Thu 10th Oct 2019 at 6:00pm by AndyS
Run > Intervals
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Time
47:32
-
Miles 3.93
-
Min/mi 12:06
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Pacing
54%
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WAVA
40.77
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Stride(cm)
88
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Cals
497
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Cadence
151
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BPM
119
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%MHR
74.1
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B/mi 1434
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Asc(m)
85
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Surface
Road
Notes & Comments
Split Summary
10x400m. Bit of a mess...
===
1) 0.47m - 5:19(11:21/m) 103/129bpm 47cal 5.29/6.49mph
2) 0.25m - 2:18(9:15/m) 134/146bpm 32cal 6.48/9.81mph
3) 0.12m - 2:00(17:00/m) 104/136bpm 17cal 3.53/3.72mph
4) 0.25m - 2:19(9:20/m) 106/132bpm 21cal 6.43/9.54mph
5) 0.12m - 2:00(16:12/m) 112/132bpm 19cal 3.7/4.55mph
6) 0.25m - 2:10(8:43/m) 133/145bpm 30cal 6.89/7.56mph
7) 0.1m - 2:00(20:42/m) 116/145bpm 19cal 2.9/6.53mph
8) 0.25m - 2:21(9:26/m) 132/145bpm 31cal 6.36/7.74mph
9) 0.08m - 2:00(24:17/m) 111/135bpm 17cal 2.47/4.59mph
10) 0.25m - 2:16(9:07/m) 125/141bpm 27cal 6.58/9.18mph
11) 0.11m - 2:00(18:55/m) 127/136bpm 25cal 3.17/6.91mph
12) 0.25m - 2:15(9:05/m) 134/143bpm 31cal 6.61/8.39mph
13) 0.08m - 2:00(24:13/m) 126/143bpm 23cal 2.48/5.45mph
14) 0.25m - 2:37(10:34/m) 131/143bpm 33cal 5.68/7.78mph
15) 0.12m - 2:00(17:22/m) 118/134bpm 16cal 3.45/7.01mph
16) 0.25m - 2:28(9:57/m) 121/137bpm 25cal 6.03/7.56mph
17) 0.1m - 2:00(19:26/m) 115/132bpm 17cal 3.09/7.08mph
18) 0.25m - 2:24(9:40/m) 122/134bpm 25cal 6.21/8.77mph
19) 0.09m - 2:00(22:09/m) 108/121bpm 11cal 2.71/3.9mph
20) 0.25m - 2:17(9:12/m) 123/140bpm 23cal 6.53/7.95mph
21) 0.05m - 47(14:29/m) 123/132bpm 8cal 4.14/5.57mph
10x400m. Bit of a mess...
===
1) 0.47m - 5:19(11:21/m) 103/129bpm 47cal 5.29/6.49mph
2) 0.25m - 2:18(9:15/m) 134/146bpm 32cal 6.48/9.81mph
3) 0.12m - 2:00(17:00/m) 104/136bpm 17cal 3.53/3.72mph
4) 0.25m - 2:19(9:20/m) 106/132bpm 21cal 6.43/9.54mph
5) 0.12m - 2:00(16:12/m) 112/132bpm 19cal 3.7/4.55mph
6) 0.25m - 2:10(8:43/m) 133/145bpm 30cal 6.89/7.56mph
7) 0.1m - 2:00(20:42/m) 116/145bpm 19cal 2.9/6.53mph
8) 0.25m - 2:21(9:26/m) 132/145bpm 31cal 6.36/7.74mph
9) 0.08m - 2:00(24:17/m) 111/135bpm 17cal 2.47/4.59mph
10) 0.25m - 2:16(9:07/m) 125/141bpm 27cal 6.58/9.18mph
11) 0.11m - 2:00(18:55/m) 127/136bpm 25cal 3.17/6.91mph
12) 0.25m - 2:15(9:05/m) 134/143bpm 31cal 6.61/8.39mph
13) 0.08m - 2:00(24:13/m) 126/143bpm 23cal 2.48/5.45mph
14) 0.25m - 2:37(10:34/m) 131/143bpm 33cal 5.68/7.78mph
15) 0.12m - 2:00(17:22/m) 118/134bpm 16cal 3.45/7.01mph
16) 0.25m - 2:28(9:57/m) 121/137bpm 25cal 6.03/7.56mph
17) 0.1m - 2:00(19:26/m) 115/132bpm 17cal 3.09/7.08mph
18) 0.25m - 2:24(9:40/m) 122/134bpm 25cal 6.21/8.77mph
19) 0.09m - 2:00(22:09/m) 108/121bpm 11cal 2.71/3.9mph
20) 0.25m - 2:17(9:12/m) 123/140bpm 23cal 6.53/7.95mph
21) 0.05m - 47(14:29/m) 123/132bpm 8cal 4.14/5.57mph
5:19 2:18 2:00 2:19 2:00 2:10 2:00 2:21 2:00 2:16 2:00 2:15 2:00 2:37 2:00 2:28 2:00 2:24 2:00 2:17 47
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 5 | 5 | 1:18 | 77 77-78 | 100 | 120 118-120 | 1/0 |
0.13 | 48 | 43 | 11:22 | 89 78-102 | 1011 | 129 98-162 | 0/0 |
0.19 | 1:53 | 1:05 | 17:28 | 101 88-111 | 1764 | 121 114-136 | 0/1 |
0.25 | 3:01 | 1:08 | 18:00 | 92 86-98 | 1656 | 124 108-146 | 1/0 |
0.31 | 3:32 | 32 | 8:27 | 96 91-109 | 811 | 135 120-182 | 0/0 |
0.38 | 4:00 | 27 | 7:18 | 123 112-127 | 897 | 181 170-188 | 0/1 |
0.44 | 4:47 | 47 | 12:39 | 121 117-126 | 1531 | 169 132-190 | 0/2 |
0.50 | 5:32 | 45 | 11:53 | 123 116-128 | 1461 | 171 140-206 | 3/4 |
0.56 | 5:59 | 27 | 7:18 | 121 117-123 | 882 | 187 116-214 | 4/6 |
0.63 | 6:43 | 44 | 11:40 | 138 119-146 | 1611 | 165 86-198 | 0/1 |
0.69 | 7:14 | 31 | 8:18 | 145 141-146 | 1203 | 176 142-192 | 1/1 |
0.75 | 8:14 | 1:00 | 16:08 | 132 109-145 | 2129 | 124 116-178 | 2/0 |
0.81 | 9:17 | 1:02 | 16:38 | 97 85-109 | 1613 | 119 116-122 | 0/2 |
0.88 | 9:53 | 37 | 9:50 | 87 83-101 | 856 | 163 116-208 | 2/0 |
0.94 | 10:24 | 30 | 8:03 | 107 103-112 | 862 | 181 136-208 | 0/1 |
1.00 | 10:55 | 31 | 8:18 | 105 101-108 | 872 | 186 164-196 | 1/0 |
1.06 | 11:34 | 39 | 10:31 | 106 101-113 | 1115 | 172 116-190 | 0/1 |
1.13 | 12:38 | 1:03 | 16:55 | 123 110-132 | 2082 | 129 116-180 | 0/0 |
1.19 | 13:41 | 1:03 | 16:55 | 106 98-112 | 1793 | 121 116-122 | 1/1 |
1.25 | 14:17 | 35 | 9:28 | 110 95-133 | 1041 | 164 102-198 | 2/1 |
1.31 | 14:46 | 30 | 7:54 | 129 125-133 | 1018 | 191 138-200 | 1/3 |
1.38 | 15:22 | 36 | 9:33 | 135 128-140 | 1289 | 188 154-198 | 1/1 |
1.44 | 15:56 | 34 | 9:08 | 142 139-145 | 1297 | 171 108-198 | 2/1 |
1.50 | 16:59 | 1:03 | 16:42 | 133 119-145 | 2221 | 136 108-188 | 1/1 |
1.56 | 18:05 | 1:06 | 17:29 | 103 87-121 | 1800 | 121 110-192 | 1/2 |
1.63 | 18:40 | 35 | 9:24 | 110 93-128 | 1034 | 189 136-208 | 3/0 |
1.69 | 19:14 | 34 | 9:01 | 134 124-140 | 1207 | 191 172-210 | 0/3 |
1.75 | 19:48 | 35 | 9:15 | 142 139-143 | 1314 | 190 184-204 | 1/0 |
1.81 | 20:42 | 54 | 14:17 | 138 126-145 | 1971 | 141 110-188 | 2/1 |
1.88 | 23:15 | 2:33 +56 | 40:49 | 108 95-126 | 4408 | 116 84-122 | 1/1 |
1.94 | 23:45 | 30 | 8:05 | 99 92-109 | 801 | 172 114-222 | 0/3 |
2.00 | 24:15 | 30 | 7:53 | 117 110-126 | 923 | 206 186-222 | 1/1 |
2.06 | 24:49 | 35 | 9:12 | 131 126-138 | 1206 | 193 192-194 | 2/1 |
2.13 | 25:35 | 46 | 12:08 | 137 132-141 | 1663 | 160 116-198 | 2/1 |
2.19 | 26:45 | 1:10 | 18:45 | 131 124-136 | 2455 | 127 114-198 | 3/0 |
2.25 | 27:43 | 58 | 15:26 | 121 114-127 | 1868 | 126 106-194 | 0/3 |
2.31 | 28:13 | 30 | 7:57 | 128 117-135 | 1017 | 185 138-198 | 0/1 |
2.38 | 28:44 | 31 | 8:20 | 135 131-136 | 1126 | 184 134-196 | 1/1 |
2.44 | 29:20 | 36 | 9:41 | 136 130-143 | 1317 | 190 184-194 | 0/2 |
2.50 | 30:13 | 53 | 14:00 | 141 135-143 | 1974 | 160 108-190 | 4/1 |
2.56 | 31:45 | 1:32 | 24:39 | 124 117-133 | 3056 | 110 94-116 | 1/2 |
2.63 | 32:21 | 36 | 9:34 | 119 108-129 | 1138 | 175 128-198 | 0/0 |
2.69 | 32:54 | 33 | 8:45 | 134 127-139 | 1172 | 185 148-200 | 1/0 |
2.75 | 33:31 | 37 | 9:52 | 139 134-143 | 1372 | 171 110-196 | 0/1 |
2.81 | 34:27 | 56 | 15:02 | 130 118-142 | 1955 | 141 110-192 | 1/1 |
2.88 | 35:22 | 54 | 14:28 | 125 116-131 | 1808 | 128 106-192 | 2/0 |
2.94 | 36:35 | 1:13 | 19:28 | 113 105-120 | 2200 | 115 98-192 | 2/0 |
3.00 | 37:06 | 32 | 8:25 | 113 106-116 | 951 | 197 190-202 | 1/1 |
3.06 | 37:40 | 34 | 9:02 | 122 114-128 | 1102 | 191 172-202 | 1/3 |
3.13 | 38:33 | 53 | 14:05 | 124 112-137 | 1747 | 129 108-198 | 1/1 |
3.19 | 39:08 | 35 | 9:16 | 128 123-132 | 1186 | 181 140-198 | 1/1 |
3.25 | 40:24 | 1:16 | 20:20 | 119 108-131 | 2420 | 106 90-114 | 2/2 |
3.31 | 41:13 | 49 | 13:01 | 108 102-116 | 1405 | 144 110-208 | 2/2 |
3.38 | 41:42 | 29 | 7:44 | 117 113-122 | 906 | 203 192-208 | 0/2 |
3.44 | 42:25 | 43 | 11:33 | 125 120-130 | 1443 | 178 112-212 | 3/0 |
3.50 | 43:02 | 37 | 9:53 | 128 119-134 | 1266 | 165 114-194 | 0/3 |
3.56 | 44:00 | 58 | 15:23 | 117 109-121 | 1800 | 123 106-192 | 1/1 |
3.63 | 45:26 | 1:26 | 22:53 | 103 93-113 | 2357 | 105 88-132 | 1/1 |
3.69 | 45:55 | 29 | 7:47 | 105 91-116 | 817 | 179 136-198 | 2/3 |
3.75 | 46:28 | 34 | 8:59 | 118 114-122 | 1061 | 183 164-190 | 1/1 |
3.81 | 47:04 | 36 | 9:35 | 132 122-137 | 1266 | 187 182-192 | 4/2 |
3.88 | 47:44 | 39 | 10:31 | 134 130-140 | 1409 | 184 166-190 | 1/2 |
3.93 | 48:29 | 45 | 15:01 | 123 115-132 | 1848 | 148 114-186 | 1/1 |
Heart
119/146max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 85m,
Range 11m, Flat prediction 47:32
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
151 (222 max)
Stride Length: 88cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 46.7 | 187 | 2.5 | 22:39 | 9:08 |
Walk | 52.7 | 116 | 1.4 | 25:32 | 17:39 |
Still | 0.6 | - | - | 18 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:17 | 10:17 | 43.45 |
5km | 36:33 | 11:46 | 41.63 |
5M | 1:02:14 | 12:27 | 39.88 |
10km | 1:19:21 | 12:46 | 39.09 |
10M | 2:15:08 | 13:31 | 37.98 |
Half | 3:02:48 | 13:57 | 36.88 |
20M | 4:53:27 | 14:40 | 36.41 |
Mara | 6:36:57 | 15:09 | 35.89 |
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