Thu 18th Jul 2019 at 6:00am by stewboy

Run > Intervals

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Time
46:50
Miles
4.42
Min/mi
10:36
Pacing
51%
Stride(cm)
111
Cals
423
Cadence
137
BPM
143
%MHR
83.8
B/mi
1518
Asc(m)
90
Hillscore
1
Surface
Road

Notes & Comments

Split Summary
===
1) 0.64m - 7:02(11:03/m)

2) 0.62m - 4:49(7:46/m)

3) 0.05m - 1:28(27:42/m)

4) 0.31m - 2:19(7:21/m)

5) 0.06m - 1:27(23:48/m)

6) 0.31m - 2:19(7:22/m)

7) 0.05m - 1:37(29:32/m)

8) 0.14m - 56(6:33/m)

9) 0.04m - 1:53(46:14/m)

10) 0.27m - 1:57(7:11/m)

11) 0.05m - 51(18:17/m)

12) 0.25m - 1:52(7:22/m)

13) 0.06m - 1:01(17:12/m)

14) 0.13m - 54(6:41/m)

15) 0.04m - 1:22(32:19/m)

16) 0.15m - 1:00(6:37/m)

17) 0.05m - 1:32(31:17/m)

18) 0.13m - 54(6:59/m)

19) 0.04m - 1:18(31:02/m)

20) 0.15m - 1:02(7:00/m)

21) 0.05m - 1:15(26:55/m)

22) 0.15m - 58(6:35/m)

23) 0.05m - 54(18:26/m)
24) 0.62m - 6:10(10:01/m)

Intervals
=====

1km warm

1 km @ 10k pace (goal: 7:55 / actual: 7:46)
2 x 500m @ 5k pace (goal: 7:40 / actual: 7:21 avg)
200m @ Mile pace (goal: 7:00 / actual: 6:33)
2 x 400m @ 5k pace (goal: 7:40 / actual: 7:16 avg)
5x200m @ Mile pace (goal: 7:00 / actual: 6:46 avg)

90sec/0.1km rest between each interval

1km cool

7:02 4:49 1:28 2:19 1:27 2:19 1:37 56 1:53 1:57 51 1:52 1:01 54 1:22 1:00 1:32 54 1:18 1:02 1:15 58 54 6:10

Pace

21%

11%

18%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	46	46	12:18	136 136-136	1673	154 94-186	1/2
0.13	1:30	44	11:40	136 136-136	1586	160 140-164	0/2
0.19	2:10	40	10:41	136 136-136	1454	153 118-164	1/1
0.25	2:54	44	11:41	136 136-136	1590	156 118-164	0/0
0.31	3:36	43	11:21	136 136-136	1544	148 94-164	1/1
0.38	4:18	41	11:02	132 126-136	1456	157 118-164	0/2
0.44	4:58	41	10:50	130 128-133	1408	158 118-164	1/0
0.50	5:46	48	12:41	129 128-131	1635	157 140-188	2/1
0.56	6:28	42	11:12	134 131-136	1501	157 118-164	3/1
0.63	7:04	36	9:43	133 130-138	1292	159 140-188	1/1
0.69	7:37	33	8:48	143 138-150	1260	166 164-188	2/0
0.75	8:08	31	8:09	157 150-159	1279	159 94-188	0/0
0.81	8:37	29	7:45	166 160-168	1286	164 140-188	2/1
0.88	9:08	31	8:19	169 168-170	1406	166 140-188	0/1
0.94	9:37	29	7:39	169 167-170	1294	162 118-188	0/0
1.00	10:05	28	7:28	167 167-168	1248	165 118-188	1/1
1.06	10:33	28	7:28	168 168-169	1253	161 118-188	2/1
1.13	11:18	46 +22	12:10	162 154-169	1970	166 70-232	1/1
1.19	11:46	28	7:28	163 157-166	1216	163 118-188	1/1
1.25	12:18	31	8:19	167 166-168	1389	142 70-188	2/0
1.31	13:44	1:27	23:06	131 100-165	3027	84 22-162	0/0
1.38	14:12	27	7:16	128 111-140	931	171 162-188	1/1
1.44	14:38	26	6:57	152 141-163	1057	162 118-188	1/0
1.50	15:05	28	7:24	166 163-168	1230	171 164-188	1/1
1.56	15:34	29	7:41	170 168-171	1307	165 140-188	4/0
1.63	16:11	37	9:46	173 166-176	1689	135 70-188	3/2
1.69	17:43	1:32 +15	24:34	128 103-165	3144	86 22-210	1/1
1.75	18:10	27	7:18	126 105-149	920	174 162-210	2/1
1.81	18:38	27	7:18	158 150-166	1153	152 118-164	0/2
1.88	19:08	30	8:02	176 167-183	1413	166 164-188	2/0
1.94	19:36	28	7:32	182 180-185	1372	159 70-188	1/1
2.00	20:09	33	8:44	184 168-187	1607	129 46-188	0/2
2.06	21:39	1:30	24:04	135 109-167	3249	88 22-280	1/1
2.13	22:05	26	6:48	122 110-134	830	177 164-280	1/1
2.19	22:28	24	6:18	145 135-156	913	173 164-188	0/2
2.25	24:26	1:57	31:17	132 106-168	4130	64 22-164	1/1
2.31	24:54	28	7:33	121 113-131	913	169 92-212	2/1
2.38	25:32	38	10:12	140 132-150	1429	160 140-188	0/1
2.44	26:03	31	8:12	155 149-165	1270	170 140-188	2/3
2.50	26:30	28	7:20	168 165-172	1233	166 164-188	1/2
2.56	27:17	47	12:25	164 144-175	2035	105 70-164	0/4
2.63	28:06	49	13:04	130 119-143	1698	133 46-186	1/2
2.69	28:30	25	6:33	149 136-162	976	167 140-188	0/4
2.75	29:00	29	7:48	169 163-170	1318	166 164-188	0/2
2.81	29:30	30	8:01	173 171-175	1387	169 140-236	0/2
2.88	30:09	39	10:28	163 149-175	1705	113 46-212	1/1
2.94	31:00	51	13:31	134 126-148	1812	117 46-302	1/2
3.00	31:23	23	6:13	143 138-149	888	156 94-188	0/1
3.06	33:22	1:59 +34	31:42	145 109-165	4597	86 46-232	1/1
3.13	33:52	30	8:00	121 109-142	968	145 46-188	0/3
3.19	34:18	26	6:54	154 143-161	1064	161 94-212	0/5
3.25	35:05	47	12:30	160 149-168	2001	117 70-188	0/2
3.31	36:23	1:18	20:51	122 109-148	2545	114 46-232	5/0
3.38	36:48	25	6:48	134 128-141	911	169 140-188	2/0
3.44	38:12	1:23	22:12	141 120-154	3130	77 22-188	4/2
3.50	38:39	28	7:25	131 119-145	971	184 164-232	1/1
3.56	39:08	28	7:35	156 146-166	1183	172 164-188	1/1
3.63	40:24	1:16	20:22	152 128-169	3096	95 22-280	1/1
3.69	40:52	28	7:22	134 127-141	987	154 46-188	1/0
3.75	41:18	26	6:59	149 142-157	1040	170 94-188	2/1
3.81	42:07	49	13:04	160 152-168	2090	109 46-212	0/1
3.88	43:12	1:05	17:16	136 128-151	2347	118 46-234	1/0
3.94	43:55	43	11:29	129 129-129	1482	163 140-164	0/0
4.00	44:28	34	8:58	129 129-129	1157	165 164-188	1/1
4.06	45:01	32	8:38	129 129-129	1114	164 164-164	1/0
4.13	45:37	36	9:36	129 129-129	1238	166 164-188	1/0
4.19	46:09	33	8:43	129 129-129	1124	165 164-188	0/1
4.25	46:59	49	13:10	129 129-129	1698	153 118-188	1/0
4.31	47:29	30	8:01	129 129-129	1034	166 140-188	1/1
4.38	48:03	34	9:07	129 129-129	1177	167 164-188	2/1
4.42	48:32	29	10:15	129 129-129	1322	164 140-188	3/3

Heart

143/187max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 90m, Range 31m, Flat prediction 46:56

Elevation Graph

Biggest Climbs (m)	Min/mi
11 4.1%	10:01
See your biggest climbs

Cadence

137 (302 max) Stride Length: 111cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	64.1	166	3.6	31:07	8:43
Walk	35.9	81	0.9	17:25	20:29

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:47	7:11	0.00%	More
800m	3:52	7:46	0.00%	More
1km	5:09	8:18	0.00%	More
Mile	9:01	9:01	0.00%	More
5k	33:10	10:41	0.00%	More

Predictions

Dist	Time	Per Mile
1M	9:42	9:42
5km	32:14	10:22
5M	53:22	10:40
10km	1:07:12	10:49
10M	1:51:17	11:08
Half	2:28:09	11:19
20M	3:52:00	11:36
Mara	5:08:54	11:47

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