Tue 23rd Mar 2021 at 5:00pm by snogard
Run > Intervals
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Time
49:02
-
Miles 3.93
-
Min/mi 12:29
-
Pacing
77%
-
WAVA
48.63
-
Stride(cm)
87
-
Cals
302
-
Cadence
149
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BPM
136
-
%MHR
71.7
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B/mi 1692
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Asc(m)
22
-
Surface
Road
Notes & Comments
3 comments
89/20 progressive intervals.....ouch
Split Summary
===
1) 0.39m - 5:00(12:46/m) 128/163bpm 40cal 4.7/5.74mph
2) 0.34m - 5:00(14:34/m) 145/164bpm 39cal 4.12/6.76mph
3) 0.04m - 30(12:17/m) 143/153bpm 4cal 4.89/5.8mph
4) 0.04m - 20(8:51/m) 163/169bpm 3cal 6.78/4.84mph
5) 0.02m - 10(6:42/m) 172/175bpm 1cal 8.96/5.66mph
6) 0.05m - 30(10:46/m) 163/172bpm 5cal 5.57/6.07mph
7) 0.04m - 20(8:58/m) 164/170bpm 2cal 6.69/5.91mph
8) 0.02m - 10(7:52/m) 172/174bpm 1cal 7.63/6.66mph
9) 0.05m - 30(10:34/m) 162/171bpm 4cal 5.68/6.85mph
10) 0.04m - 20(8:53/m) 170/175bpm 3cal 6.75/5.95mph
11) 0.02m - 10(7:25/m) 176/177bpm 1cal 8.09/6.89mph
12) 0.04m - 30(11:34/m) 172/176bpm 5cal 5.19/7.14mph
13) 0.04m - 20(8:43/m) 171/177bpm 3cal 6.88/6.07mph
14) 0.02m - 10(8:34/m) 177/177bpm 1cal 7/6.47mph
15) 0.04m - 30(11:45/m) 167/173bpm 5cal 5.11/6.57mph
16) 0.04m - 20(8:32/m) 169/175bpm 3cal 7.03/6.07mph
17) 0.02m - 10(7:35/m) 176/177bpm 1cal 7.91/6.76mph
18) 0.34m - 5:00(14:43/m) 131/175bpm 32cal 4.08/6.95mph
19) 0.05m - 30(9:32/m) 133/137bpm 3cal 6.29/5.7mph
20) 0.04m - 20(8:55/m) 139/141bpm 2cal 6.73/6.1mph
21) 0.02m - 10(8:06/m) 142/143bpm 1cal 7.4/6.28mph
22) 0.04m - 30(11:26/m) 144/144bpm 4cal 5.25/6.43mph
23) 0.04m - 20(8:43/m) 144/145bpm 2cal 6.88/5.8mph
24) 0.02m - 10(7:23/m) 147/148bpm 1cal 8.12/6.7mph
25) 0.04m - 30(12:03/m) 145/148bpm 4cal 4.98/6.93mph
26) 0.04m - 20(8:59/m) 145/147bpm 2cal 6.68/5.91mph
27) 0.01m - 10(13:20/m) 147/147bpm 1cal 4.5/5.99mph
28) 0.05m - 30(10:41/m) 142/145bpm 4cal 5.61/6.05mph
29) 0.04m - 20(9:19/m) 146/150bpm 2cal 6.44/6.07mph
30) 0.02m - 10(8:02/m) 151/152bpm 1cal 7.46/6.76mph
31) 0.04m - 30(12:18/m) 149/151bpm 4cal 4.88/6.82mph
32) 0.04m - 20(8:01/m) 148/149bpm 3cal 7.48/6.22mph
33) 0.02m - 10(8:27/m) 151/152bpm 1cal 7.1/7.03mph
34) 0.36m - 5:00(13:57/m) 125/153bpm 25cal 4.3/7.03mph
35) 0.06m - 30(8:49/m) 136/142bpm 3cal 6.81/7.7mph
36) 0.04m - 20(8:24/m) 147/150bpm 2cal 7.14/7.31mph
37) 0.02m - 10(7:40/m) 151/152bpm 1cal 7.82/8.31mph
38) 0.04m - 30(12:28/m) 148/153bpm 4cal 4.81/7.91mph
39) 0.04m - 20(9:13/m) 146/147bpm 2cal 6.51/5.63mph
40) 0.02m - 10(6:49/m) 149/150bpm 1cal 8.81/6.62mph
41) 0.04m - 30(12:13/m) 146/151bpm 4cal 4.91/7.72mph
42) 0.04m - 20(9:09/m) 144/146bpm 2cal 6.55/5.72mph
43) 0.02m - 10(7:03/m) 148/149bpm 1cal 8.51/6.78mph
44) 0.04m - 30(12:33/m) 146/150bpm 4cal 4.78/7.24mph
45) 0.04m - 20(8:46/m) 144/146bpm 2cal 6.84/5.8mph
46) 0.02m - 10(7:33/m) 148/150bpm 1cal 7.94/6.7mph
47) 0.68m - 10:00(14:46/m) 119/151bpm 38cal 4.06/7.01mph
48) 0.37m - 5:02(13:38/m) 127/135bpm 24cal 4.4/5.36mph
Split Summary
===
1) 0.39m - 5:00(12:46/m) 128/163bpm 40cal 4.7/5.74mph
2) 0.34m - 5:00(14:34/m) 145/164bpm 39cal 4.12/6.76mph
3) 0.04m - 30(12:17/m) 143/153bpm 4cal 4.89/5.8mph
4) 0.04m - 20(8:51/m) 163/169bpm 3cal 6.78/4.84mph
5) 0.02m - 10(6:42/m) 172/175bpm 1cal 8.96/5.66mph
6) 0.05m - 30(10:46/m) 163/172bpm 5cal 5.57/6.07mph
7) 0.04m - 20(8:58/m) 164/170bpm 2cal 6.69/5.91mph
8) 0.02m - 10(7:52/m) 172/174bpm 1cal 7.63/6.66mph
9) 0.05m - 30(10:34/m) 162/171bpm 4cal 5.68/6.85mph
10) 0.04m - 20(8:53/m) 170/175bpm 3cal 6.75/5.95mph
11) 0.02m - 10(7:25/m) 176/177bpm 1cal 8.09/6.89mph
12) 0.04m - 30(11:34/m) 172/176bpm 5cal 5.19/7.14mph
13) 0.04m - 20(8:43/m) 171/177bpm 3cal 6.88/6.07mph
14) 0.02m - 10(8:34/m) 177/177bpm 1cal 7/6.47mph
15) 0.04m - 30(11:45/m) 167/173bpm 5cal 5.11/6.57mph
16) 0.04m - 20(8:32/m) 169/175bpm 3cal 7.03/6.07mph
17) 0.02m - 10(7:35/m) 176/177bpm 1cal 7.91/6.76mph
18) 0.34m - 5:00(14:43/m) 131/175bpm 32cal 4.08/6.95mph
19) 0.05m - 30(9:32/m) 133/137bpm 3cal 6.29/5.7mph
20) 0.04m - 20(8:55/m) 139/141bpm 2cal 6.73/6.1mph
21) 0.02m - 10(8:06/m) 142/143bpm 1cal 7.4/6.28mph
22) 0.04m - 30(11:26/m) 144/144bpm 4cal 5.25/6.43mph
23) 0.04m - 20(8:43/m) 144/145bpm 2cal 6.88/5.8mph
24) 0.02m - 10(7:23/m) 147/148bpm 1cal 8.12/6.7mph
25) 0.04m - 30(12:03/m) 145/148bpm 4cal 4.98/6.93mph
26) 0.04m - 20(8:59/m) 145/147bpm 2cal 6.68/5.91mph
27) 0.01m - 10(13:20/m) 147/147bpm 1cal 4.5/5.99mph
28) 0.05m - 30(10:41/m) 142/145bpm 4cal 5.61/6.05mph
29) 0.04m - 20(9:19/m) 146/150bpm 2cal 6.44/6.07mph
30) 0.02m - 10(8:02/m) 151/152bpm 1cal 7.46/6.76mph
31) 0.04m - 30(12:18/m) 149/151bpm 4cal 4.88/6.82mph
32) 0.04m - 20(8:01/m) 148/149bpm 3cal 7.48/6.22mph
33) 0.02m - 10(8:27/m) 151/152bpm 1cal 7.1/7.03mph
34) 0.36m - 5:00(13:57/m) 125/153bpm 25cal 4.3/7.03mph
35) 0.06m - 30(8:49/m) 136/142bpm 3cal 6.81/7.7mph
36) 0.04m - 20(8:24/m) 147/150bpm 2cal 7.14/7.31mph
37) 0.02m - 10(7:40/m) 151/152bpm 1cal 7.82/8.31mph
38) 0.04m - 30(12:28/m) 148/153bpm 4cal 4.81/7.91mph
39) 0.04m - 20(9:13/m) 146/147bpm 2cal 6.51/5.63mph
40) 0.02m - 10(6:49/m) 149/150bpm 1cal 8.81/6.62mph
41) 0.04m - 30(12:13/m) 146/151bpm 4cal 4.91/7.72mph
42) 0.04m - 20(9:09/m) 144/146bpm 2cal 6.55/5.72mph
43) 0.02m - 10(7:03/m) 148/149bpm 1cal 8.51/6.78mph
44) 0.04m - 30(12:33/m) 146/150bpm 4cal 4.78/7.24mph
45) 0.04m - 20(8:46/m) 144/146bpm 2cal 6.84/5.8mph
46) 0.02m - 10(7:33/m) 148/150bpm 1cal 7.94/6.7mph
47) 0.68m - 10:00(14:46/m) 119/151bpm 38cal 4.06/7.01mph
48) 0.37m - 5:02(13:38/m) 127/135bpm 24cal 4.4/5.36mph
5:00 5:00 30 20 10 30 20 10 30 20 10 30 20 10 30 20 10 5:00 30 20 10 30 20 10 30 20 10 30 20 10 30 20 10 5:00 30 20 10 30 20 10 30 20 10 30 20 10 10:00 5:02
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 45 | 45 | 12:00 | 88 81-102 | 1057 | 161 158-162 | 1/1 |
0.13 | 1:27 | 42 | 11:06 | 127 102-147 | 1411 | 160 158-162 | 0/1 |
0.19 | 2:44 | 1:18 | 20:45 | 119 94-150 | 2469 | 132 122-160 | 0/1 |
0.25 | 3:27 | 43 | 11:21 | 127 102-149 | 1441 | 159 158-162 | 1/1 |
0.31 | 4:07 | 40 | 10:42 | 157 152-161 | 1681 | 160 160-160 | 0/1 |
0.38 | 4:49 | 42 | 11:06 | 161 161-162 | 1788 | 160 158-162 | 1/2 |
0.44 | 5:32 | 44 | 11:37 | 162 161-164 | 1882 | 155 124-162 | 1/0 |
0.50 | 6:34 | 1:02 | 16:31 | 146 133-159 | 2413 | 122 120-124 | 1/1 |
0.56 | 7:17 | 43 | 11:26 | 136 124-153 | 1555 | 145 122-162 | 0/3 |
0.63 | 8:19 | 1:02 | 16:30 | 140 132-149 | 2311 | 136 120-160 | 0/1 |
0.69 | 9:14 | 55 | 14:43 | 146 135-155 | 2148 | 132 110-156 | 1/1 |
0.75 | 10:10 | 56 | 14:50 | 134 125-144 | 1987 | 140 100-164 | 0/0 |
0.81 | 10:49 | 40 | 10:32 | 157 144-169 | 1654 | 167 162-170 | 1/0 |
0.88 | 11:24 | 34 | 9:06 | 167 159-175 | 1521 | 166 160-172 | 2/0 |
0.94 | 11:57 | 33 | 8:55 | 168 159-174 | 1497 | 169 160-174 | 0/0 |
1.00 | 12:35 | 38 | 10:12 | 163 158-169 | 1663 | 161 156-170 | 1/0 |
1.06 | 13:08 | 32 | 8:40 | 175 172-177 | 1516 | 172 160-178 | 0/0 |
1.13 | 13:46 | 38 | 10:15 | 171 169-176 | 1751 | 163 158-170 | 0/1 |
1.19 | 14:26 | 40 | 10:37 | 170 165-177 | 1806 | 165 152-176 | 1/1 |
1.25 | 14:57 | 32 | 8:24 | 171 165-176 | 1437 | 173 162-176 | 0/1 |
1.31 | 16:22 | 1:25 | 22:39 | 149 132-170 | 3375 | 122 110-172 | 1/0 |
1.38 | 17:15 | 52 | 13:55 | 122 114-132 | 1698 | 136 122-160 | 1/2 |
1.44 | 18:09 | 54 | 14:29 | 126 120-131 | 1826 | 138 118-162 | 2/0 |
1.50 | 18:56 | 47 | 12:37 | 123 113-131 | 1552 | 144 126-160 | 0/1 |
1.56 | 19:38 | 42 | 11:12 | 120 115-125 | 1344 | 158 156-158 | 1/1 |
1.63 | 20:18 | 39 | 10:29 | 130 126-135 | 1364 | 160 156-164 | 1/1 |
1.69 | 20:51 | 33 | 8:55 | 139 135-141 | 1238 | 167 166-170 | 2/0 |
1.75 | 21:30 | 39 | 10:29 | 143 143-144 | 1500 | 160 156-172 | 0/1 |
1.81 | 22:03 | 33 | 8:46 | 146 143-148 | 1281 | 170 160-176 | 0/1 |
1.88 | 22:42 | 39 | 10:19 | 144 142-146 | 1486 | 163 156-174 | 0/1 |
1.94 | 23:23 | 41 | 10:54 | 143 141-147 | 1558 | 162 158-174 | 0/1 |
2.00 | 23:58 | 35 | 9:16 | 146 141-152 | 1353 | 168 160-178 | 1/1 |
2.06 | 24:37 | 40 | 10:34 | 148 147-149 | 1564 | 166 158-174 | 1/0 |
2.13 | 25:20 | 43 | 11:30 | 148 142-152 | 1702 | 159 122-176 | 0/2 |
2.19 | 26:20 | 59 | 15:49 | 129 118-140 | 2041 | 126 120-160 | 1/0 |
2.25 | 27:12 | 52 | 13:56 | 121 116-125 | 1687 | 138 114-162 | 1/0 |
2.31 | 28:02 | 50 | 13:28 | 121 116-125 | 1629 | 146 122-158 | 0/1 |
2.38 | 28:49 | 47 | 12:33 | 121 117-127 | 1519 | 157 156-160 | 0/0 |
2.44 | 29:40 | 50 | 13:27 | 123 120-128 | 1655 | 148 122-160 | 1/1 |
2.50 | 30:19 | 39 | 10:19 | 132 125-141 | 1362 | 166 158-174 | 1/1 |
2.56 | 30:50 | 32 | 8:27 | 148 142-151 | 1251 | 173 170-174 | 2/1 |
2.63 | 31:31 | 40 | 10:45 | 148 144-152 | 1590 | 159 142-174 | 2/1 |
2.69 | 32:05 | 34 | 9:05 | 148 147-150 | 1344 | 170 160-176 | 0/1 |
2.75 | 32:44 | 39 | 10:26 | 144 142-145 | 1503 | 165 160-172 | 2/0 |
2.81 | 33:22 | 38 | 10:04 | 147 144-149 | 1481 | 162 124-178 | 1/1 |
2.88 | 33:56 | 34 | 9:07 | 145 143-149 | 1322 | 169 158-176 | 0/1 |
2.94 | 34:51 | 56 | 14:49 | 139 126-150 | 2060 | 133 122-180 | 0/1 |
3.00 | 35:53 | 1:02 | 16:34 | 118 113-123 | 1956 | 121 116-122 | 1/1 |
3.06 | 36:47 | 53 | 14:13 | 112 108-119 | 1592 | 140 114-160 | 1/1 |
3.13 | 37:39 | 52 | 13:53 | 121 116-124 | 1679 | 140 122-158 | 1/1 |
3.19 | 38:43 | 1:05 | 17:15 | 112 110-114 | 1932 | 120 112-122 | 1/1 |
3.25 | 39:33 | 49 | 13:08 | 117 108-125 | 1537 | 152 122-158 | 2/0 |
3.31 | 40:32 | 59 | 15:47 | 115 107-126 | 1815 | 124 118-156 | 1/0 |
3.38 | 41:23 | 51 | 13:38 | 115 109-122 | 1567 | 157 154-158 | 0/1 |
3.44 | 42:15 | 52 | 13:54 | 127 124-129 | 1766 | 135 116-154 | 0/1 |
3.50 | 43:14 | 58 | 15:35 | 112 108-121 | 1745 | 129 112-158 | 1/0 |
3.56 | 44:01 | 47 | 12:32 | 121 115-126 | 1516 | 155 154-156 | 0/2 |
3.63 | 44:46 | 45 | 12:00 | 130 128-133 | 1561 | 156 154-158 | 0/2 |
3.69 | 45:32 | 47 | 12:29 | 134 134-135 | 1672 | 156 154-158 | 0/1 |
3.75 | 46:30 | 58 | 15:25 | 127 118-135 | 1958 | 129 122-158 | 1/1 |
3.81 | 47:25 | 55 | 14:32 | 115 111-120 | 1672 | 137 120-158 | 1/0 |
3.88 | 48:10 | 46 | 12:09 | 129 123-135 | 1567 | 158 158-160 | 2/0 |
3.93 | 49:02 | 52 | 15:44 | 127 120-134 | 1997 | 122 118-126 | 0/0 |
Heart
136/177max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 22m,
Range 7m, Flat prediction 49:02
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
149 (180 max)
Stride Length: 87cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 68.0 | 162 | 3.1 | 33:22 | 10:55 |
Walk | 31.7 | 120 | 0.9 | 15:33 | 17:47 |
Still | 0.2 | - | - | 7 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:53 | 10:53 | 49.24 |
5km | 37:52 | 12:11 | 49.45 |
5M | 1:03:54 | 12:47 | 47.98 |
10km | 1:21:10 | 13:04 | 47.37 |
10M | 2:16:59 | 13:42 | 46.43 |
Half | 3:04:21 | 14:04 | 45.16 |
20M | 4:53:37 | 14:41 | 44.85 |
Mara | 6:35:11 | 15:05 | 44.28 |
Bespoke Fields
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Lots of work in that one!
yes, well run
😀