Tue 14th Jul 2020 at 5:00pm by the hickmanator
Run > Intervals
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Time
46:23
-
Miles 6.03
-
Min/mi 7:42
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Pacing
80%
-
WAVA
66.58
-
Stride(cm)
124
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Cals
496
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Cadence
169
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BPM
151
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%MHR
87.7
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B/mi 1160
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Asc(m)
86
-
Surface
Road
Notes & Comments
16 x 240m (5:55 pace) 90sec recover warm/cool
===
1) 0.62m - 4:56(8:00/m) 133/145bpm 45cal 7.5/9.23mph
2) 0.15m - 55(6:05/m) 150/154bpm 9cal 9.87/10.5mph
3) 0.19m - 1:30(7:57/m) 145/155bpm 15cal 7.55/10.06mph
4) 0.15m - 52(5:48/m) 149/156bpm 9cal 10.34/11.15mph
5) 0.17m - 1:30(8:34/m) 149/157bpm 16cal 7/10.16mph
6) 0.15m - 57(6:19/m) 153/160bpm 10cal 9.51/10.65mph
7) 0.16m - 1:30(9:09/m) 151/160bpm 16cal 6.55/9.56mph
8) 0.15m - 53(5:54/m) 152/158bpm 9cal 10.16/10.81mph
9) 0.16m - 1:30(9:15/m) 151/159bpm 16cal 6.49/10.21mph
10) 0.15m - 54(6:00/m) 153/159bpm 9cal 9.99/9.96mph
11) 0.17m - 1:30(8:39/m) 151/160bpm 16cal 6.94/10.04mph
12) 0.15m - 54(5:58/m) 155/162bpm 10cal 10.06/10.71mph
13) 0.16m - 1:30(9:05/m) 153/162bpm 17cal 6.6/10.06mph
14) 0.15m - 53(5:52/m) 157/164bpm 10cal 10.23/10.85mph
15) 0.16m - 1:30(9:12/m) 153/164bpm 17cal 6.52/10.04mph
16) 0.15m - 52(5:47/m) 157/163bpm 10cal 10.37/10.33mph
17) 0.18m - 1:30(8:31/m) 154/164bpm 17cal 7.04/10.29mph
18) 0.15m - 53(5:50/m) 156/163bpm 10cal 10.28/10.4mph
19) 0.16m - 1:30(9:25/m) 154/163bpm 17cal 6.38/10.23mph
20) 0.15m - 55(6:08/m) 157/164bpm 10cal 9.78/9.79mph
21) 0.16m - 1:30(9:38/m) 152/165bpm 17cal 6.23/9.48mph
22) 0.15m - 52(5:44/m) 154/160bpm 9cal 10.48/9.48mph
23) 0.17m - 1:30(8:55/m) 153/161bpm 16cal 6.73/9.77mph
24) 0.15m - 53(5:53/m) 159/165bpm 10cal 10.21/10.52mph
25) 0.16m - 1:30(9:06/m) 155/165bpm 17cal 6.6/10.1mph
26) 0.15m - 52(5:44/m) 159/166bpm 10cal 10.47/10.18mph
27) 0.15m - 1:30(9:55/m) 154/167bpm 17cal 6.05/10.18mph
28) 0.15m - 50(5:37/m) 157/164bpm 9cal 10.69/10.65mph
29) 0.17m - 1:30(8:48/m) 154/165bpm 17cal 6.81/10.62mph
30) 0.15m - 54(6:03/m) 158/164bpm 10cal 9.92/11.12mph
31) 0.16m - 1:30(9:16/m) 155/165bpm 17cal 6.48/9.79mph
32) 0.15m - 54(5:59/m) 160/166bpm 10cal 10.02/10.04mph
33) 0.15m - 1:30(10:15/m) 154/166bpm 17cal 5.85/9.89mph
34) 0.37m - 3:15(8:54/m) 142/146bpm 32cal 6.74/6.97mph
===
1) 0.62m - 4:56(8:00/m) 133/145bpm 45cal 7.5/9.23mph
2) 0.15m - 55(6:05/m) 150/154bpm 9cal 9.87/10.5mph
3) 0.19m - 1:30(7:57/m) 145/155bpm 15cal 7.55/10.06mph
4) 0.15m - 52(5:48/m) 149/156bpm 9cal 10.34/11.15mph
5) 0.17m - 1:30(8:34/m) 149/157bpm 16cal 7/10.16mph
6) 0.15m - 57(6:19/m) 153/160bpm 10cal 9.51/10.65mph
7) 0.16m - 1:30(9:09/m) 151/160bpm 16cal 6.55/9.56mph
8) 0.15m - 53(5:54/m) 152/158bpm 9cal 10.16/10.81mph
9) 0.16m - 1:30(9:15/m) 151/159bpm 16cal 6.49/10.21mph
10) 0.15m - 54(6:00/m) 153/159bpm 9cal 9.99/9.96mph
11) 0.17m - 1:30(8:39/m) 151/160bpm 16cal 6.94/10.04mph
12) 0.15m - 54(5:58/m) 155/162bpm 10cal 10.06/10.71mph
13) 0.16m - 1:30(9:05/m) 153/162bpm 17cal 6.6/10.06mph
14) 0.15m - 53(5:52/m) 157/164bpm 10cal 10.23/10.85mph
15) 0.16m - 1:30(9:12/m) 153/164bpm 17cal 6.52/10.04mph
16) 0.15m - 52(5:47/m) 157/163bpm 10cal 10.37/10.33mph
17) 0.18m - 1:30(8:31/m) 154/164bpm 17cal 7.04/10.29mph
18) 0.15m - 53(5:50/m) 156/163bpm 10cal 10.28/10.4mph
19) 0.16m - 1:30(9:25/m) 154/163bpm 17cal 6.38/10.23mph
20) 0.15m - 55(6:08/m) 157/164bpm 10cal 9.78/9.79mph
21) 0.16m - 1:30(9:38/m) 152/165bpm 17cal 6.23/9.48mph
22) 0.15m - 52(5:44/m) 154/160bpm 9cal 10.48/9.48mph
23) 0.17m - 1:30(8:55/m) 153/161bpm 16cal 6.73/9.77mph
24) 0.15m - 53(5:53/m) 159/165bpm 10cal 10.21/10.52mph
25) 0.16m - 1:30(9:06/m) 155/165bpm 17cal 6.6/10.1mph
26) 0.15m - 52(5:44/m) 159/166bpm 10cal 10.47/10.18mph
27) 0.15m - 1:30(9:55/m) 154/167bpm 17cal 6.05/10.18mph
28) 0.15m - 50(5:37/m) 157/164bpm 9cal 10.69/10.65mph
29) 0.17m - 1:30(8:48/m) 154/165bpm 17cal 6.81/10.62mph
30) 0.15m - 54(6:03/m) 158/164bpm 10cal 9.92/11.12mph
31) 0.16m - 1:30(9:16/m) 155/165bpm 17cal 6.48/9.79mph
32) 0.15m - 54(5:59/m) 160/166bpm 10cal 10.02/10.04mph
33) 0.15m - 1:30(10:15/m) 154/166bpm 17cal 5.85/9.89mph
34) 0.37m - 3:15(8:54/m) 142/146bpm 32cal 6.74/6.97mph
4:56 55 1:30 52 1:30 57 1:30 53 1:30 54 1:30 54 1:30 53 1:30 52 1:30 53 1:30 55 1:30 52 1:30 53 1:30 52 1:30 50 1:30 54 1:30 54 1:30 3:15
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 31 | 31 | 8:20 | 110 95-120 | 917 | 157 152-160 | 0/0 |
0.13 | 1:00 | 29 | 7:45 | 126 123-128 | 977 | 160 160-160 | 0/1 |
0.19 | 1:30 | 29 | 7:48 | 130 129-132 | 1014 | 162 160-164 | 0/2 |
0.25 | 1:57 | 28 | 7:22 | 134 133-134 | 987 | 163 162-164 | 0/1 |
0.31 | 2:27 | 30 | 7:57 | 135 134-136 | 1074 | 161 160-162 | 0/0 |
0.38 | 2:58 | 31 | 8:08 | 138 137-139 | 1122 | 159 158-160 | 1/0 |
0.44 | 3:29 | 32 | 8:28 | 138 137-139 | 1169 | 162 160-162 | 1/0 |
0.50 | 4:01 | 32 | 8:29 | 140 139-141 | 1187 | 162 162-162 | 2/0 |
0.56 | 4:30 | 29 | 7:48 | 142 141-142 | 1108 | 162 156-164 | 1/1 |
0.63 | 4:58 | 28 | 7:24 | 144 142-145 | 1066 | 166 160-174 | 2/0 |
0.69 | 5:21 | 23 | 6:04 | 148 146-150 | 898 | 181 178-182 | 0/0 |
0.75 | 5:44 | 24 | 6:18 | 153 151-154 | 963 | 180 178-182 | 1/1 |
0.81 | 6:12 | 27 | 7:13 | 152 149-154 | 1097 | 162 156-182 | 0/2 |
0.88 | 6:43 | 31 | 8:21 | 145 143-148 | 1211 | 160 160-160 | 0/1 |
0.94 | 7:12 | 29 | 7:41 | 139 138-142 | 1068 | 159 156-162 | 1/2 |
1.00 | 7:35 | 23 | 6:09 | 143 139-147 | 880 | 182 176-184 | 0/1 |
1.06 | 7:56 | 22 | 5:48 | 150 148-153 | 870 | 186 184-186 | 0/0 |
1.13 | 8:22 | 26 | 6:52 | 156 154-157 | 1072 | 176 154-186 | 2/0 |
1.19 | 8:57 | 35 | 9:12 | 152 150-155 | 1399 | 156 154-158 | 1/1 |
1.25 | 9:29 | 33 | 8:43 | 146 144-148 | 1272 | 159 158-162 | 1/1 |
1.31 | 9:54 | 25 | 6:34 | 146 143-149 | 958 | 176 162-182 | 0/1 |
1.38 | 10:18 | 24 | 6:27 | 153 151-155 | 986 | 182 180-184 | 0/0 |
1.44 | 10:42 | 24 | 6:23 | 158 156-160 | 1008 | 180 156-188 | 2/0 |
1.50 | 11:19 | 37 | 9:46 | 153 149-158 | 1495 | 157 156-160 | 1/0 |
1.56 | 11:55 | 36 | 9:38 | 146 144-147 | 1407 | 156 152-158 | 2/0 |
1.63 | 12:20 | 25 | 6:36 | 146 143-149 | 963 | 174 158-182 | 0/2 |
1.69 | 12:42 | 22 | 5:57 | 152 150-153 | 903 | 185 184-186 | 0/1 |
1.75 | 13:05 | 23 | 6:02 | 157 154-159 | 948 | 184 156-190 | 2/0 |
1.81 | 13:41 | 37 | 9:45 | 154 151-158 | 1501 | 158 158-160 | 0/1 |
1.88 | 14:19 | 38 | 10:04 | 146 144-148 | 1470 | 158 156-168 | 0/1 |
1.94 | 14:44 | 25 | 6:38 | 147 146-149 | 976 | 172 168-180 | 0/0 |
2.00 | 15:06 | 22 | 5:59 | 152 150-155 | 910 | 180 178-184 | 0/2 |
2.06 | 15:28 | 22 | 5:55 | 158 157-159 | 936 | 178 158-184 | 0/3 |
2.13 | 16:00 | 32 | 8:25 | 155 152-158 | 1306 | 158 156-160 | 0/0 |
2.19 | 16:36 | 36 | 9:37 | 147 145-149 | 1413 | 157 154-158 | 0/0 |
2.25 | 17:03 | 26 | 7:02 | 147 144-150 | 1035 | 173 164-182 | 1/0 |
2.31 | 17:26 | 23 | 6:08 | 155 153-157 | 952 | 184 182-186 | 3/0 |
2.38 | 17:48 | 23 | 6:01 | 160 158-162 | 963 | 188 186-190 | 0/0 |
2.44 | 18:21 | 33 | 8:49 | 158 155-161 | 1392 | 159 134-186 | 0/1 |
2.50 | 18:58 | 37 | 9:50 | 150 146-154 | 1474 | 158 156-160 | 0/0 |
2.56 | 19:26 | 28 | 7:23 | 148 146-150 | 1092 | 174 160-182 | 1/0 |
2.63 | 19:47 | 22 | 5:45 | 155 152-158 | 891 | 185 182-186 | 2/0 |
2.69 | 20:10 | 23 | 6:04 | 161 159-164 | 977 | 186 186-186 | 1/1 |
2.75 | 20:44 | 34 | 9:07 | 160 155-164 | 1458 | 163 150-186 | 0/1 |
2.81 | 21:22 | 38 | 10:05 | 149 146-152 | 1501 | 158 154-164 | 1/0 |
2.88 | 21:48 | 26 | 6:55 | 149 147-152 | 1031 | 178 168-188 | 1/1 |
2.94 | 22:11 | 23 | 6:07 | 156 154-158 | 953 | 190 188-192 | 0/1 |
3.00 | 22:32 | 21 | 5:39 | 161 159-163 | 911 | 190 188-192 | 0/2 |
3.06 | 23:04 | 32 | 8:26 | 159 155-164 | 1342 | 155 152-158 | 0/2 |
3.13 | 23:36 | 33 | 8:42 | 151 150-154 | 1315 | 158 156-160 | 0/1 |
3.19 | 24:05 | 29 | 7:41 | 149 148-150 | 1146 | 167 158-180 | 0/0 |
3.25 | 24:28 | 23 | 6:03 | 153 152-154 | 925 | 187 182-190 | 1/1 |
3.31 | 24:50 | 22 | 5:54 | 160 156-162 | 943 | 187 184-190 | 3/0 |
3.38 | 25:27 | 37 | 9:53 | 160 155-163 | 1582 | 162 118-188 | 0/0 |
3.44 | 26:01 | 34 | 9:01 | 151 148-154 | 1360 | 156 150-158 | 1/1 |
3.50 | 26:29 | 28 | 7:34 | 149 148-151 | 1127 | 169 160-180 | 0/0 |
3.56 | 26:52 | 23 | 6:10 | 155 153-157 | 956 | 185 182-188 | 1/0 |
3.63 | 27:16 | 23 | 6:13 | 161 158-163 | 1002 | 182 172-188 | 2/0 |
3.69 | 27:54 | 39 | 10:20 | 160 154-164 | 1652 | 139 114-182 | 0/0 |
3.75 | 28:30 | 35 | 9:22 | 149 146-151 | 1397 | 158 158-160 | 1/1 |
3.81 | 28:58 | 28 | 7:31 | 146 145-148 | 1097 | 166 158-176 | 0/1 |
3.88 | 29:19 | 22 | 5:45 | 152 150-155 | 873 | 190 186-194 | 0/2 |
3.94 | 29:40 | 21 | 5:40 | 158 156-159 | 895 | 190 184-192 | 0/3 |
4.00 | 30:11 | 31 | 8:13 | 159 156-161 | 1307 | 164 156-194 | 0/1 |
4.06 | 30:49 | 38 | 10:10 | 151 147-154 | 1534 | 158 156-158 | 0/0 |
4.13 | 31:16 | 27 | 7:08 | 149 147-152 | 1062 | 173 160-188 | 2/0 |
4.19 | 31:38 | 22 | 5:53 | 156 152-159 | 917 | 187 182-190 | 2/1 |
4.25 | 32:01 | 23 | 6:03 | 162 161-164 | 980 | 190 188-192 | 1/1 |
4.31 | 32:37 | 36 | 9:31 | 162 156-165 | 1542 | 150 116-188 | 0/0 |
4.38 | 33:11 | 34 | 9:11 | 150 148-153 | 1377 | 161 158-166 | 0/0 |
4.44 | 33:38 | 27 | 7:08 | 151 150-152 | 1077 | 174 166-184 | 1/0 |
4.50 | 34:00 | 22 | 5:56 | 157 154-159 | 931 | 190 188-192 | 2/0 |
4.56 | 34:22 | 22 | 5:44 | 164 161-166 | 940 | 196 194-198 | 1/1 |
4.62 | 35:00 | 38 | 10:12 | 163 156-167 | 1662 | 140 110-188 | 1/1 |
4.69 | 35:37 | 38 | 10:01 | 149 146-153 | 1493 | 157 152-160 | 0/1 |
4.75 | 36:03 | 26 | 6:52 | 149 147-152 | 1024 | 176 162-188 | 0/1 |
4.81 | 36:25 | 22 | 5:48 | 156 155-158 | 905 | 188 186-190 | 1/1 |
4.87 | 36:46 | 21 | 5:38 | 161 159-163 | 906 | 192 190-192 | 0/2 |
4.94 | 37:21 | 35 | 9:24 | 161 157-164 | 1513 | 160 150-190 | 0/2 |
5.00 | 37:55 | 34 | 9:07 | 150 148-154 | 1367 | 158 154-162 | 0/1 |
5.06 | 38:21 | 26 | 6:51 | 149 147-152 | 1022 | 180 164-188 | 0/1 |
5.12 | 38:44 | 23 | 6:06 | 156 154-158 | 952 | 187 186-188 | 1/1 |
5.19 | 39:08 | 24 | 6:18 | 161 158-163 | 1014 | 187 180-188 | 3/0 |
5.25 | 39:49 | 41 | 10:55 | 160 153-165 | 1746 | 140 112-188 | 0/1 |
5.31 | 40:21 | 33 | 8:42 | 150 149-151 | 1306 | 159 158-162 | 1/1 |
5.38 | 40:46 | 25 | 6:43 | 151 148-154 | 1013 | 173 162-184 | 0/0 |
5.44 | 41:09 | 22 | 5:58 | 158 155-160 | 944 | 186 186-186 | 1/0 |
5.50 | 41:31 | 23 | 6:03 | 163 161-165 | 986 | 186 184-188 | 2/0 |
5.56 | 42:13 | 42 | 11:04 | 161 154-166 | 1782 | 145 114-184 | 0/0 |
5.63 | 42:48 | 35 | 9:14 | 149 147-151 | 1375 | 159 158-160 | 1/0 |
5.69 | 43:22 | 34 | 9:11 | 144 142-146 | 1324 | 157 154-158 | 0/1 |
5.75 | 43:56 | 34 | 9:00 | 141 140-142 | 1268 | 161 160-162 | 0/1 |
5.81 | 44:27 | 32 | 8:24 | 140 140-140 | 1177 | 160 156-162 | 0/2 |
5.88 | 45:00 | 33 | 8:47 | 141 140-141 | 1239 | 161 160-162 | 0/1 |
5.94 | 45:34 | 34 | 9:03 | 142 141-144 | 1286 | 161 160-162 | 0/0 |
6.00 | 46:08 | 33 | 8:55 | 145 144-146 | 1293 | 160 158-162 | 2/0 |
6.03 | 46:23 | 15 | 9:33 | 144 144-144 | 1375 | 152 150-154 | 2/0 |
Heart
151/167max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 86m,
Range 8m, Flat prediction 46:23
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
169 (198 max)
Stride Length: 124cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 96.4 | 170 | 5.9 | 44:44 | 7:33 |
Walk | 3.6 | 116 | 0.1 | 1:39 | 16:25 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:54 | 6:54 | 66.37 |
5km | 22:58 | 7:24 | 67.93 |
5M | 38:02 | 7:36 | 66.99 |
10km | 47:53 | 7:42 | 66.54 |
10M | 1:19:17 | 7:56 | 66.53 |
Half | 1:45:34 | 8:04 | 65.66 |
20M | 2:45:19 | 8:16 | 66.44 |
Mara | 3:40:06 | 8:24 | 66.54 |
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