Tue 18th Jun 2019 at 4:00pm by Jonny1616

Run > Intervals

breezy

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Time
1:04:26
Miles
9.30
Min/mi
6:56
Pacing
23.3%
WAVA
64.58
Stride(cm)
131
Cals
980
Cadence
177
BPM
145
%MHR
84.5
B/mi
1001
Asc(m)
107
Surface
Track

Notes & Comments

w/u, 4 x 800 wi 2 mins shuffle, 5 x 400 wi 1 min shuffle, 6 x 200 wi 45secs shuffle, w/d (4 mins shuffle between sets)

Split Summary
===
1) 1m - 7:00(7:00/m) 127/141bpm 108cal 8.58/12.23mph
2) 0.07m - 37(8:15/m) 131/142bpm 9cal 7.28/12.15mph
3) 0.51m - 2:37(5:07/m) 148/161bpm 45cal 11.71/12.38mph
4) 0.19m - 2:00(10:35/m) 130/161bpm 29cal 5.67/11.65mph
5) 0.51m - 2:37(5:10/m) 153/164bpm 47cal 11.62/11.88mph
6) 0.19m - 2:00(10:22/m) 132/163bpm 28cal 5.78/11.67mph
7) 0.5m - 2:36(5:09/m) 156/167bpm 48cal 11.64/11.71mph
8) 0.18m - 2:00(10:58/m) 137/167bpm 30cal 5.47/11.73mph
9) 0.51m - 2:37(5:09/m) 157/167bpm 48cal 11.65/12.84mph
10) 0.38m - 4:00(10:27/m) 126/167bpm 43cal 5.74/11.59mph
11) 0.25m - 1:14(4:53/m) 152/164bpm 20cal 12.3/12.29mph
12) 0.09m - 1:00(10:47/m) 148/165bpm 18cal 5.57/12.15mph
13) 0.26m - 1:15(4:48/m) 158/167bpm 23cal 12.48/12.5mph
14) 0.09m - 1:00(10:42/m) 151/167bpm 18cal 5.61/12.31mph
15) 0.26m - 1:16(4:54/m) 158/166bpm 23cal 12.26/12.5mph
16) 0.1m - 1:00(10:25/m) 152/167bpm 19cal 5.76/12.36mph
17) 0.26m - 1:15(4:49/m) 159/168bpm 23cal 12.44/13.65mph
18) 0.09m - 1:00(10:40/m) 152/168bpm 18cal 5.62/12.46mph
19) 0.26m - 1:15(4:52/m) 159/167bpm 23cal 12.35/13.25mph
20) 0.4m - 4:00(9:58/m) 130/168bpm 39cal 6.02/12.33mph
21) 0.12m - 35(4:43/m) 145/160bpm 7cal 12.72/13.36mph
22) 0.07m - 45(10:56/m) 152/161bpm 14cal 5.49/12.92mph
23) 0.12m - 33(4:30/m) 153/164bpm 9cal 13.33/13.63mph
24) 0.07m - 45(11:05/m) 154/164bpm 14cal 5.42/12.94mph
25) 0.12m - 34(4:37/m) 153/163bpm 10cal 12.99/14.17mph
26) 0.06m - 45(12:35/m) 155/164bpm 14cal 4.77/12.8mph
27) 0.13m - 34(4:26/m) 154/166bpm 9cal 13.53/13.13mph
28) 0.07m - 45(11:10/m) 156/166bpm 14cal 5.37/12.84mph
29) 0.13m - 34(4:31/m) 154/165bpm 9cal 13.26/13.4mph
30) 0.06m - 45(11:36/m) 157/166bpm 14cal 5.17/13.32mph
31) 0.13m - 34(4:18/m) 155/165bpm 9cal 13.97/13.88mph
32) 0.54m - 4:00(7:26/m) 143/166bpm 61cal 8.06/13.67mph
33) 1m - 6:58(6:58/m) 138/143bpm 89cal 8.6/8.77mph
34) 0.57m - 4:00(7:02/m) 138/143bpm 48cal 8.53/9.04mph

7:00 37 2:37 2:00 2:37 2:00 2:36 2:00 2:37 4:00 1:14 1:00 1:15 1:00 1:16 1:00 1:15 1:00 1:15 4:00 35 45 33 45 34 45 34 45 34 45 34 4:00 6:58 4:00

Pin Map

0mi in 0

Pace

16%

32%

36%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	59	59	7:51	100 70-122	786	167 120-172	1/2
0.25	1:54	56	7:24	123 118-127	911	170 168-172	2/0
0.38	2:49	54	7:14	128 127-130	925	170 168-172	1/3
0.50	3:41	53	7:01	128 127-130	899	170 168-172	2/0
0.63	4:34	52	6:59	128 117-135	893	170 168-172	1/3
0.75	5:25	52	6:54	133 132-134	917	172 170-174	2/0
0.88	6:13	48	6:24	136 132-138	871	175 168-184	1/3
1.00	7:00	46	6:10	141 139-141	869	174 170-186	2/0
1.13	12:01	5:02 +4:15	40:13	118 87-141	4745	178 162-192	1/3
1.25	12:44	43	5:41	141 133-146	801	187 184-190	2/0
1.38	13:22	39	5:09	148 137-157	761	186 184-190	1/2
1.50	14:01	39	5:12	158 157-159	821	183 180-184	2/0
1.63	14:52	51	6:48	158 147-161	1074	178 158-184	1/2
1.75	16:10	1:17	10:17	124 112-144	1275	162 160-164	1/0
1.88	16:58	49	6:29	129 108-147	836	178 158-200	1/3
2.00	17:37	39	5:13	153 148-156	799	183 182-186	2/0
2.13	18:16	39	5:11	160 157-161	830	183 182-186	0/3
2.25	18:55	39	5:10	162 161-162	837	182 180-184	2/0
2.38	19:59	1:04	8:35	147 120-163	1261	169 160-186	1/1
2.50	21:14	1:14	9:54	117 111-125	1159	167 158-194	0/2
2.63	21:52	38	5:06	145 128-156	740	186 184-188	1/1
2.75	22:31	39	5:10	160 158-163	826	185 184-188	1/1
2.88	23:10	39	5:11	164 163-165	851	185 184-186	1/1
3.00	23:55	45	6:04	166 162-167	1006	183 158-190	2/1
3.13	25:13	1:18	10:21	138 119-159	1429	162 162-164	2/1
3.25	26:09	56	7:27	129 114-149	962	179 160-192	0/3
3.38	26:47	38	5:06	157 150-161	801	187 184-190	2/0
3.50	27:24	38	5:01	164 162-165	823	186 186-188	0/3
3.63	28:04	40	5:17	165 165-166	873	184 182-186	2/0
3.75	29:05	1:01	8:10	158 139-167	1292	172 162-186	0/3
3.88	30:19	1:14	9:52	122 112-136	1204	163 162-166	2/0
4.00	31:38	1:18	10:25	115 111-118	1197	164 162-166	1/1
4.13	32:39	1:01	8:08	126 110-153	1025	177 158-200	0/3
4.25	33:16	37	4:57	158 154-162	783	189 188-192	1/0
4.38	34:19	1:04	8:29	155 135-164	1314	172 160-192	2/1
4.50	35:01	42	5:36	146 129-160	817	184 162-200	0/3
4.63	35:38	36	4:50	164 160-166	794	189 186-194	2/0
4.75	36:45	1:07	8:57	153 134-167	1369	170 160-194	1/1
4.88	37:23	39	5:09	154 141-162	793	189 184-194	1/2
5.00	37:59	36	4:49	165 163-167	796	188 186-190	2/0
5.13	39:06	1:07	8:56	149 134-167	1331	168 160-200	1/2
5.25	39:44	38	5:04	156 147-164	790	188 186-190	1/1
5.38	40:24	40	5:19	166 164-168	883	187 166-190	2/0
5.50	41:30	1:06	8:45	147 134-163	1286	169 158-200	1/2
5.63	42:06	36	4:50	159 151-164	767	188 184-190	1/1
5.75	42:58	52	6:52	165 155-167	1133	182 162-190	2/1
5.88	44:06	1:08	9:04	138 127-152	1250	165 164-166	1/2
6.00	45:20	1:14	9:52	121 116-125	1193	164 162-166	2/0
6.13	46:35	1:16	10:06	118 115-124	1192	165 160-188	1/1
6.25	47:13	38	5:04	150 127-161	759	192 166-196	1/2
6.38	48:10	56	7:31	147 137-157	1105	181 160-206	0/1
6.50	49:10	1:00	8:03	153 138-164	1233	172 160-206	3/0
6.63	49:47	37	4:57	157 144-164	778	193 168-202	1/2
6.75	50:48	1:01	8:10	150 139-162	1224	172 158-208	1/1
6.87	51:47	58	7:47	155 141-166	1207	169 158-196	3/0
7.00	52:22	35	4:40	157 145-165	733	189 162-194	1/3
7.12	53:22	1:00	8:00	152 142-166	1215	169 160-194	1/1
7.25	54:12	50	6:42	162 154-166	1084	180 162-194	3/1
7.37	55:09	57	7:33	142 138-151	1072	168 166-170	1/2
7.50	56:02	53	7:08	140 138-141	998	170 168-172	2/0
7.62	56:56	54	7:09	138 137-140	986	171 170-172	1/2
7.75	57:49	53	7:06	138 137-139	981	172 170-174	2/0
7.87	58:41	52	6:54	135 124-140	930	172 172-174	1/2
8.00	59:33	53	7:01	136 130-138	955	172 170-174	2/0
8.12	1:00:25	52	6:56	138 137-140	956	172 172-174	1/2
8.25	1:01:18	53	7:04	139 136-140	982	173 172-174	2/0
8.37	1:02:11	53	7:05	136 135-138	964	172 172-174	1/2
8.50	1:03:03	52	6:54	138 135-142	951	173 172-176	2/0
8.62	1:03:55	52	6:58	140 137-143	976	173 172-174	1/3
8.75	1:04:47	52	6:53	139 137-140	956	174 172-176	2/0
8.87	1:05:40	52	7:00	139 137-141	972	173 172-174	1/3
9.00	1:06:31	52	6:54	136 133-139	938	174 172-176	2/0
9.12	1:07:24	53	7:00	138 137-139	966	173 172-174	0/2
9.25	1:08:18	54	7:15	135 128-141	980	173 170-176	2/0
9.30	1:08:40	22	7:08	142 141-143	1013	174 174-174	0/2

Heart

145/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 107m, Range 4m, Flat prediction 1:04:26

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

177 (208 max) Stride Length: 131cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.2	176	9.3	1:04:25	7:23
Walk	0.0	120	0	0	NAN:00:00
Pause	5.8	-	-	4:15	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:11	4:47	64.34%	More
800m	2:32	5:05	69.41%	More
1km	3:33	5:43	64.65%	More
Mile	6:05	6:05	65.06%	More
5k	20:46	6:41	64.70%	More
5 miles	34:14	6:51	63.69%	More
10k	42:41	6:52	63.74%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:04	6:04	65.15
5km	20:09	6:29	66.66
5M	33:23	6:41	65.31
10km	42:01	6:46	64.74
10M	1:09:35	6:58	64.54
Half	1:32:39	7:04	63.61
20M	2:25:05	7:15	64.37
Mara	3:13:10	7:22	64.46

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