Mon 6th Jan 2020 at 7:00pm by Keegan
Run > Intervals
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Time
45:14
-
Miles 4.11
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Min/mi 11:00
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Pacing
0%
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WAVA
39.78
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Stride(cm)
86
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Cals
492
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Cadence
171
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BPM
145
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%MHR
75.3
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B/mi 1599
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Asc(m)
37
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Surface
Track
Notes & Comments
Split Summary
===
1) 0.74m - 6:16(8:31/m) 148/163bpm 84cal
2) 0.5m - 3:02(6:05/m) 143/164bpm 37cal
3) 0.02m - 3:07(2:25:13/m) 123/156bpm 25cal
4) 0.5m - 2:58(5:56/m) 159/178bpm 41cal
5) 0.01m - 3:00(3:53:13/m) 128/178bpm 24cal
6) 0.5m - 3:08(6:17/m) 158/175bpm 43cal
7) 0.02m - 3:01(2:30:49/m) 128/179bpm 22cal
8) 0.5m - 3:10(6:21/m) 156/177bpm 41cal
9) 0.01m - 3:01(3:59:25/m) 130/178bpm 22cal
10) 0.52m - 3:06(6:01/m) 164/182bpm 44cal
11) 0.02m - 2:05(1:52:46/m) 148/183bpm 23cal
12) 0.06m - 19(5:39/m) 121/123bpm 1cal
13) 0.08m - 2:23(29:20/m) 127/148bpm 15cal
14) 0.05m - 16(5:22/m) 115/116bpm
15) 0.09m - 1:58(21:56/m) 127/139bpm 11cal
16) 0.5m - 4:25(8:50/m) 155/170bpm 59cal
===
1) 0.74m - 6:16(8:31/m) 148/163bpm 84cal
2) 0.5m - 3:02(6:05/m) 143/164bpm 37cal
3) 0.02m - 3:07(2:25:13/m) 123/156bpm 25cal
4) 0.5m - 2:58(5:56/m) 159/178bpm 41cal
5) 0.01m - 3:00(3:53:13/m) 128/178bpm 24cal
6) 0.5m - 3:08(6:17/m) 158/175bpm 43cal
7) 0.02m - 3:01(2:30:49/m) 128/179bpm 22cal
8) 0.5m - 3:10(6:21/m) 156/177bpm 41cal
9) 0.01m - 3:01(3:59:25/m) 130/178bpm 22cal
10) 0.52m - 3:06(6:01/m) 164/182bpm 44cal
11) 0.02m - 2:05(1:52:46/m) 148/183bpm 23cal
12) 0.06m - 19(5:39/m) 121/123bpm 1cal
13) 0.08m - 2:23(29:20/m) 127/148bpm 15cal
14) 0.05m - 16(5:22/m) 115/116bpm
15) 0.09m - 1:58(21:56/m) 127/139bpm 11cal
16) 0.5m - 4:25(8:50/m) 155/170bpm 59cal
6:16 3:02 3:07 2:58 3:00 3:08 3:01 3:10 3:01 3:06 2:05 19 2:23 16 1:58 4:25
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 | 8:36 | 108 82-130 | 929 | 168 162-172 | 0/1 |
0.13 | 1:06 | 34 | 8:57 | 141 134-147 | 1263 | 165 160-168 | 1/1 |
0.19 | 1:39 | 33 | 8:50 | 145 142-150 | 1281 | 162 160-166 | 0/0 |
0.25 | 2:13 | 34 | 8:57 | 150 148-151 | 1342 | 166 164-168 | 1/1 |
0.31 | 2:45 | 32 | 8:36 | 158 151-163 | 1359 | 166 164-168 | 0/1 |
0.38 | 3:17 | 32 | 8:31 | 156 155-160 | 1330 | 166 164-168 | 1/1 |
0.44 | 3:48 | 31 | 8:23 | 155 154-157 | 1299 | 167 166-168 | 0/0 |
0.50 | 4:18 | 30 | 8:00 | 151 147-156 | 1209 | 167 166-168 | 1/0 |
0.56 | 4:48 | 30 | 8:04 | 151 148-153 | 1218 | 168 166-172 | 0/1 |
0.63 | 5:19 | 31 | 8:08 | 155 152-157 | 1261 | 172 168-174 | 1/0 |
0.69 | 5:50 | 31 | 8:16 | 154 152-156 | 1273 | 170 168-170 | 0/1 |
0.75 | 14:00 | 8:10 +8:12 | 2:10:36 | 122 91-159 | 15934 | 173 164-184 | 1/0 |
0.81 | 14:56 | 57 | 15:06 | 104 93-122 | 1571 | 183 180-184 | 0/0 |
0.88 | 15:19 | 23 | 6:00 | 135 125-144 | 811 | 177 176-180 | 1/0 |
0.94 | 15:41 | 22 | 5:51 | 148 145-150 | 865 | 178 176-178 | 0/0 |
1.00 | 16:03 | 23 | 6:02 | 152 150-156 | 916 | 178 176-178 | 1/1 |
1.06 | 16:27 | 23 | 6:15 | 161 157-164 | 1006 | 179 178-180 | 0/0 |
1.13 | 16:50 | 23 | 6:06 | 159 157-161 | 969 | 179 178-180 | 1/0 |
1.19 | 17:12 | 22 | 5:59 | 158 156-160 | 946 | 179 178-180 | 0/1 |
1.25 | 19:20 | 2:08 | 34:05 | 138 111-155 | 4704 | 163 88-178 | 1/0 |
1.31 | 20:54 | 1:34 | 25:03 | 111 99-131 | 2780 | 184 144-190 | 0/0 |
1.38 | 21:15 | 21 | 5:33 | 141 132-153 | 782 | 183 182-184 | 1/0 |
1.44 | 21:37 | 22 | 5:51 | 156 152-160 | 913 | 183 182-184 | 0/0 |
1.50 | 21:59 | 22 | 5:55 | 163 160-168 | 963 | 183 182-184 | 1/1 |
1.56 | 22:22 | 24 | 6:17 | 167 165-170 | 1050 | 181 180-182 | 0/1 |
1.63 | 22:46 | 23 | 6:11 | 176 173-178 | 1087 | 179 178-180 | 1/0 |
1.69 | 23:09 | 23 | 6:16 | 174 172-175 | 1090 | 179 176-182 | 0/1 |
1.75 | 23:32 | 23 | 6:07 | 175 174-175 | 1069 | 176 174-178 | 1/1 |
1.81 | 26:48 | 3:16 | 52:18 | 137 106-178 | 7164 | 180 158-186 | 0/1 |
1.88 | 27:11 | 23 | 6:08 | 140 133-150 | 860 | 183 180-186 | 1/0 |
1.94 | 27:33 | 22 | 5:57 | 156 150-165 | 927 | 182 180-184 | 0/0 |
2.00 | 27:57 | 23 | 6:16 | 166 165-167 | 1040 | 180 178-182 | 1/0 |
2.06 | 28:21 | 24 | 6:26 | 166 165-168 | 1068 | 178 176-178 | 0/1 |
2.13 | 28:46 | 25 | 6:42 | 164 160-170 | 1098 | 176 172-178 | 1/0 |
2.19 | 29:12 | 25 | 6:48 | 173 169-174 | 1176 | 174 172-176 | 0/0 |
2.25 | 29:36 | 24 | 6:23 | 170 169-172 | 1085 | 175 174-176 | 1/0 |
2.31 | 32:47 | 3:11 | 50:58 | 140 111-178 | 7135 | 176 170-184 | 0/1 |
2.38 | 33:15 | 28 | 7:35 | 124 111-142 | 941 | 181 178-184 | 1/0 |
2.44 | 33:38 | 23 | 6:07 | 155 146-161 | 949 | 178 176-180 | 0/0 |
2.50 | 34:01 | 23 | 6:03 | 163 162-165 | 985 | 178 174-180 | 0/0 |
2.56 | 34:26 | 25 | 6:37 | 165 164-166 | 1091 | 177 176-178 | 0/1 |
2.63 | 34:51 | 25 | 6:42 | 164 163-164 | 1097 | 177 174-178 | 1/0 |
2.69 | 35:15 | 25 | 6:33 | 166 164-168 | 1086 | 175 174-178 | 0/0 |
2.75 | 35:39 | 24 | 6:26 | 169 165-173 | 1087 | 175 174-176 | 0/0 |
2.81 | 38:51 | 3:12 | 51:09 | 144 107-178 | 7365 | 165 132-182 | 0/1 |
2.88 | 39:18 | 27 | 7:11 | 125 116-140 | 898 | 182 182-184 | 0/0 |
2.94 | 39:40 | 22 | 5:47 | 152 143-157 | 878 | 180 178-180 | 1/0 |
3.00 | 40:02 | 22 | 5:51 | 161 157-167 | 941 | 179 178-180 | 0/1 |
3.06 | 40:25 | 24 | 6:17 | 173 168-179 | 1088 | 179 178-180 | 1/1 |
3.13 | 40:49 | 24 | 6:29 | 178 177-179 | 1154 | 178 178-178 | 0/0 |
3.19 | 41:13 | 23 | 6:14 | 178 178-179 | 1111 | 177 176-178 | 1/0 |
3.25 | 41:37 | 24 | 6:25 | 177 175-179 | 1134 | 175 174-178 | 0/1 |
3.31 | 42:00 | 23 | 6:07 | 178 176-183 | 1089 | 177 176-178 | 1/1 |
3.38 | 44:12 | 2:12 | 35:08 | 150 120-183 | 5269 | 166 100-204 | 0/1 |
3.44 | 45:41 | 1:29 | 23:51 | 133 118-148 | 3171 | 130 96-200 | 1/1 |
3.50 | 46:56 | 1:15 | 19:53 | 115 114-118 | 2287 | 134 96-222 | 0/0 |
3.56 | 47:50 | 55 | 14:32 | 126 116-139 | 1832 | 168 94-222 | 1/1 |
3.63 | 59:24 | 11:34 +10:40 | 3:05:00 | 122 105-139 | 22569 | 115 94-166 | 0/0 |
3.69 | 1:00:26 | 1:02 | 16:32 | 135 122-142 | 2232 | 165 164-168 | 0/1 |
3.75 | 1:01:00 | 34 | 9:07 | 151 145-154 | 1378 | 167 166-168 | 1/0 |
3.81 | 1:01:34 | 34 | 9:00 | 158 153-163 | 1423 | 166 164-168 | 0/1 |
3.88 | 1:02:06 | 32 | 8:38 | 163 162-165 | 1408 | 165 164-168 | 1/0 |
3.94 | 1:02:40 | 34 | 8:59 | 163 160-165 | 1464 | 168 166-170 | 0/1 |
4.00 | 1:03:13 | 33 | 8:50 | 164 162-166 | 1450 | 167 166-168 | 1/0 |
4.06 | 1:03:44 | 31 | 8:22 | 167 166-167 | 1396 | 165 164-166 | 0/1 |
4.11 | 1:04:06 | 22 | 7:58 | 168 167-170 | 1338 | 168 166-168 | 2/0 |
Heart
145/183max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 37m,
Range 2m, Flat prediction 45:14
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
171 (222 max)
Stride Length: 86cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 53.2 | 176 | 4 | 25:18 | 11:07 |
Walk | 7.2 | 102 | 0.1 | 5:56 | 45:08 |
Still | 16.9 | - | - | 13:59 | - |
Pause | 22.7 | - | - | 18:52 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:58 | 9:58 | 39.95 |
5km | 33:32 | 10:48 | 40.35 |
5M | 55:47 | 11:09 | 39.38 |
10km | 1:10:24 | 11:20 | 38.92 |
10M | 1:57:07 | 11:43 | 38.61 |
Half | 2:36:22 | 11:56 | 37.95 |
20M | 4:05:54 | 12:18 | 38.24 |
Mara | 5:28:16 | 12:32 | 38.19 |
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