Tue 30th Jul 2019 at 6:00pm by Bob!
Run > Intervals
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Time
30:25
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Miles 3.16
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Min/mi 9:38
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Pacing
60%
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WAVA
53.16
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Stride(cm)
110
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Cals
383
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Cadence
152
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BPM
148
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%MHR
67.1
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B/mi 1427
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Asc(m)
69
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.11m - 40(5:54/m) 123/150bpm 5cal 10.17/12.48mph
2) 0.06m - 51(14:06/m) 145/158bpm 11cal 4.25/10.14mph
3) 0.17m - 1:09(6:44/m) 147/153bpm 15cal 8.92/8.95mph
4) 0.11m - 1:55(17:05/m) 134/153bpm 22cal 3.51/8.75mph
5) 0.24m - 1:38(6:54/m) 140/156bpm 19cal 8.7/9.39mph
6) 0.11m - 1:57(17:21/m) 135/154bpm 22cal 3.46/8.83mph
7) 0.35m - 2:32(7:13/m) 148/161bpm 32cal 8.31/9.83mph
8) 0.06m - 1:18(20:56/m) 144/156bpm 16cal 2.87/8.41mph
9) 0.29m - 2:02(7:00/m) 156/168bpm 28cal 8.57/9.27mph
10) 0.06m - 1:15(20:25/m) 152/167bpm 17cal 2.94/8.54mph
11) 0.18m - 1:09(6:33/m) 155/166bpm 15cal 9.16/9.48mph
12) 0.11m - 1:49(15:58/m) 143/166bpm 22cal 3.76/9.2mph
13) 0.07m - 26(6:33/m) 141/159bpm 4cal 9.17/9.58mph
14) 0.1m - 1:20(13:38/m) 147/165bpm 17cal 4.4/9.46mph
15) 0.19m - 1:16(6:34/m) 154/168bpm 16cal 9.14/9.31mph
16) 0.06m - 1:13(19:20/m) 152/164bpm 16cal 3.1/9.14mph
17) 0.29m - 2:04(7:06/m) 158/169bpm 28cal 8.44/9.18mph
18) 0.06m - 1:21(21:18/m) 153/169bpm 18cal 2.82/8.33mph
19) 0.35m - 2:39(7:41/m) 158/169bpm 36cal 7.82/9mph
20) 0.09m - 1:19(13:57/m) 155/167bpm 18cal 4.3/7.43mph
21) 0.08m - 30(6:35/m) 154/158bpm 6cal 9.12/9.1mph
22) 0.01m - 3(7:19/m) 150/150bpm 8.2/8.95mph
===
1) 0.11m - 40(5:54/m) 123/150bpm 5cal 10.17/12.48mph
2) 0.06m - 51(14:06/m) 145/158bpm 11cal 4.25/10.14mph
3) 0.17m - 1:09(6:44/m) 147/153bpm 15cal 8.92/8.95mph
4) 0.11m - 1:55(17:05/m) 134/153bpm 22cal 3.51/8.75mph
5) 0.24m - 1:38(6:54/m) 140/156bpm 19cal 8.7/9.39mph
6) 0.11m - 1:57(17:21/m) 135/154bpm 22cal 3.46/8.83mph
7) 0.35m - 2:32(7:13/m) 148/161bpm 32cal 8.31/9.83mph
8) 0.06m - 1:18(20:56/m) 144/156bpm 16cal 2.87/8.41mph
9) 0.29m - 2:02(7:00/m) 156/168bpm 28cal 8.57/9.27mph
10) 0.06m - 1:15(20:25/m) 152/167bpm 17cal 2.94/8.54mph
11) 0.18m - 1:09(6:33/m) 155/166bpm 15cal 9.16/9.48mph
12) 0.11m - 1:49(15:58/m) 143/166bpm 22cal 3.76/9.2mph
13) 0.07m - 26(6:33/m) 141/159bpm 4cal 9.17/9.58mph
14) 0.1m - 1:20(13:38/m) 147/165bpm 17cal 4.4/9.46mph
15) 0.19m - 1:16(6:34/m) 154/168bpm 16cal 9.14/9.31mph
16) 0.06m - 1:13(19:20/m) 152/164bpm 16cal 3.1/9.14mph
17) 0.29m - 2:04(7:06/m) 158/169bpm 28cal 8.44/9.18mph
18) 0.06m - 1:21(21:18/m) 153/169bpm 18cal 2.82/8.33mph
19) 0.35m - 2:39(7:41/m) 158/169bpm 36cal 7.82/9mph
20) 0.09m - 1:19(13:57/m) 155/167bpm 18cal 4.3/7.43mph
21) 0.08m - 30(6:35/m) 154/158bpm 6cal 9.12/9.1mph
22) 0.01m - 3(7:19/m) 150/150bpm 8.2/8.95mph
40 51 1:09 1:55 1:38 1:57 2:32 1:18 2:02 1:15 1:09 1:49 26 1:20 1:16 1:13 2:04 1:21 2:39 1:19 30 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 | 21 | 21 | 5:33 | 112 109-120 | 621 | 178 176-180 | 0/1 |
0.13 | 44 | 23 | 6:11 | 138 124-150 | 853 | 178 176-180 | 2/1 |
0.19 | 1:36 | 52 | 13:47 | 145 138-158 | 1998 | 138 112-170 | 5/0 |
0.25 | 2:00 | 25 | 6:36 | 146 138-153 | 963 | 174 170-178 | 0/1 |
0.31 | 2:25 | 25 | 6:34 | 147 145-150 | 964 | 175 174-178 | 0/1 |
0.38 | 3:11 | 46 | 12:10 | 151 147-153 | 1837 | 151 104-176 | 0/3 |
0.44 | 4:15 | 1:05 | 17:18 | 132 115-147 | 2283 | 111 102-124 | 1/0 |
0.50 | 4:50 | 35 | 9:18 | 113 108-121 | 1051 | 141 108-174 | 2/1 |
0.56 | 5:18 | 28 | 7:21 | 141 127-156 | 1036 | 174 170-178 | 3/1 |
0.63 | 5:43 | 26 | 6:50 | 148 142-156 | 1011 | 175 174-176 | 1/2 |
0.69 | 6:09 | 25 | 6:42 | 146 142-152 | 977 | 173 168-176 | 0/2 |
0.75 | 7:11 | 1:02 | 16:32 | 148 136-154 | 2446 | 117 36-176 | 0/2 |
0.81 | 8:10 | 59 | 15:49 | 122 114-136 | 1929 | 118 108-220 | 1/1 |
0.88 | 8:37 | 27 | 7:11 | 126 115-149 | 904 | 173 160-178 | 4/0 |
0.94 | 9:05 | 28 | 7:26 | 148 140-158 | 1099 | 174 172-178 | 0/2 |
1.00 | 9:33 | 28 | 7:33 | 147 145-155 | 1109 | 174 174-176 | 0/1 |
1.06 | 10:00 | 27 | 7:14 | 154 150-161 | 1114 | 172 166-176 | 0/3 |
1.13 | 10:26 | 26 | 6:58 | 159 157-161 | 1107 | 176 174-178 | 0/0 |
1.19 | 11:20 | 54 | 14:16 | 154 141-158 | 2197 | 143 94-178 | 2/1 |
1.25 | 12:09 | 50 | 13:17 | 135 133-141 | 1793 | 124 100-218 | 5/0 |
1.31 | 12:36 | 26 | 7:01 | 147 132-152 | 1032 | 175 174-176 | 0/2 |
1.38 | 13:02 | 27 | 7:04 | 157 150-162 | 1110 | 175 168-178 | 0/1 |
1.44 | 13:29 | 26 | 7:01 | 164 161-168 | 1151 | 174 168-176 | 0/2 |
1.50 | 13:55 | 27 | 7:09 | 166 164-168 | 1186 | 176 174-178 | 1/1 |
1.56 | 15:04 | 1:09 | 18:21 | 155 137-167 | 2844 | 129 96-176 | 4/0 |
1.63 | 15:37 | 33 | 8:40 | 143 138-152 | 1240 | 147 102-178 | 0/1 |
1.69 | 16:01 | 24 | 6:28 | 157 153-159 | 1015 | 179 178-180 | 0/1 |
1.75 | 16:26 | 25 | 6:35 | 163 158-166 | 1072 | 178 176-180 | 0/3 |
1.81 | 17:36 | 1:11 | 18:53 | 149 135-166 | 2814 | 124 106-178 | 0/1 |
1.88 | 18:18 | 42 | 11:12 | 131 128-136 | 1468 | 141 112-170 | 2/1 |
1.94 | 18:46 | 27 | 7:13 | 146 133-165 | 1053 | 181 162-188 | 5/0 |
2.00 | 19:45 | 1:00 | 15:55 | 148 137-164 | 2355 | 128 106-162 | 0/1 |
2.06 | 20:14 | 29 | 7:46 | 138 133-148 | 1073 | 168 162-178 | 1/1 |
2.13 | 20:39 | 24 | 6:32 | 154 148-158 | 1006 | 178 176-180 | 0/4 |
2.19 | 21:03 | 24 | 6:23 | 157 155-159 | 1002 | 180 178-182 | 0/0 |
2.25 | 21:52 | 49 | 13:04 | 162 153-168 | 2117 | 140 100-180 | 2/1 |
2.31 | 22:40 | 49 | 12:57 | 142 136-155 | 1840 | 119 102-176 | 4/0 |
2.38 | 23:06 | 26 | 6:53 | 152 142-157 | 1045 | 179 176-180 | 0/2 |
2.44 | 23:33 | 27 | 7:07 | 158 152-162 | 1125 | 177 170-180 | 0/2 |
2.50 | 24:01 | 28 | 7:24 | 165 162-166 | 1221 | 174 170-176 | 0/2 |
2.56 | 24:28 | 27 | 7:13 | 166 164-169 | 1197 | 177 176-178 | 1/1 |
2.63 | 25:39 | 1:12 | 19:08 | 157 141-169 | 3004 | 130 98-176 | 4/0 |
2.69 | 26:16 | 36 | 9:41 | 140 136-151 | 1357 | 143 98-178 | 0/1 |
2.75 | 26:43 | 27 | 7:09 | 153 150-157 | 1094 | 177 174-178 | 0/2 |
2.81 | 27:11 | 28 | 7:30 | 159 154-163 | 1193 | 174 168-178 | 0/3 |
2.88 | 27:39 | 29 | 7:39 | 163 161-166 | 1247 | 175 174-176 | 0/0 |
2.94 | 28:09 | 30 | 7:53 | 164 162-169 | 1293 | 174 172-178 | 2/1 |
3.00 | 28:54 | 45 | 12:07 | 167 165-168 | 2025 | 168 118-180 | 5/0 |
3.06 | 29:45 | 50 | 13:27 | 151 141-166 | 2032 | 94 34-166 | 0/2 |
3.13 | 30:11 | 26 | 7:00 | 153 144-158 | 1072 | 173 166-178 | 0/1 |
3.16 | 30:25 | 14 | 7:02 | 153 149-155 | 1076 | 176 172-178 | 0/2 |
Heart
148/169max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 69m,
Range 6m, Flat prediction 30:25
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
152 (220 max)
Stride Length: 110cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 67.9 | 173 | 2.6 | 20:39 | 7:49 |
Walk | 32.1 | 105 | 0.5 | 9:45 | 18:58 |
Still | 0.1 | - | - | 1 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:03 | 8:03 | 57.86 |
5km | 29:50 | 9:36 | 53.20 |
5M | 51:42 | 10:20 | 50.18 |
10km | 1:06:28 | 10:42 | 48.82 |
10M | 1:55:14 | 11:31 | 46.64 |
Half | 2:37:28 | 12:01 | 44.86 |
20M | 4:16:49 | 12:50 | 43.59 |
Mara | 5:50:56 | 13:24 | 42.53 |
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