Tue 13th Aug 2019 at 11:00am by alpenrose

Run > Intervals
  • warm
  • Time
    1:06:32
  • Miles
    4.13
  • Min/mi
    16:07
  • Pacing
    45%
  • WAVA
    38.27
  • Stride(cm)
    61
  • Cals
    534
  • Cadence
    163
  • BPM
    133
  • %MHR
    78.1
  • B/mi
    2150
  • Asc(m)
    81
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

2 comments
Joker (I) wk 5 - interval time shld be 2.45.

Split Summary
===
1) 1m - 14:13(14:13/m) 123/140bpm 120cal 4.22/5.76mph
2) 0.03m - 29(16:20/m) 122/125bpm 3cal 3.68/5.34mph
3) 0.25m - 2:49(11:22/m) 143/154bpm 26cal 5.28/5.95mph
4) 0.01m - 2:00(2:30:29/m) 123/152bpm 13cal 0.4/5.28mph
5) 0.25m - 2:54(11:48/m) 135/159bpm 23cal 5.09/6.16mph
6) 0.01m - 2:00(3:47:28/m) 125/156bpm 12cal 0.26/4.74mph
7) 0.25m - 2:41(10:50/m) 139/155bpm 22cal 5.54/6.22mph
8) 0.01m - 2:00(2:40:08/m) 127/154bpm 13cal 0.38/5.53mph
9) 0.25m - 2:49(11:16/m) 141/156bpm 23cal 5.32/6.01mph
10) 0m - (23:58/m) 141/156bpm 23cal 2.51/6.01mph
11) 0.02m - 2:00(2:00:19/m) 126/141bpm 13cal 0.5/5.82mph
12) 0.25m - 2:41(10:45/m) 143/158bpm 23cal 5.58/6.47mph
13) 0m - 1(8:18:22/m) 143/158bpm 23cal 0.12/6.47mph
14) 0.01m - 2:00(3:01:20/m) 131/156bpm 14cal 0.33/5.68mph
15) 0.25m - 2:42(10:51/m) 146/160bpm 22cal 5.53/6.28mph
16) 0.02m - 2:00(1:57:51/m) 131/157bpm 13cal 0.51/5.87mph
17) 0.25m - 2:39(10:36/m) 147/161bpm 21cal 5.66/6.55mph
18) 0.01m - 2:00(2:17:54/m) 138/159bpm 16cal 0.44/5.95mph
19) 0.25m - 2:40(10:42/m) 149/160bpm 25cal 5.61/6.7mph
20) 0.08m - 2:00(25:42/m) 133/157bpm 13cal 2.34/3.01mph
21) 0.68m - 9:23(13:44/m) 135/147bpm 73cal 4.37/5.61mph
14:13 29 2:49 2:00 2:54 2:00 2:41 2:00 2:49 2:00 2:41 1 2:00 2:42 2:00 2:39 2:00 2:40 2:00 9:23
Lip Gloss
Way to go :-)
alpenrose
There only seems to be 8 there! :-o

Pace

34% 6% 14% 14% 23% 11%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 1:02 1:02 16:39 94 86-100 1566 137 114-170 0/2
0.13 1:51 49 13:02 104 102-108 1355 169 168-170 1/0
0.19 2:34 43 11:30 110 107-114 1264 167 166-168 1/0
0.25 3:22 48 12:43 119 117-121 1514 160 120-170 0/1
0.31 4:09 47 12:31 127 122-132 1589 166 164-168 1/1
0.38 4:57 48 12:47 127 122-133 1624 154 118-168 1/1
0.44 5:45 48 12:43 135 134-136 1716 167 166-168 0/0
0.50 6:29 45 11:55 136 135-136 1620 168 164-170 1/1
0.56 7:30 1:01 16:08 129 122-136 2081 133 118-172 1/0
0.63 8:15 46 12:10 128 125-132 1556 170 168-172 1/0
0.69 9:07 52 13:53 133 126-140 1847 155 118-172 4/0
0.75 10:25 1:18 20:41 130 124-137 2688 125 118-168 4/0
0.81 11:07 42 11:14 129 129-130 1448 172 170-172 0/3
0.88 12:22 1:15 20:04 133 125-140 2668 137 118-172 7/0
0.94 13:16 54 14:20 120 116-123 1721 145 118-172 0/1
1.00 14:12 56 15:01 118 113-121 1772 144 118-170 0/2
1.06 15:13 1:00 +7 16:06 121 112-130 1948 156 118-180 3/0
1.13 15:54 41 10:53 142 133-151 1546 171 170-172 3/0
1.19 16:36 42 11:18 152 150-154 1717 171 170-174 1/1
1.25 17:17 41 10:54 151 150-152 1645 171 170-172 1/1
1.31 19:41 2:24 38:26 127 104-152 4880 173 168-180 0/0
1.38 20:28 47 12:38 114 109-118 1439 174 174-176 0/3
1.44 21:14 46 12:19 131 120-143 1614 174 170-176 2/0
1.50 22:01 47 12:31 153 146-158 1916 167 164-170 4/0
1.56 24:45 2:44 43:38 130 104-159 5673 171 150-184 1/1
1.63 25:22 37 9:53 125 116-134 1236 179 178-180 0/2
1.69 26:02 40 10:32 143 137-149 1506 174 172-178 1/0
1.75 26:43 41 10:58 153 150-154 1677 172 168-174 1/0
1.81 29:10 2:27 39:11 130 107-154 5094 171 168-180 0/1
1.88 29:58 49 12:59 119 113-127 1546 174 172-178 2/2
1.94 30:41 42 11:19 144 131-153 1631 171 170-172 2/0
2.00 31:22 41 10:59 155 154-156 1703 172 170-172 1/1
2.06 33:10 1:48 28:42 144 123-156 4133 164 118-176 1/1
2.13 34:32 1:23 22:02 118 105-135 2600 174 118-190 0/1
2.19 35:17 45 12:00 144 138-148 1727 175 172-176 0/2
2.25 35:56 39 10:23 145 142-148 1504 175 174-176 0/6
2.31 37:02 1:06 17:30 140 138-141 2450 175 174-176 0/3
2.38 39:03 2:01 32:13 122 111-135 3931 175 118-184 1/1
2.44 39:50 47 12:32 144 136-150 1806 182 180-184 2/1
2.50 40:29 39 10:29 155 153-157 1626 178 178-180 0/1
2.56 41:07 38 10:07 157 156-158 1587 178 178-178 0/1
2.63 43:29 2:22 37:45 131 113-158 4946 178 168-186 1/0
2.69 44:24 55 14:45 142 133-150 2095 182 180-184 1/1
2.75 45:01 37 9:51 155 153-157 1527 180 178-182 1/1
2.81 45:41 40 10:42 158 157-160 1692 178 176-180 0/1
2.88 48:07 2:26 38:54 133 113-159 5175 150 118-184 2/3
2.94 48:52 45 11:57 137 127-146 1636 183 180-184 0/2
3.00 49:32 40 10:44 153 149-157 1642 179 178-180 1/1
3.06 50:10 38 10:07 159 158-160 1609 178 178-178 0/1
3.13 52:31 2:21 37:33 141 122-160 5294 179 178-184 1/2
3.19 53:21 50 13:26 136 127-145 1828 184 180-188 1/1
3.25 54:00 39 10:29 153 147-157 1603 179 178-180 1/1
3.31 54:39 38 10:13 157 156-159 1605 178 178-178 0/1
3.38 55:42 1:03 16:51 157 151-160 2646 152 114-178 1/1
3.44 57:08 1:26 22:51 131 116-148 2993 114 106-118 1/1
3.50 57:54 46 12:20 124 117-132 1529 164 112-174 1/1
3.56 58:39 45 12:02 135 133-139 1624 170 168-172 1/1
3.63 59:39 1:00 15:54 137 134-142 2179 149 118-172 0/2
3.69 1:00:21 43 11:24 136 133-139 1550 170 168-172 0/1
3.75 1:01:25 1:04 17:02 136 130-141 2317 141 110-176 0/1
3.81 1:02:11 46 12:11 137 132-140 1669 170 168-172 0/1
3.88 1:03:07 56 14:50 143 140-146 2122 144 118-170 1/1
3.94 1:04:06 59 15:45 129 122-137 2032 136 118-176 2/1
4.00 1:04:54 48 12:52 133 132-135 1712 163 122-174 0/1
4.06 1:05:41 47 12:40 138 136-139 1747 161 122-172 1/1
4.13 1:06:29 48 12:44 142 140-143 1808 168 168-168 1/1
4.13 1:06:39 10 1:47:38 141 141-141 15176 - 0/0

Heart

133/160max
  • Show Beats/Mile

Elevation

Asc 81m, Range 26m, Flat prediction 1:07:37
Elevation Graph
Biggest Climbs (m) Min/mi
12 1.2% 14:39
See your biggest climbs

Cadence

163 (190 max) Stride Length: 61cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 74.4 173 3.7 49:32 13:30
Walk 18.6 117 0.4 12:25 27:49
Still 6.9 - - 4:34 -
Pause 0.2 - - 7 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:37 10:31 41.40% More
800m 6:14 12:32 40.53% More
1km 7:56 12:47 41.11% More
Mile 13:40 13:40 39.70% More
5k 51:11 16:29 37.03% More

Predictions

Dist Time Per Mile WAVA
1M 13:12 13:12 41.10
5km 48:05 15:29 39.43
5M 1:22:45 16:33 37.53
10km 1:46:01 17:04 36.74
10M 3:02:26 18:15 35.33
Half 4:08:14 18:57 34.00
20M 6:42:13 20:07 33.21
Mara 9:07:18 20:53 32.44

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