Thu 10th Sep 2020 at 3:00pm by K5 Gus
Run > Intervals
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Time
34:16
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Miles 4.78
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Min/mi 7:10
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Pacing
82%
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WAVA
69.78
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Stride(cm)
120
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Cals
465
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Cadence
187
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BPM
158
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%MHR
84
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B/mi 1132
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Asc(m)
39
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Surface
Road
Notes & Comments
7 * 0.5 mile, 2 mins recovery.
3:15, 3:11, 3:06, 3:09, 3:08, 3:17, 3:12
Odd tailwind, even headwind
Split Summary
===
1) 0.5m - 3:15(6:30/m) 154/165bpm 43cal
2) 0.23m - 2:00(8:53/m) 143/164bpm 25cal
3) 0.5m - 3:11(6:21/m) 163/170bpm 45cal
4) 0.22m - 2:00(9:13/m) 150/171bpm 26cal
5) 0.5m - 3:06(6:11/m) 165/171bpm 45cal
6) 0.21m - 2:00(9:31/m) 150/171bpm 25cal
7) 0.5m - 3:09(6:18/m) 166/173bpm 46cal
8) 0.21m - 2:00(9:43/m) 150/171bpm 24cal
9) 0.5m - 3:08(6:15/m) 164/170bpm 45cal
10) 0.2m - 2:00(9:49/m) 152/178bpm 25cal
11) 0.5m - 3:17(6:33/m) 165/177bpm 47cal
12) 0.22m - 2:00(9:15/m) 152/171bpm 24cal
13) 0.5m - 3:12(6:23/m) 162/169bpm 45cal
3:15, 3:11, 3:06, 3:09, 3:08, 3:17, 3:12
Odd tailwind, even headwind
Split Summary
===
1) 0.5m - 3:15(6:30/m) 154/165bpm 43cal
2) 0.23m - 2:00(8:53/m) 143/164bpm 25cal
3) 0.5m - 3:11(6:21/m) 163/170bpm 45cal
4) 0.22m - 2:00(9:13/m) 150/171bpm 26cal
5) 0.5m - 3:06(6:11/m) 165/171bpm 45cal
6) 0.21m - 2:00(9:31/m) 150/171bpm 25cal
7) 0.5m - 3:09(6:18/m) 166/173bpm 46cal
8) 0.21m - 2:00(9:43/m) 150/171bpm 24cal
9) 0.5m - 3:08(6:15/m) 164/170bpm 45cal
10) 0.2m - 2:00(9:49/m) 152/178bpm 25cal
11) 0.5m - 3:17(6:33/m) 165/177bpm 47cal
12) 0.22m - 2:00(9:15/m) 152/171bpm 24cal
13) 0.5m - 3:12(6:23/m) 162/169bpm 45cal
3:15 2:00 3:11 2:00 3:06 2:00 3:09 2:00 3:08 2:00 3:17 2:00 3:12
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 | 25 | 25 | 6:41 | 125 101-139 | 835 | 195 142-206 | 0/0 |
0.13 | 49 | 24 | 6:24 | 147 140-152 | 941 | 190 188-192 | 1/0 |
0.19 | 1:13 | 24 | 6:23 | 156 153-158 | 996 | 189 186-190 | 1/0 |
0.25 | 1:37 | 24 | 6:20 | 159 157-160 | 1006 | 190 188-192 | 0/1 |
0.31 | 2:02 | 25 | 6:37 | 160 159-161 | 1059 | 190 186-196 | 0/1 |
0.38 | 2:25 | 23 | 6:13 | 162 161-163 | 1008 | 190 188-192 | 0/0 |
0.44 | 2:49 | 24 | 6:31 | 163 162-164 | 1061 | 190 188-192 | 0/0 |
0.50 | 3:14 | 24 | 6:30 | 164 163-165 | 1065 | 188 178-190 | 1/0 |
0.56 | 3:47 | 33 | 8:47 | 157 148-164 | 1378 | 176 176-176 | 0/1 |
0.63 | 4:22 | 36 | 9:28 | 142 136-149 | 1345 | 176 174-180 | 0/1 |
0.69 | 4:54 | 32 | 8:36 | 134 125-137 | 1153 | 176 174-176 | 2/0 |
0.75 | 5:22 | 28 | 7:27 | 137 126-147 | 1022 | 184 176-196 | 0/1 |
0.81 | 5:46 | 24 | 6:23 | 152 147-156 | 971 | 194 190-198 | 1/0 |
0.88 | 6:10 | 24 | 6:26 | 161 157-163 | 1036 | 194 192-194 | 0/0 |
0.94 | 6:33 | 23 | 6:02 | 164 163-166 | 989 | 194 192-196 | 0/0 |
1.00 | 6:57 | 24 | 6:28 | 165 164-167 | 1067 | 190 190-192 | 1/0 |
1.06 | 7:22 | 25 | 6:35 | 166 165-168 | 1094 | 190 188-192 | 0/0 |
1.13 | 7:46 | 24 | 6:21 | 167 166-168 | 1060 | 191 190-192 | 0/1 |
1.19 | 8:10 | 24 | 6:24 | 168 166-169 | 1076 | 191 188-194 | 0/1 |
1.25 | 8:37 | 28 | 7:22 | 168 166-171 | 1238 | 184 172-192 | 0/0 |
1.31 | 9:14 | 36 | 9:40 | 158 149-165 | 1528 | 174 172-176 | 0/1 |
1.38 | 9:49 | 35 | 9:24 | 145 140-150 | 1363 | 176 174-178 | 0/1 |
1.44 | 10:22 | 33 | 8:46 | 141 139-143 | 1236 | 177 174-178 | 1/0 |
1.50 | 10:45 | 23 | 6:09 | 148 143-153 | 911 | 192 180-194 | 0/0 |
1.56 | 11:08 | 23 | 6:03 | 156 154-161 | 943 | 195 190-196 | 1/0 |
1.63 | 11:31 | 23 | 6:10 | 165 161-169 | 1019 | 194 192-194 | 1/0 |
1.69 | 11:55 | 24 | 6:27 | 168 166-168 | 1083 | 192 190-196 | 1/0 |
1.75 | 12:17 | 22 | 5:55 | 169 168-169 | 1001 | 194 192-196 | 1/0 |
1.81 | 12:41 | 24 | 6:29 | 170 169-171 | 1102 | 193 190-196 | 0/1 |
1.88 | 13:05 | 24 | 6:17 | 171 170-171 | 1074 | 191 188-194 | 1/0 |
1.94 | 13:28 | 23 | 6:10 | 171 170-171 | 1053 | 192 190-194 | 0/0 |
2.00 | 14:03 | 35 | 9:22 | 167 160-171 | 1565 | 176 170-190 | 0/0 |
2.06 | 14:39 | 36 | 9:40 | 147 135-158 | 1421 | 173 172-176 | 0/0 |
2.13 | 15:15 | 36 | 9:34 | 141 136-144 | 1348 | 176 172-182 | 1/1 |
2.19 | 15:42 | 27 | 7:08 | 140 136-147 | 998 | 189 176-198 | 0/0 |
2.25 | 16:05 | 23 | 6:09 | 158 152-162 | 973 | 196 194-196 | 1/0 |
2.31 | 16:29 | 24 | 6:26 | 163 160-165 | 1049 | 194 192-198 | 0/0 |
2.38 | 16:52 | 23 | 6:10 | 167 165-168 | 1031 | 195 192-200 | 0/0 |
2.44 | 17:15 | 23 | 6:04 | 170 169-171 | 1032 | 196 194-198 | 1/0 |
2.50 | 17:40 | 25 | 6:34 | 171 170-173 | 1122 | 193 192-194 | 0/0 |
2.56 | 18:04 | 24 | 6:20 | 171 171-172 | 1083 | 194 192-194 | 0/1 |
2.63 | 18:28 | 25 | 6:39 | 171 171-171 | 1136 | 193 190-196 | 0/1 |
2.69 | 19:00 | 32 | 8:29 | 169 163-171 | 1433 | 180 170-194 | 0/0 |
2.75 | 19:37 | 37 | 9:47 | 154 146-162 | 1507 | 174 172-174 | 0/1 |
2.81 | 20:11 | 34 | 9:07 | 142 139-145 | 1294 | 174 174-176 | 0/1 |
2.88 | 20:44 | 33 | 8:53 | 139 136-141 | 1235 | 182 174-198 | 0/0 |
2.94 | 21:07 | 23 | 6:07 | 151 140-158 | 923 | 195 194-196 | 0/1 |
3.00 | 21:30 | 23 | 6:04 | 160 158-162 | 971 | 195 194-196 | 1/0 |
3.06 | 21:53 | 23 | 6:12 | 165 162-167 | 1023 | 195 194-196 | 1/0 |
3.13 | 22:17 | 23 | 6:14 | 167 166-167 | 1040 | 194 194-196 | 1/0 |
3.19 | 22:42 | 25 | 6:41 | 168 164-170 | 1122 | 192 190-194 | 1/0 |
3.25 | 23:05 | 23 | 6:15 | 169 168-169 | 1056 | 192 190-196 | 1/0 |
3.31 | 23:29 | 24 | 6:17 | 170 169-170 | 1069 | 191 190-192 | 0/0 |
3.38 | 23:56 | 27 | 7:20 | 169 164-170 | 1239 | 182 148-192 | 0/1 |
3.44 | 24:33 | 37 | 9:53 | 164 151-178 | 1621 | 172 148-180 | 0/0 |
3.50 | 25:09 | 35 | 9:27 | 147 133-154 | 1389 | 176 174-178 | 0/1 |
3.56 | 25:46 | 38 | 10:01 | 140 131-144 | 1402 | 179 176-184 | 1/0 |
3.63 | 26:10 | 24 | 6:26 | 148 139-156 | 952 | 197 184-206 | 0/1 |
3.69 | 26:34 | 23 | 6:14 | 162 157-166 | 1010 | 195 192-198 | 0/0 |
3.75 | 27:01 | 27 | 7:10 | 166 164-168 | 1190 | 193 192-196 | 0/1 |
3.81 | 27:26 | 25 | 6:44 | 170 166-177 | 1145 | 190 188-192 | 1/0 |
3.88 | 27:50 | 24 | 6:20 | 166 165-167 | 1050 | 192 190-194 | 1/0 |
3.94 | 28:15 | 25 | 6:41 | 167 165-169 | 1117 | 192 190-194 | 1/1 |
4.00 | 28:41 | 26 | 6:54 | 169 168-170 | 1167 | 192 192-192 | 0/1 |
4.06 | 29:04 | 23 | 6:06 | 169 169-170 | 1031 | 194 192-196 | 0/0 |
4.13 | 29:41 | 37 | 9:55 | 165 159-171 | 1635 | 177 174-192 | 1/1 |
4.19 | 30:14 | 33 | 8:50 | 153 147-158 | 1351 | 176 172-178 | 0/1 |
4.25 | 30:47 | 33 | 8:52 | 143 139-148 | 1268 | 177 176-178 | 0/1 |
4.31 | 31:16 | 29 | 7:43 | 144 140-152 | 1112 | 186 176-196 | 0/1 |
4.38 | 31:39 | 23 | 6:00 | 154 151-159 | 924 | 195 194-198 | 1/0 |
4.44 | 32:03 | 24 | 6:31 | 161 158-163 | 1049 | 192 190-194 | 1/0 |
4.50 | 32:28 | 25 | 6:34 | 164 161-165 | 1076 | 192 192-194 | 1/0 |
4.56 | 32:53 | 25 | 6:46 | 165 162-166 | 1115 | 191 190-192 | 0/0 |
4.62 | 33:17 | 24 | 6:21 | 166 164-168 | 1054 | 191 188-194 | 2/0 |
4.69 | 33:40 | 24 | 6:20 | 166 163-168 | 1051 | 190 190-192 | 0/0 |
4.75 | 34:06 | 25 | 6:41 | 164 160-168 | 1097 | 190 188-192 | 0/1 |
4.78 | 34:16 | 10 | 6:07 | 169 167-169 | 1035 | 194 190-196 | 0/0 |
Heart
158/178max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 39m,
Range 5m, Flat prediction 34:16
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
187 (206 max)
Stride Length: 120cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.7 | 186 | 4.8 | 34:09 | 7:10 |
Walk | 0.3 | 147 | 0 | 7 | 9:21 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:58 | 5:58 | 75.49 |
5km | 21:10 | 6:49 | 72.48 |
5M | 36:02 | 7:12 | 69.48 |
10km | 45:56 | 7:24 | 68.13 |
10M | 1:18:11 | 7:49 | 66.24 |
Half | 1:45:44 | 8:04 | 64.35 |
20M | 2:49:39 | 8:29 | 63.55 |
Mara | 3:49:25 | 8:45 | 62.66 |
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