Wed 8th Jan 2020 at 3:00pm by Alex B
Run > Intervals
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Time
1:00:23
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Miles 6.77
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Min/mi 8:55
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Pacing
86%
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WAVA
53.02
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Stride(cm)
110
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Cals
762
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Cadence
163
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BPM
151
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%MHR
81
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B/mi 1344
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Asc(m)
59
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Surface
Road
Notes & Comments
8*600m with 400m recoveries, then 2 mile jog home
Split Summary
===
1) 0.03m - 17(9:01/m) 136/139bpm 3cal 6.65/0mph
2) 0.37m - 2:56(7:56/m) 152/159bpm 41cal 7.56/0mph
3) 0.25m - 2:20(9:20/m) 142/159bpm 30cal 6.43/0mph
4) 0.37m - 2:52(7:45/m) 155/167bpm 40cal 7.75/0mph
5) 0.25m - 2:28(9:54/m) 141/160bpm 31cal 6.06/0mph
6) 0.37m - 2:50(7:39/m) 154/164bpm 39cal 7.85/0mph
7) 0.25m - 2:26(9:42/m) 144/165bpm 31cal 6.18/0mph
8) 0.37m - 2:52(7:44/m) 155/165bpm 40cal 7.75/0mph
9) 0.25m - 2:28(9:52/m) 145/163bpm 31cal 6.08/0mph
10) 0.37m - 2:45(7:25/m) 158/168bpm 39cal 8.1/0mph
11) 0.05m - 33(12:15/m) 162/165bpm 7cal 4.9/0mph
12) 0.37m - 2:53(7:48/m) 159/167bpm 41cal 7.68/0mph
13) 0.25m - 2:29(9:56/m) 152/166bpm 33cal 6.04/0mph
14) 0.37m - 2:47(7:33/m) 162/175bpm 41cal 7.95/0mph
15) 0.25m - 2:30(10:02/m) 163/173bpm 37cal 5.98/0mph
16) 0.37m - 2:45(7:26/m) 162/169bpm 40cal 8.08/0mph
17) 2.23m - 22:12(9:57/m) 146/168bpm 238cal 6.03/0mph
Split Summary
===
1) 0.03m - 17(9:01/m) 136/139bpm 3cal 6.65/0mph
2) 0.37m - 2:56(7:56/m) 152/159bpm 41cal 7.56/0mph
3) 0.25m - 2:20(9:20/m) 142/159bpm 30cal 6.43/0mph
4) 0.37m - 2:52(7:45/m) 155/167bpm 40cal 7.75/0mph
5) 0.25m - 2:28(9:54/m) 141/160bpm 31cal 6.06/0mph
6) 0.37m - 2:50(7:39/m) 154/164bpm 39cal 7.85/0mph
7) 0.25m - 2:26(9:42/m) 144/165bpm 31cal 6.18/0mph
8) 0.37m - 2:52(7:44/m) 155/165bpm 40cal 7.75/0mph
9) 0.25m - 2:28(9:52/m) 145/163bpm 31cal 6.08/0mph
10) 0.37m - 2:45(7:25/m) 158/168bpm 39cal 8.1/0mph
11) 0.05m - 33(12:15/m) 162/165bpm 7cal 4.9/0mph
12) 0.37m - 2:53(7:48/m) 159/167bpm 41cal 7.68/0mph
13) 0.25m - 2:29(9:56/m) 152/166bpm 33cal 6.04/0mph
14) 0.37m - 2:47(7:33/m) 162/175bpm 41cal 7.95/0mph
15) 0.25m - 2:30(10:02/m) 163/173bpm 37cal 5.98/0mph
16) 0.37m - 2:45(7:26/m) 162/169bpm 40cal 8.08/0mph
17) 2.23m - 22:12(9:57/m) 146/168bpm 238cal 6.03/0mph
17 2:56 2:20 2:52 2:28 2:50 2:26 2:52 2:28 2:45 33 2:53 2:29 2:47 2:30 2:45 22:12
Pin Map |
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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 | 33 | 33 | 8:42 | 138 135-141 | 1200 | 164 160-170 | 0/0 |
0.13 | 1:03 | 30 | 8:07 | 150 143-152 | 1218 | 166 164-168 | 1/0 |
0.19 | 1:34 | 31 | 8:13 | 153 152-154 | 1257 | 166 164-168 | 1/0 |
0.25 | 2:04 | 30 | 7:59 | 154 152-155 | 1229 | 167 166-168 | 0/1 |
0.31 | 2:32 | 28 | 7:33 | 155 153-156 | 1170 | 170 168-174 | 0/2 |
0.38 | 3:01 | 29 | 7:42 | 156 154-159 | 1202 | 168 166-170 | 0/1 |
0.44 | 3:34 | 33 | 8:42 | 157 151-159 | 1367 | 165 160-168 | 1/0 |
0.50 | 4:10 | 36 | 9:42 | 144 140-147 | 1396 | 161 160-162 | 0/0 |
0.56 | 4:44 | 34 | 9:09 | 139 136-142 | 1272 | 160 158-162 | 1/0 |
0.63 | 5:20 | 36 | 9:28 | 135 133-136 | 1278 | 161 160-162 | 0/0 |
0.69 | 5:50 | 30 | 8:07 | 136 132-146 | 1103 | 165 162-170 | 0/1 |
0.75 | 6:18 | 28 | 7:23 | 152 148-155 | 1123 | 170 168-172 | 0/0 |
0.81 | 6:47 | 29 | 7:43 | 156 153-162 | 1204 | 170 168-170 | 0/0 |
0.88 | 7:16 | 29 | 7:51 | 159 156-167 | 1249 | 168 166-170 | 1/0 |
0.94 | 7:49 | 32 | 8:39 | 157 156-161 | 1359 | 167 158-170 | 1/0 |
1.00 | 8:16 | 27 | 7:14 | 157 154-159 | 1136 | 168 166-170 | 0/1 |
1.06 | 8:50 | 34 | 9:04 | 158 156-160 | 1433 | 164 158-172 | 0/0 |
1.13 | 9:29 | 39 | 10:17 | 144 137-159 | 1480 | 160 158-162 | 1/0 |
1.19 | 10:05 | 36 | 9:44 | 136 134-138 | 1323 | 161 160-162 | 0/0 |
1.25 | 10:42 | 37 | 9:45 | 134 132-136 | 1306 | 161 160-162 | 1/0 |
1.31 | 11:13 | 32 | 8:27 | 136 132-145 | 1150 | 165 160-172 | 0/1 |
1.38 | 11:42 | 29 | 7:36 | 149 144-153 | 1132 | 169 168-172 | 0/0 |
1.44 | 12:11 | 29 | 7:42 | 154 153-156 | 1186 | 169 168-170 | 0/0 |
1.50 | 12:39 | 28 | 7:33 | 157 156-161 | 1186 | 170 170-172 | 0/0 |
1.56 | 13:08 | 29 | 7:49 | 159 157-161 | 1242 | 169 168-170 | 2/0 |
1.63 | 13:36 | 28 | 7:22 | 162 160-164 | 1195 | 170 168-170 | 1/0 |
1.69 | 14:11 | 35 | 9:20 | 161 159-165 | 1504 | 165 160-172 | 0/0 |
1.75 | 14:47 | 37 | 9:44 | 153 142-161 | 1489 | 161 160-162 | 0/0 |
1.81 | 15:23 | 36 | 9:37 | 137 134-143 | 1316 | 160 160-160 | 0/1 |
1.88 | 16:00 | 36 | 9:39 | 132 131-134 | 1273 | 160 158-162 | 0/0 |
1.94 | 16:32 | 32 | 8:32 | 135 132-142 | 1153 | 165 158-172 | 0/0 |
2.00 | 17:01 | 30 | 7:53 | 150 142-155 | 1182 | 169 166-172 | 0/1 |
2.06 | 17:31 | 29 | 7:52 | 156 154-159 | 1226 | 168 166-170 | 1/0 |
2.13 | 18:00 | 29 | 7:45 | 161 158-163 | 1247 | 170 168-172 | 0/0 |
2.19 | 18:26 | 27 | 7:07 | 162 161-165 | 1153 | 170 168-172 | 0/0 |
2.25 | 18:56 | 29 | 7:46 | 163 161-165 | 1265 | 170 168-172 | 0/1 |
2.31 | 19:32 | 37 | 9:47 | 161 158-163 | 1574 | 163 158-172 | 0/2 |
2.38 | 20:09 | 37 | 9:48 | 148 139-161 | 1449 | 161 160-164 | 0/0 |
2.44 | 20:46 | 37 | 9:52 | 138 133-141 | 1361 | 160 160-162 | 0/0 |
2.50 | 21:22 | 36 | 9:43 | 136 132-138 | 1322 | 161 160-162 | 0/0 |
2.56 | 21:51 | 29 | 7:38 | 138 132-145 | 1053 | 167 160-172 | 1/0 |
2.63 | 22:19 | 28 | 7:25 | 151 145-157 | 1120 | 171 170-172 | 0/1 |
2.69 | 22:46 | 27 | 7:14 | 158 156-161 | 1142 | 171 170-172 | 0/0 |
2.75 | 23:14 | 28 | 7:26 | 164 159-166 | 1218 | 171 170-172 | 0/1 |
2.81 | 23:43 | 29 | 7:43 | 164 163-165 | 1265 | 171 170-172 | 1/0 |
2.88 | 24:10 | 28 | 7:24 | 166 164-168 | 1229 | 172 170-174 | 1/0 |
2.94 | 24:57 | 46 | 12:20 | 162 159-167 | 1999 | 162 156-172 | 0/0 |
3.00 | 25:25 | 28 | 7:35 | 155 149-167 | 1177 | 170 164-172 | 0/1 |
3.06 | 25:54 | 28 | 7:34 | 155 150-157 | 1174 | 170 168-172 | 0/0 |
3.13 | 26:23 | 30 | 7:52 | 157 156-160 | 1236 | 170 168-172 | 1/0 |
3.19 | 26:53 | 30 | 7:52 | 162 160-164 | 1275 | 170 168-172 | 1/0 |
3.25 | 27:22 | 29 | 7:49 | 161 158-163 | 1259 | 171 170-172 | 0/0 |
3.31 | 27:54 | 32 | 8:40 | 163 162-166 | 1412 | 168 158-172 | 0/1 |
3.38 | 28:32 | 38 | 10:08 | 161 158-165 | 1632 | 160 158-162 | 0/0 |
3.44 | 29:10 | 37 | 9:54 | 160 155-161 | 1584 | 161 160-166 | 0/1 |
3.50 | 29:46 | 36 | 9:42 | 142 136-156 | 1378 | 162 160-166 | 0/0 |
3.56 | 30:20 | 34 | 9:05 | 138 136-141 | 1255 | 162 160-170 | 2/0 |
3.63 | 30:48 | 28 | 7:29 | 150 142-157 | 1122 | 170 168-172 | 1/0 |
3.69 | 31:17 | 29 | 7:40 | 160 157-163 | 1226 | 171 168-172 | 0/1 |
3.75 | 31:45 | 28 | 7:31 | 163 161-165 | 1226 | 171 170-172 | 0/0 |
3.81 | 32:13 | 28 | 7:28 | 166 165-167 | 1240 | 171 170-172 | 0/0 |
3.88 | 32:42 | 28 | 7:35 | 169 166-174 | 1283 | 171 170-172 | 0/0 |
3.94 | 33:17 | 36 | 9:33 | 172 169-175 | 1644 | 166 142-172 | 0/1 |
4.00 | 33:53 | 36 | 9:36 | 164 156-170 | 1574 | 161 160-164 | 1/0 |
4.06 | 34:30 | 37 | 9:46 | 161 160-162 | 1572 | 161 160-162 | 0/0 |
4.13 | 35:06 | 36 | 9:35 | 160 160-161 | 1533 | 160 160-162 | 0/0 |
4.19 | 35:41 | 35 | 9:27 | 161 157-168 | 1522 | 162 160-172 | 0/0 |
4.25 | 36:07 | 26 | 6:53 | 152 144-158 | 1046 | 170 170-172 | 0/0 |
4.31 | 36:36 | 29 | 7:38 | 159 157-163 | 1213 | 171 170-172 | 0/1 |
4.38 | 37:04 | 28 | 7:25 | 163 159-165 | 1209 | 171 170-172 | 0/2 |
4.44 | 37:32 | 28 | 7:35 | 166 163-167 | 1259 | 170 170-172 | 0/0 |
4.50 | 38:00 | 28 | 7:20 | 167 165-168 | 1226 | 171 170-174 | 0/0 |
4.56 | 38:38 | 38 | 10:14 | 167 162-169 | 1708 | 162 126-174 | 0/0 |
4.62 | 39:16 | 38 | 10:07 | 163 159-165 | 1648 | 161 158-164 | 0/0 |
4.69 | 39:53 | 37 | 9:49 | 161 160-162 | 1580 | 161 160-162 | 0/1 |
4.75 | 40:29 | 37 | 9:50 | 161 159-161 | 1583 | 160 158-162 | 0/0 |
4.81 | 41:06 | 36 | 9:38 | 161 159-162 | 1550 | 161 160-162 | 2/0 |
4.87 | 41:42 | 37 | 9:45 | 161 159-162 | 1569 | 161 158-166 | 1/0 |
4.94 | 42:20 | 38 | 10:13 | 161 159-162 | 1644 | 160 158-162 | 0/1 |
5.00 | 42:57 | 36 | 9:39 | 159 159-161 | 1533 | 159 158-160 | 0/0 |
5.06 | 43:33 | 36 | 9:37 | 160 159-160 | 1539 | 159 158-160 | 0/0 |
5.12 | 44:10 | 38 | 10:02 | 160 159-160 | 1605 | 160 158-160 | 0/0 |
5.19 | 44:48 | 38 | 10:10 | 156 147-162 | 1586 | 159 152-162 | 0/1 |
5.25 | 45:26 | 37 | 9:58 | 147 135-156 | 1466 | 159 158-160 | 1/0 |
5.31 | 46:05 | 39 | 10:29 | 137 134-139 | 1436 | 155 84-162 | 1/0 |
5.38 | 46:43 | 38 | 10:13 | 140 137-144 | 1430 | 158 158-160 | 1/0 |
5.44 | 47:21 | 37 | 9:55 | 141 138-144 | 1399 | 158 156-160 | 0/1 |
5.50 | 47:56 | 36 | 9:34 | 140 138-143 | 1340 | 159 158-162 | 1/0 |
5.56 | 48:32 | 36 | 9:35 | 141 140-145 | 1352 | 160 158-162 | 1/0 |
5.63 | 49:08 | 36 | 9:33 | 141 138-144 | 1347 | 159 158-162 | 0/1 |
5.69 | 49:44 | 35 | 9:24 | 139 135-142 | 1307 | 159 156-160 | 0/2 |
5.75 | 50:19 | 35 | 9:28 | 135 134-137 | 1278 | 160 158-162 | 0/0 |
5.81 | 50:58 | 39 | 10:24 | 138 136-141 | 1435 | 159 158-160 | 2/0 |
5.88 | 51:36 | 38 | 10:11 | 140 138-143 | 1425 | 159 158-160 | 0/1 |
5.94 | 52:17 | 41 | 10:51 | 143 142-144 | 1552 | 159 158-160 | 1/0 |
6.00 | 53:03 | 46 | 12:12 | 139 137-142 | 1697 | 158 122-166 | 0/2 |
6.06 | 53:37 | 34 | 9:06 | 135 128-141 | 1228 | 162 160-164 | 0/2 |
6.13 | 54:14 | 37 | 9:52 | 135 130-137 | 1331 | 160 158-164 | 1/0 |
6.19 | 55:01 | 47 | 12:36 | 137 135-138 | 1726 | 157 152-162 | 1/0 |
6.25 | 55:43 | 42 | 11:11 | 139 137-146 | 1555 | 157 154-160 | 1/0 |
6.31 | 56:19 | 36 | 9:33 | 144 142-148 | 1374 | 158 156-160 | 0/0 |
6.38 | 56:55 | 37 | 9:45 | 141 140-143 | 1376 | 158 156-160 | 1/0 |
6.44 | 57:33 | 37 | 9:57 | 143 141-146 | 1424 | 158 158-160 | 2/0 |
6.50 | 58:08 | 35 | 9:27 | 143 138-144 | 1352 | 160 160-162 | 0/1 |
6.56 | 58:41 | 33 | 8:51 | 139 138-141 | 1229 | 161 160-162 | 0/2 |
6.63 | 59:17 | 36 | 9:33 | 140 137-143 | 1336 | 159 154-162 | 1/0 |
6.69 | 59:51 | 34 | 9:00 | 140 138-142 | 1260 | 161 158-162 | 1/0 |
6.75 | 1:00:27 | 36 | 9:42 | 140 138-144 | 1357 | 159 158-162 | 1/0 |
6.76 | 1:00:35 | 8 | 10:17 | 144 144-144 | 1482 | 159 158-160 | 0/0 |
Heart
151/175max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 59m,
Range 10m, Flat prediction 1:00:23
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
163 (174 max)
Stride Length: 110cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.3 | 163 | 6.7 | 1:00:11 | 8:55 |
Walk | 0.6 | 123 | 0 | 23 | 21:17 |
Still | 0.0 | - | - | 1 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:18 | 7:18 | 57.90 |
5km | 25:33 | 8:13 | 56.28 |
5M | 43:12 | 8:38 | 54.17 |
10km | 54:56 | 8:50 | 53.19 |
10M | 1:32:54 | 9:17 | 51.97 |
Half | 2:05:12 | 9:33 | 50.62 |
20M | 3:19:47 | 9:59 | 50.26 |
Mara | 4:29:13 | 10:17 | 49.74 |
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