 6.11/5.93mph
3) 0.04m - 30(12:26/m) 120/128bpm 4cal 4.83/5.99mph
4) 0.1m - 1:00(9:58/m) 124/134bpm 8cal 6.02/6.49mph
5) 0.03m - 30(14:39/m) 127/134bpm 4cal 4.1/6.2mph
6) 0.1m - 1:00(9:54/m) 132/152bpm 9cal 6.06/8.54mph
7) 0.04m - 30(13:30/m) 140/153bpm 5cal 4.45/7.01mph
8) 0.02m - 13(10:19/m) 125/128bpm 1cal 5.82/5.93mph
9) 0.01m - 3(7:51/m) 130/130bpm 7.64/6.03mph
10) 0.02m - 2:06(1:54:44/m) 114/129bpm 13cal 0.52/4.91mph
11) 0.2m - 1:30(7:22/m) 143/162bpm 14cal 8.15/8.39mph
12) 0.09m - 1:30(16:16/m) 135/163bpm 12cal 3.69/8.39mph
13) 0.2m - 1:30(7:19/m) 152/166bpm 16cal 8.2/8.81mph
14) 0.1m - 1:30(15:22/m) 137/167bpm 12cal 3.9/8.5mph
15) 0.2m - 1:30(7:35/m) 151/166bpm 15cal 7.91/8.41mph
16) 0.1m - 1:30(15:30/m) 138/167bpm 12cal 3.87/7.99mph
17) 0.2m - 1:30(7:31/m) 153/169bpm 15cal 7.99/9.02mph
18) 0.09m - 1:30(17:01/m) 143/170bpm 13cal 3.53/8.66mph
19) 0.21m - 1:30(7:04/m) 157/168bpm 16cal 8.49/9.02mph
20) 0.1m - 1:30(15:42/m) 139/169bpm 12cal 3.82/8.87mph
21) 0.21m - 1:30(7:16/m) 154/167bpm 15cal 8.27/8.87mph
22) 0.1m - 1:30(15:10/m) 139/167bpm 12cal 3.96/7.95mph
23) 0.21m - 1:30(7:03/m) 153/168bpm 15cal 8.52/9mph
24) 0.1m - 1:30(14:35/m) 139/169bpm 12cal 4.11/8.31mph
25) 0.22m - 1:30(6:53/m) 154/168bpm 15cal 8.71/9.96mph
26) 0.09m - 1:30(15:55/m) 140/168bpm 12cal 3.77/8.14mph
27) 0.21m - 1:30(7:18/m) 154/170bpm 15cal 8.21/8.85mph
28) 0.09m - 1:30(15:51/m) 142/171bpm 12cal 3.79/8.04mph
29) 0.2m - 1:30(7:22/m) 156/168bpm 15cal 8.15/8.45mph
30) 0.1m - 1:30(15:38/m) 141/169bpm 11cal 3.84/8.29mph
31) 0.2m - 1:30(7:20/m) 154/167bpm 15cal 8.18/8.52mph
32) 0.09m - 1:30(16:46/m) 140/168bpm 11cal 3.58/7.7mph
33) 0.21m - 1:30(7:11/m) 157/169bpm 15cal 8.35/9.08mph
34) 0.09m - 1:30(16:08/m) 141/169bpm 11cal 3.72/8.25mph
35) 0.13m - 2:40(20:51/m) 117/126bpm 11cal 2.88/3.8mph
1:30 1:00 30 1:00 30 1:00 30 13 3 2:06 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 2:40
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 | 44 | 44 | 11:49 | 94 74-102 | 1111 | 143 134-186 | 0/1 |
0.13 | 1:36 | 52 | 13:54 | 102 100-105 | 1418 | 144 106-180 | 0/1 |
0.19 | 2:13 | 37 | 9:49 | 114 108-120 | 1119 | 179 178-180 | 0/2 |
0.25 | 2:56 | 43 | 11:22 | 122 115-127 | 1386 | 160 138-182 | 0/1 |
0.31 | 3:34 | 38 | 10:03 | 121 114-124 | 1217 | 177 140-182 | 0/0 |
0.38 | 4:17 | 43 | 11:32 | 131 124-134 | 1510 | 163 138-180 | 1/0 |
0.44 | 4:58 | 41 | 10:57 | 124 118-131 | 1359 | 165 138-184 | 1/0 |
0.50 | 5:38 | 40 | 10:37 | 142 131-153 | 1507 | 176 100-206 | 1/1 |
0.56 | 7:39 | 2:01 | 32:13 | 124 108-145 | 3995 | 137 94-188 | 1/1 |
0.63 | 8:44 | 1:06 | 17:31 | 109 92-135 | 1910 | 181 124-240 | 2/1 |
0.69 | 9:13 | 29 | 7:38 | 147 137-156 | 1121 | 204 200-206 | 1/1 |
0.75 | 9:41 | 28 | 7:23 | 159 156-161 | 1175 | 203 202-206 | 1/1 |
0.81 | 10:28 | 47 | 12:33 | 151 135-163 | 1896 | 146 114-206 | 1/1 |
0.88 | 11:24 | 57 | 15:09 | 123 116-132 | 1864 | 136 122-204 | 2/1 |
0.94 | 11:52 | 28 | 7:29 | 140 125-150 | 1047 | 201 198-204 | 1/0 |
1.00 | 12:18 | 26 | 6:49 | 157 151-161 | 1071 | 205 202-208 | 1/0 |
1.06 | 12:46 | 28 | 7:29 | 163 160-165 | 1219 | 205 202-208 | 1/0 |
1.13 | 13:36 | 50 | 13:17 | 150 133-166 | 1991 | 143 132-202 | 1/0 |
1.19 | 14:28 | 52 | 13:57 | 123 117-131 | 1716 | 145 130-202 | 0/0 |
1.25 | 14:59 | 31 | 8:11 | 143 133-152 | 1171 | 202 198-204 | 1/0 |
1.31 | 15:24 | 25 | 6:46 | 158 153-161 | 1070 | 203 200-206 | 1/1 |
1.38 | 15:56 | 32 | 8:31 | 164 159-166 | 1397 | 197 134-208 | 2/1 |
1.44 | 16:54 | 58 | 15:23 | 141 125-163 | 2169 | 133 130-136 | 1/1 |
1.50 | 17:37 | 43 | 11:28 | 126 118-144 | 1445 | 158 124-200 | 1/1 |
1.56 | 18:07 | 30 | 7:58 | 152 145-158 | 1210 | 202 196-212 | 2/0 |
1.63 | 18:33 | 26 | 6:56 | 162 157-165 | 1125 | 203 200-204 | 1/0 |
1.69 | 19:13 | 40 | 10:41 | 164 153-170 | 1751 | 170 132-204 | 3/0 |
1.75 | 20:17 | 1:04 | 17:05 | 136 124-152 | 2324 | 132 130-136 | 1/1 |
1.81 | 20:49 | 32 | 8:31 | 140 124-154 | 1193 | 194 132-206 | 2/0 |
1.88 | 21:15 | 26 | 6:53 | 161 156-165 | 1109 | 206 204-210 | 1/0 |
1.94 | 21:40 | 25 | 6:40 | 166 163-168 | 1107 | 205 204-208 | 0/1 |
2.00 | 22:19 | 40 | 10:35 | 159 145-168 | 1683 | 153 132-204 | 0/1 |
2.06 | 23:21 | 1:02 | 16:25 | 129 122-141 | 2117 | 137 130-200 | 1/1 |
2.13 | 23:51 | 30 | 7:59 | 141 128-152 | 1125 | 204 198-220 | 1/1 |
2.19 | 24:16 | 25 | 6:47 | 158 154-160 | 1071 | 205 200-210 | 1/1 |
2.25 | 24:43 | 27 | 7:07 | 165 161-167 | 1174 | 208 206-210 | 0/2 |
2.31 | 25:28 | 45 | 11:54 | 154 139-167 | 1833 | 146 126-208 | 0/1 |
2.38 | 26:25 | 58 | 15:25 | 128 120-138 | 1974 | 144 126-206 | 0/1 |
2.44 | 26:52 | 26 | 7:03 | 140 129-152 | 987 | 204 202-208 | 0/2 |
2.50 | 27:18 | 26 | 7:04 | 157 152-162 | 1109 | 208 204-212 | 0/3 |
2.56 | 27:44 | 25 | 6:42 | 165 163-168 | 1105 | 210 206-212 | 1/0 |
2.63 | 28:26 | 42 | 11:16 | 158 141-169 | 1779 | 148 108-210 | 0/1 |
2.69 | 29:23 | 57 | 15:18 | 127 120-140 | 1944 | 139 124-204 | 0/1 |
2.75 | 29:48 | 25 | 6:34 | 140 131-149 | 918 | 204 200-208 | 0/1 |
2.81 | 30:11 | 23 | 6:09 | 157 152-160 | 965 | 206 204-208 | 1/1 |
2.88 | 30:39 | 28 | 7:24 | 164 161-167 | 1213 | 203 200-206 | 1/0 |
2.94 | 31:27 | 48 | 12:48 | 158 140-168 | 2022 | 157 132-206 | 0/1 |
3.00 | 32:24 | 58 | 15:25 | 128 121-139 | 1973 | 135 130-204 | 0/1 |
3.06 | 32:52 | 28 | 7:20 | 142 127-153 | 1042 | 203 200-204 | 0/1 |
3.13 | 33:19 | 27 | 7:08 | 161 156-165 | 1149 | 205 202-208 | 1/1 |
3.19 | 33:46 | 27 | 7:18 | 169 167-170 | 1233 | 205 202-208 | 1/1 |
3.25 | 34:34 | 48 | 12:53 | 156 137-170 | 2010 | 141 130-202 | 1/0 |
3.31 | 35:29 | 55 | 14:34 | 130 121-142 | 1894 | 152 130-210 | 0/1 |
3.38 | 35:57 | 28 | 7:32 | 152 145-157 | 1146 | 203 198-208 | 1/2 |
3.44 | 36:24 | 27 | 7:05 | 162 158-166 | 1149 | 204 200-214 | 0/0 |
3.50 | 36:52 | 28 | 7:26 | 167 166-168 | 1241 | 202 176-208 | 1/1 |
3.56 | 37:48 | 56 | 15:01 | 150 131-169 | 2254 | 136 132-176 | 0/1 |
3.63 | 38:35 | 47 | 12:37 | 128 122-141 | 1614 | 154 132-206 | 0/2 |
3.69 | 39:03 | 28 | 7:23 | 151 144-157 | 1114 | 200 194-204 | 1/0 |
3.75 | 39:28 | 26 | 6:48 | 161 158-164 | 1095 | 204 202-206 | 1/1 |
3.81 | 40:03 | 34 | 9:05 | 165 162-168 | 1499 | 182 132-208 | 1/0 |
3.88 | 41:06 | 1:03 | 16:54 | 140 125-160 | 2367 | 130 124-134 | 1/0 |
3.94 | 41:44 | 38 | 10:13 | 135 124-153 | 1378 | 178 128-212 | 0/1 |
4.00 | 42:10 | 26 | 6:53 | 158 154-161 | 1087 | 206 202-208 | 0/1 |
4.06 | 42:35 | 25 | 6:47 | 166 163-168 | 1127 | 205 200-208 | 0/1 |
4.13 | 43:15 | 40 | 10:36 | 163 152-169 | 1727 | 165 132-210 | 1/1 |
4.19 | 44:18 | 1:03 | 16:45 | 133 123-150 | 2227 | 130 128-136 | 1/0 |
4.25 | 45:24 | 1:06 | 17:36 | 121 116-126 | 2130 | 126 116-132 | 2/0 |
4.31 | 46:53 | 1:29 | 23:44 | 114 108-121 | 2705 | 122 116-132 | 1/0 |
4.32 | 47:02 | 9 | 24:28 | 109 108-109 | 2667 | 122 120-124 | 0/0 |
Heart
139/170max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 59m,
Range 20m, Flat prediction 47:02
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
163 (240 max)
Stride Length: 91cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 47.6 | 199 | 2.9 | 22:23 | 7:42 |
Walk | 51.1 | 131 | 1.4 | 24:02 | 17:02 |
Still | 1.3 | - | - | 37 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:50 | 8:50 | 48.56 |
5km | 32:16 | 10:23 | 46.45 |
5M | 55:35 | 11:07 | 43.92 |
10km | 1:11:15 | 11:28 | 42.86 |
10M | 2:02:44 | 12:16 | 40.88 |
Half | 2:47:07 | 12:45 | 39.16 |
20M | 4:31:02 | 13:33 | 37.90 |
Mara | 6:09:00 | 14:05 | 36.81 |
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