Sun 19th May 2019 at 9:00am by Totoro
Run > Intervals
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Time
48:30
-
Miles 2.40
-
Min/mi 20:13
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Pacing
80%
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WAVA
24.79
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Stride(cm)
68
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Cals
475
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Cadence
118
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BPM
150
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%MHR
83.4
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B/mi 3035
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Asc(m)
96
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Hillscore
7
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Surface
Trail
Notes & Comments
Some walking plus c25k wk 2 intervals as speed up plan and to get legs used to gradients
Split Summary
===
1) 1m - 21:10(21:10/m) 177/217bpm 278cal 2.83/10.31mph
2) 1m - 18:27(18:27/m) 137/178bpm 152cal 3.25/5.05mph
3) 0.4m - 8:54(22:13/m) 129/145bpm 45cal 2.7/3.42mph
Split Summary
===
1) 1m - 21:10(21:10/m) 177/217bpm 278cal 2.83/10.31mph
2) 1m - 18:27(18:27/m) 137/178bpm 152cal 3.25/5.05mph
3) 0.4m - 8:54(22:13/m) 129/145bpm 45cal 2.7/3.42mph
21:10 18:27 8:54
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 1:18 | 1:18 | 20:46 | 163 159-165 | 3386 | 111 108-114 | 0/3 |
0.13 | 2:33 | 1:15 | 19:58 | 160 155-164 | 3193 | 111 108-114 | 0/4 |
0.19 | 3:52 | 1:19 | 21:11 | 161 154-166 | 3411 | 111 108-114 | 0/3 |
0.25 | 5:07 | 1:15 | 19:56 | 166 160-169 | 3309 | 109 104-112 | 3/1 |
0.31 | 6:31 | 1:24 | 22:17 | 163 161-164 | 3633 | 106 102-110 | 6/0 |
0.38 | 7:51 | 1:21 | 21:32 | 166 162-169 | 3575 | 108 104-110 | 3/0 |
0.44 | 9:17 | 1:26 | 22:51 | 169 166-172 | 3861 | 110 106-114 | 0/2 |
0.50 | 10:37 | 1:20 | 21:21 | 168 166-171 | 3586 | 112 106-116 | 0/6 |
0.56 | 11:51 | 1:14 | 19:43 | 169 166-170 | 3332 | 113 110-114 | 4/1 |
0.63 | 13:10 | 1:19 | 21:11 | 200 165-217 | 4238 | 109 106-112 | 2/3 |
0.69 | 14:49 | 1:39 | 26:18 | 212 202-217 | 5575 | 107 100-124 | 4/2 |
0.75 | 16:12 | 1:23 | 22:13 | 212 206-216 | 4712 | 106 100-110 | 6/0 |
0.81 | 17:40 | 1:27 | 23:19 | 209 205-211 | 4875 | 108 104-112 | 1/1 |
0.88 | 19:02 | 1:22 | 21:59 | 188 170-202 | 4133 | 110 106-116 | 0/2 |
0.94 | 20:09 | 1:06 | 17:40 | 161 126-169 | 2845 | 123 106-140 | 1/2 |
1.00 | 21:10 | 1:01 | 16:16 | 131 123-137 | 2131 | 141 134-148 | 0/6 |
1.06 | 22:21 | 1:12 | 19:10 | 123 113-133 | 2357 | 117 110-144 | 2/5 |
1.13 | 23:25 | 1:04 | 17:02 | 111 106-115 | 1891 | 117 108-138 | 3/0 |
1.19 | 24:26 | 1:01 | 16:14 | 129 118-138 | 2095 | 133 124-140 | 0/9 |
1.25 | 26:02 | 1:36 | 25:34 | 132 124-141 | 3374 | 105 82-138 | 10/0 |
1.31 | 27:10 | 1:08 | 18:02 | 132 130-136 | 2381 | 118 90-140 | 1/2 |
1.38 | 28:10 | 1:00 | 16:03 | 144 138-150 | 2311 | 141 136-146 | 0/1 |
1.44 | 29:30 | 1:20 | 21:15 | 142 132-150 | 3017 | 117 104-136 | 1/4 |
1.50 | 30:40 | 1:10 | 18:45 | 121 116-129 | 2269 | 124 106-144 | 0/11 |
1.56 | 31:48 | 1:08 | 18:15 | 134 122-148 | 2446 | 139 132-144 | 7/0 |
1.63 | 33:14 | 1:25 | 22:46 | 137 126-146 | 3119 | 108 98-114 | 4/5 |
1.69 | 34:12 | 58 | 15:26 | 134 125-144 | 2068 | 133 110-144 | 1/2 |
1.75 | 35:25 | 1:14 | 19:36 | 140 122-153 | 2745 | 130 112-140 | 1/2 |
1.81 | 36:37 | 1:12 | 19:07 | 140 122-152 | 2676 | 114 104-120 | 1/2 |
1.88 | 37:33 | 56 | 15:03 | 146 137-157 | 2198 | 124 104-150 | 1/4 |
1.94 | 38:21 | 47 | 12:40 | 169 160-177 | 2140 | 141 124-148 | 2/1 |
2.00 | 40:45 | 2:24 +1:09 | 38:27 | 160 127-171 | 6153 | 112 104-124 | 2/1 |
2.06 | 41:57 | 1:12 | 19:15 | 128 123-134 | 2465 | 110 106-116 | 2/0 |
2.13 | 43:15 | 1:18 | 20:50 | 135 125-145 | 2813 | 113 112-120 | 2/0 |
2.19 | 44:36 | 1:21 | 21:40 | 129 123-133 | 2794 | 118 112-122 | 3/0 |
2.25 | 46:05 | 1:29 | 23:43 | 130 127-133 | 3084 | 122 120-122 | 5/0 |
2.31 | 47:34 | 1:28 | 23:34 | 130 127-133 | 3064 | 121 118-124 | 3/1 |
2.38 | 48:58 | 1:24 | 22:19 | 127 123-129 | 2834 | 111 106-124 | 3/0 |
2.40 | 49:40 | 42 | 27:39 | 129 126-132 | 3567 | 115 108-120 | 1/0 |
Heart
150/217max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 96m,
Range 26m, Flat prediction 43:51
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
23 3.1% | 24:29 |
13 6.0% | 19:25 |
13 3.4% | 21:31 |
12 8.4% | 20:52 |
10 3.8% | 22:32 |
See your biggest climbs |
Cadence
118 (150 max)
Stride Length: 68cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 16.9 | 139 | 0.6 | 8:23 | 15:00 |
Walk | 83.0 | 110 | 1.8 | 41:14 | 22:23 |
Still | 0.1 | - | - | 3 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 19:00 | 19:00 | 23.83 |
5km | 1:03:56 | 20:35 | 24.74 |
5M | 1:46:22 | 21:16 | 24.27 |
10km | 2:14:13 | 21:36 | 24.08 |
10M | 3:43:18 | 22:20 | 23.80 |
Half | 4:58:06 | 22:45 | 23.27 |
20M | 7:48:48 | 23:26 | 23.23 |
Mara | 10:25:50 | 23:53 | 23.02 |
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