Tue 3rd Dec 2019 at 6:00pm by rupert bear

Run > Intervals

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Time
59:41
Miles
6.36
Min/mi
9:23
Pacing
36%
WAVA
58.46
Stride(cm)
93
Cals
632
Cadence
185
BPM
121
%MHR
76.7
B/mi
1137
Asc(m)
68
Surface
Road

Notes & Comments

Group6

3x600m
3x1200m

I shortened two of longer intervals to 1000m

Pace
600s - 6:30, 6:21, 6:16
1000s 6:36, 6:45
1200 - 6:38

Split Summary
===
1) 1m - 8:51(8:51/m) 103/122bpm 82cal 6.78/8.14mph
2) 0.05m - 36(11:37/m) 107/118bpm 6cal 5.17/7.74mph

3) 0.36m - 2:21(6:30/m) 117/136bpm 25cal 9.22/10.02mph
4) 0.03m - 1:05(31:48/m) 103/136bpm 10cal 1.89/9.31mph
5) 0.6m - 3:59(6:36/m) 132/145bpm 51cal 9.08/9.6mph

6) 0.03m - 2:08(1:14:23/m) 111/144bpm 20cal 0.81/9.33mph

7) 0.36m - 2:16(6:21/m) 131/146bpm 27cal 9.46/10.6mph
8) 0.02m - 1:08(48:58/m) 130/145bpm 15cal 1.23/9.12mph

9) 0.73m - 4:51(6:38/m) 143/151bpm 70cal 9.04/10.79mph
10) 0.03m - 1:55(1:09:33/m) 125/148bpm 22cal 0.86/8.95mph

11) 0.36m - 2:17(6:16/m) 137/150bpm 29cal 9.57/10.62mph
12) 0.03m - 1:48(1:08:15/m) 127/147bpm 22cal 0.88/9.54mph

13) 0.6m - 4:04(6:45/m) 140/148bpm 56cal 8.9/9.64mph
14) 0.05m - 3:21(1:10:42/m) 112/148bpm 23cal 0.85/9.1mph
15) 1m - 8:51(8:51/m) 119/127bpm 82cal 6.78/7.28mph
16) 1m - 9:11(9:11/m) 121/128bpm 87cal 6.53/7.31mph
17) 0.11m - 1:00(9:17/m) 109/118bpm 5cal 6.46/6.8mph

8:51 36 2:21 1:05 3:59 2:08 2:16 1:08 4:51 1:55 2:17 1:48 4:04 3:21 8:51 9:11 1:00

Pace

47%

10%

26%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	32	32	8:32	91 82-99	777	184 180-188	1/0
0.13	1:05	33	8:41	101 99-105	877	185 182-190	0/1
0.19	1:36	32	8:27	104 102-106	880	183 182-186	0/0
0.25	2:20	44	11:37	103 100-104	1196	181 178-184	0/1
0.31	3:01	42	11:06	94 90-97	1043	175 166-182	1/0
0.38	3:36	34	9:09	101 94-105	925	184 182-188	0/0
0.44	4:08	32	8:29	106 103-110	899	181 180-182	1/0
0.50	4:38	31	8:12	105 103-108	861	182 180-182	0/1
0.56	5:10	31	8:22	104 103-105	870	181 180-182	1/0
0.63	5:47	37	9:58	103 101-105	1027	181 180-182	1/1
0.69	6:25	38	10:03	93 83-103	935	180 174-188	0/0
0.75	6:55	30	8:02	101 93-108	811	185 182-190	1/0
0.81	7:24	29	7:52	103 99-106	810	184 182-186	0/0
0.88	7:52	28	7:24	112 108-116	830	186 184-190	1/0
0.94	8:20	28	7:27	119 118-121	886	184 182-186	0/0
1.00	8:50	30	8:06	120 118-121	971	181 172-184	1/0
1.06	11:22	2:32 +2:06	40:27	96 69-115	3884	173 120-196	0/0
1.13	12:00	38	10:06	96 83-107	970	197 194-204	1/0
1.19	12:25	25	6:35	116 110-121	764	192 190-194	0/1
1.25	12:50	26	6:50	125 124-126	855	189 188-190	1/0
1.31	13:15	24	6:26	128 127-130	823	188 186-190	0/1
1.38	13:39	25	6:36	133 131-135	877	190 188-194	1/0
1.44	14:47	1:08	18:02	108 77-136	1947	146 118-198	0/1
1.50	15:21	34	9:02	96 74-115	868	160 116-194	0/1
1.56	15:46	25	6:44	123 118-127	829	190 188-194	0/1
1.63	16:11	25	6:43	130 128-132	873	192 190-198	1/0
1.69	16:36	25	6:38	133 132-135	882	190 190-192	0/1
1.75	17:02	26	6:51	137 135-138	939	191 190-194	0/0
1.81	17:26	24	6:31	138 137-139	900	191 186-194	0/1
1.88	17:49	23	6:10	141 140-143	870	193 192-194	0/0
1.94	18:13	24	6:18	143 142-145	901	193 190-194	0/2
2.00	18:38	25	6:33	143 141-144	936	190 186-192	0/0
2.06	19:14	37	9:51	138 127-144	1360	174 118-194	1/1
2.13	21:22	2:07	33:53	104 90-126	3523	177 118-200	0/1
2.19	21:46	24	6:29	123 113-131	797	198 194-202	1/1
2.25	22:09	23	6:15	136 134-139	850	198 192-210	0/0
2.31	22:33	23	6:13	141 140-142	877	195 192-198	1/0
2.38	22:56	24	6:17	143 141-144	898	194 190-198	0/0
2.44	23:22	25	6:46	145 144-146	982	190 188-194	0/0
2.50	24:46	1:24	22:25	128 118-144	2870	181 120-198	0/0
2.56	25:09	23	6:09	135 132-137	829	196 194-200	0/1
2.63	25:31	23	6:00	140 137-141	841	192 190-194	1/1
2.69	25:55	24	6:17	143 142-143	900	194 192-200	0/1
2.75	26:21	26	6:53	144 143-145	991	192 192-194	1/0
2.81	26:46	26	6:49	144 144-144	982	192 188-198	1/1
2.88	27:13	26	7:04	145 144-147	1025	188 180-190	0/1
2.94	27:38	26	6:48	145 144-148	986	192 190-194	1/1
3.00	28:03	25	6:35	147 146-148	968	193 192-194	0/0
3.06	28:28	25	6:42	147 146-148	984	192 192-194	1/0
3.13	28:53	25	6:46	149 147-151	1009	196 192-204	0/0
3.19	29:19	26	6:54	148 147-150	1021	191 188-194	0/0
3.25	31:19	1:59 +1	31:49	124 106-147	3946	167 120-200	1/1
3.31	31:50	31	8:16	127 117-136	1051	199 194-200	0/0
3.38	32:13	24	6:22	141 139-142	899	196 194-196	0/0
3.44	32:37	24	6:23	143 142-144	912	195 194-196	1/1
3.50	33:01	23	6:13	146 145-147	909	196 190-206	0/1
3.56	33:25	24	6:27	148 147-150	954	194 192-196	1/0
3.63	35:25	2:00	31:57	125 110-147	3993	170 120-194	0/0
3.69	35:53	28	7:27	125 116-134	931	196 194-200	1/0
3.75	36:17	24	6:28	137 136-138	887	197 196-198	0/0
3.81	36:42	25	6:46	140 139-141	947	192 190-194	1/0
3.88	37:08	26	6:58	142 142-143	990	193 190-198	0/0
3.94	37:36	27	7:18	143 140-144	1043	190 186-192	0/0
4.00	38:01	25	6:38	145 144-146	961	192 188-198	0/0
4.06	38:25	25	6:36	147 146-147	970	192 192-192	1/1
4.13	38:50	25	6:36	147 145-148	969	193 192-194	0/0
4.19	39:15	25	6:39	147 146-148	977	192 190-194	1/1
4.25	42:10	2:55	46:38	118 95-148	5502	132 120-192	0/0
4.31	43:21	1:11	18:52	98 92-107	1850	171 120-186	1/0
4.38	43:57	37	9:48	109 107-112	1068	184 182-186	0/1
4.44	44:31	34	8:58	117 115-119	1049	186 184-188	1/0
4.50	45:05	34	9:00	117 115-120	1052	187 184-192	1/0
4.56	45:39	34	9:01	119 116-120	1072	187 184-190	0/0
4.62	46:11	32	8:38	121 118-123	1045	185 182-188	0/1
4.69	46:43	32	8:28	122 120-123	1032	187 184-190	0/1
4.75	47:15	32	8:37	122 121-122	1052	186 186-186	2/0
4.81	47:49	34	8:57	124 123-124	1110	186 184-188	1/1
4.87	48:20	32	8:28	125 125-125	1057	184 180-186	0/1
4.94	48:51	31	8:15	126 126-126	1039	186 184-188	0/2
5.00	49:43	52 +17	13:51	117 99-126	1620	175 120-184	1/1
5.06	50:16	33	8:50	118 117-118	1043	183 180-186	2/0
5.12	50:48	31	8:24	121 120-122	1016	184 182-186	1/1
5.19	51:20	32	8:36	124 123-124	1067	186 184-190	1/1
5.25	51:51	31	8:12	126 124-126	1033	186 184-186	0/2
5.31	52:23	32	8:39	127 126-127	1099	186 182-188	1/0
5.38	52:55	32	8:33	127 125-127	1085	187 186-188	1/0
5.44	53:27	32	8:26	127 126-127	1071	188 186-196	0/0
5.50	54:00	33	8:45	126 125-128	1102	187 186-188	1/1
5.56	54:34	34	9:03	125 125-126	1131	184 182-188	0/1
5.63	55:07	33	8:55	124 124-125	1106	183 178-186	0/1
5.69	55:43	36	9:28	122 122-124	1156	184 182-186	1/2
5.75	56:19	36	9:42	120 120-122	1164	184 182-186	1/0
5.81	56:54	35	9:19	121 119-122	1126	185 184-186	0/1
5.88	57:30	36	9:30	121 120-121	1149	183 180-186	1/0
5.94	58:06	37	9:51	118 117-119	1162	184 182-190	0/1
6.00	58:43	36	9:37	117 116-118	1125	182 180-184	0/0
6.06	59:18	36	9:32	115 113-117	1096	183 180-186	0/0
6.13	59:53	35	9:16	114 112-115	1057	183 178-188	1/1
6.19	1:00:29	36	9:32	114 112-115	1087	185 184-186	0/1
6.25	1:01:02	33	8:55	113 113-114	1007	186 184-188	1/0
6.31	1:01:37	35	9:17	116 113-118	1077	184 180-192	0/1
6.36	1:02:35	58 +28	18:30	101 94-105	1869	183 182-184	1/0

Heart

121/151max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 68m, Range 4m, Flat prediction 59:41

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

185 (210 max) Stride Length: 93cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.7	188	6.3	55:10	9:13
Walk	4.7	119	0.1	3:03	41:28
Still	2.3	-	-	1:31	-
Pause	4.4	-	-	2:51	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:30	6:01	60.73%	More
800m	3:14	6:30	67.64%	More
1km	4:04	6:32	70.23%	More
Mile	7:24	7:24	65.66%	More
5k	27:28	8:50	60.41%	More
5 miles	47:39	9:32	57.02%	More
10k	1:00:41	9:46	56.05%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:15	8:15	58.96
5km	27:44	8:56	59.82
5M	46:08	9:14	58.89
10km	58:13	9:22	58.43
10M	1:36:52	9:41	58.23
Half	2:09:19	9:52	57.36
20M	3:23:21	10:10	57.81
Mara	4:31:29	10:22	57.74

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