Sat 4th Apr 2020 at 8:00am by Dillthedog
Run > Intervals
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Time
1:11:56
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Miles 8.51
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Min/mi 8:27
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Pacing
87%
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WAVA
59.62
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Stride(cm)
102
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Cals
860
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Cadence
187
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BPM
139
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%MHR
82.5
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B/mi 1178
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Asc(m)
83
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Surface
Road
Notes & Comments
400s with 200m recovery. 4@10k, 4@5k, 2@3k. 7.10, 6.50, 6.35
Split Summary
===
1) 1m - 8:50(8:50/m) 128/137bpm 107cal 6.79/7.35mph
2) 0.82m - 6:58(8:31/m) 137/142bpm 92cal 7.04/8.43mph
3) 0.25m - 1:46(6:59/m) 150/155bpm 25cal 8.59/9.31mph
4) 0.12m - 1:07(9:20/m) 147/155bpm 15cal 6.43/9.6mph
5) 0.26m - 1:48(6:59/m) 150/155bpm 25cal 8.59/8.87mph
6) 0.16m - 1:32(9:48/m) 144/155bpm 21cal 6.12/8.75mph
7) 0.26m - 1:44(6:45/m) 149/154bpm 24cal 8.9/8.91mph
8) 0.13m - 1:07(8:51/m) 148/154bpm 15cal 6.78/8.93mph
9) 0.25m - 1:48(7:13/m) 151/155bpm 25cal 8.32/9.52mph
10) 0.15m - 1:25(9:43/m) 144/154bpm 19cal 6.18/8.18mph
11) 0.25m - 1:45(6:57/m) 150/157bpm 24cal 8.63/9.5mph
12) 0.12m - 1:10(9:26/m) 147/157bpm 16cal 6.36/8.2mph
13) 0.25m - 1:44(6:48/m) 153/158bpm 25cal 8.83/9.31mph
14) 0.18m - 1:48(9:59/m) 146/158bpm 24cal 6.01/8.54mph
15) 0.25m - 1:41(6:45/m) 151/157bpm 23cal 8.9/8.97mph
16) 0.12m - 1:10(9:32/m) 148/157bpm 16cal 6.29/8.79mph
17) 0.25m - 1:44(6:54/m) 153/158bpm 25cal 8.69/9.35mph
18) 0.15m - 1:28(10:01/m) 147/157bpm 19cal 5.99/8.52mph
19) 0.25m - 1:38(6:38/m) 152/161bpm 23cal 9.06/8.93mph
20) 0.13m - 1:11(9:22/m) 151/161bpm 16cal 6.4/8.95mph
21) 0.25m - 1:40(6:38/m) 155/162bpm 24cal 9.06/9.54mph
22) 1m - 9:17(9:17/m) 137/162bpm 102cal 6.46/9.18mph
23) 1m - 9:16(9:16/m) 132/136bpm 84cal 6.47/6.64mph
24) 0.92m - 8:17(9:01/m) 131/135bpm 71cal 6.65/6.78mph
Split Summary
===
1) 1m - 8:50(8:50/m) 128/137bpm 107cal 6.79/7.35mph
2) 0.82m - 6:58(8:31/m) 137/142bpm 92cal 7.04/8.43mph
3) 0.25m - 1:46(6:59/m) 150/155bpm 25cal 8.59/9.31mph
4) 0.12m - 1:07(9:20/m) 147/155bpm 15cal 6.43/9.6mph
5) 0.26m - 1:48(6:59/m) 150/155bpm 25cal 8.59/8.87mph
6) 0.16m - 1:32(9:48/m) 144/155bpm 21cal 6.12/8.75mph
7) 0.26m - 1:44(6:45/m) 149/154bpm 24cal 8.9/8.91mph
8) 0.13m - 1:07(8:51/m) 148/154bpm 15cal 6.78/8.93mph
9) 0.25m - 1:48(7:13/m) 151/155bpm 25cal 8.32/9.52mph
10) 0.15m - 1:25(9:43/m) 144/154bpm 19cal 6.18/8.18mph
11) 0.25m - 1:45(6:57/m) 150/157bpm 24cal 8.63/9.5mph
12) 0.12m - 1:10(9:26/m) 147/157bpm 16cal 6.36/8.2mph
13) 0.25m - 1:44(6:48/m) 153/158bpm 25cal 8.83/9.31mph
14) 0.18m - 1:48(9:59/m) 146/158bpm 24cal 6.01/8.54mph
15) 0.25m - 1:41(6:45/m) 151/157bpm 23cal 8.9/8.97mph
16) 0.12m - 1:10(9:32/m) 148/157bpm 16cal 6.29/8.79mph
17) 0.25m - 1:44(6:54/m) 153/158bpm 25cal 8.69/9.35mph
18) 0.15m - 1:28(10:01/m) 147/157bpm 19cal 5.99/8.52mph
19) 0.25m - 1:38(6:38/m) 152/161bpm 23cal 9.06/8.93mph
20) 0.13m - 1:11(9:22/m) 151/161bpm 16cal 6.4/8.95mph
21) 0.25m - 1:40(6:38/m) 155/162bpm 24cal 9.06/9.54mph
22) 1m - 9:17(9:17/m) 137/162bpm 102cal 6.46/9.18mph
23) 1m - 9:16(9:16/m) 132/136bpm 84cal 6.47/6.64mph
24) 0.92m - 8:17(9:01/m) 131/135bpm 71cal 6.65/6.78mph
8:50 6:58 1:46 1:07 1:48 1:32 1:44 1:07 1:48 1:25 1:45 1:10 1:44 1:48 1:41 1:10 1:44 1:28 1:38 1:11 1:40 9:17 9:16 8:17
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:14 | 1:14 | 9:54 | 106 80-120 | 1050 | 180 156-184 | 1/2 |
0.25 | 2:23 | 1:09 | 9:09 | 125 121-128 | 1143 | 183 182-184 | 1/1 |
0.38 | 3:27 | 1:04 | 8:32 | 127 124-129 | 1083 | 184 180-186 | 1/2 |
0.50 | 4:32 | 1:05 | 8:39 | 130 120-135 | 1124 | 185 184-186 | 1/1 |
0.63 | 5:34 | 1:02 | 8:16 | 134 133-135 | 1107 | 186 184-188 | 1/1 |
0.75 | 6:38 | 1:05 | 8:38 | 134 132-135 | 1157 | 187 186-188 | 1/1 |
0.88 | 7:45 | 1:06 | 8:50 | 135 132-137 | 1192 | 188 186-188 | 1/1 |
1.00 | 8:49 | 1:05 | 8:38 | 135 134-137 | 1165 | 188 186-190 | 0/0 |
1.13 | 9:56 | 1:07 | 8:55 | 136 134-137 | 1214 | 189 188-190 | 1/0 |
1.25 | 11:01 | 1:05 | 8:37 | 135 131-137 | 1162 | 189 188-190 | 0/1 |
1.38 | 12:04 | 1:03 | 8:25 | 137 136-138 | 1153 | 189 186-190 | 0/0 |
1.50 | 13:08 | 1:04 | 8:33 | 138 137-140 | 1180 | 189 188-190 | 2/1 |
1.63 | 14:11 | 1:03 | 8:23 | 138 136-140 | 1157 | 189 188-190 | 1/2 |
1.75 | 15:11 | 1:00 | 8:02 | 140 140-141 | 1126 | 190 188-192 | 1/1 |
1.88 | 16:11 | 1:00 | 7:59 | 142 140-148 | 1133 | 190 186-192 | 0/2 |
2.00 | 17:05 | 54 | 7:11 | 151 149-154 | 1085 | 193 190-196 | 1/1 |
2.13 | 18:02 | 57 | 7:35 | 152 146-155 | 1152 | 190 178-196 | 1/1 |
2.25 | 19:05 | 1:03 | 8:28 | 144 140-149 | 1219 | 188 172-196 | 2/1 |
2.38 | 19:58 | 53 | 7:05 | 151 148-154 | 1070 | 194 188-198 | 0/2 |
2.50 | 20:59 | 1:00 | 8:03 | 152 148-154 | 1222 | 186 176-194 | 3/0 |
2.63 | 22:08 | 1:09 | 9:12 | 140 132-147 | 1288 | 181 172-192 | 1/1 |
2.75 | 23:02 | 54 | 7:14 | 149 144-151 | 1077 | 193 192-202 | 3/4 |
2.88 | 23:50 | 48 | 6:22 | 152 151-154 | 968 | 192 182-196 | 1/2 |
3.00 | 24:54 | 1:04 | 8:31 | 146 142-150 | 1243 | 185 182-192 | 1/2 |
3.13 | 25:47 | 53 | 7:06 | 150 145-155 | 1065 | 194 192-196 | 1/1 |
3.25 | 26:45 | 58 | 7:48 | 153 151-154 | 1193 | 188 174-192 | 1/1 |
3.38 | 27:58 | 1:13 | 9:41 | 142 134-151 | 1375 | 182 174-186 | 1/0 |
3.50 | 28:50 | 52 | 6:59 | 143 134-152 | 999 | 191 172-198 | 0/1 |
3.63 | 29:44 | 54 | 7:12 | 154 153-156 | 1109 | 196 194-196 | 2/1 |
3.75 | 30:54 | 1:10 | 9:20 | 148 140-156 | 1382 | 184 178-198 | 1/1 |
3.88 | 31:47 | 52 | 6:57 | 147 140-153 | 1022 | 192 182-198 | 2/1 |
4.00 | 32:37 | 51 | 6:47 | 156 154-158 | 1057 | 195 192-198 | 2/1 |
4.13 | 33:50 | 1:13 | 9:40 | 150 141-158 | 1451 | 182 178-196 | 3/0 |
4.25 | 34:54 | 1:04 | 8:29 | 139 135-148 | 1180 | 183 162-198 | 1/0 |
4.38 | 35:43 | 50 | 6:37 | 152 148-155 | 1007 | 194 192-198 | 0/3 |
4.50 | 36:44 | 1:01 | 8:09 | 154 149-157 | 1255 | 189 176-196 | 1/2 |
4.63 | 37:44 | 59 | 7:54 | 145 137-153 | 1145 | 187 182-196 | 0/2 |
4.75 | 38:37 | 53 | 7:06 | 155 152-156 | 1100 | 194 192-196 | 1/1 |
4.88 | 39:39 | 1:02 | 8:16 | 155 149-158 | 1282 | 188 176-194 | 1/1 |
5.00 | 40:49 | 1:10 | 9:19 | 141 136-149 | 1315 | 182 176-192 | 1/0 |
5.13 | 41:38 | 50 | 6:37 | 152 145-156 | 1005 | 197 194-200 | 1/1 |
5.25 | 42:33 | 55 | 7:20 | 158 153-161 | 1160 | 193 176-200 | 1/1 |
5.38 | 43:38 | 1:04 | 8:34 | 147 143-152 | 1259 | 183 178-194 | 1/0 |
5.50 | 44:27 | 49 | 6:36 | 154 149-158 | 1015 | 197 196-200 | 0/2 |
5.63 | 45:24 | 57 | 7:35 | 160 156-162 | 1214 | 189 174-200 | 3/0 |
5.75 | 46:36 | 1:12 | 9:38 | 147 140-154 | 1417 | 181 180-182 | 1/1 |
5.88 | 47:49 | 1:13 | 9:44 | 135 133-140 | 1313 | 180 160-186 | 1/0 |
6.00 | 48:57 | 1:08 | 9:01 | 136 134-138 | 1225 | 183 180-184 | 2/1 |
6.13 | 50:04 | 1:07 | 8:57 | 135 132-137 | 1208 | 182 180-184 | 0/3 |
6.25 | 51:14 | 1:10 | 9:24 | 133 133-134 | 1250 | 184 182-186 | 2/2 |
6.38 | 52:21 | 1:07 | 8:53 | 134 133-134 | 1190 | 184 182-186 | 0/2 |
6.50 | 53:32 | 1:11 | 9:26 | 133 130-134 | 1255 | 184 182-186 | 1/1 |
6.63 | 54:42 | 1:10 | 9:23 | 133 131-134 | 1249 | 184 182-186 | 1/1 |
6.75 | 55:54 | 1:12 | 9:38 | 132 130-133 | 1272 | 182 180-186 | 2/0 |
6.87 | 57:05 | 1:11 | 9:26 | 131 125-136 | 1235 | 182 180-182 | 1/2 |
7.00 | 58:13 | 1:08 | 9:05 | 133 131-134 | 1207 | 183 182-186 | 1/1 |
7.12 | 59:22 | 1:09 | 9:09 | 133 132-134 | 1217 | 184 182-186 | 1/1 |
7.25 | 1:00:30 | 1:08 | 9:04 | 133 132-134 | 1205 | 184 182-186 | 0/1 |
7.37 | 1:01:39 | 1:09 | 9:12 | 132 131-134 | 1215 | 184 182-186 | 1/1 |
7.50 | 1:02:49 | 1:10 | 9:19 | 130 129-131 | 1212 | 185 182-186 | 0/1 |
7.62 | 1:03:57 | 1:08 | 9:06 | 131 130-133 | 1192 | 185 184-186 | 0/0 |
7.75 | 1:05:05 | 1:09 | 9:08 | 132 131-135 | 1206 | 184 182-186 | 1/1 |
7.87 | 1:06:12 | 1:07 | 8:55 | 133 131-135 | 1186 | 185 184-188 | 0/0 |
8.00 | 1:07:20 | 1:07 | 8:57 | 131 130-132 | 1173 | 185 184-186 | 1/1 |
8.12 | 1:08:26 | 1:07 | 8:55 | 132 131-133 | 1177 | 186 182-192 | 1/1 |
8.25 | 1:09:34 | 1:07 | 8:59 | 132 131-133 | 1185 | 186 184-188 | 2/1 |
8.37 | 1:10:40 | 1:06 | 8:48 | 131 130-133 | 1153 | 185 184-186 | 1/1 |
8.50 | 1:11:50 | 1:10 | 9:21 | 129 122-131 | 1206 | 184 182-186 | 2/1 |
8.51 | 1:11:56 | 6 | 12:18 | 128 128-128 | 1574 | 175 164-182 | 0/0 |
Heart
139/162max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 83m,
Range 7m, Flat prediction 1:11:56
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
187 (202 max)
Stride Length: 102cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 100.0 | 186 | 8.5 | 1:11:56 | 8:27 |
Walk | 0.0 | 0 | 0 | 0 | NAN:00:00 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:14 | 7:14 | 61.27 |
5km | 24:25 | 7:52 | 61.80 |
5M | 40:40 | 8:08 | 60.50 |
10km | 51:21 | 8:16 | 59.88 |
10M | 1:25:31 | 8:33 | 59.47 |
Half | 1:54:14 | 8:43 | 58.49 |
20M | 2:59:50 | 9:00 | 58.87 |
Mara | 4:00:13 | 9:10 | 58.77 |
Fetch Miles
51:36 | Homeward bound |
9:00 | Homeward bound |
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