Tue 29th Dec 2020 at 5:00pm by Rich963
Run > Intervals
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Time
43:00
-
Miles 4.28
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Min/mi 10:03
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Pacing
66%
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WAVA
44.67
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Stride(cm)
102
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Cals
510
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Cadence
156
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BPM
129
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%MHR
73.2
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B/mi 1295
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Asc(m)
34
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Surface
Trail
Notes & Comments
Split Summary
===
1) 0.64m - 6:44(10:29/m) 114/130bpm 77cal
2) 0.21m - 1:28(7:00/m) 131/144bpm 20cal
3) 0.24m - 2:42(11:03/m) 125/146bpm 33cal
4) 0.21m - 1:23(6:29/m) 140/149bpm 20cal
5) 0.25m - 2:56(11:49/m) 125/150bpm 34cal
6) 0.21m - 1:19(6:24/m) 138/151bpm 18cal
7) 0.25m - 3:10(12:49/m) 122/154bpm 33cal
8) 0.21m - 1:18(6:14/m) 138/153bpm 18cal
9) 0.24m - 3:05(12:37/m) 131/155bpm 37cal
10) 0.21m - 1:15(5:57/m) 140/157bpm 17cal
11) 0.25m - 3:22(13:36/m) 133/159bpm 40cal
12) 0.21m - 1:12(5:46/m) 137/159bpm 14cal
13) 0.25m - 3:50(15:34/m) 127/161bpm 39cal
14) 0.82m - 8:01(9:48/m) 132/140bpm 100cal
15) 0.08m - 1:14(15:24/m) 119/135bpm 10cal
===
1) 0.64m - 6:44(10:29/m) 114/130bpm 77cal
2) 0.21m - 1:28(7:00/m) 131/144bpm 20cal
3) 0.24m - 2:42(11:03/m) 125/146bpm 33cal
4) 0.21m - 1:23(6:29/m) 140/149bpm 20cal
5) 0.25m - 2:56(11:49/m) 125/150bpm 34cal
6) 0.21m - 1:19(6:24/m) 138/151bpm 18cal
7) 0.25m - 3:10(12:49/m) 122/154bpm 33cal
8) 0.21m - 1:18(6:14/m) 138/153bpm 18cal
9) 0.24m - 3:05(12:37/m) 131/155bpm 37cal
10) 0.21m - 1:15(5:57/m) 140/157bpm 17cal
11) 0.25m - 3:22(13:36/m) 133/159bpm 40cal
12) 0.21m - 1:12(5:46/m) 137/159bpm 14cal
13) 0.25m - 3:50(15:34/m) 127/161bpm 39cal
14) 0.82m - 8:01(9:48/m) 132/140bpm 100cal
15) 0.08m - 1:14(15:24/m) 119/135bpm 10cal
6:44 1:28 2:42 1:23 2:56 1:19 3:10 1:18 3:05 1:15 3:22 1:12 3:50 8:01 1:14
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 53 | 53 | 14:14 | 84 75-89 | 1196 | 129 118-132 | 0/1 |
0.13 | 1:35 | 42 | 11:11 | 94 84-106 | 1052 | 150 132-158 | 0/2 |
0.19 | 2:12 | 37 | 9:50 | 115 108-122 | 1131 | 158 156-160 | 1/0 |
0.25 | 2:48 | 36 | 9:39 | 124 121-128 | 1196 | 157 156-158 | 1/0 |
0.31 | 3:25 | 37 | 9:51 | 126 122-130 | 1240 | 159 156-162 | 0/3 |
0.38 | 4:01 | 36 | 9:38 | 122 121-124 | 1175 | 162 160-164 | 0/0 |
0.44 | 4:37 | 35 | 9:27 | 122 121-124 | 1152 | 159 158-160 | 0/0 |
0.50 | 5:13 | 36 | 9:38 | 124 123-125 | 1195 | 161 158-168 | 0/0 |
0.56 | 5:50 | 37 | 9:49 | 122 121-124 | 1197 | 160 156-168 | 0/1 |
0.63 | 6:25 | 35 | 9:28 | 123 122-125 | 1164 | 158 156-160 | 0/1 |
0.69 | 7:01 | 36 | 9:38 | 118 112-122 | 1137 | 168 110-184 | 0/1 |
0.75 | 7:30 | 28 | 7:33 | 130 125-133 | 982 | 179 176-182 | 0/0 |
0.81 | 7:55 | 26 | 6:52 | 137 133-143 | 940 | 180 178-182 | 1/0 |
0.88 | 8:32 | 36 | 9:39 | 143 136-146 | 1381 | 164 120-184 | 0/1 |
0.94 | 9:21 | 49 | 13:02 | 120 109-134 | 1564 | 132 122-156 | 1/0 |
1.00 | 9:56 | 36 | 9:34 | 118 115-119 | 1130 | 155 154-156 | 0/1 |
1.06 | 10:30 | 34 | 9:03 | 124 117-127 | 1122 | 157 156-158 | 1/0 |
1.13 | 11:03 | 33 | 8:47 | 127 127-128 | 1116 | 165 138-182 | 0/0 |
1.19 | 11:28 | 24 | 6:32 | 137 130-142 | 895 | 185 182-188 | 0/1 |
1.25 | 11:53 | 25 | 6:45 | 145 143-146 | 980 | 186 184-188 | 1/0 |
1.31 | 12:19 | 25 | 6:47 | 148 146-150 | 1003 | 186 184-188 | 0/1 |
1.38 | 13:14 | 56 | 14:52 | 135 119-150 | 2007 | 133 118-186 | 1/0 |
1.44 | 13:57 | 42 | 11:17 | 113 107-122 | 1275 | 143 128-158 | 0/0 |
1.50 | 14:33 | 36 | 9:40 | 121 118-124 | 1170 | 156 154-156 | 0/1 |
1.56 | 15:13 | 40 | 10:43 | 126 124-127 | 1351 | 149 108-182 | 1/0 |
1.63 | 15:39 | 26 | 6:50 | 127 125-133 | 868 | 188 184-194 | 0/1 |
1.69 | 16:03 | 24 | 6:22 | 140 134-145 | 891 | 194 194-196 | 1/0 |
1.75 | 16:26 | 23 | 6:14 | 149 148-151 | 929 | 192 192-194 | 0/0 |
1.81 | 17:15 | 49 | 13:09 | 146 134-154 | 1921 | 142 112-192 | 0/0 |
1.88 | 18:13 | 57 | 15:18 | 116 104-132 | 1774 | 125 122-126 | 1/0 |
1.94 | 18:51 | 38 | 10:10 | 108 100-117 | 1099 | 149 126-156 | 0/1 |
2.00 | 19:27 | 36 | 9:36 | 121 117-123 | 1161 | 155 152-156 | 1/0 |
2.06 | 20:00 | 33 | 8:51 | 121 114-130 | 1070 | 158 100-186 | 0/1 |
2.13 | 20:24 | 24 | 6:30 | 139 134-145 | 904 | 190 188-192 | 1/0 |
2.19 | 20:48 | 23 | 6:15 | 149 147-152 | 931 | 193 190-194 | 0/0 |
2.25 | 21:29 | 41 | 10:53 | 151 142-155 | 1642 | 158 120-194 | 0/1 |
2.31 | 22:25 | 56 | 15:01 | 127 118-141 | 1907 | 123 120-126 | 1/0 |
2.38 | 23:05 | 40 | 10:37 | 126 120-133 | 1338 | 148 124-154 | 0/1 |
2.44 | 23:39 | 35 | 9:13 | 125 122-129 | 1152 | 155 154-156 | 1/0 |
2.50 | 24:18 | 39 | 10:17 | 125 122-129 | 1286 | 169 114-194 | 0/0 |
2.56 | 24:40 | 22 | 5:58 | 132 126-141 | 789 | 196 192-198 | 0/1 |
2.63 | 25:03 | 23 | 6:01 | 148 143-153 | 890 | 197 194-198 | 1/0 |
2.69 | 25:30 | 27 | 7:16 | 156 154-159 | 1134 | 195 194-196 | 0/1 |
2.75 | 26:33 | 1:03 | 16:41 | 149 133-158 | 2486 | 121 118-124 | 1/0 |
2.81 | 27:26 | 54 | 14:20 | 120 113-131 | 1720 | 128 122-154 | 0/0 |
2.88 | 28:04 | 38 | 10:05 | 121 118-124 | 1219 | 155 154-156 | 0/1 |
2.94 | 28:47 | 43 | 11:24 | 118 109-124 | 1345 | 133 100-186 | 1/0 |
3.00 | 29:09 | 22 | 5:48 | 119 109-128 | 691 | 194 186-198 | 0/1 |
3.06 | 29:30 | 22 | 5:45 | 144 129-153 | 828 | 198 196-200 | 1/0 |
3.13 | 29:52 | 22 | 5:51 | 157 154-159 | 919 | 195 194-200 | 0/1 |
3.19 | 31:45 | 1:53 | 30:12 | 137 109-161 | 4138 | 123 96-196 | 1/0 |
3.25 | 32:28 | 42 | 11:20 | 119 111-124 | 1348 | 148 120-158 | 1/0 |
3.31 | 33:04 | 36 | 9:32 | 126 125-126 | 1201 | 155 154-156 | 0/1 |
3.38 | 33:42 | 39 | 10:20 | 127 125-129 | 1311 | 148 120-158 | 1/0 |
3.44 | 34:25 | 42 | 11:16 | 131 128-135 | 1477 | 150 108-164 | 0/0 |
3.50 | 35:01 | 36 | 9:41 | 131 130-132 | 1269 | 158 158-158 | 2/0 |
3.56 | 35:37 | 36 | 9:41 | 132 131-133 | 1279 | 161 158-166 | 0/0 |
3.63 | 36:13 | 36 | 9:30 | 131 131-131 | 1244 | 158 158-158 | 0/0 |
3.69 | 36:49 | 36 | 9:35 | 130 128-131 | 1247 | 161 158-170 | 0/0 |
3.75 | 37:27 | 38 | 10:11 | 127 122-130 | 1294 | 159 158-160 | 3/0 |
3.81 | 38:09 | 42 | 11:16 | 135 132-137 | 1521 | 159 156-164 | 2/0 |
3.88 | 38:49 | 40 | 10:32 | 138 135-140 | 1455 | 157 156-160 | 1/0 |
3.94 | 39:24 | 35 | 9:19 | 133 132-136 | 1240 | 159 158-162 | 0/1 |
4.00 | 39:58 | 34 | 9:03 | 133 132-134 | 1204 | 159 158-160 | 0/1 |
4.06 | 40:32 | 34 | 9:06 | 133 132-134 | 1211 | 158 156-160 | 0/0 |
4.13 | 41:06 | 34 | 9:04 | 131 130-132 | 1187 | 157 156-160 | 0/0 |
4.19 | 41:40 | 34 | 9:02 | 133 131-134 | 1201 | 158 156-162 | 0/0 |
4.25 | 42:37 | 58 | 15:20 | 123 110-133 | 1887 | 132 124-158 | 0/1 |
4.28 | 43:01 | 24 | 15:25 | 109 107-110 | 1681 | 126 122-128 | 0/1 |
Heart
129/161max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 34m,
Range 10m, Flat prediction 43:00
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
156 (200 max)
Stride Length: 102cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 70.4 | 169 | 3.5 | 30:17 | 8:35 |
Walk | 28.1 | 122 | 0.7 | 12:06 | 16:14 |
Still | 1.5 | - | - | 38 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:53 | 8:53 | 45.81 |
5km | 30:23 | 9:47 | 45.54 |
5M | 50:54 | 10:11 | 44.18 |
10km | 1:04:25 | 10:22 | 43.55 |
10M | 1:47:54 | 10:47 | 42.92 |
Half | 2:24:37 | 11:02 | 42.02 |
20M | 3:48:47 | 11:26 | 42.09 |
Mara | 5:06:36 | 11:42 | 41.88 |
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