Mon 29th Jul 2019 at 8:00am by alpenrose
Run > Intervals
- v warm
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Time
58:43
-
Miles 3.74
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Min/mi 15:42
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Pacing
38%
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WAVA
39.11
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Stride(cm)
62
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Cals
441
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Cadence
165
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BPM
133
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%MHR
77.9
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B/mi 2091
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Asc(m)
73
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Hillscore
2
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Surface
Road
Notes & Comments
Joker (I) wk 3
Split Summary
===
1) 1m - 13:06(13:06/m) 129/140bpm 111cal 4.58/5.47mph
2) 0.02m - 20(18:42/m) 137/140bpm 2cal 3.21/5.28mph
3) 0.25m - 2:41(10:53/m) 150/156bpm 26cal 5.52/6.72mph
4) 0.02m - 2:00(2:06:25/m) 119/151bpm 12cal 0.47/4.97mph
5) 0.25m - 2:34(10:23/m) 143/157bpm 22cal 5.77/6.72mph
6) 0.1m - 2:00(20:02/m) 129/157bpm 15cal 3/5.89mph
7) 0.25m - 3:49(15:26/m) 129/138bpm 29cal 3.89/5.61mph
8) 0.01m - 2:00(2:44:28/m) 120/138bpm 11cal 0.36/5.55mph
9) 0.25m - 2:25(9:44/m) 143/156bpm 20cal 6.16/6.91mph
10) 0.01m - 2:00(2:46:57/m) 129/155bpm 13cal 0.36/6.1mph
11) 0.25m - 2:15(9:02/m) 122/135bpm 8cal 6.65/7.64mph
12) 0.02m - 2:00(1:48:03/m) 124/146bpm 11cal 0.55/6.64mph
13) 0.25m - 2:26(9:51/m) 135/157bpm 12cal 6.09/7.45mph
14) 0.01m - 2:00(2:45:14/m) 131/157bpm 13cal 0.36/5.49mph
15) 0.25m - 2:34(10:23/m) 146/160bpm 22cal 5.78/6.59mph
16) 0.04m - 2:00(45:40/m) 130/159bpm 13cal 1.31/5.85mph
17) 0.24m - 2:36(10:40/m) 148/159bpm 23cal 5.63/7.26mph
18) 0.01m - 2:00(3:46:31/m) 129/153bpm 12cal 0.26/2.02mph
19) 0.25m - 2:36(10:23/m) 145/158bpm 22cal 5.77/7.1mph
20) 0m - (1:05:48/m) 145/158bpm 22cal 0.91/7.1mph
21) 0m - 11(3:55:58/m) 107/108bpm 0.26/0.04mph
22) 0.25m - 2:33(10:14/m) 147/159bpm 22cal 5.87/7.1mph
Split Summary
===
1) 1m - 13:06(13:06/m) 129/140bpm 111cal 4.58/5.47mph
2) 0.02m - 20(18:42/m) 137/140bpm 2cal 3.21/5.28mph
3) 0.25m - 2:41(10:53/m) 150/156bpm 26cal 5.52/6.72mph
4) 0.02m - 2:00(2:06:25/m) 119/151bpm 12cal 0.47/4.97mph
5) 0.25m - 2:34(10:23/m) 143/157bpm 22cal 5.77/6.72mph
6) 0.1m - 2:00(20:02/m) 129/157bpm 15cal 3/5.89mph
7) 0.25m - 3:49(15:26/m) 129/138bpm 29cal 3.89/5.61mph
8) 0.01m - 2:00(2:44:28/m) 120/138bpm 11cal 0.36/5.55mph
9) 0.25m - 2:25(9:44/m) 143/156bpm 20cal 6.16/6.91mph
10) 0.01m - 2:00(2:46:57/m) 129/155bpm 13cal 0.36/6.1mph
11) 0.25m - 2:15(9:02/m) 122/135bpm 8cal 6.65/7.64mph
12) 0.02m - 2:00(1:48:03/m) 124/146bpm 11cal 0.55/6.64mph
13) 0.25m - 2:26(9:51/m) 135/157bpm 12cal 6.09/7.45mph
14) 0.01m - 2:00(2:45:14/m) 131/157bpm 13cal 0.36/5.49mph
15) 0.25m - 2:34(10:23/m) 146/160bpm 22cal 5.78/6.59mph
16) 0.04m - 2:00(45:40/m) 130/159bpm 13cal 1.31/5.85mph
17) 0.24m - 2:36(10:40/m) 148/159bpm 23cal 5.63/7.26mph
18) 0.01m - 2:00(3:46:31/m) 129/153bpm 12cal 0.26/2.02mph
19) 0.25m - 2:36(10:23/m) 145/158bpm 22cal 5.77/7.1mph
20) 0m - (1:05:48/m) 145/158bpm 22cal 0.91/7.1mph
21) 0m - 11(3:55:58/m) 107/108bpm 0.26/0.04mph
22) 0.25m - 2:33(10:14/m) 147/159bpm 22cal 5.87/7.1mph
13:06 20 2:41 2:00 2:34 2:00 3:49 2:00 2:25 2:00 2:15 2:00 2:26 2:00 2:34 2:00 2:36 2:00 2:36 11 2:33
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 45 | 45 | 12:05 | 98 80-117 | 1184 | 169 166-172 | 1/0 |
0.13 | 1:34 | 48 | 12:53 | 124 119-127 | 1598 | 169 168-170 | 0/1 |
0.19 | 2:20 | 46 | 12:22 | 128 126-129 | 1582 | 166 164-168 | 0/1 |
0.25 | 3:06 | 46 | 12:11 | 131 130-132 | 1596 | 166 166-168 | 2/1 |
0.31 | 3:50 | 45 | 11:55 | 133 131-136 | 1585 | 167 164-170 | 1/1 |
0.38 | 4:37 | 46 | 12:23 | 133 132-134 | 1648 | 167 166-168 | 2/0 |
0.44 | 5:24 | 47 | 12:35 | 134 133-135 | 1686 | 167 166-168 | 2/0 |
0.50 | 6:27 | 1:03 | 16:51 | 125 121-130 | 2106 | 149 86-170 | 3/0 |
0.56 | 7:21 | 54 | 14:18 | 130 124-138 | 1858 | 151 118-170 | 2/0 |
0.63 | 8:30 | 1:09 | 18:26 | 127 122-135 | 2342 | 137 118-174 | 2/0 |
0.69 | 9:22 | 52 | 13:59 | 129 124-134 | 1804 | 168 168-170 | 3/0 |
0.75 | 10:11 | 49 | 13:00 | 138 136-140 | 1793 | 167 166-168 | 2/1 |
0.81 | 10:55 | 44 | 11:49 | 134 131-136 | 1584 | 169 168-170 | 0/3 |
0.88 | 11:38 | 43 | 11:24 | 131 130-131 | 1493 | 170 168-172 | 0/4 |
0.94 | 12:24 | 46 | 12:08 | 133 130-136 | 1615 | 170 168-170 | 1/1 |
1.00 | 13:07 | 43 | 11:35 | 139 138-140 | 1610 | 168 168-170 | 1/1 |
1.06 | 13:54 | 47 | 12:24 | 137 131-146 | 1700 | 152 118-184 | 3/0 |
1.13 | 14:35 | 42 | 11:07 | 151 150-152 | 1678 | 180 174-186 | 3/2 |
1.19 | 15:15 | 40 | 10:38 | 155 153-156 | 1647 | 176 172-178 | 1/0 |
1.25 | 15:56 | 41 | 10:56 | 156 155-156 | 1706 | 172 170-174 | 1/1 |
1.31 | 18:21 | 2:25 | 38:40 | 123 101-152 | 4757 | 164 118-184 | 0/1 |
1.38 | 19:08 | 47 | 12:30 | 135 124-144 | 1687 | 181 172-186 | 1/1 |
1.44 | 19:46 | 37 | 9:59 | 151 147-153 | 1508 | 177 174-180 | 1/0 |
1.50 | 20:24 | 38 | 10:14 | 155 154-156 | 1586 | 174 172-176 | 1/0 |
1.56 | 21:34 | 1:10 | 18:45 | 145 128-157 | 2719 | 143 118-174 | 1/2 |
1.63 | 22:40 | 1:06 | 17:37 | 117 112-125 | 2061 | 123 118-126 | 1/1 |
1.69 | 23:42 | 1:01 | 16:23 | 122 115-129 | 2000 | 162 110-176 | 7/0 |
1.75 | 24:54 | 1:12 | 19:09 | 130 126-132 | 2489 | 126 104-172 | 4/1 |
1.81 | 25:48 | 55 | 14:33 | 131 129-133 | 1905 | 160 118-246 | 2/1 |
1.88 | 26:36 | 47 | 12:39 | 136 133-138 | 1721 | 172 170-174 | 1/1 |
1.94 | 28:58 | 2:23 | 38:06 | 117 103-133 | 4458 | 176 118-186 | 0/0 |
2.00 | 29:36 | 38 | 10:05 | 141 131-150 | 1422 | 182 180-186 | 1/0 |
2.06 | 30:13 | 37 | 9:56 | 154 152-156 | 1529 | 178 174-180 | 1/1 |
2.13 | 30:50 | 36 | 9:40 | 156 156-156 | 1508 | 173 172-174 | 1/2 |
2.19 | 33:18 | 2:28 | 39:26 | 125 104-155 | 4928 | 154 118-188 | 0/4 |
2.25 | 33:51 | 34 | 9:03 | 117 114-120 | 1059 | 185 184-186 | 0/6 |
2.31 | 34:22 | 31 | 8:16 | 124 122-126 | 1025 | 183 180-186 | 0/2 |
2.38 | 34:58 | 36 | 9:34 | 131 128-133 | 1253 | 182 180-184 | 0/4 |
2.44 | 37:14 | 2:16 | 36:17 | 126 104-146 | 4571 | 148 110-186 | 0/2 |
2.50 | 37:54 | 40 | 10:41 | 126 121-128 | 1347 | 187 186-190 | 0/2 |
2.56 | 38:33 | 38 | 10:13 | 132 129-136 | 1348 | 183 180-184 | 0/1 |
2.63 | 39:12 | 39 | 10:28 | 142 137-147 | 1486 | 175 170-178 | 1/0 |
2.69 | 41:31 | 2:19 | 36:57 | 136 112-157 | 5026 | 165 118-184 | 0/1 |
2.75 | 42:23 | 53 | 14:00 | 133 122-144 | 1863 | 181 172-184 | 1/1 |
2.81 | 43:03 | 40 | 10:34 | 152 147-155 | 1606 | 178 174-180 | 1/0 |
2.88 | 43:41 | 39 | 10:18 | 157 156-158 | 1618 | 175 174-176 | 0/1 |
2.94 | 44:35 | 53 | 14:16 | 156 147-160 | 2225 | 155 112-176 | 1/1 |
3.00 | 46:25 | 1:50 | 29:19 | 125 107-145 | 3664 | 137 96-188 | 1/0 |
3.06 | 47:03 | 38 | 10:12 | 141 129-152 | 1439 | 184 182-188 | 1/1 |
3.13 | 47:44 | 41 | 10:55 | 156 153-157 | 1704 | 178 174-182 | 0/1 |
3.19 | 48:27 | 43 | 11:24 | 157 156-158 | 1790 | 173 168-174 | 1/2 |
3.25 | 50:51 | 2:24 | 38:28 | 131 111-156 | 5039 | 148 118-182 | 0/0 |
3.31 | 51:41 | 50 | 13:17 | 137 128-146 | 1821 | 179 176-180 | 0/1 |
3.38 | 52:21 | 40 | 10:42 | 152 147-155 | 1627 | 175 170-178 | 1/0 |
3.44 | 53:04 | 43 | 11:31 | 155 154-156 | 1786 | 170 168-172 | 0/1 |
3.50 | 56:19 | 3:15 | 51:55 | 132 107-158 | 6853 | 159 114-184 | 1/1 |
3.56 | 56:53 | 34 | 9:05 | 132 118-145 | 1200 | 184 182-186 | 0/1 |
3.63 | 57:31 | 38 | 10:02 | 153 148-156 | 1534 | 179 176-182 | 1/1 |
3.69 | 58:10 | 40 | 10:34 | 158 157-158 | 1670 | 176 174-178 | 2/1 |
3.74 | 58:44 | 34 | 10:48 | 158 158-159 | 1708 | 174 172-174 | 1/1 |
Elevation
Asc 73m,
Range 25m, Flat prediction 1:00:04
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
15 1.6% | 13:45 |
See your biggest climbs |
Cadence
165 (246 max)
Stride Length: 62cm
Run: 81.8%
Walk: 18.2%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 13:02 | 13:02 | 41.63 |
5km | 47:31 | 15:18 | 39.90 |
5M | 1:21:46 | 16:21 | 37.98 |
10km | 1:44:46 | 16:52 | 37.18 |
10M | 3:00:17 | 18:02 | 35.75 |
Half | 4:05:19 | 18:44 | 34.40 |
20M | 6:37:29 | 19:52 | 33.60 |
Mara | 9:00:52 | 20:39 | 32.83 |
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