Tue 11th Feb 2020 at 5:00pm by RFJ
Run > Intervals
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Time
30:37
-
Miles 3.38
-
Min/mi 9:03
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Pacing
81%
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WAVA
52.49
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Stride(cm)
101
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Cadence
176
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BPM
147
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%MHR
86.1
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B/mi 1333
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Asc(m)
28
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.44m - 4:20(9:51/m) 130/140bpm 86/89rpm 6.09/6.77mph
2) 0.12m - 56(7:28/m) 138/141bpm 92/94rpm 8.03/8.82mph
3) 0.14m - 1:26(10:32/m) 144/153bpm 85/91rpm 5.68/7.89mph
4) 0.07m - 29(7:04/m) 141/146bpm 95/98rpm 8.45/9.26mph
5) 0.09m - 54(10:30/m) 147/153bpm 84/92rpm 5.7/8.45mph
6) 0.12m - 54(7:23/m) 153/158bpm 92/94rpm 8.14/8.57mph
7) 1m - 9:06(9:06/m) 138/159bpm 88/98rpm 6.59/9.26mph
8) 0.14m - 1:29(10:51/m) 147/161bpm 85/92rpm 5.53/8.57mph
9) 0.07m - 29(6:42/m) 143/153bpm 96/100rpm 8.97/10.13mph
10) 0.09m - 55(10:46/m) 153/165bpm 83/93rpm 5.59/8.76mph
11) 0.13m - 54(7:06/m) 152/159bpm 93/96rpm 8.46/8.89mph
12) 0.14m - 1:28(10:50/m) 147/164bpm 84/95rpm 5.55/8.45mph
13) 0.07m - 29(7:08/m) 141/150bpm 97/101rpm 8.4/9.26mph
14) 0.08m - 52(11:04/m) 153/160bpm 84/94rpm 5.43/9.13mph
15) 0.13m - 53(7:00/m) 154/166bpm 93/94rpm 8.56/9.2mph
16) 0.13m - 1:28(10:59/m) 150/170bpm 85/93rpm 5.46/8.45mph
17) 1m - 9:10(9:11/m) 149/170bpm 88/101rpm 6.53/10.13mph
18) 0.07m - 29(7:04/m) 144/159bpm 97/100rpm 8.5/9.51mph
19) 0.09m - 56(10:58/m) 153/158bpm 84/94rpm 5.48/9.13mph
20) 0.13m - 52(6:54/m) 150/162bpm 94/101rpm 8.67/9.07mph
21) 0.14m - 1:31(11:06/m) 151/168bpm 85/95rpm 5.42/8.95mph
22) 0.07m - 28(6:42/m) 142/152bpm 96/98rpm 8.98/10.44mph
23) 0.09m - 54(9:51/m) 155/163bpm 84/95rpm 6.07/8.95mph
24) 0.12m - 53(7:13/m) 155/164bpm 93/98rpm 8.32/8.82mph
25) 0.14m - 1:29(10:51/m) 152/171bpm 85/92rpm 5.53/8.76mph
26) 0.07m - 28(6:53/m) 148/161bpm 97/101rpm 8.71/9.82mph
27) 0.09m - 1:00(11:15/m) 155/168bpm 83/95rpm 5.32/9.13mph
28) 1m - 9:09(9:10/m) 152/171bpm 88/101rpm 6.54/10.44mph
29) 0.41m - 3:28(8:22/m) 155/162bpm 91/94rpm 7.17/7.7mph
6 x 200m and 6 x 100m alternate of same recoveries
===
1) 0.44m - 4:20(9:51/m) 130/140bpm 86/89rpm 6.09/6.77mph
2) 0.12m - 56(7:28/m) 138/141bpm 92/94rpm 8.03/8.82mph
3) 0.14m - 1:26(10:32/m) 144/153bpm 85/91rpm 5.68/7.89mph
4) 0.07m - 29(7:04/m) 141/146bpm 95/98rpm 8.45/9.26mph
5) 0.09m - 54(10:30/m) 147/153bpm 84/92rpm 5.7/8.45mph
6) 0.12m - 54(7:23/m) 153/158bpm 92/94rpm 8.14/8.57mph
7) 1m - 9:06(9:06/m) 138/159bpm 88/98rpm 6.59/9.26mph
8) 0.14m - 1:29(10:51/m) 147/161bpm 85/92rpm 5.53/8.57mph
9) 0.07m - 29(6:42/m) 143/153bpm 96/100rpm 8.97/10.13mph
10) 0.09m - 55(10:46/m) 153/165bpm 83/93rpm 5.59/8.76mph
11) 0.13m - 54(7:06/m) 152/159bpm 93/96rpm 8.46/8.89mph
12) 0.14m - 1:28(10:50/m) 147/164bpm 84/95rpm 5.55/8.45mph
13) 0.07m - 29(7:08/m) 141/150bpm 97/101rpm 8.4/9.26mph
14) 0.08m - 52(11:04/m) 153/160bpm 84/94rpm 5.43/9.13mph
15) 0.13m - 53(7:00/m) 154/166bpm 93/94rpm 8.56/9.2mph
16) 0.13m - 1:28(10:59/m) 150/170bpm 85/93rpm 5.46/8.45mph
17) 1m - 9:10(9:11/m) 149/170bpm 88/101rpm 6.53/10.13mph
18) 0.07m - 29(7:04/m) 144/159bpm 97/100rpm 8.5/9.51mph
19) 0.09m - 56(10:58/m) 153/158bpm 84/94rpm 5.48/9.13mph
20) 0.13m - 52(6:54/m) 150/162bpm 94/101rpm 8.67/9.07mph
21) 0.14m - 1:31(11:06/m) 151/168bpm 85/95rpm 5.42/8.95mph
22) 0.07m - 28(6:42/m) 142/152bpm 96/98rpm 8.98/10.44mph
23) 0.09m - 54(9:51/m) 155/163bpm 84/95rpm 6.07/8.95mph
24) 0.12m - 53(7:13/m) 155/164bpm 93/98rpm 8.32/8.82mph
25) 0.14m - 1:29(10:51/m) 152/171bpm 85/92rpm 5.53/8.76mph
26) 0.07m - 28(6:53/m) 148/161bpm 97/101rpm 8.71/9.82mph
27) 0.09m - 1:00(11:15/m) 155/168bpm 83/95rpm 5.32/9.13mph
28) 1m - 9:09(9:10/m) 152/171bpm 88/101rpm 6.54/10.44mph
29) 0.41m - 3:28(8:22/m) 155/162bpm 91/94rpm 7.17/7.7mph
6 x 200m and 6 x 100m alternate of same recoveries
4:20 56 1:26 29 54 54 9:06 1:29 29 55 54 1:28 29 52 53 1:28 9:10 29 56 52 1:31 28 54 53 1:29 28 1:00 9:09 3:28
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 38 | 38 | 10:16 | 102 86-114 | 1047 | 170 86-178 | 0/0 |
0.13 | 1:13 | 34 | 9:06 | 126 116-135 | 1146 | 175 172-178 | 0/0 |
0.19 | 1:48 | 36 | 9:31 | 137 136-138 | 1303 | 173 172-178 | 1/0 |
0.25 | 2:26 | 38 | 10:03 | 138 138-139 | 1387 | 174 170-178 | 2/0 |
0.31 | 3:07 | 41 | 10:49 | 138 134-140 | 1494 | 171 170-178 | 1/0 |
0.38 | 3:42 | 35 | 9:24 | 135 134-136 | 1268 | 173 170-178 | 0/1 |
0.44 | 4:19 | 37 | 9:49 | 135 133-136 | 1325 | 173 172-178 | 1/0 |
0.50 | 4:45 | 26 | 7:01 | 137 135-138 | 962 | 185 178-188 | 1/0 |
0.56 | 5:13 | 28 | 7:25 | 138 134-140 | 1024 | 183 180-184 | 0/0 |
0.63 | 5:54 | 41 | 10:59 | 147 140-153 | 1615 | 170 164-182 | 0/0 |
0.69 | 6:32 | 38 | 10:04 | 141 137-146 | 1420 | 170 168-172 | 0/0 |
0.75 | 7:00 | 28 | 7:26 | 140 137-146 | 1042 | 184 172-196 | 0/2 |
0.81 | 7:37 | 37 | 9:54 | 145 138-153 | 1435 | 174 160-190 | 1/1 |
0.88 | 8:14 | 37 | 9:53 | 146 141-151 | 1442 | 170 164-188 | 2/0 |
0.94 | 8:39 | 26 | 6:50 | 154 143-158 | 1053 | 184 184-188 | 0/0 |
1.00 | 9:06 | 27 | 7:13 | 156 152-159 | 1126 | 184 172-188 | 0/0 |
1.06 | 9:51 | 44 | 11:46 | 153 146-161 | 1801 | 168 164-170 | 0/0 |
1.13 | 10:29 | 39 | 10:21 | 139 137-145 | 1439 | 171 168-176 | 0/1 |
1.19 | 10:53 | 24 | 6:20 | 140 136-149 | 887 | 192 180-200 | 0/2 |
1.25 | 11:35 | 41 | 11:03 | 156 148-165 | 1723 | 168 160-190 | 1/0 |
1.31 | 12:07 | 32 | 8:38 | 145 143-148 | 1252 | 175 162-192 | 2/0 |
1.38 | 12:33 | 26 | 6:57 | 152 146-158 | 1058 | 185 184-188 | 0/0 |
1.44 | 13:09 | 36 | 9:28 | 159 157-164 | 1506 | 175 160-188 | 0/0 |
1.50 | 13:48 | 40 | 10:36 | 148 140-158 | 1569 | 168 162-168 | 0/0 |
1.56 | 14:24 | 35 | 9:26 | 137 135-140 | 1293 | 176 170-202 | 0/1 |
1.63 | 14:47 | 24 | 6:19 | 142 135-150 | 898 | 192 184-198 | 0/2 |
1.69 | 15:34 | 47 | 12:31 | 153 148-160 | 1915 | 167 158-184 | 2/0 |
1.75 | 16:00 | 26 | 6:57 | 147 143-149 | 1023 | 185 170-188 | 1/0 |
1.81 | 16:26 | 25 | 6:45 | 156 144-166 | 1052 | 184 184-184 | 0/0 |
1.88 | 17:06 | 40 | 10:45 | 164 154-170 | 1764 | 171 164-184 | 0/0 |
1.94 | 17:47 | 41 | 11:00 | 143 135-153 | 1572 | 168 164-172 | 0/0 |
2.00 | 18:17 | 29 | 7:49 | 136 133-141 | 1064 | 184 170-200 | 0/2 |
2.06 | 18:51 | 35 | 9:16 | 153 142-159 | 1418 | 177 156-196 | 0/1 |
2.13 | 19:31 | 40 | 10:38 | 151 145-157 | 1607 | 170 162-202 | 2/0 |
2.19 | 19:56 | 25 | 6:39 | 144 140-150 | 957 | 188 186-194 | 1/0 |
2.25 | 20:21 | 25 | 6:35 | 158 151-162 | 1041 | 188 184-188 | 0/0 |
2.31 | 21:06 | 46 | 12:08 | 159 150-168 | 1930 | 168 160-184 | 0/0 |
2.38 | 21:45 | 39 | 10:19 | 143 138-150 | 1475 | 169 168-172 | 0/0 |
2.44 | 22:11 | 26 | 6:49 | 140 137-143 | 955 | 189 172-196 | 0/2 |
2.50 | 22:48 | 37 | 9:55 | 154 140-163 | 1527 | 174 156-190 | 1/1 |
2.56 | 23:23 | 35 | 9:23 | 151 147-157 | 1417 | 174 164-194 | 2/0 |
2.63 | 23:50 | 27 | 7:04 | 153 147-160 | 1081 | 185 184-188 | 0/0 |
2.69 | 24:24 | 34 | 9:05 | 164 160-171 | 1489 | 179 160-188 | 0/0 |
2.75 | 25:02 | 38 | 10:14 | 155 148-166 | 1585 | 167 162-168 | 0/0 |
2.81 | 25:39 | 37 | 9:53 | 142 138-148 | 1404 | 173 168-196 | 0/1 |
2.88 | 26:02 | 23 | 6:10 | 148 137-161 | 913 | 196 190-202 | 0/2 |
2.94 | 26:47 | 45 | 12:04 | 159 150-168 | 1918 | 167 140-196 | 1/0 |
3.00 | 27:26 | 39 | 10:20 | 145 141-150 | 1497 | 174 168-182 | 1/0 |
3.06 | 27:56 | 30 | 8:02 | 148 145-152 | 1190 | 181 180-182 | 0/1 |
3.13 | 28:29 | 32 | 8:37 | 155 152-156 | 1336 | 182 180-184 | 1/0 |
3.19 | 29:00 | 32 | 8:27 | 158 155-162 | 1336 | 181 180-182 | 0/1 |
3.25 | 29:31 | 31 | 8:14 | 160 159-162 | 1318 | 181 180-182 | 0/2 |
3.31 | 30:02 | 30 | 8:04 | 159 158-161 | 1284 | 181 176-182 | 0/0 |
3.38 | 30:33 | 31 | 8:23 | 158 157-159 | 1324 | 182 180-188 | 0/0 |
3.38 | 30:36 | 3 | 7:24 | 157 157-157 | 1161 | 182 182-182 | 0/0 |
Elevation
Asc 28m,
Range 5m, Flat prediction 30:37
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
176 (202 max)
Stride Length: 101cm
Run: 99.8%
Walk: 0.2%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:25 | 8:25 | 51.41 |
5km | 28:00 | 9:01 | 52.59 |
5M | 46:22 | 9:16 | 51.74 |
10km | 58:23 | 9:24 | 51.32 |
10M | 1:36:40 | 9:40 | 51.24 |
Half | 2:08:43 | 9:50 | 50.53 |
20M | 3:21:33 | 10:05 | 51.14 |
Mara | 4:28:21 | 10:15 | 51.21 |
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