Wed 23rd Sep 2020 at 1:00pm by hellen
Run > Intervals
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Time
25:40
-
Miles 3.62
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Min/mi 7:05
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Pacing
34%
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WAVA
73.57
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Stride(cm)
120
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Cals
281
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Cadence
190
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BPM
164
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%MHR
95.5
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B/mi 1165
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Asc(m)
47
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Surface
Road
Notes & Comments
6x3min v windy av 6.37mm
===
1) 0.01m - 7(12:33/m) 119/120bpm
2) 0.45m - 3:00(6:42/m) 159/177bpm 33cal
3) 0.18m - 1:30(8:26/m) 167/174bpm 17cal
4) 0.45m - 3:00(6:41/m) 172/176bpm 35cal
5) 0.18m - 1:30(8:33/m) 162/174bpm 16cal
6) 0.45m - 3:00(6:36/m) 169/179bpm 35cal
7) 0.18m - 1:30(8:19/m) 165/181bpm 16cal
8) 0.45m - 3:00(6:37/m) 168/184bpm 34cal
9) 0.18m - 1:30(8:22/m) 168/181bpm 17cal
10) 0.45m - 3:00(6:41/m) 166/174bpm 34cal
11) 0.17m - 1:30(8:52/m) 153/175bpm 12cal
12) 0.46m - 3:00(6:28/m) 163/175bpm 32cal
13) 0.01m - 3(4:15/m) 172/172bpm
===
1) 0.01m - 7(12:33/m) 119/120bpm
2) 0.45m - 3:00(6:42/m) 159/177bpm 33cal
3) 0.18m - 1:30(8:26/m) 167/174bpm 17cal
4) 0.45m - 3:00(6:41/m) 172/176bpm 35cal
5) 0.18m - 1:30(8:33/m) 162/174bpm 16cal
6) 0.45m - 3:00(6:36/m) 169/179bpm 35cal
7) 0.18m - 1:30(8:19/m) 165/181bpm 16cal
8) 0.45m - 3:00(6:37/m) 168/184bpm 34cal
9) 0.18m - 1:30(8:22/m) 168/181bpm 17cal
10) 0.45m - 3:00(6:41/m) 166/174bpm 34cal
11) 0.17m - 1:30(8:52/m) 153/175bpm 12cal
12) 0.46m - 3:00(6:28/m) 163/175bpm 32cal
13) 0.01m - 3(4:15/m) 172/172bpm
7 3:00 1:30 3:00 1:30 3:00 1:30 3:00 1:30 3:00 1:30 3:00 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 | 8:00 | 132 119-142 | 1055 | 192 184-196 | 1/0 |
0.13 | 57 | 27 | 7:10 | 146 141-151 | 1045 | 192 190-194 | 1/0 |
0.19 | 1:23 | 26 | 6:52 | 157 151-166 | 1078 | 193 190-194 | 1/0 |
0.25 | 1:48 | 25 | 6:46 | 165 165-166 | 1116 | 193 192-194 | 1/0 |
0.31 | 2:12 | 24 | 6:31 | 170 166-173 | 1107 | 194 192-194 | 2/1 |
0.38 | 2:35 | 22 | 6:00 | 174 173-177 | 1044 | 195 194-196 | 0/1 |
0.44 | 2:58 | 23 | 6:10 | 171 168-175 | 1054 | 196 194-196 | 0/2 |
0.50 | 3:24 | 26 | 7:00 | 168 166-169 | 1176 | 192 180-198 | 0/1 |
0.56 | 3:56 | 32 | 8:28 | 170 165-174 | 1438 | 181 178-182 | 1/1 |
0.63 | 4:31 | 35 | 9:26 | 165 162-167 | 1557 | 180 174-182 | 0/1 |
0.69 | 4:59 | 28 | 7:20 | 166 164-169 | 1218 | 190 186-192 | 2/0 |
0.75 | 5:25 | 27 | 7:06 | 169 163-173 | 1200 | 191 190-192 | 1/0 |
0.81 | 5:51 | 26 | 6:51 | 174 174-175 | 1190 | 193 192-194 | 1/0 |
0.88 | 6:16 | 25 | 6:38 | 174 173-175 | 1153 | 193 192-194 | 2/2 |
0.94 | 6:40 | 24 | 6:29 | 173 172-174 | 1122 | 194 192-196 | 0/2 |
1.00 | 7:04 | 24 | 6:23 | 172 171-175 | 1097 | 196 194-198 | 0/1 |
1.06 | 7:28 | 23 | 6:15 | 175 173-176 | 1095 | 197 196-198 | 0/0 |
1.13 | 7:55 | 27 | 7:17 | 172 171-172 | 1253 | 190 182-196 | 0/1 |
1.19 | 9:15 | 1:21 +47 | 21:28 | 167 146-173 | 3585 | 181 178-184 | 0/1 |
1.25 | 9:49 | 34 | 8:56 | 147 143-155 | 1314 | 180 176-182 | 1/0 |
1.31 | 10:16 | 27 | 7:04 | 160 155-162 | 1131 | 189 182-192 | 1/0 |
1.38 | 10:41 | 25 | 6:42 | 166 164-168 | 1112 | 195 194-196 | 1/0 |
1.44 | 11:06 | 26 | 6:51 | 169 167-171 | 1158 | 194 192-196 | 1/0 |
1.50 | 11:32 | 26 | 6:51 | 168 165-171 | 1150 | 194 194-196 | 1/0 |
1.56 | 11:56 | 24 | 6:23 | 175 172-176 | 1116 | 194 194-196 | 1/0 |
1.63 | 12:19 | 23 | 6:13 | 176 175-179 | 1094 | 197 194-198 | 0/1 |
1.69 | 12:42 | 23 | 6:06 | 173 171-175 | 1054 | 197 196-198 | 0/1 |
1.75 | 13:07 | 25 | 6:39 | 174 172-177 | 1157 | 193 180-198 | 0/1 |
1.81 | 13:41 | 34 | 9:11 | 176 172-181 | 1617 | 181 176-186 | 2/1 |
1.88 | 15:32 | 1:50 +1:20 | 29:25 | 153 130-180 | 4500 | 159 94-184 | 1/1 |
1.94 | 16:03 | 31 | 8:14 | 150 144-155 | 1235 | 188 184-194 | 1/0 |
2.00 | 16:30 | 27 | 7:20 | 157 155-161 | 1151 | 192 190-194 | 1/0 |
2.06 | 16:56 | 26 | 6:48 | 168 163-172 | 1143 | 194 192-196 | 1/0 |
2.13 | 17:20 | 24 | 6:27 | 166 165-167 | 1071 | 195 194-196 | 1/1 |
2.19 | 17:43 | 23 | 6:15 | 171 166-175 | 1069 | 196 194-198 | 0/1 |
2.25 | 18:06 | 23 | 6:07 | 180 177-184 | 1101 | 198 196-198 | 0/1 |
2.31 | 18:30 | 24 | 6:19 | 181 179-182 | 1144 | 197 196-198 | 0/0 |
2.38 | 18:55 | 25 | 6:41 | 179 178-181 | 1196 | 194 184-196 | 0/1 |
2.44 | 20:13 | 1:18 +51 | 20:42 | 175 152-178 | 3622 | 181 180-182 | 0/2 |
2.50 | 20:49 | 37 | 9:50 | 159 153-163 | 1564 | 183 180-184 | 1/0 |
2.56 | 21:20 | 31 | 8:15 | 163 160-166 | 1345 | 185 182-190 | 2/0 |
2.63 | 21:47 | 26 | 7:03 | 165 164-166 | 1164 | 192 190-194 | 1/0 |
2.69 | 22:13 | 26 | 6:51 | 167 166-168 | 1145 | 194 194-194 | 1/0 |
2.75 | 22:38 | 25 | 6:43 | 166 164-168 | 1114 | 194 192-196 | 1/0 |
2.81 | 23:03 | 25 | 6:46 | 161 160-162 | 1090 | 193 192-194 | 1/0 |
2.88 | 23:27 | 24 | 6:23 | 166 163-167 | 1059 | 194 192-196 | 0/1 |
2.94 | 23:51 | 24 | 6:16 | 171 168-173 | 1072 | 196 196-198 | 0/1 |
3.00 | 24:16 | 25 | 6:44 | 172 171-174 | 1157 | 195 184-198 | 0/1 |
3.06 | 24:49 | 34 | 8:57 | 170 168-173 | 1522 | 181 178-182 | 1/1 |
3.13 | 27:15 | 2:25 +1:52 | 38:48 | 132 126-138 | 5121 | 175 120-184 | 1/0 |
3.19 | 27:45 | 30 | 8:07 | 142 138-147 | 1154 | 186 180-194 | 1/0 |
3.25 | 28:12 | 26 | 7:03 | 154 148-160 | 1085 | 194 192-196 | 1/0 |
3.31 | 28:37 | 25 | 6:40 | 162 159-164 | 1081 | 194 192-196 | 1/1 |
3.38 | 29:02 | 25 | 6:40 | 168 165-172 | 1119 | 194 194-194 | 2/2 |
3.44 | 29:24 | 22 | 5:57 | 171 168-173 | 1017 | 196 194-198 | 0/1 |
3.50 | 29:47 | 23 | 6:04 | 168 168-169 | 1020 | 198 198-200 | 0/1 |
3.56 | 30:10 | 23 | 6:08 | 170 169-173 | 1042 | 198 198-198 | 1/1 |
3.62 | 30:31 | 21 | 6:06 | 172 171-172 | 1050 | 197 196-198 | 0/2 |
Heart
164/184max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 47m,
Range 7m, Flat prediction 25:40
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
190 (200 max)
Stride Length: 120cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 84.1 | 190 | 3.6 | 25:24 | 7:29 |
Walk | 10.8 | 102 | 0 | 3:28 | 7:03:03 |
Still | 0.1 | - | - | 1 | - |
Pause | 5.1 | - | - | 1:38 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:09 | 6:09 | 75.09 |
5km | 21:40 | 6:58 | 74.47 |
5M | 36:44 | 7:21 | 71.66 |
10km | 46:46 | 7:32 | 70.47 |
10M | 1:19:18 | 7:56 | 68.41 |
Half | 1:47:01 | 8:10 | 66.18 |
20M | 2:51:11 | 8:34 | 65.03 |
Mara | 3:51:02 | 8:49 | 63.77 |
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