Wed 20th Nov 2019 at 1:00pm by hellen
Run > Intervals
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Time
50:02
-
Miles 6.67
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Min/mi 7:30
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Pacing
64%
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WAVA
70.22
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Stride(cm)
114
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Cals
592
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Cadence
187
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BPM
168
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%MHR
97.4
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B/mi 1257
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Asc(m)
97
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Surface
Road
Notes & Comments
5x1 mile av 6.56 approx 3 min rest
===
1) 0.25m - 2:30(10:04/m) 136/150bpm 23cal
2) 1m - 7:14(7:14/m) 164/175bpm 87cal
3) 0.01m - 3(6:55/m) 175/175bpm
4) 0.23m - 2:05(9:14/m) 151/174bpm 22cal
5) 1m - 6:52(6:52/m) 175/187bpm 87cal
6) 0m - 2(9:44/m) 184/184bpm
7) 0.27m - 2:30(9:11/m) 162/184bpm 28cal
8) 1m - 6:53(6:53/m) 169/186bpm 83cal
9) 0m - 2(9:17/m) 181/181bpm
10) 0.24m - 2:09(8:59/m) 160/181bpm 24cal
11) 1m - 6:54(6:54/m) 180/191bpm 90cal
12) 0m - 2(11:48/m) 187/187bpm
13) 0.17m - 1:40(9:33/m) 157/189bpm 15cal
14) 1m - 6:51(6:51/m) 173/196bpm 82cal
15) 0m - 3(9:48/m) 179/179bpm
16) 0.49m - 4:11(8:35/m) 171/187bpm 51cal
===
1) 0.25m - 2:30(10:04/m) 136/150bpm 23cal
2) 1m - 7:14(7:14/m) 164/175bpm 87cal
3) 0.01m - 3(6:55/m) 175/175bpm
4) 0.23m - 2:05(9:14/m) 151/174bpm 22cal
5) 1m - 6:52(6:52/m) 175/187bpm 87cal
6) 0m - 2(9:44/m) 184/184bpm
7) 0.27m - 2:30(9:11/m) 162/184bpm 28cal
8) 1m - 6:53(6:53/m) 169/186bpm 83cal
9) 0m - 2(9:17/m) 181/181bpm
10) 0.24m - 2:09(8:59/m) 160/181bpm 24cal
11) 1m - 6:54(6:54/m) 180/191bpm 90cal
12) 0m - 2(11:48/m) 187/187bpm
13) 0.17m - 1:40(9:33/m) 157/189bpm 15cal
14) 1m - 6:51(6:51/m) 173/196bpm 82cal
15) 0m - 3(9:48/m) 179/179bpm
16) 0.49m - 4:11(8:35/m) 171/187bpm 51cal
2:30 7:14 3 2:05 6:52 2 2:30 6:53 2 2:09 6:54 2 1:40 6:51 3 4:11
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 39 | 39 | 10:19 | 119 99-136 | 1228 | 185 182-186 | 0/0 |
0.13 | 1:17 | 38 | 10:08 | 140 136-145 | 1418 | 182 180-184 | 0/1 |
0.19 | 1:51 | 34 | 9:11 | 143 140-146 | 1312 | 182 180-182 | 0/1 |
0.25 | 2:31 | 39 | 10:31 | 147 144-150 | 1547 | 181 180-184 | 1/0 |
0.31 | 2:56 | 25 | 6:46 | 151 148-155 | 1021 | 190 186-192 | 0/1 |
0.38 | 3:22 | 26 | 6:50 | 157 156-159 | 1072 | 193 190-194 | 0/3 |
0.44 | 3:49 | 27 | 7:14 | 157 152-161 | 1135 | 192 190-194 | 1/1 |
0.50 | 4:19 | 30 | 8:03 | 163 152-171 | 1313 | 192 190-194 | 3/1 |
0.56 | 4:48 | 29 | 7:41 | 162 158-167 | 1245 | 190 188-194 | 2/0 |
0.63 | 5:26 | 39 +10 | 10:20 | 164 159-169 | 1696 | 191 188-194 | 1/0 |
0.69 | 5:55 | 28 | 7:35 | 154 149-158 | 1168 | 193 190-194 | 0/2 |
0.75 | 6:22 | 27 | 7:07 | 167 163-171 | 1188 | 191 190-192 | 1/1 |
0.81 | 6:48 | 26 | 7:03 | 167 164-170 | 1179 | 191 190-192 | 1/1 |
0.88 | 7:14 | 26 | 6:59 | 162 159-166 | 1132 | 192 190-194 | 0/2 |
0.94 | 7:40 | 26 | 6:57 | 166 164-168 | 1153 | 191 190-192 | 0/1 |
1.00 | 8:09 | 29 | 7:40 | 169 164-174 | 1295 | 191 190-192 | 2/0 |
1.06 | 8:38 | 29 | 7:38 | 172 170-175 | 1313 | 190 188-192 | 0/1 |
1.13 | 9:04 | 26 | 6:56 | 171 169-173 | 1187 | 192 190-194 | 0/0 |
1.19 | 9:29 | 25 | 6:46 | 174 172-175 | 1176 | 195 194-196 | 0/1 |
1.25 | 9:54 | 25 | 6:46 | 171 168-174 | 1157 | 194 190-196 | 0/0 |
1.31 | 11:31 | 1:36 +1:03 | 25:40 | 152 142-175 | 3901 | 174 130-194 | 1/1 |
1.38 | 12:04 | 34 | 9:01 | 149 144-151 | 1344 | 178 174-182 | 1/1 |
1.44 | 12:39 | 34 | 9:12 | 152 150-154 | 1398 | 180 178-182 | 0/1 |
1.50 | 13:13 | 34 | 8:59 | 153 150-157 | 1374 | 179 172-190 | 0/2 |
1.56 | 13:40 | 28 | 7:24 | 163 158-168 | 1207 | 191 190-194 | 1/0 |
1.63 | 14:06 | 25 | 6:46 | 169 167-172 | 1142 | 192 190-194 | 1/0 |
1.69 | 14:32 | 27 | 7:07 | 173 168-176 | 1232 | 192 190-192 | 2/0 |
1.75 | 14:59 | 26 | 6:59 | 173 171-175 | 1207 | 190 188-192 | 1/0 |
1.81 | 15:25 | 26 | 6:57 | 175 173-179 | 1215 | 191 190-192 | 1/0 |
1.88 | 15:50 | 26 | 6:49 | 175 172-178 | 1193 | 193 192-194 | 1/0 |
1.94 | 16:15 | 25 | 6:43 | 169 166-173 | 1135 | 192 190-194 | 1/1 |
2.00 | 16:40 | 24 | 6:30 | 170 167-175 | 1106 | 193 192-194 | 0/1 |
2.06 | 17:04 | 24 | 6:30 | 177 173-180 | 1151 | 193 192-194 | 0/1 |
2.13 | 17:29 | 25 | 6:40 | 179 176-182 | 1193 | 193 192-194 | 0/1 |
2.19 | 17:54 | 25 | 6:44 | 179 178-183 | 1205 | 191 190-192 | 1/0 |
2.25 | 18:21 | 26 | 6:59 | 181 174-185 | 1264 | 190 190-190 | 2/0 |
2.31 | 18:47 | 27 | 7:06 | 181 180-182 | 1286 | 192 190-192 | 2/0 |
2.38 | 19:14 | 27 | 7:07 | 183 182-186 | 1302 | 191 188-192 | 2/0 |
2.44 | 19:39 | 25 | 6:42 | 184 183-184 | 1232 | 192 190-192 | 1/0 |
2.50 | 20:25 | 46 +17 | 12:12 | 181 168-184 | 2209 | 181 112-192 | 1/0 |
2.56 | 20:58 | 33 | 8:48 | 168 164-170 | 1478 | 180 178-182 | 3/0 |
2.63 | 21:31 | 33 | 8:54 | 166 162-169 | 1476 | 179 178-180 | 1/0 |
2.69 | 22:07 | 36 | 9:33 | 161 160-163 | 1538 | 176 170-180 | 2/0 |
2.75 | 23:11 | 1:04 +30 | 17:00 | 150 141-157 | 2549 | 178 176-180 | 0/1 |
2.81 | 23:47 | 36 +6 | 9:37 | 149 145-157 | 1433 | 185 180-190 | 0/0 |
2.88 | 24:14 | 27 | 7:11 | 157 155-159 | 1129 | 191 188-194 | 0/3 |
2.94 | 24:40 | 27 | 7:06 | 159 149-171 | 1129 | 193 192-194 | 1/1 |
3.00 | 25:06 | 26 | 6:49 | 163 160-166 | 1111 | 191 190-192 | 0/1 |
3.06 | 25:30 | 24 | 6:24 | 166 165-167 | 1062 | 192 190-194 | 0/2 |
3.13 | 25:54 | 24 | 6:30 | 167 166-169 | 1086 | 194 194-194 | 0/2 |
3.19 | 26:19 | 25 | 6:40 | 168 163-172 | 1119 | 194 192-196 | 0/2 |
3.25 | 26:46 | 27 | 7:12 | 172 166-178 | 1240 | 192 190-194 | 1/1 |
3.31 | 27:15 | 28 | 7:34 | 170 164-177 | 1285 | 190 188-192 | 1/0 |
3.38 | 27:42 | 27 | 7:17 | 171 167-175 | 1245 | 191 188-192 | 1/0 |
3.44 | 28:08 | 26 | 6:58 | 174 172-176 | 1212 | 190 188-192 | 1/0 |
3.50 | 28:34 | 26 | 6:53 | 173 171-174 | 1192 | 191 188-192 | 0/0 |
3.56 | 28:59 | 25 | 6:47 | 175 169-180 | 1187 | 192 190-194 | 0/1 |
3.63 | 29:24 | 25 | 6:37 | 181 180-183 | 1197 | 193 192-194 | 0/1 |
3.69 | 29:49 | 25 | 6:42 | 184 183-185 | 1231 | 193 192-194 | 0/1 |
3.75 | 30:14 | 25 | 6:33 | 183 183-184 | 1197 | 194 192-194 | 0/1 |
3.81 | 31:23 | 1:09 +42 | 18:22 | 166 158-182 | 3050 | 185 178-194 | 0/1 |
3.88 | 32:01 | 38 | 10:15 | 159 155-162 | 1629 | 177 174-178 | 1/1 |
3.94 | 32:34 | 33 | 8:42 | 160 157-163 | 1391 | 178 176-180 | 0/1 |
4.00 | 33:09 | 35 | 9:26 | 157 156-158 | 1480 | 177 168-180 | 1/1 |
4.06 | 33:37 | 28 | 7:29 | 162 156-170 | 1211 | 190 184-192 | 1/0 |
4.13 | 34:03 | 26 | 7:02 | 174 171-176 | 1225 | 190 190-192 | 1/0 |
4.19 | 34:31 | 27 | 7:17 | 176 174-177 | 1282 | 189 186-192 | 1/0 |
4.25 | 34:57 | 26 | 7:03 | 179 178-179 | 1262 | 189 188-190 | 2/1 |
4.31 | 35:23 | 26 | 6:54 | 180 178-182 | 1243 | 191 188-192 | 1/0 |
4.38 | 35:49 | 26 | 6:53 | 182 181-182 | 1254 | 191 190-192 | 0/2 |
4.44 | 36:13 | 25 | 6:32 | 181 179-183 | 1183 | 192 190-192 | 1/1 |
4.50 | 36:37 | 24 | 6:24 | 183 182-185 | 1172 | 194 194-194 | 0/1 |
4.56 | 37:02 | 24 | 6:28 | 184 183-184 | 1190 | 194 192-194 | 0/1 |
4.62 | 37:37 | 35 +9 | 9:22 | 183 179-186 | 1713 | 192 186-194 | 1/0 |
4.69 | 38:04 | 27 | 7:15 | 182 181-183 | 1319 | 191 190-192 | 1/0 |
4.75 | 38:30 | 26 | 7:00 | 182 182-183 | 1275 | 190 188-190 | 1/0 |
4.81 | 38:57 | 27 | 7:12 | 186 183-191 | 1338 | 191 190-192 | 1/0 |
4.87 | 39:23 | 26 | 6:51 | 184 178-190 | 1262 | 192 190-194 | 0/1 |
4.94 | 39:48 | 25 | 6:40 | 183 179-186 | 1221 | 192 190-196 | 0/1 |
5.00 | 40:13 | 25 | 6:39 | 184 182-186 | 1224 | 193 192-194 | 0/1 |
5.06 | 41:09 | 57 +26 | 15:05 | 176 166-189 | 2654 | 171 116-194 | 0/1 |
5.12 | 42:25 | 1:16 +41 | 20:15 | 150 142-166 | 3038 | 177 176-180 | 1/2 |
5.19 | 43:46 | 1:20 +44 | 21:23 | 149 136-157 | 3186 | 174 122-184 | 3/0 |
5.25 | 44:15 | 29 | 7:44 | 144 135-159 | 1114 | 190 188-192 | 0/3 |
5.31 | 44:42 | 28 | 7:20 | 165 157-172 | 1211 | 192 190-192 | 0/0 |
5.38 | 45:09 | 26 | 7:02 | 174 171-177 | 1224 | 190 188-192 | 0/0 |
5.44 | 45:34 | 25 | 6:42 | 176 173-178 | 1178 | 190 190-190 | 0/1 |
5.50 | 46:00 | 26 | 6:58 | 177 175-179 | 1233 | 189 188-192 | 0/1 |
5.56 | 46:24 | 25 | 6:33 | 174 171-179 | 1141 | 189 188-190 | 0/2 |
5.63 | 46:50 | 26 | 6:48 | 182 178-185 | 1238 | 190 190-190 | 0/1 |
5.69 | 47:17 | 27 | 7:17 | 176 171-182 | 1281 | 191 188-192 | 2/0 |
5.75 | 47:43 | 26 | 6:52 | 182 181-183 | 1251 | 189 188-190 | 1/0 |
5.81 | 48:09 | 27 | 7:05 | 186 178-196 | 1316 | 189 188-192 | 0/2 |
5.88 | 49:06 | 57 +31 | 15:06 | 178 162-193 | 2687 | 190 186-192 | 1/1 |
5.94 | 49:32 | 26 | 7:02 | 167 163-170 | 1174 | 192 190-194 | 0/1 |
6.00 | 49:59 | 27 | 7:13 | 174 172-177 | 1256 | 192 190-196 | 0/2 |
6.06 | 50:21 | 22 | 5:46 | 175 172-177 | 1011 | 192 192-194 | 0/3 |
6.13 | 50:47 | 26 | 6:56 | 174 173-176 | 1206 | 193 192-194 | 1/1 |
6.19 | 51:14 | 27 | 7:10 | 177 173-180 | 1270 | 192 190-194 | 2/0 |
6.25 | 51:51 | 37 +6 | 9:57 | 180 174-186 | 1792 | 180 176-184 | 0/1 |
6.31 | 52:29 | 38 | 10:08 | 172 169-175 | 1742 | 182 182-184 | 0/1 |
6.38 | 53:04 | 34 | 9:10 | 170 168-170 | 1560 | 183 182-184 | 1/0 |
6.44 | 53:36 | 32 | 8:31 | 170 169-171 | 1449 | 182 180-184 | 0/0 |
6.50 | 54:06 | 30 | 7:59 | 169 168-170 | 1349 | 183 180-184 | 0/1 |
6.56 | 54:36 | 31 | 8:11 | 167 165-169 | 1367 | 183 182-184 | 0/1 |
6.63 | 55:08 | 32 | 8:25 | 167 167-168 | 1405 | 182 182-182 | 1/0 |
6.67 | 55:30 | 22 | 8:22 | 166 165-167 | 1388 | 183 182-184 | 1/0 |
Elevation
Asc 97m,
Range 20m, Flat prediction 50:02
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
187 (196 max)
Stride Length: 114cm
Run: 98.9%
Walk: 1.1%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:05 | 6:05 | 75.14 |
5km | 21:25 | 6:54 | 74.57 |
5M | 36:20 | 7:16 | 71.72 |
10km | 46:15 | 7:27 | 70.54 |
10M | 1:18:26 | 7:51 | 68.44 |
Half | 1:45:51 | 8:05 | 66.19 |
20M | 2:49:19 | 8:28 | 65.01 |
Mara | 3:48:30 | 8:43 | 63.73 |
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