Fri 12th Jul 2019 at 6:00am by stewboy

Run > Intervals

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Time
1:13:25
Miles
6.23
Min/mi
11:47
Pacing
45%
Stride(cm)
102
Cals
603
Cadence
134
BPM
132
%MHR
77.2
B/mi
1556
Asc(m)
120
Hillscore
2
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 11:44(11:43/m)
2) 0.25m - 1:47(7:01/m)

3) 0.06m - 1:22(23:56/m)

4) 0.25m - 1:52(7:22/m)

5) 0.05m - 1:28(28:30/m)

6) 0.27m - 2:00(7:19/m)

7) 0.04m - 1:43(42:30/m)

8) 0.26m - 1:46(6:54/m)

9) 0.05m - 1:31(28:13/m)

10) 0.26m - 1:57(7:31/m)

11) 0.05m - 1:44(33:35/m)

12) 0.26m - 1:51(7:07/m)

13) 0.05m - 1:44(35:59/m)

14) 0.28m - 2:10(7:44/m)

15) 0.03m - 1:32(47:24/m)

16) 0.27m - 1:55(7:12/m)

17) 0.05m - 1:53(41:04/m)

18) 0.27m - 1:57(7:15/m)

19) 0.04m - 1:17(35:08/m)

20) 0.34m - 2:40(7:47/m)

21) 0.04m - 2:00(56:58/m)

22) 0.19m - 1:30(7:58/m)

23) 0.06m - 3:07(51:19/m)

24) 0.26m - 1:47(6:53/m)

25) 0.05m - 1:37(30:28/m)

26) 0.26m - 2:02(7:48/m)

27) 0.05m - 1:58(39:33/m)

28) 0.26m - 1:52(7:13/m)

29) 0.05m - 1:43(35:39/m)

30) 0.27m - 2:05(7:45/m)

31) 0.04m - 1:35(37:36/m)

32) 0.27m - 1:57(7:17/m)

33) 0.04m - 1:12(28:48/m)

34) 0.26m - 3:06(12:07/m)

Intervals
====
1m warm
16 x 400metres alternating between:
10km pace (goal: 7:55 / actual: 7:32) &

5km pace (goal: 7:40/ actual: 7:13)
0.1km/2mins rest between each interval
0.25m cool

11:44 1:47 1:22 1:52 1:28 2:00 1:43 1:46 1:31 1:57 1:44 1:51 1:44 2:10 1:32 1:55 1:53 1:57 1:17 2:40 2:00 1:30 3:07 1:47 1:37 2:02 1:58 1:52 1:43 2:05 1:35 1:57 1:12 3:06

Pace

36%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	48	48	12:56	67 64-69	866	160 116-280	0/1
0.13	1:38	49	13:05	73 69-76	955	157 140-164	0/2
0.19	2:24	47	12:27	79 76-83	984	157 140-164	1/1
0.25	3:09	44	11:50	86 83-89	1018	155 94-164	0/1
0.31	3:55	46	12:19	92 89-95	1134	157 140-164	1/1
0.38	4:39	44	11:40	98 95-101	1143	159 140-164	0/1
0.44	5:27	49	13:00	105 101-108	1365	158 140-164	1/1
0.50	6:13	46	12:15	111 108-114	1359	159 140-164	2/0
0.56	6:56	42	11:18	117 115-120	1322	158 140-164	2/0
0.63	7:42	46	12:17	124 120-127	1523	152 70-188	2/0
0.69	8:26	44	11:49	130 127-133	1536	159 140-164	2/0
0.75	9:10	44	11:42	136 133-139	1592	158 118-188	1/0
0.81	9:50	41	10:49	142 139-145	1537	148 94-164	2/0
0.88	10:33	42	11:20	147 145-149	1665	161 140-164	4/0
0.94	11:16	43	11:28	151 149-153	1732	156 118-188	1/1
1.00	12:00	44	11:49	149 148-151	1762	165 140-188	1/0
1.06	12:30	30	7:55	153 151-154	1211	167 94-212	0/2
1.13	12:57	27	7:10	156 154-157	1117	163 118-188	0/2
1.19	13:18	22	5:45	159 158-160	913	160 118-188	0/2
1.25	14:12	54	14:20	155 134-163	2222	112 46-210	0/2
1.31	15:10	58	15:32	117 106-134	1817	108 22-210	0/2
1.38	15:33	22	5:59	145 130-154	867	176 164-188	0/6
1.44	16:01	28	7:30	157 154-159	1179	167 70-188	3/0
1.50	16:33	32	8:27	163 160-165	1378	166 70-188	2/0
1.56	17:40	1:07	17:56	150 117-169	2689	102 22-188	2/0
1.63	18:39	59	15:45	113 102-127	1779	105 46-210	1/0
1.69	19:16	37	9:53	140 128-153	1383	164 118-188	1/2
1.75	19:40	24	6:26	157 153-160	1010	174 140-188	0/2
1.81	20:05	25	6:34	164 160-167	1078	169 94-188	0/2
1.88	21:51	1:46	28:18	133 98-173	3765	67 22-326	0/2
1.94	22:58	1:07	17:48	106 97-123	1886	137 46-188	0/2
2.00	23:26	29	7:38	113 106-122	862	174 118-232	0/2
2.06	23:52	26	6:54	133 123-144	918	165 140-188	0/2
2.13	24:17	25	6:32	154 144-164	1006	171 140-188	0/1
2.19	25:49	1:32	24:31	144 109-172	3529	91 22-186	0/1
2.25	26:22	33	8:49	113 105-125	997	148 46-210	1/1
2.31	26:46	24	6:32	129 126-130	842	173 164-188	1/1
2.38	27:14	28	7:23	133 131-135	982	162 94-188	2/1
2.44	27:47	34	8:56	137 135-140	1224	168 140-188	1/1
2.50	29:24	1:37	25:47	128 104-145	3299	106 22-326	0/1
2.56	30:02	38	10:15	115 104-138	1179	165 70-256	0/0
2.63	30:31	28	7:30	147 139-151	1102	172 164-188	0/1
2.69	30:56	26	6:54	156 151-160	1075	160 70-188	1/1
2.75	31:25	28	7:35	164 161-167	1244	152 94-188	0/0
2.81	33:22	1:58	31:20	132 107-170	4137	94 22-374	2/0
2.88	33:51	29	7:38	138 123-149	1052	176 164-188	0/1
2.94	34:18	27	7:10	159 149-166	1138	159 70-188	1/0
3.00	34:53	36	9:30	166 164-168	1576	165 118-188	1/0
3.06	35:22	28	7:34	162 161-164	1225	159 94-188	0/1
3.13	37:27	2:05	33:20	136 104-161	4533	51 22-280	0/1
3.19	38:29	1:02	16:36	121 110-134	2009	142 70-188	1/0
3.25	39:02	33	8:53	140 134-145	1244	173 164-188	1/1
3.31	39:29	26	7:01	150 145-154	1053	168 164-188	1/0
3.38	39:52	23	6:07	158 154-162	967	170 140-188	1/0
3.44	41:31	1:39	26:30	137 105-169	3630	135 46-420	0/1
3.50	42:27	56	14:56	119 106-146	1776	129 70-256	0/3
3.56	42:52	26	6:48	154 147-157	1048	171 118-188	2/0
3.63	43:23	30	8:07	159 157-160	1292	170 164-188	8/5
3.69	43:47	24	6:28	162 161-163	1049	155 118-188	1/6
3.75	44:55	1:08	18:07	156 114-166	2827	96 46-164	0/0
3.81	46:03	1:08	18:02	118 112-129	2128	132 92-208	0/3
3.88	46:43	40	10:40	139 129-151	1482	167 94-188	0/1
3.94	47:11	29	7:38	149 148-151	1137	171 118-188	2/0
4.00	47:36	24	6:31	146 145-148	950	175 164-188	2/0
4.06	48:01	25	6:42	143 142-145	958	173 164-188	2/1
4.13	48:53	52	13:51	139 136-142	1925	115 46-188	1/0
4.19	50:34	1:41	27:02	115 101-137	3109	84 46-188	0/4
4.25	51:08	34	9:01	155 138-166	1399	169 164-188	2/0
4.31	51:40	32	8:35	171 167-175	1469	148 94-188	0/2
4.38	54:12	2:32	40:30	123 102-175	4981	99 92-186	1/0
4.44	55:01	48	12:54	107 105-113	1380	114 70-186	0/1
4.50	55:25	24	6:26	122 114-131	784	174 164-188	0/1
4.56	56:00	35	9:26	144 131-156	1360	172 164-188	0/2
4.62	56:22	22	5:59	165 157-172	987	174 164-188	0/1
4.69	56:55	33	8:40	176 168-181	1525	141 92-188	3/0
4.75	58:13	1:18	20:43	129 109-167	2672	79 46-140	2/0
4.81	58:54	41	10:57	115 109-121	1260	166 140-188	0/0
4.87	59:20	26	7:00	125 121-128	875	170 164-188	2/0
4.94	59:48	28	7:29	133 129-137	996	167 118-188	2/0
5.00	1:00:18	30	8:04	142 137-146	1145	152 70-188	3/2
5.06	1:01:41	1:23	22:10	136 109-153	3015	81 22-140	0/4
5.12	1:02:36	54	14:30	110 99-127	1595	114 70-280	2/0
5.19	1:03:04	28	7:27	129 127-131	961	172 164-188	1/1
5.25	1:03:30	26 +8	7:00	133 132-136	931	181 140-256	2/0
5.31	1:03:56	26	7:02	139 136-141	978	174 140-256	0/0
5.38	1:05:22	1:26	22:55	137 110-149	3139	95 46-210	1/0
5.44	1:06:19	57	15:05	114 109-125	1719	115 22-188	1/1
5.50	1:06:47	28	7:33	130 126-134	982	171 164-188	1/1
5.56	1:07:17	30	8:02	138 134-143	1108	170 164-188	0/0
5.63	1:07:48	31	8:15	147 143-152	1213	165 118-188	0/0
5.69	1:09:01	1:13	19:24	148 125-160	2871	90 22-280	0/0
5.75	1:10:02	1:02	16:25	122 109-145	2003	107 22-188	0/0
5.81	1:10:34	31	8:21	159 146-167	1327	172 164-188	2/1
5.88	1:11:00	27	7:04	169 168-170	1194	172 164-188	2/1
5.94	1:11:25	25	6:42	170 169-170	1139	171 140-212	1/1
6.00	1:13:08	1:42	27:14	140 113-170	3812	97 22-188	1/1
6.06	1:13:56	49	13:03	115 115-115	1500	164 140-188	2/3
6.13	1:14:38	42	11:04	115 115-115	1273	161 140-164	0/1
6.19	1:15:20	42	11:18	115 115-115	1300	158 118-164	1/0
6.23	1:15:48	28	12:17	115 115-115	1413	141 118-188	0/3

Heart

132/181max

Show Beats/Mile

BPM
WHR
MHR
Bands
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Elevation

Asc 120m, Range 35m, Flat prediction 1:13:24

Elevation Graph

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Biggest Climbs (m)	Min/mi
20 2.3%	11:48
See your biggest climbs

Cadence

134 (420 max) Stride Length: 102cm Run: 65.2% Walk: 34.8%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:53	0.00%	More
800m	4:30	9:03	0.00%	More
1km	5:57	9:34	0.00%	More
Mile	10:10	10:10	0.00%	More
5k	36:20	11:42	0.00%	More
5 miles	59:55	11:59	0.00%	More
10k	1:15:38	12:10	0.00%	More

Predictions

Dist	Time	Per Mile
1M	10:34	10:34
5km	35:07	11:18
5M	58:09	11:38
10km	1:13:13	11:47
10M	2:01:14	12:07
Half	2:41:25	12:19
20M	4:12:46	12:38
Mara	5:36:32	12:51

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