Fri 10th Jan 2020 at 12:00pm by Penky69
Run > Intervals
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Time
40:00
-
Miles 3.99
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Min/mi 10:02
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Pacing
82%
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WAVA
53.25
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Stride(cm)
93
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Cals
328
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Cadence
173
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BPM
156
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%MHR
91.3
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B/mi 1564
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Asc(m)
22
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 9:52(9:52/m) 151/164bpm 81cal 6.08/6.32mph
2) 0.01m - 3(9:46/m) 157/157bpm 6.14/5.89mph
3) 0.44m - 4:00(9:04/m) 170/183bpm 37cal 6.62/6.7mph
4) 0.01m - 6(14:27/m) 175/175bpm 4.15/6.53mph
5) 0m - 2(15:43/m) 174/174bpm 3.82/4.91mph
6) 0.13m - 2:00(15:37/m) 147/174bpm 15cal 3.84/4.63mph
7) 0.45m - 4:00(8:53/m) 165/175bpm 35cal 6.76/7.39mph
8) 0.12m - 2:00(16:16/m) 145/166bpm 14cal 3.69/6.72mph
9) 0.45m - 4:00(8:49/m) 162/174bpm 34cal 6.81/7.41mph
10) 0.12m - 2:00(16:29/m) 143/169bpm 13cal 3.64/6.72mph
11) 1m - 9:32(9:32/m) 157/164bpm 78cal 6.29/6.51mph
12) 0.26m - 2:26(9:21/m) 165/167bpm 21cal 6.42/6.55mph
===
1) 1m - 9:52(9:52/m) 151/164bpm 81cal 6.08/6.32mph
2) 0.01m - 3(9:46/m) 157/157bpm 6.14/5.89mph
3) 0.44m - 4:00(9:04/m) 170/183bpm 37cal 6.62/6.7mph
4) 0.01m - 6(14:27/m) 175/175bpm 4.15/6.53mph
5) 0m - 2(15:43/m) 174/174bpm 3.82/4.91mph
6) 0.13m - 2:00(15:37/m) 147/174bpm 15cal 3.84/4.63mph
7) 0.45m - 4:00(8:53/m) 165/175bpm 35cal 6.76/7.39mph
8) 0.12m - 2:00(16:16/m) 145/166bpm 14cal 3.69/6.72mph
9) 0.45m - 4:00(8:49/m) 162/174bpm 34cal 6.81/7.41mph
10) 0.12m - 2:00(16:29/m) 143/169bpm 13cal 3.64/6.72mph
11) 1m - 9:32(9:32/m) 157/164bpm 78cal 6.29/6.51mph
12) 0.26m - 2:26(9:21/m) 165/167bpm 21cal 6.42/6.55mph
9:52 3 4:00 6 2 2:00 4:00 2:00 4:00 2:00 9:32 2:26
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 40 | 40 | 10:40 | 115 95-137 | 1227 | 178 118-186 | 0/1 |
0.13 | 1:16 | 36 | 9:38 | 132 126-138 | 1271 | 185 184-186 | 0/0 |
0.19 | 1:53 | 37 | 9:57 | 148 131-157 | 1474 | 182 176-184 | 0/1 |
0.25 | 2:31 | 38 | 10:03 | 147 144-149 | 1476 | 178 176-182 | 0/0 |
0.31 | 3:08 | 37 | 9:55 | 145 144-148 | 1438 | 179 178-182 | 0/0 |
0.38 | 3:45 | 36 | 9:42 | 146 145-148 | 1415 | 182 182-184 | 1/0 |
0.44 | 4:21 | 36 | 9:44 | 150 145-152 | 1459 | 180 178-182 | 0/0 |
0.50 | 4:58 | 37 | 9:45 | 157 149-161 | 1530 | 179 176-182 | 1/0 |
0.56 | 5:34 | 36 | 9:43 | 160 157-162 | 1555 | 178 176-180 | 0/0 |
0.63 | 6:10 | 36 | 9:39 | 161 159-162 | 1554 | 180 178-182 | 0/0 |
0.69 | 6:47 | 37 | 9:47 | 163 161-164 | 1595 | 177 176-178 | 1/0 |
0.75 | 7:24 | 37 | 9:49 | 162 161-163 | 1591 | 177 176-178 | 0/0 |
0.81 | 8:00 | 36 | 9:40 | 162 160-163 | 1566 | 180 178-182 | 1/0 |
0.88 | 8:37 | 37 | 9:45 | 161 160-162 | 1570 | 176 176-178 | 1/0 |
0.94 | 9:13 | 37 | 9:47 | 163 161-163 | 1594 | 178 176-178 | 1/0 |
1.00 | 9:52 | 39 | 10:26 | 158 157-160 | 1649 | 175 174-178 | 1/0 |
1.06 | 10:25 | 33 | 8:44 | 160 157-164 | 1396 | 183 174-186 | 0/0 |
1.13 | 10:59 | 34 | 8:57 | 167 165-168 | 1495 | 182 180-184 | 0/2 |
1.19 | 11:32 | 34 | 8:57 | 169 168-170 | 1512 | 183 182-184 | 0/2 |
1.25 | 12:06 | 34 | 9:05 | 172 171-173 | 1562 | 183 182-184 | 0/0 |
1.31 | 12:41 | 34 | 9:10 | 173 172-174 | 1586 | 180 176-182 | 0/0 |
1.38 | 13:15 | 34 | 9:11 | 176 174-181 | 1615 | 182 182-182 | 0/0 |
1.44 | 13:50 | 35 | 9:18 | 176 173-181 | 1635 | 182 180-186 | 0/0 |
1.50 | 14:46 | 56 | 14:56 | 163 148-175 | 2434 | 140 122-182 | 0/0 |
1.56 | 15:44 | 58 | 15:35 | 140 135-148 | 2182 | 131 128-132 | 0/0 |
1.63 | 16:24 | 40 | 10:36 | 136 127-148 | 1441 | 166 124-190 | 0/0 |
1.69 | 16:57 | 33 | 8:51 | 155 145-164 | 1372 | 184 182-186 | 0/0 |
1.75 | 17:32 | 34 | 9:07 | 165 161-169 | 1503 | 183 180-184 | 2/0 |
1.81 | 18:05 | 33 | 8:48 | 172 171-175 | 1514 | 183 182-186 | 2/0 |
1.88 | 18:38 | 34 | 9:01 | 171 168-172 | 1542 | 183 182-186 | 0/0 |
1.94 | 19:11 | 33 | 8:47 | 171 170-172 | 1503 | 184 182-186 | 0/1 |
2.00 | 19:45 | 34 | 8:59 | 171 170-172 | 1537 | 184 182-184 | 0/1 |
2.06 | 20:31 | 46 | 12:23 | 164 157-172 | 2031 | 172 124-186 | 0/1 |
2.13 | 21:33 | 1:02 | 16:27 | 146 136-156 | 2401 | 126 124-128 | 0/1 |
2.19 | 22:18 | 45 | 11:56 | 134 127-143 | 1599 | 159 126-186 | 0/0 |
2.25 | 22:51 | 33 | 8:55 | 152 139-160 | 1354 | 184 182-186 | 0/1 |
2.31 | 23:25 | 34 | 9:04 | 161 159-163 | 1460 | 183 180-184 | 0/0 |
2.38 | 23:58 | 33 | 8:48 | 166 164-168 | 1461 | 183 182-184 | 0/0 |
2.44 | 24:30 | 32 | 8:27 | 169 168-171 | 1429 | 182 182-182 | 0/1 |
2.50 | 25:04 | 34 | 9:03 | 168 166-170 | 1520 | 181 178-182 | 0/1 |
2.56 | 25:37 | 33 | 8:56 | 168 166-170 | 1500 | 182 182-182 | 0/1 |
2.63 | 26:21 | 43 | 11:30 | 166 153-173 | 1910 | 167 126-182 | 0/0 |
2.69 | 27:20 | 59 | 15:50 | 140 132-150 | 2216 | 125 124-126 | 0/0 |
2.75 | 28:13 | 53 | 14:09 | 128 126-131 | 1812 | 142 118-174 | 1/0 |
2.81 | 28:50 | 37 | 9:59 | 139 135-146 | 1388 | 173 172-174 | 0/0 |
2.88 | 29:26 | 35 | 9:27 | 150 148-153 | 1417 | 173 172-176 | 1/0 |
2.94 | 30:01 | 36 | 9:29 | 157 153-159 | 1489 | 174 172-174 | 1/0 |
3.00 | 30:36 | 35 | 9:20 | 158 157-160 | 1475 | 174 172-176 | 0/0 |
3.06 | 31:13 | 36 | 9:38 | 158 157-160 | 1522 | 174 172-176 | 0/0 |
3.13 | 31:49 | 37 | 9:48 | 160 159-161 | 1569 | 173 172-174 | 0/0 |
3.19 | 32:26 | 37 | 9:45 | 161 159-162 | 1568 | 173 172-174 | 0/0 |
3.25 | 33:02 | 36 | 9:41 | 159 158-160 | 1540 | 174 174-174 | 0/1 |
3.31 | 33:37 | 35 | 9:21 | 161 160-162 | 1505 | 174 172-176 | 0/1 |
3.38 | 34:12 | 35 | 9:15 | 162 161-164 | 1498 | 174 172-174 | 0/0 |
3.44 | 34:47 | 35 | 9:19 | 161 159-162 | 1499 | 174 172-174 | 0/1 |
3.50 | 35:22 | 35 | 9:23 | 161 159-161 | 1511 | 174 172-176 | 0/0 |
3.56 | 35:59 | 37 | 9:45 | 161 158-163 | 1571 | 173 172-174 | 0/1 |
3.63 | 36:34 | 36 | 9:32 | 162 162-163 | 1544 | 174 172-176 | 0/0 |
3.69 | 37:11 | 37 | 9:45 | 161 159-162 | 1570 | 173 172-174 | 0/0 |
3.75 | 37:45 | 35 | 9:12 | 163 162-164 | 1500 | 173 172-174 | 0/0 |
3.81 | 38:20 | 34 | 9:09 | 164 164-165 | 1501 | 173 172-174 | 1/0 |
3.88 | 38:54 | 35 | 9:16 | 166 164-167 | 1538 | 173 172-174 | 1/0 |
3.94 | 39:30 | 36 | 9:34 | 166 165-167 | 1589 | 174 174-176 | 0/1 |
3.99 | 40:01 | 31 | 9:33 | 165 164-166 | 1575 | 174 172-176 | 0/0 |
Heart
156/181max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 22m,
Range 10m, Flat prediction 40:00
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
173 (190 max)
Stride Length: 93cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 85.5 | 179 | 3.6 | 34:12 | 9:25 |
Walk | 14.5 | 126 | 0.4 | 5:49 | 16:16 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:14 | 9:14 | 51.10 |
5km | 30:41 | 9:53 | 53.73 |
5M | 50:49 | 10:10 | 52.95 |
10km | 1:03:58 | 10:18 | 52.66 |
10M | 1:45:56 | 10:36 | 52.38 |
Half | 2:21:02 | 10:46 | 51.39 |
20M | 3:40:52 | 11:03 | 51.63 |
Mara | 4:54:03 | 11:13 | 51.35 |
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