Tue 31st Mar 2020 at 9:00am by snogard
Run > Intervals
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- breezy
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Time
1:04:23
-
Miles 5.41
-
Min/mi 11:54
-
Pacing
80%
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WAVA
51.06
-
Stride(cm)
88
-
Cals
457
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Cadence
154
-
BPM
128
-
%MHR
68
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B/mi 1529
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Asc(m)
70
-
Surface
Mixed
Notes & Comments
5 comments
Long long warm-up, first 5mins too fast but improved after that. Then 3 x 5 min with 3 min rests all to HR, HR a little higher than it should have been but only by a couple of beats 147 - 150 nothing really.
All in all pleased with this HR session
Split Summary
===
1) 0.43m - 5:00(11:41/m) 113/122bpm 34cal 5.13/6.64mph
2) 1.73m - 21:00(12:07/m) 127/135bpm 171cal 4.95/7.47mph
3) 0.54m - 5:00(9:20/m) 146/150bpm 50cal 6.42/7.49mph
4) 0.18m - 3:00(16:49/m) 123/145bpm 16cal 3.57/6.59mph
5) 0.54m - 5:00(9:18/m) 144/149bpm 46cal 6.45/6.99mph
6) 0.17m - 3:00(17:09/m) 120/146bpm 13cal 3.5/6.45mph
7) 0.54m - 5:00(9:19/m) 143/149bpm 45cal 6.44/6.95mph
8) 0.17m - 3:00(17:35/m) 118/146bpm 11cal 3.41/6.16mph
9) 0.4m - 5:00(12:25/m) 126/134bpm 26cal 4.83/5.95mph
10) 0.33m - 5:00(15:14/m) 116/128bpm 18cal 3.94/5.05mph
11) 0.39m - 4:23(11:19/m) 131/135bpm 27cal 5.3/6.3mph
All in all pleased with this HR session
Split Summary
===
1) 0.43m - 5:00(11:41/m) 113/122bpm 34cal 5.13/6.64mph
2) 1.73m - 21:00(12:07/m) 127/135bpm 171cal 4.95/7.47mph
3) 0.54m - 5:00(9:20/m) 146/150bpm 50cal 6.42/7.49mph
4) 0.18m - 3:00(16:49/m) 123/145bpm 16cal 3.57/6.59mph
5) 0.54m - 5:00(9:18/m) 144/149bpm 46cal 6.45/6.99mph
6) 0.17m - 3:00(17:09/m) 120/146bpm 13cal 3.5/6.45mph
7) 0.54m - 5:00(9:19/m) 143/149bpm 45cal 6.44/6.95mph
8) 0.17m - 3:00(17:35/m) 118/146bpm 11cal 3.41/6.16mph
9) 0.4m - 5:00(12:25/m) 126/134bpm 26cal 4.83/5.95mph
10) 0.33m - 5:00(15:14/m) 116/128bpm 18cal 3.94/5.05mph
11) 0.39m - 4:23(11:19/m) 131/135bpm 27cal 5.3/6.3mph
5:00 21:00 5:00 3:00 5:00 3:00 5:00 3:00 5:00 5:00 4:23
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 42 | 42 | 11:05 | 100 84-117 | 1109 | 166 162-180 | 1/0 |
0.13 | 1:29 | 48 | 12:44 | 116 112-121 | 1477 | 148 122-164 | 1/0 |
0.19 | 2:12 | 43 | 11:21 | 113 111-115 | 1283 | 161 158-162 | 0/1 |
0.25 | 2:51 | 39 | 10:27 | 116 114-119 | 1212 | 162 162-162 | 0/1 |
0.31 | 3:44 | 53 | 14:05 | 112 105-122 | 1576 | 139 122-164 | 0/0 |
0.38 | 4:25 | 41 | 10:51 | 116 110-120 | 1259 | 161 156-164 | 0/0 |
0.44 | 5:07 | 42 | 11:15 | 119 118-121 | 1339 | 159 158-160 | 1/0 |
0.50 | 5:49 | 43 | 11:23 | 124 123-124 | 1411 | 162 160-162 | 0/1 |
0.56 | 6:30 | 41 | 10:55 | 125 123-128 | 1365 | 163 162-164 | 0/1 |
0.63 | 7:16 | 45 | 12:05 | 125 123-126 | 1510 | 162 160-164 | 0/2 |
0.69 | 7:56 | 40 | 10:40 | 128 125-130 | 1366 | 163 160-164 | 1/1 |
0.75 | 8:37 | 42 | 11:07 | 123 122-124 | 1368 | 164 162-164 | 1/0 |
0.81 | 9:19 | 41 | 10:58 | 127 124-129 | 1392 | 162 160-164 | 2/0 |
0.88 | 10:00 | 41 | 10:57 | 127 126-128 | 1392 | 164 162-166 | 1/0 |
0.94 | 10:42 | 42 | 11:17 | 124 123-125 | 1398 | 165 164-166 | 0/2 |
1.00 | 11:22 | 40 | 10:45 | 121 119-123 | 1301 | 163 162-164 | 1/1 |
1.06 | 12:05 | 43 | 11:31 | 127 123-129 | 1462 | 165 164-166 | 0/1 |
1.13 | 12:44 | 39 | 10:17 | 129 128-130 | 1327 | 166 166-166 | 1/0 |
1.19 | 13:26 | 42 | 11:07 | 131 129-134 | 1456 | 164 160-166 | 3/0 |
1.25 | 14:15 | 49 | 13:09 | 129 126-132 | 1697 | 156 154-158 | 4/1 |
1.31 | 15:04 | 49 | 13:01 | 128 126-130 | 1666 | 156 154-158 | 0/2 |
1.38 | 15:47 | 43 | 11:27 | 131 129-133 | 1500 | 158 152-164 | 2/1 |
1.44 | 16:38 | 52 | 13:48 | 127 126-130 | 1752 | 158 156-160 | 0/2 |
1.50 | 17:25 | 47 | 12:33 | 125 124-126 | 1568 | 160 156-166 | 1/2 |
1.56 | 18:13 | 48 | 12:42 | 126 124-128 | 1600 | 161 158-166 | 4/3 |
1.63 | 18:56 | 43 | 11:26 | 131 129-134 | 1499 | 159 156-162 | 1/0 |
1.69 | 20:03 | 1:07 | 17:57 | 131 117-135 | 2351 | 125 110-160 | 0/1 |
1.75 | 20:47 | 44 | 11:36 | 123 120-125 | 1427 | 157 122-164 | 0/1 |
1.81 | 21:30 | 43 | 11:25 | 131 128-133 | 1496 | 161 158-164 | 0/1 |
1.88 | 22:15 | 45 | 12:01 | 131 130-131 | 1575 | 156 152-158 | 1/0 |
1.94 | 23:00 | 45 | 12:00 | 131 129-134 | 1571 | 155 152-160 | 0/0 |
2.00 | 23:54 | 54 | 14:29 | 130 126-133 | 1884 | 147 130-158 | 1/0 |
2.06 | 24:44 | 50 | 13:23 | 126 125-128 | 1687 | 155 154-156 | 0/1 |
2.13 | 25:32 | 47 | 12:39 | 129 129-130 | 1632 | 156 154-158 | 0/0 |
2.19 | 26:13 | 42 | 11:05 | 135 130-143 | 1497 | 163 158-172 | 1/0 |
2.25 | 26:47 | 34 | 9:00 | 149 146-150 | 1341 | 172 170-174 | 1/0 |
2.31 | 27:23 | 36 | 9:43 | 149 148-150 | 1447 | 169 168-172 | 1/1 |
2.38 | 27:57 | 34 | 9:03 | 147 146-148 | 1330 | 170 168-172 | 2/0 |
2.44 | 28:31 | 34 | 9:00 | 146 145-147 | 1314 | 168 166-170 | 0/0 |
2.50 | 29:06 | 35 | 9:23 | 145 144-145 | 1361 | 169 168-172 | 0/1 |
2.56 | 29:41 | 35 | 9:15 | 147 145-148 | 1360 | 168 166-170 | 1/0 |
2.63 | 30:20 | 39 | 10:22 | 145 145-146 | 1504 | 164 162-166 | 1/1 |
2.69 | 30:55 | 35 | 9:19 | 145 145-146 | 1352 | 167 164-168 | 0/3 |
2.75 | 31:48 | 54 | 14:17 | 137 127-145 | 1956 | 145 122-166 | 0/0 |
2.81 | 32:53 | 1:05 | 17:13 | 119 115-124 | 2049 | 121 118-124 | 0/0 |
2.88 | 34:00 | 1:07 | 17:46 | 113 111-115 | 2008 | 122 120-122 | 1/0 |
2.94 | 34:31 | 31 | 8:19 | 129 115-140 | 1073 | 166 160-168 | 2/0 |
3.00 | 35:02 | 31 | 8:23 | 146 143-148 | 1223 | 168 168-168 | 1/0 |
3.06 | 35:36 | 34 | 9:07 | 145 144-147 | 1322 | 166 166-168 | 0/0 |
3.13 | 36:15 | 38 | 10:10 | 146 144-148 | 1483 | 165 164-168 | 0/1 |
3.19 | 36:51 | 36 | 9:38 | 146 144-148 | 1407 | 164 162-164 | 1/0 |
3.25 | 37:29 | 39 | 10:20 | 143 142-144 | 1479 | 162 160-162 | 0/2 |
3.31 | 38:04 | 34 | 9:05 | 145 144-146 | 1318 | 164 162-166 | 0/2 |
3.38 | 38:39 | 35 | 9:20 | 147 145-148 | 1373 | 166 164-166 | 1/0 |
3.44 | 39:26 | 47 | 12:32 | 142 134-146 | 1779 | 146 128-164 | 0/0 |
3.50 | 40:30 | 1:05 | 17:19 | 121 113-131 | 2095 | 122 122-122 | 1/0 |
3.56 | 41:33 | 1:03 | 16:44 | 111 110-112 | 1858 | 121 118-122 | 2/0 |
3.63 | 42:18 | 45 | 12:01 | 118 109-129 | 1418 | 151 120-170 | 0/0 |
3.69 | 42:50 | 32 | 8:25 | 136 132-140 | 1144 | 170 168-170 | 0/1 |
3.75 | 43:24 | 34 | 8:59 | 142 141-144 | 1277 | 169 168-170 | 0/1 |
3.81 | 43:58 | 35 | 9:12 | 147 145-148 | 1353 | 167 166-168 | 1/0 |
3.88 | 44:35 | 37 | 9:52 | 145 144-147 | 1430 | 164 162-166 | 0/3 |
3.94 | 45:10 | 35 | 9:22 | 144 143-145 | 1350 | 164 164-166 | 0/1 |
4.00 | 45:44 | 34 | 9:05 | 146 144-149 | 1326 | 166 164-168 | 0/0 |
4.06 | 46:23 | 39 | 10:20 | 146 145-147 | 1509 | 163 162-166 | 1/0 |
4.13 | 47:00 | 37 | 9:48 | 146 144-147 | 1430 | 164 162-166 | 1/0 |
4.19 | 48:04 | 1:04 | 17:09 | 129 117-143 | 2213 | 125 118-160 | 2/0 |
4.25 | 49:09 | 1:05 | 17:23 | 111 107-116 | 1929 | 120 116-122 | 0/0 |
4.31 | 50:13 | 1:04 | 16:58 | 112 107-119 | 1900 | 137 122-162 | 0/1 |
4.38 | 50:57 | 44 | 11:51 | 124 120-127 | 1468 | 157 154-160 | 0/0 |
4.44 | 51:50 | 52 | 13:59 | 130 124-134 | 1817 | 143 124-160 | 1/0 |
4.50 | 52:39 | 49 | 13:04 | 120 116-124 | 1567 | 137 116-162 | 0/3 |
4.56 | 53:18 | 39 | 10:26 | 126 126-127 | 1314 | 158 158-160 | 0/1 |
4.62 | 54:03 | 45 | 12:02 | 128 126-130 | 1539 | 156 154-160 | 0/0 |
4.69 | 54:52 | 49 | 13:11 | 130 129-131 | 1714 | 155 152-158 | 0/1 |
4.75 | 55:50 | 57 | 15:19 | 122 112-128 | 1869 | 138 110-160 | 0/1 |
4.81 | 56:42 | 52 | 13:50 | 116 110-120 | 1604 | 152 122-160 | 0/0 |
4.87 | 57:35 | 53 | 14:08 | 115 111-119 | 1626 | 146 122-160 | 0/0 |
4.94 | 58:39 | 1:04 | 17:09 | 114 108-120 | 1955 | 126 120-156 | 0/1 |
5.00 | 59:32 | 53 | 14:04 | 117 111-121 | 1646 | 146 120-160 | 1/0 |
5.06 | 1:00:21 | 49 | 13:12 | 123 117-129 | 1623 | 145 122-160 | 0/0 |
5.12 | 1:01:04 | 43 | 11:29 | 131 129-133 | 1505 | 157 156-158 | 0/0 |
5.19 | 1:01:46 | 42 | 11:14 | 132 131-132 | 1484 | 158 158-160 | 2/0 |
5.25 | 1:02:29 | 43 | 11:22 | 129 128-130 | 1467 | 158 156-160 | 0/0 |
5.31 | 1:03:12 | 43 | 11:23 | 132 131-133 | 1502 | 158 156-160 | 1/0 |
5.38 | 1:03:54 | 42 | 11:12 | 134 133-135 | 1500 | 158 156-160 | 0/0 |
5.41 | 1:04:23 | 29 | 12:38 | 133 131-134 | 1681 | 157 152-158 | 0/0 |
Elevation
Asc 70m,
Range 11m, Flat prediction 1:04:23
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
154 (180 max)
Stride Length: 88cm
Run: 79.8%
Walk: 20.2%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:03 | 10:03 | 52.67 |
5km | 34:59 | 11:16 | 52.87 |
5M | 59:02 | 11:48 | 51.29 |
10km | 1:14:59 | 12:04 | 50.63 |
10M | 2:06:33 | 12:39 | 49.60 |
Half | 2:50:19 | 13:00 | 48.23 |
20M | 4:31:16 | 13:34 | 47.87 |
Mara | 6:05:05 | 13:56 | 47.25 |
Bespoke Fields
Three Things You Saw Today
1 Magpies loads of Magpies 2 bullying a blackbird
2 Hawthorn flowers
3 catkins
2 Hawthorn flowers
3 catkins
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Well done 😀
Good work.
Well done xx
it’s interesting too. Love graphs!
Consistent!