Tue 26th May 2020 at 8:00am by Abi G
Run > Intervals
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Time
1:02:02
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Miles 8.09
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Min/mi 7:40
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Pacing
60%
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WAVA
66.50
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Stride(cm)
112
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Cals
877
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Cadence
187
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BPM
151
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%MHR
81.4
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B/mi 1155
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Asc(m)
174
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Hillscore
6
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Surface
Road
Notes & Comments
16min warm up
8 X 2min steady, 30s easy, 30s fast, 2min easy
Cool down.
Warm morning.
Felt ok for most of it, tough towards the end up the hill.
Split Summary
===
1) 1m - 8:14(8:14/m) 132/147bpm 93cal 7.29/7.85mph
2) 1m - 7:50(7:50/m) 135/151bpm 86cal 7.67/9.35mph
3) 0m - 1(25:16/m) 135/151bpm 86cal 2.37/9.35mph
4) 0.26m - 2:00(7:35/m) 143/154bpm 23cal 7.91/8.5mph
5) 0.06m - 30(7:52/m) 155/156bpm 7cal 7.63/7.2mph
6) 0.07m - 30(6:49/m) 156/160bpm 7cal 8.81/9.06mph
7) 0.25m - 2:00(7:51/m) 145/161bpm 24cal 7.65/8.66mph
8) 0.28m - 2:00(7:15/m) 155/158bpm 27cal 8.28/8.83mph
9) 0.06m - 30(8:22/m) 155/157bpm 6cal 7.18/8.25mph
10) 0.08m - 30(6:14/m) 155/159bpm 6cal 9.62/10.67mph
11) 0.25m - 2:00(7:53/m) 156/164bpm 28cal 7.61/9.48mph
12) 0.27m - 2:00(7:27/m) 159/166bpm 28cal 8.05/8.45mph
13) 0.06m - 30(8:33/m) 164/166bpm 7cal 7.01/7.83mph
14) 0.08m - 30(6:09/m) 161/164bpm 7cal 9.74/9.91mph
15) 0.27m - 2:00(7:32/m) 140/161bpm 20cal 7.96/9.81mph
16) 0.28m - 2:00(7:05/m) 157/163bpm 27cal 8.46/8.64mph
17) 0.06m - 30(8:30/m) 163/165bpm 7cal 7.06/8.47mph
18) 0.08m - 30(6:06/m) 165/169bpm 7cal 9.84/10.67mph
19) 0.25m - 2:00(8:01/m) 160/168bpm 28cal 7.48/10.33mph
20) 0.27m - 2:00(7:31/m) 165/167bpm 29cal 7.99/8.41mph
21) 0.06m - 30(7:42/m) 158/167bpm 7cal 7.79/8.56mph
22) 0.09m - 30(5:36/m) 149/156bpm 5cal 10.71/11.35mph
23) 0.25m - 2:00(8:02/m) 158/165bpm 27cal 7.47/10.73mph
24) 0.27m - 2:00(7:18/m) 164/167bpm 29cal 8.22/8.81mph
25) 0.06m - 30(7:50/m) 163/165bpm 7cal 7.66/8.06mph
26) 0.08m - 30(6:14/m) 158/161bpm 6cal 9.64/10.12mph
27) 0.25m - 2:00(7:52/m) 164/175bpm 29cal 7.62/9.96mph
28) 0.27m - 2:00(7:17/m) 162/164bpm 28cal 8.23/8.52mph
29) 0.06m - 30(8:08/m) 161/162bpm 7cal 7.38/8.35mph
30) 0.08m - 30(5:59/m) 157/159bpm 6cal 10.03/11.69mph
31) 0.24m - 2:00(8:30/m) 158/168bpm 26cal 7.05/10.6mph
32) 0.26m - 2:00(7:38/m) 168/173bpm 30cal 7.87/9.77mph
33) 0.06m - 30(8:05/m) 158/168bpm 7cal 7.42/7.93mph
34) 0.09m - 30(5:22/m) 156/161bpm 6cal 11.19/12.52mph
35) 0.24m - 2:00(8:21/m) 160/167bpm 27cal 7.18/10.92mph
36) 0.77m - 5:57(7:45/m) 158/167bpm 77cal 7.75/8.35mph
8 X 2min steady, 30s easy, 30s fast, 2min easy
Cool down.
Warm morning.
Felt ok for most of it, tough towards the end up the hill.
Split Summary
===
1) 1m - 8:14(8:14/m) 132/147bpm 93cal 7.29/7.85mph
2) 1m - 7:50(7:50/m) 135/151bpm 86cal 7.67/9.35mph
3) 0m - 1(25:16/m) 135/151bpm 86cal 2.37/9.35mph
4) 0.26m - 2:00(7:35/m) 143/154bpm 23cal 7.91/8.5mph
5) 0.06m - 30(7:52/m) 155/156bpm 7cal 7.63/7.2mph
6) 0.07m - 30(6:49/m) 156/160bpm 7cal 8.81/9.06mph
7) 0.25m - 2:00(7:51/m) 145/161bpm 24cal 7.65/8.66mph
8) 0.28m - 2:00(7:15/m) 155/158bpm 27cal 8.28/8.83mph
9) 0.06m - 30(8:22/m) 155/157bpm 6cal 7.18/8.25mph
10) 0.08m - 30(6:14/m) 155/159bpm 6cal 9.62/10.67mph
11) 0.25m - 2:00(7:53/m) 156/164bpm 28cal 7.61/9.48mph
12) 0.27m - 2:00(7:27/m) 159/166bpm 28cal 8.05/8.45mph
13) 0.06m - 30(8:33/m) 164/166bpm 7cal 7.01/7.83mph
14) 0.08m - 30(6:09/m) 161/164bpm 7cal 9.74/9.91mph
15) 0.27m - 2:00(7:32/m) 140/161bpm 20cal 7.96/9.81mph
16) 0.28m - 2:00(7:05/m) 157/163bpm 27cal 8.46/8.64mph
17) 0.06m - 30(8:30/m) 163/165bpm 7cal 7.06/8.47mph
18) 0.08m - 30(6:06/m) 165/169bpm 7cal 9.84/10.67mph
19) 0.25m - 2:00(8:01/m) 160/168bpm 28cal 7.48/10.33mph
20) 0.27m - 2:00(7:31/m) 165/167bpm 29cal 7.99/8.41mph
21) 0.06m - 30(7:42/m) 158/167bpm 7cal 7.79/8.56mph
22) 0.09m - 30(5:36/m) 149/156bpm 5cal 10.71/11.35mph
23) 0.25m - 2:00(8:02/m) 158/165bpm 27cal 7.47/10.73mph
24) 0.27m - 2:00(7:18/m) 164/167bpm 29cal 8.22/8.81mph
25) 0.06m - 30(7:50/m) 163/165bpm 7cal 7.66/8.06mph
26) 0.08m - 30(6:14/m) 158/161bpm 6cal 9.64/10.12mph
27) 0.25m - 2:00(7:52/m) 164/175bpm 29cal 7.62/9.96mph
28) 0.27m - 2:00(7:17/m) 162/164bpm 28cal 8.23/8.52mph
29) 0.06m - 30(8:08/m) 161/162bpm 7cal 7.38/8.35mph
30) 0.08m - 30(5:59/m) 157/159bpm 6cal 10.03/11.69mph
31) 0.24m - 2:00(8:30/m) 158/168bpm 26cal 7.05/10.6mph
32) 0.26m - 2:00(7:38/m) 168/173bpm 30cal 7.87/9.77mph
33) 0.06m - 30(8:05/m) 158/168bpm 7cal 7.42/7.93mph
34) 0.09m - 30(5:22/m) 156/161bpm 6cal 11.19/12.52mph
35) 0.24m - 2:00(8:21/m) 160/167bpm 27cal 7.18/10.92mph
36) 0.77m - 5:57(7:45/m) 158/167bpm 77cal 7.75/8.35mph
8:14 7:50 1 2:00 30 30 2:00 2:00 30 30 2:00 2:00 30 30 2:00 2:00 30 30 2:00 2:00 30 30 2:00 2:00 30 30 2:00 2:00 30 30 2:00 2:00 30 30 2:00 5:57
Pin Map |
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Min/mi0
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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. |
---|---|---|---|---|---|---|---|
0.13 | 1:03 | 1:03 | 8:24 | 102 76-119 | 857 | 179 174-184 | 4/1 |
0.25 | 2:08 | 1:05 | 8:36 | 129 120-132 | 1110 | 178 174-182 | 2/2 |
0.38 | 3:12 | 1:04 | 8:35 | 137 131-142 | 1175 | 182 176-186 | 4/6 |
0.50 | 4:20 | 1:08 +11 | 9:03 | 133 122-143 | 1204 | 179 176-186 | 0/5 |
0.63 | 5:24 | 1:04 | 8:35 | 129 122-142 | 1107 | 183 178-188 | 8/0 |
0.75 | 6:26 | 1:01 | 8:12 | 145 143-147 | 1189 | 184 182-186 | 5/0 |
0.88 | 7:27 | 1:01 | 8:08 | 143 142-147 | 1162 | 184 182-190 | 2/0 |
1.00 | 8:25 | 58 | 7:48 | 141 139-143 | 1099 | 184 180-188 | 2/1 |
1.13 | 9:26 | 1:01 | 8:11 | 140 139-142 | 1146 | 185 182-188 | 3/0 |
1.25 | 10:27 | 1:00 | 8:01 | 146 142-150 | 1169 | 184 178-188 | 5/6 |
1.38 | 11:26 | 59 | 7:53 | 135 131-141 | 1065 | 184 180-188 | 0/4 |
1.50 | 13:38 | 2:13 +1:17 | 17:43 | 111 86-136 | 1966 | 187 182-190 | 1/2 |
1.63 | 15:30 | 1:52 +56 | 14:52 | 119 108-135 | 1770 | 187 174-190 | 1/2 |
1.75 | 16:29 | 59 | 7:54 | 136 135-137 | 1073 | 184 182-188 | 0/5 |
1.88 | 17:27 | 58 | 7:46 | 139 134-147 | 1079 | 187 182-188 | 5/1 |
2.00 | 19:43 | 2:16 +1:17 | 18:05 | 143 104-151 | 2587 | 187 182-188 | 5/0 |
2.13 | 20:38 | 55 | 7:21 | 131 104-150 | 962 | 190 188-192 | 3/0 |
2.25 | 21:38 | 1:00 | 8:01 | 151 148-153 | 1211 | 189 188-192 | 3/1 |
2.38 | 22:35 | 56 | 7:30 | 155 153-157 | 1162 | 192 182-202 | 4/0 |
2.50 | 23:57 | 1:22 +23 | 10:55 | 147 137-161 | 1605 | 192 186-200 | 4/0 |
2.63 | 24:54 | 58 | 7:42 | 145 142-148 | 1117 | 186 180-190 | 2/2 |
2.75 | 25:48 | 53 | 7:08 | 152 147-157 | 1084 | 190 188-192 | 0/2 |
2.88 | 26:41 | 53 | 7:08 | 155 154-156 | 1105 | 186 180-190 | 1/2 |
3.00 | 27:41 | 1:00 | 7:58 | 155 152-158 | 1234 | 185 178-188 | 1/3 |
3.13 | 28:33 | 52 | 6:56 | 156 152-164 | 1082 | 192 182-200 | 0/2 |
3.25 | 29:32 | 59 | 7:52 | 159 153-163 | 1250 | 184 180-188 | 1/2 |
3.38 | 30:28 | 56 | 7:31 | 151 150-152 | 1136 | 186 182-190 | 0/3 |
3.50 | 31:22 | 54 | 7:09 | 159 151-164 | 1137 | 190 188-192 | 2/0 |
3.63 | 32:23 | 1:01 | 8:09 | 164 161-166 | 1336 | 187 176-192 | 5/4 |
3.75 | 33:42 | 1:19 +28 | 10:29 | 161 155-165 | 1688 | 193 180-200 | 0/3 |
3.88 | 35:40 | 1:58 +1:03 | 15:44 | 134 112-154 | 2109 | 187 174-194 | 0/3 |
4.00 | 36:41 | 1:01 | 8:09 | 141 129-148 | 1150 | 184 182-190 | 1/1 |
4.13 | 37:34 | 53 | 7:06 | 154 148-158 | 1093 | 190 188-192 | 1/0 |
4.25 | 38:27 | 53 | 7:03 | 159 156-162 | 1120 | 190 186-192 | 1/1 |
4.38 | 39:23 | 56 | 7:28 | 163 160-165 | 1216 | 190 180-200 | 2/0 |
4.50 | 40:16 | 53 | 7:03 | 165 161-169 | 1163 | 189 180-198 | 1/5 |
4.63 | 41:15 | 59 | 7:54 | 159 153-168 | 1257 | 187 180-194 | 3/4 |
4.75 | 42:17 | 1:02 | 8:12 | 162 156-165 | 1329 | 190 186-192 | 5/2 |
4.88 | 43:14 | 57 | 7:38 | 166 165-167 | 1267 | 191 188-194 | 3/1 |
5.00 | 44:43 | 1:30 +35 | 11:56 | 160 147-167 | 1910 | 186 182-190 | 0/3 |
5.13 | 45:33 | 50 | 6:38 | 152 145-161 | 1008 | 193 178-200 | 1/2 |
5.25 | 46:49 | 1:16 +16 | 10:05 | 156 152-165 | 1573 | 189 186-190 | 3/2 |
5.38 | 47:46 | 57 | 7:39 | 162 157-164 | 1240 | 186 184-188 | 3/1 |
5.50 | 48:40 | 54 | 7:11 | 164 163-166 | 1178 | 189 186-194 | 0/3 |
5.63 | 49:36 | 56 | 7:29 | 163 160-167 | 1220 | 190 188-196 | 2/2 |
5.75 | 50:46 | 1:10 +20 | 9:22 | 160 156-164 | 1499 | 195 182-206 | 4/3 |
5.88 | 51:48 | 1:02 | 8:12 | 166 157-174 | 1363 | 189 182-202 | 2/1 |
6.00 | 52:46 | 58 | 7:41 | 165 159-175 | 1267 | 187 182-190 | 0/3 |
6.13 | 53:40 | 54 | 7:13 | 161 158-163 | 1163 | 189 188-192 | 2/3 |
6.25 | 54:36 | 56 | 7:27 | 163 162-164 | 1214 | 189 186-192 | 1/2 |
6.38 | 55:31 | 55 | 7:23 | 160 155-163 | 1180 | 184 178-198 | 0/6 |
6.50 | 56:27 | 56 | 7:24 | 160 155-168 | 1185 | 192 180-200 | 4/1 |
6.63 | 57:55 | 1:28 +27 | 11:45 | 156 147-168 | 1833 | 188 182-190 | 5/2 |
6.75 | 58:57 | 1:03 | 8:22 | 164 154-170 | 1373 | 189 186-190 | 6/0 |
6.87 | 59:54 | 57 | 7:32 | 169 165-173 | 1275 | 190 188-192 | 3/0 |
7.00 | 1:01:29 | 1:35 +39 | 12:43 | 162 147-169 | 2061 | 188 182-192 | 4/4 |
7.12 | 1:02:18 | 49 | 6:30 | 158 153-165 | 1026 | 191 178-200 | 2/4 |
7.25 | 1:03:21 | 1:03 | 8:21 | 161 155-166 | 1346 | 186 182-190 | 0/3 |
7.37 | 1:04:20 | 59 | 7:52 | 158 156-159 | 1242 | 183 180-188 | 1/5 |
7.50 | 1:05:18 | 58 | 7:47 | 156 154-158 | 1214 | 185 182-190 | 1/6 |
7.62 | 1:06:20 | 1:01 | 8:11 | 160 158-167 | 1308 | 188 182-190 | 6/1 |
7.75 | 1:07:39 | 1:19 +22 | 10:36 | 158 148-164 | 1674 | 185 178-190 | 5/8 |
7.87 | 1:08:36 | 57 | 7:37 | 152 148-159 | 1157 | 186 182-190 | 2/3 |
8.00 | 1:09:34 | 58 | 7:48 | 161 159-163 | 1255 | 187 184-190 | 1/2 |
8.09 | 1:10:18 | 44 | 7:45 | 160 156-162 | 1241 | 185 182-188 | 0/4 |
Heart
151/175max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 174m,
Range 29m, Flat prediction 59:45
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
22 1.9% | 9:21 |
21 2.0% | 8:20 |
20 3.5% | 8:01 |
See your biggest climbs |
Cadence
187 (206 max)
Stride Length: 112cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 89.5 | 187 | 8.1 | 1:02:02 | 8:40 |
Walk | 0.3 | 98 | 0 | 13 | INF:00:00 |
Pause | 10.3 | - | - | 8:03 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:46 | 6:46 | 64.80 |
5km | 22:30 | 7:15 | 68.10 |
5M | 37:15 | 7:27 | 67.10 |
10km | 46:54 | 7:33 | 66.70 |
10M | 1:17:40 | 7:46 | 66.19 |
Half | 1:43:24 | 7:54 | 64.84 |
20M | 2:41:55 | 8:06 | 64.96 |
Mara | 3:35:35 | 8:14 | 64.50 |
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