Tue 18th Jun 2019 at 6:00pm by Oscar the Grouch
Run > Intervals
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Time
38:34
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Miles 4.11
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Min/mi 9:23
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Pacing
35%
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WAVA
48.87
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Stride(cm)
98
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Cals
376
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Cadence
175
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BPM
129
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%MHR
68.8
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B/mi 1214
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Asc(m)
32
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Surface
Track
Notes & Comments
4 x 500 off 90 secs; 2 x 250; x 2
Split Summary
===
1) 0.32m - 1:55(5:57/m) 131/150bpm 21cal 10.08/10.67mph
2) 0.08m - 1:34(20:23/m) 143/150bpm 20cal 2.94/10.08mph
3) 0.33m - 1:52(5:40/m) 137/150bpm 22cal 10.59/11.12mph
4) 0.08m - 2:03(26:23/m) 137/150bpm 22cal 2.27/10.62mph
5) 0.32m - 1:49(5:38/m) 133/149bpm 19cal 10.66/11.81mph
6) 0.08m - 2:02(25:23/m) 139/150bpm 21cal 2.36/10.83mph
7) 0.32m - 1:47(5:37/m) 130/149bpm 16cal 10.69/11.79mph
8) 0.07m - 1:43(23:03/m) 142/149bpm 21cal 2.6/10.6mph
9) 0.17m - 50(4:56/m) 121/143bpm 5cal 12.16/12.86mph
10) 0.08m - 1:35(20:44/m) 140/148bpm 19cal 2.89/12.54mph
11) 0.17m - 49(4:52/m) 124/145bpm 6cal 12.31/13.25mph
12) 0.09m - 3:15(37:58/m) 119/148bpm 20cal 1.58/12.65mph
13) 0.32m - 1:47(5:31/m) 122/147bpm 14cal 10.87/12.02mph
14) 0.08m - 1:40(21:40/m) 139/147bpm 20cal 2.77/10.58mph
15) 0.33m - 1:47(5:24/m) 131/146bpm 16cal 11.12/12.13mph
16) 0.08m - 1:42(21:59/m) 137/147bpm 19cal 2.73/10.92mph
17) 0.32m - 1:47(5:33/m) 133/146bpm 17cal 10.83/12.38mph
18) 0.08m - 1:46(23:20/m) 137/147bpm 19cal 2.57/10.73mph
19) 0.32m - 1:50(5:38/m) 133/146bpm 17cal 10.65/12.15mph
20) 0.07m - 1:41(24:06/m) 138/146bpm 18cal 2.49/10.48mph
21) 0.16m - 50(5:08/m) 121/143bpm 4cal 11.67/13.13mph
22) 0.08m - 1:41(22:06/m) 138/146bpm 18cal 2.71/12.23mph
23) 0.17m - 48(4:52/m) 115/137bpm 2cal 12.33/13.84mph
24) 0.01m - 3(5:33/m) 139/139bpm 10.81/12.8mph
Split Summary
===
1) 0.32m - 1:55(5:57/m) 131/150bpm 21cal 10.08/10.67mph
2) 0.08m - 1:34(20:23/m) 143/150bpm 20cal 2.94/10.08mph
3) 0.33m - 1:52(5:40/m) 137/150bpm 22cal 10.59/11.12mph
4) 0.08m - 2:03(26:23/m) 137/150bpm 22cal 2.27/10.62mph
5) 0.32m - 1:49(5:38/m) 133/149bpm 19cal 10.66/11.81mph
6) 0.08m - 2:02(25:23/m) 139/150bpm 21cal 2.36/10.83mph
7) 0.32m - 1:47(5:37/m) 130/149bpm 16cal 10.69/11.79mph
8) 0.07m - 1:43(23:03/m) 142/149bpm 21cal 2.6/10.6mph
9) 0.17m - 50(4:56/m) 121/143bpm 5cal 12.16/12.86mph
10) 0.08m - 1:35(20:44/m) 140/148bpm 19cal 2.89/12.54mph
11) 0.17m - 49(4:52/m) 124/145bpm 6cal 12.31/13.25mph
12) 0.09m - 3:15(37:58/m) 119/148bpm 20cal 1.58/12.65mph
13) 0.32m - 1:47(5:31/m) 122/147bpm 14cal 10.87/12.02mph
14) 0.08m - 1:40(21:40/m) 139/147bpm 20cal 2.77/10.58mph
15) 0.33m - 1:47(5:24/m) 131/146bpm 16cal 11.12/12.13mph
16) 0.08m - 1:42(21:59/m) 137/147bpm 19cal 2.73/10.92mph
17) 0.32m - 1:47(5:33/m) 133/146bpm 17cal 10.83/12.38mph
18) 0.08m - 1:46(23:20/m) 137/147bpm 19cal 2.57/10.73mph
19) 0.32m - 1:50(5:38/m) 133/146bpm 17cal 10.65/12.15mph
20) 0.07m - 1:41(24:06/m) 138/146bpm 18cal 2.49/10.48mph
21) 0.16m - 50(5:08/m) 121/143bpm 4cal 11.67/13.13mph
22) 0.08m - 1:41(22:06/m) 138/146bpm 18cal 2.71/12.23mph
23) 0.17m - 48(4:52/m) 115/137bpm 2cal 12.33/13.84mph
24) 0.01m - 3(5:33/m) 139/139bpm 10.81/12.8mph
1:55 1:34 1:52 2:03 1:49 2:02 1:47 1:43 50 1:35 49 3:15 1:47 1:40 1:47 1:42 1:47 1:46 1:50 1:41 50 1:41 48 3
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 | 23 | 23 | 6:14 | 96 95-98 | 599 | 164 124-182 | 0/0 |
0.13 | 45 | 22 | 5:49 | 116 95-137 | 675 | 188 186-190 | 0/1 |
0.19 | 1:06 | 21 | 5:39 | 145 139-148 | 819 | 187 180-190 | 1/0 |
0.25 | 1:28 | 22 | 5:50 | 149 149-149 | 868 | 180 180-180 | 0/1 |
0.31 | 1:51 | 23 | 6:04 | 150 149-150 | 910 | 179 178-180 | 0/0 |
0.38 | 2:53 | 1:02 | 16:24 | 147 139-150 | 2411 | 141 106-178 | 0/0 |
0.44 | 3:42 | 50 | 13:18 | 122 115-136 | 1622 | 148 116-184 | 0/0 |
0.50 | 4:04 | 21 | 5:43 | 118 113-125 | 675 | 193 184-196 | 0/0 |
0.56 | 4:24 | 20 | 5:19 | 139 129-147 | 739 | 189 178-194 | 2/1 |
0.63 | 4:45 | 21 | 5:37 | 149 148-149 | 836 | 188 188-188 | 0/0 |
0.69 | 5:06 | 21 | 5:36 | 150 149-150 | 840 | 183 178-188 | 0/1 |
0.75 | 5:46 | 40 | 10:45 | 150 149-150 | 1612 | 161 114-180 | 0/0 |
0.81 | 7:21 | 1:35 | 25:18 | 126 104-146 | 3188 | 117 112-126 | 0/0 |
0.88 | 7:47 | 26 | 6:59 | 101 98-103 | 706 | 199 196-200 | 0/0 |
0.94 | 8:09 | 21 | 5:42 | 124 102-141 | 706 | 186 180-192 | 1/1 |
1.00 | 8:29 | 21 | 5:30 | 146 142-148 | 803 | 182 180-182 | 0/0 |
1.06 | 8:50 | 21 | 5:33 | 149 149-149 | 828 | 182 180-182 | 0/0 |
1.13 | 9:10 | 20 | 5:27 | 149 149-149 | 811 | 180 178-182 | 0/0 |
1.19 | 10:15 | 1:05 | 17:20 | 145 137-150 | 2514 | 131 112-180 | 0/0 |
1.25 | 11:24 | 1:09 | 18:23 | 114 102-134 | 2096 | 155 112-198 | 0/0 |
1.31 | 11:49 | 25 | 6:36 | 102 101-106 | 673 | 199 196-200 | 0/1 |
1.38 | 12:09 | 20 | 5:17 | 128 111-144 | 677 | 196 194-196 | 2/0 |
1.44 | 12:30 | 21 | 5:37 | 148 146-148 | 831 | 191 184-196 | 0/1 |
1.50 | 12:51 | 21 | 5:35 | 149 149-149 | 831 | 180 178-182 | 0/0 |
1.56 | 13:48 | 57 | 15:14 | 148 144-149 | 2253 | 141 112-180 | 0/0 |
1.63 | 14:49 | 1:01 | 16:21 | 127 113-141 | 2076 | 126 110-200 | 1/0 |
1.69 | 15:10 | 21 | 5:30 | 113 112-113 | 622 | 206 204-210 | 0/1 |
1.75 | 15:28 | 18 | 4:42 | 127 112-141 | 597 | 204 196-208 | 1/0 |
1.81 | 16:21 | 53 | 14:10 | 145 142-148 | 2054 | 152 114-198 | 0/1 |
1.88 | 17:13 | 52 | 13:53 | 124 114-139 | 1722 | 141 114-208 | 1/0 |
1.94 | 17:37 | 24 | 6:19 | 115 112-118 | 727 | 207 206-208 | 0/1 |
2.00 | 17:53 | 17 | 4:31 | 133 126-144 | 600 | 204 196-206 | 1/1 |
2.06 | 19:21 | 1:28 | 23:24 | 131 116-146 | 3065 | 127 106-196 | 0/1 |
2.13 | 21:15 | 1:53 | 30:16 | 100 86-116 | 3026 | 144 106-200 | 1/1 |
2.19 | 21:42 | 27 | 7:10 | 88 85-93 | 630 | 198 196-200 | 0/0 |
2.25 | 22:01 | 19 | 5:10 | 113 96-131 | 584 | 197 194-198 | 2/1 |
2.31 | 22:21 | 20 | 5:26 | 141 134-145 | 766 | 194 192-194 | 0/0 |
2.38 | 22:42 | 21 | 5:36 | 146 145-146 | 817 | 192 190-194 | 0/0 |
2.44 | 23:18 | 36 | 9:34 | 147 147-147 | 1406 | 165 112-182 | 0/0 |
2.50 | 24:32 | 1:14 | 19:45 | 127 111-145 | 2509 | 124 112-182 | 0/0 |
2.56 | 25:00 | 28 | 7:26 | 111 110-111 | 825 | 194 182-198 | 0/0 |
2.63 | 25:21 | 21 | 5:32 | 115 106-128 | 636 | 198 198-200 | 1/1 |
2.69 | 25:39 | 19 | 4:57 | 137 128-144 | 679 | 197 196-198 | 1/0 |
2.75 | 26:00 | 20 | 5:28 | 146 145-146 | 797 | 190 182-198 | 0/1 |
2.81 | 26:20 | 20 | 5:26 | 146 146-146 | 794 | 181 178-182 | 0/0 |
2.88 | 27:22 | 1:02 | 16:35 | 143 134-146 | 2370 | 147 112-178 | 0/0 |
2.94 | 28:13 | 51 | 13:35 | 118 111-131 | 1602 | 156 114-200 | 0/0 |
3.00 | 28:40 | 27 | 7:06 | 113 108-122 | 803 | 198 196-198 | 0/0 |
3.06 | 28:59 | 19 | 5:04 | 136 124-143 | 688 | 197 196-198 | 1/1 |
3.13 | 29:20 | 21 | 5:36 | 146 144-146 | 818 | 192 188-196 | 0/0 |
3.19 | 29:40 | 20 | 5:24 | 146 146-146 | 789 | 194 192-198 | 1/1 |
3.25 | 30:23 | 43 | 11:29 | 146 146-147 | 1676 | 162 112-192 | 0/0 |
3.31 | 31:35 | 1:12 | 19:07 | 124 111-143 | 2371 | 116 108-124 | 0/0 |
3.38 | 32:05 | 30 | 8:06 | 110 109-111 | 891 | 198 196-200 | 0/0 |
3.44 | 32:26 | 21 | 5:36 | 126 110-141 | 706 | 196 192-198 | 1/1 |
3.50 | 32:47 | 20 | 5:24 | 144 143-145 | 777 | 193 190-194 | 0/0 |
3.56 | 33:08 | 21 | 5:43 | 146 146-146 | 834 | 190 188-190 | 0/0 |
3.63 | 33:30 | 22 | 5:48 | 146 146-146 | 846 | 187 184-192 | 1/0 |
3.69 | 34:51 | 1:21 | 21:36 | 138 126-146 | 2981 | 121 108-184 | 0/0 |
3.75 | 35:28 | 38 | 10:04 | 115 110-123 | 1158 | 183 112-208 | 0/0 |
3.81 | 35:47 | 18 | 4:50 | 118 109-135 | 569 | 201 200-206 | 0/0 |
3.88 | 36:23 | 36 | 9:40 | 143 138-146 | 1383 | 178 116-200 | 1/0 |
3.94 | 37:38 | 1:15 | 20:06 | 131 110-146 | 2633 | 116 112-128 | 1/0 |
4.00 | 38:01 | 23 | 6:06 | 109 109-110 | 665 | 194 128-210 | 0/0 |
4.06 | 38:17 | 16 | 4:23 | 112 108-120 | 491 | 208 206-214 | 1/1 |
4.11 | 38:34 | 17 | 5:45 | 132 120-139 | 759 | 199 196-206 | 0/0 |
Heart
129/150max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 32m,
Range 2m, Flat prediction 38:34
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
175 (214 max)
Stride Length: 98cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 53.3 | 192 | 3.3 | 20:34 | 6:11 |
Walk | 45.9 | 116 | 0.8 | 17:43 | 22:35 |
Still | 0.7 | - | - | 17 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:37 | 8:37 | 48.31 |
5km | 28:40 | 9:14 | 49.39 |
5M | 47:28 | 9:30 | 48.51 |
10km | 59:46 | 9:37 | 48.09 |
10M | 1:38:59 | 9:54 | 47.96 |
Half | 2:11:47 | 10:04 | 47.28 |
20M | 3:26:22 | 10:19 | 47.84 |
Mara | 4:34:45 | 10:29 | 47.91 |
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