Sun 10th May 2020 at 9:00am by denisef
Run > Intervals
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Time
59:19
-
Miles 5.00
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Min/mi 11:52
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Pacing
89%
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WAVA
40.20
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Stride(cm)
94
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Cals
639
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Cadence
144
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BPM
149
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%MHR
87.3
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B/mi 1771
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Asc(m)
31
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Surface
Road
Notes & Comments
2 comments
Found the efforts hard work today and they were slower than two weeks ago. Recoveries were quicker as were the mile warm up and warm down. Overall around a minute quicker than a fortnight ago.
Split Summary
===
1) 1m - 12:33(12:33/m) 135/155bpm 122cal 4.78/5.55mph
2) 0m - 2(16:40/m) 144/144bpm 3.6/4.24mph
3) 0.5m - 5:18(10:41/m) 150/156bpm 57cal 5.62/6.39mph
4) 0.25m - 3:23(13:39/m) 139/156bpm 33cal 4.4/5.22mph
5) 0.5m - 5:12(10:24/m) 153/164bpm 57cal 5.77/7.06mph
6) 0.25m - 3:24(13:29/m) 147/164bpm 36cal 4.45/5.24mph
7) 0.5m - 5:29(10:57/m) 154/167bpm 61cal 5.48/6.43mph
8) 0.25m - 3:23(13:40/m) 143/163bpm 34cal 4.39/5.99mph
9) 0.51m - 5:28(10:43/m) 156/170bpm 62cal 5.6/6.49mph
10) 0.24m - 3:15(13:17/m) 152/166bpm 35cal 4.52/6.07mph
11) 1m - 11:51(11:51/m) 161/172bpm 142cal 5.06/5.95mph
12) 0m - 3(13:30/m) 156/157bpm 4.45/4.74mph
Split Summary
===
1) 1m - 12:33(12:33/m) 135/155bpm 122cal 4.78/5.55mph
2) 0m - 2(16:40/m) 144/144bpm 3.6/4.24mph
3) 0.5m - 5:18(10:41/m) 150/156bpm 57cal 5.62/6.39mph
4) 0.25m - 3:23(13:39/m) 139/156bpm 33cal 4.4/5.22mph
5) 0.5m - 5:12(10:24/m) 153/164bpm 57cal 5.77/7.06mph
6) 0.25m - 3:24(13:29/m) 147/164bpm 36cal 4.45/5.24mph
7) 0.5m - 5:29(10:57/m) 154/167bpm 61cal 5.48/6.43mph
8) 0.25m - 3:23(13:40/m) 143/163bpm 34cal 4.39/5.99mph
9) 0.51m - 5:28(10:43/m) 156/170bpm 62cal 5.6/6.49mph
10) 0.24m - 3:15(13:17/m) 152/166bpm 35cal 4.52/6.07mph
11) 1m - 11:51(11:51/m) 161/172bpm 142cal 5.06/5.95mph
12) 0m - 3(13:30/m) 156/157bpm 4.45/4.74mph
12:33 2 5:18 3:23 5:12 3:24 5:29 3:23 5:28 3:15 11:51 3
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 44 | 44 | 11:42 | 107 85-125 | 1251 | 154 116-160 | 0/0 |
0.13 | 1:33 | 49 | 13:01 | 121 116-124 | 1575 | 152 150-152 | 0/0 |
0.19 | 2:15 | 43 | 11:20 | 124 121-127 | 1406 | 152 148-154 | 0/0 |
0.25 | 3:01 | 45 | 12:06 | 130 128-132 | 1573 | 151 148-152 | 0/0 |
0.31 | 3:49 | 48 | 12:54 | 129 127-131 | 1664 | 150 146-152 | 0/0 |
0.38 | 4:34 | 45 | 11:59 | 142 128-151 | 1701 | 150 146-152 | 0/0 |
0.44 | 5:21 | 47 | 12:27 | 139 137-141 | 1732 | 150 148-152 | 0/1 |
0.50 | 6:07 | 47 | 12:28 | 139 137-140 | 1734 | 151 148-152 | 0/1 |
0.56 | 6:52 | 45 | 11:57 | 136 135-136 | 1626 | 148 148-150 | 0/0 |
0.63 | 7:38 | 46 | 12:09 | 136 135-136 | 1652 | 148 146-150 | 0/0 |
0.69 | 8:22 | 44 | 11:44 | 138 136-140 | 1619 | 148 146-150 | 0/0 |
0.75 | 9:11 | 49 | 13:01 | 138 137-139 | 1797 | 146 144-148 | 0/0 |
0.81 | 10:00 | 50 | 13:17 | 145 142-149 | 1926 | 145 144-146 | 0/1 |
0.88 | 10:45 | 45 | 11:54 | 140 139-141 | 1665 | 145 144-148 | 0/0 |
0.94 | 11:38 | 53 | 14:13 | 146 135-155 | 2077 | 147 142-150 | 1/0 |
1.00 | 12:32 | 54 | 14:25 | 145 143-147 | 2090 | 145 144-148 | 1/0 |
1.06 | 13:09 | 36 | 9:42 | 149 144-155 | 1445 | 152 144-154 | 0/1 |
1.13 | 13:45 | 36 | 9:36 | 152 150-155 | 1460 | 154 152-156 | 1/0 |
1.19 | 14:24 | 39 | 10:32 | 151 150-152 | 1590 | 151 150-152 | 0/0 |
1.25 | 15:05 | 41 | 10:57 | 150 148-151 | 1642 | 151 150-152 | 0/0 |
1.31 | 15:46 | 41 | 10:51 | 152 149-154 | 1650 | 152 152-154 | 0/0 |
1.38 | 16:25 | 39 | 10:25 | 150 147-153 | 1562 | 150 148-154 | 0/0 |
1.44 | 17:10 | 45 | 11:56 | 148 146-150 | 1766 | 143 120-152 | 0/0 |
1.50 | 17:53 | 43 | 11:31 | 150 149-151 | 1729 | 144 142-148 | 1/0 |
1.56 | 18:47 | 54 | 14:27 | 138 130-148 | 1993 | 119 116-124 | 1/0 |
1.63 | 19:36 | 49 | 13:06 | 134 128-141 | 1756 | 138 120-150 | 0/1 |
1.69 | 20:25 | 49 | 12:59 | 146 139-154 | 1895 | 138 116-152 | 0/0 |
1.75 | 21:14 | 50 | 13:12 | 134 130-138 | 1769 | 125 116-156 | 0/0 |
1.81 | 21:50 | 36 | 9:33 | 141 127-153 | 1346 | 155 154-158 | 1/0 |
1.88 | 22:26 | 36 | 9:29 | 156 152-161 | 1478 | 154 150-158 | 0/0 |
1.94 | 23:07 | 41 | 10:51 | 156 155-156 | 1693 | 152 150-154 | 0/0 |
2.00 | 23:48 | 41 | 10:57 | 156 151-160 | 1708 | 140 118-152 | 0/0 |
2.06 | 24:26 | 38 | 10:15 | 153 148-159 | 1567 | 152 148-154 | 1/0 |
2.13 | 25:05 | 39 | 10:23 | 155 153-157 | 1609 | 144 120-152 | 0/0 |
2.19 | 25:50 | 46 | 12:09 | 151 145-158 | 1834 | 157 120-238 | 0/1 |
2.25 | 26:32 | 41 | 10:59 | 157 152-164 | 1724 | 146 122-152 | 0/0 |
2.31 | 27:24 | 53 | 14:03 | 143 139-148 | 2008 | 118 116-122 | 0/1 |
2.38 | 28:13 | 48 | 12:55 | 151 140-159 | 1949 | 147 130-150 | 0/1 |
2.44 | 29:00 | 48 | 12:41 | 157 150-163 | 1991 | 141 116-148 | 0/0 |
2.50 | 29:50 | 49 | 13:08 | 137 125-155 | 1800 | 123 116-158 | 1/0 |
2.56 | 30:28 | 38 | 10:15 | 148 130-159 | 1516 | 155 154-158 | 1/0 |
2.63 | 31:13 | 45 | 12:00 | 154 147-159 | 1847 | 148 116-236 | 1/0 |
2.69 | 32:02 | 50 | 13:13 | 149 146-154 | 1968 | 124 116-146 | 1/0 |
2.75 | 32:44 | 42 | 11:07 | 158 151-166 | 1756 | 151 146-154 | 1/0 |
2.81 | 33:22 | 37 | 10:00 | 162 160-166 | 1620 | 150 148-152 | 1/0 |
2.88 | 34:03 | 41 | 10:59 | 159 159-160 | 1747 | 150 150-150 | 0/2 |
2.94 | 34:42 | 39 | 10:28 | 155 149-161 | 1622 | 137 122-152 | 0/1 |
3.00 | 35:21 | 39 | 10:16 | 157 149-167 | 1612 | 152 146-156 | 0/0 |
3.06 | 36:14 | 53 | 14:10 | 147 140-155 | 2082 | 123 116-148 | 0/0 |
3.13 | 37:02 | 49 | 13:01 | 141 136-149 | 1834 | 141 120-152 | 1/0 |
3.19 | 37:52 | 49 | 13:05 | 154 136-163 | 2014 | 136 116-152 | 1/0 |
3.25 | 38:42 | 51 | 13:31 | 133 129-138 | 1798 | 128 112-154 | 0/0 |
3.31 | 39:21 | 39 | 10:27 | 145 134-161 | 1515 | 153 152-154 | 0/0 |
3.38 | 40:03 | 41 | 11:01 | 160 154-164 | 1764 | 151 150-154 | 0/0 |
3.44 | 40:49 | 46 | 12:13 | 158 154-161 | 1930 | 139 116-154 | 0/0 |
3.50 | 41:29 | 41 | 10:53 | 155 150-160 | 1687 | 149 146-152 | 2/0 |
3.56 | 42:08 | 39 | 10:25 | 161 152-170 | 1676 | 151 150-152 | 0/1 |
3.63 | 42:48 | 40 | 10:34 | 156 149-167 | 1649 | 135 120-154 | 0/1 |
3.69 | 43:29 | 41 | 10:58 | 161 157-164 | 1765 | 143 116-154 | 0/1 |
3.75 | 44:07 | 38 | 10:01 | 159 154-162 | 1592 | 146 116-154 | 0/0 |
3.81 | 44:57 | 50 | 13:21 | 151 144-159 | 2016 | 122 108-148 | 0/1 |
3.88 | 45:40 | 44 | 11:37 | 158 149-166 | 1835 | 151 150-154 | 0/1 |
3.94 | 46:31 | 50 | 13:28 | 157 154-160 | 2114 | 131 116-150 | 1/0 |
4.00 | 47:24 | 53 | 14:12 | 139 127-151 | 1974 | 117 116-122 | 1/0 |
4.06 | 48:03 | 39 | 10:23 | 149 130-162 | 1548 | 149 116-154 | 1/0 |
4.13 | 48:44 | 41 | 10:52 | 164 156-170 | 1783 | 152 150-154 | 0/0 |
4.19 | 49:27 | 43 | 11:35 | 161 161-162 | 1866 | 150 146-154 | 0/0 |
4.25 | 50:13 | 45 | 12:04 | 158 156-160 | 1907 | 145 144-148 | 0/1 |
4.31 | 50:55 | 42 | 11:13 | 159 158-161 | 1783 | 146 144-148 | 0/1 |
4.38 | 51:40 | 45 | 12:00 | 161 158-163 | 1931 | 146 144-150 | 1/0 |
4.44 | 52:24 | 45 | 11:57 | 163 162-165 | 1949 | 146 144-148 | 1/0 |
4.50 | 53:13 | 48 | 12:55 | 162 160-164 | 2093 | 144 142-146 | 0/0 |
4.56 | 53:56 | 43 | 11:30 | 165 162-167 | 1897 | 145 144-148 | 0/1 |
4.62 | 54:39 | 43 | 11:31 | 162 160-163 | 1867 | 144 144-144 | 0/1 |
4.69 | 55:25 | 46 | 12:19 | 166 163-169 | 2046 | 145 142-148 | 0/1 |
4.75 | 56:12 | 47 | 12:26 | 163 160-167 | 2028 | 144 142-146 | 1/0 |
4.81 | 56:58 | 46 | 12:20 | 159 156-163 | 1962 | 142 140-144 | 1/0 |
4.87 | 57:42 | 44 | 11:36 | 162 160-164 | 1879 | 142 140-144 | 0/1 |
4.94 | 58:27 | 46 | 12:08 | 161 160-162 | 1954 | 142 140-142 | 0/0 |
5.00 | 59:16 | 49 | 13:01 | 155 150-160 | 2017 | 140 118-144 | 0/0 |
5.00 | 59:20 | 4 | 17:58 | 157 157-157 | 2820 | 142 142-142 | 0/0 |
Heart
149/170max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 31m,
Range 7m, Flat prediction 59:19
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
144 (238 max)
Stride Length: 94cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 79.7 | 150 | 4.2 | 47:19 | 11:24 |
Walk | 20.3 | 119 | 0.9 | 12:01 | 14:05 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:46 | 10:46 | 39.16 |
5km | 35:49 | 11:32 | 41.14 |
5M | 59:19 | 11:52 | 40.18 |
10km | 1:14:41 | 12:01 | 39.87 |
10M | 2:03:40 | 12:22 | 39.72 |
Half | 2:44:39 | 12:34 | 39.18 |
20M | 4:17:51 | 12:54 | 39.44 |
Mara | 5:43:18 | 13:06 | 39.27 |
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They are fine, well done
Thank you 😊