Sat 1st Aug 2020 at 9:00am by Dillthedog
Run > Intervals
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Time
35:03
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Miles 3.98
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Min/mi 8:48
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Pacing
61%
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WAVA
55.61
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Stride(cm)
107
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Cals
446
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Cadence
170
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BPM
144
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%MHR
85.4
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B/mi 1271
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Asc(m)
49
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Surface
Road
Notes & Comments
5 x 4 mins at 5k with 3 mins recovery
Split Summary
===
1) 0.58m - 4:00(6:51/m) 149/162bpm 55cal 8.76/9.12mph
2) 0.23m - 3:00(12:57/m) 131/162bpm 36cal 4.63/8.54mph
3) 0.59m - 4:00(6:50/m) 157/166bpm 59cal 8.79/9.29mph
4) 0.21m - 3:00(14:18/m) 133/165bpm 33cal 4.2/8.56mph
5) 0.58m - 4:00(6:54/m) 158/166bpm 60cal 8.69/9mph
6) 0.21m - 3:00(14:16/m) 132/164bpm 31cal 4.21/8.45mph
7) 0.57m - 4:00(6:58/m) 157/165bpm 59cal 8.61/9.06mph
8) 0.21m - 3:00(14:33/m) 132/164bpm 29cal 4.12/8.54mph
9) 0.58m - 4:00(6:51/m) 156/163bpm 58cal 8.76/9.2mph
10) 0.21m - 3:00(14:08/m) 130/163bpm 26cal 4.24/9.12mph
11) 0.01m - 3(10:48/m) 123/123bpm 5.56/5.74mph
Split Summary
===
1) 0.58m - 4:00(6:51/m) 149/162bpm 55cal 8.76/9.12mph
2) 0.23m - 3:00(12:57/m) 131/162bpm 36cal 4.63/8.54mph
3) 0.59m - 4:00(6:50/m) 157/166bpm 59cal 8.79/9.29mph
4) 0.21m - 3:00(14:18/m) 133/165bpm 33cal 4.2/8.56mph
5) 0.58m - 4:00(6:54/m) 158/166bpm 60cal 8.69/9mph
6) 0.21m - 3:00(14:16/m) 132/164bpm 31cal 4.21/8.45mph
7) 0.57m - 4:00(6:58/m) 157/165bpm 59cal 8.61/9.06mph
8) 0.21m - 3:00(14:33/m) 132/164bpm 29cal 4.12/8.54mph
9) 0.58m - 4:00(6:51/m) 156/163bpm 58cal 8.76/9.2mph
10) 0.21m - 3:00(14:08/m) 130/163bpm 26cal 4.24/9.12mph
11) 0.01m - 3(10:48/m) 123/123bpm 5.56/5.74mph
4:00 3:00 4:00 3:00 4:00 3:00 4:00 3:00 4:00 3:00 3
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
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 | 27 | 27 | 7:11 | 113 93-127 | 812 | 183 98-198 | 1/1 |
0.13 | 51 | 24 | 6:31 | 136 129-143 | 887 | 195 194-196 | 2/1 |
0.19 | 1:17 | 25 | 6:43 | 148 144-151 | 994 | 196 194-198 | 1/1 |
0.25 | 1:42 | 25 | 6:43 | 153 151-154 | 1027 | 197 196-198 | 0/0 |
0.31 | 2:07 | 26 | 6:48 | 156 155-157 | 1061 | 198 196-198 | 1/1 |
0.38 | 2:31 | 24 | 6:24 | 158 157-159 | 1011 | 198 198-198 | 1/0 |
0.44 | 2:58 | 26 | 7:00 | 160 159-161 | 1120 | 198 196-202 | 0/0 |
0.50 | 3:23 | 26 | 6:50 | 161 161-162 | 1100 | 197 196-198 | 1/0 |
0.56 | 3:50 | 27 | 7:15 | 161 161-162 | 1166 | 198 196-200 | 0/2 |
0.63 | 4:34 | 44 | 11:44 | 155 142-162 | 1818 | 150 118-198 | 3/1 |
0.69 | 5:36 | 1:01 | 16:21 | 127 118-142 | 2076 | 130 118-178 | 0/1 |
0.75 | 6:16 | 40 | 10:41 | 125 124-126 | 1335 | 179 178-180 | 0/1 |
0.81 | 6:57 | 42 | 11:06 | 126 124-128 | 1399 | 178 176-182 | 0/1 |
0.88 | 7:24 | 26 | 7:00 | 135 127-145 | 944 | 187 172-196 | 1/2 |
0.94 | 7:50 | 26 | 6:59 | 149 145-153 | 1041 | 197 196-198 | 1/0 |
1.00 | 8:17 | 27 | 7:09 | 154 152-155 | 1100 | 194 194-194 | 1/0 |
1.06 | 8:42 | 26 | 6:51 | 157 156-159 | 1074 | 195 192-196 | 1/1 |
1.13 | 9:07 | 24 | 6:32 | 160 159-161 | 1045 | 195 194-196 | 0/1 |
1.19 | 9:32 | 25 | 6:40 | 161 161-162 | 1074 | 196 196-196 | 0/0 |
1.25 | 9:57 | 25 | 6:38 | 163 162-164 | 1080 | 197 196-198 | 0/1 |
1.31 | 10:22 | 25 | 6:41 | 164 163-166 | 1096 | 198 196-198 | 0/0 |
1.38 | 10:48 | 26 | 7:03 | 164 164-165 | 1157 | 197 196-198 | 0/0 |
1.44 | 11:33 | 45 | 11:58 | 155 146-165 | 1854 | 131 116-198 | 1/1 |
1.50 | 12:38 | 1:05 | 17:21 | 130 117-143 | 2255 | 119 116-122 | 1/1 |
1.56 | 13:28 | 50 | 13:25 | 123 117-131 | 1651 | 145 120-176 | 0/1 |
1.63 | 14:05 | 37 | 9:44 | 131 129-137 | 1276 | 174 156-184 | 0/0 |
1.69 | 14:31 | 26 | 6:59 | 143 137-148 | 999 | 192 186-196 | 1/0 |
1.75 | 14:57 | 26 | 6:57 | 152 148-154 | 1056 | 197 196-198 | 1/0 |
1.81 | 15:23 | 26 | 6:58 | 155 152-158 | 1079 | 196 190-198 | 1/0 |
1.88 | 15:48 | 25 | 6:33 | 160 158-161 | 1048 | 194 194-194 | 0/0 |
1.94 | 16:13 | 25 | 6:47 | 163 162-164 | 1107 | 195 194-196 | 1/0 |
2.00 | 16:39 | 26 | 6:55 | 164 164-165 | 1135 | 195 194-196 | 1/0 |
2.06 | 17:05 | 26 | 6:49 | 165 164-165 | 1124 | 195 194-196 | 0/1 |
2.13 | 17:32 | 27 | 7:13 | 165 165-166 | 1190 | 192 188-196 | 1/0 |
2.19 | 17:58 | 26 | 6:59 | 164 163-165 | 1146 | 194 192-196 | 1/1 |
2.25 | 19:02 | 1:04 | 17:04 | 145 130-164 | 2474 | 116 100-178 | 0/0 |
2.31 | 20:05 | 1:03 | 16:42 | 121 115-127 | 2020 | 124 112-174 | 0/1 |
2.38 | 20:44 | 39 | 10:29 | 126 125-127 | 1321 | 177 176-178 | 1/0 |
2.44 | 21:13 | 29 | 7:48 | 135 128-143 | 1054 | 183 178-194 | 1/0 |
2.50 | 21:39 | 26 | 6:59 | 147 145-150 | 1026 | 192 190-194 | 1/0 |
2.56 | 22:05 | 26 | 6:50 | 153 151-155 | 1044 | 195 194-196 | 1/0 |
2.63 | 22:32 | 28 | 7:21 | 157 155-159 | 1153 | 194 192-194 | 1/2 |
2.69 | 22:59 | 27 | 7:05 | 159 158-160 | 1126 | 194 192-196 | 1/1 |
2.75 | 23:25 | 26 | 6:53 | 161 160-162 | 1109 | 195 192-196 | 1/1 |
2.81 | 23:51 | 26 | 6:57 | 163 161-164 | 1132 | 195 194-196 | 0/0 |
2.88 | 24:17 | 26 | 7:02 | 163 162-164 | 1145 | 194 192-196 | 0/0 |
2.94 | 24:43 | 26 | 6:54 | 163 163-164 | 1124 | 192 192-194 | 1/1 |
3.00 | 25:23 | 40 | 10:38 | 160 151-164 | 1701 | 145 114-194 | 0/0 |
3.06 | 26:30 | 1:07 | 17:47 | 135 121-150 | 2401 | 119 116-120 | 1/1 |
3.13 | 27:24 | 54 | 14:26 | 119 114-124 | 1717 | 142 116-176 | 1/1 |
3.19 | 28:01 | 37 | 9:52 | 130 127-136 | 1283 | 178 176-182 | 1/0 |
3.25 | 28:27 | 27 | 7:04 | 142 136-147 | 1004 | 192 182-198 | 0/0 |
3.31 | 28:53 | 26 | 7:00 | 149 147-151 | 1044 | 192 184-198 | 0/1 |
3.38 | 29:19 | 26 | 6:54 | 153 151-155 | 1055 | 192 190-194 | 0/1 |
3.44 | 29:44 | 25 | 6:42 | 157 156-158 | 1051 | 195 192-196 | 1/0 |
3.50 | 30:10 | 25 | 6:41 | 160 159-160 | 1069 | 195 194-196 | 1/0 |
3.56 | 30:35 | 26 | 6:49 | 160 159-161 | 1091 | 194 192-196 | 0/1 |
3.63 | 31:02 | 27 | 7:10 | 161 160-161 | 1154 | 195 194-196 | 2/2 |
3.69 | 31:28 | 26 | 6:56 | 162 160-163 | 1124 | 194 188-196 | 0/1 |
3.75 | 31:53 | 25 | 6:44 | 162 161-163 | 1092 | 193 192-194 | 1/1 |
3.81 | 32:49 | 55 | 14:45 | 151 135-163 | 2228 | 129 108-196 | 1/1 |
3.88 | 33:55 | 1:06 | 17:39 | 122 115-134 | 2154 | 122 114-174 | 0/1 |
3.94 | 34:33 | 39 | 10:17 | 123 121-125 | 1266 | 176 176-178 | 0/1 |
3.98 | 35:03 | 30 | 10:57 | 123 122-123 | 1346 | 175 174-176 | 1/0 |
Heart
144/166max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 49m,
Range 6m, Flat prediction 35:03
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
170 (202 max)
Stride Length: 107cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 73.6 | 190 | 3.5 | 25:48 | 7:27 |
Walk | 26.4 | 117 | 0.5 | 9:15 | 17:47 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:58 | 7:58 | 55.63 |
5km | 26:53 | 8:39 | 56.13 |
5M | 44:46 | 8:57 | 54.96 |
10km | 56:31 | 9:06 | 54.40 |
10M | 1:34:08 | 9:25 | 54.03 |
Half | 2:05:45 | 9:36 | 53.13 |
20M | 3:17:56 | 9:54 | 53.49 |
Mara | 4:24:24 | 10:05 | 53.39 |
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