Thu 31st Dec 2020 at 10:00am by JoeCarr28
Run > Intervals
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Time
57:14
-
Miles 7.10
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Min/mi 8:04
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Pacing
83%
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WAVA
59.75
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Stride(cm)
103
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Cals
575
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Watts
214
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Cadence
194
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BPM
152
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%MHR
83.5
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B/mi 1225
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Asc(m)
125
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Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 6:15(6:15/km) 130/195bpm 44cal 185/W 9.6/11.84kmph
2) 1km - 5:08(5:08/km) 141/161bpm 52cal 203/W 11.69/14.12kmph
3) 1km - 4:53(4:53/km) 154/167bpm 42cal 220/W 12.29/14.4kmph
4) 1km - 4:31(4:31/km) 162/170bpm 56cal 238/W 13.28/15.32kmph
5) 1km - 4:34(4:34/km) 158/169bpm 54cal 229/W 13.14/15.13kmph
6) 1km - 4:40(4:40/km) 161/175bpm 44cal 227/W 12.86/15.06kmph
7) 1km - 4:49(4:49/km) 162/176bpm 57cal 224/W 12.46/14.94kmph
8) 1km - 4:31(4:31/km) 162/174bpm 56cal 225/W 13.28/15.52kmph
9) 1km - 4:59(4:59/km) 153/161bpm 51cal 214/W 12.04/12.77kmph
10) 1km - 5:10(5:10/km) 153/158bpm 51cal 208/W 11.61/12.41kmph
11) 1km - 5:30(5:30/km) 146/156bpm 48cal 195/W 10.91/11.84kmph
12) 0.42km - 2:14(5:17/km) 150/157bpm 20cal 209/W 11.36/12.16kmph
===
1) 1km - 6:15(6:15/km) 130/195bpm 44cal 185/W 9.6/11.84kmph
2) 1km - 5:08(5:08/km) 141/161bpm 52cal 203/W 11.69/14.12kmph
3) 1km - 4:53(4:53/km) 154/167bpm 42cal 220/W 12.29/14.4kmph
4) 1km - 4:31(4:31/km) 162/170bpm 56cal 238/W 13.28/15.32kmph
5) 1km - 4:34(4:34/km) 158/169bpm 54cal 229/W 13.14/15.13kmph
6) 1km - 4:40(4:40/km) 161/175bpm 44cal 227/W 12.86/15.06kmph
7) 1km - 4:49(4:49/km) 162/176bpm 57cal 224/W 12.46/14.94kmph
8) 1km - 4:31(4:31/km) 162/174bpm 56cal 225/W 13.28/15.52kmph
9) 1km - 4:59(4:59/km) 153/161bpm 51cal 214/W 12.04/12.77kmph
10) 1km - 5:10(5:10/km) 153/158bpm 51cal 208/W 11.61/12.41kmph
11) 1km - 5:30(5:30/km) 146/156bpm 48cal 195/W 10.91/11.84kmph
12) 0.42km - 2:14(5:17/km) 150/157bpm 20cal 209/W 11.36/12.16kmph
6:15 5:08 4:53 4:31 4:34 4:40 4:49 4:31 4:59 5:10 5:30 2:14
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Power Watts Watts | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|---|
0.13 | 1:12 | 1:12 | 9:33 | 106 66-130 | 1013 | 186 182-190 | 179 147-229 | 1/2 |
0.25 | 2:18 | 1:07 | 8:54 | 137 130-164 | 1219 | 187 186-190 | 208 192-225 | 3/0 |
0.38 | 3:25 | 1:07 | 8:54 | 145 132-195 | 1290 | 188 186-192 | 200 187-222 | 2/1 |
0.50 | 4:32 | 1:06 | 8:51 | 137 134-141 | 1213 | 190 188-194 | 199 188-213 | 1/0 |
0.63 | 6:16 | 1:44 | 13:54 | 127 107-138 | 1766 | 181 86-192 | 146 1-215 | 4/1 |
0.75 | 7:24 | 1:09 | 9:09 | 137 130-142 | 1254 | 190 186-198 | 194 150-213 | 3/1 |
0.88 | 8:27 | 1:03 | 8:24 | 136 133-139 | 1141 | 187 182-188 | 176 166-201 | 1/3 |
1.00 | 9:35 | 1:08 | 9:01 | 133 131-135 | 1200 | 189 186-190 | 188 178-207 | 1/4 |
1.13 | 10:32 | 57 | 7:39 | 145 135-158 | 1108 | 196 184-208 | 216 187-254 | 2/0 |
1.25 | 11:25 | 53 | 7:02 | 160 158-162 | 1124 | 207 206-210 | 255 246-269 | 1/0 |
1.38 | 12:17 | 52 | 6:55 | 163 162-164 | 1126 | 211 208-212 | 251 242-266 | 3/3 |
1.50 | 13:09 | 52 | 6:54 | 165 163-167 | 1139 | 212 210-214 | 265 230-291 | 2/1 |
1.63 | 14:11 | 1:02 | 8:17 | 153 142-165 | 1268 | 193 186-212 | 198 181-235 | 1/6 |
1.75 | 15:20 | 1:10 | 9:16 | 143 141-147 | 1326 | 187 186-190 | 198 181-221 | 2/1 |
1.88 | 16:20 | 59 | 7:55 | 149 146-159 | 1181 | 191 186-208 | 204 183-242 | 2/0 |
2.00 | 17:11 | 51 | 6:49 | 164 160-167 | 1117 | 210 206-212 | 264 242-298 | 1/1 |
2.13 | 18:03 | 53 | 7:00 | 167 166-168 | 1169 | 213 210-216 | 264 242-291 | 2/2 |
2.25 | 18:53 | 49 | 6:34 | 168 166-170 | 1102 | 212 210-214 | 242 223-280 | 2/2 |
2.38 | 19:47 | 54 | 7:13 | 163 153-167 | 1177 | 204 190-216 | 230 175-253 | 0/7 |
2.50 | 20:54 | 1:07 | 8:59 | 149 145-153 | 1337 | 189 184-192 | 196 175-214 | 2/0 |
2.63 | 22:01 | 1:07 | 8:59 | 145 144-146 | 1303 | 190 188-192 | 192 181-214 | 2/0 |
2.75 | 22:52 | 51 | 6:47 | 157 145-163 | 1066 | 207 192-210 | 230 182-260 | 4/2 |
2.88 | 23:46 | 54 | 7:08 | 166 163-169 | 1185 | 210 206-214 | 257 237-296 | 3/0 |
3.00 | 24:35 | 49 | 6:29 | 167 165-168 | 1084 | 211 208-214 | 228 221-244 | 2/5 |
3.13 | 25:28 | 54 | 7:09 | 165 163-167 | 1179 | 211 198-216 | 253 240-270 | 1/4 |
3.25 | 26:31 | 1:03 | 8:26 | 159 156-165 | 1340 | 191 188-194 | 213 198-253 | 2/0 |
3.38 | 27:35 | 1:03 | 8:27 | 155 152-157 | 1310 | 190 188-194 | 209 202-223 | 2/0 |
3.50 | 28:32 | 57 | 7:34 | 155 151-165 | 1174 | 197 188-208 | 218 190-277 | 3/3 |
3.63 | 29:21 | 49 | 6:34 | 172 165-175 | 1129 | 208 206-212 | 261 238-296 | 2/1 |
3.75 | 30:09 | 48 | 6:28 | 169 167-173 | 1092 | 208 206-210 | 242 237-248 | 2/7 |
3.88 | 31:00 | 51 | 6:48 | 172 167-174 | 1170 | 211 210-212 | 265 241-290 | 2/1 |
4.00 | 31:59 | 59 | 7:54 | 169 160-176 | 1334 | 196 188-212 | 232 195-281 | 2/0 |
4.13 | 33:04 | 1:04 | 8:35 | 157 155-160 | 1347 | 189 188-192 | 205 190-230 | 2/1 |
4.25 | 34:10 | 1:06 | 8:46 | 154 152-155 | 1350 | 189 182-194 | 208 189-240 | 2/3 |
4.38 | 34:59 | 49 | 6:34 | 160 155-162 | 1051 | 203 196-206 | 214 188-234 | 2/2 |
4.50 | 35:45 | 46 | 6:07 | 166 162-168 | 1017 | 207 206-210 | 249 232-264 | 0/7 |
4.63 | 36:33 | 48 | 6:26 | 170 167-171 | 1095 | 209 206-212 | 265 253-272 | 0/1 |
4.75 | 37:27 | 54 | 7:10 | 171 166-174 | 1225 | 203 188-214 | 249 174-293 | 2/2 |
4.88 | 38:32 | 1:05 | 8:40 | 155 150-165 | 1344 | 189 186-192 | 178 153-216 | 4/4 |
5.00 | 39:35 | 1:03 | 8:24 | 151 148-153 | 1270 | 188 186-192 | 196 180-211 | 1/1 |
5.13 | 40:34 | 59 | 7:55 | 150 147-152 | 1186 | 188 188-190 | 203 193-225 | 0/2 |
5.25 | 41:33 | 59 | 7:51 | 149 147-151 | 1170 | 189 188-192 | 216 205-237 | 1/2 |
5.38 | 42:34 | 1:01 | 8:08 | 154 151-160 | 1253 | 189 186-192 | 233 205-264 | 3/0 |
5.50 | 43:35 | 1:01 | 8:08 | 156 152-161 | 1270 | 190 188-192 | 203 197-221 | 2/1 |
5.63 | 44:34 | 59 | 7:51 | 156 154-158 | 1226 | 191 188-196 | 217 203-237 | 1/1 |
5.75 | 45:42 | 1:08 | 9:03 | 148 142-157 | 1340 | 188 184-192 | 198 173-220 | 1/3 |
5.88 | 46:43 | 1:01 | 8:08 | 151 149-153 | 1228 | 189 186-192 | 192 169-218 | 1/5 |
6.00 | 47:46 | 1:03 | 8:24 | 155 150-157 | 1301 | 188 184-192 | 220 197-246 | 7/1 |
6.13 | 48:45 | 59 | 7:51 | 156 155-158 | 1225 | 192 190-194 | 212 200-230 | 1/2 |
6.25 | 49:48 | 1:04 | 8:29 | 154 152-156 | 1306 | 190 186-194 | 224 202-246 | 2/1 |
6.38 | 51:01 | 1:13 | 9:40 | 146 142-155 | 1412 | 188 184-194 | 183 163-212 | 1/2 |
6.50 | 52:07 | 1:06 | 8:50 | 142 141-144 | 1254 | 185 182-190 | 181 162-204 | 1/2 |
6.63 | 53:12 | 1:04 | 8:35 | 144 142-148 | 1236 | 186 184-188 | 199 187-235 | 1/1 |
6.75 | 54:15 | 1:04 | 8:30 | 147 143-149 | 1249 | 187 184-188 | 200 186-220 | 2/1 |
6.87 | 55:19 | 1:04 | 8:30 | 150 148-152 | 1275 | 188 186-192 | 208 195-229 | 3/1 |
7.00 | 56:27 | 1:08 | 9:00 | 154 150-157 | 1386 | 187 182-192 | 231 182-261 | 6/0 |
7.10 | 57:13 | 46 | 8:01 | 145 141-150 | 1163 | 186 184-190 | 177 158-192 | 0/4 |
Elevation
Asc 125m,
Range 17m, Flat prediction 57:14
Elevation Graph
No climbs of at least 10 metres detected.
Power
214W (298 max)
Power Graph
Power Bands
Cadence
194 (216 max)
Stride Length: 103cm
Run: 99.9%
Walk: 0.1%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:10 | 7:10 | 59.90 |
5km | 23:50 | 7:40 | 61.30 |
5M | 39:28 | 7:54 | 60.28 |
10km | 49:41 | 8:00 | 59.80 |
10M | 1:22:17 | 8:14 | 59.68 |
Half | 1:49:33 | 8:22 | 58.86 |
20M | 2:51:33 | 8:35 | 59.56 |
Mara | 3:48:25 | 8:43 | 59.65 |
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