Fri 2nd Aug 2019 at 12:00pm by Penky69
Run > Intervals
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Time
41:48
-
Miles 4.18
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Min/mi 10:00
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Pacing
76%
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WAVA
53.51
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Stride(cm)
94
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Cals
390
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Cadence
171
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BPM
162
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%MHR
94.9
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B/mi 1623
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Asc(m)
31
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Surface
Road
Notes & Comments
First time doing intervals for a while...ouch!!!
Split Summary
===
1) 1m - 10:18(10:18/m) 153/166bpm 92cal 5.82/6.24mph
2) 0m - 2(18:34/m) 164/164bpm 3.23/6.22mph
3) 0.48m - 4:00(8:17/m) 173/179bpm 40cal 7.25/7.37mph
4) 0.13m - 2:00(15:55/m) 157/179bpm 18cal 3.77/7.22mph
5) 0.47m - 4:00(8:26/m) 170/178bpm 39cal 7.12/7.33mph
6) 0.13m - 2:00(15:34/m) 155/178bpm 17cal 3.85/7.31mph
7) 0.47m - 4:00(8:26/m) 171/177bpm 39cal 7.11/7.53mph
8) 0.13m - 2:00(15:55/m) 157/177bpm 17cal 3.77/7.06mph
9) 0.48m - 4:00(8:18/m) 172/183bpm 40cal 7.23/7.56mph
10) 0.13m - 2:00(15:45/m) 161/180bpm 18cal 3.81/7.08mph
11) 0.76m - 7:28(9:50/m) 166/174bpm 70cal 6.1/6.41mph
Split Summary
===
1) 1m - 10:18(10:18/m) 153/166bpm 92cal 5.82/6.24mph
2) 0m - 2(18:34/m) 164/164bpm 3.23/6.22mph
3) 0.48m - 4:00(8:17/m) 173/179bpm 40cal 7.25/7.37mph
4) 0.13m - 2:00(15:55/m) 157/179bpm 18cal 3.77/7.22mph
5) 0.47m - 4:00(8:26/m) 170/178bpm 39cal 7.12/7.33mph
6) 0.13m - 2:00(15:34/m) 155/178bpm 17cal 3.85/7.31mph
7) 0.47m - 4:00(8:26/m) 171/177bpm 39cal 7.11/7.53mph
8) 0.13m - 2:00(15:55/m) 157/177bpm 17cal 3.77/7.06mph
9) 0.48m - 4:00(8:18/m) 172/183bpm 40cal 7.23/7.56mph
10) 0.13m - 2:00(15:45/m) 161/180bpm 18cal 3.81/7.08mph
11) 0.76m - 7:28(9:50/m) 166/174bpm 70cal 6.1/6.41mph
10:18 2 4:00 2:00 4:00 2:00 4:00 2:00 4:00 2:00 7:28
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 1:14 | 1:14 +20 | 19:37 | 131 115-142 | 2569 | 161 118-180 | 0/0 |
0.13 | 1:56 | 43 | 11:25 | 146 140-150 | 1668 | 174 172-176 | 0/0 |
0.19 | 2:36 | 40 | 10:38 | 148 147-149 | 1573 | 174 174-174 | 0/0 |
0.25 | 3:15 | 39 | 10:17 | 151 150-151 | 1552 | 174 172-176 | 1/0 |
0.31 | 3:53 | 39 | 10:17 | 146 144-149 | 1501 | 175 174-176 | 0/2 |
0.38 | 4:30 | 37 | 9:52 | 145 144-147 | 1432 | 176 174-178 | 0/1 |
0.44 | 5:08 | 38 | 10:01 | 152 148-155 | 1522 | 176 174-178 | 1/0 |
0.50 | 5:46 | 38 | 10:09 | 155 154-157 | 1572 | 177 176-178 | 0/0 |
0.56 | 6:23 | 37 | 9:45 | 156 156-157 | 1522 | 178 176-180 | 0/0 |
0.63 | 6:59 | 37 | 9:50 | 161 157-163 | 1582 | 178 178-180 | 1/0 |
0.69 | 7:36 | 37 | 9:45 | 164 163-164 | 1598 | 178 176-180 | 0/0 |
0.75 | 8:13 | 37 | 9:53 | 164 163-166 | 1622 | 178 176-178 | 2/0 |
0.81 | 8:49 | 36 | 9:41 | 163 162-164 | 1578 | 177 174-180 | 0/0 |
0.88 | 9:25 | 36 | 9:36 | 162 160-163 | 1555 | 176 174-178 | 1/0 |
0.94 | 10:01 | 36 | 9:39 | 162 162-162 | 1563 | 177 176-178 | 0/0 |
1.00 | 10:38 | 37 | 9:45 | 164 163-165 | 1598 | 176 176-176 | 0/1 |
1.06 | 11:08 | 30 | 8:02 | 164 162-166 | 1317 | 185 176-188 | 0/1 |
1.13 | 11:40 | 31 | 8:22 | 168 167-169 | 1407 | 186 186-188 | 0/1 |
1.19 | 12:10 | 31 | 8:14 | 172 171-174 | 1415 | 186 184-188 | 0/0 |
1.25 | 12:42 | 32 | 8:25 | 174 174-174 | 1464 | 186 184-188 | 0/0 |
1.31 | 13:14 | 32 | 8:28 | 175 174-176 | 1481 | 186 184-186 | 1/0 |
1.38 | 13:46 | 32 | 8:31 | 177 176-178 | 1506 | 186 184-188 | 1/0 |
1.44 | 14:16 | 31 | 8:14 | 177 177-178 | 1458 | 186 184-188 | 0/0 |
1.50 | 14:54 | 38 | 10:04 | 177 173-179 | 1782 | 154 110-184 | 0/0 |
1.56 | 15:55 | 1:00 | 16:07 | 161 147-170 | 2596 | 121 118-124 | 0/0 |
1.63 | 16:47 | 52 | 13:58 | 142 138-145 | 1984 | 146 124-184 | 1/0 |
1.69 | 17:19 | 32 | 8:30 | 154 146-160 | 1310 | 186 184-188 | 1/0 |
1.75 | 17:51 | 32 | 8:34 | 169 163-174 | 1448 | 186 184-188 | 1/0 |
1.81 | 18:22 | 31 | 8:21 | 175 175-176 | 1462 | 186 184-188 | 0/0 |
1.88 | 18:54 | 32 | 8:32 | 176 174-177 | 1502 | 183 182-184 | 0/2 |
1.94 | 19:26 | 31 | 8:21 | 175 174-176 | 1460 | 184 182-186 | 0/1 |
2.00 | 19:58 | 32 | 8:29 | 176 175-176 | 1493 | 184 182-186 | 0/0 |
2.06 | 20:29 | 31 | 8:16 | 176 173-177 | 1456 | 186 182-188 | 0/0 |
2.13 | 21:17 | 48 | 12:55 | 172 162-178 | 2221 | 152 124-186 | 0/0 |
2.19 | 22:16 | 59 | 15:42 | 149 142-158 | 2340 | 132 124-162 | 0/0 |
2.25 | 22:58 | 42 | 11:09 | 145 138-154 | 1616 | 172 126-188 | 0/0 |
2.31 | 23:29 | 32 | 8:25 | 163 156-168 | 1373 | 186 184-188 | 2/0 |
2.38 | 24:00 | 31 | 8:12 | 173 171-175 | 1417 | 186 184-188 | 2/0 |
2.44 | 24:33 | 33 | 8:42 | 174 174-175 | 1514 | 186 184-188 | 0/0 |
2.50 | 25:05 | 32 | 8:32 | 175 174-176 | 1493 | 185 184-186 | 0/1 |
2.56 | 25:37 | 32 | 8:39 | 176 175-177 | 1522 | 184 182-186 | 0/1 |
2.63 | 26:09 | 32 | 8:29 | 176 175-176 | 1493 | 186 184-188 | 0/1 |
2.69 | 26:40 | 31 | 8:19 | 177 176-177 | 1471 | 185 184-186 | 0/0 |
2.75 | 27:39 | 59 | 15:51 | 164 152-176 | 2600 | 132 124-182 | 0/0 |
2.81 | 28:39 | 1:00 | 16:01 | 146 141-149 | 2338 | 125 122-128 | 0/0 |
2.88 | 29:10 | 31 | 8:12 | 152 143-160 | 1247 | 186 182-188 | 0/2 |
2.94 | 29:40 | 30 | 7:54 | 165 161-169 | 1304 | 186 184-188 | 0/1 |
3.00 | 30:11 | 31 | 8:15 | 171 170-173 | 1412 | 187 186-188 | 0/0 |
3.06 | 30:41 | 30 | 8:08 | 176 174-178 | 1431 | 185 184-186 | 1/0 |
3.13 | 31:12 | 31 | 8:08 | 179 177-180 | 1457 | 186 184-186 | 0/0 |
3.19 | 31:45 | 33 | 8:44 | 180 178-181 | 1571 | 186 184-188 | 2/0 |
3.25 | 32:16 | 32 | 8:29 | 182 180-183 | 1544 | 185 182-188 | 1/0 |
3.31 | 32:58 | 42 | 11:10 | 179 174-181 | 1997 | 176 122-186 | 0/0 |
3.38 | 33:56 | 57 | 15:19 | 162 153-171 | 2482 | 124 122-126 | 0/0 |
3.44 | 34:50 | 54 | 14:24 | 146 142-151 | 2101 | 136 118-174 | 0/0 |
3.50 | 35:27 | 37 | 9:51 | 153 149-157 | 1508 | 175 172-176 | 0/1 |
3.56 | 36:03 | 36 | 9:42 | 160 157-162 | 1552 | 174 174-174 | 0/0 |
3.63 | 36:40 | 37 | 10:00 | 165 162-167 | 1649 | 174 172-176 | 0/1 |
3.69 | 37:16 | 35 | 9:22 | 165 164-167 | 1546 | 172 172-174 | 0/1 |
3.75 | 37:51 | 36 | 9:31 | 167 166-168 | 1590 | 174 172-174 | 0/0 |
3.81 | 38:28 | 37 | 9:51 | 167 165-169 | 1644 | 172 172-174 | 0/1 |
3.88 | 39:05 | 37 | 9:52 | 168 166-170 | 1658 | 173 172-176 | 1/0 |
3.94 | 39:43 | 37 | 9:57 | 173 171-174 | 1722 | 173 172-174 | 1/0 |
4.00 | 40:19 | 37 | 9:45 | 172 172-173 | 1678 | 173 172-174 | 0/1 |
4.06 | 41:01 | 42 | 11:14 | 171 169-172 | 1920 | 173 172-174 | 1/0 |
4.13 | 41:36 | 35 | 9:21 | 168 167-169 | 1571 | 174 172-174 | 0/1 |
4.18 | 42:08 | 32 | 9:24 | 170 168-170 | 1599 | 174 172-174 | 0/0 |
Elevation
Asc 31m,
Range 10m, Flat prediction 41:48
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
171 (188 max)
Stride Length: 94cm
Run: 82.8%
Walk: 17.2%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:11 | 9:11 | 51.38 |
5km | 30:31 | 9:49 | 54.02 |
5M | 50:32 | 10:06 | 53.24 |
10km | 1:03:38 | 10:14 | 52.94 |
10M | 1:45:22 | 10:32 | 52.67 |
Half | 2:20:18 | 10:43 | 51.66 |
20M | 3:39:42 | 10:59 | 51.90 |
Mara | 4:52:30 | 11:10 | 51.62 |
Bespoke Fields
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