Wed 2nd Sep 2020 at 1:00pm by hellen
Run > Intervals
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Time
31:35
-
Miles 4.61
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Min/mi 6:51
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Pacing
88%
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WAVA
75.88
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Stride(cm)
122
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Cals
354
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Cadence
192
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BPM
170
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%MHR
99.1
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B/mi 1168
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Asc(m)
67
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Surface
Road
Notes & Comments
6x4min 90s windy av 6.31
===
1) 0m - 3(21:19:26/m) 87/87bpm
2) 0.59m - 4:00(6:47/m) 153/171bpm 39cal
3) 0.17m - 1:30(8:41/m) 164/172bpm 16cal
4) 0.62m - 4:00(6:27/m) 170/181bpm 45cal
5) 0.18m - 1:30(8:19/m) 167/181bpm 16cal
6) 0.62m - 4:00(6:26/m) 176/181bpm 46cal
7) 0.18m - 1:30(8:12/m) 173/182bpm 17cal
8) 0.61m - 4:00(6:31/m) 175/183bpm 46cal
9) 0.18m - 1:30(8:11/m) 171/182bpm 17cal
10) 0.63m - 4:00(6:20/m) 180/185bpm 48cal
11) 0.18m - 1:30(8:29/m) 175/183bpm 17cal
12) 0.62m - 4:00(6:26/m) 178/185bpm 47cal
13) 0.01m - 3(4:24/m) 184/184bpm
===
1) 0m - 3(21:19:26/m) 87/87bpm
2) 0.59m - 4:00(6:47/m) 153/171bpm 39cal
3) 0.17m - 1:30(8:41/m) 164/172bpm 16cal
4) 0.62m - 4:00(6:27/m) 170/181bpm 45cal
5) 0.18m - 1:30(8:19/m) 167/181bpm 16cal
6) 0.62m - 4:00(6:26/m) 176/181bpm 46cal
7) 0.18m - 1:30(8:12/m) 173/182bpm 17cal
8) 0.61m - 4:00(6:31/m) 175/183bpm 46cal
9) 0.18m - 1:30(8:11/m) 171/182bpm 17cal
10) 0.63m - 4:00(6:20/m) 180/185bpm 48cal
11) 0.18m - 1:30(8:29/m) 175/183bpm 17cal
12) 0.62m - 4:00(6:26/m) 178/185bpm 47cal
13) 0.01m - 3(4:24/m) 184/184bpm
3 4:00 1:30 4:00 1:30 4:00 1:30 4:00 1:30 4:00 1:30 4:00 3
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 30 | 30 | 7:53 | 96 85-116 | 757 | 192 190-194 | 1/0 |
0.13 | 57 | 27 | 7:17 | 138 119-152 | 1006 | 189 188-192 | 1/0 |
0.19 | 1:24 | 27 | 7:07 | 155 154-158 | 1104 | 193 192-194 | 1/0 |
0.25 | 1:49 | 26 | 6:51 | 163 161-165 | 1116 | 193 192-194 | 1/0 |
0.31 | 2:15 | 25 | 6:45 | 165 164-166 | 1114 | 192 190-194 | 1/1 |
0.38 | 2:40 | 25 | 6:41 | 167 166-168 | 1117 | 192 190-192 | 0/1 |
0.44 | 3:04 | 24 | 6:26 | 165 165-166 | 1061 | 193 192-196 | 0/1 |
0.50 | 3:27 | 23 | 6:08 | 167 166-170 | 1025 | 195 194-198 | 0/1 |
0.56 | 3:51 | 24 | 6:27 | 170 169-170 | 1096 | 197 194-198 | 0/1 |
0.63 | 4:19 | 28 | 7:32 | 171 169-172 | 1288 | 192 182-198 | 2/0 |
0.69 | 4:51 | 32 | 8:35 | 163 161-168 | 1399 | 182 180-182 | 2/0 |
0.75 | 5:25 | 34 | 9:03 | 160 157-162 | 1449 | 181 176-184 | 2/0 |
0.81 | 5:51 | 26 | 6:53 | 153 149-155 | 1053 | 187 180-194 | 0/3 |
0.88 | 6:14 | 23 | 6:09 | 157 154-161 | 966 | 195 192-198 | 0/1 |
0.94 | 6:38 | 24 | 6:21 | 168 164-171 | 1068 | 198 194-200 | 0/1 |
1.00 | 7:05 | 27 | 7:13 | 171 170-172 | 1235 | 194 192-194 | 2/0 |
1.06 | 7:31 | 26 | 7:01 | 172 170-173 | 1207 | 193 190-194 | 1/0 |
1.13 | 7:57 | 25 | 6:42 | 173 171-174 | 1160 | 194 192-196 | 2/0 |
1.19 | 8:20 | 24 | 6:19 | 175 174-176 | 1104 | 195 194-198 | 1/2 |
1.25 | 8:44 | 23 | 6:13 | 177 176-177 | 1102 | 196 194-196 | 0/1 |
1.31 | 9:06 | 23 | 6:02 | 177 176-178 | 1067 | 199 196-200 | 0/1 |
1.38 | 9:29 | 22 | 5:59 | 180 179-181 | 1078 | 200 200-200 | 0/1 |
1.44 | 9:57 | 28 | 7:26 | 178 171-181 | 1324 | 193 182-202 | 0/1 |
1.50 | 10:30 | 33 | 8:48 | 167 162-171 | 1468 | 182 182-184 | 0/1 |
1.56 | 11:01 | 31 | 8:23 | 157 156-158 | 1316 | 180 178-184 | 1/0 |
1.63 | 11:27 | 26 | 6:56 | 162 157-165 | 1124 | 194 188-196 | 1/0 |
1.69 | 11:52 | 25 | 6:35 | 172 168-175 | 1131 | 197 196-198 | 1/0 |
1.75 | 12:16 | 25 | 6:36 | 177 176-178 | 1168 | 195 194-196 | 2/0 |
1.81 | 12:41 | 25 | 6:35 | 177 176-178 | 1167 | 195 194-196 | 1/0 |
1.88 | 13:04 | 23 | 6:13 | 180 179-181 | 1120 | 196 196-196 | 1/1 |
1.94 | 13:28 | 23 | 6:12 | 180 179-181 | 1117 | 196 194-198 | 0/2 |
2.00 | 13:51 | 23 | 6:10 | 179 178-181 | 1105 | 197 196-198 | 0/1 |
2.06 | 14:14 | 23 | 6:13 | 178 176-179 | 1107 | 197 196-198 | 0/1 |
2.13 | 14:38 | 24 | 6:21 | 178 176-181 | 1129 | 198 196-200 | 1/1 |
2.19 | 15:03 | 25 | 6:32 | 181 180-182 | 1183 | 196 194-198 | 2/0 |
2.25 | 15:33 | 30 | 8:04 | 179 176-181 | 1444 | 185 182-194 | 2/0 |
2.31 | 16:07 | 34 | 9:00 | 170 167-175 | 1530 | 180 178-182 | 2/1 |
2.38 | 16:34 | 27 | 7:20 | 164 161-168 | 1202 | 182 178-188 | 0/1 |
2.44 | 16:59 | 25 | 6:33 | 163 161-167 | 1067 | 193 188-196 | 0/2 |
2.50 | 17:21 | 23 | 6:03 | 169 167-171 | 1023 | 196 194-196 | 0/2 |
2.56 | 17:47 | 26 | 6:55 | 173 171-174 | 1197 | 196 194-196 | 1/0 |
2.63 | 18:15 | 28 | 7:21 | 177 176-177 | 1301 | 192 190-192 | 1/0 |
2.69 | 18:40 | 25 | 6:43 | 176 175-177 | 1182 | 193 190-194 | 1/0 |
2.75 | 19:05 | 25 | 6:47 | 177 176-178 | 1200 | 193 192-194 | 1/0 |
2.81 | 19:30 | 25 | 6:34 | 177 176-178 | 1163 | 192 192-194 | 2/2 |
2.88 | 19:53 | 23 | 6:13 | 178 177-180 | 1108 | 196 194-198 | 0/1 |
2.94 | 20:16 | 23 | 6:00 | 181 179-183 | 1086 | 200 198-200 | 0/1 |
3.00 | 20:39 | 23 | 6:05 | 181 180-182 | 1100 | 200 198-202 | 1/1 |
3.06 | 21:08 | 30 | 7:57 | 178 172-182 | 1415 | 183 180-186 | 0/2 |
3.13 | 21:42 | 34 | 8:59 | 166 162-171 | 1490 | 181 178-184 | 1/0 |
3.19 | 22:11 | 29 | 7:37 | 165 163-169 | 1257 | 186 182-196 | 1/0 |
3.25 | 22:36 | 25 | 6:39 | 173 169-177 | 1151 | 196 196-198 | 1/0 |
3.31 | 23:00 | 24 | 6:24 | 179 178-180 | 1146 | 197 196-198 | 1/0 |
3.38 | 23:24 | 24 | 6:26 | 181 179-183 | 1166 | 196 194-198 | 1/0 |
3.44 | 23:48 | 25 | 6:33 | 181 180-183 | 1185 | 196 196-196 | 1/1 |
3.50 | 24:11 | 23 | 6:01 | 182 181-184 | 1096 | 196 194-198 | 1/1 |
3.56 | 24:33 | 22 | 5:57 | 184 183-185 | 1096 | 198 196-198 | 0/1 |
3.63 | 24:57 | 24 | 6:17 | 183 182-184 | 1149 | 198 196-198 | 0/1 |
3.69 | 25:20 | 23 | 6:06 | 183 182-183 | 1115 | 197 196-198 | 0/2 |
3.75 | 25:44 | 24 | 6:28 | 183 182-184 | 1183 | 198 196-200 | 2/0 |
3.81 | 26:08 | 24 | 6:28 | 183 183-184 | 1185 | 197 194-198 | 1/0 |
3.88 | 26:40 | 32 | 8:33 | 178 172-183 | 1521 | 182 180-184 | 2/0 |
3.94 | 27:14 | 34 | 9:00 | 173 171-174 | 1556 | 180 176-182 | 2/0 |
4.00 | 27:42 | 28 | 7:24 | 169 167-171 | 1251 | 184 178-192 | 0/2 |
4.06 | 28:04 | 23 | 6:04 | 171 168-173 | 1038 | 195 192-198 | 0/2 |
4.13 | 28:28 | 23 | 6:10 | 175 173-177 | 1078 | 198 196-200 | 0/2 |
4.19 | 28:52 | 24 | 6:30 | 177 176-179 | 1150 | 196 196-198 | 1/0 |
4.25 | 29:19 | 27 | 7:08 | 181 179-182 | 1292 | 195 194-196 | 2/0 |
4.31 | 29:44 | 25 | 6:46 | 180 179-181 | 1218 | 195 194-196 | 1/0 |
4.38 | 30:09 | 25 | 6:35 | 179 178-181 | 1177 | 194 192-196 | 1/0 |
4.44 | 30:33 | 24 | 6:31 | 180 179-181 | 1172 | 194 192-194 | 1/1 |
4.50 | 30:57 | 24 | 6:17 | 182 180-183 | 1144 | 198 196-200 | 0/2 |
4.56 | 31:19 | 23 | 6:04 | 182 181-183 | 1105 | 201 200-202 | 0/1 |
4.61 | 31:36 | 17 | 6:16 | 184 183-185 | 1154 | 201 200-202 | 1/0 |
Heart
170/185max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 67m,
Range 8m, Flat prediction 31:35
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
192 (202 max)
Stride Length: 122cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.9 | 192 | 4.6 | 31:34 | 6:51 |
Walk | 0.0 | 0 | 0 | 0 | NAN:00:00 |
Still | 0.1 | - | - | 2 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:47 | 5:47 | 79.04 |
5km | 20:23 | 6:34 | 78.35 |
5M | 34:34 | 6:55 | 75.39 |
10km | 44:00 | 7:05 | 74.14 |
10M | 1:14:37 | 7:28 | 71.94 |
Half | 1:40:42 | 7:41 | 69.57 |
20M | 2:41:04 | 8:03 | 68.34 |
Mara | 3:37:22 | 8:18 | 66.99 |
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