Mon 29th Mar 2021 at 6:00am by pjlovr25
Run > Intervals
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Time
40:03
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Miles 4.44
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Min/mi 9:01
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Pacing
76%
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WAVA
54.54
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Stride(cm)
98
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Cals
449
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Cadence
182
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BPM
158
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%MHR
84.6
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B/mi 1426
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Hillscore
1
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Surface
Road
Notes & Comments
4x 1km fast, 1:30 recover
===
1) 0.51m - 5:00(9:50/m) 144/155bpm 54cal
2) 0.54m - 5:00(9:20/m) 154/158bpm 58cal
3) 0.62m - 4:43(7:35/m) 166/172bpm 58cal
4) 0.09m - 1:30(16:39/m) 145/170bpm 13cal
5) 0.62m - 4:45(7:39/m) 167/173bpm 58cal
6) 0.09m - 1:30(15:50/m) 148/174bpm 13cal
7) 0.62m - 4:47(7:42/m) 171/179bpm 60cal
8) 0.09m - 1:30(17:36/m) 153/178bpm 14cal
9) 0.62m - 4:47(7:42/m) 167/178bpm 58cal
10) 0.09m - 1:30(16:16/m) 151/176bpm 13cal
11) 0.54m - 5:00(9:11/m) 150/159bpm 50cal
12) 0m - 1(4:45/m) 157/157bpm
===
1) 0.51m - 5:00(9:50/m) 144/155bpm 54cal
2) 0.54m - 5:00(9:20/m) 154/158bpm 58cal
3) 0.62m - 4:43(7:35/m) 166/172bpm 58cal
4) 0.09m - 1:30(16:39/m) 145/170bpm 13cal
5) 0.62m - 4:45(7:39/m) 167/173bpm 58cal
6) 0.09m - 1:30(15:50/m) 148/174bpm 13cal
7) 0.62m - 4:47(7:42/m) 171/179bpm 60cal
8) 0.09m - 1:30(17:36/m) 153/178bpm 14cal
9) 0.62m - 4:47(7:42/m) 167/178bpm 58cal
10) 0.09m - 1:30(16:16/m) 151/176bpm 13cal
11) 0.54m - 5:00(9:11/m) 150/159bpm 50cal
12) 0m - 1(4:45/m) 157/157bpm
5:00 5:00 4:43 1:30 4:45 1:30 4:47 1:30 4:47 1:30 5:00 1
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
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 | 39 | 39 | 10:23 | 124 108-133 | 1288 | 175 134-182 | 2/0 |
0.13 | 1:15 | 36 | 9:40 | 138 131-143 | 1334 | 180 176-182 | 1/1 |
0.19 | 1:53 | 38 | 10:05 | 144 143-146 | 1451 | 180 178-182 | 0/0 |
0.25 | 2:30 | 37 | 9:57 | 147 145-150 | 1462 | 180 178-182 | 1/0 |
0.31 | 3:07 | 37 | 9:49 | 150 149-151 | 1473 | 182 178-190 | 1/1 |
0.38 | 3:43 | 36 | 9:31 | 150 148-151 | 1427 | 181 176-182 | 2/1 |
0.44 | 4:20 | 37 | 9:53 | 153 151-155 | 1513 | 182 180-184 | 2/0 |
0.50 | 4:55 | 35 | 9:15 | 151 150-154 | 1397 | 182 180-186 | 1/0 |
0.56 | 5:28 | 34 | 8:58 | 155 152-157 | 1389 | 184 178-188 | 1/1 |
0.63 | 6:04 | 36 | 9:31 | 156 154-157 | 1486 | 186 184-188 | 2/0 |
0.69 | 6:41 | 37 | 9:48 | 155 153-156 | 1520 | 185 184-186 | 1/0 |
0.75 | 7:14 | 34 | 9:00 | 156 153-158 | 1404 | 187 178-198 | 1/1 |
0.81 | 7:48 | 34 | 9:06 | 154 153-156 | 1400 | 185 178-194 | 1/1 |
0.88 | 8:24 | 35 | 9:24 | 153 151-155 | 1438 | 184 180-192 | 1/1 |
0.94 | 8:59 | 36 | 9:29 | 153 152-154 | 1452 | 183 178-186 | 1/1 |
1.00 | 9:34 | 35 | 9:16 | 153 151-154 | 1419 | 183 180-186 | 1/1 |
1.06 | 10:08 | 34 | 9:10 | 152 150-156 | 1393 | 184 180-206 | 1/1 |
1.13 | 10:38 | 30 | 7:55 | 157 155-158 | 1242 | 193 188-206 | 0/2 |
1.19 | 11:07 | 29 | 7:37 | 160 158-161 | 1218 | 194 192-200 | 1/2 |
1.25 | 11:34 | 28 | 7:24 | 164 162-166 | 1213 | 194 192-196 | 1/1 |
1.31 | 12:04 | 30 | 8:00 | 166 165-166 | 1327 | 196 194-200 | 1/2 |
1.38 | 12:32 | 28 | 7:28 | 167 166-169 | 1247 | 195 194-198 | 1/1 |
1.44 | 13:03 | 30 | 8:06 | 168 167-169 | 1362 | 194 190-196 | 1/2 |
1.50 | 13:29 | 26 | 6:58 | 169 168-171 | 1176 | 196 194-206 | 0/1 |
1.56 | 13:58 | 29 | 7:45 | 171 170-172 | 1326 | 194 192-198 | 1/2 |
1.63 | 14:25 | 27 | 7:16 | 170 169-171 | 1236 | 192 190-194 | 1/2 |
1.69 | 15:02 | 37 | 9:47 | 168 160-171 | 1642 | 170 134-196 | 0/0 |
1.75 | 16:06 | 1:04 | 17:10 | 140 126-159 | 2403 | 135 130-142 | 1/0 |
1.81 | 16:41 | 34 | 9:10 | 140 125-154 | 1284 | 179 134-202 | 1/1 |
1.88 | 17:09 | 28 | 7:34 | 160 154-164 | 1212 | 193 190-196 | 1/1 |
1.94 | 17:37 | 28 | 7:33 | 167 165-169 | 1261 | 194 190-202 | 2/1 |
2.00 | 18:05 | 28 | 7:31 | 169 168-170 | 1269 | 195 192-198 | 1/1 |
2.06 | 18:34 | 29 | 7:38 | 171 169-173 | 1305 | 196 192-206 | 0/1 |
2.13 | 19:04 | 30 | 7:52 | 171 170-172 | 1345 | 193 188-208 | 1/0 |
2.19 | 19:32 | 28 | 7:36 | 172 171-173 | 1306 | 195 192-210 | 1/2 |
2.25 | 20:01 | 29 | 7:38 | 172 171-172 | 1314 | 195 192-204 | 0/2 |
2.31 | 20:29 | 29 | 7:37 | 171 171-172 | 1304 | 194 192-194 | 1/1 |
2.38 | 20:57 | 28 | 7:27 | 172 171-173 | 1282 | 194 190-198 | 1/2 |
2.44 | 21:54 | 57 | 15:06 | 156 140-174 | 2356 | 140 130-194 | 0/1 |
2.50 | 22:43 | 49 | 12:59 | 134 130-145 | 1740 | 149 130-198 | 1/1 |
2.56 | 23:11 | 29 | 7:39 | 156 147-163 | 1193 | 197 192-200 | 2/1 |
2.63 | 23:41 | 29 | 7:50 | 167 163-169 | 1310 | 196 194-202 | 2/1 |
2.69 | 24:10 | 29 | 7:48 | 172 169-173 | 1342 | 197 196-198 | 2/0 |
2.75 | 24:39 | 29 | 7:47 | 174 172-175 | 1353 | 195 194-198 | 2/1 |
2.81 | 25:08 | 29 | 7:40 | 176 175-177 | 1349 | 196 192-200 | 4/2 |
2.88 | 25:36 | 28 | 7:23 | 178 176-179 | 1315 | 197 196-198 | 2/3 |
2.94 | 26:04 | 29 | 7:42 | 178 177-179 | 1370 | 196 194-198 | 4/1 |
3.00 | 26:34 | 30 | 7:52 | 178 176-179 | 1400 | 196 192-208 | 2/1 |
3.06 | 27:01 | 27 | 7:19 | 178 176-179 | 1303 | 198 196-202 | 1/1 |
3.13 | 27:47 | 45 | 12:04 | 171 158-179 | 2062 | 157 128-200 | 1/0 |
3.19 | 28:51 | 1:04 | 17:10 | 142 132-157 | 2438 | 138 130-198 | 0/1 |
3.25 | 29:19 | 28 | 7:28 | 150 140-157 | 1120 | 198 196-202 | 2/1 |
3.31 | 29:47 | 28 | 7:24 | 162 157-165 | 1199 | 195 192-196 | 4/2 |
3.38 | 30:16 | 29 | 7:42 | 166 165-168 | 1279 | 195 192-196 | 2/1 |
3.44 | 30:44 | 29 | 7:40 | 168 166-169 | 1289 | 196 192-202 | 0/2 |
3.50 | 31:13 | 29 | 7:40 | 169 167-170 | 1295 | 194 192-198 | 2/1 |
3.56 | 31:42 | 29 | 7:39 | 171 169-172 | 1307 | 195 192-198 | 1/2 |
3.63 | 32:11 | 29 | 7:48 | 173 172-174 | 1348 | 195 192-200 | 1/2 |
3.69 | 32:40 | 29 | 7:43 | 174 172-175 | 1341 | 195 192-198 | 1/2 |
3.75 | 33:07 | 27 | 7:18 | 175 173-176 | 1277 | 195 192-200 | 2/2 |
3.81 | 33:41 | 34 | 9:00 | 176 173-178 | 1583 | 188 134-220 | 0/1 |
3.88 | 34:47 | 1:06 | 17:31 | 151 133-172 | 2644 | 133 126-138 | 1/1 |
3.94 | 35:25 | 39 | 10:21 | 136 132-140 | 1407 | 167 132-184 | 0/1 |
4.00 | 35:59 | 34 | 9:00 | 144 140-147 | 1295 | 185 184-186 | 1/2 |
4.06 | 36:35 | 35 | 9:27 | 146 145-147 | 1380 | 186 182-190 | 0/1 |
4.13 | 37:12 | 37 | 9:53 | 149 146-153 | 1473 | 187 184-204 | 2/2 |
4.19 | 37:46 | 35 | 9:16 | 153 152-155 | 1417 | 186 184-190 | 0/2 |
4.25 | 38:20 | 33 | 8:51 | 153 150-155 | 1353 | 187 186-190 | 1/1 |
4.31 | 38:53 | 33 | 8:55 | 155 154-156 | 1381 | 186 182-196 | 1/2 |
4.38 | 39:26 | 33 | 8:54 | 155 154-156 | 1379 | 186 184-188 | 1/1 |
4.44 | 40:02 | 36 | 9:30 | 157 155-159 | 1492 | 182 178-190 | 2/1 |
4.44 | 40:03 | 1 | 9:25 | 157 157-157 | 1478 | 182 182-182 | 0/0 |
Heart
158/179max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 0m,
Range 13m, Flat prediction 39:32
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
11 1.0% | 9:41 |
See your biggest climbs |
Cadence
182 (220 max)
Stride Length: 98cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 85.6 | 189 | 4.1 | 34:18 | 8:21 |
Walk | 14.4 | 133 | 0.3 | 5:45 | 17:11 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:17 | 7:17 | 59.48 |
5km | 26:38 | 8:34 | 56.83 |
5M | 45:52 | 9:10 | 53.80 |
10km | 58:48 | 9:28 | 52.52 |
10M | 1:41:18 | 10:08 | 50.08 |
Half | 2:17:55 | 10:32 | 47.97 |
20M | 3:43:40 | 11:11 | 46.41 |
Mara | 5:04:32 | 11:37 | 45.06 |
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