Sat 4th Apr 2020 at 9:00am by Sunbed Athlete
Run > Intervals
- breezy
- cold
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Time
34:00
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Miles 5.70
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Min/mi 5:58
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Pacing
89%
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WAVA
79.33
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Stride(cm)
141
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Cals
647
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Cadence
192
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BPM
183
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%MHR
110.4
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B/mi 1093
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Asc(m)
91
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Surface
Track
Notes & Comments
Hamilton Park for 20 x full laps with quarter lap slow jog recovery
Tired, a tad heavy legged too 😴 however pace for reps weren’t too shabby 🤷♀️
Split Summary
===
1) 0.23m - 1:17(5:31/m) 165/180bpm 21cal 10.87/12.56mph
2) 0.05m - 24(7:45/m) 178/179bpm 7cal 7.75/10.85mph
3) 0.24m - 1:18(5:26/m) 179/184bpm 25cal 11.03/11.15mph
4) 0.05m - 24(7:28/m) 178/179bpm 8cal 8.03/11.04mph
5) 0.24m - 1:18(5:26/m) 178/186bpm 25cal 11.04/11.19mph
6) 0.05m - 24(7:38/m) 178/181bpm 7cal 7.86/11.1mph
7) 0.23m - 1:18(5:34/m) 183/187bpm 25cal 10.79/11.02mph
8) 0.05m - 24(7:48/m) 181/182bpm 7cal 7.69/11.02mph
9) 0.23m - 1:18(5:32/m) 183/187bpm 25cal 10.84/11.21mph
10) 0.05m - 24(7:55/m) 183/184bpm 7cal 7.58/11.17mph
11) 0.24m - 1:18(5:31/m) 182/186bpm 25cal 10.87/11.1mph
12) 0.05m - 24(7:48/m) 182/183bpm 7cal 7.69/11.06mph
13) 0.23m - 1:19(5:39/m) 186/189bpm 25cal 10.63/10.92mph
14) 0.05m - 24(7:47/m) 183/186bpm 8cal 7.7/10.83mph
15) 0.24m - 1:17(5:27/m) 185/188bpm 25cal 11/11.27mph
16) 0.05m - 24(8:08/m) 186/188bpm 7cal 7.38/11.21mph
17) 0.24m - 1:18(5:30/m) 180/191bpm 25cal 10.91/11.1mph
18) 0.05m - 23(7:35/m) 180/181bpm 7cal 7.92/11.1mph
19) 0.23m - 1:18(5:33/m) 182/185bpm 25cal 10.81/11.06mph
20) 0.05m - 23(7:50/m) 182/185bpm 7cal 7.65/11.06mph
21) 0.24m - 1:19(5:34/m) 184/187bpm 26cal 10.77/10.9mph
22) 0.05m - 23(8:05/m) 181/183bpm 7cal 7.42/10.85mph
23) 0.23m - 1:19(5:36/m) 185/188bpm 26cal 10.71/10.81mph
24) 0.05m - 24(7:56/m) 184/185bpm 7cal 7.57/10.79mph
25) 0.23m - 1:19(5:39/m) 185/188bpm 26cal 10.61/10.83mph
26) 0.05m - 23(7:50/m) 183/186bpm 7cal 7.66/10.77mph
27) 0.23m - 1:19(5:35/m) 185/192bpm 25cal 10.76/11.04mph
28) 0.05m - 23(8:22/m) 184/187bpm 7cal 7.17/10.9mph
29) 0.24m - 1:20(5:33/m) 185/188bpm 26cal 10.8/11.04mph
30) 0.05m - 23(7:41/m) 183/184bpm 7cal 7.82/11mph
31) 0.23m - 1:19(5:37/m) 188/195bpm 26cal 10.67/10.96mph
32) 0.05m - 24(7:46/m) 182/185bpm 7cal 7.73/10.92mph
33) 0.23m - 1:19(5:41/m) 186/192bpm 26cal 10.57/10.87mph
34) 0.05m - 23(7:41/m) 189/192bpm 7cal 7.81/10.77mph
35) 0.23m - 1:19(5:42/m) 187/192bpm 26cal 10.51/10.75mph
36) 0.05m - 23(7:38/m) 185/188bpm 7cal 7.86/10.67mph
37) 0.23m - 1:19(5:37/m) 194/199bpm 26cal 10.68/10.81mph
38) 0.05m - 24(8:13/m) 193/195bpm 7cal 7.3/10.81mph
39) 0.23m - 1:19(5:38/m) 192/195bpm 26cal 10.64/10.85mph
40) 0.05m - 23(7:18/m) 191/196bpm 7cal 8.21/10.9mph
Tired, a tad heavy legged too 😴 however pace for reps weren’t too shabby 🤷♀️
Split Summary
===
1) 0.23m - 1:17(5:31/m) 165/180bpm 21cal 10.87/12.56mph
2) 0.05m - 24(7:45/m) 178/179bpm 7cal 7.75/10.85mph
3) 0.24m - 1:18(5:26/m) 179/184bpm 25cal 11.03/11.15mph
4) 0.05m - 24(7:28/m) 178/179bpm 8cal 8.03/11.04mph
5) 0.24m - 1:18(5:26/m) 178/186bpm 25cal 11.04/11.19mph
6) 0.05m - 24(7:38/m) 178/181bpm 7cal 7.86/11.1mph
7) 0.23m - 1:18(5:34/m) 183/187bpm 25cal 10.79/11.02mph
8) 0.05m - 24(7:48/m) 181/182bpm 7cal 7.69/11.02mph
9) 0.23m - 1:18(5:32/m) 183/187bpm 25cal 10.84/11.21mph
10) 0.05m - 24(7:55/m) 183/184bpm 7cal 7.58/11.17mph
11) 0.24m - 1:18(5:31/m) 182/186bpm 25cal 10.87/11.1mph
12) 0.05m - 24(7:48/m) 182/183bpm 7cal 7.69/11.06mph
13) 0.23m - 1:19(5:39/m) 186/189bpm 25cal 10.63/10.92mph
14) 0.05m - 24(7:47/m) 183/186bpm 8cal 7.7/10.83mph
15) 0.24m - 1:17(5:27/m) 185/188bpm 25cal 11/11.27mph
16) 0.05m - 24(8:08/m) 186/188bpm 7cal 7.38/11.21mph
17) 0.24m - 1:18(5:30/m) 180/191bpm 25cal 10.91/11.1mph
18) 0.05m - 23(7:35/m) 180/181bpm 7cal 7.92/11.1mph
19) 0.23m - 1:18(5:33/m) 182/185bpm 25cal 10.81/11.06mph
20) 0.05m - 23(7:50/m) 182/185bpm 7cal 7.65/11.06mph
21) 0.24m - 1:19(5:34/m) 184/187bpm 26cal 10.77/10.9mph
22) 0.05m - 23(8:05/m) 181/183bpm 7cal 7.42/10.85mph
23) 0.23m - 1:19(5:36/m) 185/188bpm 26cal 10.71/10.81mph
24) 0.05m - 24(7:56/m) 184/185bpm 7cal 7.57/10.79mph
25) 0.23m - 1:19(5:39/m) 185/188bpm 26cal 10.61/10.83mph
26) 0.05m - 23(7:50/m) 183/186bpm 7cal 7.66/10.77mph
27) 0.23m - 1:19(5:35/m) 185/192bpm 25cal 10.76/11.04mph
28) 0.05m - 23(8:22/m) 184/187bpm 7cal 7.17/10.9mph
29) 0.24m - 1:20(5:33/m) 185/188bpm 26cal 10.8/11.04mph
30) 0.05m - 23(7:41/m) 183/184bpm 7cal 7.82/11mph
31) 0.23m - 1:19(5:37/m) 188/195bpm 26cal 10.67/10.96mph
32) 0.05m - 24(7:46/m) 182/185bpm 7cal 7.73/10.92mph
33) 0.23m - 1:19(5:41/m) 186/192bpm 26cal 10.57/10.87mph
34) 0.05m - 23(7:41/m) 189/192bpm 7cal 7.81/10.77mph
35) 0.23m - 1:19(5:42/m) 187/192bpm 26cal 10.51/10.75mph
36) 0.05m - 23(7:38/m) 185/188bpm 7cal 7.86/10.67mph
37) 0.23m - 1:19(5:37/m) 194/199bpm 26cal 10.68/10.81mph
38) 0.05m - 24(8:13/m) 193/195bpm 7cal 7.3/10.81mph
39) 0.23m - 1:19(5:38/m) 192/195bpm 26cal 10.64/10.85mph
40) 0.05m - 23(7:18/m) 191/196bpm 7cal 8.21/10.9mph
1:17 24 1:18 24 1:18 24 1:18 24 1:18 24 1:18 24 1:19 24 1:17 24 1:18 23 1:18 23 1:19 23 1:19 24 1:19 23 1:19 23 1:20 23 1:19 24 1:19 23 1:19 23 1:19 24 1:19 23
Pin Map |
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Min/mi0
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Elev0
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0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 21 | 21 | 5:30 | 146 135-164 | 802 | 189 116-208 | 1/0 |
0.13 | 41 | 20 | 5:22 | 172 168-177 | 923 | 198 196-198 | 2/1 |
0.19 | 1:01 | 21 | 5:29 | 175 172-179 | 960 | 197 194-198 | 0/2 |
0.25 | 1:22 | 21 | 5:37 | 175 171-179 | 984 | 197 196-198 | 1/1 |
0.31 | 1:48 | 26 | 6:53 | 180 178-184 | 1240 | 187 178-200 | 0/0 |
0.38 | 2:09 | 21 | 5:34 | 182 180-184 | 1014 | 197 194-200 | 2/0 |
0.44 | 2:30 | 21 | 5:30 | 179 177-182 | 985 | 196 194-196 | 1/1 |
0.50 | 2:50 | 20 | 5:24 | 175 175-177 | 944 | 196 194-198 | 0/3 |
0.56 | 3:15 | 25 | 6:45 | 178 177-179 | 1201 | 186 180-196 | 1/0 |
0.63 | 3:38 | 23 | 6:06 | 183 178-185 | 1118 | 192 180-198 | 1/0 |
0.69 | 3:58 | 20 | 5:25 | 178 172-181 | 965 | 196 194-198 | 2/0 |
0.75 | 4:19 | 20 | 5:25 | 174 172-175 | 942 | 195 194-198 | 0/2 |
0.81 | 4:39 | 20 | 5:26 | 177 175-181 | 961 | 195 192-198 | 0/1 |
0.88 | 5:06 | 27 | 7:16 | 178 177-181 | 1293 | 184 178-194 | 0/0 |
0.94 | 5:28 | 22 | 5:49 | 186 185-187 | 1083 | 194 190-196 | 2/0 |
1.00 | 5:49 | 21 | 5:29 | 183 181-185 | 1005 | 195 194-196 | 1/1 |
1.06 | 6:09 | 20 | 5:25 | 181 180-182 | 980 | 196 194-198 | 0/2 |
1.13 | 6:33 | 24 | 6:20 | 181 180-182 | 1146 | 188 176-196 | 1/1 |
1.19 | 6:58 | 25 | 6:37 | 180 178-183 | 1192 | 185 178-198 | 0/0 |
1.25 | 7:19 | 21 | 5:42 | 184 182-185 | 1050 | 195 194-200 | 3/0 |
1.31 | 7:40 | 21 | 5:34 | 184 183-185 | 1024 | 196 194-198 | 0/1 |
1.38 | 7:59 | 20 | 5:12 | 184 182-186 | 958 | 193 182-198 | 0/3 |
1.44 | 8:28 | 28 | 7:30 | 182 181-184 | 1366 | 186 178-194 | 0/0 |
1.50 | 8:49 | 22 | 5:45 | 185 183-186 | 1064 | 194 178-198 | 1/0 |
1.56 | 9:10 | 20 | 5:27 | 182 181-184 | 992 | 196 194-198 | 2/0 |
1.63 | 9:30 | 20 | 5:25 | 181 179-183 | 981 | 195 194-198 | 0/2 |
1.69 | 9:51 | 21 | 5:31 | 181 181-182 | 999 | 195 194-196 | 1/1 |
1.75 | 10:18 | 28 | 7:22 | 183 181-186 | 1348 | 188 180-196 | 0/0 |
1.81 | 10:40 | 22 | 5:49 | 187 185-188 | 1089 | 195 184-200 | 2/0 |
1.88 | 11:01 | 21 | 5:34 | 187 186-188 | 1040 | 194 194-196 | 0/1 |
1.94 | 11:21 | 20 | 5:27 | 187 185-189 | 1018 | 194 194-196 | 0/3 |
2.00 | 11:48 | 26 | 6:59 | 184 180-186 | 1284 | 186 178-194 | 1/0 |
2.06 | 12:12 | 24 | 6:25 | 185 183-187 | 1186 | 191 178-198 | 1/0 |
2.13 | 12:31 | 20 | 5:18 | 185 184-186 | 981 | 197 196-198 | 2/0 |
2.19 | 12:52 | 20 | 5:23 | 184 182-185 | 989 | 196 196-196 | 0/2 |
2.25 | 13:12 | 20 | 5:25 | 186 184-188 | 1009 | 194 194-196 | 1/1 |
2.31 | 13:39 | 27 | 7:13 | 186 184-190 | 1341 | 182 178-198 | 0/0 |
2.38 | 14:00 | 21 | 5:37 | 179 166-191 | 1004 | 197 196-200 | 2/0 |
2.44 | 14:22 | 22 | 5:48 | 171 166-177 | 991 | 193 192-194 | 1/1 |
2.50 | 14:42 | 20 | 5:21 | 179 177-181 | 959 | 195 194-198 | 0/3 |
2.56 | 15:06 | 24 | 6:28 | 181 180-181 | 1171 | 191 180-198 | 1/0 |
2.63 | 15:30 | 24 | 6:20 | 180 178-184 | 1139 | 185 178-200 | 0/0 |
2.69 | 15:51 | 21 | 5:38 | 184 183-185 | 1037 | 194 194-196 | 3/0 |
2.75 | 16:12 | 21 | 5:31 | 182 181-183 | 1003 | 195 194-198 | 0/1 |
2.81 | 16:32 | 20 | 5:23 | 183 181-185 | 985 | 195 194-196 | 0/2 |
2.88 | 16:59 | 27 | 7:18 | 182 180-184 | 1330 | 183 178-190 | 0/0 |
2.94 | 17:21 | 21 | 5:42 | 186 185-187 | 1060 | 196 194-200 | 1/0 |
3.00 | 17:42 | 21 | 5:43 | 184 182-185 | 1053 | 194 194-194 | 2/1 |
3.06 | 18:03 | 21 | 5:33 | 182 180-184 | 1009 | 194 190-196 | 0/2 |
3.13 | 18:27 | 25 | 6:34 | 183 180-185 | 1201 | 189 178-194 | 1/0 |
3.19 | 18:52 | 24 | 6:29 | 184 181-188 | 1192 | 187 180-196 | 1/0 |
3.25 | 19:12 | 21 | 5:32 | 186 185-187 | 1030 | 194 194-194 | 2/0 |
3.31 | 19:34 | 21 | 5:42 | 184 183-185 | 1050 | 194 192-196 | 0/2 |
3.38 | 19:54 | 20 | 5:28 | 183 183-184 | 999 | 194 194-196 | 1/1 |
3.44 | 20:22 | 27 | 7:14 | 184 183-186 | 1332 | 184 178-194 | 0/0 |
3.50 | 20:44 | 22 | 5:58 | 187 186-188 | 1115 | 195 194-196 | 3/0 |
3.56 | 21:05 | 21 | 5:37 | 184 182-187 | 1034 | 195 194-196 | 0/1 |
3.63 | 21:26 | 21 | 5:30 | 183 182-184 | 1006 | 194 194-194 | 0/3 |
3.69 | 21:48 | 22 | 5:56 | 184 183-186 | 1090 | 188 180-192 | 1/0 |
3.75 | 22:16 | 28 | 7:28 | 183 181-187 | 1367 | 185 180-198 | 1/0 |
3.81 | 22:36 | 21 | 5:29 | 186 185-187 | 1019 | 196 194-196 | 2/0 |
3.88 | 22:57 | 21 | 5:33 | 183 183-184 | 1015 | 195 194-196 | 0/2 |
3.94 | 23:17 | 20 | 5:20 | 186 182-192 | 991 | 194 192-196 | 1/2 |
4.00 | 23:45 | 28 | 7:34 | 184 181-187 | 1391 | 186 176-192 | 0/0 |
4.06 | 24:08 | 22 | 5:59 | 187 186-188 | 1117 | 191 180-196 | 2/0 |
4.13 | 24:29 | 21 | 5:33 | 186 184-187 | 1033 | 194 192-196 | 1/1 |
4.19 | 24:49 | 20 | 5:23 | 183 183-184 | 984 | 195 192-196 | 0/3 |
4.25 | 25:10 | 21 | 5:37 | 182 180-184 | 1021 | 192 190-194 | 1/0 |
4.31 | 25:37 | 27 | 7:11 | 185 182-191 | 1330 | 183 178-202 | 0/0 |
4.38 | 25:58 | 21 | 5:43 | 191 189-193 | 1093 | 196 194-198 | 3/0 |
4.44 | 26:19 | 21 | 5:37 | 187 185-190 | 1050 | 188 178-194 | 0/1 |
4.50 | 26:40 | 20 | 5:23 | 187 186-187 | 1006 | 194 192-196 | 0/2 |
4.56 | 27:06 | 26 | 7:03 | 183 178-186 | 1291 | 186 178-194 | 0/0 |
4.62 | 27:29 | 24 | 6:16 | 188 181-192 | 1180 | 189 180-198 | 2/0 |
4.69 | 27:50 | 21 | 5:31 | 185 182-188 | 1021 | 194 194-194 | 2/0 |
4.75 | 28:11 | 21 | 5:34 | 185 184-187 | 1029 | 194 192-194 | 0/3 |
4.81 | 28:33 | 22 | 5:47 | 188 186-192 | 1088 | 193 190-196 | 1/1 |
4.87 | 29:00 | 27 | 7:14 | 188 186-191 | 1361 | 185 180-200 | 0/0 |
4.94 | 29:22 | 22 | 5:47 | 190 186-191 | 1099 | 195 194-198 | 3/0 |
5.00 | 29:43 | 21 | 5:43 | 187 182-192 | 1068 | 193 192-194 | 0/1 |
5.06 | 30:04 | 21 | 5:31 | 185 182-187 | 1022 | 194 194-196 | 0/3 |
5.12 | 30:29 | 25 | 6:46 | 185 182-188 | 1252 | 187 178-196 | 0/0 |
5.19 | 30:54 | 25 | 6:32 | 190 182-198 | 1242 | 190 180-198 | 1/0 |
5.25 | 31:15 | 21 | 5:39 | 195 194-195 | 1102 | 195 194-196 | 2/1 |
5.31 | 31:36 | 21 | 5:31 | 194 193-195 | 1072 | 195 194-196 | 0/3 |
5.38 | 31:57 | 21 | 5:36 | 194 193-195 | 1086 | 195 192-198 | 1/1 |
5.44 | 32:24 | 28 | 7:20 | 192 189-193 | 1408 | 183 178-192 | 0/0 |
5.50 | 32:46 | 22 | 5:52 | 192 192-193 | 1127 | 192 178-196 | 2/0 |
5.56 | 33:07 | 21 | 5:42 | 192 191-193 | 1095 | 194 194-196 | 0/1 |
5.63 | 33:28 | 21 | 5:28 | 191 191-192 | 1045 | 195 192-196 | 0/3 |
5.69 | 33:53 | 25 | 6:35 | 192 187-196 | 1264 | 191 178-200 | 0/0 |
5.70 | 34:00 | 7 | 8:35 | 187 186-187 | 1606 | 180 180-180 | 0/0 |
Heart
183/198max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 91m,
Range 5m, Flat prediction 34:00
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
192 (208 max)
Stride Length: 141cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 100.0 | 192 | 5.7 | 33:59 | 5:58 |
Walk | 0.0 | 116 | 0 | 1 | 5:10 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:22 | 5:22 | 79.37 |
5km | 17:52 | 5:45 | 81.12 |
5M | 29:35 | 5:55 | 79.75 |
10km | 37:15 | 6:00 | 79.09 |
10M | 1:01:42 | 6:10 | 78.92 |
Half | 1:22:08 | 6:16 | 77.83 |
20M | 2:08:38 | 6:26 | 78.74 |
Mara | 2:51:15 | 6:32 | 78.87 |
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