Tue 4th Aug 2020 at 9:00am by SpeedyP
Run > Intervals
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Time
32:09
-
Miles 2.71
-
Min/mi 11:52
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Pacing
81%
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WAVA
57.48
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Stride(cm)
79
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Cals
180
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Cadence
172
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BPM
133
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%MHR
78
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B/mi 1583
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Asc(m)
49
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Hillscore
2
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Surface
Road
Notes & Comments
Split Summary
16 x 1 min with 30 sec rr and 2 mins rr every 4th
===
1) 0.12m - 1:00(8:21/m) 105/128bpm 4cal
2) 0.04m - 30(12:58/m) 128/130bpm 2cal
3) 0.11m - 1:00(9:17/m) 125/128bpm 6cal
4) 0.04m - 30(13:55/m) 137/146bpm 3cal
5) 0.09m - 1:00(11:04/m) 134/144bpm 6cal
6) 0.03m - 30(15:00/m) 135/136bpm 3cal
7) 0.1m - 1:00(9:50/m) 134/138bpm 6cal
8) 0.03m - 30(14:29/m) 130/132bpm 3cal
9) 0.13m - 2:00(15:27/m) 119/126bpm 9cal
10) 0.11m - 1:00(8:54/m) 127/143bpm 5cal
11) 0.03m - 30(15:30/m) 140/144bpm 3cal
12) 0.11m - 1:00(9:26/m) 136/142bpm 6cal
13) 0.03m - 30(14:31/m) 132/137bpm 3cal
14) 0.11m - 1:00(9:13/m) 134/146bpm 6cal
15) 0.04m - 30(13:02/m) 144/148bpm 3cal
16) 0.09m - 1:00(11:07/m) 139/156bpm 6cal
17) 0.04m - 30(13:10/m) 156/159bpm 3cal
18) 0.13m - 2:00(15:33/m) 127/151bpm 10cal
19) 0.09m - 1:00(10:33/m) 129/142bpm 6cal
20) 0.03m - 30(15:13/m) 145/150bpm 3cal
21) 0.09m - 1:00(11:01/m) 139/143bpm 6cal
22) 0.03m - 30(16:04/m) 141/142bpm 3cal
23) 0.09m - 1:00(10:54/m) 139/145bpm 6cal
24) 0.04m - 30(14:04/m) 139/145bpm 3cal
25) 0.09m - 1:00(10:52/m) 145/151bpm 6cal
26) 0.03m - 30(14:59/m) 151/155bpm 3cal
27) 0.13m - 2:00(15:18/m) 126/143bpm 11cal
28) 0.11m - 1:00(9:11/m) 131/145bpm 6cal
29) 0.03m - 30(14:41/m) 144/145bpm 3cal
30) 0.1m - 1:00(10:03/m) 141/145bpm 6cal
31) 0.04m - 30(13:44/m) 145/149bpm 3cal
32) 0.11m - 1:00(9:18/m) 141/145bpm 6cal
33) 0.03m - 30(14:38/m) 145/150bpm 3cal
34) 0.1m - 1:00(9:38/m) 144/151bpm 6cal
35) 0.03m - 30(15:29/m) 141/145bpm 3cal
36) 0.13m - 2:00(15:41/m) 123/139bpm 10cal
37) 0.01m - 9(13:39/m) 111/112bpm
16 x 1 min with 30 sec rr and 2 mins rr every 4th
===
1) 0.12m - 1:00(8:21/m) 105/128bpm 4cal
2) 0.04m - 30(12:58/m) 128/130bpm 2cal
3) 0.11m - 1:00(9:17/m) 125/128bpm 6cal
4) 0.04m - 30(13:55/m) 137/146bpm 3cal
5) 0.09m - 1:00(11:04/m) 134/144bpm 6cal
6) 0.03m - 30(15:00/m) 135/136bpm 3cal
7) 0.1m - 1:00(9:50/m) 134/138bpm 6cal
8) 0.03m - 30(14:29/m) 130/132bpm 3cal
9) 0.13m - 2:00(15:27/m) 119/126bpm 9cal
10) 0.11m - 1:00(8:54/m) 127/143bpm 5cal
11) 0.03m - 30(15:30/m) 140/144bpm 3cal
12) 0.11m - 1:00(9:26/m) 136/142bpm 6cal
13) 0.03m - 30(14:31/m) 132/137bpm 3cal
14) 0.11m - 1:00(9:13/m) 134/146bpm 6cal
15) 0.04m - 30(13:02/m) 144/148bpm 3cal
16) 0.09m - 1:00(11:07/m) 139/156bpm 6cal
17) 0.04m - 30(13:10/m) 156/159bpm 3cal
18) 0.13m - 2:00(15:33/m) 127/151bpm 10cal
19) 0.09m - 1:00(10:33/m) 129/142bpm 6cal
20) 0.03m - 30(15:13/m) 145/150bpm 3cal
21) 0.09m - 1:00(11:01/m) 139/143bpm 6cal
22) 0.03m - 30(16:04/m) 141/142bpm 3cal
23) 0.09m - 1:00(10:54/m) 139/145bpm 6cal
24) 0.04m - 30(14:04/m) 139/145bpm 3cal
25) 0.09m - 1:00(10:52/m) 145/151bpm 6cal
26) 0.03m - 30(14:59/m) 151/155bpm 3cal
27) 0.13m - 2:00(15:18/m) 126/143bpm 11cal
28) 0.11m - 1:00(9:11/m) 131/145bpm 6cal
29) 0.03m - 30(14:41/m) 144/145bpm 3cal
30) 0.1m - 1:00(10:03/m) 141/145bpm 6cal
31) 0.04m - 30(13:44/m) 145/149bpm 3cal
32) 0.11m - 1:00(9:18/m) 141/145bpm 6cal
33) 0.03m - 30(14:38/m) 145/150bpm 3cal
34) 0.1m - 1:00(9:38/m) 144/151bpm 6cal
35) 0.03m - 30(15:29/m) 141/145bpm 3cal
36) 0.13m - 2:00(15:41/m) 123/139bpm 10cal
37) 0.01m - 9(13:39/m) 111/112bpm
1:00 30 1:00 30 1:00 30 1:00 30 2:00 1:00 30 1:00 30 1:00 30 1:00 30 2:00 1:00 30 1:00 30 1:00 30 1:00 30 2:00 1:00 30 1:00 30 1:00 30 1:00 30 2:00 9
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 | 8:21 | 95 88-109 | 792 | 202 200-204 | 0/2 |
0.13 | 1:02 | 30 | 8:07 | 122 112-130 | 991 | 200 198-202 | 0/4 |
0.19 | 1:45 | 43 | 11:32 | 126 121-129 | 1453 | 162 74-196 | 0/4 |
0.25 | 2:19 | 34 | 9:06 | 126 122-128 | 1147 | 191 186-196 | 1/1 |
0.31 | 3:06 | 47 | 12:28 | 135 124-146 | 1683 | 165 144-188 | 2/0 |
0.38 | 3:47 | 41 | 10:57 | 132 126-139 | 1446 | 180 178-182 | 4/0 |
0.44 | 4:38 | 51 | 13:34 | 134 131-136 | 1817 | 162 140-190 | 2/0 |
0.50 | 5:14 | 36 | 9:40 | 135 131-138 | 1305 | 184 182-186 | 1/1 |
0.56 | 6:00 | 46 | 12:09 | 130 126-132 | 1579 | 170 140-184 | 0/1 |
0.63 | 6:56 | 56 | 14:59 | 123 119-126 | 1842 | 137 134-142 | 0/1 |
0.69 | 7:56 | 1:00 | 15:57 | 115 111-119 | 1834 | 131 112-136 | 0/1 |
0.75 | 8:28 | 33 | 8:43 | 118 112-128 | 1029 | 197 190-200 | 1/1 |
0.81 | 9:07 | 39 | 10:22 | 139 131-144 | 1440 | 193 188-198 | 1/1 |
0.88 | 9:51 | 44 | 11:36 | 137 133-144 | 1590 | 183 142-190 | 0/2 |
0.94 | 10:26 | 36 | 9:32 | 136 131-142 | 1295 | 186 184-188 | 0/1 |
1.00 | 11:13 | 47 | 12:33 | 130 123-137 | 1631 | 167 142-188 | 0/4 |
1.06 | 11:47 | 34 | 9:05 | 135 129-140 | 1226 | 192 190-194 | 0/3 |
1.13 | 12:31 | 43 | 11:34 | 142 134-148 | 1644 | 162 88-194 | 0/4 |
1.19 | 13:12 | 41 | 10:54 | 137 130-143 | 1493 | 184 176-190 | 5/0 |
1.25 | 13:58 | 46 | 12:17 | 153 146-158 | 1878 | 165 122-184 | 2/1 |
1.31 | 15:00 | 1:02 | 16:35 | 136 124-151 | 2256 | 135 134-136 | 0/1 |
1.38 | 15:55 | 55 | 14:36 | 116 112-123 | 1694 | 138 132-140 | 1/2 |
1.44 | 16:36 | 41 | 11:02 | 125 113-139 | 1379 | 190 132-198 | 3/0 |
1.50 | 17:22 | 46 | 12:18 | 144 139-150 | 1771 | 180 138-192 | 2/1 |
1.56 | 18:06 | 44 | 11:39 | 139 134-143 | 1619 | 179 136-190 | 2/0 |
1.63 | 18:55 | 49 | 13:08 | 140 137-142 | 1839 | 167 122-184 | 3/0 |
1.69 | 19:39 | 43 | 11:35 | 141 135-145 | 1633 | 183 178-188 | 1/0 |
1.75 | 20:24 | 45 | 12:02 | 138 134-145 | 1660 | 163 138-184 | 1/1 |
1.81 | 21:06 | 42 | 11:15 | 143 139-147 | 1609 | 183 178-186 | 1/1 |
1.88 | 21:53 | 47 | 12:37 | 150 145-154 | 1893 | 167 128-184 | 2/0 |
1.94 | 22:53 | 59 | 15:50 | 134 125-143 | 2121 | 125 84-144 | 1/0 |
2.00 | 23:47 | 55 | 14:36 | 120 116-124 | 1752 | 136 134-138 | 0/3 |
2.06 | 24:26 | 39 | 10:20 | 124 117-133 | 1281 | 181 90-196 | 1/0 |
2.13 | 25:02 | 36 | 9:37 | 140 133-145 | 1347 | 192 190-194 | 1/0 |
2.19 | 25:52 | 50 | 13:13 | 142 138-145 | 1876 | 172 104-186 | 2/0 |
2.25 | 26:26 | 34 | 9:10 | 140 139-142 | 1282 | 188 184-190 | 1/1 |
2.31 | 27:10 | 44 | 11:47 | 143 138-149 | 1686 | 173 138-188 | 0/2 |
2.38 | 27:45 | 35 | 9:18 | 141 140-142 | 1311 | 190 188-192 | 0/1 |
2.44 | 28:32 | 47 | 12:31 | 145 142-150 | 1816 | 169 136-190 | 0/1 |
2.50 | 29:09 | 36 | 9:43 | 145 139-151 | 1409 | 187 184-192 | 0/0 |
2.56 | 29:52 | 44 | 11:42 | 141 136-148 | 1650 | 189 188-190 | 0/1 |
2.63 | 30:53 | 1:00 | 16:03 | 132 125-138 | 2118 | 130 114-140 | 0/1 |
2.69 | 31:50 | 57 | 15:15 | 116 111-122 | 1768 | 135 128-140 | 0/3 |
2.71 | 32:09 | 19 | 15:32 | 111 111-112 | 1725 | - | 0/1 |
Heart
133/158max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 49m,
Range 18m, Flat prediction 32:11
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
12 1.6% | 12:03 |
10 2.4% | 11:29 |
See your biggest climbs |
Cadence
172 (204 max)
Stride Length: 79cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 67.4 | 188 | 2.1 | 21:39 | 10:29 |
Walk | 32.6 | 134 | 0.6 | 10:30 | 16:22 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 11:10 | 11:10 | 54.74 |
5km | 37:10 | 11:58 | 57.47 |
5M | 1:01:32 | 12:18 | 57.08 |
10km | 1:17:29 | 12:28 | 56.94 |
10M | 2:08:18 | 12:50 | 57.16 |
Half | 2:50:49 | 13:02 | 56.35 |
20M | 4:27:30 | 13:23 | 57.29 |
Mara | 5:56:09 | 13:36 | 57.44 |
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