Fri 15th Jan 2021 at 7:00am by Sorequads
Run > Intervals
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Time
58:24
-
Miles 8.20
-
Min/mi 7:07
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Pacing
81%
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WAVA
61.73
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Stride(cm)
122
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Cadence
186
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BPM
159
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%MHR
96.5
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B/mi 1134
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Asc(m)
55
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Surface
Road
Notes & Comments
4 x 1k, 2 x 800. 2:30 jog. Hard to know exact pace but maybe 6:10 average.
Reps: 3:58, 52, 59, 49
3:06, 03
Split Summary
===
1) 1m - 7:59(7:59/m) 135/141bpm 182/198rpm
2) 1m - 6:50(6:50/m) 156/176bpm 187/220rpm
3) 1m - 7:28(7:28/m) 150/166bpm 185/220rpm
4) 1m - 6:59(6:59/m) 161/171bpm 188/218rpm
5) 1m - 6:58(6:58/m) 158/168bpm 189/216rpm
6) 1m - 7:05(7:05/m) 161/170bpm 191/218rpm
7) 1m - 7:39(7:39/m) 170/182bpm 182/210rpm
8) 1m - 7:24(7:24/m) 185/191bpm 183/206rpm
9) 0m - 2(8:09/m) 185/185bpm 150/150rpm
Reps: 3:58, 52, 59, 49
3:06, 03
Split Summary
===
1) 1m - 7:59(7:59/m) 135/141bpm 182/198rpm
2) 1m - 6:50(6:50/m) 156/176bpm 187/220rpm
3) 1m - 7:28(7:28/m) 150/166bpm 185/220rpm
4) 1m - 6:59(6:59/m) 161/171bpm 188/218rpm
5) 1m - 6:58(6:58/m) 158/168bpm 189/216rpm
6) 1m - 7:05(7:05/m) 161/170bpm 191/218rpm
7) 1m - 7:39(7:39/m) 170/182bpm 182/210rpm
8) 1m - 7:24(7:24/m) 185/191bpm 183/206rpm
9) 0m - 2(8:09/m) 185/185bpm 150/150rpm
7:59 6:50 7:28 6:59 6:58 7:05 7:39 7:24 2
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:08 | 1:08 | 9:04 | 123 104-135 | 1115 | 179 154-194 | 1/0 |
0.25 | 2:07 | 59 | 7:54 | 135 131-139 | 1067 | 183 168-192 | 0/1 |
0.38 | 3:02 | 55 | 7:19 | 135 133-137 | 989 | 183 174-194 | 0/2 |
0.50 | 4:01 | 59 | 7:52 | 135 131-138 | 1062 | 184 172-198 | 0/0 |
0.63 | 4:55 | 54 | 7:08 | 137 136-138 | 977 | 185 166-198 | 0/3 |
0.75 | 5:51 | 57 | 7:33 | 138 135-141 | 1043 | 178 168-196 | 1/0 |
0.88 | 6:57 | 1:06 | 8:46 | 138 136-141 | 1211 | 185 178-196 | 2/0 |
1.00 | 7:59 | 1:01 | 8:11 | 139 136-141 | 1137 | 181 172-196 | 2/0 |
1.13 | 8:59 | 1:00 | 8:01 | 135 133-138 | 1083 | 180 166-192 | 0/0 |
1.25 | 9:57 | 59 | 7:49 | 139 135-142 | 1086 | 174 152-194 | 1/0 |
1.38 | 10:41 | 43 | 5:47 | 148 140-153 | 856 | 194 176-208 | 0/0 |
1.50 | 11:30 | 50 | 6:37 | 155 150-160 | 1025 | 195 180-206 | 1/0 |
1.63 | 12:11 | 40 | 5:24 | 166 164-169 | 896 | 198 180-220 | 0/2 |
1.75 | 13:00 | 49 | 6:31 | 171 169-172 | 1114 | 194 180-212 | 1/0 |
1.88 | 13:51 | 51 | 6:48 | 174 172-176 | 1182 | 191 178-202 | 1/0 |
2.00 | 14:49 | 58 | 7:46 | 161 136-174 | 1250 | 173 160-188 | 2/0 |
2.13 | 15:59 | 1:10 | 9:18 | 133 127-137 | 1236 | 174 158-190 | 1/1 |
2.25 | 16:48 | 50 | 6:36 | 135 125-151 | 891 | 183 160-206 | 0/2 |
2.38 | 17:34 | 46 | 6:10 | 156 151-158 | 961 | 198 182-212 | 0/2 |
2.50 | 18:20 | 46 | 6:09 | 159 158-160 | 979 | 199 186-220 | 0/0 |
2.63 | 19:08 | 47 | 6:19 | 162 159-166 | 1024 | 198 188-206 | 2/1 |
2.75 | 19:57 | 49 | 6:33 | 164 161-166 | 1073 | 192 180-202 | 0/0 |
2.88 | 21:02 | 1:05 | 8:40 | 159 158-163 | 1379 | 171 162-194 | 1/0 |
3.00 | 22:15 | 1:13 | 9:46 | 135 128-144 | 1320 | 172 158-182 | 1/1 |
3.13 | 23:09 | 54 | 7:12 | 135 126-156 | 972 | 187 168-204 | 0/1 |
3.25 | 23:54 | 45 | 6:01 | 162 156-165 | 974 | 199 186-212 | 0/0 |
3.38 | 24:36 | 42 | 5:35 | 167 165-168 | 933 | 195 182-218 | 1/2 |
3.50 | 25:21 | 44 | 5:56 | 167 167-167 | 991 | 193 176-208 | 0/0 |
3.63 | 26:08 | 47 | 6:15 | 167 167-167 | 1044 | 193 182-206 | 2/0 |
3.75 | 27:05 | 57 | 7:36 | 167 163-171 | 1270 | 183 166-210 | 2/0 |
3.88 | 28:16 | 1:11 | 9:29 | 163 163-163 | 1545 | 174 162-182 | 1/0 |
4.00 | 29:14 | 58 | 7:45 | 158 131-163 | 1225 | 176 162-194 | 0/2 |
4.13 | 29:59 | 45 | 6:01 | 145 131-154 | 873 | 197 182-214 | 0/1 |
4.25 | 30:43 | 44 | 5:56 | 164 160-168 | 973 | 200 182-212 | 0/2 |
4.38 | 31:29 | 45 | 6:04 | 166 164-168 | 1006 | 192 180-204 | 2/0 |
4.50 | 32:16 | 48 | 6:20 | 165 164-168 | 1046 | 195 180-208 | 0/1 |
4.63 | 33:06 | 49 | 6:32 | 167 165-168 | 1092 | 194 170-216 | 0/0 |
4.75 | 34:21 | 1:16 | 10:06 | 163 162-167 | 1646 | 173 160-186 | 1/1 |
4.88 | 35:24 | 1:03 | 8:22 | 158 130-162 | 1323 | 173 160-184 | 0/0 |
5.00 | 36:14 | 50 | 6:38 | 133 129-135 | 883 | 194 168-208 | 0/0 |
5.13 | 36:55 | 41 | 5:28 | 158 135-164 | 865 | 197 180-214 | 0/2 |
5.25 | 37:42 | 47 | 6:17 | 168 164-170 | 1057 | 199 176-218 | 1/1 |
5.38 | 38:28 | 46 | 6:06 | 168 167-170 | 1024 | 197 182-210 | 1/0 |
5.50 | 39:46 | 1:18 | 10:27 | 165 158-167 | 1724 | 172 160-194 | 3/0 |
5.63 | 40:59 | 1:13 | 9:46 | 158 158-158 | 1543 | 165 142-176 | 0/1 |
5.75 | 41:48 | 48 | 6:28 | 158 158-158 | 1021 | 190 172-214 | 0/2 |
5.88 | 42:31 | 43 | 5:45 | 158 158-158 | 908 | 198 182-216 | 0/2 |
6.00 | 43:18 | 47 | 6:18 | 158 158-158 | 994 | 197 182-208 | 0/0 |
6.13 | 44:05 | 46 | 6:12 | 158 158-158 | 979 | 195 182-210 | 2/1 |
6.25 | 45:05 | 1:00 | 8:04 | 165 158-175 | 1330 | 172 152-200 | 0/0 |
6.38 | 46:06 | 1:01 | 8:11 | 166 166-166 | 1359 | 179 166-192 | 1/0 |
6.50 | 47:01 | 54 | 7:16 | 166 166-166 | 1205 | 182 170-196 | 2/0 |
6.63 | 48:07 | 1:06 | 8:48 | 167 166-175 | 1469 | 181 172-190 | 1/0 |
6.75 | 49:04 | 57 | 7:37 | 175 173-178 | 1333 | 184 174-194 | 2/0 |
6.87 | 49:59 | 55 | 7:20 | 178 177-181 | 1307 | 184 174-198 | 1/0 |
7.00 | 50:57 | 58 | 7:41 | 180 179-182 | 1384 | 184 174-198 | 0/1 |
7.12 | 51:49 | 52 | 6:57 | 183 178-186 | 1273 | 184 166-198 | 0/3 |
7.25 | 52:36 | 48 | 6:20 | 187 186-188 | 1185 | 187 176-206 | 0/0 |
7.37 | 53:32 | 56 | 7:28 | 187 183-191 | 1397 | 181 162-196 | 0/2 |
7.50 | 54:31 | 59 | 7:51 | 185 182-187 | 1452 | 187 170-206 | 0/1 |
7.62 | 55:28 | 57 | 7:35 | 182 180-185 | 1379 | 183 172-198 | 0/2 |
7.75 | 56:22 | 54 | 7:12 | 183 182-184 | 1317 | 183 172-194 | 1/0 |
7.87 | 57:20 | 58 | 7:42 | 186 183-189 | 1432 | 181 170-198 | 1/0 |
8.00 | 58:22 | 1:02 | 8:14 | 185 183-187 | 1523 | 178 158-192 | 0/2 |
8.00 | 58:24 | 2 | 9:41 | 185 185-185 | 1792 | 150 150-150 | 0/0 |
Elevation
Asc 55m,
Range 15m, Flat prediction 58:24
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
186 (220 max)
Stride Length: 122cm
Run: 66%
Walk: 34%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:17 | 6:17 | 62.01 |
5km | 20:53 | 6:43 | 63.40 |
5M | 34:34 | 6:55 | 62.22 |
10km | 43:31 | 7:00 | 61.77 |
10M | 1:12:04 | 7:12 | 61.61 |
Half | 1:35:57 | 7:19 | 60.75 |
20M | 2:30:16 | 7:31 | 61.47 |
Mara | 3:20:04 | 7:38 | 61.56 |
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