Thu 12th Mar 2020 at 7:00am by stewboy

Run > Intervals

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Time
54:31
Miles
4.97
Min/mi
10:58
Pacing
53%
Stride(cm)
106
Cals
502
Cadence
138
BPM
141
%MHR
82.6
B/mi
1550
Asc(m)
90
Hillscore
3
Surface
Road

Notes & Comments

Split Summary
===
1) 0.63m - 7:07(11:15/m)

2) 0.62m - 4:51(7:50/m)

3) 0.06m - 1:34(25:02/m)

4) 0.32m - 2:20(7:20/m)

5) 0.08m - 1:40(19:54/m)

6) 0.31m - 2:19(7:23/m)

7) 0.07m - 1:30(20:19/m)

8) 0.13m - 55(6:58/m)

9) 0.07m - 1:34(23:21/m)

10) 0.25m - 1:48(7:05/m)

11) 0.06m - 1:37(27:43/m)

12) 0.25m - 1:54(7:28/m)

13) 0.06m - 1:32(25:19/m)

14) 0.13m - 57(7:03/m)

15) 0.04m - 1:35(43:57/m)

16) 0.12m - 45(6:01/m)

17) 0.07m - 1:45(23:37/m)

18) 0.13m - 56(7:22/m)

19) 0.06m - 1:23(22:32/m)

20) 0.13m - 56(6:56/m)
21) 0.06m - 1:35(25:33/m)

22) 0.14m - 54(6:23/m)
23) 0.1m - 2:27(24:20/m)

24) 1.05m - 10:38(10:08/m)

Intervals
=====

1km warm

1 x 1000m @ 10k pace (goal: 7:55 / actual: 7:50)
2 x 500m @ 5k pace (goal: 7:40 / actual: 7:21 avg)
1 x 200m @ Mile pace (goal: 7:00 / actual: 6:58)
2 x 400m @ 5k pace (goal: 7:40 / actual: 7:16 avg)
5 x 200m @ Mile pace (goal: 7:00 / actual: 6:45 avg)

90sec rest between each interval

1m cool

(Prev = 18 July 19)

7:07 4:51 1:34 2:20 1:40 2:19 1:30 55 1:34 1:48 1:37 1:54 1:32 57 1:35 45 1:45 56 1:23 56 1:35 54 2:27 10:38

Pace

26%

15%

11%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	54	54	14:24	163 163-163	2347	156 152-158	4/0
0.13	1:44	50	13:13	163 163-163	2156	158 154-160	3/0
0.19	2:29	46	12:13	155 140-164	1892	155 152-156	5/0
0.25	3:19	50	13:13	138 135-140	1823	154 152-156	0/0
0.31	4:01	43	11:20	132 130-135	1497	160 154-162	0/1
0.38	4:36	34	9:11	129 128-130	1186	162 162-164	0/3
0.44	5:14	38	10:06	134 130-138	1354	163 162-164	0/2
0.50	5:51	37	9:51	134 129-138	1320	162 162-162	0/1
0.56	6:30	39	10:22	135 132-138	1399	161 156-164	0/2
0.63	7:13	43	11:28	140 137-142	1606	158 156-160	1/2
0.69	7:46	33	8:56	143 142-144	1277	168 160-172	1/0
0.75	8:15	29	7:36	145 144-146	1103	171 170-172	1/0
0.81	8:48	33	8:53	147 146-148	1305	155 148-170	2/0
0.88	9:32	45	11:52	152 148-157	1804	147 146-150	0/1
0.94	10:00	27	7:16	161 158-163	1170	163 156-168	0/3
1.00	10:28	28	7:28	161 160-162	1203	163 162-164	0/2
1.06	10:56	29	7:36	159 158-160	1209	163 162-168	0/3
1.13	11:21	25	6:35	157 156-157	1033	166 166-168	1/2
1.19	11:49	28	7:25	155 154-156	1149	160 138-168	0/3
1.25	12:38	49	13:08	150 143-154	1969	107 78-138	0/1
1.31	13:56	1:18	20:51	112 101-142	2334	96 78-128	0/2
1.38	14:22	26	6:59	120 111-129	838	149 134-164	0/1
1.44	14:47	25	6:38	138 130-147	915	168 164-170	1/1
1.50	15:12	25	6:42	157 148-163	1052	165 164-168	1/1
1.56	15:40	28	7:30	164 163-165	1230	159 150-164	1/1
1.63	16:22	41	11:02	161 153-165	1776	122 102-146	0/2
1.69	17:38	1:16	20:17	121 102-152	2455	101 92-126	0/1
1.75	18:09	32	8:25	109 102-125	918	142 126-162	1/2
1.81	18:34	25	6:36	137 126-148	903	168 162-172	0/0
1.88	19:00	26	6:59	161 149-166	1125	166 164-168	1/0
1.94	19:29	29	7:42	166 165-167	1278	162 156-166	0/1
2.00	20:02	33	8:51	167 167-168	1478	137 120-156	1/0
2.06	21:12	1:10	18:37	133 105-168	2477	98 88-116	0/1
2.13	21:54	42	11:14	113 102-140	1268	123 102-140	2/0
2.19	22:17	22	6:00	148 140-156	887	138 130-142	1/1
2.25	23:15	58	15:33	154 133-162	2394	103 88-130	1/1
2.31	24:18	1:03	16:42	119 111-132	1988	123 92-152	0/0
2.38	24:41	23	6:06	136 124-150	829	165 152-178	1/1
2.44	25:07	26	7:01	160 151-166	1124	169 168-174	0/0
2.50	25:33	26	7:02	171 166-175	1202	152 136-168	1/0
2.56	26:39	1:06	17:39	157 124-178	2770	102 80-136	1/0
2.63	27:47	1:07	17:55	116 107-123	2079	109 78-146	1/0
2.69	28:13	27	7:08	128 123-132	913	165 152-172	1/1
2.75	28:45	32	8:27	139 133-144	1174	168 162-170	0/1
2.81	29:12	27	7:12	150 145-155	1080	154 142-162	0/1
2.88	29:56	44	11:36	159 153-165	1845	117 96-142	0/1
2.94	31:08	1:13	19:26	123 108-152	2390	104 82-138	0/1
3.00	31:31	22	5:53	130 123-137	765	151 138-156	0/0
3.06	32:00	29	7:48	149 138-160	1161	140 136-154	2/0
3.13	33:36	1:37	25:46	130 108-162	3350	145 140-160	1/1
3.19	33:59	22	5:54	134 125-142	791	155 146-160	0/4
3.25	34:43	44	11:50	155 143-161	1834	114 86-140	1/1
3.31	36:05	1:22	21:49	124 112-146	2705	113 86-142	3/3
3.38	36:30	25	6:41	137 123-145	916	156 144-166	3/0
3.44	37:03	33	8:51	153 145-160	1355	143 122-164	3/1
3.50	38:19	1:16	20:23	136 119-159	2772	101 82-128	2/0
3.56	38:47	27	7:18	126 123-129	920	146 134-154	2/0
3.63	39:11	25	6:34	132 129-135	867	138 124-150	2/2
3.69	40:42	1:31	24:14	130 113-144	3151	97 80-134	2/0
3.75	41:10	28	7:21	131 118-145	962	155 140-168	2/0
3.81	41:33	23	6:08	150 145-154	919	152 134-164	1/1
3.88	42:46	1:13	19:28	154 135-165	2998	94 80-130	1/0
3.94	44:18	1:32	24:33	110 102-134	2700	97 80-140	0/0
4.00	44:55	37	9:51	119 109-129	1173	157 140-164	1/0
4.06	45:33	38	10:06	139 129-148	1404	164 164-164	1/1
4.13	46:13	40	10:38	150 148-152	1595	165 164-166	1/0
4.19	46:56	44	11:38	154 151-154	1791	166 164-166	0/2
4.25	47:34	38	10:09	154 154-154	1564	166 164-166	0/1
4.31	48:20	46	12:08	154 154-154	1869	166 164-166	0/0
4.38	48:49	29	7:40	154 154-154	1181	167 166-168	0/1
4.44	49:25	36	9:37	154 154-154	1480	168 166-168	5/3
4.50	49:57	33	8:41	154 154-154	1338	165 164-168	0/4
4.56	50:33	35	9:26	154 154-154	1453	164 162-164	1/0
4.62	51:05	32	8:34	154 154-154	1320	165 162-168	1/2
4.69	51:39	34	9:05	154 154-154	1398	162 162-162	1/0
4.75	52:17	39	10:20	154 154-154	1590	162 160-164	0/1
4.81	52:50	33	8:42	154 154-154	1340	161 160-162	1/2
4.87	53:25	35	9:24	154 154-154	1446	160 160-160	1/0
4.94	54:09	44	11:38	154 154-154	1791	152 136-160	1/1
4.97	54:43	34	15:18	154 154-154	2356	133 104-158	0/0

Heart

141/178max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 90m, Range 33m, Flat prediction 54:31

Elevation Graph

Biggest Climbs (m)	Min/mi
15 5.1%	12:37
12 2.5%	9:59
See your biggest climbs

Cadence

138 (178 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	67.3	156	4.1	36:50	9:02
Walk	32.7	101	0.9	17:53	19:55

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:43	6:54	0.00%	More
800m	3:54	7:50	0.00%	More
1km	5:09	8:18	0.00%	More
Mile	9:02	9:02	0.00%	More
5k	32:37	10:30	0.00%	More

Predictions

Dist	Time	Per Mile
1M	9:58	9:58
5km	33:08	10:40
5M	54:52	10:58
10km	1:09:05	11:07
10M	1:54:23	11:26
Half	2:32:18	11:38
20M	3:58:30	11:56
Mara	5:17:32	12:07

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