Fri 19th Mar 2021 at 12:00pm by Sorequads

Run > Intervals

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Time
1:07:17
Miles
9.16
Min/mi
7:21
Pacing
70%
WAVA
60.16
Stride(cm)
122
Cadence
179
BPM
145
%MHR
87.9
B/mi
1065
Asc(m)
191
Surface
Mixed

Notes & Comments

3 x 4 x 45s hard. Calf fine.

Split Summary
===
1) 1m - 9:36(9:36/m) 145/186bpm 181/206rpm
2) 1m - 7:15(7:15/m) 131/136bpm 179/194rpm
3) 1m - 7:37(7:37/m) 129/133bpm 178/192rpm
4) 1m - 7:45(7:45/m) 130/137bpm 179/200rpm
5) 1m - 7:48(7:48/m) 134/158bpm 178/208rpm
6) 1m - 7:09(7:09/m) 161/171bpm 178/214rpm
7) 1m - 6:46(6:46/m) 154/170bpm 179/220rpm
8) 1m - 6:55(6:55/m) 153/175bpm 181/228rpm
9) 1m - 7:08(7:08/m) 168/174bpm 179/218rpm
10) 0.16m - 1:18(8:23/m) 133/136bpm 176/188rpm

9:36 7:15 7:37 7:45 7:48 7:09 6:46 6:55 7:08 1:18

Pace

14%

26%

41%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:03	1:03	8:23	124 48-186	1040	182 172-194	3/1
0.25	2:10	1:07	8:55	186 186-186	1659	181 172-188	1/1
0.38	3:05	55	7:20	186 186-186	1363	178 164-196	2/2
0.50	4:44	1:39	13:15	119 90-186	1576	181 170-192	1/1
0.63	5:44	1:00	7:59	135 129-139	1079	182 166-198	2/0
0.75	7:29	1:45	13:57	137 133-140	1911	178 168-188	3/2
0.88	8:18	50	6:38	134 132-136	890	180 164-206	0/3
1.00	9:36	1:17	10:19	130 126-133	1341	181 174-196	5/1
1.13	10:22	46	6:07	133 131-136	814	181 154-194	2/3
1.25	11:04	43	5:41	131 129-133	745	178 170-184	2/3
1.38	11:48	43	5:47	134 134-134	776	184 184-184	4/2
1.50	12:33	45	6:02	134 134-134	809	180 180-180	1/1
1.63	14:02	1:29	11:54	132 128-135	1571	178 172-186	5/3
1.75	14:59	57	7:35	129 127-132	977	180 170-192	2/1
1.88	15:55	55	7:23	130 129-132	961	181 168-192	3/1
2.00	16:50	55	7:22	131 129-132	966	179 168-192	2/3
2.13	17:41	51	6:49	129 126-131	880	176 154-192	3/0
2.25	18:44	1:03	8:23	128 126-132	1073	178 166-188	2/2
2.38	19:41	57	7:34	131 129-133	992	180 166-188	4/3
2.50	20:40	1:00	7:58	131 129-132	1044	179 166-190	1/1
2.63	21:36	56	7:28	129 128-130	964	176 160-192	3/3
2.75	22:31	54	7:14	128 126-129	926	181 168-192	3/1
2.88	23:31	1:01	8:05	128 127-131	1036	180 170-192	1/4
3.00	24:27	56	7:28	127 125-128	949	179 170-192	7/7
3.13	25:26	59	7:49	128 127-130	1001	174 152-190	3/1
3.25	26:25	59	7:52	128 127-131	1006	179 168-192	2/3
3.38	27:23	58	7:41	133 130-137	1022	183 172-192	3/3
3.50	28:18	55	7:22	131 128-132	965	180 166-200	1/1
3.63	29:18	1:00	7:59	130 129-131	1038	175 166-184	2/3
3.75	30:14	56	7:31	129 128-131	970	180 170-192	2/2
3.88	31:14	1:00	7:57	129 128-130	1026	181 168-192	1/1
4.00	32:11	57	7:38	130 129-131	993	179 168-192	2/2
4.13	33:10	59	7:50	131 129-132	1025	181 172-188	2/1
4.25	34:11	1:01	8:06	129 126-131	1045	177 166-190	3/1
4.38	35:15	1:04	8:32	129 126-131	1101	178 168-188	2/2
4.50	36:13	58	7:45	130 126-132	1006	173 162-192	2/3
4.63	37:17	1:04	8:32	128 126-130	1093	178 166-188	3/0
4.75	38:11	54	7:12	131 128-144	944	186 170-208	0/3
4.88	38:57	47	6:13	154 144-158	958	183 164-202	2/2
5.00	40:01	1:04	8:28	140 133-151	1185	172 160-184	2/3
5.13	40:48	47	6:16	153 133-164	958	185 162-206	2/3
5.25	41:50	1:02	8:18	159 144-164	1319	168 154-186	2/4
5.38	42:36	46	6:06	153 144-163	932	181 138-214	1/2
5.50	43:35	59	7:54	169 163-171	1335	175 162-192	2/3
5.63	44:24	49	6:34	171 171-171	1123	190 166-210	3/4
5.75	45:19	55	7:20	171 171-171	1253	175 164-192	2/2
5.88	46:14	55	7:19	171 171-171	1252	176 164-192	1/2
6.00	47:09	55	7:20	137 132-171	1004	178 166-192	4/5
6.13	48:09	1:00	8:00	131 130-133	1048	174 160-186	5/1
6.25	48:52	43	5:43	148 130-166	845	190 154-216	2/3
6.38	49:46	54	7:16	158 143-170	1148	173 162-182	5/5
6.50	50:32	45	6:01	143 134-159	861	190 166-220	2/3
6.63	51:23	52	6:52	163 159-169	1120	171 154-184	0/1
6.75	52:19	56	7:27	163 163-163	1213	190 166-210	1/3
6.87	53:04	45	6:01	165 163-170	994	174 158-202	2/1
7.00	53:55	51	6:46	160 155-166	1083	173 146-188	2/5
7.12	54:35	40	5:20	155 155-155	826	186 156-216	0/3
7.25	55:33	59	7:48	162 155-175	1264	172 162-188	0/2
7.37	56:29	56	7:25	146 137-174	1084	171 158-190	2/3
7.50	57:23	54	7:11	134 132-137	962	177 168-188	2/3
7.62	58:26	1:03	8:24	134 133-136	1125	176 162-192	1/2
7.75	59:07	41	5:26	146 133-169	793	200 172-228	4/3
7.87	1:00:00	53	7:06	173 169-174	1227	176 164-194	0/3
8.00	1:00:50	50	6:44	174 174-174	1171	188 168-214	3/1
8.12	1:01:39	49	6:31	174 174-174	1134	176 158-186	2/2
8.25	1:02:37	58	7:44	174 174-174	1345	174 154-188	3/2
8.37	1:03:21	43	5:48	174 174-174	1008	188 152-212	2/3
8.50	1:04:14	53	7:05	174 174-174	1233	176 166-202	2/1
8.62	1:05:09	55	7:22	174 174-174	1282	188 168-218	1/4
8.75	1:06:05	56	7:31	174 174-174	1308	181 172-198	1/2
8.87	1:06:58	53	7:03	167 138-174	1176	176 162-190	2/3
9.00	1:07:58	1:00	8:01	137 133-141	1099	177 166-190	2/1
9.12	1:09:00	1:02	8:17	132 126-136	1093	177 166-188	1/0
9.16	1:09:17	17	9:09	134 133-136	1226	171 162-180	3/0

Heart

145/186max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 191m, Range 22m, Flat prediction 1:07:17

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

179 (228 max) Stride Length: 122cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	57.7	185	5.4	39:57	7:27
Walk	42.3	170	3.8	29:20	7:45

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:24	5:37	53.99%	More
800m	3:07	6:16	55.30%	More
1km	4:00	6:26	56.38%	More
Mile	6:25	6:25	60.77%	More
5k	21:19	6:52	62.10%	More
5 miles	35:41	7:08	60.29%	More
10k	45:03	7:15	59.65%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:26	6:26	60.56
5km	21:23	6:53	61.91
5M	35:25	7:05	60.73
10km	44:35	7:10	60.29
10M	1:13:50	7:23	60.14
Half	1:38:19	7:30	59.29
20M	2:33:57	7:42	60.00
Mara	3:24:58	7:49	60.09

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