Wed 13th Jan 2021 at 3:00pm by MAD Superman
Run > Intervals
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Time
1:04:44
-
Miles 8.02
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Min/mi 8:04
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Pacing
45%
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WAVA
55.42
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Stride(cm)
119
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Cals
825
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Cadence
168
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BPM
165
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%MHR
96.6
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B/mi 1334
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Asc(m)
262
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Hillscore
16
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Surface
Road
Notes & Comments
8x30sec hills then 2.34m tempo at brambote. Wet and hilly
Split Summary
===
1) 1m - 9:30(9:30/m) 164/181bpm 127cal 6.31/8.77mph
2) 1m - 8:22(8:22/m) 173/197bpm 120cal 7.18/7.81mph
3) 0.14m - 1:12(8:35/m) 174/185bpm 17cal 6.99/7.47mph
4) 0.07m - 29(7:04/m) 160/165bpm 6cal 8.49/10.9mph
5) 0.08m - 52(10:57/m) 164/174bpm 11cal 5.48/10.71mph
6) 0.07m - 30(7:08/m) 174/176bpm 7cal 8.41/10.08mph
7) 0.08m - 52(10:27/m) 171/173bpm 11cal 5.74/9.83mph
8) 0.07m - 29(6:42/m) 174/175bpm 6cal 8.96/9.37mph
9) 0.09m - 49(9:09/m) 172/176bpm 11cal 6.55/9.37mph
10) 0.07m - 28(6:36/m) 176/180bpm 6cal 9.1/10.18mph
11) 0.08m - 49(10:07/m) 160/177bpm 9cal 5.93/9.81mph
12) 0.07m - 28(7:11/m) 171/172bpm 6cal 8.35/9.68mph
13) 0.09m - 53(9:59/m) 167/172bpm 11cal 6.01/9.68mph
14) 0.07m - 28(7:04/m) 162/164bpm 6cal 8.49/10.67mph
15) 0.08m - 54(10:46/m) 167/172bpm 11cal 5.57/10.04mph
16) 0.06m - 28(7:08/m) 170/172bpm 6cal 8.41/9.98mph
17) 0.08m - 56(11:24/m) 168/171bpm 12cal 5.26/10mph
18) 0.07m - 30(7:37/m) 172/174bpm 6cal 7.88/9.23mph
19) 1m - 6:17(6:17/m) 173/179bpm 88cal 9.55/10.04mph
20) 1m - 6:38(6:38/m) 166/183bpm 84cal 9.05/10.1mph
21) 0.36m - 2:21(6:31/m) 162/174bpm 27cal 9.2/9.06mph
22) 1m - 8:25(8:25/m) 160/181bpm 93cal 7.13/8.33mph
23) 1m - 8:46(8:46/m) 162/178bpm 102cal 6.85/7.62mph
24) 0.39m - 3:18(8:30/m) 168/178bpm 42cal 7.06/7.72mph
Split Summary
===
1) 1m - 9:30(9:30/m) 164/181bpm 127cal 6.31/8.77mph
2) 1m - 8:22(8:22/m) 173/197bpm 120cal 7.18/7.81mph
3) 0.14m - 1:12(8:35/m) 174/185bpm 17cal 6.99/7.47mph
4) 0.07m - 29(7:04/m) 160/165bpm 6cal 8.49/10.9mph
5) 0.08m - 52(10:57/m) 164/174bpm 11cal 5.48/10.71mph
6) 0.07m - 30(7:08/m) 174/176bpm 7cal 8.41/10.08mph
7) 0.08m - 52(10:27/m) 171/173bpm 11cal 5.74/9.83mph
8) 0.07m - 29(6:42/m) 174/175bpm 6cal 8.96/9.37mph
9) 0.09m - 49(9:09/m) 172/176bpm 11cal 6.55/9.37mph
10) 0.07m - 28(6:36/m) 176/180bpm 6cal 9.1/10.18mph
11) 0.08m - 49(10:07/m) 160/177bpm 9cal 5.93/9.81mph
12) 0.07m - 28(7:11/m) 171/172bpm 6cal 8.35/9.68mph
13) 0.09m - 53(9:59/m) 167/172bpm 11cal 6.01/9.68mph
14) 0.07m - 28(7:04/m) 162/164bpm 6cal 8.49/10.67mph
15) 0.08m - 54(10:46/m) 167/172bpm 11cal 5.57/10.04mph
16) 0.06m - 28(7:08/m) 170/172bpm 6cal 8.41/9.98mph
17) 0.08m - 56(11:24/m) 168/171bpm 12cal 5.26/10mph
18) 0.07m - 30(7:37/m) 172/174bpm 6cal 7.88/9.23mph
19) 1m - 6:17(6:17/m) 173/179bpm 88cal 9.55/10.04mph
20) 1m - 6:38(6:38/m) 166/183bpm 84cal 9.05/10.1mph
21) 0.36m - 2:21(6:31/m) 162/174bpm 27cal 9.2/9.06mph
22) 1m - 8:25(8:25/m) 160/181bpm 93cal 7.13/8.33mph
23) 1m - 8:46(8:46/m) 162/178bpm 102cal 6.85/7.62mph
24) 0.39m - 3:18(8:30/m) 168/178bpm 42cal 7.06/7.72mph
9:30 8:22 1:12 29 52 30 52 29 49 28 49 28 53 28 54 28 56 30 6:17 6:38 2:21 8:25 8:46 3:18
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:05 | 1:05 | 8:41 | 143 113-172 | 1242 | 175 116-180 | 4/0 |
0.25 | 2:19 | 1:14 | 9:50 | 170 161-181 | 1673 | 178 176-182 | 12/0 |
0.38 | 4:20 | 2:01 +1:00 | 16:08 | 153 126-179 | 2469 | 173 114-182 | 0/13 |
0.50 | 5:28 | 1:08 | 9:07 | 168 157-178 | 1533 | 179 176-182 | 9/0 |
0.63 | 6:48 | 1:20 | 10:39 | 176 171-180 | 1874 | 174 166-178 | 11/0 |
0.75 | 7:59 | 1:11 | 9:30 | 168 163-176 | 1595 | 170 166-176 | 5/0 |
0.88 | 9:28 | 1:29 | 11:52 | 167 164-172 | 1981 | 166 152-176 | 0/13 |
1.00 | 11:15 | 1:46 +44 | 14:10 | 160 145-175 | 2268 | 165 124-170 | 0/18 |
1.13 | 12:14 | 59 | 7:53 | 181 170-197 | 1426 | 167 164-168 | 0/6 |
1.25 | 13:16 | 1:02 | 8:13 | 171 168-174 | 1406 | 168 164-172 | 2/1 |
1.38 | 14:24 | 1:09 | 9:11 | 170 160-179 | 1562 | 167 164-170 | 4/0 |
1.50 | 15:26 | 1:02 | 8:14 | 169 166-175 | 1391 | 168 162-172 | 11/0 |
1.63 | 16:29 | 1:03 | 8:25 | 169 165-172 | 1422 | 166 162-170 | 2/3 |
1.75 | 17:33 | 1:03 | 8:26 | 173 168-184 | 1460 | 166 162-168 | 1/4 |
1.88 | 18:36 | 1:03 | 8:25 | 181 177-187 | 1524 | 166 164-168 | 3/2 |
2.00 | 19:37 | 1:01 | 8:07 | 176 174-179 | 1429 | 166 162-168 | 6/1 |
2.13 | 21:27 | 1:50 +46 | 14:40 | 171 154-184 | 2508 | 158 114-168 | 9/6 |
2.25 | 23:10 | 1:43 +36 | 13:44 | 165 156-185 | 2266 | 171 162-182 | 3/6 |
2.38 | 24:20 | 1:11 | 9:25 | 172 165-176 | 1619 | 167 158-182 | 2/6 |
2.50 | 25:16 | 56 | 7:26 | 172 170-175 | 1279 | 169 160-180 | 3/6 |
2.63 | 26:22 | 1:06 | 8:48 | 173 167-180 | 1521 | 169 162-180 | 5/5 |
2.75 | 27:25 | 1:03 | 8:27 | 165 154-178 | 1394 | 168 162-182 | 6/2 |
2.88 | 28:33 | 1:08 | 9:03 | 169 166-172 | 1530 | 170 160-182 | 6/3 |
3.00 | 29:42 | 1:08 | 9:08 | 164 161-168 | 1498 | 171 160-184 | 5/4 |
3.13 | 30:41 | 59 | 7:53 | 170 168-172 | 1340 | 170 160-182 | 3/6 |
3.25 | 31:55 | 1:14 | 9:50 | 169 166-174 | 1663 | 165 160-176 | 3/6 |
3.38 | 32:44 | 50 | 6:36 | 170 168-172 | 1122 | 166 164-170 | 7/4 |
3.50 | 33:28 | 44 | 5:52 | 172 170-174 | 1010 | 165 164-166 | 0/6 |
3.63 | 34:14 | 46 | 6:06 | 173 171-175 | 1057 | 166 164-168 | 0/4 |
3.75 | 35:01 | 47 | 6:17 | 172 171-173 | 1080 | 168 164-176 | 2/3 |
3.88 | 35:49 | 48 | 6:24 | 172 169-175 | 1102 | 169 162-172 | 7/0 |
4.00 | 36:37 | 48 | 6:22 | 173 170-176 | 1102 | 165 162-168 | 2/5 |
4.13 | 37:26 | 50 | 6:36 | 176 173-179 | 1162 | 166 164-168 | 1/12 |
4.25 | 38:16 | 49 | 6:35 | 172 170-175 | 1132 | 166 164-168 | 1/3 |
4.38 | 39:01 | 45 | 6:02 | 175 171-178 | 1057 | 166 164-168 | 2/1 |
4.50 | 39:51 | 50 | 6:42 | 172 170-175 | 1153 | 169 164-172 | 4/0 |
4.63 | 40:43 | 52 | 6:56 | 175 169-181 | 1213 | 167 164-172 | 6/0 |
4.75 | 41:31 | 48 | 6:24 | 161 151-183 | 1031 | 165 162-168 | 3/7 |
4.88 | 42:18 | 47 | 6:16 | 165 162-169 | 1033 | 166 162-168 | 2/2 |
5.00 | 43:07 | 49 | 6:29 | 160 159-162 | 1038 | 166 164-168 | 4/1 |
5.13 | 43:58 | 51 | 6:47 | 162 156-170 | 1100 | 168 164-170 | 5/1 |
5.25 | 44:52 | 54 | 7:15 | 161 154-166 | 1166 | 168 164-182 | 1/3 |
5.38 | 45:45 | 53 | 7:04 | 160 158-164 | 1131 | 169 164-182 | 1/0 |
5.50 | 46:32 | 47 | 6:18 | 159 157-160 | 1002 | 166 164-168 | 0/1 |
5.63 | 47:20 | 47 | 6:18 | 166 156-173 | 1046 | 167 162-168 | 4/1 |
5.75 | 50:59 | 3:40 +2:23 | 29:16 | 145 117-162 | 4245 | 163 114-170 | 12/0 |
5.88 | 51:53 | 54 | 7:08 | 163 161-165 | 1164 | 163 160-166 | 0/11 |
6.00 | 52:53 | 1:00 | 8:04 | 161 155-167 | 1297 | 164 162-166 | 0/5 |
6.13 | 53:54 | 1:00 | 8:02 | 159 156-163 | 1278 | 165 162-168 | 0/4 |
6.25 | 54:56 | 1:03 | 8:20 | 159 156-162 | 1325 | 170 168-170 | 7/0 |
6.38 | 55:57 | 1:01 | 8:11 | 161 159-163 | 1318 | 167 164-170 | 3/1 |
6.50 | 57:00 | 1:03 | 8:21 | 163 155-176 | 1360 | 165 162-168 | 1/11 |
6.63 | 58:06 | 1:06 | 8:51 | 173 167-180 | 1532 | 166 162-172 | 4/1 |
6.75 | 1:00:59 | 2:52 +1:46 | 22:58 | 149 119-169 | 3421 | 169 160-174 | 6/5 |
6.87 | 1:02:11 | 1:12 | 9:35 | 163 150-168 | 1562 | 168 164-170 | 3/6 |
7.00 | 1:03:12 | 1:02 | 8:14 | 162 160-164 | 1333 | 167 164-168 | 0/5 |
7.12 | 1:04:13 | 1:00 | 8:02 | 162 160-164 | 1303 | 167 164-168 | 2/1 |
7.25 | 1:05:18 | 1:05 | 8:42 | 162 160-164 | 1409 | 168 164-172 | 4/1 |
7.37 | 1:06:27 | 1:09 | 9:15 | 167 161-177 | 1544 | 170 166-174 | 12/1 |
7.50 | 1:07:34 | 1:06 | 8:51 | 166 164-169 | 1470 | 169 166-174 | 4/1 |
7.62 | 1:08:38 | 1:05 | 8:36 | 164 156-178 | 1411 | 167 164-170 | 2/7 |
7.75 | 1:09:44 | 1:06 | 8:48 | 169 163-176 | 1487 | 167 164-168 | 1/2 |
7.87 | 1:10:44 | 1:00 | 8:01 | 166 163-168 | 1331 | 168 166-170 | 1/5 |
8.00 | 1:11:50 | 1:06 | 8:49 | 166 164-169 | 1464 | 168 166-172 | 4/0 |
8.02 | 1:11:59 | 9 | 7:36 | 165 164-166 | 1253 | 164 162-166 | 0/0 |
Elevation
Asc 262m,
Range 43m, Flat prediction 1:00:14
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
28 8.0% | 13:17 |
19 3.3% | 8:24 |
18 4.9% | 11:16 |
16 7.8% | 8:27 |
16 4.4% | 17:07 |
15 2.0% | 6:24 |
See your biggest climbs |
Cadence
168 (184 max)
Stride Length: 119cm
Run: 98.7%
Walk: 1.3%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:41 | 6:41 | 59.57 |
5km | 23:01 | 7:25 | 58.79 |
5M | 38:40 | 7:44 | 56.81 |
10km | 49:00 | 7:53 | 55.91 |
10M | 1:22:21 | 8:14 | 54.92 |
Half | 1:50:32 | 8:26 | 53.68 |
20M | 2:55:22 | 8:46 | 53.61 |
Mara | 3:55:24 | 8:59 | 53.26 |
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