Sat 27th Jun 2020 at 6:00am by Ness
Run > Intervals
- Amazing
- drizzle
- breezy
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Time
43:59
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Miles 4.50
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Min/mi 9:46
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Pacing
26%
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WAVA
56.73
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Stride(cm)
95
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Cals
541
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Cadence
173
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BPM
153
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%MHR
82.6
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B/mi 1494
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Asc(m)
103
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Hillscore
2
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Surface
Road
Notes & Comments
Intervals session for Project Joker
1) 1m - 10:05(10:05/m) 132/156bpm 81cal 5.95/6.47mph
2) 0.5m - 4:49(9:36/m) 141/180bpm 41cal 6.25/6.72mph
3) 0.51m - 4:55(9:40/m) 151/178bpm 45cal 6.21/6.72mph
4) 0.49m - 4:38(9:27/m) 161/168bpm 46cal 6.35/7.74mph
5) 0.5m - 4:31(9:05/m) 167/186bpm 48cal 6.61/8.06mph
6) 0.5m - 4:48(9:35/m) 167/175bpm 52cal 6.26/7.45mph
7) 1m - 10:11(10:11/m) 173/182bpm 114cal 5.89/7.28mph
1) 1m - 10:05(10:05/m) 132/156bpm 81cal 5.95/6.47mph
2) 0.5m - 4:49(9:36/m) 141/180bpm 41cal 6.25/6.72mph
3) 0.51m - 4:55(9:40/m) 151/178bpm 45cal 6.21/6.72mph
4) 0.49m - 4:38(9:27/m) 161/168bpm 46cal 6.35/7.74mph
5) 0.5m - 4:31(9:05/m) 167/186bpm 48cal 6.61/8.06mph
6) 0.5m - 4:48(9:35/m) 167/175bpm 52cal 6.26/7.45mph
7) 1m - 10:11(10:11/m) 173/182bpm 114cal 5.89/7.28mph
10:05 4:49 4:55 4:38 4:31 4:48 10:11 1 2
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. |
---|---|---|---|---|---|---|---|
0.06 | 37 | 37 | 9:57 | 109 85-126 | 1084 | 161 152-166 | 2/1 |
0.13 | 1:12 | 35 | 9:16 | 126 124-129 | 1167 | 168 164-170 | 0/4 |
0.19 | 1:50 | 38 | 10:15 | 126 126-128 | 1291 | 168 164-170 | 0/4 |
0.25 | 2:25 | 34 | 9:10 | 126 125-127 | 1154 | 171 168-174 | 0/2 |
0.31 | 3:04 | 40 | 10:33 | 127 126-128 | 1339 | 170 168-172 | 0/2 |
0.38 | 3:44 | 40 | 10:35 | 131 127-140 | 1386 | 170 168-172 | 3/0 |
0.44 | 4:20 | 36 | 9:42 | 146 136-154 | 1416 | 172 168-172 | 0/2 |
0.50 | 5:00 | 40 | 10:37 | 135 133-136 | 1433 | 169 166-172 | 1/0 |
0.56 | 5:39 | 39 | 10:28 | 135 134-135 | 1412 | 172 172-174 | 1/1 |
0.63 | 6:17 | 37 | 9:53 | 136 134-137 | 1344 | 173 172-174 | 1/1 |
0.69 | 6:53 | 36 | 9:42 | 136 135-136 | 1319 | 173 172-174 | 0/3 |
0.75 | 7:30 | 37 | 9:46 | 136 135-136 | 1328 | 172 170-174 | 1/0 |
0.81 | 8:07 | 38 | 10:07 | 138 136-139 | 1395 | 172 170-174 | 2/0 |
0.88 | 8:49 | 42 | 11:06 | 137 136-138 | 1520 | 172 172-174 | 3/0 |
0.94 | 9:27 | 38 | 10:12 | 137 136-139 | 1397 | 173 172-174 | 2/0 |
1.00 | 10:05 | 38 | 10:03 | 138 137-140 | 1386 | 172 170-174 | 0/1 |
1.06 | 12:31 | 2:26 +1:57 | 38:50 | 118 102-157 | 4581 | 167 120-176 | 2/0 |
1.13 | 13:12 | 41 | 11:03 | 168 129-180 | 1856 | 176 174-178 | 1/1 |
1.19 | 13:47 | 35 | 9:18 | 137 130-144 | 1275 | 176 174-178 | 0/3 |
1.25 | 14:20 | 34 | 8:57 | 138 132-143 | 1236 | 176 176-176 | 0/3 |
1.31 | 14:58 | 37 | 9:56 | 137 133-141 | 1360 | 176 174-176 | 1/2 |
1.38 | 15:37 | 39 | 10:26 | 142 141-142 | 1480 | 172 170-174 | 7/0 |
1.44 | 16:17 | 40 | 10:37 | 142 140-144 | 1508 | 173 172-176 | 0/3 |
1.50 | 16:50 | 33 | 8:47 | 142 139-144 | 1247 | 174 172-174 | 0/3 |
1.56 | 19:43 | 2:54 +2:16 | 46:24 | 121 99-139 | 5614 | 176 166-180 | 3/0 |
1.63 | 20:20 | 37 | 9:49 | 140 136-143 | 1375 | 176 174-178 | 4/0 |
1.69 | 20:58 | 38 | 10:05 | 145 143-146 | 1461 | 174 174-174 | 1/2 |
1.75 | 21:35 | 37 | 9:47 | 144 143-144 | 1409 | 175 172-176 | 0/5 |
1.81 | 22:10 | 35 | 9:24 | 161 146-168 | 1514 | 173 172-174 | 0/3 |
1.88 | 22:46 | 36 | 9:40 | 168 162-174 | 1625 | 173 170-174 | 0/2 |
1.94 | 23:21 | 35 | 9:15 | 171 167-176 | 1581 | 174 172-176 | 0/2 |
2.00 | 23:55 | 34 | 9:09 | 166 166-167 | 1519 | 172 170-174 | 1/2 |
2.06 | 27:02 | 3:07 +2:48 | 49:53 | 143 123-166 | 7134 | 174 158-180 | 2/4 |
2.13 | 27:53 | 51 | 13:28 | 160 156-165 | 2156 | 175 174-176 | 0/0 |
2.19 | 28:30 | 37 | 9:46 | 162 159-164 | 1583 | 174 172-178 | 2/0 |
2.25 | 29:04 | 35 | 9:12 | 165 162-167 | 1518 | 179 176-182 | 1/0 |
2.31 | 29:40 | 36 | 9:42 | 164 164-164 | 1590 | 177 176-178 | 1/1 |
2.38 | 30:17 | 36 | 9:42 | 164 161-167 | 1590 | 176 176-178 | 1/1 |
2.44 | 30:53 | 36 | 9:39 | 165 162-168 | 1592 | 175 172-176 | 1/1 |
2.50 | 31:26 | 33 | 8:53 | 165 164-167 | 1465 | 176 174-178 | 1/2 |
2.56 | 34:05 | 2:38 +2:22 | 42:12 | 150 130-163 | 6329 | 179 166-184 | 2/2 |
2.63 | 34:48 | 43 | 11:31 | 177 162-186 | 2039 | 179 178-180 | 1/3 |
2.69 | 35:23 | 35 | 9:20 | 168 167-170 | 1569 | 177 174-178 | 0/2 |
2.75 | 35:57 | 34 | 9:10 | 169 166-170 | 1548 | 177 176-182 | 0/2 |
2.81 | 36:34 | 37 | 9:47 | 171 169-174 | 1673 | 178 176-180 | 1/0 |
2.88 | 37:10 | 36 | 9:33 | 170 169-171 | 1623 | 177 176-180 | 3/0 |
2.94 | 37:44 | 34 | 9:07 | 169 169-170 | 1541 | 176 176-178 | 2/1 |
3.00 | 40:30 | 2:46 +2:14 | 44:22 | 162 133-169 | 7187 | 173 166-176 | 1/2 |
3.06 | 41:07 | 37 | 9:46 | 150 133-164 | 1464 | 181 176-186 | 0/1 |
3.13 | 41:42 | 35 | 9:24 | 167 155-174 | 1570 | 176 174-178 | 1/1 |
3.19 | 42:20 | 38 | 10:04 | 169 167-170 | 1700 | 175 174-176 | 1/0 |
3.25 | 42:56 | 37 | 9:47 | 169 168-171 | 1653 | 174 172-174 | 2/0 |
3.31 | 43:31 | 35 | 9:20 | 170 169-171 | 1588 | 174 170-176 | 0/1 |
3.38 | 44:06 | 35 | 9:17 | 171 170-172 | 1588 | 173 170-176 | 0/1 |
3.44 | 44:43 | 36 | 9:41 | 172 171-172 | 1665 | 175 174-176 | 1/3 |
3.50 | 45:23 | 40 | 10:42 | 171 171-172 | 1831 | 175 174-176 | 0/0 |
3.56 | 47:52 | 2:30 +2:13 | 39:56 | 151 129-173 | 6029 | 177 166-182 | 2/0 |
3.63 | 48:48 | 55 | 14:42 | 172 168-178 | 2528 | 177 176-178 | 3/0 |
3.69 | 49:26 | 38 | 10:12 | 172 171-174 | 1756 | 176 174-178 | 2/0 |
3.75 | 50:03 | 38 | 10:03 | 171 169-172 | 1717 | 175 174-176 | 1/1 |
3.81 | 50:41 | 38 | 10:03 | 170 169-170 | 1710 | 174 174-174 | 1/0 |
3.88 | 51:19 | 37 | 9:57 | 173 171-175 | 1722 | 173 170-174 | 0/1 |
3.94 | 51:55 | 36 | 9:42 | 174 172-175 | 1689 | 176 174-178 | 2/0 |
4.00 | 52:32 | 38 | 10:00 | 172 170-173 | 1721 | 173 172-174 | 0/3 |
4.06 | 53:10 | 38 | 10:02 | 174 172-175 | 1745 | 172 170-174 | 1/0 |
4.13 | 53:50 | 40 | 10:40 | 175 173-176 | 1868 | 172 170-174 | 1/0 |
4.19 | 54:27 | 37 | 9:53 | 174 172-176 | 1719 | 173 172-174 | 1/2 |
4.25 | 55:06 | 39 | 10:21 | 176 172-179 | 1822 | 171 170-172 | 2/0 |
4.31 | 55:46 | 40 | 10:37 | 179 178-180 | 1900 | 172 170-174 | 3/0 |
4.38 | 56:28 | 42 | 11:16 | 179 178-179 | 2016 | 169 168-170 | 6/0 |
4.44 | 57:07 | 39 | 10:23 | 179 177-180 | 1858 | 172 170-174 | 0/3 |
4.50 | 57:47 | 40 | 10:47 | 177 175-177 | 1909 | 171 170-172 | 1/0 |
4.50 | 57:49 | 2 | 11:24 | 177 177-177 | 2018 | 170 170-170 | 0/0 |
Heart
153/186max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 103m,
Range 25m, Flat prediction 40:55
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
12 2.3% | 10:40 |
12 1.6% | 14:41 |
See your biggest climbs |
Cadence
173 (186 max)
Stride Length: 95cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 84.1 | 173 | 4.5 | 48:36 | 10:48 |
Walk | 15.9 | 117 | 0 | 9:13 | 26:17:54 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:40 | 8:40 | 56.28 |
5km | 29:29 | 9:29 | 57.80 |
5M | 49:17 | 9:51 | 56.48 |
10km | 1:02:19 | 10:02 | 55.94 |
10M | 1:44:11 | 10:25 | 55.18 |
Half | 2:19:28 | 10:39 | 53.87 |
20M | 3:40:15 | 11:01 | 53.74 |
Mara | 4:54:50 | 11:15 | 53.21 |
Bespoke Fields
Fetch Miles
19:11 | The Black Track |
11:17 | The Black Track |
Three Things You Saw Today
1 A buzzard
2 Trees
3 Sparrows
2 Trees
3 Sparrows
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