Tue 14th Jan 2020 at 7:00pm by Oscar the Grouch

Run > Intervals

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Time
33:16
Miles
3.26
Min/mi
10:12
Pacing
5%
WAVA
45.11
Stride(cm)
87
Cals
404
Cadence
180
BPM
148
%MHR
78.8
B/mi
1512
Asc(m)
31
Surface
Track

Notes & Comments

400,500,400

600, 400, 600
800, 300, 800
(90 seconds/3 minutes)

Split Summary
===
1) 0.25m - 1:39(6:35/m) 113/142bpm 13cal 9.11/9.39mph
2) 0.08m - 1:23(16:21/m) 124/142bpm 15cal 3.67/9.29mph
3) 0.33m - 1:51(5:36/m) 139/170bpm 22cal 10.72/11.75mph
4) 0.01m - 1:31(1:44:26/m) 133/148bpm 18cal 0.57/10.31mph
5) 0.25m - 1:32(6:10/m) 148/171bpm 19cal 9.72/10.87mph
6) 0.02m - 2:46(2:22:15/m) 122/161bpm 25cal 0.42/9.64mph
7) 0.38m - 2:19(6:10/m) 151/170bpm 29cal 9.73/10.44mph
8) 0.01m - 1:33(1:47:07/m) 150/178bpm 20cal 0.56/9.64mph
9) 0.25m - 1:24(5:31/m) 159/185bpm 19cal 10.86/12.19mph
10) 0.02m - 1:21(1:29:31/m) 153/171bpm 18cal 0.67/11.08mph
11) 0.38m - 2:18(6:07/m) 165/176bpm 33cal 9.81/10.44mph
12) 0.02m - 3:02(3:09:36/m) 131/173bpm 26cal 0.32/9.73mph
13) 0.5m - 3:10(6:24/m) 165/180bpm 45cal 9.37/9.87mph
14) 0.05m - 1:40(30:20/m) 152/167bpm 22cal 1.98/9.39mph
15) 0.19m - 54(4:50/m) 146/172bpm 9cal 12.43/14.36mph
16) 0.03m - 1:34(1:00:47/m) 155/168bpm 22cal 0.99/13.17mph
17) 0.49m - 3:17(6:41/m) 167/182bpm 49cal 8.99/10mph
18) 0m - 2(5:50/m) 166/166bpm 10.28/9mph

1:39 1:23 1:51 1:31 1:32 2:46 2:19 1:33 1:24 1:21 2:18 3:02 3:10 1:40 54 1:34 3:17 2

Pin Map

0mi in 0

Pace

19%

40%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	25	25	6:48	91 63-116	618	171 126-178	0/1
0.13	50	24	6:24	119 114-123	762	172 170-174	1/0
0.19	1:14	25	6:33	118 113-123	773	177 174-178	0/1
0.25	1:38	24	6:29	136 125-142	883	176 174-178	0/0
0.31	2:26	48	12:48	128 112-142	1638	137 124-172	0/0
0.38	3:14	48	12:46	116 110-127	1480	161 120-198	1/0
0.44	3:36	21	5:41	117 103-131	665	196 194-198	0/0
0.50	3:55	20	5:12	160 136-170	833	196 194-198	2/1
0.56	4:16	21	5:38	149 142-157	840	193 190-194	0/0
0.63	4:37	21	5:38	145 143-146	818	187 180-190	0/1
0.69	6:21	1:44	27:42	129 108-148	3572	177 176-182	0/0
0.75	6:48	27	7:13	134 113-148	967	182 178-188	1/1
0.81	7:11	22	5:58	154 148-159	919	186 180-196	0/0
0.88	7:34	24	6:19	160 153-169	1012	183 180-186	0/1
0.94	8:32	57	15:16	158 151-162	2413	175 174-178	0/0
1.00	11:01	2:30	39:57	118 94-148	4713	181 172-186	1/1
1.06	11:23	22	5:53	148 136-159	870	186 182-188	1/0
1.13	11:46	22	5:57	162 153-169	965	185 182-188	0/1
1.19	12:08	22	5:59	165 159-170	986	182 178-186	1/0
1.25	12:32	24	6:19	159 155-162	1005	178 178-180	0/1
1.31	12:56	24	6:19	159 158-161	1005	180 178-184	1/0
1.38	14:47	1:51	29:37	147 114-178	4353	174 124-204	0/1
1.44	15:07	20	5:22	156 135-169	838	205 198-206	1/0
1.50	15:27	20	5:27	170 167-174	926	193 184-198	0/0
1.56	15:47	20	5:22	175 166-185	940	184 182-186	1/1
1.63	17:26	1:39	26:21	146 120-170	3846	181 176-184	0/0
1.69	17:49	23	6:04	151 138-163	917	181 178-182	0/1
1.75	18:11	22	5:55	167 165-169	987	182 180-182	0/0
1.81	18:34	23	6:04	167 159-174	1014	182 182-184	1/1
1.88	18:56	22	5:55	175 174-175	1036	179 178-182	0/0
1.94	19:19	23	6:13	175 173-176	1089	180 176-182	0/1
2.00	22:11	2:51	45:41	136 101-175	6214	156 124-178	0/0
2.06	23:03	52	13:59	137 113-156	1916	177 172-182	1/1
2.13	23:28	24	6:30	160 157-163	1039	181 178-184	0/0
2.19	23:52	24	6:24	164 156-172	1049	180 178-182	0/1
2.25	24:14	23	6:02	175 172-179	1055	178 176-182	0/0
2.31	24:37	23	6:13	177 174-178	1100	179 178-180	1/1
2.38	25:01	24	6:19	175 173-177	1106	178 176-180	0/0
2.44	25:28	26	7:04	168 162-172	1186	178 176-180	1/1
2.50	26:01	33	8:55	166 165-167	1481	165 112-178	0/0
2.56	27:20	1:19	21:01	143 126-163	3006	131 112-198	1/0
2.63	27:50	31	8:08	128 120-134	1042	220 218-224	0/0
2.69	28:10	19	5:07	158 134-172	808	209 204-214	0/1
2.75	28:42	32	8:34	162 156-169	1388	186 124-208	0/0
2.81	30:17	1:35	25:18	147 132-162	3720	157 122-178	0/1
2.88	30:41	24	6:31	162 150-171	1057	178 176-182	1/0
2.94	31:07	26	6:55	173 169-178	1197	179 176-180	0/1
3.00	31:31	23	6:16	176 174-181	1102	175 174-176	0/0
3.06	31:56	26	6:48	174 172-176	1183	177 176-180	1/1
3.13	32:21	25	6:41	170 169-171	1136	176 174-176	1/0
3.19	32:47	26	7:02	172 170-174	1210	176 176-176	0/1
3.25	33:12	24	6:30	169 167-171	1098	173 172-174	0/0
3.26	33:16	4	10:01	166 166-166	1662	170 170-170	0/0

Heart

148/185max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 31m, Range 2m, Flat prediction 33:16

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

180 (224 max) Stride Length: 87cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	76.3	184	3.1	25:23	8:11
Walk	10.3	128	0.2	3:25	22:09
Still	13.4	-	-	4:28	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:20	5:22	60.65%	More
800m	3:11	6:24	59.33%	More
1km	4:32	7:18	54.34%	More
Mile	8:38	8:38	48.59%	More
5k	32:09	10:21	44.39%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:30	9:30	44.15
5km	31:37	10:11	45.13
5M	52:21	10:28	44.34
10km	1:05:55	10:36	43.96
10M	1:49:09	10:55	43.86
Half	2:25:19	11:06	43.24
20M	3:47:33	11:23	43.76
Mara	5:02:58	11:34	43.82

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