Tue 30th Mar 2021 at 6:00am by Richard-M
Run > Intervals
- cold
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- 0 👍
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Time
1:01:38
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Miles 8.09
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Min/mi 7:37
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Pacing
72%
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WAVA
63.74
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Stride(cm)
128
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Cals
829
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Cadence
165
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BPM
137
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%MHR
80.4
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B/mi 1042
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Asc(m)
55
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Hillscore
3
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Surface
Road
Notes & Comments
Run: Tuesday Speed work: Intervals 3 1/2 x2k : cold but 🌞
3k WU, 3 1/2 x2 k w/ 1k steady
Couldn't run fast as i wanted as tummy felt dodgy... but OK recovery from vaccination
Waiting for the train too...
Mostly Clear, 2°C, Feels like 2°C, Humidity 97%, Wind 2km/h from ESE
Split Summary
===
1) 1km - 5:12(5:12/km) 113/127bpm 56cal 11.54/13kmph
2) 1km - 4:53(4:53/km) 125/131bpm 61cal 12.27/13kmph
3) 1km - 5:02(5:02/km) 128/135bpm 65cal 11.91/12.56kmph
4) 1km - 4:30(4:30/km) 137/141bpm 63cal 13.36/14.44kmph
5) 1km - 4:30(4:30/km) 141/148bpm 65cal 13.33/13.87kmph
6) 1km - 5:09(5:09/km) 139/149bpm 71cal 11.66/13.03kmph
7) 1km - 4:17(4:17/km) 142/147bpm 61cal 14.03/14.85kmph
8) 1km - 4:22(4:22/km) 147/150bpm 65cal 13.74/14.11kmph
9) 1km - 5:06(5:06/km) 137/150bpm 65cal 11.75/13.91kmph
10) 1km - 4:28(4:28/km) 143/146bpm 63cal 13.44/14.04kmph
11) 1km - 4:27(4:27/km) 147/149bpm 66cal 13.46/14.18kmph
12) 1km - 5:01(5:01/km) 139/149bpm 64cal 11.95/13.74kmph
13) 1km - 4:36(4:36/km) 144/148bpm 64cal 13.03/14.08kmph
14) 0.02km - 4(3:35/km) 144/144bpm 16.71/12.23kmph
3k WU, 3 1/2 x2 k w/ 1k steady
Couldn't run fast as i wanted as tummy felt dodgy... but OK recovery from vaccination
Waiting for the train too...
Mostly Clear, 2°C, Feels like 2°C, Humidity 97%, Wind 2km/h from ESE
Split Summary
===
1) 1km - 5:12(5:12/km) 113/127bpm 56cal 11.54/13kmph
2) 1km - 4:53(4:53/km) 125/131bpm 61cal 12.27/13kmph
3) 1km - 5:02(5:02/km) 128/135bpm 65cal 11.91/12.56kmph
4) 1km - 4:30(4:30/km) 137/141bpm 63cal 13.36/14.44kmph
5) 1km - 4:30(4:30/km) 141/148bpm 65cal 13.33/13.87kmph
6) 1km - 5:09(5:09/km) 139/149bpm 71cal 11.66/13.03kmph
7) 1km - 4:17(4:17/km) 142/147bpm 61cal 14.03/14.85kmph
8) 1km - 4:22(4:22/km) 147/150bpm 65cal 13.74/14.11kmph
9) 1km - 5:06(5:06/km) 137/150bpm 65cal 11.75/13.91kmph
10) 1km - 4:28(4:28/km) 143/146bpm 63cal 13.44/14.04kmph
11) 1km - 4:27(4:27/km) 147/149bpm 66cal 13.46/14.18kmph
12) 1km - 5:01(5:01/km) 139/149bpm 64cal 11.95/13.74kmph
13) 1km - 4:36(4:36/km) 144/148bpm 64cal 13.03/14.08kmph
14) 0.02km - 4(3:35/km) 144/144bpm 16.71/12.23kmph
5:12 4:53 5:02 4:30 4:30 5:09 4:17 4:22 5:06 4:28 4:27 5:01 4:36 4
Pin Map |
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Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:07 | 1:07 | 8:55 | 108 90-121 | 964 | 162 104-170 | 6/1 |
0.25 | 2:06 | 59 | 7:52 | 122 118-126 | 959 | 162 160-166 | 3/0 |
0.38 | 3:09 | 1:03 | 8:21 | 124 115-127 | 1036 | 162 160-166 | 5/1 |
0.50 | 4:11 | 1:02 | 8:19 | 121 116-125 | 1006 | 163 160-168 | 1/3 |
0.63 | 6:41 | 2:30 +1:30 | 20:01 | 93 42-122 | 1862 | 164 150-170 | 1/2 |
0.75 | 7:39 | 58 | 7:44 | 119 88-130 | 921 | 166 164-170 | 5/8 |
0.88 | 8:39 | 1:00 | 8:01 | 129 126-131 | 1034 | 164 162-166 | 2/1 |
1.00 | 9:39 | 1:00 | 7:56 | 125 123-126 | 992 | 163 162-166 | 3/1 |
1.13 | 10:38 | 59 | 7:52 | 127 124-129 | 999 | 164 160-166 | 3/3 |
1.25 | 11:37 | 1:00 | 7:58 | 127 126-128 | 1012 | 164 162-166 | 1/3 |
1.38 | 12:34 | 57 | 7:33 | 127 126-132 | 958 | 164 162-168 | 3/3 |
1.50 | 13:36 | 1:02 | 8:17 | 127 120-129 | 1052 | 164 162-166 | 3/2 |
1.63 | 14:43 | 1:07 | 8:55 | 131 121-135 | 1168 | 164 162-166 | 2/1 |
1.75 | 15:41 | 58 | 7:46 | 132 127-134 | 1025 | 163 162-164 | 6/0 |
1.88 | 16:41 | 1:00 | 7:59 | 125 122-127 | 998 | 163 160-164 | 2/5 |
2.00 | 17:38 | 57 | 7:37 | 133 126-138 | 1012 | 166 164-168 | 1/2 |
2.13 | 18:29 | 51 | 6:46 | 139 137-140 | 941 | 166 164-166 | 2/2 |
2.25 | 19:26 | 57 | 7:40 | 138 137-139 | 1057 | 165 162-168 | 3/2 |
2.38 | 20:19 | 53 | 7:00 | 138 136-139 | 967 | 166 164-168 | 2/2 |
2.50 | 21:12 | 53 | 7:05 | 140 138-141 | 992 | 166 164-168 | 3/3 |
2.63 | 22:06 | 54 | 7:12 | 140 139-141 | 1008 | 166 164-168 | 2/2 |
2.75 | 23:01 | 55 | 7:16 | 141 139-145 | 1026 | 164 158-166 | 2/2 |
2.88 | 23:55 | 54 | 7:14 | 141 134-143 | 1019 | 166 164-168 | 2/3 |
3.00 | 24:49 | 54 | 7:16 | 142 132-146 | 1031 | 166 164-168 | 3/1 |
3.13 | 25:46 | 56 | 7:31 | 145 143-148 | 1091 | 166 158-168 | 3/2 |
3.25 | 26:55 | 1:09 | 9:11 | 140 138-143 | 1286 | 161 158-166 | 2/2 |
3.38 | 28:02 | 1:07 | 9:00 | 146 140-149 | 1314 | 163 162-166 | 8/0 |
3.50 | 29:00 | 58 | 7:42 | 143 137-149 | 1100 | 162 160-164 | 9/0 |
3.63 | 29:59 | 59 | 7:50 | 132 123-137 | 1033 | 162 160-164 | 1/4 |
3.75 | 30:54 | 55 | 7:20 | 132 130-135 | 968 | 164 162-166 | 1/4 |
3.88 | 31:47 | 54 | 7:10 | 139 135-144 | 996 | 166 164-168 | 2/4 |
4.00 | 32:37 | 49 | 6:34 | 142 141-144 | 934 | 168 168-170 | 3/4 |
4.13 | 33:28 | 51 | 6:51 | 142 141-143 | 972 | 169 166-172 | 1/9 |
4.25 | 34:20 | 52 | 6:55 | 145 142-146 | 1003 | 168 166-170 | 2/4 |
4.38 | 35:11 | 51 | 6:51 | 146 145-147 | 1000 | 167 166-170 | 3/4 |
4.50 | 36:04 | 53 | 7:00 | 147 146-147 | 1030 | 166 164-166 | 2/3 |
4.63 | 36:59 | 56 | 7:25 | 146 144-147 | 1083 | 166 164-170 | 2/3 |
4.75 | 37:52 | 53 | 7:01 | 146 144-148 | 1025 | 166 164-168 | 3/4 |
4.88 | 38:43 | 51 | 6:46 | 147 146-149 | 995 | 167 166-170 | 3/3 |
5.00 | 39:37 | 55 | 7:18 | 149 147-150 | 1087 | 168 160-170 | 2/2 |
5.13 | 40:42 | 1:05 | 8:38 | 142 136-149 | 1226 | 160 158-162 | 1/2 |
5.25 | 41:43 | 1:01 | 8:10 | 133 127-136 | 1086 | 161 160-166 | 2/2 |
5.38 | 42:47 | 1:03 | 8:26 | 133 132-134 | 1122 | 162 160-168 | 1/1 |
5.50 | 43:47 | 1:00 | 8:02 | 135 133-136 | 1085 | 162 160-164 | 2/2 |
5.63 | 44:43 | 56 | 7:31 | 138 135-141 | 1036 | 164 162-168 | 2/1 |
5.75 | 45:35 | 52 | 6:57 | 143 141-144 | 994 | 165 160-166 | 2/3 |
5.88 | 46:29 | 54 | 7:10 | 143 142-144 | 1025 | 166 162-170 | 2/2 |
6.00 | 47:24 | 55 | 7:17 | 145 143-146 | 1056 | 168 166-170 | 1/2 |
6.13 | 48:19 | 55 | 7:20 | 144 143-145 | 1056 | 168 166-170 | 2/4 |
6.25 | 49:13 | 55 | 7:17 | 144 143-145 | 1049 | 169 166-170 | 3/3 |
6.38 | 50:07 | 54 | 7:11 | 146 145-147 | 1049 | 169 168-172 | 2/3 |
6.50 | 51:02 | 55 | 7:18 | 145 144-147 | 1057 | 170 168-172 | 3/3 |
6.63 | 51:55 | 53 | 7:02 | 147 145-148 | 1035 | 170 168-172 | 3/2 |
6.75 | 52:48 | 53 | 7:08 | 148 148-149 | 1055 | 170 168-172 | 2/1 |
6.87 | 53:44 | 56 | 7:28 | 148 145-149 | 1106 | 168 160-172 | 2/4 |
7.00 | 54:47 | 1:02 | 8:19 | 141 134-145 | 1174 | 161 158-164 | 1/2 |
7.12 | 55:49 | 1:02 | 8:17 | 135 127-137 | 1119 | 163 162-164 | 2/2 |
7.25 | 56:50 | 1:01 | 8:08 | 138 135-140 | 1123 | 165 164-166 | 2/2 |
7.37 | 57:49 | 59 | 7:54 | 138 138-139 | 1089 | 164 160-166 | 2/2 |
7.50 | 58:45 | 56 | 7:31 | 141 139-143 | 1059 | 167 166-168 | 2/3 |
7.62 | 59:42 | 56 | 7:31 | 144 142-145 | 1083 | 168 166-170 | 3/2 |
7.75 | 1:00:40 | 58 | 7:44 | 146 144-148 | 1129 | 170 168-178 | 5/1 |
7.87 | 1:01:31 | 52 | 6:53 | 144 142-147 | 992 | 169 168-172 | 1/5 |
8.00 | 1:02:27 | 56 | 7:27 | 142 141-143 | 1057 | 170 168-172 | 1/3 |
8.09 | 1:03:07 | 40 | 7:31 | 143 142-144 | 1075 | 172 166-174 | 1/1 |
Heart
137/150max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 55m,
Range 30m, Flat prediction 1:01:01
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
19 1.9% | 8:03 |
13 2.2% | 8:20 |
See your biggest climbs |
Cadence
165 (178 max)
Stride Length: 128cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 97.7 | 165 | 8.1 | 1:01:36 | 7:48 |
Walk | 0.0 | 107 | 0 | 1 | 12:06 |
Pause | 2.3 | - | - | 1:30 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:04 | 6:04 | 70.76 |
5km | 21:20 | 6:52 | 68.48 |
5M | 36:09 | 7:14 | 65.81 |
10km | 46:00 | 7:24 | 64.59 |
10M | 1:17:57 | 7:48 | 63.00 |
Half | 1:45:09 | 8:02 | 61.32 |
20M | 2:48:04 | 8:24 | 60.80 |
Mara | 3:46:42 | 8:39 | 60.10 |
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