Wed 9th Sep 2020 at 10:00am by Honley Lion
Run > Intervals
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Time
40:01
-
Miles 5.10
-
Min/mi 7:51
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Pacing
70%
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WAVA
66.79
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Stride(cm)
105
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Cals
429
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Cadence
196
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BPM
134
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%MHR
68.5
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B/mi 1048
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Asc(m)
147
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Hillscore
1
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Surface
Road
Notes & Comments
10 minute warm up, 2 mins fast, 1 minute recovery x10
Split Summary
===
1) 1m - 8:43(8:43/m) 125/131bpm 87cal 6.89/8.39mph
2) 1m - 7:38(7:38/m) 129/135bpm 79cal 7.86/8.89mph
3) 1m - 7:35(7:35/m) 136/142bpm 82cal 7.92/8.41mph
4) 1m - 7:50(7:50/m) 141/145bpm 88cal 7.67/8.75mph
5) 1m - 7:34(7:34/m) 143/147bpm 86cal 7.93/8.6mph
6) 0.1m - 41(7:02/m) 143/145bpm 7cal 8.52/8.45mph
Split Summary
===
1) 1m - 8:43(8:43/m) 125/131bpm 87cal 6.89/8.39mph
2) 1m - 7:38(7:38/m) 129/135bpm 79cal 7.86/8.89mph
3) 1m - 7:35(7:35/m) 136/142bpm 82cal 7.92/8.41mph
4) 1m - 7:50(7:50/m) 141/145bpm 88cal 7.67/8.75mph
5) 1m - 7:34(7:34/m) 143/147bpm 86cal 7.93/8.6mph
6) 0.1m - 41(7:02/m) 143/145bpm 7cal 8.52/8.45mph
8:43 7:38 7:35 7:50 7:34 41
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 37 | 37 | 10:00 | 99 83-120 | 989 | 188 184-190 | 0/10 |
0.13 | 1:10 | 33 | 8:47 | 122 117-124 | 1071 | 191 186-194 | 0/2 |
0.19 | 1:43 | 33 | 8:43 | 124 122-127 | 1080 | 191 186-196 | 1/1 |
0.25 | 2:17 | 34 | 9:09 | 125 123-126 | 1145 | 187 186-188 | 0/0 |
0.31 | 2:51 | 33 | 8:52 | 125 125-126 | 1107 | 188 186-190 | 1/0 |
0.38 | 3:24 | 33 | 8:47 | 126 125-126 | 1106 | 189 188-190 | 1/0 |
0.44 | 3:55 | 32 | 8:27 | 126 125-127 | 1065 | 190 188-192 | 1/0 |
0.50 | 4:27 | 32 | 8:34 | 126 126-127 | 1079 | 190 188-192 | 1/0 |
0.56 | 5:00 | 33 | 8:43 | 129 126-130 | 1123 | 190 188-196 | 1/1 |
0.63 | 5:31 | 31 | 8:15 | 128 128-129 | 1055 | 192 188-196 | 2/0 |
0.69 | 6:00 | 29 | 7:51 | 126 124-128 | 989 | 191 190-194 | 0/7 |
0.75 | 6:39 | 39 | 10:23 | 130 130-131 | 1351 | 189 184-196 | 1/0 |
0.81 | 7:11 | 32 | 8:25 | 130 129-130 | 1094 | 189 188-192 | 0/0 |
0.88 | 7:43 | 32 | 8:32 | 128 127-129 | 1092 | 191 188-194 | 1/1 |
0.94 | 8:13 | 30 | 8:03 | 130 129-131 | 1046 | 192 188-196 | 0/1 |
1.00 | 8:43 | 30 | 7:58 | 129 127-131 | 1029 | 191 188-196 | 1/0 |
1.06 | 9:13 | 30 | 8:05 | 129 128-129 | 1044 | 192 188-196 | 2/0 |
1.13 | 9:43 | 30 | 7:59 | 128 127-130 | 1022 | 192 190-194 | 2/1 |
1.19 | 11:25 | 1:42 +1:19 | 27:13 | 117 105-130 | 3185 | 196 190-202 | 2/3 |
1.25 | 11:57 | 32 | 8:33 | 125 117-128 | 1068 | 201 200-202 | 4/1 |
1.31 | 12:24 | 27 | 7:05 | 129 124-135 | 913 | 201 200-202 | 0/5 |
1.38 | 12:54 | 30 | 7:55 | 126 122-130 | 997 | 202 198-204 | 10/0 |
1.44 | 13:23 | 29 | 7:49 | 128 127-128 | 1000 | 202 198-204 | 0/7 |
1.50 | 13:52 | 30 | 7:53 | 129 127-130 | 1018 | 189 188-192 | 0/2 |
1.56 | 14:21 | 28 | 7:31 | 130 129-131 | 976 | 195 188-202 | 1/2 |
1.63 | 14:49 | 28 | 7:26 | 130 130-131 | 967 | 202 200-206 | 1/1 |
1.69 | 15:16 | 27 | 7:18 | 130 128-131 | 948 | 201 200-202 | 2/1 |
1.75 | 15:43 | 27 | 7:10 | 132 131-132 | 945 | 200 198-204 | 1/1 |
1.81 | 16:09 | 26 | 6:59 | 133 132-134 | 929 | 203 202-204 | 0/2 |
1.88 | 16:41 | 32 | 8:26 | 132 132-133 | 1112 | 193 184-204 | 1/0 |
1.94 | 17:14 | 33 | 8:49 | 134 133-134 | 1181 | 191 188-192 | 1/0 |
2.00 | 17:39 | 26 | 6:52 | 134 132-136 | 921 | 202 200-202 | 0/2 |
2.06 | 18:06 | 27 | 7:12 | 134 133-135 | 964 | 202 202-202 | 1/1 |
2.13 | 18:33 | 26 | 7:04 | 134 133-135 | 946 | 200 198-202 | 1/2 |
2.19 | 19:01 | 28 | 7:27 | 132 131-132 | 983 | 200 198-202 | 1/1 |
2.25 | 19:32 | 31 | 8:18 | 132 131-133 | 1095 | 196 188-202 | 1/1 |
2.31 | 20:02 | 31 | 8:10 | 134 132-135 | 1094 | 195 192-198 | 0/1 |
2.38 | 20:31 | 29 | 7:42 | 135 134-136 | 1040 | 197 192-200 | 3/1 |
2.44 | 20:59 | 28 | 7:24 | 137 135-139 | 1013 | 203 202-204 | 1/2 |
2.50 | 21:27 | 28 | 7:27 | 137 136-138 | 1021 | 200 198-202 | 4/1 |
2.56 | 21:55 | 28 | 7:32 | 137 136-137 | 1033 | 200 198-202 | 1/1 |
2.63 | 22:21 | 26 | 6:50 | 137 136-137 | 937 | 200 198-202 | 4/1 |
2.69 | 22:58 | 37 | 10:00 | 136 135-136 | 1360 | 186 180-190 | 0/2 |
2.75 | 23:28 | 30 | 7:56 | 136 134-137 | 1080 | 197 192-202 | 0/1 |
2.81 | 23:55 | 27 | 7:07 | 137 134-138 | 976 | 203 202-204 | 3/1 |
2.88 | 24:20 | 25 | 6:45 | 138 136-139 | 931 | 200 198-202 | 9/0 |
2.94 | 24:48 | 28 | 7:23 | 139 138-141 | 1025 | 200 198-202 | 0/7 |
3.00 | 25:15 | 27 | 7:17 | 139 139-140 | 1013 | 198 198-200 | 1/1 |
3.06 | 25:47 | 32 | 8:34 | 140 139-140 | 1198 | 187 184-188 | 4/3 |
3.13 | 26:22 | 35 | 9:12 | 139 137-140 | 1279 | 194 188-198 | 1/2 |
3.19 | 26:50 | 28 | 7:34 | 138 138-140 | 1044 | 200 198-202 | 0/2 |
3.25 | 27:15 | 25 | 6:40 | 140 140-140 | 933 | 202 200-204 | 0/0 |
3.31 | 27:40 | 25 | 6:46 | 140 138-142 | 947 | 201 200-202 | 1/0 |
3.38 | 28:07 | 27 | 7:06 | 140 139-141 | 993 | 200 198-200 | 2/0 |
3.44 | 28:39 | 32 | 8:38 | 141 140-143 | 1217 | 190 182-200 | 0/2 |
3.50 | 29:16 | 36 | 9:39 | 142 142-143 | 1370 | 189 180-194 | 1/1 |
3.56 | 29:44 | 28 | 7:28 | 138 136-140 | 1030 | 202 200-204 | 1/1 |
3.63 | 30:10 | 26 | 7:04 | 140 137-141 | 989 | 202 200-202 | 1/0 |
3.69 | 30:37 | 27 | 7:05 | 141 140-142 | 998 | 201 200-202 | 0/2 |
3.75 | 31:04 | 27 | 7:12 | 142 141-142 | 1021 | 202 200-204 | 0/2 |
3.81 | 31:37 | 33 | 8:48 | 143 142-144 | 1258 | 194 184-202 | 1/0 |
3.88 | 32:09 | 32 | 8:30 | 141 140-142 | 1199 | 192 192-194 | 2/0 |
3.94 | 32:38 | 30 | 7:57 | 143 141-144 | 1137 | 197 186-202 | 1/2 |
4.00 | 33:04 | 26 | 6:48 | 142 141-143 | 966 | 203 200-206 | 3/4 |
4.06 | 33:31 | 27 | 7:10 | 143 140-144 | 1025 | 200 200-202 | 3/3 |
4.13 | 33:58 | 28 | 7:20 | 143 142-144 | 1050 | 200 200-202 | 4/1 |
4.19 | 34:28 | 30 | 7:54 | 143 142-143 | 1131 | 201 200-202 | 0/5 |
4.25 | 35:02 | 34 | 9:01 | 142 142-142 | 1281 | 186 176-192 | 0/6 |
4.31 | 35:30 | 28 | 7:33 | 144 142-147 | 1087 | 196 190-200 | 0/2 |
4.38 | 35:55 | 25 | 6:36 | 142 141-143 | 937 | 202 202-202 | 0/2 |
4.44 | 36:23 | 28 | 7:29 | 143 143-143 | 1069 | 201 200-202 | 0/1 |
4.50 | 36:49 | 26 | 6:56 | 142 141-144 | 984 | 201 198-202 | 3/0 |
4.56 | 37:15 | 26 | 7:04 | 143 142-145 | 1010 | 202 200-204 | 1/2 |
4.62 | 37:49 | 34 | 8:56 | 143 140-145 | 1278 | 187 178-194 | 0/0 |
4.69 | 38:22 | 33 | 8:50 | 142 141-143 | 1254 | 193 190-196 | 0/1 |
4.75 | 38:49 | 27 | 7:19 | 142 141-143 | 1038 | 200 198-202 | 0/1 |
4.81 | 39:18 | 28 | 7:33 | 142 141-143 | 1071 | 201 200-202 | 4/2 |
4.87 | 39:44 | 27 | 7:05 | 143 142-143 | 1012 | 200 198-202 | 0/4 |
4.94 | 40:12 | 28 | 7:26 | 143 142-144 | 1063 | 200 200-200 | 4/1 |
5.00 | 40:38 | 26 | 7:01 | 141 139-143 | 989 | 201 198-208 | 1/3 |
5.06 | 41:05 | 27 | 7:08 | 144 143-144 | 1027 | 201 198-202 | 1/2 |
5.10 | 41:19 | 14 | 6:51 | 142 139-145 | 973 | 198 196-200 | 0/0 |
Heart
134/147max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 147m,
Range 22m, Flat prediction 40:00
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
12 10.4% | 8:02 |
See your biggest climbs |
Cadence
196 (208 max)
Stride Length: 105cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 97.1 | 196 | 5.1 | 40:05 | 8:06 |
Walk | 0.0 | 0 | 0 | 0 | NAN:00:00 |
Pause | 2.9 | - | - | 1:14 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:54 | 6:54 | 68.08 |
5km | 23:26 | 7:33 | 68.32 |
5M | 39:10 | 7:50 | 66.83 |
10km | 49:32 | 7:58 | 66.12 |
10M | 1:22:47 | 8:17 | 65.54 |
Half | 1:50:48 | 8:27 | 64.36 |
20M | 2:54:56 | 8:45 | 64.60 |
Mara | 3:54:09 | 8:56 | 64.35 |
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