Wed 30th Dec 2020 at 8:00am by Jock Itch
Run > Intervals
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Time
34:37
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Miles 5.00
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Min/mi 6:55
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Pacing
85%
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WAVA
69.33
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Stride(cm)
132
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Cals
488
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Cadence
176
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BPM
150
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%MHR
79.1
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B/mi 1040
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Asc(m)
81
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Hillscore
1
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Surface
Road
Notes & Comments
1m wu, 1m fast x 2. Good. Getting there.
Split Summary
===
1) 1m - 8:03(8:03/m) 125/145bpm 88cal 7.45/8.08mph
2) 1m - 5:39(5:39/m) 162/169bpm 91cal 10.62/11.77mph
3) 1m - 7:34(7:34/m) 147/168bpm 107cal 7.93/10.62mph
4) 1m - 5:42(5:42/m) 165/171bpm 94cal 10.53/11.92mph
5) 1m - 7:36(7:36/m) 151/171bpm 108cal 7.89/10.54mph
6) 0m - 2(8:18/m) 152/152bpm 7.23/7.47mph
Split Summary
===
1) 1m - 8:03(8:03/m) 125/145bpm 88cal 7.45/8.08mph
2) 1m - 5:39(5:39/m) 162/169bpm 91cal 10.62/11.77mph
3) 1m - 7:34(7:34/m) 147/168bpm 107cal 7.93/10.62mph
4) 1m - 5:42(5:42/m) 165/171bpm 94cal 10.53/11.92mph
5) 1m - 7:36(7:36/m) 151/171bpm 108cal 7.89/10.54mph
6) 0m - 2(8:18/m) 152/152bpm 7.23/7.47mph
8:03 5:39 7:34 5:42 7:36 2
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 | 32 | 32 | 8:28 | 65 65-65 | 551 | 174 170-176 | 2/0 |
0.13 | 1:04 | 32 | 8:36 | 95 65-126 | 817 | 171 170-174 | 1/0 |
0.19 | 1:32 | 28 | 7:35 | 134 128-137 | 1015 | 170 168-172 | 0/2 |
0.25 | 2:00 | 28 | 7:26 | 129 128-129 | 958 | 170 166-172 | 0/4 |
0.31 | 2:28 | 28 | 7:24 | 127 125-127 | 939 | 173 170-176 | 0/2 |
0.38 | 2:58 | 30 | 8:07 | 126 124-128 | 1023 | 174 172-178 | 0/2 |
0.44 | 3:28 | 30 | 7:57 | 130 127-132 | 1033 | 171 168-176 | 0/1 |
0.50 | 3:58 | 30 | 7:54 | 130 129-130 | 1028 | 172 170-174 | 1/0 |
0.56 | 4:29 | 31 | 8:15 | 131 128-132 | 1080 | 173 170-174 | 0/0 |
0.63 | 4:58 | 29 | 7:47 | 126 119-134 | 980 | 175 172-178 | 1/0 |
0.69 | 5:29 | 31 | 8:20 | 139 136-141 | 1159 | 174 172-176 | 4/0 |
0.75 | 6:02 | 33 | 8:40 | 143 141-144 | 1240 | 173 172-176 | 0/1 |
0.81 | 6:32 | 30 | 7:56 | 138 135-140 | 1095 | 172 168-174 | 0/1 |
0.88 | 7:01 | 30 | 7:55 | 136 134-138 | 1077 | 172 166-178 | 0/0 |
0.94 | 7:33 | 31 | 8:22 | 140 139-141 | 1171 | 171 168-174 | 1/1 |
1.00 | 8:01 | 28 | 7:34 | 141 140-143 | 1067 | 170 162-176 | 1/0 |
1.06 | 8:24 | 23 | 6:02 | 146 143-149 | 880 | 181 176-188 | 0/1 |
1.13 | 8:46 | 22 | 5:59 | 153 151-155 | 916 | 182 178-186 | 0/1 |
1.19 | 9:07 | 21 | 5:33 | 153 149-156 | 850 | 181 176-184 | 0/1 |
1.25 | 9:28 | 21 | 5:31 | 157 151-161 | 866 | 183 180-184 | 0/1 |
1.31 | 9:47 | 20 | 5:18 | 162 161-162 | 859 | 181 176-184 | 0/2 |
1.38 | 10:09 | 21 | 5:42 | 162 161-162 | 924 | 179 174-182 | 0/2 |
1.44 | 10:30 | 21 | 5:34 | 162 162-162 | 902 | 179 176-180 | 0/1 |
1.50 | 10:51 | 22 | 5:44 | 164 163-164 | 940 | 182 176-186 | 0/0 |
1.56 | 11:13 | 22 | 5:55 | 166 165-167 | 982 | 187 184-188 | 2/0 |
1.63 | 11:34 | 20 | 5:27 | 167 167-167 | 911 | 182 180-186 | 1/1 |
1.69 | 11:55 | 21 | 5:32 | 168 168-168 | 928 | 182 182-182 | 3/1 |
1.75 | 12:17 | 22 | 5:59 | 168 167-169 | 1005 | 180 180-180 | 0/1 |
1.81 | 12:39 | 22 | 5:56 | 168 168-169 | 998 | 181 178-182 | 1/1 |
1.88 | 13:00 | 21 | 5:30 | 167 167-167 | 920 | 182 180-184 | 0/1 |
1.94 | 13:22 | 22 | 5:46 | 168 168-168 | 968 | 182 180-186 | 1/0 |
2.00 | 13:42 | 20 | 5:27 | 168 168-169 | 915 | 177 174-184 | 0/1 |
2.06 | 14:11 | 29 | 7:42 | 165 161-168 | 1271 | 169 164-176 | 0/1 |
2.13 | 14:35 | 24 | 6:27 | 152 144-160 | 981 | 171 170-172 | 0/1 |
2.19 | 15:02 | 27 | 7:07 | 144 137-149 | 1026 | 174 172-176 | 0/1 |
2.25 | 15:29 | 28 | 7:20 | 148 148-148 | 1085 | 176 174-178 | 2/1 |
2.31 | 15:58 | 29 | 7:41 | 147 146-148 | 1130 | 173 170-174 | 1/0 |
2.38 | 16:27 | 29 | 7:44 | 147 146-148 | 1138 | 173 172-176 | 3/0 |
2.44 | 16:55 | 28 | 7:29 | 143 142-144 | 1070 | 173 170-174 | 0/2 |
2.50 | 17:24 | 29 | 7:39 | 141 139-143 | 1079 | 171 170-172 | 1/0 |
2.56 | 17:50 | 26 | 6:56 | 138 138-138 | 958 | 173 172-174 | 0/1 |
2.63 | 18:20 | 30 | 7:58 | 141 139-143 | 1123 | 173 170-176 | 2/0 |
2.69 | 18:49 | 29 | 7:46 | 142 141-144 | 1103 | 172 170-174 | 1/0 |
2.75 | 19:19 | 30 | 8:00 | 146 145-147 | 1168 | 175 174-176 | 2/0 |
2.81 | 19:49 | 30 | 8:06 | 149 148-151 | 1207 | 172 170-174 | 3/0 |
2.88 | 20:17 | 28 | 7:26 | 150 148-151 | 1114 | 170 170-170 | 0/0 |
2.94 | 20:46 | 29 | 7:36 | 146 145-148 | 1111 | 171 168-174 | 0/0 |
3.00 | 21:15 | 29 | 7:46 | 143 139-146 | 1111 | 172 168-176 | 1/0 |
3.06 | 21:37 | 22 | 5:54 | 151 148-154 | 892 | 174 174-174 | 0/1 |
3.13 | 21:59 | 22 | 5:55 | 157 155-160 | 928 | 182 182-184 | 0/1 |
3.19 | 22:22 | 23 | 6:04 | 161 160-163 | 976 | 180 178-182 | 0/2 |
3.25 | 22:40 | 18 | 4:51 | 164 163-165 | 796 | 178 178-178 | 0/1 |
3.31 | 23:00 | 20 | 5:19 | 165 165-166 | 878 | 179 176-182 | 0/1 |
3.38 | 23:22 | 22 | 5:49 | 164 163-166 | 955 | 180 178-182 | 0/2 |
3.44 | 23:43 | 22 | 5:44 | 165 164-165 | 946 | 183 180-186 | 0/2 |
3.50 | 24:05 | 22 | 5:45 | 166 166-166 | 955 | 181 178-182 | 0/1 |
3.56 | 24:28 | 23 | 6:08 | 167 166-167 | 1023 | 184 180-188 | 2/0 |
3.63 | 24:47 | 19 | 5:12 | 169 168-169 | 879 | 184 182-188 | 1/1 |
3.69 | 25:09 | 21 | 5:38 | 170 170-170 | 958 | 170 122-184 | 3/0 |
3.75 | 25:32 | 24 | 6:21 | 170 169-170 | 1079 | 179 178-180 | 0/2 |
3.81 | 25:54 | 22 | 5:49 | 170 169-170 | 990 | 180 174-184 | 1/0 |
3.88 | 26:14 | 20 | 5:21 | 170 169-170 | 909 | 186 176-188 | 0/2 |
3.94 | 26:37 | 23 | 6:04 | 169 169-170 | 1026 | 182 178-188 | 1/0 |
4.00 | 26:58 | 21 | 5:34 | 170 169-171 | 945 | 179 174-184 | 1/0 |
4.06 | 27:28 | 30 | 7:58 | 167 164-171 | 1329 | 166 158-174 | 0/0 |
4.13 | 27:55 | 27 | 7:10 | 158 150-163 | 1131 | 173 170-176 | 1/0 |
4.19 | 28:23 | 28 | 7:27 | 156 154-157 | 1163 | 174 174-174 | 1/1 |
4.25 | 28:49 | 27 | 7:08 | 153 152-153 | 1091 | 174 172-176 | 0/0 |
4.31 | 29:16 | 27 | 7:06 | 153 152-153 | 1087 | 174 172-176 | 4/0 |
4.38 | 29:45 | 29 | 7:40 | 155 153-157 | 1189 | 174 174-176 | 2/0 |
4.44 | 30:14 | 29 | 7:51 | 156 155-158 | 1224 | 175 174-176 | 2/0 |
4.50 | 30:43 | 29 | 7:44 | 153 149-156 | 1184 | 173 172-174 | 0/1 |
4.56 | 31:11 | 27 | 7:20 | 145 143-149 | 1062 | 172 170-174 | 0/3 |
4.62 | 31:39 | 28 | 7:31 | 142 142-144 | 1067 | 174 168-176 | 1/1 |
4.69 | 32:07 | 28 | 7:33 | 144 142-145 | 1088 | 154 88-176 | 0/0 |
4.75 | 32:36 | 29 | 7:41 | 146 145-149 | 1122 | 174 172-174 | 0/0 |
4.81 | 33:04 | 29 | 7:36 | 146 146-147 | 1110 | 174 174-174 | 1/0 |
4.87 | 33:33 | 28 | 7:32 | 146 145-148 | 1099 | 175 174-176 | 1/0 |
4.94 | 34:02 | 29 | 7:44 | 147 145-148 | 1136 | 174 172-176 | 2/0 |
5.00 | 34:34 | 33 | 8:41 | 149 147-152 | 1294 | 170 166-174 | 4/0 |
Heart
150/171max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 81m,
Range 19m, Flat prediction 34:20
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
10 1.4% | 7:28 |
See your biggest climbs |
Cadence
176 (188 max)
Stride Length: 132cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.5 | 176 | 5 | 34:25 | 6:55 |
Walk | 0.5 | 105 | 0 | 11 | 6:39 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:24 | 6:24 | 67.61 |
5km | 21:01 | 6:46 | 70.07 |
5M | 34:37 | 6:55 | 69.30 |
10km | 43:28 | 7:00 | 68.93 |
10M | 1:11:36 | 7:10 | 69.18 |
Half | 1:35:01 | 7:15 | 68.45 |
20M | 2:28:04 | 7:24 | 69.61 |
Mara | 3:16:31 | 7:30 | 69.93 |
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