Tue 30th Jul 2019 at 6:00pm by Jonny1616
Run > Intervals
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- 0 👍
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Time
44:17
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Miles 7.00
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Min/mi 6:20
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Pacing
0%
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WAVA
69.71
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Stride(cm)
143
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Cals
741
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Cadence
178
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BPM
151
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%MHR
88.2
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B/mi 954
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Asc(m)
121
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Surface
Road
Notes & Comments
8 mins tempo, 8 x 10k pace / mile pace varied length, 5 x relay sprints, w/d
Split Summary
===
1) 1m - 5:37(5:37/m) 159/167bpm 109cal 10.69/11.31mph
2) 1m - 6:05(6:05/m) 155/170bpm 113cal 9.87/12.17mph
3) 1m - 6:14(6:14/m) 155/175bpm 115cal 9.63/14.49mph
4) 1m - 6:04(6:04/m) 162/176bpm 120cal 9.89/14.49mph
5) 1m - 5:43(5:43/m) 161/176bpm 105cal 10.49/14.78mph
6) 1m - 5:53(5:53/m) 159/176bpm 104cal 10.21/15.26mph
7) 1m - 8:40(8:40/m) 124/147bpm 75cal 6.93/13.75mph
8) 0.01m - 2(6:53/m) 128/128bpm 8.72/7.28mph
Split Summary
===
1) 1m - 5:37(5:37/m) 159/167bpm 109cal 10.69/11.31mph
2) 1m - 6:05(6:05/m) 155/170bpm 113cal 9.87/12.17mph
3) 1m - 6:14(6:14/m) 155/175bpm 115cal 9.63/14.49mph
4) 1m - 6:04(6:04/m) 162/176bpm 120cal 9.89/14.49mph
5) 1m - 5:43(5:43/m) 161/176bpm 105cal 10.49/14.78mph
6) 1m - 5:53(5:53/m) 159/176bpm 104cal 10.21/15.26mph
7) 1m - 8:40(8:40/m) 124/147bpm 75cal 6.93/13.75mph
8) 0.01m - 2(6:53/m) 128/128bpm 8.72/7.28mph
5:37 6:05 6:14 6:04 5:43 5:53 8:40 2
Pin Map |
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Min/mi0
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Elev0
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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 | 5:40 | 125 103-140 | 708 | 177 120-192 | 0/3 |
0.13 | 43 | 21 | 5:41 | 151 140-154 | 858 | 178 176-180 | 0/0 |
0.19 | 1:04 | 22 | 5:45 | 157 154-158 | 903 | 178 176-180 | 0/0 |
0.25 | 1:24 | 20 | 5:25 | 160 159-160 | 867 | 177 176-180 | 0/2 |
0.31 | 1:45 | 21 | 5:31 | 159 158-160 | 876 | 177 176-178 | 1/0 |
0.38 | 2:06 | 21 | 5:40 | 159 158-159 | 900 | 176 174-178 | 0/0 |
0.44 | 2:28 | 22 | 5:47 | 161 160-162 | 931 | 176 172-178 | 2/0 |
0.50 | 2:49 | 21 | 5:41 | 162 160-163 | 921 | 177 174-178 | 1/2 |
0.56 | 3:11 | 22 | 5:51 | 160 159-161 | 935 | 175 174-176 | 0/3 |
0.63 | 3:33 | 22 | 5:48 | 159 159-160 | 922 | 175 174-176 | 2/0 |
0.69 | 3:54 | 21 | 5:33 | 164 161-166 | 911 | 177 176-178 | 2/0 |
0.75 | 4:14 | 20 | 5:21 | 165 165-166 | 882 | 177 176-178 | 0/3 |
0.81 | 4:34 | 20 | 5:18 | 165 165-166 | 875 | 178 178-180 | 0/0 |
0.88 | 4:55 | 21 | 5:41 | 164 164-164 | 931 | 178 178-178 | 0/0 |
0.94 | 5:16 | 21 | 5:36 | 165 164-167 | 924 | 177 176-180 | 0/2 |
1.00 | 5:36 | 20 | 5:25 | 166 165-167 | 899 | 177 176-178 | 0/0 |
1.06 | 5:57 | 21 | 5:32 | 166 165-166 | 917 | 179 178-180 | 0/0 |
1.13 | 6:18 | 21 | 5:32 | 160 154-165 | 885 | 181 178-184 | 4/0 |
1.19 | 6:39 | 21 | 5:38 | 161 154-164 | 908 | 178 176-180 | 0/2 |
1.25 | 7:00 | 21 | 5:34 | 164 164-164 | 913 | 177 176-178 | 1/2 |
1.31 | 7:21 | 21 | 5:32 | 166 165-167 | 919 | 178 176-182 | 2/0 |
1.38 | 7:40 | 20 | 5:16 | 168 168-169 | 884 | 181 180-182 | 2/1 |
1.44 | 8:00 | 20 | 5:14 | 168 168-169 | 880 | 179 178-182 | 0/3 |
1.50 | 8:35 | 35 | 9:27 | 157 147-168 | 1485 | 165 162-178 | 0/0 |
1.56 | 9:09 | 33 | 8:49 | 139 135-144 | 1225 | 163 162-164 | 0/0 |
1.63 | 9:39 | 31 | 8:14 | 132 130-134 | 1087 | 164 162-166 | 3/0 |
1.69 | 14:06 | 4:26 +4:00 | 1:11:02 | 119 103-132 | 8452 | 178 162-196 | 1/4 |
1.75 | 14:26 | 20 | 5:27 | 141 117-156 | 767 | 186 182-196 | 0/1 |
1.81 | 14:46 | 20 | 5:21 | 158 157-160 | 845 | 184 180-186 | 1/0 |
1.88 | 15:06 | 20 | 5:13 | 163 162-164 | 850 | 187 186-188 | 0/2 |
1.94 | 15:25 | 19 | 5:03 | 165 164-167 | 834 | 183 180-188 | 1/0 |
2.00 | 15:42 | 17 | 4:35 | 169 167-170 | 774 | 182 182-182 | 0/0 |
2.06 | 16:08 | 26 | 6:53 | 167 161-171 | 1150 | 174 166-182 | 2/0 |
2.13 | 16:42 | 34 | 9:07 | 149 142-158 | 1358 | 168 164-170 | 3/2 |
2.19 | 17:47 | 1:05 +38 | 17:27 | 122 109-134 | 2129 | 151 124-166 | 0/2 |
2.25 | 18:12 | 24 | 6:29 | 137 119-151 | 888 | 192 182-196 | 1/0 |
2.31 | 18:31 | 20 | 5:17 | 157 153-162 | 829 | 183 180-184 | 0/1 |
2.38 | 18:51 | 19 | 5:08 | 167 165-168 | 856 | 182 180-184 | 1/1 |
2.44 | 19:11 | 20 | 5:19 | 167 166-167 | 888 | 178 178-178 | 0/1 |
2.50 | 19:31 | 20 | 5:22 | 167 166-169 | 897 | 182 178-190 | 0/0 |
2.56 | 19:49 | 18 | 4:48 | 170 169-171 | 817 | 186 184-190 | 5/0 |
2.63 | 20:07 | 18 | 4:54 | 173 171-175 | 849 | 189 184-190 | 0/3 |
2.69 | 20:36 | 28 | 7:36 | 170 163-175 | 1292 | 175 166-192 | 0/1 |
2.75 | 21:09 | 33 | 8:53 | 150 140-160 | 1333 | 166 164-168 | 0/0 |
2.81 | 22:16 | 1:07 +43 | 17:56 | 130 118-139 | 2332 | 183 164-194 | 0/0 |
2.88 | 22:39 | 22 | 5:57 | 151 140-160 | 899 | 186 184-188 | 0/1 |
2.94 | 22:59 | 21 | 5:32 | 165 162-166 | 912 | 181 178-184 | 1/1 |
3.00 | 23:17 | 18 | 4:41 | 168 167-169 | 788 | 190 182-200 | 0/1 |
3.06 | 23:33 | 16 | 4:17 | 172 170-174 | 736 | 200 200-200 | 0/0 |
3.13 | 23:58 | 25 | 6:42 | 172 168-175 | 1153 | 180 164-200 | 2/1 |
3.19 | 24:34 | 36 | 9:29 | 154 144-165 | 1461 | 166 164-168 | 0/1 |
3.25 | 25:40 | 1:07 +40 | 17:49 | 134 124-142 | 2388 | 174 164-190 | 0/0 |
3.31 | 26:04 | 24 | 6:21 | 143 135-150 | 908 | 185 184-186 | 0/1 |
3.38 | 26:24 | 20 | 5:14 | 159 153-162 | 832 | 182 180-184 | 1/0 |
3.44 | 26:44 | 20 | 5:20 | 165 163-167 | 880 | 180 176-184 | 0/1 |
3.50 | 27:03 | 19 | 4:58 | 168 168-168 | 834 | 182 180-184 | 0/0 |
3.56 | 27:23 | 20 | 5:24 | 170 169-172 | 919 | 186 184-188 | 5/0 |
3.63 | 27:42 | 20 | 5:13 | 172 172-172 | 898 | 184 182-184 | 0/3 |
3.69 | 27:59 | 17 | 4:26 | 174 172-176 | 771 | 184 184-184 | 0/0 |
3.75 | 28:16 | 17 | 4:37 | 175 175-176 | 809 | 187 184-192 | 0/0 |
3.81 | 28:36 | 20 | 5:14 | 175 175-175 | 915 | 188 186-188 | 0/2 |
3.88 | 29:01 | 25 | 6:38 | 173 169-176 | 1147 | 173 166-188 | 0/0 |
3.94 | 29:30 | 29 | 7:46 | 161 153-167 | 1252 | 168 168-168 | 1/0 |
4.00 | 30:01 | 31 | 8:14 | 146 142-150 | 1202 | 167 166-168 | 0/0 |
4.06 | 30:57 | 57 +40 | 15:05 | 132 116-151 | 1992 | 189 182-196 | 0/1 |
4.13 | 31:21 | 24 | 6:21 | 159 154-164 | 1009 | 183 180-186 | 1/1 |
4.19 | 31:41 | 20 | 5:15 | 167 164-169 | 877 | 183 180-186 | 0/1 |
4.25 | 32:00 | 19 | 5:11 | 170 170-170 | 881 | 181 180-182 | 1/0 |
4.31 | 32:20 | 19 | 5:09 | 171 170-172 | 880 | 185 184-186 | 5/0 |
4.38 | 32:39 | 20 | 5:14 | 173 172-173 | 905 | 182 182-184 | 0/3 |
4.44 | 33:01 | 22 | 5:53 | 174 173-175 | 1024 | 183 168-188 | 0/1 |
4.50 | 33:35 | 33 | 8:53 | 162 154-170 | 1438 | 165 164-166 | 0/0 |
4.56 | 35:09 | 1:35 +1:14 | 25:13 | 133 115-148 | 3354 | 174 120-188 | 0/1 |
4.62 | 35:31 | 22 | 5:45 | 156 151-161 | 898 | 182 182-182 | 1/1 |
4.69 | 35:51 | 20 | 5:18 | 166 162-169 | 880 | 182 178-186 | 0/1 |
4.75 | 36:08 | 17 | 4:33 | 171 169-173 | 779 | 208 182-216 | 1/0 |
4.81 | 36:25 | 17 | 4:35 | 174 173-175 | 798 | 192 176-216 | 2/1 |
4.87 | 36:50 | 25 | 6:41 | 174 170-175 | 1163 | 176 164-190 | 0/1 |
4.94 | 38:36 | 1:46 +1:21 | 28:17 | 134 109-167 | 3791 | 172 120-188 | 0/0 |
5.00 | 38:58 | 22 | 5:51 | 143 130-153 | 836 | 185 180-188 | 0/2 |
5.06 | 39:19 | 21 | 5:40 | 162 157-166 | 919 | 184 182-188 | 1/0 |
5.12 | 39:38 | 19 | 5:04 | 168 166-169 | 851 | 183 180-186 | 0/0 |
5.19 | 39:58 | 20 | 5:23 | 170 170-171 | 914 | 181 180-184 | 3/0 |
5.25 | 40:17 | 18 | 4:50 | 172 171-172 | 831 | 187 180-190 | 2/2 |
5.31 | 40:38 | 21 | 5:40 | 174 172-175 | 986 | 182 168-192 | 0/2 |
5.38 | 42:55 | 2:17 +1:55 | 36:30 | 140 110-172 | 5109 | 178 164-198 | 0/0 |
5.44 | 43:21 | 27 | 7:07 | 141 132-148 | 1003 | 182 180-184 | 0/1 |
5.50 | 43:39 | 18 | 4:45 | 154 145-164 | 731 | 190 182-192 | 0/0 |
5.56 | 43:58 | 19 | 5:08 | 170 164-173 | 873 | 189 186-190 | 0/1 |
5.63 | 44:16 | 17 | 4:36 | 175 174-175 | 804 | 189 186-192 | 1/0 |
5.69 | 44:33 | 18 | 4:44 | 175 174-175 | 830 | 188 186-190 | 4/0 |
5.75 | 44:52 | 18 | 4:53 | 175 175-175 | 855 | 188 182-192 | 3/3 |
5.81 | 45:22 | 30 | 8:03 | 168 162-173 | 1352 | 167 166-170 | 0/2 |
5.88 | 52:23 | 7:01 +6:36 | 1:52:20 | 137 107-161 | 15391 | 156 122-216 | 1/1 |
5.94 | 52:57 | 34 | 9:00 | 136 122-147 | 1224 | 203 168-216 | 0/1 |
6.00 | 54:11 | 1:15 +50 | 19:53 | 131 117-145 | 2605 | 182 122-202 | 2/0 |
6.06 | 55:24 | 1:12 +42 | 19:18 | 130 110-144 | 2508 | 154 120-190 | 1/1 |
6.13 | 55:59 | 35 | 9:21 | 135 116-147 | 1263 | 191 162-208 | 0/1 |
6.19 | 57:12 | 1:13 +45 | 19:32 | 131 111-146 | 2560 | 177 162-184 | 1/0 |
6.25 | 58:18 | 1:06 +35 | 17:35 | 130 116-144 | 2286 | 173 162-192 | 1/1 |
6.31 | 1:02:08 | 3:50 +3:13 | 1:01:23 | 116 91-136 | 7120 | 164 110-182 | 2/0 |
6.38 | 1:02:49 | 40 | 10:44 | 111 103-116 | 1191 | 167 166-168 | 0/3 |
6.44 | 1:03:25 | 36 | 9:39 | 116 113-118 | 1119 | 167 164-170 | 0/1 |
6.50 | 1:05:20 | 1:55 +1:28 | 30:40 | 108 98-120 | 3312 | 165 154-170 | 0/0 |
6.56 | 1:05:58 | 39 | 10:19 | 124 122-126 | 1279 | 169 168-170 | 1/0 |
6.63 | 1:06:32 | 33 | 8:51 | 125 123-126 | 1107 | 169 168-170 | 3/1 |
6.69 | 1:07:02 | 31 | 8:09 | 121 120-123 | 987 | 167 166-172 | 0/3 |
6.75 | 1:07:34 | 32 | 8:29 | 122 117-126 | 1036 | 168 166-170 | 2/0 |
6.81 | 1:08:04 | 30 | 8:04 | 130 128-131 | 1049 | 170 168-172 | 2/0 |
6.88 | 1:08:36 | 32 | 8:28 | 131 129-132 | 1108 | 167 166-168 | 0/3 |
6.94 | 1:09:06 | 30 | 7:59 | 126 124-127 | 1006 | 168 166-168 | 0/1 |
7.00 | 1:09:37 | 31 | 8:10 | 127 126-128 | 1038 | 169 168-170 | 3/0 |
7.00 | 1:09:39 | 2 | 8:00 | 127 127-127 | 1016 | 170 170-170 | 0/0 |
Elevation
Asc 121m,
Range 7m, Flat prediction 44:17
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
178 (216 max)
Stride Length: 143cm
Run: 97.6%
Walk: 2.4%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:38 | 5:38 | 70.16 |
5km | 18:43 | 6:01 | 71.77 |
5M | 31:00 | 6:12 | 70.33 |
10km | 39:02 | 6:17 | 69.69 |
10M | 1:04:38 | 6:28 | 69.48 |
Half | 1:26:03 | 6:34 | 68.49 |
20M | 2:14:45 | 6:44 | 69.30 |
Mara | 2:59:24 | 6:51 | 69.41 |
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