Sun 5th Jan 2020 at 4:00am by xt350 🇳🇿
Run > Intervals
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Time
30:17
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Miles 3.47
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Min/mi 8:44
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Pacing
58%
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WAVA
54.14
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Stride(cm)
114
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Cadence
162
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BPM
147
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%MHR
87.4
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B/mi 1281
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Asc(m)
13
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Surface
Road
Notes & Comments
Pooke road 4x 500m
1- 2.05
2 - 2.06
3- 2.04
4- 2.09
1 min rest
===
1) 0km - 4:53(/km)
2) 0km - 5:50(/km)
3) 0km - 5:30(/km)
4) 0km - 5:29(/km)
5) 0km - 5:38(/km)
6) 0km - 2:56(/km)
1- 2.05
2 - 2.06
3- 2.04
4- 2.09
1 min rest
===
1) 0km - 4:53(/km)
2) 0km - 5:50(/km)
3) 0km - 5:30(/km)
4) 0km - 5:29(/km)
5) 0km - 5:38(/km)
6) 0km - 2:56(/km)
4:53 5:50 5:30 5:29 5:38 2:56
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 | 27 | 27 | 7:10 | 107 101-114 | 767 | 149 88-176 | 0/0 |
0.13 | 56 | 29 | 7:49 | 125 101-151 | 976 | 170 164-182 | 0/1 |
0.19 | 1:25 | 28 | 7:36 | 171 143-191 | 1298 | 177 170-196 | 0/0 |
0.25 | 1:55 | 30 | 7:58 | 172 155-193 | 1370 | 173 170-184 | 0/0 |
0.31 | 2:25 | 31 | 8:09 | 174 157-182 | 1418 | 175 172-184 | 1/0 |
0.38 | 2:54 | 29 | 7:43 | 177 173-185 | 1366 | 171 154-186 | 0/0 |
0.44 | 3:24 | 30 | 7:59 | 170 106-195 | 1358 | 176 170-188 | 1/0 |
0.50 | 3:53 | 29 | 7:46 | 165 133-195 | 1280 | 175 164-186 | 0/0 |
0.56 | 4:23 | 30 | 8:07 | 144 128-157 | 1169 | 176 166-188 | 0/0 |
0.63 | 4:54 | 30 | 8:03 | 144 139-151 | 1159 | 174 164-188 | 0/0 |
0.69 | 5:23 | 29 | 7:42 | 151 102-195 | 1164 | 177 170-186 | 1/0 |
0.75 | 5:51 | 29 | 7:38 | 147 144-160 | 1121 | 175 166-182 | 1/0 |
0.81 | 6:20 | 28 | 7:35 | 146 130-164 | 1108 | 176 172-186 | 0/0 |
0.88 | 7:33 | 1:14 | 19:38 | 127 101-169 | 2493 | 101 76-202 | 1/1 |
0.94 | 7:58 | 25 | 6:36 | 139 123-185 | 917 | 190 184-204 | 0/0 |
1.00 | 8:22 | 24 | 6:22 | 148 130-195 | 943 | 185 178-198 | 0/1 |
1.06 | 8:47 | 25 | 6:35 | 151 114-169 | 993 | 186 182-202 | 0/1 |
1.13 | 9:16 | 29 | 7:50 | 156 128-195 | 1221 | 182 168-198 | 0/0 |
1.19 | 10:19 | 1:03 | 16:49 | 132 110-163 | 2220 | 116 82-202 | 0/0 |
1.25 | 10:45 | 26 | 6:55 | 143 132-151 | 990 | 186 176-196 | 0/0 |
1.31 | 11:10 | 25 | 6:39 | 151 148-155 | 1004 | 184 178-200 | 1/0 |
1.38 | 11:35 | 25 | 6:42 | 153 146-157 | 1026 | 181 166-194 | 1/0 |
1.44 | 12:33 | 58 | 15:30 | 143 122-157 | 2217 | 128 98-190 | 0/0 |
1.50 | 13:04 | 31 | 8:17 | 129 117-142 | 1068 | 155 102-200 | 0/0 |
1.56 | 13:29 | 25 | 6:40 | 149 144-154 | 993 | 188 178-200 | 0/1 |
1.63 | 13:54 | 24 | 6:31 | 155 153-157 | 1011 | 188 182-208 | 0/1 |
1.69 | 14:18 | 24 | 6:25 | 157 155-159 | 1009 | 187 184-200 | 0/0 |
1.75 | 15:25 | 1:07 | 17:55 | 139 120-158 | 2491 | 127 82-202 | 0/0 |
1.81 | 15:50 | 26 | 6:49 | 138 128-146 | 941 | 187 182-202 | 0/0 |
1.88 | 16:16 | 25 | 6:42 | 150 147-154 | 1006 | 183 170-196 | 0/0 |
1.94 | 16:42 | 26 | 6:58 | 154 152-156 | 1072 | 180 176-194 | 0/0 |
2.00 | 17:08 | 27 | 7:06 | 156 155-157 | 1107 | 183 170-200 | 1/0 |
2.06 | 18:09 | 1:00 | 16:07 | 136 120-156 | 2191 | 121 86-192 | 0/0 |
2.13 | 18:36 | 27 | 7:11 | 141 135-148 | 1013 | 190 186-204 | 0/0 |
2.19 | 19:00 | 24 | 6:31 | 153 147-157 | 998 | 187 180-200 | 0/0 |
2.25 | 19:26 | 26 | 6:49 | 157 155-159 | 1071 | 180 174-192 | 0/1 |
2.31 | 20:00 | 34 | 9:06 | 157 153-160 | 1428 | 170 100-196 | 0/0 |
2.38 | 20:54 | 54 | 14:23 | 134 122-153 | 1928 | 117 88-200 | 0/0 |
2.44 | 21:20 | 27 | 7:06 | 144 137-150 | 1021 | 188 184-202 | 0/0 |
2.50 | 21:46 | 26 | 6:50 | 154 151-159 | 1053 | 185 176-200 | 1/0 |
2.56 | 22:11 | 25 | 6:43 | 157 154-166 | 1054 | 186 178-196 | 0/0 |
2.63 | 23:04 | 53 | 14:08 | 150 133-162 | 2120 | 148 90-198 | 0/0 |
2.69 | 23:52 | 48 | 12:47 | 126 116-138 | 1610 | 124 86-184 | 0/0 |
2.75 | 24:22 | 30 | 7:58 | 138 128-159 | 1099 | 172 164-186 | 0/1 |
2.81 | 24:51 | 29 | 7:52 | 150 141-178 | 1179 | 174 168-184 | 0/1 |
2.88 | 25:23 | 31 | 8:20 | 150 136-169 | 1249 | 171 156-182 | 0/0 |
2.94 | 25:53 | 31 | 8:08 | 160 132-195 | 1302 | 176 166-188 | 0/0 |
3.00 | 26:24 | 31 | 8:12 | 152 139-167 | 1246 | 175 168-186 | 0/0 |
3.06 | 26:55 | 31 | 8:21 | 153 141-195 | 1277 | 174 168-186 | 0/0 |
3.13 | 27:28 | 33 | 8:45 | 149 130-167 | 1304 | 172 166-188 | 0/1 |
3.19 | 27:58 | 30 | 7:53 | 150 136-163 | 1182 | 176 164-188 | 0/1 |
3.25 | 28:28 | 30 | 8:06 | 149 133-170 | 1206 | 177 170-186 | 0/0 |
3.31 | 29:44 | 1:16 | 20:23 | 151 146-168 | 3078 | 143 108-186 | 0/0 |
3.38 | 30:12 | 28 | 7:22 | 139 123-164 | 1023 | 172 100-194 | 0/0 |
3.44 | 30:39 | 27 | 7:11 | 151 135-184 | 1084 | 181 178-192 | 1/0 |
3.47 | 30:57 | 18 | 8:22 | 153 139-170 | 1279 | 176 170-186 | 0/0 |
Heart
147/195max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 13m,
Range 5m, Flat prediction 30:17
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
162 (208 max)
Stride Length: 114cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 76.5 | 178 | 3.2 | 23:41 | 7:25 |
Walk | 21.8 | 103 | 0.3 | 6:45 | 24:08 |
Still | 1.7 | - | - | 31 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:06 | 8:06 | 53.00 |
5km | 26:56 | 8:40 | 54.24 |
5M | 44:36 | 8:55 | 53.34 |
10km | 56:09 | 9:02 | 52.91 |
10M | 1:33:00 | 9:18 | 52.80 |
Half | 2:03:49 | 9:27 | 52.08 |
20M | 3:13:53 | 9:42 | 52.70 |
Mara | 4:18:08 | 9:51 | 52.78 |
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