Tue 19th Nov 2019 at 5:00pm by rupert bear
Run > Intervals
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Time
1:45:53
-
Miles 11.25
-
Min/mi 9:25
-
Pacing
0%
-
WAVA
59.73
-
Stride(cm)
94
-
Cals
1062
-
Cadence
183
-
BPM
113
-
%MHR
71.7
-
B/mi 1067
-
Asc(m)
130
-
Surface
Road
Notes & Comments
Split Summary
===
5x 400
5x800
400s
6:13, 6:18, 6:28, 6:16, 6:16
800s
6:31, 6:29, 6:34, 6:54, 7:00
1) 1m - 9:13(9:13/m) 103/159bpm 84cal 6.51/7.97mph
2) 1m - 8:20(8:20/m) 119/193bpm 86cal 7.2/7.93mph
3) 1m - 8:08(8:08/m) 114/120bpm 85cal 7.38/7.68mph
4) 1m - 8:25(8:25/m) 116/121bpm 88cal 7.13/7.95mph
5) 1m - 8:11(8:11/m) 120/124bpm 92cal 7.33/7.89mph
6) 1m - 9:20(9:20/m) 119/140bpm 95cal 6.42/7.62mph
7) 0.53m - 5:42(10:46/m) 107/117bpm 33cal 5.57/11.71mph
8) 0.25m - 1:33(6:13/m) 119/136bpm 13cal 9.65/10.06mph
9) 0.02m - 1:06(48:44/m) 96/137bpm 6cal 1.23/9.83mph
10) 0.49m - 3:12(6:31/m) 135/151bpm 40cal 9.2/11.21mph
11) 0.04m - 1:30(39:08/m) 125/151bpm 16cal 1.53/9.27mph
12) 0.49m - 3:11(6:29/m) 137/150bpm 42cal 9.26/11.31mph
13) 0.03m - 1:22(44:28/m) 130/148bpm 17cal 1.35/11.15mph
14) 0.24m - 1:32(6:18/m) 134/150bpm 18cal 9.54/10.4mph
15) 0.02m - 1:02(55:05/m) 118/148bpm 10cal 1.09/9.58mph
16) 0.24m - 1:34(6:28/m) 135/150bpm 18cal 9.27/9.96mph
17) 0.03m - 1:09(38:15/m) 134/148bpm 15cal 1.57/9.41mph
18) 0.49m - 3:14(6:34/m) 141/150bpm 45cal 9.13/10.46mph
19) 0.02m - 1:27(1:15:05/m) 129/149bpm 16cal 0.8/9.23mph
20) 0.49m - 3:23(6:54/m) 142/152bpm 46cal 8.7/9.68mph
21) 0.02m - 1:22(58:11/m) 135/150bpm 18cal 1.03/8.62mph
22) 0.25m - 1:33(6:16/m) 135/148bpm 18cal 9.57/10.81mph
23) 0.02m - 1:11(57:26/m) 133/147bpm 15cal 1.04/9.64mph
24) 0.5m - 3:30(7:00/m) 142/152bpm 48cal 8.58/9.37mph
25) 0.04m - 2:00(51:17/m) 123/149bpm 17cal 1.17/8.54mph
26) 0.51m - 6:21(12:21/m) 110/123bpm 27cal 4.86/7.14mph
27) 0.38m - 4:21
Forgot to stop watch - corrected.
===
5x 400
5x800
400s
6:13, 6:18, 6:28, 6:16, 6:16
800s
6:31, 6:29, 6:34, 6:54, 7:00
1) 1m - 9:13(9:13/m) 103/159bpm 84cal 6.51/7.97mph
2) 1m - 8:20(8:20/m) 119/193bpm 86cal 7.2/7.93mph
3) 1m - 8:08(8:08/m) 114/120bpm 85cal 7.38/7.68mph
4) 1m - 8:25(8:25/m) 116/121bpm 88cal 7.13/7.95mph
5) 1m - 8:11(8:11/m) 120/124bpm 92cal 7.33/7.89mph
6) 1m - 9:20(9:20/m) 119/140bpm 95cal 6.42/7.62mph
7) 0.53m - 5:42(10:46/m) 107/117bpm 33cal 5.57/11.71mph
8) 0.25m - 1:33(6:13/m) 119/136bpm 13cal 9.65/10.06mph
9) 0.02m - 1:06(48:44/m) 96/137bpm 6cal 1.23/9.83mph
10) 0.49m - 3:12(6:31/m) 135/151bpm 40cal 9.2/11.21mph
11) 0.04m - 1:30(39:08/m) 125/151bpm 16cal 1.53/9.27mph
12) 0.49m - 3:11(6:29/m) 137/150bpm 42cal 9.26/11.31mph
13) 0.03m - 1:22(44:28/m) 130/148bpm 17cal 1.35/11.15mph
14) 0.24m - 1:32(6:18/m) 134/150bpm 18cal 9.54/10.4mph
15) 0.02m - 1:02(55:05/m) 118/148bpm 10cal 1.09/9.58mph
16) 0.24m - 1:34(6:28/m) 135/150bpm 18cal 9.27/9.96mph
17) 0.03m - 1:09(38:15/m) 134/148bpm 15cal 1.57/9.41mph
18) 0.49m - 3:14(6:34/m) 141/150bpm 45cal 9.13/10.46mph
19) 0.02m - 1:27(1:15:05/m) 129/149bpm 16cal 0.8/9.23mph
20) 0.49m - 3:23(6:54/m) 142/152bpm 46cal 8.7/9.68mph
21) 0.02m - 1:22(58:11/m) 135/150bpm 18cal 1.03/8.62mph
22) 0.25m - 1:33(6:16/m) 135/148bpm 18cal 9.57/10.81mph
23) 0.02m - 1:11(57:26/m) 133/147bpm 15cal 1.04/9.64mph
24) 0.5m - 3:30(7:00/m) 142/152bpm 48cal 8.58/9.37mph
25) 0.04m - 2:00(51:17/m) 123/149bpm 17cal 1.17/8.54mph
26) 0.51m - 6:21(12:21/m) 110/123bpm 27cal 4.86/7.14mph
27) 0.38m - 4:21
Forgot to stop watch - corrected.
9:13 8:20 8:08 8:25 8:11 9:20 5:42 1:33 1:06 3:12 1:30 3:11 1:22 1:32 1:02 1:34 1:09 3:14 1:27 3:23 1:22 1:33 1:11 3:30 2:00 6:21 30:21
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:10 | 1:10 | 9:16 | 123 83-158 | 1140 | 184 180-190 | 1/1 |
0.25 | 2:23 | 1:14 +5 | 9:50 | 89 79-100 | 875 | 185 180-192 | 2/0 |
0.38 | 3:29 | 1:05 | 8:44 | 111 99-122 | 969 | 185 182-188 | 1/3 |
0.50 | 4:56 | 1:28 +19 | 11:41 | 100 82-111 | 1168 | 182 120-192 | 1/0 |
0.63 | 6:01 | 1:05 | 8:38 | 101 85-113 | 872 | 186 182-192 | 1/0 |
0.75 | 7:19 | 1:18 +13 | 10:23 | 103 98-109 | 1069 | 177 120-196 | 4/2 |
0.88 | 8:21 | 1:02 | 8:19 | 101 91-112 | 841 | 186 182-190 | 0/2 |
1.00 | 11:22 | 3:01 +1:32 | 24:05 | 85 55-103 | 2047 | 173 122-186 | 0/1 |
1.13 | 12:25 | 1:04 +2 | 8:28 | 96 57-171 | 813 | 185 182-190 | 1/1 |
1.25 | 13:33 | 1:07 | 8:57 | 179 151-192 | 1602 | 186 178-194 | 3/1 |
1.38 | 14:33 | 1:01 | 8:05 | 122 105-192 | 985 | 188 186-196 | 1/3 |
1.50 | 15:38 | 1:05 | 8:42 | 108 105-109 | 939 | 186 184-188 | 1/0 |
1.63 | 16:42 | 1:04 | 8:32 | 107 103-110 | 913 | 187 182-192 | 1/0 |
1.75 | 17:45 | 1:03 | 8:21 | 106 104-108 | 885 | 185 182-188 | 1/2 |
1.88 | 18:44 | 59 | 7:52 | 108 106-113 | 850 | 186 184-190 | 0/1 |
2.00 | 19:43 | 59 | 7:55 | 114 113-116 | 903 | 186 184-186 | 4/1 |
2.13 | 20:42 | 59 | 7:53 | 114 113-115 | 898 | 185 182-188 | 1/3 |
2.25 | 21:42 | 1:00 | 7:57 | 113 109-115 | 898 | 188 186-196 | 1/0 |
2.38 | 22:45 | 1:03 | 8:20 | 110 108-113 | 917 | 186 184-190 | 1/1 |
2.50 | 23:47 | 1:02 | 8:19 | 113 108-118 | 940 | 185 182-188 | 1/1 |
2.63 | 24:45 | 58 | 7:46 | 117 114-120 | 909 | 187 184-192 | 2/1 |
2.75 | 25:47 | 1:02 | 8:17 | 115 113-116 | 952 | 186 184-188 | 1/3 |
2.88 | 26:49 | 1:02 | 8:16 | 116 114-118 | 959 | 186 184-188 | 1/0 |
3.00 | 27:51 | 1:01 | 8:12 | 115 113-117 | 942 | 186 182-192 | 1/2 |
3.13 | 28:53 | 1:02 | 8:16 | 115 112-116 | 951 | 185 182-188 | 1/1 |
3.25 | 29:55 | 1:03 | 8:20 | 117 113-119 | 976 | 186 184-188 | 1/1 |
3.38 | 31:03 | 1:07 | 8:59 | 115 107-119 | 1032 | 183 150-194 | 1/0 |
3.50 | 32:05 | 1:03 | 8:22 | 114 113-115 | 954 | 186 182-190 | 0/0 |
3.63 | 33:11 | 1:06 | 8:46 | 115 113-117 | 1008 | 187 184-194 | 1/2 |
3.75 | 34:14 | 1:03 | 8:20 | 114 111-116 | 951 | 187 184-192 | 1/1 |
3.88 | 35:13 | 59 | 7:53 | 117 113-120 | 922 | 186 184-190 | 0/1 |
4.00 | 36:16 | 1:03 | 8:20 | 119 118-121 | 993 | 187 184-192 | 2/0 |
4.13 | 37:14 | 59 | 7:49 | 120 112-124 | 937 | 186 182-190 | 0/1 |
4.25 | 38:15 | 1:01 | 8:04 | 120 116-124 | 968 | 186 182-200 | 2/1 |
4.38 | 39:16 | 1:02 | 8:14 | 119 117-121 | 979 | 187 182-196 | 1/1 |
4.50 | 40:16 | 1:00 | 7:57 | 120 119-121 | 954 | 186 184-188 | 1/1 |
4.63 | 41:22 | 1:06 | 8:48 | 119 114-121 | 1047 | 186 184-190 | 1/1 |
4.75 | 42:26 | 1:04 | 8:30 | 119 116-120 | 1011 | 185 184-188 | 1/0 |
4.88 | 43:25 | 1:00 | 7:59 | 120 119-122 | 957 | 185 182-188 | 3/1 |
5.00 | 44:27 | 1:01 | 8:09 | 122 120-123 | 994 | 185 182-188 | 1/1 |
5.13 | 45:32 | 1:05 | 8:41 | 122 120-124 | 1059 | 187 180-194 | 1/1 |
5.25 | 46:30 | 58 | 7:44 | 120 116-123 | 928 | 186 182-190 | 0/1 |
5.38 | 47:30 | 1:00 | 8:00 | 121 118-122 | 967 | 187 184-188 | 1/1 |
5.50 | 48:34 | 1:05 | 8:37 | 119 115-123 | 1026 | 188 184-196 | 2/1 |
5.63 | 1:12:21 | 23:47 +23:07 | 3:10:13 | 106 93-123 | 20162 | 185 176-190 | 3/0 |
5.75 | 1:17:32 | 5:11 +3:45 | 41:27 | 111 80-134 | 4601 | 169 120-186 | 2/3 |
5.88 | 1:19:13 | 1:41 | 13:32 | 131 117-140 | 1772 | 172 156-178 | 1/0 |
6.00 | 1:20:39 | 1:26 | 11:29 | 110 105-122 | 1264 | 172 96-184 | 1/1 |
6.13 | 1:22:00 | 1:21 | 10:45 | 109 104-114 | 1172 | 155 92-202 | 0/0 |
6.25 | 1:23:49 | 1:49 | 14:29 | 104 94-116 | 1507 | 154 118-184 | 3/2 |
6.38 | 1:24:57 | 1:09 | 9:11 | 108 99-116 | 991 | 182 178-192 | 1/4 |
6.50 | 1:26:05 | 1:08 | 9:04 | 111 106-114 | 1006 | 182 176-190 | 1/2 |
6.63 | 1:29:28 | 3:23 +2:32 | 27:02 | 102 80-119 | 2757 | 196 176-202 | 1/1 |
6.75 | 1:30:15 | 47 | 6:17 | 128 120-134 | 804 | 195 194-198 | 3/1 |
6.87 | 1:31:59 | 1:44 | 13:52 | 105 73-136 | 1456 | 188 122-204 | 1/3 |
7.00 | 1:32:49 | 50 | 6:39 | 131 125-140 | 871 | 198 194-204 | 1/0 |
7.12 | 1:33:38 | 49 | 6:29 | 146 143-150 | 947 | 196 194-198 | 1/1 |
7.25 | 1:34:27 | 49 | 6:31 | 147 144-150 | 958 | 195 194-196 | 2/2 |
7.37 | 1:36:33 | 2:06 | 16:50 | 125 103-151 | 2105 | 174 120-196 | 0/3 |
7.50 | 1:37:20 | 47 | 6:20 | 130 122-136 | 823 | 197 196-202 | 1/2 |
7.62 | 1:38:10 | 49 | 6:36 | 140 133-148 | 923 | 194 190-200 | 2/2 |
7.75 | 1:38:59 | 49 | 6:31 | 147 145-149 | 957 | 193 190-194 | 3/1 |
7.87 | 1:40:55 | 1:56 | 15:27 | 133 110-149 | 2056 | 182 120-200 | 2/2 |
8.00 | 1:41:43 | 49 | 6:28 | 130 120-140 | 841 | 199 196-202 | 2/1 |
8.12 | 1:43:26 | 1:43 | 13:45 | 121 85-150 | 1663 | 190 122-200 | 1/1 |
8.25 | 1:44:15 | 49 | 6:31 | 127 95-145 | 828 | 200 196-204 | 0/2 |
8.37 | 1:45:43 | 1:28 | 11:45 | 145 132-149 | 1704 | 190 120-200 | 1/2 |
8.50 | 1:46:49 | 1:06 | 8:45 | 125 118-136 | 1093 | 181 120-198 | 1/3 |
8.62 | 1:47:39 | 50 | 6:40 | 142 137-145 | 946 | 195 192-202 | 0/1 |
8.75 | 1:48:29 | 50 | 6:40 | 147 145-148 | 980 | 195 190-198 | 2/0 |
8.87 | 1:49:17 | 49 | 6:30 | 149 148-150 | 969 | 194 192-198 | 2/3 |
9.00 | 1:51:22 | 2:05 | 16:36 | 127 113-149 | 2109 | 185 120-202 | 1/1 |
9.12 | 1:52:18 | 56 | 7:27 | 142 136-146 | 1058 | 200 196-208 | 1/1 |
9.25 | 1:53:10 | 52 | 6:59 | 150 147-152 | 1048 | 196 194-200 | 0/2 |
9.37 | 1:54:03 | 53 | 7:03 | 148 143-151 | 1042 | 196 194-200 | 2/3 |
9.50 | 1:56:03 | 2:00 | 15:58 | 129 112-149 | 2060 | 185 120-204 | 0/1 |
9.62 | 1:56:51 | 48 | 6:22 | 141 136-146 | 897 | 196 194-200 | 2/1 |
9.75 | 2:01:07 | 4:16 +2:33 | 34:10 | 132 115-148 | 4509 | 190 118-202 | 2/0 |
9.87 | 2:02:05 | 59 | 7:49 | 139 131-147 | 1086 | 199 194-202 | 2/3 |
10.00 | 2:02:59 | 54 | 7:12 | 148 147-149 | 1065 | 196 192-204 | 1/0 |
10.13 | 2:03:53 | 54 | 7:09 | 149 146-150 | 1064 | 196 192-200 | 1/1 |
10.25 | 2:06:37 | 2:44 | 21:50 | 125 101-151 | 2729 | 169 120-196 | 0/2 |
10.38 | 2:07:52 | 1:16 | 10:05 | 111 103-119 | 1120 | 186 180-196 | 4/3 |
10.50 | 2:09:01 | 1:08 | 9:06 | 120 118-121 | 1091 | 186 184-192 | 1/2 |
10.63 | 2:10:08 | 1:07 | 8:57 | 120 118-122 | 1075 | 185 182-186 | 0/1 |
10.75 | 2:13:31 | 3:23 +42 | 27:05 | 99 78-122 | 2682 | 154 118-188 | 1/0 |
10.88 | 2:16:35 | 3:04 | 24:30 | 96 81-110 | 2352 | 165 110-192 | 1/1 |
11.00 | 2:35:24 | 18:49 | 2:30:35 | 78 63-96 | 11745 | 116 102-120 | 0/1 |
11.11 | 2:43:44 | 8:20 | 1:16:22 | 76 66-92 | 5803 | 115 108-122 | 0/1 |
Heart
113/192max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 130m,
Range 6m, Flat prediction 1:45:53
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
183 (208 max)
Stride Length: 94cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 61.2 | 188 | 10.8 | 1:37:00 | 9:43 |
Walk | 25.3 | 117 | 0.3 | 43:34 | 2:46:23 |
Still | 8.6 | - | - | 14:44 | - |
Pause | 4.9 | - | - | 8:27 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:57 | 7:57 | 60.65 |
5km | 26:43 | 8:36 | 61.54 |
5M | 44:28 | 8:54 | 60.53 |
10km | 56:06 | 9:02 | 60.05 |
10M | 1:33:21 | 9:20 | 59.82 |
Half | 2:04:37 | 9:31 | 58.93 |
20M | 3:15:58 | 9:48 | 59.39 |
Mara | 4:21:37 | 9:59 | 59.32 |
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