Tue 3rd Dec 2019 at 9:00am by Sorequads

Run > Intervals

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Time
1:13:15
Miles
10.00
Min/mi
7:20
Pacing
78%
WAVA
60.34
Stride(cm)
121
Cadence
181
BPM
141
%MHR
85.5
B/mi
1034
Asc(m)
107
Surface
Road

Notes & Comments

10 x 400 (1:29-1:30) with 400 recoveries. In new Nike Pegs which felt room and fine. Not super fast.

Split Summary
===
1) 1m - 8:03(8:03/m) 151/170bpm
2) 1m - 7:49(7:49/m) 132/136bpm
3) 1m - 8:27(8:27/m) 142/158bpm
4) 1m - 7:58(7:58/m) 140/156bpm
5) 1m - 8:31(8:31/m) 146/150bpm
6) 1m - 9:26(9:26/m) 147/173bpm
7) 1m - 9:17(9:17/m) 143/166bpm
8) 1m - 7:56(7:56/m) 135/141bpm
9) 0.85m - 6:48(8:03/m) 133/141bpm

8:03 7:49 8:27 7:58 8:31 9:26 9:17 7:56 6:48

Pace

32%

24%

31%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:04	1:04	8:35	157 78-170	1347	174 158-194	1/8
0.25	1:58	54	7:08	170 170-170	1214	179 162-194	0/0
0.38	2:56	58	7:48	170 170-170	1326	182 166-196	1/0
0.50	3:54	58	7:43	170 170-170	1311	183 166-198	0/1
0.63	5:04	1:10	9:21	145 131-170	1356	180 170-188	1/1
0.75	5:57	52	6:59	133 131-136	929	183 168-200	3/1
0.88	6:48	52	6:53	134 131-138	922	182 168-194	0/2
1.00	8:03	1:15	9:56	132 128-136	1312	178 160-194	1/2
1.13	9:14	1:11	9:30	128 126-129	1216	182 168-194	2/1
1.25	10:19	1:04	8:36	130 129-132	1118	182 170-192	1/2
1.38	10:57	39	5:09	133 131-135	684	182 164-196	3/0
1.50	11:53	56	7:29	133 131-135	996	182 172-194	0/2
1.63	12:55	1:02	8:12	133 130-136	1091	182 170-190	2/2
1.75	13:47	52	6:54	131 129-131	904	181 166-196	1/1
1.88	14:47	1:00	8:03	131 129-133	1056	181 170-196	1/2
2.00	15:52	1:05	8:39	133 130-135	1151	179 162-192	1/0
2.13	16:58	1:06	8:52	136 132-139	1205	181 166-194	2/2
2.25	18:16	1:18	10:24	135 127-143	1404	161 128-192	1/1
2.38	19:13	57	7:35	142 132-145	1078	181 148-196	0/1
2.50	20:25	1:11	9:32	141 137-145	1343	189 168-220	1/0
2.63	21:08	43	5:46	150 146-154	866	198 180-220	2/3
2.75	22:19	1:11	9:31	155 147-158	1474	177 158-202	2/2
2.88	23:24	1:05	8:40	140 136-145	1213	182 172-196	1/0
3.00	24:18	54	7:10	140 135-145	1002	186 158-222	1/2
3.13	25:07	49	6:29	145 145-145	939	198 184-216	1/2
3.25	26:24	1:17	10:18	147 143-156	1514	177 166-188	2/2
3.38	27:25	1:01	8:10	137 132-144	1119	177 164-192	1/0
3.50	28:16	50	6:43	136 132-139	913	198 180-216	2/1
3.63	29:13	57	7:39	139 139-139	1063	190 162-216	1/1
3.75	30:16	1:03	8:27	139 139-139	1174	174 164-184	1/2
3.88	31:30	1:14	9:52	138 138-139	1361	182 172-198	1/0
4.00	32:17	46	6:12	138 138-138	855	199 176-216	2/2
4.13	33:29	1:12	9:36	138 138-138	1325	177 156-220	2/2
4.25	34:28	59	7:53	144 138-149	1136	177 162-186	1/1
4.38	35:31	1:03	8:25	149 149-149	1253	188 168-210	1/1
4.50	36:15	44	5:55	149 149-149	883	201 182-214	1/2
4.63	37:47	1:32	12:16	149 148-149	1829	169 158-178	2/2
4.75	38:45	57	7:38	139 134-148	1062	183 158-212	1/1
4.88	39:32	47	6:19	149 141-150	940	199 180-214	0/1
5.00	40:48	1:16	10:05	150 150-150	1513	172 160-184	1/1
5.13	41:58	1:10	9:19	150 150-150	1397	176 160-190	0/1
5.25	42:58	1:01	8:05	150 150-150	1213	195 178-214	0/1
5.38	44:20	1:22	10:58	149 142-150	1634	180 162-208	1/0
5.50	45:30	1:10	9:19	136 133-142	1267	172 158-186	0/1
5.63	46:42	1:12	9:32	142 134-144	1355	195 182-214	0/1
5.75	48:04	1:22	10:58	150 144-173	1644	180 162-210	2/1
5.88	49:07	1:03	8:22	157 135-173	1315	175 164-186	0/1
6.00	50:14	1:07	8:53	145 136-154	1289	195 174-214	0/1
6.13	51:32	1:18	10:24	156 154-166	1622	181 162-204	1/0
6.25	52:44	1:12	9:40	166 166-166	1604	175 166-184	1/1
6.38	53:51	1:07	8:57	144 135-166	1288	193 162-208	1/1
6.50	55:10	1:18	10:28	149 149-149	1560	187 168-210	1/0
6.63	56:15	1:06	8:46	140 131-154	1227	175 168-184	1/1
6.75	57:19	1:03	8:25	131 128-136	1103	171 160-182	1/2
6.87	58:20	1:01	8:10	129 127-130	1054	169 154-176	1/0
7.00	59:30	1:10	9:24	128 125-130	1203	176 164-188	1/2
7.12	1:00:49	1:19	10:33	129 127-131	1362	173 156-186	4/0
7.25	1:01:48	59	7:51	132 129-136	1035	178 168-190	2/1
7.37	1:02:46	57	7:38	133 131-135	1015	182 170-192	2/1
7.50	1:03:36	50	6:42	137 132-141	918	181 168-196	1/3
7.62	1:04:34	58	7:45	137 135-141	1063	176 162-190	1/3
7.75	1:05:39	1:05	8:39	137 136-140	1185	179 168-192	2/0
7.87	1:06:38	59	7:55	136 135-138	1076	181 172-192	2/8
8.00	1:07:27	48	6:27	138 136-141	891	175 164-186	3/2
8.12	1:08:23	56	7:29	135 126-141	1011	177 158-192	2/1
8.25	1:09:19	57	7:33	134 132-137	1011	178 168-192	1/1
8.37	1:10:26	1:06	8:51	132 129-136	1167	178 172-190	1/1
8.50	1:11:25	59	7:55	132 130-134	1045	179 170-190	1/0
8.62	1:12:23	58	7:43	132 130-134	1019	178 168-188	2/2
8.75	1:13:19	56	7:25	131 130-133	971	178 168-190	0/1
8.85	1:14:15	56	9:54	131 129-136	1296	176 166-190	6/0

Heart

141/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 107m, Range 9m, Flat prediction 1:13:15

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

181 (222 max) Stride Length: 121cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	52.9	189	5	39:16	7:52
Walk	47.1	171	3.8	34:59	9:05

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:33	6:12	48.45%	More
800m	3:25	6:52	49.94%	More
1km	4:23	7:04	50.94%	More
Mile	7:27	7:27	52.01%	More
5k	24:46	7:58	53.08%	More
5 miles	40:33	8:07	52.76%	More
10k	52:13	8:24	51.22%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:23	6:23	60.63
5km	21:13	6:50	61.95
5M	35:08	7:02	60.89
10km	44:14	7:07	60.48
10M	1:13:15	7:20	60.35
Half	1:37:31	7:27	59.52
20M	2:32:43	7:38	60.23
Mara	3:23:20	7:46	60.32

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