Wed 11th Sep 2019 at 1:00pm by hellen

Run > Intervals

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Time
27:05
Miles
3.69
Min/mi
7:20
Pacing
77%
WAVA
70.35
Stride(cm)
116
Cals
339
Cadence
189
BPM
174
%MHR
101.1
B/mi
1276
Asc(m)
42
Surface
Road

Notes & Comments

14x1.min av 6.23. GPS wrong as tailwind reps were slower than headwind!
===
1) 0m - 3(1:05:24/m) 125/126bpm
2) 0.16m - 1:00(6:12/m) 148/171bpm 10cal
3) 0.12m - 1:00(8:36/m) 167/172bpm 12cal
4) 0.15m - 1:00(6:29/m) 167/177bpm 12cal
5) 0.12m - 1:00(8:36/m) 170/178bpm 12cal
6) 0.16m - 1:00(6:20/m) 172/180bpm 12cal
7) 0.11m - 1:00(8:43/m) 176/182bpm 13cal
8) 0.15m - 1:00(6:31/m) 171/180bpm 12cal
9) 0.12m - 1:00(8:30/m) 176/182bpm 13cal
10) 0.16m - 1:00(6:19/m) 173/180bpm 12cal
11) 0.12m - 1:00(8:39/m) 175/181bpm 13cal
12) 0.16m - 1:00(6:27/m) 174/182bpm 12cal
13) 0.11m - 1:00(9:02/m) 178/183bpm 13cal
14) 0.16m - 1:00(6:19/m) 176/183bpm 13cal
15) 0.12m - 1:00(8:26/m) 181/185bpm 13cal
16) 0.16m - 1:00(6:26/m) 176/184bpm 13cal
17) 0.12m - 1:00(8:28/m) 179/185bpm 13cal
18) 0.16m - 1:00(6:24/m) 178/184bpm 13cal
19) 0.12m - 1:00(8:30/m) 181/185bpm 13cal
20) 0.16m - 1:00(6:23/m) 178/184bpm 13cal
21) 0.12m - 1:00(8:42/m) 162/183bpm 12cal
22) 0.15m - 1:00(6:31/m) 173/182bpm 12cal
23) 0.11m - 1:00(8:46/m) 179/184bpm 13cal
24) 0.16m - 1:00(6:23/m) 176/181bpm 13cal
25) 0.11m - 1:00(8:52/m) 180/183bpm 13cal
26) 0.15m - 1:00(6:27/m) 178/183bpm 13cal
27) 0.11m - 1:00(8:49/m) 182/187bpm 13cal
28) 0.16m - 1:00(6:26/m) 178/183bpm 13cal
29) 0.01m - 2(5:18/m) 183/183bpm

3 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 2

Pace

15%

17%

63%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	24	24	6:22	128 122-135	815	202 198-206	0/1
0.13	48	25	6:34	154 140-162	1011	197 194-198	0/1
0.19	1:14	26	6:55	169 161-172	1170	195 182-202	0/1
0.25	1:47	33	8:46	166 161-169	1456	177 170-182	1/1
0.31	2:15	28	7:30	159 157-162	1192	188 176-198	1/0
0.38	2:40	25	6:40	167 163-171	1114	201 198-202	1/0
0.44	3:04	23	6:09	175 173-177	1077	203 202-204	1/0
0.50	3:38	34	9:03	172 166-178	1558	177 174-178	1/0
0.56	4:08	30	8:06	163 162-166	1321	181 174-194	0/1
0.63	4:32	24	6:21	169 165-174	1072	200 196-202	0/1
0.69	4:55	23	6:10	177 175-179	1093	203 202-204	0/1
0.75	5:23	28	7:33	181 180-182	1367	188 178-202	0/1
0.81	5:58	34	9:10	172 164-182	1576	174 166-178	0/0
0.88	6:23	25	6:45	165 162-168	1112	192 182-198	1/0
0.94	6:47	24	6:30	174 169-177	1131	201 198-202	1/0
1.00	7:14	27	7:08	181 178-182	1290	194 176-204	1/0
1.06	7:48	34	9:09	175 168-182	1600	176 174-178	1/1
1.13	8:15	26	7:03	166 164-169	1169	186 176-198	0/1
1.19	8:39	24	6:29	173 171-177	1122	197 196-198	0/2
1.25	9:02	23	6:10	179 177-181	1104	200 198-202	0/0
1.31	9:34	32	8:37	179 174-180	1542	181 168-198	1/1
1.38	10:05	30	8:04	168 164-173	1356	178 174-194	1/0
1.44	10:30	25	6:43	170 165-173	1142	201 194-204	1/0
1.50	10:54	24	6:22	178 174-181	1134	203 202-204	1/0
1.56	11:23	29	7:46	182 182-183	1415	186 172-204	0/1
1.63	11:58	36	9:28	177 168-182	1676	174 170-178	0/1
1.69	12:23	24	6:31	169 166-174	1101	194 180-202	0/1
1.75	12:47	24	6:26	178 174-180	1145	202 202-204	0/1
1.81	13:13	26	6:52	182 180-183	1251	196 180-202	1/1
1.88	13:46	33	8:48	182 181-185	1601	177 172-180	1/1
1.94	14:13	27	7:11	171 168-179	1228	184 176-198	1/0
2.00	14:38	25	6:40	176 172-179	1175	201 198-202	1/0
2.06	15:01	24	6:19	182 180-184	1150	201 198-204	1/0
2.13	15:33	32	8:31	182 179-185	1551	180 174-198	0/1
2.19	16:03	29	7:47	174 169-181	1355	179 174-192	1/1
2.25	16:28	26	6:52	176 174-177	1208	198 196-200	0/1
2.31	16:52	24	6:24	181 179-183	1158	201 198-202	0/1
2.38	17:20	28	7:23	184 183-185	1358	194 180-202	0/1
2.44	17:54	34	9:02	181 176-183	1635	175 168-180	1/0
2.50	18:19	25	6:38	172 170-175	1140	190 182-202	1/0
2.56	18:43	24	6:29	178 175-181	1153	201 200-202	1/0
2.63	19:39	56 +33	15:03	181 166-184	2725	188 90-202	1/0
2.69	20:16	36	9:39	160 158-164	1545	176 172-178	1/1
2.75	20:44	29	7:41	161 158-166	1236	185 180-196	0/1
2.81	21:10	25	6:44	172 166-177	1157	199 198-202	0/2
2.88	21:33	23	6:09	180 178-182	1108	202 202-204	0/1
2.94	22:02	30	7:56	182 179-184	1443	186 174-202	1/1
3.00	22:36	34	9:00	175 169-179	1576	176 172-186	0/0
3.06	23:00	24	6:23	173 172-175	1103	200 198-202	1/0
3.13	23:25	24	6:31	179 177-180	1167	200 198-202	1/0
3.19	23:54	30	7:53	182 181-183	1435	186 176-198	1/0
3.25	24:28	34	9:08	179 178-180	1636	175 170-178	1/1
3.31	24:54	25	6:44	174 172-176	1171	191 178-198	0/1
3.38	25:18	24	6:23	179 177-182	1144	202 202-204	0/2
3.44	25:43	25	6:39	183 181-184	1217	199 184-202	0/1
3.50	26:18	35	9:19	184 178-187	1715	178 172-182	1/0
3.56	26:46	28	7:34	173 171-177	1309	183 172-198	0/1
3.63	27:11	25	6:39	178 176-180	1183	200 198-202	0/0
3.69	27:35	24	6:21	182 181-183	1156	200 196-202	2/0
3.69	27:38	3	7:41	183 183-183	1405	199 198-200	0/0

Heart

174/187max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 4m, Flat prediction 27:05

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

189 (206 max) Stride Length: 116cm

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:44	6:58	54.28%	More
800m	3:32	7:06	58.51%	More
1km	4:26	7:09	60.52%	More
Mile	7:08	7:08	64.02%	More
5k	23:15	7:29	68.70%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:21	6:21	71.98
5km	22:23	7:12	71.35
5M	37:57	7:35	68.67
10km	48:18	7:46	67.54
10M	1:21:55	8:12	65.53
Half	1:50:33	8:26	63.37
20M	2:56:50	8:51	62.24
Mara	3:58:39	9:07	61.02

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