Tue 30th Apr 2019 at 5:00pm by MattT
Run > Intervals
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Time
36:21
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Miles 4.83
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Min/mi 7:32
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Pacing
81%
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WAVA
59.73
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Stride(cm)
119
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Cals
455
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Cadence
179
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BPM
144
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%MHR
79.9
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B/mi 1083
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Asc(m)
134
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Hillscore
7
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Surface
Road
Notes & Comments
TRP 4 x 4 min / 3 min
Cruise intervals
Split Summary
===
1) 0.6m - 4:13(7:01/m) 131/151bpm 51cal 8.55/9.64mph
2) 0.35m - 2:48(8:05/m) 148/155bpm 40cal 7.42/8.45mph
3) 0.62m - 4:01(6:28/m) 155/164bpm 61cal 9.28/9.81mph
4) 0.31m - 3:02(9:40/m) 144/162bpm 40cal 6.21/7.76mph
5) 0.58m - 3:55(6:47/m) 156/166bpm 59cal 8.84/10.06mph
6) 0.39m - 3:00(7:37/m) 146/159bpm 40cal 7.89/8.39mph
7) 0.67m - 4:04(6:03/m) 149/156bpm 56cal 9.91/10.69mph
8) 1m - 8:39(8:39/m) 136/146bpm 86cal 6.93/10.25mph
9) 0.31m - 2:40(8:33/m) 132/137bpm 22cal 7.02/6.7mph
Cruise intervals
Split Summary
===
1) 0.6m - 4:13(7:01/m) 131/151bpm 51cal 8.55/9.64mph
2) 0.35m - 2:48(8:05/m) 148/155bpm 40cal 7.42/8.45mph
3) 0.62m - 4:01(6:28/m) 155/164bpm 61cal 9.28/9.81mph
4) 0.31m - 3:02(9:40/m) 144/162bpm 40cal 6.21/7.76mph
5) 0.58m - 3:55(6:47/m) 156/166bpm 59cal 8.84/10.06mph
6) 0.39m - 3:00(7:37/m) 146/159bpm 40cal 7.89/8.39mph
7) 0.67m - 4:04(6:03/m) 149/156bpm 56cal 9.91/10.69mph
8) 1m - 8:39(8:39/m) 136/146bpm 86cal 6.93/10.25mph
9) 0.31m - 2:40(8:33/m) 132/137bpm 22cal 7.02/6.7mph
4:13 2:48 4:01 3:02 3:55 3:00 4:04 8:39 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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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 | 24 | 24 | 6:21 | 89 73-109 | 565 | 184 170-186 | 2/1 |
0.13 | 50 | 26 | 6:54 | 123 113-128 | 848 | 181 178-184 | 0/1 |
0.19 | 1:17 | 27 | 7:15 | 128 122-136 | 928 | 179 178-180 | 2/0 |
0.25 | 1:43 | 27 | 7:05 | 138 136-139 | 977 | 180 180-182 | 0/0 |
0.31 | 2:10 | 27 | 7:11 | 138 137-139 | 991 | 181 180-182 | 1/0 |
0.38 | 2:37 | 27 | 7:07 | 140 139-142 | 997 | 180 180-182 | 0/1 |
0.44 | 3:05 | 28 | 7:21 | 135 132-140 | 993 | 180 180-180 | 2/0 |
0.50 | 3:29 | 25 | 6:35 | 135 133-138 | 888 | 180 180-180 | 1/0 |
0.56 | 3:55 | 26 | 6:49 | 146 142-149 | 994 | 180 180-182 | 2/0 |
0.63 | 4:28 | 33 | 8:44 | 148 145-151 | 1292 | 179 174-180 | 1/0 |
0.69 | 5:03 | 36 | 9:33 | 147 144-150 | 1403 | 174 172-176 | 1/1 |
0.75 | 5:32 | 29 | 7:37 | 151 148-154 | 1150 | 178 178-178 | 4/0 |
0.81 | 6:00 | 28 | 7:31 | 149 147-155 | 1119 | 178 178-178 | 2/0 |
0.88 | 6:28 | 28 | 7:30 | 146 145-147 | 1094 | 178 178-178 | 2/1 |
0.94 | 6:56 | 28 | 7:25 | 146 145-150 | 1084 | 179 178-180 | 3/2 |
1.00 | 7:26 | 30 | 8:03 | 150 146-152 | 1207 | 182 178-182 | 1/0 |
1.06 | 7:48 | 22 | 5:44 | 147 144-152 | 843 | 183 182-184 | 1/5 |
1.13 | 8:10 | 22 | 5:52 | 139 136-145 | 816 | 184 184-184 | 1/1 |
1.19 | 8:34 | 24 | 6:30 | 150 141-158 | 975 | 185 184-186 | 4/0 |
1.25 | 8:57 | 22 | 5:59 | 158 154-161 | 946 | 182 182-184 | 0/1 |
1.31 | 9:20 | 24 | 6:17 | 161 159-162 | 1013 | 183 182-184 | 1/1 |
1.38 | 9:45 | 25 | 6:39 | 162 160-163 | 1077 | 183 182-184 | 1/0 |
1.44 | 10:07 | 22 | 5:49 | 161 161-161 | 937 | 183 182-184 | 1/0 |
1.50 | 10:30 | 23 | 6:10 | 160 160-161 | 986 | 184 184-184 | 1/1 |
1.56 | 10:59 | 29 | 7:37 | 160 159-161 | 1219 | 183 182-184 | 5/0 |
1.63 | 11:36 | 37 | 9:51 | 157 149-162 | 1547 | 176 174-182 | 2/8 |
1.69 | 12:13 | 38 | 10:03 | 141 136-147 | 1418 | 173 168-176 | 0/1 |
1.75 | 12:50 | 37 | 9:57 | 137 134-140 | 1362 | 177 174-178 | 7/0 |
1.81 | 13:30 | 40 | 10:32 | 144 141-146 | 1517 | 177 176-178 | 9/0 |
1.88 | 14:01 | 31 | 8:14 | 143 141-145 | 1177 | 178 178-178 | 0/3 |
1.94 | 14:23 | 22 | 5:57 | 140 138-141 | 833 | 182 178-186 | 1/4 |
2.00 | 14:47 | 24 | 6:23 | 140 137-143 | 893 | 185 182-186 | 1/3 |
2.06 | 15:15 | 28 | 7:23 | 151 147-154 | 1114 | 184 184-186 | 0/0 |
2.13 | 15:38 | 23 | 6:12 | 156 152-161 | 967 | 184 182-186 | 2/1 |
2.19 | 16:02 | 24 | 6:22 | 162 161-163 | 1032 | 181 180-182 | 1/0 |
2.25 | 16:26 | 24 | 6:31 | 164 162-166 | 1070 | 181 180-182 | 1/0 |
2.31 | 16:50 | 24 | 6:22 | 162 161-165 | 1032 | 182 180-182 | 1/0 |
2.38 | 17:17 | 26 | 7:03 | 162 161-163 | 1141 | 180 180-180 | 2/2 |
2.44 | 17:47 | 31 | 8:13 | 161 160-162 | 1323 | 181 180-182 | 7/0 |
2.50 | 18:28 | 40 | 10:44 | 157 150-163 | 1686 | 171 160-180 | 1/2 |
2.56 | 18:54 | 26 | 6:56 | 144 140-149 | 999 | 176 174-178 | 0/7 |
2.63 | 19:21 | 27 | 7:10 | 140 139-142 | 1002 | 178 178-178 | 1/1 |
2.69 | 19:47 | 26 | 6:56 | 145 143-146 | 1005 | 180 178-180 | 0/1 |
2.75 | 20:15 | 28 | 7:28 | 145 144-146 | 1084 | 179 178-180 | 1/1 |
2.81 | 20:42 | 27 | 7:11 | 145 144-149 | 1042 | 179 178-180 | 1/2 |
2.88 | 21:07 | 25 | 6:41 | 147 146-149 | 982 | 181 180-182 | 0/2 |
2.94 | 21:30 | 24 | 6:19 | 154 152-156 | 973 | 185 182-186 | 2/1 |
3.00 | 21:56 | 26 | 6:51 | 154 153-156 | 1054 | 187 184-192 | 7/0 |
3.06 | 22:22 | 26 | 6:55 | 152 150-155 | 1050 | 184 184-184 | 2/3 |
3.13 | 22:46 | 24 | 6:21 | 150 149-151 | 952 | 184 184-184 | 6/3 |
3.19 | 23:05 | 20 | 5:13 | 149 145-151 | 777 | 182 182-184 | 0/10 |
3.25 | 23:26 | 21 | 5:37 | 146 143-148 | 821 | 184 182-186 | 0/5 |
3.31 | 23:48 | 22 | 5:51 | 150 147-152 | 878 | 186 186-186 | 0/0 |
3.38 | 24:10 | 22 | 5:49 | 146 145-147 | 850 | 186 186-188 | 0/1 |
3.44 | 24:32 | 21 | 5:42 | 142 140-145 | 810 | 186 186-188 | 0/2 |
3.50 | 24:54 | 22 | 5:52 | 142 141-143 | 832 | 188 188-188 | 1/1 |
3.56 | 25:47 | 53 +9 | 14:11 | 142 135-146 | 2015 | 152 114-188 | 1/1 |
3.63 | 26:29 | 42 | 11:10 | 139 136-142 | 1553 | 171 136-178 | 1/1 |
3.69 | 27:01 | 33 | 8:41 | 134 132-136 | 1164 | 172 148-178 | 1/1 |
3.75 | 27:34 | 33 | 8:41 | 134 133-135 | 1164 | 178 178-178 | 0/1 |
3.81 | 28:04 | 31 | 8:11 | 133 132-134 | 1088 | 178 178-178 | 1/3 |
3.88 | 28:36 | 32 | 8:33 | 131 130-132 | 1120 | 177 176-178 | 0/1 |
3.94 | 29:08 | 32 | 8:26 | 133 130-135 | 1122 | 178 178-178 | 5/1 |
4.00 | 29:39 | 31 | 8:19 | 135 134-136 | 1122 | 178 178-180 | 0/1 |
4.06 | 30:10 | 31 | 8:18 | 136 134-139 | 1130 | 179 178-180 | 1/5 |
4.13 | 30:39 | 29 | 7:40 | 140 136-144 | 1073 | 179 178-180 | 1/2 |
4.19 | 31:09 | 29 | 7:49 | 141 138-144 | 1103 | 178 178-178 | 0/3 |
4.25 | 31:38 | 29 | 7:50 | 138 137-139 | 1081 | 178 178-178 | 0/4 |
4.31 | 32:07 | 29 | 7:45 | 138 137-138 | 1068 | 178 176-178 | 0/1 |
4.38 | 32:37 | 31 | 8:08 | 139 138-140 | 1131 | 178 176-180 | 0/2 |
4.44 | 33:09 | 31 | 8:23 | 137 135-138 | 1148 | 178 178-178 | 0/2 |
4.50 | 33:39 | 30 | 8:05 | 135 134-135 | 1092 | 178 178-178 | 0/1 |
4.56 | 34:11 | 31 | 8:24 | 135 131-137 | 1133 | 177 176-180 | 1/0 |
4.62 | 34:42 | 31 | 8:17 | 132 130-134 | 1094 | 179 178-180 | 0/1 |
4.69 | 35:14 | 32 | 8:31 | 135 134-136 | 1150 | 177 176-178 | 0/1 |
4.75 | 35:46 | 32 | 8:37 | 131 129-133 | 1128 | 177 176-178 | 0/2 |
4.81 | 36:19 | 33 | 8:55 | 129 129-130 | 1150 | 178 178-178 | 1/0 |
4.83 | 36:30 | 11 | 8:30 | 129 128-130 | 1097 | 178 178-178 | 0/0 |
Heart
144/166max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 134m,
Range 46m, Flat prediction 36:43
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
20 8.8% | 9:41 |
14 1.3% | 7:33 |
13 6.6% | 7:13 |
13 2.0% | 6:22 |
12 7.8% | 6:36 |
See your biggest climbs |
Cadence
179 (192 max)
Stride Length: 119cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 98.4 | 180 | 4.8 | 35:55 | 7:28 |
Walk | 1.6 | 120 | 0 | 35 | 25:24 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:45 | 6:45 | 60.29 |
5km | 22:41 | 7:18 | 61.01 |
5M | 37:43 | 7:33 | 59.62 |
10km | 47:35 | 7:39 | 58.95 |
10M | 1:19:06 | 7:55 | 58.55 |
Half | 1:45:33 | 8:03 | 57.58 |
20M | 2:45:53 | 8:18 | 58.05 |
Mara | 3:41:22 | 8:27 | 58.00 |
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