Fri 7th Feb 2020 at 5:00am by SpottyDog
Run > Intervals
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Time
49:28
-
Miles 4.63
-
Min/mi 10:41
-
Pacing
78%
-
WAVA
45.82
-
Stride(cm)
96
-
Cals
505
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Cadence
156
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BPM
144
-
%MHR
77.3
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B/mi 1535
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Asc(m)
75
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 7:42(7:42/km) 130/144bpm 505cal
2) 1km - 6:42(6:42/km) 143/154bpm
3) 1km - 6:24(6:24/km) 148/157bpm
4) 1km - 5:51(5:51/km) 149/157bpm
5) 1km - 6:55(6:55/km) 150/159bpm
6) 1km - 6:09(6:09/km) 152/162bpm
7) 1km - 7:20(7:20/km) 137/158bpm
8) 0.45km - 2:25(5:25/km) 143/161bpm
===
1) 1km - 7:42(7:42/km) 130/144bpm 505cal
2) 1km - 6:42(6:42/km) 143/154bpm
3) 1km - 6:24(6:24/km) 148/157bpm
4) 1km - 5:51(5:51/km) 149/157bpm
5) 1km - 6:55(6:55/km) 150/159bpm
6) 1km - 6:09(6:09/km) 152/162bpm
7) 1km - 7:20(7:20/km) 137/158bpm
8) 0.45km - 2:25(5:25/km) 143/161bpm
7:42 6:42 6:24 5:51 6:55 6:09 7:20 2:25
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 56 | 56 | 14:50 | 106 91-120 | 1572 | 157 78-162 | 1/0 |
0.13 | 1:45 | 50 | 13:16 | 126 121-133 | 1671 | 152 122-158 | 2/1 |
0.19 | 2:40 | 54 | 14:27 | 130 123-132 | 1878 | 148 126-158 | 5/0 |
0.25 | 3:21 | 42 | 11:07 | 128 126-130 | 1422 | 144 112-154 | 1/2 |
0.31 | 4:28 | 1:07 | 17:48 | 128 125-130 | 2279 | 162 122-202 | 1/0 |
0.38 | 5:07 | 39 | 10:28 | 129 127-130 | 1349 | 157 156-158 | 1/1 |
0.44 | 5:47 | 40 | 10:42 | 139 130-142 | 1486 | 159 158-162 | 1/0 |
0.50 | 6:25 | 38 | 10:10 | 142 141-142 | 1443 | 160 160-162 | 1/3 |
0.56 | 7:04 | 39 | 10:21 | 143 142-144 | 1481 | 158 156-160 | 0/1 |
0.63 | 7:41 | 37 | 9:46 | 142 141-143 | 1388 | 158 156-158 | 0/1 |
0.69 | 8:34 | 53 | 14:12 | 142 141-144 | 2016 | 158 156-162 | 0/1 |
0.75 | 9:03 | 29 | 7:44 | 143 142-144 | 1105 | 158 156-162 | 0/3 |
0.81 | 9:44 | 41 | 11:01 | 138 133-143 | 1520 | 158 156-160 | 1/1 |
0.88 | 10:23 | 39 | 10:19 | 133 132-135 | 1372 | 160 158-162 | 2/0 |
0.94 | 10:53 | 30 | 8:04 | 141 135-146 | 1137 | 162 160-162 | 0/1 |
1.00 | 11:20 | 27 | 7:04 | 150 146-152 | 1060 | 163 160-166 | 0/3 |
1.06 | 12:14 | 54 | 14:20 | 147 137-154 | 2106 | 157 152-164 | 0/1 |
1.13 | 13:01 | 47 | 12:34 | 137 135-142 | 1721 | 157 154-162 | 3/2 |
1.19 | 13:41 | 40 | 10:43 | 147 143-148 | 1575 | 159 156-162 | 2/1 |
1.25 | 14:25 | 45 | 11:55 | 151 148-152 | 1798 | 160 152-162 | 1/0 |
1.31 | 15:02 | 37 | 9:52 | 152 149-154 | 1500 | 161 156-166 | 0/0 |
1.38 | 15:34 | 31 | 8:23 | 152 149-154 | 1273 | 162 160-166 | 1/0 |
1.44 | 16:06 | 33 | 8:41 | 153 152-155 | 1329 | 163 160-168 | 1/1 |
1.50 | 16:41 | 35 | 9:19 | 155 154-156 | 1445 | 161 160-164 | 1/0 |
1.56 | 17:19 | 37 | 9:54 | 153 151-155 | 1515 | 160 156-162 | 0/1 |
1.63 | 17:52 | 33 | 8:48 | 153 151-155 | 1346 | 162 162-162 | 1/1 |
1.69 | 18:29 | 37 | 9:59 | 154 151-157 | 1537 | 162 160-164 | 0/0 |
1.75 | 19:13 | 44 | 11:43 | 146 135-152 | 1711 | 145 94-162 | 0/2 |
1.81 | 19:55 | 42 | 11:18 | 139 136-142 | 1570 | 156 154-158 | 0/2 |
1.88 | 20:49 | 54 | 14:25 | 136 126-143 | 1960 | 144 120-162 | 1/1 |
1.94 | 21:26 | 37 | 9:49 | 138 134-145 | 1355 | 162 160-166 | 1/1 |
2.00 | 22:01 | 35 | 9:14 | 149 146-153 | 1376 | 161 156-164 | 1/0 |
2.06 | 22:48 | 47 | 12:28 | 144 126-155 | 1796 | 157 122-166 | 2/1 |
2.13 | 23:21 | 33 | 8:51 | 150 146-153 | 1328 | 162 160-166 | 2/1 |
2.19 | 23:54 | 34 | 8:59 | 152 151-153 | 1366 | 162 160-162 | 1/1 |
2.25 | 24:27 | 33 | 8:47 | 154 152-156 | 1353 | 163 162-166 | 0/1 |
2.31 | 25:07 | 40 | 10:32 | 150 144-156 | 1580 | 154 130-164 | 1/0 |
2.38 | 25:40 | 33 | 8:55 | 153 147-156 | 1365 | 162 160-170 | 0/0 |
2.44 | 26:12 | 32 | 8:34 | 156 155-156 | 1337 | 164 162-166 | 0/1 |
2.50 | 26:43 | 31 | 8:15 | 156 155-157 | 1288 | 165 164-166 | 0/0 |
2.56 | 27:27 | 43 | 11:35 | 153 147-157 | 1773 | 156 134-164 | 0/1 |
2.63 | 28:06 | 40 | 10:33 | 154 152-155 | 1625 | 162 160-168 | 0/1 |
2.69 | 28:46 | 39 | 10:30 | 156 153-158 | 1637 | 161 156-166 | 1/0 |
2.75 | 29:22 | 36 | 9:43 | 155 152-157 | 1506 | 162 160-166 | 1/3 |
2.81 | 30:08 | 46 | 12:12 | 154 153-157 | 1879 | 162 156-166 | 1/0 |
2.88 | 31:09 | 1:01 | 16:17 | 152 147-159 | 2476 | 152 114-162 | 1/1 |
2.94 | 31:59 | 50 | 13:12 | 141 131-149 | 1862 | 131 38-158 | 1/1 |
3.00 | 32:35 | 36 | 9:43 | 137 131-144 | 1330 | 161 158-162 | 1/0 |
3.06 | 33:10 | 35 | 9:14 | 148 143-155 | 1365 | 162 156-164 | 1/0 |
3.13 | 33:40 | 30 | 8:01 | 157 155-158 | 1259 | 165 164-166 | 0/1 |
3.19 | 34:14 | 35 | 9:12 | 155 153-157 | 1426 | 162 156-166 | 1/0 |
3.25 | 34:47 | 33 | 8:50 | 157 156-158 | 1387 | 164 162-166 | 0/0 |
3.31 | 35:20 | 33 | 8:43 | 156 155-158 | 1360 | 163 160-166 | 0/1 |
3.38 | 35:51 | 31 | 8:22 | 156 155-157 | 1305 | 165 164-166 | 1/1 |
3.44 | 36:31 | 40 | 10:32 | 157 154-160 | 1654 | 161 156-166 | 1/2 |
3.50 | 37:01 | 30 | 8:00 | 155 154-156 | 1239 | 163 160-166 | 0/1 |
3.56 | 37:33 | 33 | 8:41 | 159 156-162 | 1381 | 162 160-166 | 2/0 |
3.63 | 38:38 | 1:05 | 17:14 | 145 136-159 | 2498 | 139 122-166 | 2/0 |
3.69 | 39:16 | 38 | 10:06 | 138 133-147 | 1394 | 158 154-162 | 1/0 |
3.75 | 39:51 | 35 | 9:20 | 151 147-154 | 1409 | 160 156-162 | 0/1 |
3.81 | 40:23 | 32 | 8:33 | 154 152-156 | 1316 | 164 160-166 | 0/0 |
3.88 | 40:57 | 34 | 9:04 | 157 155-158 | 1425 | 165 164-166 | 2/1 |
3.94 | 41:45 | 48 | 12:48 | 149 135-158 | 1908 | 151 130-162 | 0/2 |
4.00 | 42:30 | 45 | 11:58 | 133 130-141 | 1591 | 146 128-162 | 0/2 |
4.06 | 43:24 | 54 | 14:19 | 136 131-139 | 1947 | 139 104-158 | 3/0 |
4.13 | 44:08 | 44 | 11:50 | 127 123-133 | 1502 | 150 128-158 | 0/1 |
4.19 | 45:08 | 1:01 | 16:09 | 133 121-138 | 2147 | 136 126-156 | 1/0 |
4.25 | 45:43 | 35 | 9:19 | 126 121-132 | 1175 | 155 152-158 | 1/1 |
4.31 | 46:36 | 52 | 14:00 | 133 121-140 | 1861 | 141 126-158 | 1/0 |
4.38 | 47:19 | 43 | 11:27 | 123 120-127 | 1409 | 153 128-162 | 2/2 |
4.44 | 47:58 | 40 | 10:34 | 133 128-137 | 1406 | 159 156-160 | 0/1 |
4.50 | 48:19 | 20 | 5:22 | 142 138-149 | 763 | 162 160-162 | 0/1 |
4.56 | 48:46 | 27 | 7:17 | 154 150-155 | 1122 | 165 160-166 | 0/1 |
4.62 | 49:22 | 36 | 9:32 | 155 151-161 | 1478 | 161 146-166 | 1/1 |
4.63 | 49:26 | 4 | 38:28 | 153 152-153 | 5885 | 166 166-166 | 0/0 |
Heart
144/162max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 75m,
Range 12m, Flat prediction 49:28
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
156 (202 max)
Stride Length: 96cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 87.3 | 160 | 4.3 | 43:10 | 10:08 |
Walk | 12.2 | 129 | 0.4 | 6:03 | 16:31 |
Still | 0.4 | - | - | 13 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:45 | 9:45 | 44.20 |
5km | 32:25 | 10:26 | 46.45 |
5M | 53:40 | 10:44 | 45.72 |
10km | 1:07:34 | 10:52 | 45.44 |
10M | 1:51:53 | 11:11 | 45.09 |
Half | 2:28:58 | 11:22 | 44.16 |
20M | 3:53:17 | 11:40 | 44.25 |
Mara | 5:10:36 | 11:51 | 43.95 |
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