Wed 9th Sep 2020 at 1:00pm by hellen

Run > Intervals

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Time
31:38
Miles
4.50
Min/mi
7:02
Pacing
89%
WAVA
74.62
Stride(cm)
120
Cals
349
Cadence
191
BPM
163
%MHR
94.7
B/mi
1146
Asc(m)
64
Surface
Road

Notes & Comments

6x4 min 90s windy av 6.40
===
1) 0m - 7(23:08/m) 85/85bpm
2) 0.59m - 4:00(6:46/m) 151/166bpm 40cal
3) 0.18m - 1:30(8:33/m) 157/167bpm 16cal
4) 0.61m - 4:00(6:31/m) 165/171bpm 45cal
5) 0.18m - 1:30(8:16/m) 160/173bpm 16cal
6) 0.59m - 4:00(6:49/m) 168/172bpm 46cal
7) 0.18m - 1:30(8:31/m) 162/171bpm 16cal
8) 0.62m - 4:00(6:29/m) 168/174bpm 46cal
9) 0.18m - 1:30(8:07/m) 163/174bpm 16cal
10) 0.58m - 4:00(6:54/m) 169/173bpm 46cal
11) 0.18m - 1:30(8:31/m) 164/172bpm 16cal
12) 0.61m - 4:00(6:34/m) 169/176bpm 46cal
13) 0.01m - 2(2:50/m) 174/174bpm

7 4:00 1:30 4:00 1:30 4:00 1:30 4:00 1:30 4:00 1:30 4:00 2

Pace

10%

83%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	29	29	7:36	103 85-122	783	193 184-196	1/0
0.13	54	26	6:53	128 123-136	880	193 192-194	1/0
0.19	1:21	27	7:12	147 137-158	1058	193 192-194	1/0
0.25	1:48	27	7:08	160 159-161	1141	193 190-194	1/0
0.31	2:14	26	6:49	162 161-163	1103	191 190-192	1/0
0.38	2:39	25	6:46	163 162-164	1102	191 188-194	0/1
0.44	3:03	24	6:25	164 164-165	1052	194 192-196	0/1
0.50	3:27	24	6:17	164 163-165	1030	195 194-196	0/1
0.56	3:52	25	6:47	164 163-165	1113	195 194-196	0/2
0.63	4:18	26	6:52	166 165-167	1139	194 184-198	2/0
0.69	4:51	33	8:54	159 154-163	1414	183 182-186	2/0
0.75	5:25	34	8:59	151 150-153	1357	180 176-182	2/0
0.81	5:51	26	7:03	149 147-150	1051	188 180-196	0/2
0.88	6:15	24	6:21	157 152-161	998	196 194-198	0/1
0.94	6:38	23	6:10	164 162-165	1012	197 196-198	0/2
1.00	7:04	26	6:48	167 165-167	1137	195 194-198	2/0
1.06	7:30	26	6:59	168 167-169	1174	194 192-196	1/0
1.13	7:56	26	6:57	167 166-169	1160	191 190-194	1/0
1.19	8:22	26	6:49	167 164-169	1140	192 192-194	0/3
1.25	8:46	24	6:28	166 165-167	1073	194 192-196	1/1
1.31	9:09	23	6:10	168 166-170	1036	196 196-196	0/1
1.38	9:31	23	6:00	170 170-171	1020	197 196-198	0/1
1.44	9:58	27	7:10	170 166-173	1220	191 182-200	0/1
1.50	10:30	31	8:22	161 158-166	1347	182 180-184	0/1
1.56	11:03	33	8:48	150 148-158	1320	182 178-184	0/1
1.63	11:30	27	7:09	157 150-162	1122	191 188-192	1/0
1.69	11:55	25	6:45	167 165-168	1126	192 190-194	1/0
1.75	12:21	26	6:51	169 168-171	1158	192 190-194	1/0
1.81	12:47	26	6:57	170 169-171	1183	192 190-194	1/0
1.88	13:13	27	7:09	170 170-171	1215	190 190-192	1/1
1.94	13:38	25	6:34	171 170-172	1123	192 190-194	0/1
2.00	14:02	24	6:21	172 171-172	1093	194 192-196	0/1
2.06	14:27	25	6:35	171 170-172	1127	193 192-194	0/1
2.13	14:53	27	7:06	169 168-170	1199	193 190-194	0/1
2.19	15:20	27	7:12	170 168-171	1225	190 184-196	2/0
2.25	15:52	32	8:36	164 163-166	1410	182 182-182	2/0
2.31	16:27	34	9:09	158 155-163	1446	180 176-182	1/1
2.38	16:52	25	6:42	156 154-158	1045	188 180-196	0/2
2.44	17:16	24	6:27	161 158-164	1040	196 194-196	1/1
2.50	17:40	24	6:19	166 164-167	1050	195 194-196	0/2
2.56	18:06	26	6:59	169 167-171	1179	194 190-196	2/0
2.63	18:33	27	7:08	169 168-169	1205	191 190-192	1/0
2.69	18:58	25	6:42	170 168-171	1140	194 192-196	1/0
2.75	19:22	24	6:23	172 172-172	1099	195 194-196	1/1
2.81	19:45	24	6:19	172 172-173	1086	194 194-196	1/1
2.88	20:09	23	6:16	171 170-172	1071	196 194-198	0/1
2.94	20:32	23	6:02	173 172-174	1043	197 196-198	0/1
3.00	20:59	27	7:11	172 167-174	1236	189 182-198	0/1
3.06	21:29	31	8:12	163 158-166	1337	181 180-182	0/1
3.13	22:01	32	8:32	156 154-158	1332	182 176-186	0/0
3.19	22:28	27	7:13	162 156-167	1169	192 184-196	1/0
3.25	22:55	26	7:03	169 169-169	1190	192 192-194	0/0
3.31	23:22	27	7:09	169 169-170	1208	193 192-194	1/0
3.38	23:49	27	7:11	171 170-173	1229	192 190-194	1/0
3.44	24:15	27	7:10	169 169-171	1211	190 186-192	1/1
3.50	24:41	25	6:43	171 171-172	1150	191 190-192	0/1
3.56	25:05	25	6:38	171 170-172	1134	194 192-196	0/1
3.63	25:30	25	6:32	171 170-171	1118	195 194-196	0/1
3.69	25:55	25	6:44	171 169-172	1151	194 192-196	0/2
3.75	26:25	29	7:50	171 170-172	1341	190 184-196	2/0
3.81	26:56	32	8:25	166 163-171	1397	182 182-184	2/0
3.88	27:29	33	8:45	158 156-161	1383	180 176-182	1/1
3.94	27:55	26	6:48	157 155-160	1068	192 182-198	0/2
4.00	28:17	23	6:07	164 162-165	1002	196 196-198	0/2
4.06	28:44	26	7:04	169 167-170	1193	195 194-196	2/0
4.13	29:11	27	7:07	170 169-170	1210	191 190-192	1/0
4.19	29:37	26	7:00	171 170-172	1197	191 190-194	1/0
4.25	30:02	25	6:46	172 171-173	1164	194 192-196	1/1
4.31	30:27	25	6:39	171 171-172	1136	192 190-194	2/1
4.38	30:51	24	6:22	172 171-172	1095	195 194-196	0/1
4.44	31:14	23	6:02	173 171-175	1045	197 196-198	0/1
4.50	31:36	23	6:01	175 174-176	1054	197 196-200	1/1

Heart

163/176max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 64m, Range 7m, Flat prediction 31:38

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

191 (200 max) Stride Length: 120cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	191	4.5	31:38	7:01
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:32	6:11	61.88%	More
800m	3:14	6:30	64.40%	More
1km	4:01	6:28	67.43%	More
Mile	6:52	6:52	67.33%	More
5k	21:50	7:02	73.92%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:57	5:57	77.61
5km	20:58	6:45	76.96
5M	35:34	7:07	74.01
10km	45:16	7:17	72.80
10M	1:16:46	7:41	70.66
Half	1:43:36	7:55	68.36
20M	2:45:42	8:17	67.18
Mara	3:43:38	8:32	65.88

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