Fri 21st Feb 2020 at 6:00am by SpottyDog
Run > Intervals
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Time
40:03
-
Miles 4.15
-
Min/mi 9:39
-
Pacing
55%
-
WAVA
50.65
-
Stride(cm)
111
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Cals
377
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Cadence
151
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BPM
138
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%MHR
74.2
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B/mi 1331
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Asc(m)
73
-
Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:42(6:42/km) 129/146bpm 377cal
2) 1km - 6:41(6:41/km) 140/154bpm
3) 1km - 2:53(2:53/km) 136/155bpm
4) 1km - 6:21(6:21/km) 144/158bpm
5) 1km - 6:28(6:28/km) 146/167bpm
6) 1km - 5:36(5:36/km) 139/158bpm
7) 0.69km - 5:22(7:50/km) 128/144bpm
===
1) 1km - 6:42(6:42/km) 129/146bpm 377cal
2) 1km - 6:41(6:41/km) 140/154bpm
3) 1km - 2:53(2:53/km) 136/155bpm
4) 1km - 6:21(6:21/km) 144/158bpm
5) 1km - 6:28(6:28/km) 146/167bpm
6) 1km - 5:36(5:36/km) 139/158bpm
7) 0.69km - 5:22(7:50/km) 128/144bpm
6:42 6:41 2:53 6:21 6:28 5:36 5:22
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 | 8:54 | 104 89-127 | 926 | 153 118-156 | 0/0 |
0.13 | 1:13 | 39 | 10:26 | 131 126-134 | 1367 | 151 128-156 | 1/0 |
0.19 | 1:44 | 32 | 8:26 | 124 122-126 | 1046 | 145 126-152 | 0/1 |
0.25 | 2:33 | 49 | 12:57 | 129 125-135 | 1670 | 150 144-156 | 0/0 |
0.31 | 3:28 | 55 | 14:38 | 127 117-135 | 1859 | 133 108-160 | 0/1 |
0.38 | 4:12 | 44 | 11:44 | 127 125-130 | 1489 | 151 150-152 | 0/0 |
0.44 | 4:44 | 32 | 8:38 | 131 128-133 | 1131 | 154 150-164 | 0/1 |
0.50 | 5:26 | 42 | 11:07 | 133 130-135 | 1479 | 153 142-156 | 0/2 |
0.56 | 6:02 | 37 | 9:47 | 140 135-143 | 1370 | 152 152-152 | 2/1 |
0.63 | 6:42 | 40 | 10:33 | 144 142-146 | 1520 | 151 148-152 | 2/0 |
0.69 | 7:25 | 43 | 11:28 | 139 134-144 | 1594 | 159 150-200 | 1/1 |
0.75 | 8:03 | 38 | 10:03 | 136 134-139 | 1367 | 155 154-156 | 1/2 |
0.81 | 8:44 | 41 | 10:59 | 143 139-144 | 1570 | 153 150-156 | 1/2 |
0.88 | 9:24 | 41 | 10:49 | 137 134-143 | 1483 | 151 150-154 | 2/0 |
0.94 | 9:58 | 34 | 8:57 | 138 135-139 | 1235 | 155 152-156 | 0/3 |
1.00 | 10:30 | 32 | 8:32 | 145 139-149 | 1237 | 157 156-160 | 0/1 |
1.06 | 10:59 | 29 | 7:51 | 151 149-153 | 1185 | 160 158-160 | 0/1 |
1.13 | 11:46 | 47 | 12:25 | 146 138-154 | 1813 | 141 110-160 | 1/1 |
1.19 | 12:52 | 1:06 | 17:29 | 137 133-142 | 2396 | 165 120-226 | 1/0 |
1.25 | 13:23 | 31 | 8:22 | 134 132-137 | 1121 | 178 156-212 | 3/0 |
1.31 | 13:47 | 24 | 6:19 | 139 134-144 | 878 | 163 160-166 | 1/1 |
1.38 | 14:12 | 25 | 6:40 | 149 144-151 | 994 | 162 162-162 | 1/1 |
1.44 | 15:06 | 55 | 14:36 | 141 121-155 | 2060 | 137 110-162 | 1/0 |
1.50 | 16:04 | 57 | 15:14 | 126 111-138 | 1918 | 143 58-160 | 1/6 |
1.56 | 16:22 | 18 | 4:54 | 110 109-111 | 539 | 113 88-134 | 0/0 |
1.63 | 16:34 | 12 | 3:10 | 113 111-116 | 357 | 154 148-156 | 0/0 |
1.69 | 16:50 | 17 | 4:27 | 123 116-128 | 548 | 155 154-156 | 0/0 |
1.75 | 17:07 | 17 | 4:29 | 139 130-143 | 623 | 159 156-166 | 6/0 |
1.81 | 17:09 | 1 | 23 | 144 143-144 | 55 | 163 162-164 | 0/1 |
1.88 | 17:12 | 3 | 53 | 145 144-145 | 127 | 162 162-162 | 0/1 |
1.94 | 17:42 | 30 | 7:55 | 149 146-151 | 1181 | 162 158-166 | 1/1 |
2.00 | 18:27 | 45 | 12:04 | 154 148-158 | 1857 | 152 128-170 | 1/0 |
2.06 | 19:11 | 45 | 11:54 | 138 133-148 | 1641 | 131 104-152 | 0/3 |
2.13 | 19:54 | 42 | 11:19 | 138 134-145 | 1562 | 156 152-160 | 0/1 |
2.19 | 20:24 | 30 | 7:59 | 150 146-153 | 1197 | 160 158-166 | 0/0 |
2.25 | 20:54 | 30 | 8:00 | 155 149-156 | 1241 | 159 144-166 | 1/1 |
2.31 | 21:47 | 53 | 14:07 | 141 132-149 | 1991 | 128 104-150 | 6/0 |
2.38 | 22:23 | 37 | 9:46 | 135 132-140 | 1318 | 149 76-156 | 0/2 |
2.44 | 23:01 | 38 | 10:04 | 138 132-146 | 1389 | 157 154-160 | 1/1 |
2.50 | 23:34 | 33 | 8:42 | 152 146-160 | 1323 | 159 158-160 | 2/4 |
2.56 | 24:14 | 40 | 10:34 | 157 147-167 | 1660 | 141 102-166 | 2/2 |
2.63 | 25:03 | 49 | 13:07 | 138 132-148 | 1811 | 130 98-152 | 0/1 |
2.69 | 25:37 | 34 | 9:06 | 136 132-144 | 1237 | 155 152-160 | 0/1 |
2.75 | 26:04 | 27 | 7:11 | 149 144-152 | 1071 | 159 150-162 | 1/1 |
2.81 | 26:34 | 30 | 8:01 | 156 152-157 | 1252 | 162 158-166 | 2/1 |
2.88 | 27:52 | 1:18 | 20:42 | 144 130-161 | 2981 | 161 126-200 | 3/0 |
2.94 | 28:24 | 32 | 8:37 | 137 131-139 | 1181 | 160 154-166 | 0/5 |
3.00 | 28:51 | 28 | 7:20 | 146 140-151 | 1071 | 162 158-166 | 0/0 |
3.06 | 29:22 | 30 | 8:04 | 153 152-155 | 1235 | 160 158-160 | 0/0 |
3.13 | 30:56 | 1:35 | 25:14 | 150 116-159 | 3785 | 138 70-160 | 0/0 |
3.19 | 31:12 | 16 | 4:17 | 119 117-120 | 509 | 157 154-160 | 4/0 |
3.25 | 31:33 | 21 | 5:29 | 124 120-127 | 680 | 156 154-160 | 0/3 |
3.31 | 31:45 | 12 | 3:08 | 131 128-132 | 411 | 156 154-158 | 0/1 |
3.38 | 32:19 | 35 | 9:15 | 136 132-140 | 1259 | 157 154-160 | 0/1 |
3.44 | 32:53 | 34 | 9:07 | 146 141-150 | 1331 | 159 158-160 | 1/0 |
3.50 | 33:19 | 26 | 6:52 | 152 149-155 | 1044 | 162 160-166 | 1/1 |
3.56 | 34:04 | 45 | 12:03 | 155 149-158 | 1868 | 149 126-166 | 3/0 |
3.63 | 35:04 | 59 | 15:46 | 132 120-150 | 2081 | 133 90-174 | 1/2 |
3.69 | 35:41 | 37 | 9:54 | 134 129-140 | 1326 | 156 154-170 | 2/0 |
3.75 | 36:36 | 56 | 14:49 | 137 123-146 | 2030 | 145 104-156 | 0/0 |
3.81 | 37:26 | 50 | 13:19 | 125 118-132 | 1666 | 139 112-152 | 2/0 |
3.88 | 38:19 | 53 | 14:01 | 130 123-135 | 1823 | 147 138-152 | 1/3 |
3.94 | 39:08 | 49 | 13:02 | 125 121-133 | 1629 | 135 108-152 | 0/0 |
4.00 | 40:02 | 54 | 14:24 | 127 120-133 | 1829 | 142 128-152 | 0/1 |
4.06 | 40:43 | 41 | 11:00 | 126 120-130 | 1387 | 153 152-156 | 0/0 |
4.13 | 41:22 | 39 | 10:20 | 134 131-139 | 1384 | 157 154-160 | 0/1 |
4.15 | 41:44 | 22 | 12:27 | 140 137-144 | 1744 | 138 98-158 | 1/0 |
Heart
138/167max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 73m,
Range 8m, Flat prediction 40:03
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
151 (226 max)
Stride Length: 111cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 78.7 | 156 | 3.7 | 32:51 | 9:00 |
Walk | 18.3 | 123 | 0.5 | 7:39 | 15:09 |
Still | 3.0 | - | - | 1:14 | - |
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:52 | 8:52 | 48.60 |
5km | 29:28 | 9:29 | 51.10 |
5M | 48:48 | 9:46 | 50.28 |
10km | 1:01:26 | 9:53 | 49.98 |
10M | 1:41:44 | 10:10 | 49.58 |
Half | 2:15:27 | 10:20 | 48.56 |
20M | 3:32:07 | 10:36 | 48.67 |
Mara | 4:42:24 | 10:47 | 48.33 |
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