Sun 29th Dec 2019 at 5:00pm by SimonF
Run > Intervals
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- cold
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Time
56:00
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Miles 5.86
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Min/mi 9:33
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Pacing
78.5%
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WAVA
51.71
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Stride(cm)
99
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Cals
559
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Cadence
170
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BPM
132
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%MHR
73.3
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B/mi 1262
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Surface
Trail
Notes & Comments
Gallows Hill Intervals
Split Summary
===
1) 1m - 11:14(11:14/m) 110/120bpm 98cal 5.34/6.41mph
2) 0.8m - 8:46(10:58/m) 130/137bpm 90cal 5.47/6.07mph
3) 0.19m - 1:30(7:49/m) 133/139bpm 16cal 7.68/8.56mph
4) 0.14m - 1:30(10:46/m) 139/144bpm 16cal 5.57/7.74mph
5) 0.2m - 1:30(7:24/m) 139/145bpm 17cal 8.11/8.37mph
6) 0.15m - 1:30(10:01/m) 140/146bpm 17cal 5.99/8.14mph
7) 0.22m - 1:30(6:55/m) 139/144bpm 17cal 8.67/8.08mph
8) 0.15m - 1:30(9:56/m) 137/143bpm 16cal 6.04/8.04mph
9) 0.22m - 1:30(6:56/m) 134/143bpm 16cal 8.66/9.25mph
10) 0.15m - 1:30(10:19/m) 149/153bpm 17cal 5.82/8.7mph
11) 0.16m - 1:00(6:05/m) 147/153bpm 12cal 9.86/9.23mph
12) 0.1m - 1:00(9:51/m) 143/146bpm 11cal 6.09/9.25mph
13) 0.14m - 1:00(6:58/m) 146/150bpm 11cal 8.62/8.31mph
14) 0.1m - 1:00(10:19/m) 144/147bpm 11cal 5.82/8.2mph
15) 0.15m - 1:00(6:35/m) 147/150bpm 12cal 9.12/8.2mph
16) 0.11m - 1:00(9:12/m) 152/159bpm 12cal 6.52/8.2mph
17) 0.11m - 1:00(9:18/m) 155/160bpm 13cal 6.45/6.72mph
18) 0.16m - 1:00(6:26/m) 142/148bpm 11cal 9.33/9.77mph
19) 0.06m - 30(9:00/m) 150/153bpm 6cal 6.67/9.39mph
20) 0.06m - 30(7:58/m) 149/151bpm 5cal 7.54/8.85mph
21) 0.06m - 30(8:33/m) 147/150bpm 5cal 7.02/8.58mph
22) 0.08m - 30(6:26/m) 143/147bpm 5cal 9.33/9.85mph
23) 0.05m - 30(9:28/m) 147/149bpm 5cal 6.33/8.97mph
24) 0.07m - 30(6:42/m) 148/152bpm 6cal 8.96/9.62mph
25) 0.05m - 30(10:26/m) 147/150bpm 5cal 5.75/9.04mph
26) 0.07m - 30(7:19/m) 146/157bpm 5cal 8.21/8.18mph
27) 0.03m - 15(8:52/m) 155/158bpm 3cal 6.77/8.33mph
28) 0.04m - 15(7:05/m) 154/156bpm 3cal 8.47/9.18mph
29) 0.03m - 15(8:14/m) 152/153bpm 3cal 7.29/9.29mph
30) 0.03m - 15(7:09/m) 154/155bpm 3cal 8.39/7.76mph
31) 0.02m - 15(11:29/m) 154/156bpm 3cal 5.23/7.91mph
32) 0.04m - 15(6:53/m) 155/157bpm 3cal 8.71/10.54mph
33) 0.03m - 15(9:24/m) 152/154bpm 3cal 6.38/10.4mph
34) 0.02m - 15(11:04/m) 150/152bpm 3cal 5.42/5.95mph
35) 0.88m - 10:00(11:23/m) 123/148bpm 80cal 5.27/9.91mph
Split Summary
===
1) 1m - 11:14(11:14/m) 110/120bpm 98cal 5.34/6.41mph
2) 0.8m - 8:46(10:58/m) 130/137bpm 90cal 5.47/6.07mph
3) 0.19m - 1:30(7:49/m) 133/139bpm 16cal 7.68/8.56mph
4) 0.14m - 1:30(10:46/m) 139/144bpm 16cal 5.57/7.74mph
5) 0.2m - 1:30(7:24/m) 139/145bpm 17cal 8.11/8.37mph
6) 0.15m - 1:30(10:01/m) 140/146bpm 17cal 5.99/8.14mph
7) 0.22m - 1:30(6:55/m) 139/144bpm 17cal 8.67/8.08mph
8) 0.15m - 1:30(9:56/m) 137/143bpm 16cal 6.04/8.04mph
9) 0.22m - 1:30(6:56/m) 134/143bpm 16cal 8.66/9.25mph
10) 0.15m - 1:30(10:19/m) 149/153bpm 17cal 5.82/8.7mph
11) 0.16m - 1:00(6:05/m) 147/153bpm 12cal 9.86/9.23mph
12) 0.1m - 1:00(9:51/m) 143/146bpm 11cal 6.09/9.25mph
13) 0.14m - 1:00(6:58/m) 146/150bpm 11cal 8.62/8.31mph
14) 0.1m - 1:00(10:19/m) 144/147bpm 11cal 5.82/8.2mph
15) 0.15m - 1:00(6:35/m) 147/150bpm 12cal 9.12/8.2mph
16) 0.11m - 1:00(9:12/m) 152/159bpm 12cal 6.52/8.2mph
17) 0.11m - 1:00(9:18/m) 155/160bpm 13cal 6.45/6.72mph
18) 0.16m - 1:00(6:26/m) 142/148bpm 11cal 9.33/9.77mph
19) 0.06m - 30(9:00/m) 150/153bpm 6cal 6.67/9.39mph
20) 0.06m - 30(7:58/m) 149/151bpm 5cal 7.54/8.85mph
21) 0.06m - 30(8:33/m) 147/150bpm 5cal 7.02/8.58mph
22) 0.08m - 30(6:26/m) 143/147bpm 5cal 9.33/9.85mph
23) 0.05m - 30(9:28/m) 147/149bpm 5cal 6.33/8.97mph
24) 0.07m - 30(6:42/m) 148/152bpm 6cal 8.96/9.62mph
25) 0.05m - 30(10:26/m) 147/150bpm 5cal 5.75/9.04mph
26) 0.07m - 30(7:19/m) 146/157bpm 5cal 8.21/8.18mph
27) 0.03m - 15(8:52/m) 155/158bpm 3cal 6.77/8.33mph
28) 0.04m - 15(7:05/m) 154/156bpm 3cal 8.47/9.18mph
29) 0.03m - 15(8:14/m) 152/153bpm 3cal 7.29/9.29mph
30) 0.03m - 15(7:09/m) 154/155bpm 3cal 8.39/7.76mph
31) 0.02m - 15(11:29/m) 154/156bpm 3cal 5.23/7.91mph
32) 0.04m - 15(6:53/m) 155/157bpm 3cal 8.71/10.54mph
33) 0.03m - 15(9:24/m) 152/154bpm 3cal 6.38/10.4mph
34) 0.02m - 15(11:04/m) 150/152bpm 3cal 5.42/5.95mph
35) 0.88m - 10:00(11:23/m) 123/148bpm 80cal 5.27/9.91mph
11:14 8:46 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 30 30 30 30 30 30 30 30 15 15 15 15 15 15 15 15 10:00
Pin Map |
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Min/mi0
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Recent0
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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. |
---|---|---|---|---|---|---|
0.06 | 1:10 | 1:10 | 18:39 | 108 98-116 | 2014 | 154 110-176 |
0.13 | 1:48 | 38 | 10:11 | 106 104-110 | 1080 | 172 170-174 |
0.19 | 2:28 | 40 | 10:45 | 105 102-108 | 1130 | 172 170-174 |
0.25 | 3:10 | 41 | 11:02 | 107 104-111 | 1180 | 170 168-172 |
0.31 | 3:52 | 42 | 11:11 | 109 106-112 | 1218 | 171 170-174 |
0.38 | 4:36 | 44 | 11:50 | 108 104-111 | 1278 | 163 158-168 |
0.44 | 5:23 | 47 | 12:24 | 107 102-109 | 1327 | 165 160-168 |
0.50 | 6:03 | 41 | 10:53 | 103 99-110 | 1120 | 167 166-168 |
0.56 | 6:46 | 42 | 11:18 | 110 107-111 | 1243 | 166 164-168 |
0.63 | 7:26 | 41 | 10:50 | 112 110-114 | 1213 | 166 164-168 |
0.69 | 8:08 | 42 | 11:05 | 112 110-116 | 1242 | 167 164-170 |
0.75 | 8:48 | 40 | 10:33 | 113 110-116 | 1192 | 166 164-168 |
0.81 | 9:30 | 42 | 11:16 | 113 112-115 | 1274 | 165 164-166 |
0.88 | 10:10 | 40 | 10:44 | 113 112-115 | 1213 | 164 162-166 |
0.94 | 10:53 | 43 | 11:24 | 114 110-116 | 1300 | 164 162-168 |
1.00 | 11:32 | 40 | 10:34 | 117 114-120 | 1237 | 165 164-166 |
1.06 | 12:11 | 39 | 10:22 | 120 117-123 | 1243 | 165 164-168 |
1.13 | 12:51 | 40 | 10:41 | 122 119-124 | 1304 | 163 162-164 |
1.19 | 13:32 | 40 | 10:43 | 124 120-127 | 1328 | 163 160-164 |
1.25 | 14:13 | 41 | 10:59 | 129 127-131 | 1418 | 163 160-166 |
1.31 | 14:55 | 42 | 11:15 | 129 123-135 | 1451 | 162 158-166 |
1.38 | 15:35 | 40 | 10:35 | 134 131-137 | 1419 | 166 164-168 |
1.44 | 16:16 | 42 | 11:06 | 132 130-133 | 1465 | 165 164-166 |
1.50 | 16:57 | 41 | 10:59 | 133 129-135 | 1461 | 164 158-166 |
1.56 | 17:46 | 49 | 13:00 | 131 128-134 | 1703 | 156 112-166 |
1.63 | 18:27 | 41 | 10:53 | 131 130-132 | 1426 | 164 164-166 |
1.69 | 19:09 | 42 | 11:06 | 133 129-135 | 1475 | 163 162-166 |
1.75 | 19:47 | 39 | 10:19 | 134 132-135 | 1384 | 163 160-164 |
1.81 | 20:24 | 37 | 9:52 | 135 133-137 | 1333 | 166 162-182 |
1.88 | 20:54 | 30 | 7:53 | 136 132-138 | 1073 | 182 180-182 |
1.94 | 21:23 | 29 | 7:48 | 131 128-134 | 1021 | 179 178-182 |
2.00 | 21:54 | 31 | 8:09 | 133 127-140 | 1084 | 178 170-180 |
2.06 | 22:34 | 41 | 10:48 | 140 138-144 | 1513 | 166 164-166 |
2.13 | 23:15 | 41 | 10:50 | 139 137-140 | 1505 | 167 166-168 |
2.19 | 23:43 | 29 | 7:36 | 140 138-141 | 1065 | 178 168-186 |
2.25 | 24:11 | 27 | 7:19 | 140 136-143 | 1025 | 184 180-186 |
2.31 | 24:39 | 28 | 7:29 | 134 133-138 | 1004 | 181 180-182 |
2.38 | 25:13 | 34 | 9:10 | 143 141-146 | 1310 | 174 164-184 |
2.44 | 25:50 | 37 | 9:47 | 139 137-142 | 1360 | 166 164-168 |
2.50 | 26:25 | 35 | 9:23 | 139 137-141 | 1305 | 171 166-182 |
2.56 | 26:52 | 26 | 7:04 | 138 136-139 | 975 | 183 182-184 |
2.63 | 27:17 | 25 | 6:44 | 138 137-141 | 929 | 182 180-186 |
2.69 | 27:43 | 26 | 6:57 | 140 137-143 | 973 | 182 178-184 |
2.75 | 28:18 | 35 | 9:13 | 132 127-139 | 1218 | 166 162-178 |
2.81 | 28:57 | 39 | 10:25 | 138 130-143 | 1438 | 166 162-170 |
2.88 | 29:28 | 31 | 8:19 | 140 135-143 | 1164 | 174 168-186 |
2.94 | 29:53 | 25 | 6:37 | 132 130-139 | 874 | 184 184-186 |
3.00 | 30:19 | 26 | 6:56 | 132 130-135 | 916 | 183 182-184 |
3.06 | 30:46 | 27 | 7:18 | 134 130-137 | 978 | 181 176-184 |
3.13 | 31:21 | 35 | 9:25 | 144 132-152 | 1356 | 169 162-182 |
3.19 | 32:03 | 41 | 11:00 | 149 147-152 | 1638 | 164 158-166 |
3.25 | 32:31 | 28 | 7:29 | 151 149-152 | 1129 | 175 168-194 |
3.31 | 32:54 | 24 | 6:18 | 147 145-152 | 927 | 190 188-194 |
3.38 | 33:17 | 23 | 6:09 | 145 143-147 | 891 | 189 186-192 |
3.44 | 33:55 | 37 | 10:00 | 142 140-144 | 1420 | 166 162-186 |
3.50 | 34:28 | 33 | 8:46 | 146 143-149 | 1280 | 173 166-186 |
3.56 | 34:53 | 25 | 6:44 | 147 143-150 | 991 | 185 182-188 |
3.63 | 35:19 | 26 | 7:00 | 144 143-147 | 1007 | 183 182-184 |
3.69 | 35:59 | 40 | 10:37 | 142 140-146 | 1508 | 163 162-166 |
3.75 | 36:30 | 31 | 8:22 | 146 144-147 | 1222 | 173 164-184 |
3.81 | 36:55 | 25 | 6:39 | 148 147-149 | 985 | 186 184-188 |
3.88 | 37:19 | 24 | 6:22 | 149 147-149 | 949 | 183 180-186 |
3.94 | 37:54 | 35 | 9:18 | 151 147-158 | 1403 | 162 160-164 |
4.00 | 38:31 | 37 | 9:44 | 158 157-159 | 1538 | 166 162-168 |
4.06 | 39:05 | 35 | 9:15 | 155 152-159 | 1433 | 169 168-170 |
4.13 | 39:31 | 26 | 6:58 | 144 140-152 | 1002 | 179 168-194 |
4.19 | 39:56 | 25 | 6:36 | 140 138-144 | 924 | 189 186-192 |
4.25 | 40:21 | 25 | 6:37 | 146 144-148 | 967 | 184 180-186 |
4.31 | 40:54 | 33 | 8:43 | 150 147-153 | 1307 | 170 160-186 |
4.38 | 41:24 | 30 | 8:02 | 149 145-151 | 1197 | 150 86-184 |
4.44 | 41:54 | 30 | 8:03 | 146 141-150 | 1176 | 165 160-186 |
4.50 | 42:19 | 25 | 6:40 | 144 143-147 | 960 | 188 184-192 |
4.56 | 42:53 | 34 | 9:12 | 147 145-149 | 1351 | 165 160-184 |
4.62 | 43:18 | 25 | 6:36 | 148 147-152 | 977 | 192 182-194 |
4.69 | 43:55 | 37 | 9:53 | 146 143-150 | 1443 | 167 160-180 |
4.75 | 44:22 | 26 | 7:01 | 150 141-158 | 1052 | 187 176-192 |
4.81 | 44:51 | 29 | 7:49 | 154 151-156 | 1203 | 175 164-188 |
4.87 | 45:21 | 30 | 8:03 | 154 152-155 | 1240 | 176 162-186 |
4.94 | 45:52 | 31 | 8:18 | 154 152-156 | 1279 | 176 162-192 |
5.00 | 46:26 | 34 | 9:07 | 149 144-153 | 1358 | 165 160-186 |
5.06 | 47:04 | 37 | 9:55 | 146 142-148 | 1448 | 165 160-186 |
5.12 | 47:46 | 43 | 11:26 | 134 132-139 | 1533 | 162 160-164 |
5.19 | 48:28 | 42 | 11:06 | 128 124-135 | 1421 | 164 162-166 |
5.25 | 49:09 | 41 | 10:58 | 126 124-127 | 1382 | 164 160-166 |
5.31 | 49:53 | 44 | 11:47 | 123 121-128 | 1449 | 161 158-164 |
5.38 | 50:40 | 46 | 12:23 | 116 114-120 | 1436 | 161 158-162 |
5.44 | 51:20 | 40 | 10:41 | 117 116-118 | 1250 | 162 160-162 |
5.50 | 52:06 | 46 | 12:10 | 116 115-117 | 1410 | 161 158-164 |
5.56 | 52:56 | 50 | 13:25 | 120 115-124 | 1611 | 160 156-164 |
5.63 | 53:41 | 45 | 12:01 | 119 116-123 | 1430 | 163 162-164 |
5.69 | 54:20 | 39 | 10:18 | 112 111-114 | 1154 | 163 162-166 |
5.75 | 55:00 | 41 | 10:54 | 113 112-114 | 1231 | 165 164-166 |
5.81 | 55:40 | 39 | 10:31 | 120 115-125 | 1261 | 168 166-178 |
5.86 | 56:20 | 40 | 15:30 | 124 123-126 | 1923 | 151 122-164 |
Heart
132/159max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Cadence
170 (194 max)
Stride Length: 99cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 98.9 | 170 | 5.8 | 55:44 | 9:34 |
Walk | 0.9 | 110 | 0 | 31 | 18:49 |
Still | 0.2 | - | - | 5 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:47 | 8:47 | 50.46 |
5km | 28:48 | 9:16 | 52.39 |
5M | 47:25 | 9:29 | 51.89 |
10km | 59:33 | 9:35 | 51.63 |
10M | 1:38:03 | 9:48 | 51.87 |
Half | 2:10:08 | 9:56 | 51.34 |
20M | 3:22:46 | 10:08 | 52.21 |
Mara | 4:29:05 | 10:16 | 52.46 |
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