Tue 25th Jun 2019 at 10:00am by Jonny1616
Run > Intervals
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Time
1:01:21
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Miles 9.40
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Min/mi 6:32
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Pacing
1%
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WAVA
68.59
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Stride(cm)
139
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Cals
975
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Cadence
178
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BPM
146
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%MHR
85.3
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B/mi 952
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Asc(m)
119
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Surface
Road
Notes & Comments
w/u, 8 x 1k wi 2 mins shuffle recovery, w/d
Split Summary
===
1) 1m - 7:07(7:07/m) 126/133bpm 111cal 8.42/8.72mph
2) 1m - 6:47(6:47/m) 139/149bpm 115cal 8.85/12.59mph
3) 0.05m - 25(9:08/m) 123/135bpm 5cal 6.57/7.74mph
4) 0.62m - 3:12(5:09/m) 155/163bpm 59cal 11.66/12.69mph
5) 0.19m - 2:00(10:18/m) 135/163bpm 29cal 5.83/11.46mph
6) 0.62m - 3:14(5:12/m) 159/167bpm 61cal 11.54/11.75mph
7) 0.2m - 2:00(10:00/m) 138/166bpm 30cal 6/11.44mph
8) 0.62m - 3:16(5:15/m) 159/166bpm 61cal 11.43/12.27mph
9) 0.19m - 2:00(10:15/m) 137/165bpm 28cal 5.85/11.42mph
10) 0.62m - 3:15(5:13/m) 160/167bpm 62cal 11.49/11.84mph
11) 0.2m - 2:00(10:13/m) 137/165bpm 26cal 5.87/10.71mph
12) 0.62m - 3:15(5:14/m) 158/164bpm 60cal 11.45/12.46mph
13) 0.2m - 2:00(10:00/m) 139/164bpm 26cal 6/11.44mph
14) 0.62m - 3:14(5:13/m) 160/166bpm 61cal 11.52/11.94mph
15) 0.2m - 2:00(9:47/m) 137/166bpm 22cal 6.13/11.21mph
16) 0.62m - 3:14(5:12/m) 160/166bpm 60cal 11.53/12.27mph
17) 0.2m - 2:00(9:58/m) 138/165bpm 23cal 6.02/11.48mph
18) 0.62m - 3:14(5:13/m) 160/166bpm 60cal 11.5/12.23mph
19) 0.26m - 2:00(7:49/m) 146/166bpm 29cal 7.68/11.46mph
20) 0.74m - 5:08(6:57/m) 136/141bpm 47cal 8.63/8.87mph
Split Summary
===
1) 1m - 7:07(7:07/m) 126/133bpm 111cal 8.42/8.72mph
2) 1m - 6:47(6:47/m) 139/149bpm 115cal 8.85/12.59mph
3) 0.05m - 25(9:08/m) 123/135bpm 5cal 6.57/7.74mph
4) 0.62m - 3:12(5:09/m) 155/163bpm 59cal 11.66/12.69mph
5) 0.19m - 2:00(10:18/m) 135/163bpm 29cal 5.83/11.46mph
6) 0.62m - 3:14(5:12/m) 159/167bpm 61cal 11.54/11.75mph
7) 0.2m - 2:00(10:00/m) 138/166bpm 30cal 6/11.44mph
8) 0.62m - 3:16(5:15/m) 159/166bpm 61cal 11.43/12.27mph
9) 0.19m - 2:00(10:15/m) 137/165bpm 28cal 5.85/11.42mph
10) 0.62m - 3:15(5:13/m) 160/167bpm 62cal 11.49/11.84mph
11) 0.2m - 2:00(10:13/m) 137/165bpm 26cal 5.87/10.71mph
12) 0.62m - 3:15(5:14/m) 158/164bpm 60cal 11.45/12.46mph
13) 0.2m - 2:00(10:00/m) 139/164bpm 26cal 6/11.44mph
14) 0.62m - 3:14(5:13/m) 160/166bpm 61cal 11.52/11.94mph
15) 0.2m - 2:00(9:47/m) 137/166bpm 22cal 6.13/11.21mph
16) 0.62m - 3:14(5:12/m) 160/166bpm 60cal 11.53/12.27mph
17) 0.2m - 2:00(9:58/m) 138/165bpm 23cal 6.02/11.48mph
18) 0.62m - 3:14(5:13/m) 160/166bpm 60cal 11.5/12.23mph
19) 0.26m - 2:00(7:49/m) 146/166bpm 29cal 7.68/11.46mph
20) 0.74m - 5:08(6:57/m) 136/141bpm 47cal 8.63/8.87mph
7:07 6:47 25 3:12 2:00 3:14 2:00 3:16 2:00 3:15 2:00 3:15 2:00 3:14 2:00 3:14 2:00 3:14 2:00 5:08
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. |
---|---|---|---|---|---|---|---|
0.13 | 57 | 57 | 7:37 | 109 85-123 | 831 | 163 104-174 | 0/2 |
0.25 | 1:52 | 55 | 7:22 | 122 115-126 | 899 | 172 168-174 | 0/2 |
0.38 | 2:46 | 54 | 7:11 | 129 127-131 | 926 | 172 172-174 | 2/2 |
0.50 | 3:38 | 52 | 6:55 | 130 129-133 | 899 | 173 172-176 | 1/2 |
0.63 | 4:31 | 53 | 7:01 | 130 128-133 | 913 | 173 172-174 | 3/0 |
0.75 | 5:23 | 52 | 6:55 | 130 128-132 | 898 | 174 172-176 | 0/4 |
0.88 | 6:15 | 53 | 7:02 | 128 122-132 | 900 | 173 172-174 | 4/0 |
1.00 | 7:07 | 52 | 6:56 | 131 129-132 | 909 | 174 174-176 | 0/1 |
1.13 | 7:59 | 52 | 6:56 | 134 132-134 | 928 | 175 174-176 | 2/0 |
1.25 | 8:51 | 51 | 6:49 | 136 135-137 | 928 | 174 172-176 | 0/1 |
1.38 | 9:39 | 49 | 6:28 | 138 134-145 | 893 | 177 172-192 | 0/1 |
1.50 | 10:27 | 48 | 6:22 | 144 141-149 | 917 | 176 172-192 | 1/2 |
1.63 | 11:19 | 52 | 6:55 | 135 122-147 | 935 | 173 172-174 | 0/1 |
1.75 | 12:07 | 48 | 6:28 | 140 129-146 | 905 | 176 172-192 | 1/3 |
1.88 | 12:59 | 52 | 6:55 | 142 138-145 | 983 | 175 168-188 | 3/0 |
2.00 | 13:54 | 55 | 7:19 | 138 135-142 | 1009 | 174 168-190 | 2/1 |
2.13 | 19:49 | 5:55 +5:14 | 47:20 | 126 98-148 | 5964 | 170 100-188 | 2/2 |
2.25 | 20:34 | 45 | 6:03 | 151 148-155 | 914 | 188 186-190 | 0/3 |
2.38 | 21:13 | 39 | 5:12 | 157 155-159 | 815 | 188 186-190 | 4/0 |
2.50 | 21:52 | 39 | 5:12 | 160 159-161 | 831 | 189 186-190 | 0/1 |
2.63 | 22:31 | 39 | 5:13 | 162 161-162 | 845 | 188 186-190 | 1/0 |
2.75 | 23:33 | 1:02 | 8:15 | 150 131-163 | 1238 | 171 164-186 | 0/2 |
2.88 | 24:48 | 1:15 | 10:01 | 123 118-129 | 1232 | 165 164-168 | 3/1 |
3.00 | 25:28 | 39 | 5:14 | 144 127-156 | 754 | 187 166-192 | 0/1 |
3.13 | 26:06 | 38 | 5:05 | 161 158-163 | 820 | 189 186-192 | 1/2 |
3.25 | 26:46 | 40 | 5:18 | 163 163-164 | 863 | 188 186-190 | 0/1 |
3.38 | 27:25 | 40 | 5:18 | 165 164-165 | 874 | 188 186-190 | 1/2 |
3.50 | 28:09 | 43 | 5:46 | 166 164-167 | 958 | 186 162-192 | 3/0 |
3.63 | 29:25 | 1:17 | 10:14 | 140 123-161 | 1432 | 165 164-166 | 0/4 |
3.75 | 30:19 | 53 | 7:07 | 131 121-146 | 931 | 177 164-190 | 4/0 |
3.88 | 30:59 | 40 | 5:20 | 155 149-160 | 827 | 188 186-190 | 0/4 |
4.00 | 31:38 | 39 | 5:12 | 161 160-163 | 837 | 187 186-188 | 3/0 |
4.13 | 32:17 | 40 | 5:17 | 164 163-164 | 866 | 187 184-190 | 1/0 |
4.25 | 32:57 | 39 | 5:16 | 165 164-166 | 869 | 187 186-188 | 1/0 |
4.38 | 33:56 | 59 | 7:51 | 151 128-166 | 1186 | 171 162-188 | 0/1 |
4.50 | 35:12 | 1:16 | 10:08 | 129 121-137 | 1307 | 164 162-166 | 2/2 |
4.63 | 35:52 | 41 | 5:26 | 147 130-159 | 799 | 188 186-190 | 1/0 |
4.75 | 36:32 | 39 | 5:16 | 162 159-163 | 852 | 188 186-190 | 0/2 |
4.88 | 37:11 | 39 | 5:15 | 165 164-165 | 865 | 188 186-190 | 1/1 |
5.00 | 37:50 | 39 | 5:14 | 166 165-166 | 870 | 188 186-190 | 0/4 |
5.13 | 38:31 | 41 | 5:28 | 166 164-167 | 907 | 187 168-190 | 4/0 |
5.25 | 39:49 | 1:17 | 10:18 | 142 125-161 | 1462 | 165 162-166 | 0/4 |
5.38 | 40:46 | 57 | 7:38 | 129 120-145 | 985 | 177 164-194 | 4/0 |
5.50 | 41:25 | 39 | 5:09 | 155 147-160 | 799 | 188 186-190 | 0/4 |
5.63 | 42:05 | 40 | 5:22 | 161 160-162 | 865 | 187 186-188 | 4/0 |
5.75 | 42:45 | 40 | 5:18 | 162 162-163 | 860 | 187 186-188 | 1/1 |
5.88 | 43:24 | 40 | 5:18 | 163 163-164 | 863 | 186 184-188 | 2/0 |
6.00 | 44:21 | 57 | 7:32 | 159 146-164 | 1198 | 175 162-188 | 0/1 |
6.13 | 45:36 | 1:15 | 9:58 | 130 121-143 | 1296 | 165 162-166 | 3/3 |
6.25 | 46:18 | 42 | 5:38 | 141 123-156 | 795 | 185 166-192 | 1/0 |
6.38 | 46:57 | 39 | 5:12 | 161 157-163 | 838 | 188 186-190 | 0/2 |
6.50 | 47:36 | 39 | 5:14 | 164 163-165 | 859 | 188 184-190 | 1/1 |
6.63 | 48:16 | 40 | 5:16 | 165 165-166 | 869 | 186 184-188 | 0/3 |
6.75 | 48:55 | 39 | 5:16 | 166 165-166 | 873 | 187 184-190 | 4/0 |
6.87 | 50:08 | 1:13 | 9:41 | 143 127-166 | 1384 | 166 162-186 | 0/4 |
7.00 | 51:08 | 1:00 | 7:59 | 128 122-141 | 1022 | 172 164-192 | 5/0 |
7.12 | 51:49 | 41 | 5:27 | 153 144-158 | 834 | 187 184-190 | 0/3 |
7.25 | 52:27 | 39 | 5:11 | 162 160-163 | 839 | 188 186-190 | 3/0 |
7.37 | 53:07 | 39 | 5:16 | 164 163-165 | 864 | 188 186-190 | 2/0 |
7.50 | 53:46 | 39 | 5:09 | 165 164-166 | 849 | 187 184-188 | 1/1 |
7.62 | 54:37 | 51 | 6:48 | 164 156-166 | 1114 | 180 160-190 | 0/1 |
7.75 | 55:49 | 1:13 | 9:40 | 135 123-153 | 1305 | 164 162-168 | 2/4 |
7.87 | 56:38 | 49 | 6:35 | 137 122-155 | 902 | 182 162-194 | 1/0 |
8.00 | 57:19 | 40 | 5:22 | 159 156-162 | 854 | 187 184-190 | 0/1 |
8.12 | 57:59 | 40 | 5:20 | 163 161-164 | 869 | 186 184-188 | 1/0 |
8.25 | 58:38 | 39 | 5:14 | 165 164-165 | 863 | 186 184-188 | 0/3 |
8.37 | 59:17 | 39 | 5:11 | 165 165-166 | 854 | 187 186-188 | 4/0 |
8.50 | 1:00:15 | 58 | 7:47 | 156 143-165 | 1213 | 172 162-188 | 0/3 |
8.62 | 1:01:11 | 56 | 7:24 | 138 137-142 | 1022 | 168 166-170 | 2/1 |
8.75 | 1:02:03 | 53 | 7:02 | 137 136-138 | 964 | 170 170-172 | 3/2 |
8.87 | 1:02:57 | 54 | 7:10 | 136 135-138 | 974 | 172 170-174 | 2/1 |
9.00 | 1:03:50 | 53 | 7:01 | 139 136-141 | 974 | 173 170-176 | 2/0 |
9.12 | 1:04:41 | 51 | 6:50 | 138 136-141 | 944 | 172 170-172 | 2/1 |
9.25 | 1:05:32 | 51 | 6:48 | 136 129-138 | 924 | 172 170-174 | 1/2 |
9.37 | 1:06:23 | 51 | 6:50 | 131 124-136 | 895 | 172 170-174 | 1/2 |
9.40 | 1:06:35 | 12 | 7:54 | 135 134-135 | 1067 | 173 172-174 | 0/0 |
Heart
146/167max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 119m,
Range 7m, Flat prediction 1:01:21
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
178 (194 max)
Stride Length: 139cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 92.0 | 178 | 9.4 | 1:01:14 | 6:31 |
Walk | 8.0 | 101 | 0 | 5:21 | 8:47:19 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:42 | 5:42 | 69.34 |
5km | 18:58 | 6:06 | 70.82 |
5M | 31:25 | 6:17 | 69.39 |
10km | 39:34 | 6:22 | 68.75 |
10M | 1:05:31 | 6:33 | 68.55 |
Half | 1:27:13 | 6:39 | 67.57 |
20M | 2:16:35 | 6:50 | 68.37 |
Mara | 3:01:51 | 6:56 | 68.47 |
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