Wed 28th Aug 2019 at 8:00pm by larkim
Run > Intervals
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Time
31:44
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Miles 4.80
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Min/mi 6:37
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Pacing
83%
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WAVA
70.16
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Stride(cm)
124
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Cals
473
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Cadence
197
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BPM
155
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%MHR
85
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B/mi 1028
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Asc(m)
78
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Surface
Road
Notes & Comments
Ran from usual start, twice around then up Doric Avenue and stopped watch at the start of the white lines at the end of Doric.
HR quite a surprise, not hitting the 170s despite parkrun at the weekend getting up into that area.
Split Summary
===
1) 0.63m - 3:40(5:49/m) 154/161bpm 54cal 10.32/11.17mph
2) 0.34m - 2:40(7:46/m) 144/161bpm 38cal 7.72/10mph
3) 0.63m - 3:35(5:42/m) 158/165bpm 56cal 10.53/11.06mph
4) 0.34m - 2:43(8:02/m) 147/164bpm 39cal 7.46/10.48mph
5) 0.62m - 3:34(5:47/m) 160/166bpm 56cal 10.38/10.98mph
6) 0.34m - 2:45(8:10/m) 147/166bpm 40cal 7.35/10.23mph
7) 0.61m - 3:35(5:52/m) 160/166bpm 56cal 10.24/10.75mph
8) 0.33m - 2:49(8:27/m) 147/166bpm 39cal 7.1/10.33mph
9) 0.63m - 3:35(5:42/m) 161/168bpm 56cal 10.52/11.23mph
10) 0.33m - 2:48(8:26/m) 148/167bpm 39cal 7.12/10.27mph
HR quite a surprise, not hitting the 170s despite parkrun at the weekend getting up into that area.
Split Summary
===
1) 0.63m - 3:40(5:49/m) 154/161bpm 54cal 10.32/11.17mph
2) 0.34m - 2:40(7:46/m) 144/161bpm 38cal 7.72/10mph
3) 0.63m - 3:35(5:42/m) 158/165bpm 56cal 10.53/11.06mph
4) 0.34m - 2:43(8:02/m) 147/164bpm 39cal 7.46/10.48mph
5) 0.62m - 3:34(5:47/m) 160/166bpm 56cal 10.38/10.98mph
6) 0.34m - 2:45(8:10/m) 147/166bpm 40cal 7.35/10.23mph
7) 0.61m - 3:35(5:52/m) 160/166bpm 56cal 10.24/10.75mph
8) 0.33m - 2:49(8:27/m) 147/166bpm 39cal 7.1/10.33mph
9) 0.63m - 3:35(5:42/m) 161/168bpm 56cal 10.52/11.23mph
10) 0.33m - 2:48(8:26/m) 148/167bpm 39cal 7.12/10.27mph
3:40 2:40 3:35 2:43 3:34 2:45 3:35 2:49 3:35 2:48
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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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 | 23 | 23 | 6:02 | 138 133-144 | 834 | 191 180-200 | 1/1 |
0.13 | 42 | 20 | 5:12 | 147 145-149 | 765 | 200 196-204 | 1/2 |
0.19 | 1:03 | 21 | 5:37 | 152 151-153 | 853 | 198 198-198 | 0/1 |
0.25 | 1:24 | 20 | 5:25 | 155 153-156 | 840 | 201 198-202 | 1/0 |
0.31 | 1:46 | 22 | 5:56 | 156 156-157 | 925 | 199 198-200 | 1/0 |
0.38 | 2:09 | 23 | 6:12 | 158 157-159 | 979 | 200 198-202 | 1/1 |
0.44 | 2:30 | 21 | 5:33 | 158 158-159 | 878 | 196 196-198 | 1/3 |
0.50 | 2:52 | 23 | 6:01 | 158 158-159 | 950 | 198 198-198 | 0/1 |
0.56 | 3:13 | 21 | 5:36 | 158 157-159 | 885 | 199 198-202 | 2/0 |
0.63 | 3:37 | 24 | 6:23 | 160 159-160 | 1020 | 201 198-202 | 1/0 |
0.69 | 4:06 | 29 | 7:46 | 156 152-160 | 1212 | 188 178-202 | 0/1 |
0.75 | 4:36 | 30 | 7:58 | 148 146-150 | 1178 | 186 184-186 | 1/1 |
0.81 | 5:03 | 27 | 7:07 | 142 140-144 | 1011 | 186 184-186 | 0/3 |
0.88 | 5:32 | 29 | 7:41 | 138 137-140 | 1061 | 185 184-186 | 0/1 |
0.94 | 6:01 | 30 | 7:53 | 136 136-137 | 1073 | 185 182-186 | 2/1 |
1.00 | 6:29 | 27 | 7:17 | 138 137-142 | 1005 | 189 184-196 | 2/0 |
1.06 | 6:50 | 21 | 5:36 | 148 144-152 | 828 | 201 200-202 | 1/1 |
1.13 | 7:10 | 20 | 5:20 | 153 152-154 | 817 | 200 198-202 | 1/2 |
1.19 | 7:32 | 22 | 5:49 | 155 154-158 | 901 | 203 200-204 | 0/1 |
1.25 | 7:53 | 22 | 5:45 | 159 158-161 | 913 | 201 200-204 | 2/0 |
1.31 | 8:15 | 22 | 5:46 | 162 161-162 | 935 | 200 200-202 | 1/0 |
1.38 | 8:36 | 21 | 5:40 | 163 162-163 | 925 | 202 200-206 | 1/1 |
1.44 | 8:57 | 21 | 5:36 | 162 162-163 | 907 | 202 200-204 | 0/1 |
1.50 | 9:18 | 21 | 5:44 | 163 162-164 | 933 | 202 198-204 | 0/1 |
1.56 | 9:39 | 21 | 5:36 | 163 162-164 | 912 | 203 200-208 | 3/0 |
1.63 | 10:07 | 28 | 7:22 | 163 161-164 | 1200 | 199 178-206 | 1/1 |
1.69 | 10:36 | 29 | 7:49 | 156 154-159 | 1219 | 186 184-188 | 0/0 |
1.75 | 11:05 | 29 | 7:44 | 149 147-152 | 1152 | 185 184-186 | 1/1 |
1.81 | 11:34 | 28 | 7:34 | 143 141-145 | 1083 | 184 184-186 | 0/1 |
1.88 | 12:05 | 32 | 8:28 | 138 134-140 | 1168 | 183 180-184 | 0/1 |
1.94 | 12:36 | 30 | 8:07 | 138 135-140 | 1120 | 184 182-184 | 2/0 |
2.00 | 12:59 | 23 | 6:14 | 145 141-150 | 904 | 197 184-202 | 1/0 |
2.06 | 13:20 | 21 | 5:37 | 155 153-156 | 871 | 200 198-202 | 1/3 |
2.13 | 13:41 | 21 | 5:38 | 157 156-158 | 885 | 199 198-200 | 0/1 |
2.19 | 14:02 | 21 | 5:34 | 160 158-163 | 892 | 204 198-208 | 1/1 |
2.25 | 14:24 | 22 | 5:51 | 162 161-164 | 949 | 202 200-202 | 1/0 |
2.31 | 14:47 | 23 | 6:01 | 163 162-164 | 981 | 201 200-202 | 1/1 |
2.38 | 15:06 | 20 | 5:13 | 164 163-164 | 856 | 201 198-204 | 0/1 |
2.44 | 15:28 | 22 | 5:49 | 164 164-164 | 954 | 201 200-202 | 0/1 |
2.50 | 15:49 | 21 | 5:34 | 165 164-166 | 919 | 203 202-206 | 2/0 |
2.56 | 16:13 | 24 | 6:27 | 166 165-166 | 1072 | 203 200-206 | 2/0 |
2.63 | 16:45 | 32 | 8:25 | 161 157-165 | 1354 | 187 182-200 | 0/1 |
2.69 | 17:16 | 31 | 8:14 | 153 151-156 | 1259 | 186 184-186 | 1/1 |
2.75 | 17:44 | 29 | 7:39 | 144 141-149 | 1101 | 186 186-188 | 0/2 |
2.81 | 18:15 | 31 | 8:15 | 140 138-141 | 1154 | 185 184-186 | 0/1 |
2.88 | 18:46 | 31 | 8:09 | 136 136-137 | 1108 | 184 182-186 | 2/0 |
2.94 | 19:12 | 26 | 6:55 | 143 139-148 | 989 | 193 182-204 | 1/0 |
3.00 | 19:34 | 22 | 5:49 | 152 148-154 | 884 | 202 198-204 | 1/1 |
3.06 | 19:55 | 21 | 5:40 | 157 155-158 | 891 | 202 200-204 | 0/1 |
3.13 | 20:18 | 23 | 6:02 | 160 158-161 | 965 | 203 200-208 | 0/1 |
3.19 | 20:39 | 22 | 5:50 | 163 161-163 | 951 | 202 200-202 | 2/0 |
3.25 | 21:02 | 23 | 6:05 | 164 162-165 | 997 | 204 202-206 | 1/1 |
3.31 | 21:23 | 21 | 5:35 | 164 164-165 | 914 | 200 200-202 | 1/2 |
3.38 | 21:45 | 22 | 5:46 | 164 163-166 | 946 | 202 200-206 | 0/1 |
3.44 | 22:07 | 22 | 5:50 | 165 164-165 | 962 | 202 200-206 | 1/1 |
3.50 | 22:29 | 22 | 5:54 | 165 164-166 | 975 | 202 200-202 | 2/1 |
3.56 | 22:59 | 30 | 8:07 | 162 157-166 | 1315 | 190 184-200 | 0/1 |
3.63 | 23:31 | 32 | 8:26 | 154 152-156 | 1299 | 186 184-188 | 1/0 |
3.69 | 24:02 | 31 | 8:12 | 147 143-149 | 1206 | 185 184-186 | 0/2 |
3.75 | 24:35 | 33 | 8:51 | 138 136-141 | 1220 | 183 182-184 | 0/1 |
3.81 | 25:06 | 31 | 8:21 | 137 136-138 | 1144 | 185 184-186 | 2/1 |
3.88 | 25:33 | 27 | 7:07 | 141 138-146 | 1003 | 187 182-200 | 1/0 |
3.94 | 25:54 | 21 | 5:34 | 153 149-156 | 853 | 201 186-208 | 1/1 |
4.00 | 26:14 | 20 | 5:22 | 158 156-159 | 849 | 203 202-204 | 0/2 |
4.06 | 26:35 | 21 | 5:43 | 161 160-162 | 919 | 202 202-202 | 0/1 |
4.13 | 26:57 | 22 | 5:46 | 164 163-165 | 945 | 202 202-204 | 3/1 |
4.19 | 27:19 | 22 | 5:57 | 164 164-165 | 977 | 202 202-202 | 0/1 |
4.25 | 27:39 | 20 | 5:23 | 165 164-166 | 889 | 202 200-204 | 0/1 |
4.31 | 28:00 | 21 | 5:32 | 165 164-165 | 912 | 202 200-206 | 0/1 |
4.38 | 28:23 | 23 | 6:05 | 165 164-165 | 1003 | 204 202-206 | 0/1 |
4.44 | 28:44 | 22 | 5:44 | 166 165-168 | 953 | 204 202-206 | 2/0 |
4.50 | 29:13 | 28 | 7:36 | 166 162-167 | 1261 | 198 182-206 | 1/0 |
4.56 | 29:44 | 31 | 8:11 | 156 154-160 | 1276 | 187 186-188 | 0/0 |
4.62 | 30:15 | 31 | 8:18 | 150 146-153 | 1244 | 184 184-186 | 1/1 |
4.69 | 30:45 | 30 | 8:03 | 142 139-143 | 1142 | 186 184-190 | 0/1 |
4.75 | 31:18 | 33 | 8:54 | 138 136-139 | 1228 | 185 184-186 | 1/1 |
4.80 | 31:44 | 26 | 8:47 | 137 137-137 | 1203 | 183 182-184 | 2/0 |
Heart
155/168max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 78m,
Range 4m, Flat prediction 31:44
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
197 (208 max)
Stride Length: 124cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 100.0 | 196 | 4.8 | 31:44 | 6:37 |
Walk | 0.0 | 0 | 0 | 0 | NAN:00:00 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:48 | 5:48 | 72.32 |
5km | 19:48 | 6:22 | 72.06 |
5M | 33:10 | 6:38 | 69.98 |
10km | 41:59 | 6:45 | 69.02 |
10M | 1:10:20 | 7:02 | 68.06 |
Half | 1:34:15 | 7:12 | 66.67 |
20M | 2:29:08 | 7:27 | 66.76 |
Mara | 3:19:52 | 7:38 | 66.43 |
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