Tue 14th Jan 2020 at 5:00pm by rupert bear
Run > Intervals
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Time
1:38:59
-
Miles 10.02
-
Min/mi 9:53
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Pacing
0%
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WAVA
57.12
-
Stride(cm)
89
-
Cals
922
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Cadence
183
-
BPM
116
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%MHR
73.1
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B/mi 1142
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Asc(m)
132
-
Surface
Road
Notes & Comments
5x4mins
(2mins out and 2min back on Morrison’s Road)
Splits Pace
6:52, 6:54, 6:58, 7:03, 6:51
(Includes delayed turn to blow whistle)
Split Summary
===
1) 1m - 9:08(9:08/m) 101/116bpm 81cal 6.57/8.1mph
2) 1m - 12:44(12:44/m) 91/116bpm 83cal 4.71/8.1mph
3) 1m - 8:38(8:38/m) 112/119bpm 87cal 6.95/7.37mph
4) 1m - 12:34(12:34/m) 106/145bpm 100cal 4.77/10.52mph
5) 0.53m - 4:56(9:15/m) 122/148bpm 57cal 6.48/11.29mph
6) 0.58m - 4:00(6:52/m) 135/146bpm 51cal 8.74/9.5mph
7) 0.04m - 1:59(53:16/m) 94/142bpm 10cal 1.13/8.81mph
8) 0.58m - 4:01(6:54/m) 135/148bpm 50cal 8.69/9.68mph
9) 0.04m - 2:07(52:29/m) 108/143bpm 15cal 1.14/8.89mph
10) 0.57m - 3:59(6:58/m) 137/148bpm 51cal 8.6/9.41mph
11) 0.04m - 1:58(52:28/m) 116/145bpm 17cal 1.14/8.87mph
12) 0.57m - 4:02(7:03/m) 140/158bpm 52cal 8.52/9.75mph
13) 0.06m - 2:01(36:01/m) 129/154bpm 22cal 1.67/8.81mph
14) 0.58m - 3:59(6:51/m) 142/154bpm 54cal 8.75/10.23mph
15) 1m - 10:42(10:42/m) 111/135bpm 72cal 5.6/8.97mph
16) 1m - 8:36(8:36/m) 122/139bpm 83cal 6.98/7.68mph
17) 0.43m - 3:36(8:27/m) 124/132bpm 37cal 7.1/9.77mph
(2mins out and 2min back on Morrison’s Road)
Splits Pace
6:52, 6:54, 6:58, 7:03, 6:51
(Includes delayed turn to blow whistle)
Split Summary
===
1) 1m - 9:08(9:08/m) 101/116bpm 81cal 6.57/8.1mph
2) 1m - 12:44(12:44/m) 91/116bpm 83cal 4.71/8.1mph
3) 1m - 8:38(8:38/m) 112/119bpm 87cal 6.95/7.37mph
4) 1m - 12:34(12:34/m) 106/145bpm 100cal 4.77/10.52mph
5) 0.53m - 4:56(9:15/m) 122/148bpm 57cal 6.48/11.29mph
6) 0.58m - 4:00(6:52/m) 135/146bpm 51cal 8.74/9.5mph
7) 0.04m - 1:59(53:16/m) 94/142bpm 10cal 1.13/8.81mph
8) 0.58m - 4:01(6:54/m) 135/148bpm 50cal 8.69/9.68mph
9) 0.04m - 2:07(52:29/m) 108/143bpm 15cal 1.14/8.89mph
10) 0.57m - 3:59(6:58/m) 137/148bpm 51cal 8.6/9.41mph
11) 0.04m - 1:58(52:28/m) 116/145bpm 17cal 1.14/8.87mph
12) 0.57m - 4:02(7:03/m) 140/158bpm 52cal 8.52/9.75mph
13) 0.06m - 2:01(36:01/m) 129/154bpm 22cal 1.67/8.81mph
14) 0.58m - 3:59(6:51/m) 142/154bpm 54cal 8.75/10.23mph
15) 1m - 10:42(10:42/m) 111/135bpm 72cal 5.6/8.97mph
16) 1m - 8:36(8:36/m) 122/139bpm 83cal 6.98/7.68mph
17) 0.43m - 3:36(8:27/m) 124/132bpm 37cal 7.1/9.77mph
9:08 12:44 8:38 12:34 4:56 4:00 1:59 4:01 2:07 3:59 1:58 4:02 2:01 3:59 10:42 8:36 3:36
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:14 | 1:14 | 9:54 | 95 83-108 | 941 | 186 182-192 | 1/0 |
0.25 | 2:24 | 1:10 | 9:19 | 101 99-104 | 941 | 185 182-192 | 2/1 |
0.38 | 3:37 | 1:13 | 9:41 | 99 97-100 | 959 | 184 170-192 | 2/0 |
0.50 | 4:44 | 1:08 | 9:01 | 103 98-107 | 929 | 184 176-194 | 0/3 |
0.63 | 5:45 | 1:00 | 8:03 | 107 105-109 | 862 | 186 182-194 | 3/3 |
0.75 | 6:46 | 1:01 | 8:09 | 109 106-113 | 888 | 186 184-190 | 1/3 |
0.88 | 7:55 | 1:09 | 9:16 | 109 104-115 | 1010 | 185 180-190 | 1/2 |
1.00 | 10:19 | 2:24 +1:11 | 19:09 | 90 74-110 | 1724 | 177 120-192 | 1/1 |
1.13 | 17:23 | 7:04 +2:25 | 56:33 | 77 58-100 | 4355 | 167 118-186 | 0/0 |
1.25 | 18:44 | 1:20 | 10:43 | 103 98-109 | 1104 | 183 178-188 | 1/1 |
1.38 | 19:49 | 1:05 | 8:40 | 103 100-105 | 892 | 183 180-186 | 1/1 |
1.50 | 20:54 | 1:05 | 8:41 | 104 99-112 | 903 | 184 180-188 | 2/1 |
1.63 | 22:00 | 1:07 | 8:52 | 108 106-112 | 958 | 184 178-190 | 1/3 |
1.75 | 23:08 | 1:08 | 9:05 | 104 101-106 | 945 | 184 180-194 | 1/0 |
1.88 | 24:17 | 1:09 | 9:11 | 106 99-115 | 974 | 182 180-188 | 0/1 |
2.00 | 25:28 | 1:10 | 9:24 | 104 102-106 | 978 | 182 178-186 | 1/1 |
2.13 | 26:36 | 1:08 | 9:03 | 106 105-108 | 959 | 184 180-188 | 1/0 |
2.25 | 27:41 | 1:06 | 8:46 | 109 106-112 | 955 | 186 182-194 | 1/1 |
2.38 | 28:46 | 1:05 | 8:38 | 109 108-111 | 941 | 185 180-188 | 1/1 |
2.50 | 29:51 | 1:04 | 8:35 | 112 110-115 | 962 | 185 182-188 | 0/1 |
2.63 | 30:54 | 1:03 | 8:27 | 115 113-117 | 971 | 184 180-194 | 2/3 |
2.75 | 32:00 | 1:06 | 8:51 | 116 111-119 | 1026 | 184 180-192 | 0/1 |
2.88 | 33:02 | 1:01 | 8:12 | 113 111-116 | 926 | 185 182-188 | 0/1 |
3.00 | 34:06 | 1:04 | 8:33 | 113 112-115 | 965 | 187 184-196 | 1/1 |
3.13 | 35:09 | 1:03 | 8:27 | 115 113-116 | 972 | 186 184-194 | 1/1 |
3.25 | 36:18 | 1:09 | 9:11 | 114 113-116 | 1047 | 184 180-188 | 1/1 |
3.38 | 37:19 | 1:01 | 8:05 | 118 115-120 | 953 | 185 182-188 | 1/2 |
3.50 | 1:01:42 | 24:24 +24:20 | 3:15:09 | 95 77-118 | 18539 | 186 174-194 | 1/1 |
3.63 | 1:06:38 | 4:56 | 39:26 | 96 75-125 | 3785 | 147 84-186 | 2/1 |
3.75 | 1:08:14 | 1:36 | 12:50 | 117 104-144 | 1502 | 166 152-174 | 1/0 |
3.88 | 1:09:41 | 1:27 | 11:37 | 109 102-115 | 1267 | 163 92-196 | 3/2 |
4.00 | 1:11:00 | 1:18 | 10:28 | 110 108-112 | 1151 | 181 170-208 | 1/1 |
4.13 | 1:12:14 | 1:15 | 9:56 | 121 109-146 | 1202 | 166 120-188 | 1/0 |
4.25 | 1:13:18 | 1:03 | 8:27 | 121 113-127 | 1023 | 181 174-188 | 0/1 |
4.38 | 1:14:20 | 1:02 | 8:15 | 124 122-127 | 1023 | 185 180-202 | 4/2 |
4.50 | 1:15:20 | 1:01 | 8:05 | 128 124-132 | 1034 | 186 180-194 | 1/3 |
4.63 | 1:18:11 | 2:51 +1:43 | 22:48 | 112 90-134 | 2554 | 184 120-202 | 1/0 |
4.75 | 1:19:06 | 54 | 7:14 | 138 135-142 | 999 | 193 190-198 | 2/0 |
4.88 | 1:20:00 | 54 | 7:13 | 140 138-141 | 1010 | 189 186-194 | 0/3 |
5.00 | 1:20:51 | 51 | 6:49 | 142 139-145 | 968 | 191 188-200 | 3/3 |
5.13 | 1:21:53 | 1:02 | 8:14 | 141 132-146 | 1161 | 183 118-198 | 1/3 |
5.25 | 1:24:11 | 2:18 | 18:24 | 100 78-128 | 1840 | 191 120-200 | 1/1 |
5.38 | 1:25:06 | 56 | 7:26 | 136 128-143 | 1010 | 193 190-198 | 2/0 |
5.50 | 1:26:03 | 56 | 7:31 | 144 140-148 | 1083 | 189 182-196 | 0/3 |
5.63 | 1:26:54 | 52 | 6:53 | 145 143-146 | 999 | 192 188-202 | 3/3 |
5.75 | 1:28:09 | 1:14 | 9:54 | 134 107-147 | 1328 | 182 120-194 | 1/3 |
5.88 | 1:30:21 | 2:12 | 17:36 | 109 86-134 | 1919 | 186 120-198 | 1/1 |
6.00 | 1:31:19 | 58 | 7:47 | 138 132-143 | 1073 | 192 190-202 | 3/1 |
6.13 | 1:32:15 | 56 | 7:26 | 141 139-143 | 1049 | 190 180-194 | 3/2 |
6.25 | 1:33:05 | 50 | 6:39 | 146 145-146 | 971 | 192 190-194 | 1/4 |
6.38 | 1:35:14 | 2:09 | 17:12 | 127 103-147 | 2184 | 174 120-198 | 1/2 |
6.50 | 1:36:30 | 1:17 | 10:13 | 112 91-135 | 1143 | 195 192-198 | 2/0 |
6.63 | 1:37:23 | 53 | 7:01 | 142 137-148 | 997 | 192 190-194 | 2/2 |
6.75 | 1:38:18 | 55 | 7:23 | 147 145-149 | 1087 | 190 184-192 | 4/0 |
6.87 | 1:39:09 | 51 | 6:47 | 151 145-158 | 1025 | 192 190-198 | 1/3 |
7.00 | 1:41:15 | 2:06 | 16:49 | 138 109-155 | 2320 | 167 118-196 | 1/1 |
7.12 | 1:42:31 | 1:16 | 10:05 | 123 105-138 | 1241 | 187 120-204 | 3/1 |
7.25 | 1:43:24 | 53 | 7:02 | 144 140-147 | 1013 | 194 192-198 | 2/3 |
7.37 | 1:44:18 | 54 | 7:09 | 148 144-149 | 1059 | 192 190-194 | 4/1 |
7.50 | 1:45:06 | 49 | 6:30 | 150 148-153 | 974 | 196 194-208 | 1/4 |
7.62 | 1:49:25 | 4:18 +1:52 | 34:26 | 110 70-150 | 3788 | 187 120-202 | 1/1 |
7.75 | 1:50:47 | 1:23 | 11:02 | 119 110-127 | 1314 | 186 184-188 | 4/1 |
7.87 | 1:51:59 | 1:11 | 9:31 | 123 121-125 | 1171 | 185 182-188 | 1/3 |
8.00 | 1:53:03 | 1:04 | 8:33 | 121 112-126 | 1035 | 186 184-188 | 2/1 |
8.12 | 1:54:15 | 1:12 | 9:35 | 103 93-113 | 987 | 185 176-194 | 1/1 |
8.25 | 1:55:23 | 1:08 | 9:03 | 116 108-125 | 1050 | 184 182-186 | 0/2 |
8.37 | 1:56:26 | 1:03 | 8:27 | 111 89-126 | 939 | 187 184-194 | 4/3 |
8.50 | 1:57:25 | 59 | 7:52 | 100 83-121 | 786 | 187 184-194 | 1/2 |
8.62 | 2:03:09 | 5:44 +4:40 | 45:48 | 110 85-127 | 5039 | 171 120-192 | 1/2 |
8.75 | 2:04:28 | 1:19 | 10:35 | 131 123-139 | 1387 | 185 182-186 | 1/1 |
8.87 | 2:05:29 | 1:01 | 8:09 | 125 123-126 | 1018 | 187 184-192 | 1/1 |
9.00 | 2:06:31 | 1:02 | 8:17 | 124 120-126 | 1027 | 186 182-190 | 1/2 |
9.12 | 2:07:36 | 1:05 | 8:38 | 118 103-126 | 1019 | 185 178-194 | 1/2 |
9.25 | 2:08:41 | 1:05 | 8:44 | 113 101-124 | 987 | 187 184-190 | 1/0 |
9.37 | 2:09:50 | 1:08 | 9:07 | 124 122-127 | 1130 | 186 184-190 | 0/1 |
9.50 | 2:10:49 | 59 | 7:54 | 124 118-128 | 980 | 188 184-196 | 1/2 |
9.62 | 2:11:48 | 59 | 7:55 | 125 122-126 | 990 | 186 184-194 | 1/1 |
9.75 | 2:12:51 | 1:02 | 8:18 | 124 121-126 | 1029 | 188 186-190 | 1/2 |
9.87 | 2:13:55 | 1:05 | 8:38 | 122 120-123 | 1053 | 188 184-190 | 1/0 |
10.00 | 2:15:00 | 1:05 | 8:37 | 126 123-132 | 1087 | 186 180-192 | 0/1 |
10.02 | 2:15:09 | 9 | 9:08 | 126 126-126 | 1151 | 186 186-186 | 0/0 |
Heart
116/158max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 132m,
Range 6m, Flat prediction 1:38:59
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
183 (208 max)
Stride Length: 89cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 66.3 | 186 | 9.9 | 1:27:32 | 9:28 |
Walk | 28.6 | 118 | 0.1 | 40:25 | 5:07:40 |
Still | 0.8 | - | - | 1:11 | - |
Pause | 4.3 | - | - | 6:00 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:24 | 8:24 | 57.91 |
5km | 28:17 | 9:06 | 58.65 |
5M | 47:03 | 9:25 | 57.74 |
10km | 59:22 | 9:33 | 57.30 |
10M | 1:38:46 | 9:53 | 57.10 |
Half | 2:11:52 | 10:04 | 56.25 |
20M | 3:27:22 | 10:22 | 56.69 |
Mara | 4:36:50 | 10:34 | 56.62 |
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