Sat 4th Jul 2020 at 6:00am by Ness

Run > Intervals

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Time
42:38
Miles
4.50
Min/mi
9:28
Pacing
20%
WAVA
58.53
Stride(cm)
97
Cals
421
Cadence
176
BPM
142
%MHR
76.8
B/mi
1346
Asc(m)
100
Hillscore
2
Surface
Road

Notes & Comments

Project Joker interval training session-
1) 1m - 10:02 (10:02/m)
2) 0.5m - 4:39(9:20/m)
3) 0.5m - 4:32(9:00/m)
4) 0.5m - 4:32(9:07/m)
5) 0.5m - 4:35(9:08/m)
6) 0.5m - 4:32(9:03/m)

7) 1m - 9:44(9:45/m)

10:02 1 4:39 4:32 4:32 4:35 4:32 9:44 2

Pin Map

0mi in 0

Pace

13%

41%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	35	35	9:22	110 88-124	1031	171 156-174	3/1
0.13	1:07	32	8:35	128 124-130	1099	171 168-174	0/5
0.19	1:45	37	10:00	127 127-127	1270	170 170-172	1/2
0.25	2:19	34	9:10	119 113-126	1090	172 172-172	1/4
0.31	2:57	37	9:57	119 116-121	1184	170 168-172	1/2
0.38	3:37	40	10:43	117 115-120	1253	171 168-174	2/0
0.44	4:11	34	9:02	120 119-122	1083	172 170-174	0/2
0.50	4:50	40	10:33	110 99-123	1161	172 168-174	1/0
0.56	5:29	39	10:28	114 107-117	1193	172 172-174	0/1
0.63	6:07	38	10:03	118 116-119	1186	173 172-174	1/2
0.69	6:44	37	9:56	118 116-119	1172	172 172-172	2/0
0.75	7:22	38	10:08	118 117-119	1196	172 172-174	2/0
0.81	8:02	39	10:32	120 119-121	1263	173 170-174	2/1
0.88	8:37	35	9:26	121 121-122	1141	173 172-174	0/2
0.94	9:18	41	11:01	120 119-121	1321	171 168-172	3/0
1.00	10:01	43	11:29	121 120-122	1389	170 168-172	2/0
1.06	12:04	2:02 +1:28	32:34	108 93-122	3517	178 170-184	1/1
1.13	12:42	38	10:08	122 118-127	1235	178 174-180	0/2
1.19	13:16	34	9:08	123 122-124	1124	176 174-176	0/3
1.25	13:51	35	9:25	121 119-122	1139	176 174-176	0/2
1.31	14:25	34	8:59	122 121-123	1096	175 172-176	5/0
1.38	15:00	35	9:15	123 122-124	1138	174 172-176	2/2
1.44	15:32	33	8:45	125 124-125	1094	175 174-176	0/3
1.50	16:09	36	9:44	123 122-123	1197	176 176-176	2/0
1.56	19:05	2:57 +2:34	47:04	112 89-128	5272	177 158-182	6/0
1.63	19:51	46	12:17	125 122-129	1535	176 174-186	1/0
1.69	20:24	32	8:38	125 125-126	1079	181 178-184	0/6
1.75	20:57	34	8:56	125 123-126	1117	174 174-176	0/3
1.81	21:31	34	9:00	130 123-138	1169	177 176-180	0/1
1.88	22:05	34	9:05	133 130-135	1209	176 174-176	0/1
1.94	22:37	32	8:31	157 135-177	1337	175 174-178	0/3
2.00	23:13	36	9:38	171 167-174	1647	174 172-174	4/0
2.06	26:41	3:28 +3:03	55:33	139 119-166	7721	182 166-184	1/3
2.13	27:22	40	10:43	153 145-158	1640	179 176-184	1/1
2.19	27:56	35	9:16	156 154-157	1446	178 176-180	0/0
2.25	28:31	35	9:16	159 158-159	1473	177 176-178	1/0
2.31	29:05	34	9:05	156 155-157	1417	178 176-178	1/0
2.38	29:41	36	9:38	158 156-159	1521	176 174-178	0/0
2.44	30:16	34	9:11	157 154-159	1443	175 174-176	2/1
2.50	30:50	34	9:02	157 155-158	1418	174 174-174	0/3
2.56	33:35	2:45 +2:19	43:59	136 112-155	5981	182 170-186	1/2
2.63	34:08	34	9:03	159 155-165	1438	181 180-184	0/3
2.69	34:43	35	9:18	157 153-159	1459	180 178-182	0/1
2.75	35:19	36	9:32	158 155-160	1506	177 176-180	2/1
2.81	35:55	36	9:43	156 155-157	1515	177 176-178	2/0
2.88	36:33	37	9:53	157 156-157	1552	176 176-176	1/1
2.94	37:08	35	9:24	160 158-161	1504	176 174-176	0/2
3.00	37:43	35	9:26	159 158-160	1499	175 174-176	1/1
3.06	40:50	3:07 +2:40	49:50	145 114-169	7225	176 170-182	1/1
3.13	41:28	38	10:12	159 153-163	1622	181 178-184	1/1
3.19	42:03	35	9:23	163 161-166	1529	180 176-184	1/0
3.25	42:39	36	9:32	160 160-160	1525	176 176-176	1/0
3.31	43:13	34	8:59	161 160-163	1445	177 176-178	0/1
3.38	43:45	32	8:28	160 159-161	1355	178 176-178	0/3
3.44	44:17	33	8:41	159 158-160	1381	177 176-178	1/0
3.50	44:55	38	10:01	161 158-163	1614	176 174-176	1/0
3.56	47:27	2:32 +2:21	40:37	147 133-160	5970	177 120-188	2/0
3.63	48:27	1:00	16:00	161 159-162	2575	180 174-184	3/0
3.69	49:03	36	9:33	163 161-164	1557	177 176-178	2/0
3.75	49:39	36	9:31	163 162-166	1552	177 176-180	1/0
3.81	50:14	35	9:28	163 155-175	1543	177 176-178	1/1
3.88	50:50	36	9:28	162 160-164	1535	176 174-176	1/0
3.94	51:24	35	9:19	166 165-167	1546	176 176-176	1/1
4.00	52:01	36	9:38	165 164-167	1590	177 176-180	0/2
4.06	52:35	34	9:07	165 164-166	1504	176 176-176	2/0
4.13	53:13	38	10:09	169 167-174	1716	174 174-176	2/0
4.19	53:48	35	9:23	170 166-175	1596	174 174-176	1/2
4.25	54:26	38	10:08	167 167-169	1691	173 172-174	2/0
4.31	55:04	38	10:07	169 168-172	1708	173 172-174	2/0
4.38	55:45	41	10:59	166 165-168	1824	173 170-174	7/0
4.44	56:23	38	10:00	166 161-170	1660	173 170-176	1/3
4.50	57:00	37	9:55	161 157-166	1597	174 172-176	0/1
4.50	57:06	6 +3	41:55	159 158-159	6665	174 174-174	0/0

Heart

142/177max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 100m, Range 25m, Flat prediction 39:36

Elevation Graph

Biggest Climbs (m)	Min/mi
12 2.6%	10:15
12 1.3%	13:38
See your biggest climbs

Cadence

176 (188 max) Stride Length: 97cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.7	175	4.5	50:28	11:33
Walk	8.8	119	0	5:10	23:21:51
Pause	2.5	-	-	1:28	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:10	8:43	46.05%	More
800m	4:29	9:00	49.14%	More
1km	5:53	9:28	48.72%	More
Mile	10:02	10:02	48.65%	More
5k	41:05	13:13	41.48%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:24	8:24	58.07
5km	28:35	9:12	59.62
5M	47:46	9:33	58.28
10km	1:00:25	9:43	57.70
10M	1:40:59	10:06	56.93
Half	2:15:11	10:19	55.58
20M	3:33:30	10:41	55.44
Mara	4:45:47	10:54	54.89

Bespoke Fields

Amend your bespoke fields

Fetch Miles

18:33	The Black Track
13:10	The Black Track

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