Wed 20th Nov 2019 at 6:00pm by HappyG(rrr)
Run > Intervals
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Time
58:36
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Miles 4.79
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Min/mi 12:14
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Pacing
0%
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WAVA
38.88
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Stride(cm)
80
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Cals
580
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Cadence
164
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BPM
134
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%MHR
69.6
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B/mi 1643
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Asc(m)
35
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Surface
Road
Notes & Comments
Intervals. Well, sort of. At rugby pitches. Right hamstring a bit tender so took it gentle, mostly. 8 x 90s not exactly a huge session anyway! G
Split Summary
===
1) 0.95m - 13:16(14:01/m) 134/148bpm 146cal 4.28/9.06mph
2) 0.24m - 1:35(6:34/m) 148/158bpm 20cal 9.14/9.71mph
3) 0.02m - 1:56(1:41:03/m) 133/153bpm 20cal 0.59/6.7mph
4) 0.23m - 1:39(7:07/m) 131/140bpm 16cal 8.43/10.35mph
5) 0.02m - 1:58(1:46:29/m) 120/140bpm 14cal 0.56/7.7mph
6) 0.22m - 1:24(6:26/m) 139/147bpm 15cal 9.33/9.87mph
7) 0.06m - 2:30(43:25/m) 121/147bpm 17cal 1.38/9.87mph
8) 0.2m - 1:03(5:17/m) 133/142bpm 10cal 11.35/12.19mph
9) 0.03m - 1:56(1:08:07/m) 124/149bpm 15cal 0.88/11.12mph
10) 0.26m - 1:29(5:43/m) 120/133bpm 9cal 10.5/11.37mph
11) 0.29m - 3:31(12:01/m) 122/139bpm 23cal 5/10.9mph
12) 0.04m - 1:59(45:13/m) 120/139bpm 12cal 1.33/9.02mph
13) 0.27m - 1:31(5:34/m) 129/147bpm 13cal 10.78/12.21mph
14) 0.13m - 2:00(15:30/m) 134/143bpm 18cal 3.87/11.44mph
15) 0.26m - 1:33(6:02/m) 141/145bpm 18cal 9.96/10.56mph
16) 1m - 13:03(13:03/m) 138/156bpm 132cal 4.59/10.02mph
17) 0.57m - 6:12(10:50/m) 152/160bpm 82cal 5.53/8.5mph
Split Summary
===
1) 0.95m - 13:16(14:01/m) 134/148bpm 146cal 4.28/9.06mph
2) 0.24m - 1:35(6:34/m) 148/158bpm 20cal 9.14/9.71mph
3) 0.02m - 1:56(1:41:03/m) 133/153bpm 20cal 0.59/6.7mph
4) 0.23m - 1:39(7:07/m) 131/140bpm 16cal 8.43/10.35mph
5) 0.02m - 1:58(1:46:29/m) 120/140bpm 14cal 0.56/7.7mph
6) 0.22m - 1:24(6:26/m) 139/147bpm 15cal 9.33/9.87mph
7) 0.06m - 2:30(43:25/m) 121/147bpm 17cal 1.38/9.87mph
8) 0.2m - 1:03(5:17/m) 133/142bpm 10cal 11.35/12.19mph
9) 0.03m - 1:56(1:08:07/m) 124/149bpm 15cal 0.88/11.12mph
10) 0.26m - 1:29(5:43/m) 120/133bpm 9cal 10.5/11.37mph
11) 0.29m - 3:31(12:01/m) 122/139bpm 23cal 5/10.9mph
12) 0.04m - 1:59(45:13/m) 120/139bpm 12cal 1.33/9.02mph
13) 0.27m - 1:31(5:34/m) 129/147bpm 13cal 10.78/12.21mph
14) 0.13m - 2:00(15:30/m) 134/143bpm 18cal 3.87/11.44mph
15) 0.26m - 1:33(6:02/m) 141/145bpm 18cal 9.96/10.56mph
16) 1m - 13:03(13:03/m) 138/156bpm 132cal 4.59/10.02mph
17) 0.57m - 6:12(10:50/m) 152/160bpm 82cal 5.53/8.5mph
13:16 1:35 1:56 1:39 1:58 1:24 2:30 1:03 1:56 1:29 3:31 1:59 1:31 2:00 1:33 13:03 6:12
Pin Map |
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Min/mi0
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Cad.0
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HR0
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 | 55 | 55 | 14:37 | 136 131-142 | 1987 | 165 158-168 | 0/0 |
0.13 | 2:03 | 1:09 | 18:17 | 130 115-146 | 2377 | 170 164-176 | 0/2 |
0.19 | 2:40 | 36 | 9:43 | 121 117-130 | 1177 | 168 162-174 | 0/1 |
0.25 | 3:13 | 33 | 8:51 | 127 123-131 | 1123 | 159 150-168 | 0/0 |
0.31 | 3:46 | 33 | 8:51 | 136 128-144 | 1203 | 161 156-168 | 1/0 |
0.38 | 10:57 | 7:11 +6:35 | 1:54:56 | 114 84-147 | 13103 | 169 126-174 | 1/0 |
0.44 | 11:47 | 50 | 13:21 | 130 124-136 | 1734 | 162 84-172 | 1/0 |
0.50 | 12:30 | 43 | 11:23 | 132 124-136 | 1503 | 173 170-176 | 1/0 |
0.56 | 13:13 | 43 | 11:28 | 134 131-138 | 1537 | 173 168-178 | 0/0 |
0.63 | 14:02 | 49 | 13:05 | 136 132-141 | 1779 | 163 100-180 | 0/1 |
0.69 | 15:17 | 1:15 | 19:59 | 142 135-147 | 2838 | 162 154-170 | 0/1 |
0.75 | 15:57 | 40 | 10:47 | 145 141-147 | 1563 | 164 152-174 | 0/0 |
0.81 | 17:03 | 1:05 | 17:27 | 140 128-147 | 2442 | 176 128-210 | 0/0 |
0.88 | 18:08 | 1:05 | 17:27 | 142 130-148 | 2479 | 152 84-172 | 0/0 |
0.94 | 18:50 | 41 | 11:03 | 138 133-142 | 1525 | 163 142-172 | 0/1 |
1.00 | 20:14 | 1:25 | 22:34 | 136 123-147 | 3069 | 166 126-184 | 0/0 |
1.06 | 20:38 | 24 | 6:22 | 152 145-158 | 966 | 182 178-184 | 0/0 |
1.13 | 21:02 | 23 | 6:16 | 154 152-157 | 964 | 180 176-186 | 0/0 |
1.19 | 21:27 | 25 | 6:40 | 152 150-156 | 1015 | 185 182-188 | 0/1 |
1.25 | 23:38 | 2:11 | 34:56 | 130 110-153 | 4541 | 148 86-190 | 0/0 |
1.31 | 24:03 | 25 | 6:47 | 135 126-139 | 915 | 194 186-200 | 1/0 |
1.38 | 24:29 | 26 | 6:56 | 134 130-138 | 929 | 187 182-192 | 0/1 |
1.44 | 24:58 | 29 | 7:43 | 135 132-140 | 1041 | 181 176-188 | 0/0 |
1.50 | 27:15 | 2:17 | 36:38 | 121 104-140 | 4433 | 170 98-186 | 1/0 |
1.56 | 27:41 | 26 | 6:53 | 139 136-142 | 956 | 185 168-192 | 0/0 |
1.63 | 28:04 | 23 | 6:10 | 143 140-144 | 882 | 161 152-172 | 1/0 |
1.69 | 28:32 | 28 | 7:22 | 145 142-147 | 1069 | 180 156-188 | 0/1 |
1.75 | 30:59 | 2:27 | 39:07 | 119 105-144 | 4655 | 103 82-156 | 0/0 |
1.81 | 31:19 | 20 | 5:24 | 128 113-135 | 690 | 198 190-202 | 1/0 |
1.88 | 31:38 | 20 | 5:14 | 139 136-141 | 727 | 199 196-200 | 0/1 |
1.94 | 32:00 | 22 | 5:44 | 140 139-142 | 804 | 193 156-200 | 0/0 |
2.00 | 34:07 | 2:07 | 33:46 | 120 95-149 | 4051 | 139 84-196 | 0/0 |
2.06 | 34:27 | 20 | 5:27 | 118 101-128 | 643 | 197 194-198 | 1/0 |
2.13 | 34:48 | 21 | 5:31 | 131 129-133 | 723 | 196 194-198 | 0/0 |
2.19 | 35:09 | 21 | 5:41 | 123 119-130 | 698 | 192 190-194 | 0/1 |
2.25 | 36:01 | 52 | 13:46 | 121 116-125 | 1666 | 136 94-192 | 1/0 |
2.31 | 37:36 | 1:35 | 25:19 | 115 105-124 | 2912 | 130 98-196 | 0/0 |
2.38 | 37:58 | 23 | 6:04 | 125 110-133 | 758 | 190 186-194 | 0/0 |
2.44 | 38:22 | 24 | 6:16 | 134 131-136 | 840 | 189 188-190 | 0/1 |
2.50 | 38:47 | 25 | 6:44 | 137 134-139 | 922 | 186 176-194 | 0/1 |
2.56 | 40:56 | 2:09 | 34:16 | 120 102-139 | 4112 | 137 38-190 | 0/0 |
2.63 | 41:17 | 21 | 5:41 | 111 101-124 | 630 | 193 184-198 | 1/0 |
2.69 | 41:37 | 20 | 5:22 | 131 124-135 | 702 | 189 184-190 | 0/1 |
2.75 | 41:58 | 21 | 5:36 | 136 133-138 | 762 | 188 182-192 | 1/0 |
2.81 | 42:17 | 19 | 5:10 | 142 138-147 | 733 | 197 190-202 | 0/1 |
2.88 | 43:15 | 57 | 15:19 | 134 126-142 | 2053 | 119 102-202 | 1/1 |
2.94 | 44:04 | 49 | 13:05 | 131 126-140 | 1713 | 137 104-158 | 0/0 |
3.00 | 44:38 | 34 | 9:05 | 141 139-143 | 1281 | 164 156-180 | 0/0 |
3.06 | 45:00 | 22 | 5:55 | 142 140-145 | 841 | 180 176-182 | 0/0 |
3.13 | 45:23 | 22 | 5:59 | 141 137-144 | 844 | 179 176-182 | 0/0 |
3.19 | 45:46 | 23 | 6:11 | 139 136-144 | 861 | 181 176-186 | 0/0 |
3.25 | 46:46 | 1:01 | 16:10 | 135 125-145 | 2182 | 144 90-190 | 0/0 |
3.31 | 47:34 | 48 | 12:47 | 131 119-146 | 1675 | 144 98-162 | 0/0 |
3.38 | 48:06 | 32 | 8:25 | 145 141-147 | 1222 | 159 158-160 | 0/0 |
3.44 | 48:37 | 31 | 8:12 | 145 141-148 | 1188 | 166 160-172 | 1/0 |
3.50 | 49:06 | 29 | 7:45 | 146 144-148 | 1132 | 168 166-168 | 0/1 |
3.56 | 49:37 | 32 | 8:26 | 145 143-147 | 1223 | 168 164-170 | 1/0 |
3.63 | 50:09 | 32 | 8:34 | 147 144-150 | 1259 | 165 160-168 | 0/1 |
3.69 | 50:37 | 28 | 7:22 | 147 144-149 | 1084 | 163 158-166 | 0/0 |
3.75 | 51:03 | 26 | 7:02 | 150 148-152 | 1054 | 167 166-168 | 0/0 |
3.81 | 51:34 | 30 | 8:04 | 152 150-156 | 1226 | 168 166-170 | 0/1 |
3.88 | 56:02 | 4:28 | 1:11:33 | 127 107-156 | 9086 | 110 38-170 | 0/0 |
3.94 | 56:38 | 36 | 9:32 | 130 105-148 | 1239 | 163 156-168 | 0/0 |
4.00 | 57:05 | 27 | 7:12 | 150 146-153 | 1079 | 168 168-170 | 0/0 |
4.06 | 57:34 | 30 | 7:57 | 149 145-152 | 1183 | 169 168-172 | 0/0 |
4.13 | 58:05 | 30 | 8:05 | 147 143-149 | 1189 | 163 162-166 | 0/0 |
4.19 | 58:38 | 34 | 8:57 | 150 146-154 | 1342 | 166 162-168 | 1/0 |
4.25 | 59:47 | 1:08 | 18:12 | 150 142-154 | 2731 | 159 114-168 | 1/0 |
4.31 | 1:00:23 | 36 | 9:40 | 155 151-158 | 1498 | 167 158-178 | 1/0 |
4.38 | 1:00:53 | 30 | 8:07 | 151 148-156 | 1225 | 170 164-178 | 0/0 |
4.44 | 1:01:23 | 30 | 7:57 | 151 150-153 | 1201 | 170 168-172 | 0/1 |
4.50 | 1:02:03 | 40 | 10:39 | 152 149-156 | 1620 | 165 158-172 | 0/2 |
4.56 | 1:02:35 | 32 | 8:26 | 154 152-158 | 1300 | 164 160-170 | 0/1 |
4.62 | 1:03:05 | 30 | 7:59 | 154 152-155 | 1230 | 164 162-166 | 0/0 |
4.69 | 1:03:35 | 30 | 8:05 | 154 148-158 | 1245 | 164 162-166 | 1/0 |
4.75 | 1:04:10 | 35 | 9:19 | 151 148-157 | 1406 | 164 158-170 | 2/0 |
4.79 | 1:05:13 | 1:03 | 26:19 | 150 138-160 | 3948 | 164 158-166 | 0/0 |
Heart
134/160max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 35m,
Range 6m, Flat prediction 58:36
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
164 (210 max)
Stride Length: 80cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 58.9 | 172 | 4.6 | 38:24 | 8:20 |
Walk | 18.8 | 100 | 0.2 | 12:15 | 1:05:47 |
Still | 22.3 | - | - | 14:34 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:56 | 9:56 | 43.22 |
5km | 35:53 | 11:33 | 40.71 |
5M | 1:01:31 | 12:18 | 38.67 |
10km | 1:18:42 | 12:40 | 37.75 |
10M | 2:14:55 | 13:30 | 36.40 |
Half | 3:03:11 | 13:59 | 35.20 |
20M | 4:55:51 | 14:48 | 34.54 |
Mara | 6:41:43 | 15:20 | 33.92 |
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