Tue 3rd Dec 2019 at 12:00pm by Sjjh
Run > Intervals
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Time
54:21
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Miles 6.91
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Min/mi 7:52
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Pacing
30%
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WAVA
55.08
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Stride(cm)
114
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Cals
861
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Cadence
180
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BPM
147
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%MHR
79.6
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B/mi 1158
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Asc(m)
182
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Hillscore
5
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 7:39(7:39/m) 134/146bpm 112cal 7.85/9.16mph
2) 0.66m - 4:58(7:34/m) 135/141bpm 72cal 7.93/8.33mph
3) 0.6m - 3:48(6:23/m) 145/154bpm 61cal 9.39/10.18mph
4) 0.03m - 1:17(41:39/m) 140/152bpm 19cal 1.44/9.52mph
5) 0.59m - 3:38(6:08/m) 146/164bpm 56cal 9.79/10.94mph
6) 0.04m - 1:16(35:08/m) 148/149bpm 20cal 1.71/9.87mph
7) 0.59m - 3:39(6:10/m) 148/161bpm 58cal 9.74/10.54mph
8) 0.05m - 1:20(29:36/m) 143/151bpm 20cal 2.03/9.6mph
9) 0.6m - 3:42(6:12/m) 150/163bpm 59cal 9.68/10.62mph
10) 0.04m - 1:21(34:03/m) 151/155bpm 22cal 1.76/9.54mph
11) 0.6m - 3:40(6:09/m) 152/161bpm 59cal 9.75/10.42mph
12) 0.04m - 1:21(34:53/m) 146/160bpm 20cal 1.72/9.96mph
13) 0.6m - 3:42(6:11/m) 157/177bpm 59cal 9.69/11.59mph
14) 1m - 8:34(8:34/m) 157/169bpm 145cal 7/10.1mph
15) 0.49m - 4:26(9:01/m) 162/168bpm 79cal 6.65/7.26mph
===
1) 1m - 7:39(7:39/m) 134/146bpm 112cal 7.85/9.16mph
2) 0.66m - 4:58(7:34/m) 135/141bpm 72cal 7.93/8.33mph
3) 0.6m - 3:48(6:23/m) 145/154bpm 61cal 9.39/10.18mph
4) 0.03m - 1:17(41:39/m) 140/152bpm 19cal 1.44/9.52mph
5) 0.59m - 3:38(6:08/m) 146/164bpm 56cal 9.79/10.94mph
6) 0.04m - 1:16(35:08/m) 148/149bpm 20cal 1.71/9.87mph
7) 0.59m - 3:39(6:10/m) 148/161bpm 58cal 9.74/10.54mph
8) 0.05m - 1:20(29:36/m) 143/151bpm 20cal 2.03/9.6mph
9) 0.6m - 3:42(6:12/m) 150/163bpm 59cal 9.68/10.62mph
10) 0.04m - 1:21(34:03/m) 151/155bpm 22cal 1.76/9.54mph
11) 0.6m - 3:40(6:09/m) 152/161bpm 59cal 9.75/10.42mph
12) 0.04m - 1:21(34:53/m) 146/160bpm 20cal 1.72/9.96mph
13) 0.6m - 3:42(6:11/m) 157/177bpm 59cal 9.69/11.59mph
14) 1m - 8:34(8:34/m) 157/169bpm 145cal 7/10.1mph
15) 0.49m - 4:26(9:01/m) 162/168bpm 79cal 6.65/7.26mph
7:39 4:58 3:48 1:17 3:38 1:16 3:39 1:20 3:42 1:21 3:40 1:21 3:42 8:34 4:26
Pin Map |
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Min/mi0
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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 | 30 | 30 | 7:55 | 115 91-130 | 911 | 183 178-186 | 1/0 |
0.13 | 1:01 | 31 | 8:13 | 136 128-146 | 1117 | 180 174-184 | 2/1 |
0.19 | 1:28 | 28 | 7:28 | 136 128-143 | 1015 | 181 180-182 | 0/1 |
0.25 | 1:57 | 28 | 7:32 | 138 135-141 | 1040 | 180 176-186 | 0/9 |
0.31 | 2:24 | 27 | 7:11 | 135 133-138 | 970 | 184 182-186 | 0/5 |
0.38 | 2:55 | 32 | 8:26 | 135 134-137 | 1137 | 180 178-182 | 0/3 |
0.44 | 3:23 | 28 | 7:25 | 136 133-139 | 1008 | 182 180-184 | 1/4 |
0.50 | 3:52 | 29 | 7:43 | 133 131-136 | 1026 | 182 180-184 | 0/0 |
0.56 | 4:21 | 29 | 7:39 | 134 133-136 | 1025 | 183 182-184 | 0/1 |
0.63 | 4:49 | 28 | 7:36 | 133 131-136 | 1011 | 183 180-186 | 0/2 |
0.69 | 5:19 | 29 | 7:49 | 132 131-135 | 1032 | 183 180-184 | 1/1 |
0.75 | 6:01 | 42 +15 | 11:15 | 136 134-138 | 1530 | 182 178-188 | 0/1 |
0.81 | 6:30 | 29 | 7:44 | 137 136-138 | 1059 | 182 180-184 | 1/0 |
0.88 | 6:58 | 29 | 7:41 | 136 135-137 | 1045 | 182 180-182 | 1/1 |
0.94 | 7:26 | 27 | 7:17 | 136 134-138 | 991 | 181 180-184 | 1/1 |
1.00 | 7:53 | 27 | 7:18 | 136 133-138 | 993 | 183 180-184 | 1/1 |
1.06 | 8:22 | 29 | 7:47 | 137 133-140 | 1067 | 181 178-182 | 1/0 |
1.13 | 8:50 | 28 | 7:28 | 135 134-136 | 1008 | 182 180-182 | 2/2 |
1.19 | 9:23 | 32 | 8:39 | 136 134-138 | 1176 | 181 178-184 | 1/1 |
1.25 | 9:52 | 29 | 7:47 | 136 135-137 | 1057 | 180 178-180 | 0/0 |
1.31 | 10:21 | 29 | 7:48 | 135 133-137 | 1053 | 178 176-178 | 0/1 |
1.38 | 10:49 | 27 | 7:19 | 135 132-136 | 987 | 178 178-180 | 1/1 |
1.44 | 11:16 | 27 | 7:12 | 134 133-135 | 965 | 180 178-182 | 0/1 |
1.50 | 11:44 | 28 | 7:28 | 134 132-137 | 1002 | 179 178-182 | 0/3 |
1.56 | 12:12 | 28 | 7:27 | 136 134-137 | 1013 | 179 178-180 | 1/2 |
1.63 | 12:38 | 27 | 7:09 | 134 132-136 | 958 | 181 180-182 | 0/2 |
1.69 | 13:19 | 41 +18 | 10:49 | 137 133-140 | 1481 | 186 180-190 | 0/1 |
1.75 | 13:47 | 28 | 7:25 | 134 132-135 | 994 | 184 184-184 | 0/1 |
1.81 | 14:14 | 27 | 7:17 | 139 134-146 | 1013 | 184 182-184 | 2/0 |
1.88 | 14:37 | 22 | 5:58 | 150 148-152 | 895 | 184 182-186 | 2/1 |
1.94 | 14:59 | 22 | 5:54 | 149 147-151 | 879 | 185 184-186 | 0/3 |
2.00 | 15:22 | 23 | 6:07 | 149 147-150 | 911 | 187 186-190 | 1/1 |
2.06 | 15:45 | 24 | 6:19 | 147 146-149 | 928 | 185 184-186 | 1/1 |
2.13 | 16:08 | 23 | 6:03 | 146 144-148 | 884 | 184 182-186 | 0/5 |
2.19 | 16:33 | 25 | 6:38 | 147 145-151 | 976 | 185 184-186 | 0/1 |
2.25 | 16:57 | 24 | 6:20 | 152 150-154 | 963 | 183 182-184 | 1/1 |
2.31 | 18:14 | 1:17 | 20:36 | 135 118-150 | 2780 | 147 118-194 | 4/0 |
2.38 | 18:48 | 35 | 9:12 | 131 123-138 | 1205 | 190 188-192 | 3/1 |
2.44 | 19:14 | 26 | 6:54 | 147 141-151 | 1015 | 186 184-188 | 3/0 |
2.50 | 19:36 | 22 | 5:49 | 155 150-164 | 900 | 187 184-188 | 2/3 |
2.56 | 19:58 | 22 | 5:45 | 148 147-150 | 852 | 187 186-188 | 0/1 |
2.63 | 20:20 | 22 | 5:59 | 149 148-151 | 890 | 188 186-190 | 1/0 |
2.69 | 20:43 | 23 | 6:02 | 148 148-149 | 892 | 185 184-186 | 1/2 |
2.75 | 21:04 | 22 | 5:49 | 149 147-150 | 865 | 186 186-186 | 0/3 |
2.81 | 21:28 | 24 | 6:25 | 149 148-150 | 955 | 187 186-188 | 0/1 |
2.88 | 21:51 | 23 | 6:09 | 150 149-151 | 922 | 187 186-188 | 2/1 |
2.94 | 23:15 | 1:23 | 22:10 | 143 132-148 | 3169 | 150 118-192 | 3/0 |
3.00 | 23:41 | 26 | 6:56 | 134 128-141 | 928 | 190 188-190 | 2/1 |
3.06 | 24:08 | 27 | 7:12 | 149 139-161 | 1072 | 186 184-190 | 4/0 |
3.13 | 24:29 | 22 | 5:44 | 149 147-153 | 855 | 186 182-188 | 1/3 |
3.19 | 24:52 | 23 | 6:04 | 150 148-152 | 909 | 186 184-188 | 0/2 |
3.25 | 25:14 | 23 | 6:02 | 151 150-152 | 912 | 187 186-188 | 1/0 |
3.31 | 25:37 | 23 | 6:02 | 153 152-153 | 924 | 185 182-186 | 1/2 |
3.38 | 25:58 | 21 | 5:41 | 151 149-152 | 857 | 188 186-188 | 0/4 |
3.44 | 26:21 | 23 | 6:03 | 150 146-152 | 907 | 187 186-188 | 1/1 |
3.50 | 26:45 | 24 | 6:25 | 149 147-150 | 955 | 185 184-186 | 2/1 |
3.56 | 28:12 | 1:27 | 23:16 | 140 127-150 | 3256 | 142 118-190 | 3/0 |
3.63 | 28:35 | 23 | 6:07 | 135 120-144 | 826 | 190 188-192 | 1/2 |
3.69 | 29:01 | 26 | 6:57 | 155 147-163 | 1077 | 185 182-190 | 3/0 |
3.75 | 29:25 | 24 | 6:16 | 150 145-158 | 941 | 184 180-188 | 2/1 |
3.81 | 29:47 | 22 | 5:49 | 151 150-152 | 879 | 185 184-186 | 0/3 |
3.88 | 30:10 | 23 | 6:07 | 151 149-153 | 923 | 186 184-190 | 1/0 |
3.94 | 30:33 | 23 | 6:09 | 155 153-156 | 954 | 186 186-188 | 1/0 |
4.00 | 30:54 | 21 | 5:39 | 155 154-156 | 875 | 187 186-188 | 0/5 |
4.06 | 31:17 | 23 | 6:11 | 156 154-157 | 964 | 186 184-188 | 0/1 |
4.13 | 31:41 | 24 | 6:17 | 154 153-157 | 967 | 184 182-186 | 1/1 |
4.19 | 33:11 | 1:30 | 24:02 | 149 137-155 | 3582 | 139 118-186 | 4/0 |
4.25 | 33:34 | 23 | 6:12 | 132 127-138 | 819 | 191 188-194 | 2/1 |
4.31 | 33:59 | 25 | 6:33 | 150 139-159 | 984 | 188 182-192 | 2/0 |
4.38 | 34:23 | 24 | 6:24 | 151 147-153 | 967 | 185 182-186 | 3/2 |
4.44 | 34:45 | 22 | 5:55 | 155 153-157 | 918 | 185 184-186 | 0/1 |
4.50 | 35:08 | 23 | 6:15 | 153 151-154 | 956 | 186 184-188 | 1/1 |
4.56 | 35:32 | 24 | 6:20 | 154 152-156 | 976 | 185 184-186 | 1/2 |
4.62 | 35:53 | 21 | 5:37 | 157 156-158 | 881 | 186 186-186 | 0/3 |
4.69 | 36:16 | 23 | 6:02 | 155 153-157 | 936 | 187 186-188 | 2/1 |
4.75 | 36:38 | 22 | 5:52 | 157 156-158 | 921 | 187 186-188 | 2/1 |
4.81 | 38:02 | 1:24 | 22:25 | 150 134-160 | 3362 | 152 114-188 | 2/0 |
4.87 | 38:31 | 29 | 7:48 | 118 109-131 | 921 | 168 118-190 | 2/1 |
4.94 | 38:55 | 25 | 6:32 | 142 131-154 | 928 | 188 184-190 | 3/0 |
5.00 | 39:22 | 26 | 6:58 | 160 151-171 | 1115 | 183 182-186 | 2/2 |
5.06 | 39:45 | 23 | 6:08 | 175 172-176 | 1073 | 184 184-186 | 0/2 |
5.12 | 40:08 | 24 | 6:18 | 168 165-171 | 1060 | 184 182-186 | 1/0 |
5.19 | 40:32 | 23 | 6:14 | 164 162-165 | 1021 | 185 184-188 | 1/2 |
5.25 | 40:53 | 22 | 5:47 | 162 161-163 | 936 | 186 186-188 | 0/5 |
5.31 | 41:15 | 22 | 5:45 | 161 159-163 | 926 | 186 184-188 | 0/0 |
5.38 | 41:37 | 22 | 5:57 | 161 160-162 | 958 | 191 188-192 | 2/1 |
5.44 | 45:05 | 3:28 +3:19 | 55:22 | 146 118-162 | 8084 | 175 118-190 | 4/1 |
5.50 | 45:56 | 51 | 13:33 | 143 120-164 | 1937 | 176 172-178 | 1/1 |
5.56 | 46:30 | 35 | 9:15 | 157 151-164 | 1451 | 176 174-176 | 4/0 |
5.63 | 47:03 | 33 | 8:48 | 157 156-159 | 1383 | 173 170-176 | 1/1 |
5.69 | 47:35 | 32 | 8:33 | 158 157-159 | 1352 | 174 172-176 | 2/0 |
5.75 | 48:07 | 31 | 8:21 | 159 159-159 | 1328 | 174 172-176 | 2/1 |
5.81 | 48:39 | 32 | 8:37 | 156 154-159 | 1344 | 173 172-174 | 0/3 |
5.88 | 49:07 | 28 | 7:28 | 157 155-160 | 1173 | 173 170-174 | 2/2 |
5.94 | 49:51 | 44 +9 | 11:42 | 163 159-166 | 1907 | 173 168-174 | 0/2 |
6.00 | 50:22 | 31 | 8:17 | 166 163-168 | 1374 | 176 174-180 | 0/1 |
6.06 | 50:53 | 31 | 8:14 | 164 161-168 | 1349 | 176 174-176 | 0/1 |
6.13 | 51:23 | 30 | 7:57 | 162 160-165 | 1288 | 176 174-180 | 0/1 |
6.19 | 52:44 | 1:21 +50 | 21:39 | 160 157-163 | 3465 | 174 172-178 | 0/2 |
6.25 | 53:16 | 33 | 8:42 | 161 159-163 | 1402 | 181 180-182 | 1/0 |
6.31 | 53:48 | 31 | 8:17 | 159 157-160 | 1318 | 179 178-180 | 0/1 |
6.38 | 54:22 | 35 | 9:15 | 159 155-162 | 1472 | 179 178-180 | 2/0 |
6.44 | 54:53 | 31 | 8:17 | 162 160-163 | 1342 | 179 178-182 | 0/1 |
6.50 | 55:23 | 30 | 8:01 | 162 158-165 | 1299 | 178 176-180 | 1/0 |
6.56 | 55:55 | 32 | 8:32 | 157 154-158 | 1341 | 176 176-178 | 3/0 |
6.63 | 56:30 | 35 | 9:17 | 164 160-166 | 1524 | 174 172-174 | 5/0 |
6.69 | 57:09 | 39 | 10:17 | 165 164-167 | 1698 | 175 174-176 | 4/0 |
6.75 | 57:51 | 42 | 11:07 | 166 164-168 | 1846 | 173 170-178 | 8/0 |
6.81 | 58:24 | 33 | 8:54 | 161 159-164 | 1432 | 176 174-178 | 0/0 |
6.88 | 58:55 | 31 | 8:12 | 157 156-158 | 1289 | 176 174-178 | 1/1 |
6.91 | 59:10 | 15 | 7:56 | 157 156-157 | 1246 | 176 176-176 | 1/0 |
Elevation
Asc 182m,
Range 40m, Flat prediction 47:59
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
28 2.2% | 9:59 |
13 4.5% | 9:53 |
10 4.8% | 32:52 |
See your biggest climbs |
Cadence
180 (194 max)
Stride Length: 114cm
Run: 96.1%
Walk: 3.9%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:45 | 6:45 | 57.34 |
5km | 22:56 | 7:23 | 57.32 |
5M | 38:20 | 7:40 | 55.80 |
10km | 48:28 | 7:48 | 55.19 |
10M | 1:21:00 | 8:06 | 54.58 |
Half | 1:48:24 | 8:16 | 53.55 |
20M | 2:51:09 | 8:33 | 53.74 |
Mara | 3:49:03 | 8:45 | 53.55 |
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