Wed 6th Jan 2021 at 11:00am by chicke80
Run > Intervals
- v cold
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Time
50:51
-
Miles 7.21
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Min/mi 7:03
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Pacing
39%
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WAVA
63.02
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Stride(cm)
114
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Cals
651
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Cadence
200
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BPM
156
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%MHR
87.9
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B/mi 1104
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Asc(m)
185
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Hillscore
3
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Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 5:18(5:18/km) 133/148bpm 58cal 11.33/13.1kmph
2) 1km - 4:58(4:58/km) 147/152bpm 61cal 12.1/12.8kmph
3) 0.98km - 4:49(4:54/km) 155/162bpm 61cal 12.23/13.67kmph
4) 1km - 3:37(3:37/km) 164/182bpm 50cal 16.59/18.44kmph
5) 0.35km - 1:14(3:35/km) 174/183bpm 18cal 16.78/16.93kmph
6) 0.14km - 51(6:06/km) 156/168bpm 10cal 9.84/11.12kmph
7) 1km - 3:35(3:35/km) 160/171bpm 48cal 16.78/17.64kmph
8) 0.34km - 1:11(3:30/km) 158/163bpm 15cal 17.18/17.84kmph
9) 0.15km - 55(6:10/km) 149/165bpm 10cal 9.74/17.6kmph
10) 1km - 3:33(3:33/km) 159/165bpm 47cal 16.92/17.94kmph
11) 0.34km - 1:12(3:29/km) 156/160bpm 15cal 17.21/17.57kmph
12) 0.17km - 1:04(6:25/km) 154/160bpm 13cal 9.36/17.57kmph
13) 1km - 3:34(3:34/km) 160/168bpm 47cal 16.82/19.68kmph
14) 0.36km - 1:15(3:25/km) 163/168bpm 16cal 17.52/18.04kmph
15) 1km - 4:43(4:43/km) 157/172bpm 57cal 12.71/18.04kmph
16) 1km - 5:08(5:08/km) 168/177bpm 72cal 11.7/14.21kmph
17) 0.77km - 3:55(5:05/km) 164/174bpm 53cal 11.81/14.48kmph
===
1) 1km - 5:18(5:18/km) 133/148bpm 58cal 11.33/13.1kmph
2) 1km - 4:58(4:58/km) 147/152bpm 61cal 12.1/12.8kmph
3) 0.98km - 4:49(4:54/km) 155/162bpm 61cal 12.23/13.67kmph
4) 1km - 3:37(3:37/km) 164/182bpm 50cal 16.59/18.44kmph
5) 0.35km - 1:14(3:35/km) 174/183bpm 18cal 16.78/16.93kmph
6) 0.14km - 51(6:06/km) 156/168bpm 10cal 9.84/11.12kmph
7) 1km - 3:35(3:35/km) 160/171bpm 48cal 16.78/17.64kmph
8) 0.34km - 1:11(3:30/km) 158/163bpm 15cal 17.18/17.84kmph
9) 0.15km - 55(6:10/km) 149/165bpm 10cal 9.74/17.6kmph
10) 1km - 3:33(3:33/km) 159/165bpm 47cal 16.92/17.94kmph
11) 0.34km - 1:12(3:29/km) 156/160bpm 15cal 17.21/17.57kmph
12) 0.17km - 1:04(6:25/km) 154/160bpm 13cal 9.36/17.57kmph
13) 1km - 3:34(3:34/km) 160/168bpm 47cal 16.82/19.68kmph
14) 0.36km - 1:15(3:25/km) 163/168bpm 16cal 17.52/18.04kmph
15) 1km - 4:43(4:43/km) 157/172bpm 57cal 12.71/18.04kmph
16) 1km - 5:08(5:08/km) 168/177bpm 72cal 11.7/14.21kmph
17) 0.77km - 3:55(5:05/km) 164/174bpm 53cal 11.81/14.48kmph
5:18 4:58 4:49 3:37 1:14 51 3:35 1:11 55 3:33 1:12 1:04 3:34 1:15 4:43 5:08 3:55
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:02 | 1:02 | 8:17 | 110 91-126 | 912 | 188 122-204 | 1/8 |
0.25 | 2:26 | 1:24 +18 | 11:13 | 134 120-147 | 1504 | 194 98-204 | 4/1 |
0.38 | 3:40 | 1:14 +4 | 9:49 | 141 137-147 | 1384 | 200 190-208 | 1/2 |
0.50 | 4:36 | 56 | 7:26 | 141 136-147 | 1049 | 198 190-206 | 4/1 |
0.63 | 5:40 | 1:05 | 8:37 | 144 137-148 | 1240 | 200 192-208 | 4/1 |
0.75 | 6:40 | 1:00 | 7:57 | 145 141-151 | 1153 | 202 196-210 | 8/2 |
0.88 | 7:44 | 1:04 | 8:33 | 148 144-151 | 1264 | 200 192-206 | 8/3 |
1.00 | 8:43 | 59 | 7:49 | 146 143-149 | 1142 | 196 192-202 | 2/1 |
1.13 | 9:42 | 59 | 7:52 | 148 145-150 | 1165 | 196 192-202 | 3/0 |
1.25 | 10:40 | 59 | 7:49 | 149 146-151 | 1164 | 193 192-196 | 4/7 |
1.38 | 11:38 | 58 | 7:43 | 158 148-162 | 1220 | 197 192-204 | 5/1 |
1.50 | 12:34 | 55 | 7:22 | 156 154-161 | 1149 | 196 192-200 | 2/2 |
1.63 | 13:36 | 1:03 | 8:20 | 156 152-159 | 1301 | 197 192-202 | 2/2 |
1.75 | 14:30 | 54 | 7:09 | 155 152-158 | 1109 | 196 192-202 | 3/4 |
1.88 | 16:50 | 2:20 +1:20 | 18:39 | 147 128-159 | 2741 | 185 110-216 | 3/4 |
2.00 | 17:35 | 46 | 6:06 | 154 151-156 | 940 | 212 204-216 | 2/3 |
2.13 | 18:21 | 46 | 6:07 | 165 154-174 | 1008 | 205 202-208 | 1/0 |
2.25 | 19:04 | 43 | 5:46 | 168 165-172 | 968 | 204 202-208 | 2/1 |
2.38 | 19:49 | 45 | 5:57 | 166 164-175 | 989 | 205 202-208 | 0/3 |
2.50 | 20:32 | 43 | 5:45 | 176 169-182 | 1013 | 206 204-212 | 5/1 |
2.63 | 21:16 | 43 | 5:48 | 174 171-179 | 1008 | 206 204-208 | 2/3 |
2.75 | 23:10 | 1:54 +54 | 15:13 | 158 143-175 | 2404 | 193 182-208 | 1/2 |
2.88 | 23:56 | 46 | 6:06 | 167 161-170 | 1019 | 203 186-216 | 4/6 |
3.00 | 24:40 | 44 | 5:56 | 158 154-161 | 937 | 208 206-214 | 2/0 |
3.13 | 25:24 | 44 | 5:55 | 159 154-163 | 941 | 208 204-214 | 2/0 |
3.25 | 26:09 | 44 | 5:56 | 160 155-165 | 949 | 205 204-206 | 0/3 |
3.38 | 26:50 | 41 | 5:29 | 158 155-161 | 868 | 204 190-208 | 1/2 |
3.50 | 27:32 | 42 | 5:38 | 157 154-159 | 885 | 207 204-208 | 5/4 |
3.63 | 29:44 | 2:11 +1:26 | 17:31 | 154 131-165 | 2696 | 198 96-208 | 1/1 |
3.75 | 30:45 | 1:01 | 8:08 | 155 137-161 | 1261 | 191 180-214 | 4/3 |
3.88 | 31:28 | 43 | 5:43 | 158 153-162 | 904 | 208 204-216 | 2/2 |
4.00 | 32:12 | 44 | 5:54 | 159 155-165 | 937 | 206 204-208 | 3/1 |
4.13 | 32:55 | 43 | 5:43 | 160 156-165 | 914 | 201 190-208 | 1/2 |
4.25 | 33:38 | 43 | 5:46 | 159 156-161 | 918 | 206 204-208 | 0/2 |
4.38 | 34:20 | 42 | 5:38 | 160 155-163 | 900 | 206 204-208 | 4/4 |
4.50 | 35:02 | 42 | 5:36 | 156 152-160 | 874 | 206 190-208 | 2/1 |
4.63 | 37:07 | 2:05 +59 | 16:38 | 153 137-160 | 2545 | 186 122-208 | 4/2 |
4.75 | 37:55 | 48 | 6:21 | 159 153-167 | 1010 | 207 190-218 | 3/5 |
4.88 | 38:39 | 44 | 5:53 | 162 160-164 | 954 | 208 206-212 | 2/1 |
5.00 | 39:23 | 44 | 5:51 | 161 154-167 | 941 | 208 204-216 | 3/1 |
5.13 | 40:07 | 44 | 5:52 | 154 150-160 | 903 | 205 204-206 | 1/2 |
5.25 | 40:48 | 42 | 5:34 | 163 160-167 | 908 | 206 204-214 | 1/1 |
5.38 | 41:31 | 43 | 5:44 | 161 158-167 | 922 | 208 206-214 | 3/4 |
5.50 | 44:12 | 2:40 +2:00 | 21:22 | 161 128-167 | 3439 | 202 116-214 | 4/2 |
5.63 | 45:13 | 1:01 | 8:08 | 149 126-163 | 1212 | 200 198-202 | 5/4 |
5.75 | 46:09 | 56 | 7:29 | 162 159-166 | 1213 | 201 198-206 | 1/2 |
5.88 | 47:06 | 57 | 7:38 | 164 160-171 | 1253 | 203 200-208 | 1/3 |
6.00 | 48:49 | 1:42 +48 | 13:40 | 148 138-170 | 2023 | 201 188-208 | 7/3 |
6.13 | 49:44 | 56 | 7:25 | 161 156-164 | 1195 | 201 198-204 | 1/3 |
6.25 | 50:41 | 57 | 7:34 | 160 155-166 | 1212 | 198 190-200 | 0/1 |
6.38 | 51:39 | 58 | 7:42 | 167 160-176 | 1286 | 200 194-204 | 4/8 |
6.50 | 52:39 | 1:01 | 8:04 | 170 167-172 | 1372 | 198 192-206 | 6/7 |
6.63 | 53:48 | 1:08 | 9:07 | 171 168-175 | 1559 | 199 188-204 | 2/5 |
6.75 | 54:54 | 1:06 | 8:47 | 172 168-176 | 1510 | 200 188-204 | 3/5 |
6.87 | 55:51 | 57 | 7:40 | 168 163-172 | 1288 | 205 192-214 | 6/2 |
7.00 | 57:10 | 1:19 +15 | 10:33 | 164 155-171 | 1731 | 195 114-212 | 1/6 |
7.12 | 58:14 | 1:03 | 8:26 | 163 159-167 | 1376 | 210 198-220 | 9/2 |
7.21 | 58:55 | 41 | 8:21 | 160 157-163 | 1337 | 204 194-214 | 3/2 |
Heart
156/182max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 185m,
Range 26m, Flat prediction 50:26
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
14 3.3% | 8:13 |
12 7.2% | 8:04 |
See your biggest climbs |
Cadence
200 (220 max)
Stride Length: 114cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 86.0 | 201 | 7.2 | 50:14 | 7:26 |
Walk | 8.6 | 109 | 0 | 5:22 | 7:24:51 |
Still | 0.0 | - | - | 1 | - |
Pause | 5.3 | - | - | 3:18 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:56 | 5:56 | 67.10 |
5km | 20:22 | 6:33 | 66.44 |
5M | 34:09 | 6:50 | 64.33 |
10km | 43:15 | 6:58 | 63.35 |
10M | 1:12:34 | 7:15 | 62.32 |
Half | 1:37:20 | 7:26 | 60.96 |
20M | 2:34:12 | 7:43 | 60.97 |
Mara | 3:26:49 | 7:54 | 60.62 |
Borg Rating of Perceived Exertion
- 1 Very Light
- 2 Light
- 3 Light
- 4 Medium
- 5 Medium
- 6 Medium
- 7 Vigorous
- 8 Vigorous
- 9 Very Hard
- 10 Max Effort
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