Tue 12th Jan 2021 at 4:00pm by AngeM

Run > Intervals

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Time
57:36
Miles
6.25
Min/mi
9:13
Pacing
60%
WAVA
58.85
Stride(cm)
86
Cals
524
Cadence
203
BPM
147
%MHR
86.1
B/mi
1357
Asc(m)
83
Surface
Road

Notes & Comments

AWP lone efforts: 10 x 2 min on- 1 min off.
Elephant 3 mile warm up - 10 x 2 min with walk recovery - then short jog back home. So slow, it's the blubber and the lone effect...

Split Summary
===
1) 1m - 8:53(8:53/m) 138/148bpm 81cal
2) 1m - 8:20(8:20/m) 147/155bpm 82cal
3) 1m - 8:36(8:36/m) 152/157bpm 87cal
4) 0.05m - 25(8:17/m) 145/155bpm 3cal
5) 0.28m - 2:00(7:16/m) 147/161bpm 17cal
6) 0.07m - 1:00(14:44/m) 151/162bpm 9cal
7) 0.27m - 2:00(7:31/m) 155/163bpm 19cal
8) 0.02m - 1:00(41:19/m) 151/163bpm 9cal
9) 0.27m - 2:00(7:20/m) 143/163bpm 15cal
10) 0.03m - 1:00(36:50/m) 151/163bpm 9cal
11) 0.27m - 2:00(7:30/m) 150/163bpm 17cal
12) 0.02m - 1:00(46:53/m) 156/164bpm 10cal
13) 0.27m - 2:00(7:27/m) 154/165bpm 19cal
14) 0.03m - 1:00(30:37/m) 154/164bpm 9cal
15) 0.27m - 2:00(7:24/m) 149/164bpm 16cal
16) 0.04m - 1:00(28:19/m) 158/168bpm 10cal
17) 0.27m - 2:00(7:30/m) 153/165bpm 18cal
18) 0.04m - 1:00(27:40/m) 155/165bpm 9cal
19) 0.26m - 2:00(7:36/m) 152/164bpm 16cal
20) 0.04m - 1:00(22:43/m) 156/166bpm 9cal
21) 0.28m - 2:00(7:15/m) 152/165bpm 17cal
22) 0.04m - 1:00(26:07/m) 157/165bpm 10cal
23) 0.27m - 2:00(7:29/m) 154/165bpm 17cal
24) 0.03m - 1:00(37:42/m) 156/164bpm 9cal
25) 0.15m - 1:22(9:07/m) 139/152bpm 7cal

8:53 8:20 8:36 25 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 1:22

Pin Map

0mi in 0

Pace

20%

29%

31%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	29	29	7:45	98 82-118	759	202 198-206	0/0
0.13	1:03	34	9:00	129 120-134	1161	205 202-208	1/0
0.19	1:37	34	9:00	138 136-142	1242	199 198-202	1/0
0.25	2:12	35	9:25	143 141-144	1347	199 198-202	1/0
0.31	2:46	34	9:06	143 142-143	1300	200 196-204	1/0
0.38	3:20	34	9:09	143 140-143	1309	201 198-204	0/2
0.44	3:56	36	9:29	138 137-140	1309	203 202-206	0/2
0.50	4:31	35	9:15	139 137-141	1286	206 200-216	0/2
0.56	5:04	34	8:57	137 135-139	1227	205 202-208	0/1
0.63	5:36	32	8:24	143 138-145	1202	203 200-206	0/3
0.69	6:07	32	8:25	140 139-141	1178	205 202-210	0/1
0.75	6:40	33	8:47	142 140-143	1248	205 202-208	1/1
0.81	7:13	33	8:50	144 140-146	1271	202 188-208	0/2
0.88	7:44	31	8:18	145 144-148	1203	201 190-208	2/0
0.94	8:19	35	9:16	147 146-148	1363	203 202-206	1/0
1.00	9:01	42 +7	11:08	143 137-148	1592	207 204-212	0/1
1.06	9:33	32	8:30	143 138-145	1216	204 204-206	1/1
1.13	10:07	34	9:04	146 146-146	1324	205 202-208	1/0
1.19	10:45	38 +5	10:03	147 145-148	1478	204 202-206	1/1
1.25	11:19	34	9:03	148 146-149	1340	200 190-206	0/0
1.31	11:50	32	8:28	147 146-148	1244	204 202-206	0/2
1.38	12:39	49 +18	13:01	139 130-146	1809	207 204-210	1/1
1.44	13:07	28	7:31	135 130-141	1016	209 208-212	1/1
1.50	13:39	31	8:23	145 141-148	1215	206 204-208	0/1
1.56	14:11	32	8:34	148 145-150	1267	201 190-208	1/2
1.63	14:43	32	8:29	151 149-152	1282	205 204-210	2/1
1.69	15:13	30	8:00	152 151-152	1216	208 206-210	0/0
1.75	15:44	32	8:26	154 153-155	1298	204 190-208	0/1
1.81	16:13	29	7:45	151 148-154	1171	205 200-210	0/3
1.88	16:44	31	8:14	148 148-149	1218	207 206-208	1/0
1.94	17:13	29	7:41	150 149-151	1153	206 206-206	0/0
2.00	17:45	32	8:26	151 149-152	1274	207 206-208	0/0
2.06	18:22	37 +4	9:52	151 149-152	1490	207 206-212	1/1
2.13	18:54	33	8:43	149 148-152	1299	207 206-208	1/1
2.19	19:27	33	8:40	152 151-152	1318	207 206-208	2/0
2.25	20:15	48 +15	12:43	151 145-153	1920	208 208-208	0/1
2.31	20:45	31	8:12	147 146-150	1205	210 206-212	0/1
2.38	21:23	37 +8	9:59	150 149-152	1499	210 208-212	0/0
2.44	21:55	33	8:41	152 150-155	1321	204 190-208	2/0
2.50	22:29	34	8:59	154 153-155	1384	204 200-208	0/2
2.56	23:01	32	8:31	154 153-154	1311	203 198-206	1/1
2.63	23:34	33	8:45	155 153-157	1356	204 204-206	1/1
2.69	24:07	33	8:54	155 154-156	1380	205 202-206	2/0
2.75	24:38	31	8:16	155 154-155	1280	202 200-204	1/0
2.81	25:09	31	8:16	155 155-155	1281	206 204-208	0/2
2.88	25:44	34	9:11	152 151-153	1396	204 190-210	0/2
2.94	26:16	32	8:33	152 151-153	1299	208 206-208	1/0
3.00	26:54	38 +6	10:13	154 151-155	1573	207 206-210	3/0
3.06	29:10	2:16 +1:49	36:24	138 112-155	5022	208 198-218	1/1
3.13	29:39	28	7:33	129 114-143	975	220 210-226	0/2
3.19	30:05	26	6:58	150 146-155	1045	216 212-218	0/3
3.25	30:33	28	7:26	158 155-159	1175	216 212-218	1/0
3.31	31:01	29	7:37	160 159-161	1218	212 210-216	0/1
3.38	31:57	56	14:48	154 140-161	2279	169 102-212	0/0
3.44	32:28	31	8:19	138 135-142	1148	206 188-224	0/0
3.50	32:55	27	7:14	150 145-154	1084	221 220-224	0/1
3.56	33:24	29	7:38	159 154-162	1213	220 218-222	1/0
3.63	33:53	30	7:56	163 163-163	1294	213 208-218	1/0
3.69	35:13	1:19	21:05	145 113-163	3058	176 92-218	0/1
3.75	35:36	24	6:22	106 103-110	675	211 202-220	0/0
3.81	36:04	28	7:20	135 114-156	990	214 202-220	0/1
3.88	36:32	28	7:22	159 157-160	1172	216 212-218	1/0
3.94	37:00	28	7:27	162 161-163	1206	217 214-218	0/0
4.00	38:11	1:11	19:01	143 118-163	2719	170 82-216	1/1
4.06	38:42	31	8:13	135 122-146	1109	218 208-226	1/0
4.13	39:10	28	7:30	154 146-158	1155	219 214-222	1/0
4.19	39:38	28	7:29	162 160-163	1213	212 206-218	1/1
4.25	40:08	30	8:02	163 163-164	1310	214 212-214	1/0
4.31	41:24	1:16	20:12	150 138-164	3029	194 104-226	0/0
4.38	41:54	31	8:11	145 139-153	1187	221 218-224	0/0
4.44	42:22	28	7:24	158 153-162	1170	218 214-220	1/1
4.50	42:50	28	7:22	164 163-164	1209	216 214-218	0/0
4.56	43:52	1:02	16:37	159 144-164	2641	196 92-218	1/2
4.62	44:33	41	10:50	126 113-144	1364	221 212-224	1/1
4.69	44:58	25	6:44	145 135-154	976	223 222-224	1/1
4.75	45:27	29	7:38	160 157-162	1222	211 200-218	0/0
4.81	45:55	28	7:31	164 163-164	1232	214 210-218	1/1
4.87	47:03	1:08	18:07	160 146-168	2900	116 88-206	1/0
4.94	47:35	33	8:40	137 131-143	1188	223 222-224	0/0
5.00	48:02	27	7:10	149 143-156	1067	221 218-222	0/1
5.06	48:31	28	7:35	160 156-162	1213	216 212-218	1/0
5.12	48:58	28	7:27	164 163-165	1222	215 198-218	0/1
5.19	50:10	1:12	19:05	149 129-164	2844	144 96-212	0/1
5.25	50:40	30	7:52	134 127-141	1055	222 208-226	1/1
5.31	51:08	29	7:38	150 141-158	1144	217 206-222	1/0
5.38	51:36	28	7:25	162 159-163	1200	215 210-218	0/1
5.44	52:05	29	7:40	164 164-164	1258	214 212-214	1/0
5.50	53:14	1:10	18:35	150 126-166	2787	122 100-218	0/1
5.56	53:41	27	7:12	135 126-146	973	224 220-226	0/0
5.63	54:09	27	7:19	155 148-159	1135	222 222-222	0/0
5.69	54:35	26	6:57	163 161-165	1134	219 218-220	1/0
5.75	55:02	27	7:13	165 164-165	1191	215 214-218	0/1
5.81	56:10	1:08	18:09	151 132-165	2741	156 96-228	0/1
5.88	56:40	30	7:56	139 133-147	1103	224 220-228	1/1
5.94	57:08	28	7:25	154 147-160	1142	220 218-220	1/0
6.00	57:38	30	7:58	162 160-163	1290	211 206-218	0/1
6.06	58:05	27	7:15	164 163-165	1189	214 200-218	0/0
6.13	59:22	1:17	20:39	147 128-164	3034	162 96-208	0/0
6.19	59:59	37	9:48	139 131-144	1362	206 204-210	2/0
6.25	1:00:32	33	9:13	150 145-152	1383	205 198-210	1/0

Heart

147/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 83m, Range 15m, Flat prediction 57:36

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

203 (228 max) Stride Length: 86cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	92.9	210	6.1	53:31	8:45
Walk	6.5	102	0.1	3:44	29:43
Still	5.0	-	-	2:53	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:04	55.17%	More
800m	4:02	8:07	52.46%	More
1km	5:02	8:05	54.91%	More
Mile	8:40	8:40	54.46%	More
5k	29:07	9:22	56.61%	More
5 miles	47:55	9:35	56.16%	More
10k	1:00:12	9:41	55.95%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:15	8:15	57.19
5km	27:27	8:50	60.06
5M	45:28	9:06	59.18
10km	57:15	9:13	58.84
10M	1:34:48	9:29	58.54
Half	2:06:13	9:38	57.42
20M	3:17:39	9:53	57.69
Mara	4:23:08	10:03	57.39

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