Mon 22nd Mar 2021 at 6:00am by pjlovr25
Run > Intervals
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Time
55:29
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Miles 6.07
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Min/mi 9:08
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Pacing
73%
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WAVA
54.34
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Stride(cm)
97
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Cals
609
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Cadence
181
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BPM
160
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%MHR
85.3
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B/mi 1459
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Asc(m)
75
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Surface
Road
Notes & Comments
2x (3x 1km fast, 1:30 recover), 3mins bt sets
===
1) 0.5m - 5:00(10:04/m) 143/154bpm 52cal
2) 0.54m - 5:00(9:19/m) 155/158bpm 58cal
3) 0.62m - 4:47(7:41/m) 172/177bpm 61cal
4) 0.09m - 1:30(16:35/m) 150/173bpm 15cal
5) 0.62m - 4:44(7:37/m) 165/176bpm 57cal
6) 0.09m - 1:30(17:24/m) 149/174bpm 14cal
7) 0.62m - 4:45(7:38/m) 170/177bpm 59cal
8) 0.09m - 1:30(16:16/m) 151/175bpm 14cal
9) 0.27m - 3:00(11:07/m) 144/151bpm 26cal
10) 0.62m - 4:44(7:37/m) 172/181bpm 60cal
11) 0.09m - 1:30(16:52/m) 154/177bpm 14cal
12) 0.62m - 4:40(7:31/m) 168/179bpm 57cal
13) 0.09m - 1:30(16:34/m) 151/175bpm 13cal
14) 0.62m - 4:49(7:44/m) 170/179bpm 58cal
15) 0.08m - 1:30(18:19/m) 151/178bpm 12cal
16) 0.5m - 5:00(9:54/m) 149/156bpm 39cal
17) 0m - 0(2:27/m) 154/154bpm
===
1) 0.5m - 5:00(10:04/m) 143/154bpm 52cal
2) 0.54m - 5:00(9:19/m) 155/158bpm 58cal
3) 0.62m - 4:47(7:41/m) 172/177bpm 61cal
4) 0.09m - 1:30(16:35/m) 150/173bpm 15cal
5) 0.62m - 4:44(7:37/m) 165/176bpm 57cal
6) 0.09m - 1:30(17:24/m) 149/174bpm 14cal
7) 0.62m - 4:45(7:38/m) 170/177bpm 59cal
8) 0.09m - 1:30(16:16/m) 151/175bpm 14cal
9) 0.27m - 3:00(11:07/m) 144/151bpm 26cal
10) 0.62m - 4:44(7:37/m) 172/181bpm 60cal
11) 0.09m - 1:30(16:52/m) 154/177bpm 14cal
12) 0.62m - 4:40(7:31/m) 168/179bpm 57cal
13) 0.09m - 1:30(16:34/m) 151/175bpm 13cal
14) 0.62m - 4:49(7:44/m) 170/179bpm 58cal
15) 0.08m - 1:30(18:19/m) 151/178bpm 12cal
16) 0.5m - 5:00(9:54/m) 149/156bpm 39cal
17) 0m - 0(2:27/m) 154/154bpm
5:00 5:00 4:47 1:30 4:44 1:30 4:45 1:30 3:00 4:44 1:30 4:40 1:30 4:49 1:30 5:00 0
Pin Map |
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0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 50 | 50 +6 | 13:19 | 123 107-136 | 1638 | 181 122-196 | 1/0 |
0.13 | 1:25 | 35 | 9:22 | 136 130-140 | 1274 | 183 180-188 | 1/0 |
0.19 | 2:02 | 37 | 9:48 | 142 139-146 | 1392 | 182 178-188 | 1/0 |
0.25 | 2:40 | 38 | 10:13 | 146 145-149 | 1492 | 179 178-182 | 1/0 |
0.31 | 3:17 | 37 | 9:52 | 147 145-150 | 1451 | 183 180-186 | 1/0 |
0.38 | 3:54 | 37 | 9:46 | 150 149-151 | 1466 | 183 180-184 | 1/0 |
0.44 | 4:31 | 37 | 9:51 | 152 150-153 | 1498 | 181 180-184 | 1/0 |
0.50 | 5:06 | 35 | 9:28 | 152 150-154 | 1438 | 182 180-184 | 1/0 |
0.56 | 5:41 | 35 | 9:21 | 154 153-155 | 1441 | 184 182-188 | 1/0 |
0.63 | 6:16 | 34 | 9:07 | 155 154-158 | 1414 | 187 184-190 | 1/0 |
0.69 | 6:51 | 36 | 9:29 | 155 152-158 | 1470 | 187 186-188 | 1/0 |
0.75 | 7:26 | 35 | 9:16 | 154 151-156 | 1428 | 184 182-186 | 0/0 |
0.81 | 8:01 | 35 | 9:19 | 154 153-157 | 1434 | 185 180-192 | 1/0 |
0.88 | 8:36 | 35 | 9:18 | 154 153-155 | 1433 | 184 182-186 | 0/0 |
0.94 | 9:10 | 35 | 9:15 | 157 153-158 | 1452 | 185 182-188 | 1/1 |
1.00 | 9:46 | 36 | 9:28 | 155 154-156 | 1468 | 182 176-186 | 1/1 |
1.06 | 10:19 | 34 | 8:58 | 158 155-165 | 1416 | 185 182-192 | 1/0 |
1.13 | 10:50 | 30 | 8:04 | 167 165-170 | 1347 | 194 190-204 | 1/0 |
1.19 | 11:20 | 30 | 8:07 | 172 168-175 | 1396 | 196 192-198 | 2/0 |
1.25 | 11:47 | 27 | 7:07 | 176 174-177 | 1253 | 198 196-200 | 3/0 |
1.31 | 12:15 | 28 | 7:33 | 176 175-177 | 1327 | 198 196-200 | 2/0 |
1.38 | 12:43 | 28 | 7:32 | 174 173-175 | 1312 | 197 194-200 | 0/0 |
1.44 | 13:12 | 29 | 7:43 | 173 172-174 | 1335 | 197 190-204 | 0/1 |
1.50 | 13:41 | 28 | 7:33 | 172 170-173 | 1299 | 193 188-198 | 0/1 |
1.56 | 14:11 | 30 | 8:04 | 172 171-173 | 1387 | 193 188-200 | 0/2 |
1.63 | 14:39 | 28 | 7:22 | 172 171-173 | 1266 | 192 188-200 | 1/1 |
1.69 | 15:23 | 45 | 11:58 | 167 154-173 | 2000 | 156 128-194 | 0/1 |
1.75 | 16:26 | 1:03 | 16:41 | 141 130-154 | 2351 | 136 130-192 | 0/1 |
1.81 | 16:54 | 28 | 7:27 | 147 136-153 | 1095 | 196 190-204 | 0/2 |
1.88 | 17:22 | 28 | 7:28 | 157 153-159 | 1171 | 194 192-196 | 0/2 |
1.94 | 17:50 | 29 | 7:37 | 161 158-163 | 1226 | 196 194-198 | 0/2 |
2.00 | 18:18 | 28 | 7:27 | 165 162-167 | 1228 | 196 194-198 | 0/1 |
2.06 | 18:45 | 27 | 7:10 | 169 167-171 | 1211 | 197 196-200 | 0/2 |
2.13 | 19:12 | 27 | 7:12 | 170 169-172 | 1225 | 198 192-208 | 0/1 |
2.19 | 19:41 | 29 | 7:44 | 172 171-173 | 1329 | 194 190-198 | 0/0 |
2.25 | 20:12 | 31 | 8:11 | 171 170-173 | 1399 | 195 192-202 | 0/1 |
2.31 | 20:42 | 30 | 7:59 | 173 172-174 | 1382 | 194 190-198 | 0/2 |
2.38 | 21:10 | 28 | 7:26 | 174 172-176 | 1294 | 192 182-194 | 0/0 |
2.44 | 22:15 | 1:05 | 17:17 | 153 137-173 | 2644 | 136 132-180 | 0/0 |
2.50 | 23:00 | 45 | 12:04 | 140 131-153 | 1690 | 158 98-206 | 1/1 |
2.56 | 23:29 | 29 | 7:50 | 161 154-168 | 1262 | 198 194-206 | 2/1 |
2.63 | 23:58 | 29 | 7:39 | 169 168-171 | 1293 | 197 192-212 | 1/1 |
2.69 | 24:25 | 27 | 7:15 | 173 171-175 | 1254 | 197 196-202 | 1/1 |
2.75 | 24:53 | 28 | 7:23 | 174 173-176 | 1283 | 196 194-198 | 1/1 |
2.81 | 25:21 | 28 | 7:29 | 175 174-177 | 1310 | 196 194-200 | 1/1 |
2.88 | 25:50 | 30 | 7:54 | 175 174-177 | 1382 | 193 190-202 | 0/1 |
2.94 | 26:19 | 29 | 7:40 | 176 174-177 | 1350 | 194 192-196 | 0/1 |
3.00 | 26:47 | 28 | 7:26 | 175 174-176 | 1299 | 193 192-198 | 0/2 |
3.06 | 27:15 | 28 | 7:34 | 174 173-175 | 1315 | 193 192-196 | 1/1 |
3.13 | 28:08 | 53 | 14:02 | 162 148-175 | 2273 | 143 118-194 | 1/1 |
3.19 | 29:05 | 57 | 15:14 | 138 132-148 | 2103 | 143 130-180 | 1/2 |
3.25 | 29:43 | 38 | 10:08 | 142 138-146 | 1439 | 179 176-182 | 2/1 |
3.31 | 30:21 | 38 | 10:05 | 148 146-150 | 1492 | 180 178-194 | 2/1 |
3.38 | 31:04 | 43 | 11:21 | 150 148-151 | 1703 | 169 118-182 | 1/0 |
3.44 | 31:51 | 47 | 12:37 | 141 137-146 | 1778 | 160 134-198 | 1/1 |
3.50 | 32:21 | 30 | 7:58 | 154 143-162 | 1228 | 191 184-194 | 1/1 |
3.56 | 32:50 | 30 | 7:55 | 165 162-168 | 1307 | 197 190-202 | 1/0 |
3.63 | 33:19 | 29 | 7:37 | 171 166-174 | 1302 | 196 194-198 | 2/1 |
3.69 | 33:47 | 28 | 7:35 | 175 173-178 | 1326 | 199 196-202 | 2/0 |
3.75 | 34:17 | 29 | 7:47 | 176 175-178 | 1370 | 198 192-202 | 2/0 |
3.81 | 34:43 | 27 | 7:11 | 177 175-179 | 1271 | 196 192-198 | 1/1 |
3.88 | 35:12 | 29 | 7:43 | 177 176-179 | 1365 | 199 192-210 | 1/1 |
3.94 | 35:41 | 28 | 7:32 | 178 176-179 | 1340 | 198 192-204 | 1/0 |
4.00 | 36:08 | 28 | 7:22 | 178 176-181 | 1310 | 195 194-198 | 1/1 |
4.06 | 36:37 | 29 | 7:39 | 177 175-179 | 1353 | 192 184-204 | 0/1 |
4.13 | 37:42 | 1:05 | 17:21 | 158 141-177 | 2740 | 135 126-188 | 0/0 |
4.19 | 38:24 | 42 | 11:18 | 142 135-152 | 1604 | 159 128-196 | 0/0 |
4.25 | 38:53 | 29 | 7:37 | 157 151-162 | 1195 | 194 192-196 | 0/1 |
4.31 | 39:21 | 28 | 7:33 | 164 161-166 | 1238 | 198 192-216 | 0/2 |
4.38 | 39:51 | 30 | 7:58 | 165 163-166 | 1314 | 194 190-204 | 0/2 |
4.44 | 40:20 | 29 | 7:36 | 168 165-169 | 1278 | 196 192-200 | 0/2 |
4.50 | 40:47 | 27 | 7:20 | 171 169-173 | 1253 | 196 194-198 | 0/1 |
4.56 | 41:15 | 28 | 7:25 | 175 173-176 | 1298 | 195 192-200 | 0/1 |
4.62 | 41:42 | 27 | 7:08 | 175 174-176 | 1249 | 196 192-206 | 0/1 |
4.69 | 42:10 | 28 | 7:30 | 176 175-177 | 1321 | 194 192-196 | 0/1 |
4.75 | 42:36 | 27 | 7:04 | 176 175-177 | 1244 | 194 190-200 | 0/1 |
4.81 | 43:30 | 53 | 14:13 | 164 147-179 | 2333 | 147 128-194 | 0/1 |
4.87 | 44:24 | 54 | 14:30 | 139 132-148 | 2016 | 141 118-196 | 1/1 |
4.94 | 45:02 | 38 +5 | 10:03 | 150 143-155 | 1509 | 193 154-210 | 1/0 |
5.00 | 45:32 | 30 | 7:59 | 162 155-167 | 1294 | 197 192-204 | 1/0 |
5.06 | 46:00 | 28 | 7:31 | 170 168-172 | 1277 | 196 194-208 | 1/0 |
5.12 | 46:28 | 28 | 7:32 | 174 171-177 | 1311 | 198 192-212 | 1/0 |
5.19 | 46:56 | 28 | 7:25 | 176 175-177 | 1306 | 197 192-206 | 0/0 |
5.25 | 47:24 | 28 | 7:26 | 176 175-178 | 1309 | 197 194-202 | 1/0 |
5.31 | 47:52 | 29 | 7:37 | 177 176-178 | 1347 | 196 192-208 | 1/1 |
5.38 | 48:20 | 28 | 7:31 | 177 176-178 | 1330 | 198 190-212 | 0/2 |
5.44 | 48:48 | 28 | 7:24 | 177 176-178 | 1309 | 195 192-204 | 1/0 |
5.50 | 49:31 | 43 | 11:21 | 173 163-179 | 1963 | 164 126-196 | 1/0 |
5.56 | 50:41 | 1:10 | 18:36 | 144 133-162 | 2678 | 131 126-162 | 1/0 |
5.63 | 51:18 | 37 | 9:57 | 141 136-143 | 1402 | 180 172-188 | 0/1 |
5.69 | 51:54 | 36 | 9:40 | 145 143-146 | 1402 | 183 178-184 | 0/1 |
5.75 | 52:30 | 36 | 9:28 | 147 144-149 | 1392 | 181 178-184 | 0/0 |
5.81 | 53:06 | 37 | 9:45 | 148 146-151 | 1442 | 182 180-188 | 1/0 |
5.88 | 53:45 | 39 | 10:30 | 153 150-156 | 1605 | 181 178-184 | 2/0 |
5.94 | 54:21 | 35 | 9:21 | 153 151-155 | 1432 | 182 178-184 | 0/2 |
6.00 | 54:56 | 36 | 9:34 | 152 151-153 | 1454 | 181 178-184 | 1/1 |
6.06 | 55:33 | 36 | 9:43 | 153 151-155 | 1486 | 183 180-186 | 1/1 |
6.07 | 55:39 | 6 | 18:09 | 154 154-154 | 2796 | 185 184-188 | 0/0 |
Heart
160/181max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 75m,
Range 21m, Flat prediction 55:29
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
181 (216 max)
Stride Length: 97cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 83.1 | 190 | 5.5 | 46:15 | 8:20 |
Walk | 16.9 | 132 | 0.5 | 9:24 | 18:00 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:04 | 7:04 | 61.30 |
5km | 25:48 | 8:18 | 58.67 |
5M | 44:27 | 8:53 | 55.51 |
10km | 56:59 | 9:10 | 54.19 |
10M | 1:38:10 | 9:49 | 51.68 |
Half | 2:13:39 | 10:12 | 49.50 |
20M | 3:36:45 | 10:50 | 47.89 |
Mara | 4:55:07 | 11:16 | 46.50 |
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