Tue 26th Nov 2019 at 6:00pm by HappyG(rrr)
Run > Intervals
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Time
55:07
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Miles 4.54
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Min/mi 12:08
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Pacing
0%
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WAVA
39.15
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Stride(cm)
76
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Cals
645
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Cadence
175
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BPM
148
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%MHR
76.8
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B/mi 1801
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Asc(m)
91
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Surface
Road
Notes & Comments
Intervals! And proper ones cos they were by Ian B, whwrunner on here. It's crazy really that Mr B, currently injured, will still happily organise a training session for other people. Not for his club, not for Scottish Athletics, just for love of the thing! A true giver. Anyhoo, 6 x 800 in Bruntsfield, so a down and an up in the narrow triangle of paths x 2 as it was about 400m. Tough. Target was under 4 mins and to keep last as quick as first. Sandbagged first as always, but kept progressing through to a 6:20 pace at the end. That'll do. And nearly 5km of effort at then at close to 5km pace is decent. Slightly tight hips and hams today seems good?! Lovely to see santababy and Keith, Allan, Lainey from Harmeny and Susan and another chap from Ian's work. Well done all, in the damp and dark of an Edinburgh winter, but with our smiles shining through and warmth in our hearts! Changing at work and made the train too, so all fine! G
Split Summary
===
1) 1m - 13:08(13:08/m) 139/159bpm 149cal 4.57/12.08mph
2) 0.09m - 3:00(33:16/m) 135/149bpm 32cal 1.8/6.26mph
3) 0.55m - 3:54(7:09/m) 135/144bpm 42cal 8.39/10.1mph
4) 0.03m - 1:33(1:01:13/m) 126/143bpm 13cal 0.98/8.56mph
5) 0.54m - 3:46(6:58/m) 144/173bpm 45cal 8.61/10.31mph
6) 0.02m - 1:44(1:40:16/m) 159/174bpm 24cal 0.6/8.89mph
7) 0.55m - 3:46(6:52/m) 168/176bpm 56cal 8.74/10.65mph
8) 0.03m - 1:44(56:28/m) 162/178bpm 25cal 1.06/9.64mph
9) 0.55m - 3:38(6:38/m) 166/180bpm 53cal 9.04/10.69mph
10) 0.03m - 1:54(56:29/m) 170/179bpm 28cal 1.06/10.58mph
11) 0.55m - 3:36(6:35/m) 171/180bpm 54cal 9.11/10.81mph
12) 0.01m - 1:49(2:02:55/m) 166/186bpm 27cal 0.49/10.81mph
13) 0.55m - 3:30(6:20/m) 169/188bpm 52cal 9.47/11.12mph
14) 0.05m - 8:05(2:34:05/m) 131/188bpm 45cal 0.39/11.25mph
Split Summary
===
1) 1m - 13:08(13:08/m) 139/159bpm 149cal 4.57/12.08mph
2) 0.09m - 3:00(33:16/m) 135/149bpm 32cal 1.8/6.26mph
3) 0.55m - 3:54(7:09/m) 135/144bpm 42cal 8.39/10.1mph
4) 0.03m - 1:33(1:01:13/m) 126/143bpm 13cal 0.98/8.56mph
5) 0.54m - 3:46(6:58/m) 144/173bpm 45cal 8.61/10.31mph
6) 0.02m - 1:44(1:40:16/m) 159/174bpm 24cal 0.6/8.89mph
7) 0.55m - 3:46(6:52/m) 168/176bpm 56cal 8.74/10.65mph
8) 0.03m - 1:44(56:28/m) 162/178bpm 25cal 1.06/9.64mph
9) 0.55m - 3:38(6:38/m) 166/180bpm 53cal 9.04/10.69mph
10) 0.03m - 1:54(56:29/m) 170/179bpm 28cal 1.06/10.58mph
11) 0.55m - 3:36(6:35/m) 171/180bpm 54cal 9.11/10.81mph
12) 0.01m - 1:49(2:02:55/m) 166/186bpm 27cal 0.49/10.81mph
13) 0.55m - 3:30(6:20/m) 169/188bpm 52cal 9.47/11.12mph
14) 0.05m - 8:05(2:34:05/m) 131/188bpm 45cal 0.39/11.25mph
13:08 3:00 3:54 1:33 3:46 1:44 3:46 1:44 3:38 1:54 3:36 1:49 3:30 8:05
Pin Map |
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Min/mi0
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Recent0
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Elev0
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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 | 14:36 | 141 120-156 | 2057 | 168 116-184 | 0/1 |
0.13 | 1:28 | 33 | 8:52 | 148 146-152 | 1311 | 170 160-176 | 0/2 |
0.19 | 2:07 | 39 | 10:27 | 150 148-154 | 1567 | 173 158-178 | 0/0 |
0.25 | 2:46 | 38 | 10:15 | 143 140-151 | 1465 | 172 162-178 | 0/0 |
0.31 | 3:32 | 46 | 12:19 | 141 140-143 | 1736 | 157 88-192 | 1/1 |
0.38 | 4:32 | 1:00 | 15:59 | 132 129-144 | 2110 | 144 82-182 | 2/0 |
0.44 | 6:35 | 2:03 | 32:53 | 128 111-141 | 4208 | 157 112-188 | 0/1 |
0.50 | 7:33 | 58 | 15:22 | 134 108-153 | 2058 | 185 88-204 | 1/1 |
0.56 | 8:27 | 55 | 14:33 | 143 134-151 | 2080 | 162 84-196 | 1/0 |
0.63 | 9:15 | 48 | 12:45 | 148 136-159 | 1887 | 177 160-196 | 2/0 |
0.69 | 9:56 | 41 | 10:56 | 150 145-153 | 1640 | 175 170-178 | 1/0 |
0.75 | 10:37 | 41 | 10:55 | 140 136-145 | 1528 | 174 166-180 | 0/3 |
0.81 | 11:15 | 38 | 10:09 | 136 135-138 | 1381 | 175 172-178 | 0/2 |
0.88 | 11:56 | 41 | 10:54 | 136 132-141 | 1483 | 170 160-176 | 0/3 |
0.94 | 12:30 | 35 | 9:14 | 140 136-143 | 1292 | 173 170-176 | 0/2 |
1.00 | 13:08 | 38 | 10:05 | 139 134-142 | 1402 | 170 168-174 | 0/1 |
1.06 | 13:48 | 39 | 10:29 | 138 135-141 | 1446 | 168 162-170 | 0/1 |
1.13 | 16:22 | 2:34 | 41:09 | 132 114-149 | 5433 | 141 96-188 | 0/3 |
1.19 | 16:47 | 26 | 6:49 | 124 121-127 | 844 | 191 188-194 | 0/3 |
1.25 | 17:20 | 32 | 8:34 | 132 127-137 | 1130 | 184 176-192 | 1/0 |
1.31 | 17:43 | 24 | 6:22 | 134 130-138 | 854 | 176 174-188 | 1/0 |
1.38 | 18:12 | 28 | 7:31 | 139 135-141 | 1044 | 178 176-182 | 4/0 |
1.44 | 18:34 | 23 | 6:02 | 139 135-143 | 838 | 175 172-182 | 0/5 |
1.50 | 19:03 | 29 | 7:39 | 139 136-141 | 1064 | 174 168-178 | 0/2 |
1.56 | 19:30 | 27 | 7:07 | 141 139-143 | 1003 | 176 172-180 | 2/0 |
1.63 | 19:56 | 27 | 7:05 | 141 138-144 | 999 | 176 172-178 | 3/0 |
1.69 | 21:44 | 1:48 | 28:48 | 125 108-143 | 3600 | 163 102-178 | 1/2 |
1.75 | 22:09 | 25 | 6:38 | 128 109-142 | 849 | 178 168-192 | 0/3 |
1.81 | 22:37 | 28 | 7:32 | 145 142-149 | 1093 | 179 176-186 | 1/0 |
1.88 | 23:02 | 25 | 6:37 | 145 142-149 | 958 | 176 174-180 | 1/0 |
1.94 | 23:32 | 30 | 7:56 | 143 141-146 | 1135 | 175 172-178 | 4/0 |
2.00 | 23:55 | 23 | 6:16 | 141 139-144 | 883 | 171 164-178 | 0/4 |
2.06 | 24:23 | 27 | 7:19 | 142 140-146 | 1038 | 174 168-178 | 0/1 |
2.13 | 24:49 | 27 | 7:04 | 150 147-158 | 1061 | 177 174-182 | 2/0 |
2.19 | 25:15 | 25 | 6:45 | 169 159-173 | 1139 | 181 176-186 | 3/0 |
2.25 | 27:18 | 2:03 | 32:48 | 160 143-174 | 5247 | 181 170-186 | 1/2 |
2.31 | 27:41 | 24 | 6:18 | 166 162-168 | 1047 | 183 170-194 | 0/3 |
2.38 | 28:09 | 27 | 7:17 | 159 155-167 | 1159 | 186 178-196 | 1/1 |
2.44 | 28:34 | 25 | 6:42 | 164 157-172 | 1100 | 186 182-190 | 1/0 |
2.50 | 29:03 | 29 | 7:45 | 172 169-175 | 1334 | 185 180-190 | 4/0 |
2.56 | 29:26 | 23 | 6:09 | 172 170-175 | 1057 | 172 168-180 | 0/5 |
2.63 | 29:54 | 28 | 7:30 | 174 172-176 | 1306 | 174 170-176 | 0/1 |
2.69 | 30:20 | 26 | 7:00 | 170 168-175 | 1191 | 181 176-190 | 2/0 |
2.75 | 30:44 | 24 | 6:23 | 171 170-173 | 1091 | 189 186-192 | 2/0 |
2.81 | 32:40 | 1:56 | 31:00 | 161 142-178 | 4991 | 178 116-200 | 2/0 |
2.88 | 33:04 | 24 | 6:18 | 156 143-163 | 984 | 185 172-194 | 0/4 |
2.94 | 33:31 | 27 | 7:11 | 155 150-163 | 1114 | 181 174-192 | 0/1 |
3.00 | 33:58 | 27 | 7:12 | 161 156-164 | 1159 | 185 180-188 | 2/0 |
3.06 | 34:24 | 26 | 7:00 | 167 164-171 | 1170 | 183 176-188 | 4/0 |
3.13 | 34:49 | 25 | 6:35 | 173 171-175 | 1140 | 177 172-182 | 0/4 |
3.19 | 35:14 | 25 | 6:36 | 176 173-178 | 1162 | 179 176-184 | 0/2 |
3.25 | 35:40 | 26 | 7:03 | 173 168-179 | 1220 | 180 176-188 | 2/0 |
3.31 | 36:02 | 22 | 5:49 | 175 174-180 | 1017 | 190 186-194 | 2/0 |
3.38 | 37:50 | 1:48 | 28:49 | 172 164-179 | 4957 | 158 100-204 | 2/0 |
3.44 | 38:30 | 40 | 10:33 | 166 160-176 | 1752 | 184 178-190 | 0/5 |
3.50 | 38:54 | 24 | 6:30 | 168 163-174 | 1092 | 182 174-202 | 0/2 |
3.56 | 39:22 | 28 | 7:29 | 165 163-169 | 1235 | 182 176-188 | 2/0 |
3.63 | 39:47 | 25 | 6:41 | 169 167-170 | 1129 | 179 174-182 | 3/0 |
3.69 | 40:12 | 25 | 6:44 | 170 166-172 | 1145 | 176 168-188 | 1/2 |
3.75 | 40:36 | 24 | 6:21 | 177 172-180 | 1124 | 176 168-182 | 0/3 |
3.81 | 41:04 | 28 | 7:25 | 174 171-175 | 1290 | 179 176-190 | 2/0 |
3.88 | 41:26 | 22 | 5:46 | 174 172-175 | 1004 | 188 184-192 | 1/0 |
3.94 | 42:56 | 1:30 | 24:06 | 173 158-186 | 4169 | 180 108-202 | 4/0 |
4.00 | 43:57 | 1:01 | 16:14 | 152 145-158 | 2466 | 175 132-190 | 0/5 |
4.06 | 44:19 | 22 | 6:00 | 163 156-169 | 977 | 183 176-190 | 0/2 |
4.13 | 44:45 | 26 | 6:49 | 161 156-164 | 1098 | 183 176-192 | 2/0 |
4.19 | 45:08 | 24 | 6:17 | 170 164-174 | 1069 | 182 178-188 | 2/0 |
4.25 | 45:33 | 24 | 6:28 | 171 167-173 | 1106 | 179 170-190 | 2/2 |
4.31 | 45:54 | 21 | 5:44 | 173 171-177 | 991 | 179 176-188 | 0/3 |
4.38 | 46:21 | 27 | 7:08 | 175 172-176 | 1249 | 184 180-190 | 1/0 |
4.44 | 46:44 | 23 | 6:05 | 178 176-179 | 1083 | 188 184-192 | 1/0 |
4.50 | 47:07 | 23 | 6:11 | 184 178-188 | 1137 | 203 192-210 | 4/0 |
4.54 | 55:07 | 8:00 | 3:00:48 | 130 101-186 | 23503 | 132 104-164 | 0/0 |
Heart
148/188max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 91m,
Range 23m, Flat prediction 55:07
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
175 (210 max)
Stride Length: 76cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 63.0 | 178 | 4.5 | 34:44 | 7:44 |
Walk | 2.8 | 105 | 0.1 | 1:31 | 28:33 |
Still | 34.2 | - | - | 18:52 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:56 | 9:56 | 43.22 |
5km | 35:52 | 11:33 | 40.73 |
5M | 1:01:29 | 12:18 | 38.69 |
10km | 1:18:39 | 12:39 | 37.77 |
10M | 2:14:50 | 13:29 | 36.42 |
Half | 3:03:05 | 13:59 | 35.22 |
20M | 4:55:41 | 14:47 | 34.56 |
Mara | 6:41:30 | 15:19 | 33.93 |
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