Tue 15th Sep 2020 at 7:00pm by Oscar the Grouch

Run > Intervals

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Time
32:25
Miles
3.53
Min/mi
9:11
Pacing
24%
WAVA
50.21
Stride(cm)
103
Cals
460
Cadence
170
BPM
167
%MHR
88.7
B/mi
1531
Asc(m)
21
Surface
Track

Notes & Comments

5x300 off 1 minute; 2k at 10k pace; 5x300 off reducing recovery

Split Summary
===
1) 0.19m - 1:01(5:31/m) 152/176bpm 12cal 10.88/12.08mph
2) 0.05m - 53(16:42/m) 167/176bpm 13cal 3.59/10.79mph
3) 0.18m - 1:02(5:42/m) 167/183bpm 15cal 10.51/12.98mph
4) 0.05m - 51(16:44/m) 170/183bpm 13cal 3.58/10.54mph
5) 0.18m - 1:02(5:40/m) 172/184bpm 16cal 10.6/12.38mph
6) 0.05m - 53(16:56/m) 173/183bpm 13cal 3.54/10.4mph
7) 0.18m - 1:04(5:47/m) 172/186bpm 16cal 10.36/12.25mph
8) 0.05m - 58(18:32/m) 172/183bpm 15cal 3.24/10.35mph
9) 0.19m - 1:04(5:43/m) 172/183bpm 16cal 10.48/11.96mph
10) 0.04m - 2:50(1:16:08/m) 145/186bpm 32cal 0.79/9.91mph
11) 1m - 7:24(7:24/m) 171/179bpm 112cal 8.12/9.87mph
12) 0.21m - 1:39(7:58/m) 175/177bpm 25cal 7.54/7.7mph
13) 0.06m - 2:30(44:35/m) 148/175bpm 27cal 1.35/7.6mph
14) 0.18m - 1:06(6:07/m) 162/180bpm 13cal 9.82/12.13mph
15) 0.05m - 1:11(23:30/m) 158/179bpm 17cal 2.55/10mph
16) 0.18m - 1:05(5:58/m) 166/183bpm 15cal 10.04/10.62mph
17) 0.05m - 1:01(21:40/m) 170/184bpm 15cal 2.77/10.16mph
18) 0.18m - 1:06(6:00/m) 169/183bpm 16cal 9.99/12.56mph
19) 0.05m - 45(15:19/m) 177/182bpm 12cal 3.91/9.71mph
20) 0.18m - 1:10(6:18/m) 177/182bpm 18cal 9.52/10.83mph
21) 0.04m - 37(14:31/m) 177/180bpm 10cal 4.13/9.23mph
22) 0.18m - 1:12(6:37/m) 178/183bpm 19cal 9.08/9.58mph
23) 0m - 1(3:10/m) 177/177bpm 18.98/8.72mph

1:01 53 1:02 51 1:02 53 1:04 58 1:04 2:50 7:24 1:39 2:30 1:06 1:11 1:05 1:01 1:06 45 1:10 37 1:12 1

Pin Map

0mi in 0

Pace

19%

35%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	19	19	5:07	125 115-140	640	198 198-200	0/0
0.13	40	21	5:34	164 143-172	912	198 196-200	0/0
0.19	1:01	21	5:32	174 173-176	962	193 192-196	0/0
0.25	1:56	55	14:44	161 147-174	2373	126 88-222	0/0
0.31	2:18	22	5:48	161 148-171	934	206 204-206	0/0
0.38	2:39	22	5:46	175 172-178	1010	203 198-206	0/0
0.44	3:13	34	8:57	179 175-183	1602	177 126-198	0/0
0.50	3:56	43	11:32	159 152-172	1835	136 116-204	1/0
0.56	4:17	21	5:36	172 158-178	964	203 196-206	0/0
0.63	4:38	21	5:34	179 177-181	996	197 194-198	0/0
0.69	5:24	46	12:15	178 171-183	2181	140 124-194	0/0
0.75	5:57	33	8:42	159 152-167	1383	150 124-204	0/0
0.81	6:19	22	5:56	174 169-179	1032	198 196-204	0/0
0.88	6:40	21	5:29	182 179-186	999	193 184-194	0/0
0.94	7:39	59	15:51	170 153-183	2696	133 118-184	0/0
1.00	8:03	24	6:24	160 151-172	1024	187 104-204	0/0
1.06	8:25	22	5:44	177 173-180	1016	199 198-200	0/0
1.13	8:47	22	5:54	182 181-182	1074	188 180-198	0/0
1.19	11:33	2:47	44:26	145 122-185	6443	142 98-190	0/0
1.25	12:11	38	10:06	153 143-160	1544	186 182-186	1/1
1.31	12:36	25	6:46	165 162-168	1115	181 180-182	0/1
1.38	13:03	26	7:03	171 170-172	1207	177 174-180	1/1
1.44	13:31	28	7:28	172 171-172	1285	177 176-178	0/0
1.50	13:58	27	7:15	173 172-175	1253	176 174-178	1/1
1.56	14:26	28	7:25	174 173-175	1291	177 174-178	0/0
1.63	14:52	26	7:02	172 171-173	1210	177 176-178	1/0
1.69	15:21	29	7:41	170 170-171	1306	177 176-178	0/0
1.75	15:49	27	7:20	173 171-175	1269	177 176-178	1/0
1.81	16:19	30	8:00	175 173-176	1400	175 174-176	0/0
1.88	16:46	28	7:22	174 173-174	1282	174 172-176	1/1
1.94	17:16	30	7:55	176 175-176	1393	175 174-176	0/1
2.00	17:44	28	7:22	176 176-177	1296	173 172-174	1/0
2.06	18:13	30	7:54	177 175-179	1399	173 172-174	0/1
2.13	18:41	28	7:31	176 175-176	1323	171 170-172	0/0
2.19	19:12	30	8:07	177 175-178	1438	170 170-172	0/1
2.25	19:42	30	7:56	175 174-175	1387	167 166-168	1/0
2.31	20:11	29	7:51	175 174-177	1373	170 168-172	0/1
2.38	20:48	37	9:49	175 171-177	1719	158 110-170	0/0
2.44	23:10	2:22	37:57	151 131-172	5731	124 110-200	0/0
2.50	23:36	26	6:51	152 132-169	1041	196 192-198	0/0
2.56	23:58	22	5:56	174 171-179	1032	191 190-192	0/1
2.63	24:41	43	11:34	167 156-179	1932	160 112-184	0/0
2.69	25:37	55	14:46	149 141-159	2200	118 112-124	0/0
2.75	25:59	22	5:59	163 146-177	976	149 124-196	0/0
2.81	26:21	22	5:50	178 176-179	1038	194 182-198	0/0
2.88	27:19	58	15:20	175 158-184	2684	135 82-182	0/0
2.94	27:49	30	8:06	152 147-159	1230	161 114-222	1/0
3.00	28:12	23	6:09	174 167-178	1069	194 190-196	0/1
3.06	28:35	23	6:09	180 178-182	1106	187 182-190	0/0
3.13	29:27	52	13:46	175 170-182	2411	150 124-180	0/0
3.19	29:50	23	6:06	174 170-176	1061	196 194-202	0/0
3.25	30:12	23	6:04	179 178-181	1086	194 190-196	0/0
3.31	30:46	34	8:59	181 179-182	1627	171 124-188	0/0
3.38	31:21	35	9:16	174 170-181	1611	175 156-190	0/0
3.44	31:46	25	6:40	178 175-180	1188	191 190-192	0/0
3.50	32:10	24	6:27	181 180-182	1166	186 176-192	0/0
3.53	32:24	14	7:10	177 176-178	1268	171 170-172	0/0

Heart

167/186max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 21m, Range 1m, Flat prediction 32:25

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

170 (222 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	69.0	187	3.1	22:22	7:16
Walk	29.1	119	0.5	9:26	20:38
Still	1.9	-	-	37	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:43	48.37%	More
800m	3:31	7:04	53.74%	More
1km	4:27	7:10	55.29%	More
Mile	7:22	7:22	56.88%	More
5k	29:15	9:25	48.79%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:31	8:31	49.25
5km	28:19	9:07	50.39
5M	46:53	9:23	49.51
10km	59:02	9:30	49.08
10M	1:37:45	9:47	48.97
Half	2:10:09	9:56	48.28
20M	3:23:48	10:11	48.85
Mara	4:31:21	10:21	48.93

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