Tue 21st Jan 2020 at 6:00pm by Whiskymurray
Run > Intervals
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Time
1:05:51
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Miles 6.90
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Min/mi 9:33
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Pacing
3%
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WAVA
49.20
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Stride(cm)
91
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Cals
771
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Cadence
186
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BPM
139
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%MHR
81.2
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B/mi 1325
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Asc(m)
86
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Surface
Track
Notes & Comments
Hutchy track
3 sets of 300;600;300 with 5 min recovery
Split Summary
===
1) 1.61km - 9:40(6:00/km) 121/133bpm 108cal
2) 1.61km - 11:20(7:02/km) 123/152bpm 116cal
3) 1.61km - 7:45(4:49/km) 146/160bpm 109cal
4) 1.61km - 7:40(4:46/km) 148/165bpm 108cal
5) 1.61km - 8:10(5:04/km) 146/160bpm 109cal
6) 1.61km - 13:21(8:18/km) 137/170bpm 131cal
7) 1.46km - 7:56(5:26/km) 139/147bpm 90cal
3 sets of 300;600;300 with 5 min recovery
Split Summary
===
1) 1.61km - 9:40(6:00/km) 121/133bpm 108cal
2) 1.61km - 11:20(7:02/km) 123/152bpm 116cal
3) 1.61km - 7:45(4:49/km) 146/160bpm 109cal
4) 1.61km - 7:40(4:46/km) 148/165bpm 108cal
5) 1.61km - 8:10(5:04/km) 146/160bpm 109cal
6) 1.61km - 13:21(8:18/km) 137/170bpm 131cal
7) 1.46km - 7:56(5:26/km) 139/147bpm 90cal
9:40 11:20 7:45 7:40 8:10 13:21 7:56
Pin Map |
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Min/mi0
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Elev0
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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 | 8:49 | 111 87-125 | 978 | 183 176-190 | 1/0 |
0.13 | 1:05 | 32 | 8:29 | 126 122-128 | 1070 | 187 186-188 | 0/1 |
0.19 | 1:38 | 33 | 8:52 | 126 126-127 | 1118 | 187 186-188 | 1/0 |
0.25 | 2:10 | 32 | 8:26 | 125 124-126 | 1055 | 188 188-188 | 1/0 |
0.31 | 2:42 | 33 | 8:42 | 123 121-124 | 1071 | 186 184-188 | 0/2 |
0.38 | 3:15 | 32 | 8:40 | 123 122-124 | 1065 | 186 184-186 | 0/1 |
0.44 | 3:47 | 32 | 8:33 | 126 125-128 | 1076 | 187 186-188 | 0/1 |
0.50 | 5:14 | 1:28 | 23:21 | 105 83-126 | 2451 | 180 174-188 | 0/1 |
0.56 | 5:49 | 34 | 9:10 | 113 105-119 | 1036 | 186 184-188 | 0/1 |
0.63 | 6:24 | 35 | 9:18 | 121 118-125 | 1125 | 186 184-190 | 2/2 |
0.69 | 6:57 | 33 | 8:45 | 128 125-131 | 1119 | 189 186-192 | 2/0 |
0.75 | 7:29 | 32 | 8:33 | 131 129-132 | 1119 | 187 186-188 | 0/1 |
0.81 | 8:01 | 32 | 8:38 | 129 127-131 | 1114 | 187 184-188 | 0/0 |
0.88 | 8:34 | 33 | 8:54 | 128 127-131 | 1140 | 186 184-186 | 0/0 |
0.94 | 9:08 | 34 | 9:04 | 124 122-127 | 1124 | 188 188-190 | 0/0 |
1.00 | 9:41 | 32 | 8:40 | 127 125-129 | 1100 | 186 186-188 | 1/1 |
1.06 | 10:13 | 33 | 8:40 | 132 131-134 | 1144 | 185 184-186 | 1/0 |
1.13 | 10:48 | 35 | 9:20 | 131 129-133 | 1223 | 187 186-190 | 0/1 |
1.19 | 11:54 | 1:06 | 17:30 | 121 111-128 | 2118 | 148 100-188 | 1/0 |
1.25 | 12:54 | 1:00 | 15:53 | 109 103-120 | 1732 | 162 98-184 | 0/1 |
1.31 | 13:22 | 29 | 7:42 | 125 120-130 | 962 | 187 184-190 | 0/1 |
1.38 | 13:53 | 31 | 8:13 | 133 130-135 | 1093 | 186 184-188 | 1/0 |
1.44 | 14:21 | 28 | 7:23 | 134 133-135 | 990 | 186 184-188 | 1/2 |
1.50 | 15:45 | 1:24 | 22:23 | 124 109-135 | 2776 | 183 180-186 | 1/1 |
1.56 | 16:18 | 33 | 8:49 | 120 111-126 | 1059 | 184 178-186 | 0/0 |
1.63 | 16:46 | 29 | 7:37 | 130 128-131 | 990 | 186 184-186 | 1/1 |
1.69 | 17:16 | 29 | 7:48 | 133 131-134 | 1037 | 185 184-186 | 1/0 |
1.75 | 17:46 | 30 | 7:59 | 134 134-135 | 1069 | 185 180-186 | 0/0 |
1.81 | 19:33 | 1:47 | 28:36 | 109 91-135 | 3117 | 192 186-194 | 1/1 |
1.88 | 20:07 | 35 | 9:12 | 123 97-144 | 1132 | 193 190-196 | 1/1 |
1.94 | 20:32 | 25 | 6:32 | 147 145-150 | 961 | 190 188-192 | 0/1 |
2.00 | 21:01 | 30 | 7:53 | 150 147-152 | 1182 | 187 180-190 | 1/0 |
2.06 | 21:37 | 35 | 9:21 | 140 136-145 | 1309 | 185 182-186 | 0/0 |
2.13 | 22:04 | 28 | 7:26 | 137 135-140 | 1017 | 186 184-190 | 1/1 |
2.19 | 22:28 | 24 | 6:22 | 146 143-148 | 931 | 192 192-194 | 0/1 |
2.25 | 22:52 | 23 | 6:15 | 151 150-152 | 945 | 190 190-192 | 1/0 |
2.31 | 23:15 | 23 | 6:13 | 152 150-153 | 946 | 191 190-192 | 0/0 |
2.38 | 23:38 | 23 | 6:03 | 156 154-157 | 943 | 191 190-192 | 1/1 |
2.44 | 24:01 | 23 | 6:13 | 158 157-159 | 981 | 190 190-192 | 0/1 |
2.50 | 24:29 | 27 | 7:20 | 155 152-157 | 1136 | 188 182-192 | 1/0 |
2.56 | 25:05 | 36 | 9:39 | 147 142-152 | 1419 | 184 182-186 | 0/0 |
2.63 | 25:34 | 29 | 7:42 | 142 142-143 | 1093 | 187 184-192 | 0/1 |
2.69 | 25:57 | 23 | 6:12 | 147 143-150 | 911 | 195 194-196 | 0/1 |
2.75 | 26:20 | 23 | 6:07 | 154 151-157 | 941 | 194 194-196 | 1/0 |
2.81 | 26:45 | 25 | 6:44 | 158 157-160 | 1064 | 194 188-198 | 0/1 |
2.88 | 27:31 | 46 | 12:23 | 146 139-156 | 1807 | 161 112-184 | 1/1 |
2.94 | 28:10 | 39 | 10:24 | 135 132-137 | 1403 | 186 186-186 | 0/1 |
3.00 | 28:46 | 36 | 9:29 | 133 131-135 | 1261 | 186 184-188 | 0/0 |
3.06 | 29:21 | 35 | 9:15 | 134 132-136 | 1241 | 186 184-188 | 0/0 |
3.13 | 29:56 | 36 | 9:33 | 135 133-136 | 1289 | 185 184-186 | 0/0 |
3.19 | 30:33 | 37 | 9:45 | 133 132-134 | 1297 | 185 184-186 | 1/1 |
3.25 | 30:59 | 26 | 7:01 | 135 131-143 | 948 | 194 180-198 | 0/0 |
3.31 | 31:22 | 22 | 5:55 | 149 144-153 | 881 | 198 196-200 | 0/0 |
3.38 | 31:43 | 22 | 5:51 | 158 154-161 | 923 | 197 196-198 | 1/1 |
3.44 | 32:20 | 36 | 9:42 | 155 146-161 | 1503 | 188 182-196 | 1/0 |
3.50 | 32:52 | 32 | 8:37 | 145 144-146 | 1249 | 186 184-188 | 0/1 |
3.56 | 33:17 | 25 | 6:32 | 147 145-152 | 961 | 194 188-198 | 1/0 |
3.63 | 33:40 | 23 | 6:10 | 155 153-157 | 957 | 196 196-198 | 1/0 |
3.69 | 34:02 | 22 | 5:53 | 160 158-160 | 941 | 196 194-196 | 1/1 |
3.75 | 34:24 | 22 | 5:51 | 162 160-162 | 948 | 195 194-196 | 0/1 |
3.81 | 34:46 | 22 | 5:49 | 163 162-164 | 948 | 197 196-198 | 1/1 |
3.88 | 35:07 | 22 | 5:48 | 163 163-165 | 947 | 197 194-198 | 0/0 |
3.94 | 35:49 | 42 | 11:05 | 160 147-164 | 1773 | 173 112-192 | 1/0 |
4.00 | 36:25 | 36 | 9:30 | 146 145-147 | 1388 | 185 182-186 | 0/1 |
4.06 | 36:53 | 28 | 7:35 | 144 143-147 | 1092 | 190 186-196 | 1/0 |
4.13 | 37:16 | 23 | 6:01 | 152 149-156 | 915 | 198 198-198 | 0/0 |
4.19 | 37:37 | 21 | 5:42 | 157 156-160 | 896 | 196 194-198 | 1/1 |
4.25 | 38:18 | 41 | 10:54 | 157 150-160 | 1711 | 146 106-196 | 0/1 |
4.31 | 38:58 | 40 | 10:40 | 141 137-147 | 1503 | 167 114-188 | 1/0 |
4.38 | 39:35 | 37 | 9:51 | 137 135-138 | 1350 | 187 184-188 | 1/1 |
4.44 | 40:10 | 36 | 9:28 | 135 133-138 | 1278 | 187 184-190 | 1/1 |
4.50 | 40:46 | 35 | 9:26 | 139 137-141 | 1312 | 187 186-188 | 0/1 |
4.56 | 41:19 | 33 | 8:55 | 138 137-140 | 1231 | 187 186-188 | 1/0 |
4.62 | 41:50 | 31 | 8:19 | 139 137-142 | 1157 | 188 186-190 | 1/1 |
4.69 | 42:13 | 23 | 6:02 | 148 144-152 | 892 | 197 196-198 | 0/1 |
4.75 | 42:34 | 21 | 5:40 | 156 153-158 | 883 | 196 196-196 | 0/1 |
4.81 | 42:57 | 23 | 6:00 | 159 158-160 | 955 | 195 194-196 | 1/0 |
4.87 | 43:36 | 39 | 10:32 | 153 146-160 | 1611 | 185 180-194 | 1/1 |
4.94 | 44:11 | 34 | 9:10 | 144 142-145 | 1321 | 188 188-190 | 0/1 |
5.00 | 44:34 | 23 | 6:13 | 148 143-152 | 919 | 195 186-198 | 0/1 |
5.06 | 44:58 | 24 | 6:21 | 156 154-158 | 990 | 195 194-196 | 1/0 |
5.12 | 45:21 | 23 | 6:12 | 160 159-161 | 992 | 195 194-196 | 1/1 |
5.19 | 45:44 | 23 | 6:11 | 160 160-161 | 991 | 196 196-198 | 0/1 |
5.25 | 46:06 | 22 | 5:52 | 162 161-163 | 950 | 198 196-200 | 1/1 |
5.31 | 46:27 | 20 | 5:26 | 165 163-167 | 896 | 200 198-202 | 1/0 |
5.38 | 47:07 | 40 | 10:45 | 163 154-168 | 1752 | 170 116-200 | 1/1 |
5.44 | 47:48 | 41 | 11:03 | 146 141-152 | 1614 | 161 118-188 | 0/1 |
5.50 | 48:15 | 26 | 7:02 | 151 149-153 | 1062 | 195 186-204 | 1/0 |
5.56 | 48:34 | 20 | 5:13 | 159 155-163 | 830 | 206 200-208 | 1/0 |
5.63 | 48:55 | 20 | 5:26 | 166 164-169 | 901 | 204 200-206 | 2/1 |
5.69 | 51:46 | 2:51 | 45:37 | 148 116-170 | 6751 | 125 90-206 | 0/0 |
5.75 | 55:35 | 3:50 | 1:01:16 | 119 111-133 | 7291 | 154 94-184 | 0/1 |
5.81 | 56:13 | 37 | 9:58 | 132 127-137 | 1315 | 184 182-188 | 1/0 |
5.88 | 56:48 | 36 | 9:30 | 128 125-130 | 1217 | 187 184-188 | 0/0 |
5.94 | 57:23 | 35 | 9:13 | 129 128-130 | 1190 | 186 182-188 | 1/0 |
6.00 | 57:56 | 33 | 8:47 | 132 130-133 | 1160 | 188 188-190 | 0/1 |
6.06 | 58:29 | 33 | 8:52 | 132 130-133 | 1170 | 187 186-188 | 1/1 |
6.13 | 59:04 | 34 | 9:12 | 134 132-137 | 1233 | 186 184-188 | 0/0 |
6.19 | 59:37 | 34 | 8:57 | 136 132-138 | 1217 | 187 186-188 | 1/1 |
6.25 | 1:00:10 | 33 | 8:50 | 136 135-137 | 1201 | 187 186-188 | 1/0 |
6.31 | 1:00:44 | 33 | 8:54 | 135 134-136 | 1201 | 188 186-190 | 1/2 |
6.38 | 1:01:17 | 33 | 8:46 | 136 135-138 | 1193 | 188 186-190 | 2/1 |
6.44 | 1:01:51 | 35 | 9:16 | 139 137-140 | 1287 | 187 182-192 | 1/0 |
6.50 | 1:02:23 | 32 | 8:30 | 140 138-142 | 1189 | 190 188-192 | 0/0 |
6.56 | 1:02:54 | 31 | 8:18 | 143 141-145 | 1186 | 190 188-192 | 0/0 |
6.63 | 1:03:26 | 31 | 8:22 | 144 142-145 | 1204 | 191 190-194 | 3/0 |
6.69 | 1:03:58 | 32 | 8:31 | 144 143-145 | 1227 | 192 190-192 | 0/2 |
6.75 | 1:04:29 | 31 | 8:15 | 146 143-147 | 1205 | 192 190-192 | 0/3 |
6.81 | 1:04:59 | 30 | 8:07 | 144 143-145 | 1169 | 190 190-192 | 2/0 |
6.88 | 1:05:30 | 31 | 8:17 | 144 142-147 | 1192 | 191 190-192 | 0/2 |
6.90 | 1:05:51 | 21 | 12:07 | 144 142-146 | 1744 | 188 186-190 | 0/1 |
Heart
139/170max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 86m,
Range 8m, Flat prediction 1:05:51
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
186 (208 max)
Stride Length: 91cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 88.0 | 189 | 6.8 | 57:58 | 8:34 |
Walk | 5.3 | 109 | 0.1 | 3:29 | 25:24 |
Still | 6.7 | - | - | 4:24 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:30 | 8:30 | 49.35 |
5km | 28:16 | 9:06 | 50.48 |
5M | 46:48 | 9:22 | 49.60 |
10km | 58:56 | 9:29 | 49.17 |
10M | 1:37:35 | 9:46 | 49.06 |
Half | 2:09:55 | 9:55 | 48.37 |
20M | 3:23:27 | 10:10 | 48.94 |
Mara | 4:30:53 | 10:20 | 49.01 |
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