Fri 26th Jun 2020 at 7:00pm by Oscar the Grouch
Run > Intervals
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Time
35:29
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Miles 3.57
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Min/mi 9:56
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Pacing
28%
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WAVA
46.45
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Stride(cm)
98
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Cals
396
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Cadence
166
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BPM
152
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%MHR
80.6
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B/mi 1506
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Asc(m)
28
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Surface
Track
Notes & Comments
1 comments
Return to track!
5x1k with very generous 200m walk recoveries
Split Summary
===
1) 0.63m - 4:22(6:55/m) 159/180bpm 56cal 8.67/9.75mph
2) 0.11m - 3:24(31:25/m) 129/170bpm 31cal 1.91/8.39mph
3) 0.63m - 4:15(6:48/m) 165/180bpm 56cal 8.82/10.52mph
4) 0.11m - 3:46(33:44/m) 129/176bpm 29cal 1.78/8.31mph
5) 0.62m - 4:14(6:48/m) 168/184bpm 58cal 8.83/10.14mph
6) 0.11m - 3:22(30:02/m) 138/176bpm 30cal 2/8.66mph
7) 0.62m - 4:15(6:50/m) 169/182bpm 59cal 8.78/9.35mph
8) 0.11m - 3:33(31:24/m) 129/173bpm 21cal 1.91/8.6mph
9) 0.62m - 4:15(6:53/m) 168/182bpm 56cal 8.71/9.91mph
10) 0m - 2(8:42/m) 176/177bpm 6.9/8.41mph
5x1k with very generous 200m walk recoveries
Split Summary
===
1) 0.63m - 4:22(6:55/m) 159/180bpm 56cal 8.67/9.75mph
2) 0.11m - 3:24(31:25/m) 129/170bpm 31cal 1.91/8.39mph
3) 0.63m - 4:15(6:48/m) 165/180bpm 56cal 8.82/10.52mph
4) 0.11m - 3:46(33:44/m) 129/176bpm 29cal 1.78/8.31mph
5) 0.62m - 4:14(6:48/m) 168/184bpm 58cal 8.83/10.14mph
6) 0.11m - 3:22(30:02/m) 138/176bpm 30cal 2/8.66mph
7) 0.62m - 4:15(6:50/m) 169/182bpm 59cal 8.78/9.35mph
8) 0.11m - 3:33(31:24/m) 129/173bpm 21cal 1.91/8.6mph
9) 0.62m - 4:15(6:53/m) 168/182bpm 56cal 8.71/9.91mph
10) 0m - 2(8:42/m) 176/177bpm 6.9/8.41mph
4:22 3:24 4:15 3:46 4:14 3:22 4:15 3:33 4:15 2
Pin Map |
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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 | 24 | 24 | 6:27 | 109 78-138 | 704 | 175 124-182 | 0/1 |
0.13 | 49 | 24 | 6:31 | 147 138-157 | 959 | 180 180-182 | 0/0 |
0.19 | 1:14 | 25 | 6:48 | 161 157-166 | 1095 | 178 176-180 | 0/1 |
0.25 | 1:40 | 26 | 6:58 | 165 163-167 | 1150 | 175 174-176 | 1/0 |
0.31 | 2:07 | 26 | 7:01 | 173 167-179 | 1213 | 176 174-178 | 0/1 |
0.38 | 2:32 | 26 | 6:49 | 163 161-165 | 1112 | 175 174-176 | 0/0 |
0.44 | 2:59 | 27 | 7:12 | 164 161-166 | 1180 | 174 172-176 | 0/1 |
0.50 | 3:25 | 26 | 6:58 | 167 165-168 | 1164 | 173 172-174 | 1/0 |
0.56 | 3:52 | 27 | 7:07 | 168 166-170 | 1196 | 174 172-176 | 0/1 |
0.63 | 4:19 | 27 | 7:05 | 169 168-170 | 1198 | 174 174-174 | 0/0 |
0.69 | 6:23 | 2:04 | 33:07 | 137 108-170 | 4538 | 117 106-172 | 0/0 |
0.75 | 7:46 | 1:24 | 22:16 | 106 99-116 | 2361 | 129 118-176 | 1/0 |
0.81 | 8:14 | 28 | 7:22 | 114 97-137 | 841 | 182 180-186 | 0/1 |
0.88 | 8:39 | 25 | 6:35 | 154 141-162 | 1013 | 179 178-180 | 0/0 |
0.94 | 9:04 | 26 | 6:49 | 167 162-170 | 1139 | 180 180-180 | 1/1 |
1.00 | 9:29 | 25 | 6:45 | 172 171-172 | 1161 | 180 178-180 | 0/0 |
1.06 | 9:55 | 25 | 6:44 | 172 170-175 | 1157 | 179 178-180 | 0/1 |
1.13 | 10:20 | 25 | 6:45 | 178 177-178 | 1200 | 178 176-180 | 0/0 |
1.19 | 10:46 | 26 | 6:58 | 178 177-180 | 1240 | 179 178-180 | 1/1 |
1.25 | 11:12 | 26 | 6:52 | 177 175-179 | 1215 | 177 174-178 | 0/0 |
1.31 | 11:39 | 27 | 7:09 | 176 175-177 | 1258 | 175 174-176 | 0/0 |
1.38 | 12:26 | 47 | 12:31 | 173 168-175 | 2166 | 175 174-176 | 0/0 |
1.44 | 14:33 | 2:07 | 33:53 | 128 106-165 | 4338 | 127 116-138 | 1/0 |
1.50 | 15:51 | 1:18 | 20:54 | 122 121-124 | 2550 | 147 124-180 | 0/0 |
1.56 | 16:23 | 32 | 8:28 | 144 126-157 | 1220 | 180 178-180 | 1/1 |
1.63 | 16:48 | 26 | 6:48 | 162 159-165 | 1102 | 178 176-180 | 0/0 |
1.69 | 17:13 | 24 | 6:28 | 168 167-170 | 1085 | 180 178-180 | 2/1 |
1.75 | 17:39 | 26 | 6:56 | 172 171-174 | 1193 | 180 180-180 | 0/0 |
1.81 | 18:04 | 25 | 6:44 | 175 173-176 | 1179 | 180 178-180 | 0/0 |
1.88 | 18:30 | 26 | 6:57 | 175 173-176 | 1215 | 180 180-180 | 0/0 |
1.94 | 18:55 | 25 | 6:43 | 178 175-180 | 1195 | 180 178-182 | 2/1 |
2.00 | 19:21 | 26 | 6:50 | 180 176-183 | 1231 | 180 178-180 | 0/0 |
2.06 | 19:46 | 25 | 6:39 | 180 178-181 | 1197 | 180 180-180 | 1/1 |
2.13 | 21:19 | 1:33 | 24:47 | 147 118-176 | 3644 | 151 124-178 | 0/0 |
2.19 | 22:55 | 1:36 | 25:43 | 130 121-134 | 3344 | 114 112-116 | 1/0 |
2.25 | 23:39 | 44 | 11:41 | 133 116-141 | 1554 | 160 118-180 | 0/1 |
2.31 | 24:03 | 24 | 6:24 | 151 145-157 | 967 | 179 178-180 | 0/0 |
2.38 | 24:29 | 26 | 6:50 | 164 160-168 | 1120 | 179 178-180 | 0/1 |
2.44 | 24:53 | 25 | 6:35 | 170 169-173 | 1120 | 180 180-180 | 1/0 |
2.50 | 25:20 | 27 | 7:05 | 173 171-175 | 1226 | 180 178-182 | 0/1 |
2.56 | 25:45 | 25 | 6:45 | 176 174-179 | 1187 | 180 178-180 | 1/1 |
2.63 | 26:12 | 27 | 7:12 | 176 174-178 | 1268 | 180 178-180 | 0/0 |
2.69 | 26:38 | 26 | 6:50 | 177 174-178 | 1208 | 181 180-182 | 1/0 |
2.75 | 27:04 | 26 | 7:03 | 178 175-182 | 1254 | 180 180-180 | 0/1 |
2.81 | 27:29 | 25 | 6:42 | 177 175-179 | 1185 | 179 176-180 | 0/0 |
2.88 | 29:29 | 1:59 | 31:48 | 137 109-173 | 4357 | 123 84-176 | 0/0 |
2.94 | 30:59 | 1:30 | 24:08 | 114 112-118 | 2750 | 117 112-122 | 1/0 |
3.00 | 31:33 | 34 | 9:05 | 122 112-139 | 1107 | 167 114-182 | 0/1 |
3.06 | 31:57 | 24 | 6:31 | 156 146-165 | 1015 | 180 180-182 | 0/0 |
3.13 | 32:24 | 26 | 7:02 | 168 166-170 | 1181 | 180 178-182 | 1/1 |
3.19 | 32:49 | 25 | 6:39 | 172 169-174 | 1144 | 179 176-180 | 0/0 |
3.25 | 33:16 | 27 | 7:12 | 173 171-176 | 1246 | 181 180-182 | 0/1 |
3.31 | 33:41 | 25 | 6:42 | 175 172-178 | 1172 | 180 180-180 | 0/0 |
3.38 | 34:08 | 27 | 7:14 | 177 176-178 | 1279 | 180 180-182 | 1/1 |
3.44 | 34:33 | 25 | 6:35 | 177 175-179 | 1166 | 180 180-182 | 0/0 |
3.50 | 35:00 | 27 | 7:13 | 179 178-182 | 1293 | 180 180-180 | 0/1 |
3.56 | 35:26 | 26 | 7:02 | 177 175-179 | 1245 | 178 174-180 | 0/0 |
3.57 | 35:29 | 3 | 10:36 | 177 177-177 | 1877 | 174 174-174 | 0/0 |
Heart
152/183max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 28m,
Range 2m, Flat prediction 35:29
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
166 (186 max)
Stride Length: 98cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 66.0 | 178 | 3.2 | 23:26 | 7:25 |
Walk | 30.5 | 118 | 0.4 | 10:49 | 26:21 |
Still | 3.5 | - | - | 1:14 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:13 | 9:13 | 45.51 |
5km | 30:37 | 9:51 | 46.60 |
5M | 50:43 | 10:09 | 45.77 |
10km | 1:03:51 | 10:17 | 45.38 |
10M | 1:45:44 | 10:34 | 45.28 |
Half | 2:20:46 | 10:45 | 44.64 |
20M | 3:40:26 | 11:01 | 45.17 |
Mara | 4:53:29 | 11:12 | 45.24 |
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Nearly 10 degrees cooler today, so muggy rather than hot. Enjoyed it - very small group of 4 as we have all been allotted a slot along with time lapsed starts