Tue 30th Mar 2021 at 5:00pm by Dickie York
Run > Intervals
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Time
1:23:55
-
Miles 11.26
-
Min/mi 7:27
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Pacing
86%
-
WAVA
66.88
-
Stride(cm)
120
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Cals
1102
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Cadence
180
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BPM
144
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%MHR
84.5
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B/mi 1076
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Asc(m)
19
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 8:18(8:18/m) 178/195bpm 134cal 87/89rpm 7.23/8.23mph
2) 1m - 7:16(7:16/m) 140/153bpm 76cal 90/95rpm 8.25/10.02mph
3) 0.62m - 3:57(6:21/m) 150/156bpm 31cal 94/95rpm 9.44/10.22mph
4) 0.13m - 1:01(8:04/m) 147/153bpm 31cal 86/96rpm 7.44/10.2mph
5) 0.63m - 4:02(6:26/m) 150/155bpm 72cal 93/95rpm 9.33/10.67mph
6) 0.13m - 1:09(9:04/m) 149/155bpm 11cal 86/95rpm 6.61/9.53mph
7) 0.62m - 4:06(6:36/m) 153/157bpm 11cal 93/96rpm 9.09/10.71mph
8) 0.13m - 1:06(8:38/m) 149/155bpm 11cal 85/94rpm 6.95/9.35mph
9) 0.62m - 4:06(6:34/m) 153/157bpm 107cal 93/95rpm 9.14/10.04mph
10) 0.13m - 1:11(9:09/m) 149/155bpm 11cal 86/95rpm 6.55/9.64mph
11) 0.62m - 4:11(6:44/m) 152/156bpm 35cal 93/94rpm 8.91/9.6mph
12) 0.13m - 1:05(8:35/m) 148/155bpm 31cal 85/93rpm 6.99/8.59mph
13) 0.62m - 4:09(6:40/m) 151/155bpm 21cal 93/95rpm 9.01/9.44mph
14) 0.12m - 1:10(9:23/m) 145/154bpm 38cal 84/93rpm 6.39/9.1mph
15) 0.62m - 4:13(6:47/m) 150/154bpm 43cal 93/95rpm 8.85/9.31mph
16) 0.13m - 1:08(8:44/m) 146/151bpm 24cal 86/93rpm 6.88/8.68mph
17) 0.62m - 4:12(6:45/m) 149/152bpm 38cal 93/94rpm 8.89/9.55mph
18) 0.12m - 1:09(9:12/m) 144/151bpm 15cal 86/93rpm 6.52/9.17mph
19) 0.62m - 4:15(6:49/m) 149/153bpm 33cal 93/95rpm 8.8/9.53mph
20) 0.13m - 1:08(8:49/m) 143/152bpm 33cal 85/94rpm 6.81/9.13mph
21) 0.62m - 4:11(6:44/m) 145/153bpm 63cal 93/95rpm 8.91/9.42mph
22) 0.12m - 1:04(8:32/m) 146/153bpm 63cal 86/94rpm 7.03/9.22mph
23) 1m - 8:28(8:28/m) 141/152bpm 96cal 87/90rpm 7.08/8.57mph
24) 1m - 8:27(8:27/m) 130/140bpm 53cal 87/126rpm 7.1/8.23mph
25) 0.26m - 2:09(8:10/m) 131/133bpm 21cal 87/88rpm 7.35/7.74mph
===
1) 1m - 8:18(8:18/m) 178/195bpm 134cal 87/89rpm 7.23/8.23mph
2) 1m - 7:16(7:16/m) 140/153bpm 76cal 90/95rpm 8.25/10.02mph
3) 0.62m - 3:57(6:21/m) 150/156bpm 31cal 94/95rpm 9.44/10.22mph
4) 0.13m - 1:01(8:04/m) 147/153bpm 31cal 86/96rpm 7.44/10.2mph
5) 0.63m - 4:02(6:26/m) 150/155bpm 72cal 93/95rpm 9.33/10.67mph
6) 0.13m - 1:09(9:04/m) 149/155bpm 11cal 86/95rpm 6.61/9.53mph
7) 0.62m - 4:06(6:36/m) 153/157bpm 11cal 93/96rpm 9.09/10.71mph
8) 0.13m - 1:06(8:38/m) 149/155bpm 11cal 85/94rpm 6.95/9.35mph
9) 0.62m - 4:06(6:34/m) 153/157bpm 107cal 93/95rpm 9.14/10.04mph
10) 0.13m - 1:11(9:09/m) 149/155bpm 11cal 86/95rpm 6.55/9.64mph
11) 0.62m - 4:11(6:44/m) 152/156bpm 35cal 93/94rpm 8.91/9.6mph
12) 0.13m - 1:05(8:35/m) 148/155bpm 31cal 85/93rpm 6.99/8.59mph
13) 0.62m - 4:09(6:40/m) 151/155bpm 21cal 93/95rpm 9.01/9.44mph
14) 0.12m - 1:10(9:23/m) 145/154bpm 38cal 84/93rpm 6.39/9.1mph
15) 0.62m - 4:13(6:47/m) 150/154bpm 43cal 93/95rpm 8.85/9.31mph
16) 0.13m - 1:08(8:44/m) 146/151bpm 24cal 86/93rpm 6.88/8.68mph
17) 0.62m - 4:12(6:45/m) 149/152bpm 38cal 93/94rpm 8.89/9.55mph
18) 0.12m - 1:09(9:12/m) 144/151bpm 15cal 86/93rpm 6.52/9.17mph
19) 0.62m - 4:15(6:49/m) 149/153bpm 33cal 93/95rpm 8.8/9.53mph
20) 0.13m - 1:08(8:49/m) 143/152bpm 33cal 85/94rpm 6.81/9.13mph
21) 0.62m - 4:11(6:44/m) 145/153bpm 63cal 93/95rpm 8.91/9.42mph
22) 0.12m - 1:04(8:32/m) 146/153bpm 63cal 86/94rpm 7.03/9.22mph
23) 1m - 8:28(8:28/m) 141/152bpm 96cal 87/90rpm 7.08/8.57mph
24) 1m - 8:27(8:27/m) 130/140bpm 53cal 87/126rpm 7.1/8.23mph
25) 0.26m - 2:09(8:10/m) 131/133bpm 21cal 87/88rpm 7.35/7.74mph
8:18 7:16 3:57 1:01 4:02 1:09 4:06 1:06 4:06 1:11 4:11 1:05 4:09 1:10 4:13 1:08 4:12 1:09 4:15 1:08 4:11 1:04 8:28 8:27 2:09
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:12 | 1:12 | 9:36 | 125 95-194 | 1200 | 167 148-174 | 16/5 |
0.25 | 2:10 | 58 | 7:43 | 137 95-194 | 1056 | 172 170-176 | 10/8 |
0.38 | 3:10 | 1:00 | 7:59 | 141 109-193 | 1125 | 174 172-176 | 7/6 |
0.50 | 4:09 | 1:00 | 7:57 | 171 100-194 | 1358 | 174 174-174 | 6/6 |
0.63 | 5:12 | 1:03 | 8:22 | 180 144-194 | 1505 | 175 174-176 | 8/7 |
0.75 | 6:10 | 58 | 7:41 | 178 137-194 | 1368 | 178 176-178 | 8/8 |
0.88 | 7:13 | 1:04 | 8:31 | 144 116-192 | 1226 | 177 172-178 | 7/7 |
1.00 | 8:18 | 1:05 | 8:38 | 130 102-189 | 1122 | 173 160-178 | 6/6 |
1.13 | 9:21 | 1:02 | 8:19 | 130 95-144 | 1081 | 175 174-176 | 7/6 |
1.25 | 10:20 | 59 | 7:56 | 136 109-194 | 1079 | 175 174-176 | 8/8 |
1.38 | 11:15 | 55 | 7:23 | 137 117-170 | 1012 | 176 174-176 | 9/10 |
1.50 | 12:16 | 1:01 | 8:08 | 138 112-194 | 1122 | 174 162-178 | 7/7 |
1.63 | 13:11 | 55 | 7:19 | 139 126-155 | 1016 | 181 174-188 | 6/6 |
1.75 | 13:59 | 48 | 6:25 | 150 140-171 | 963 | 190 190-190 | 7/7 |
1.88 | 14:47 | 48 | 6:21 | 151 147-161 | 959 | 188 186-190 | 10/10 |
2.00 | 15:35 | 48 | 6:22 | 150 137-156 | 956 | 188 186-190 | 11/11 |
2.13 | 16:24 | 49 | 6:31 | 153 141-157 | 998 | 188 186-190 | 10/10 |
2.25 | 17:17 | 53 | 7:07 | 149 140-176 | 1060 | 176 168-192 | 10/11 |
2.38 | 18:14 | 57 | 7:34 | 141 135-150 | 1066 | 180 170-186 | 6/7 |
2.50 | 18:59 | 45 | 6:00 | 147 136-153 | 883 | 187 186-188 | 7/7 |
2.63 | 19:50 | 51 | 6:52 | 152 148-157 | 1043 | 187 186-188 | 8/7 |
2.75 | 20:37 | 47 | 6:14 | 152 139-162 | 947 | 188 184-188 | 9/10 |
2.88 | 21:23 | 46 | 6:10 | 154 147-180 | 949 | 186 186-188 | 10/10 |
3.00 | 22:22 | 58 | 7:47 | 151 142-165 | 1176 | 176 166-190 | 8/9 |
3.13 | 23:18 | 56 | 7:27 | 145 140-173 | 1079 | 176 168-184 | 7/7 |
3.25 | 24:05 | 48 | 6:24 | 151 139-163 | 966 | 186 184-186 | 9/10 |
3.38 | 24:59 | 54 | 7:10 | 154 151-163 | 1105 | 186 182-188 | 9/9 |
3.50 | 25:50 | 51 | 6:45 | 156 152-163 | 1054 | 187 178-192 | 9/8 |
3.63 | 26:39 | 50 | 6:36 | 154 138-162 | 1017 | 187 186-190 | 9/10 |
3.75 | 27:36 | 57 | 7:35 | 151 137-159 | 1144 | 175 166-188 | 6/5 |
3.88 | 28:33 | 57 | 7:34 | 144 130-161 | 1090 | 179 168-188 | 8/8 |
4.00 | 29:22 | 49 | 6:29 | 151 147-157 | 978 | 186 182-190 | 9/9 |
4.13 | 30:12 | 51 | 6:46 | 155 148-171 | 1048 | 187 186-188 | 9/9 |
4.25 | 31:01 | 48 | 6:27 | 154 151-158 | 994 | 188 186-188 | 8/8 |
4.38 | 31:51 | 51 | 6:45 | 154 141-159 | 1040 | 187 184-188 | 6/7 |
4.50 | 32:56 | 1:05 | 8:37 | 151 144-158 | 1301 | 175 164-190 | 8/8 |
4.63 | 33:49 | 53 | 7:04 | 146 139-155 | 1031 | 179 170-186 | 8/9 |
4.75 | 34:38 | 49 | 6:33 | 150 135-154 | 982 | 187 184-188 | 8/7 |
4.88 | 35:30 | 52 | 6:53 | 153 151-169 | 1054 | 187 186-188 | 6/6 |
5.00 | 36:19 | 49 | 6:31 | 153 150-157 | 998 | 187 186-188 | 7/9 |
5.13 | 37:11 | 52 | 7:00 | 154 147-158 | 1077 | 186 186-188 | 6/5 |
5.25 | 38:11 | 1:00 | 8:02 | 150 144-156 | 1205 | 175 166-186 | 6/6 |
5.38 | 39:06 | 55 | 7:16 | 142 126-148 | 1033 | 177 168-186 | 7/8 |
5.50 | 39:56 | 50 | 6:39 | 149 135-165 | 991 | 186 186-186 | 7/7 |
5.63 | 40:47 | 51 | 6:50 | 153 150-169 | 1046 | 186 184-186 | 7/7 |
5.75 | 41:36 | 49 | 6:31 | 153 147-170 | 996 | 187 186-190 | 7/7 |
5.88 | 42:26 | 50 | 6:40 | 154 151-163 | 1027 | 187 186-190 | 5/5 |
6.00 | 43:30 | 1:04 | 8:30 | 149 140-155 | 1266 | 174 166-188 | 8/9 |
6.13 | 44:26 | 57 | 7:32 | 140 134-149 | 1056 | 177 168-186 | 9/8 |
6.25 | 45:16 | 50 | 6:37 | 150 146-154 | 992 | 186 184-186 | 7/7 |
6.38 | 46:09 | 53 | 7:04 | 152 149-155 | 1073 | 184 184-186 | 8/8 |
6.50 | 46:58 | 50 | 6:37 | 152 147-155 | 1005 | 186 184-186 | 8/8 |
6.63 | 47:48 | 49 | 6:33 | 151 148-153 | 988 | 186 182-190 | 5/6 |
6.75 | 48:50 | 1:03 | 8:22 | 147 141-153 | 1230 | 176 166-188 | 9/8 |
6.87 | 49:48 | 58 | 7:44 | 143 131-151 | 1107 | 179 172-186 | 9/10 |
7.00 | 50:39 | 51 | 6:46 | 148 144-151 | 1001 | 184 174-186 | 8/9 |
7.12 | 51:30 | 51 | 6:50 | 150 144-154 | 1026 | 187 182-188 | 9/7 |
7.25 | 52:20 | 49 | 6:34 | 150 147-154 | 986 | 188 186-188 | 5/5 |
7.37 | 53:10 | 50 | 6:42 | 150 147-153 | 1006 | 187 186-188 | 6/5 |
7.50 | 54:10 | 1:00 | 8:00 | 146 141-153 | 1167 | 175 168-186 | 7/9 |
7.62 | 55:08 | 58 | 7:45 | 139 134-145 | 1077 | 178 172-186 | 10/10 |
7.75 | 55:59 | 51 | 6:46 | 147 141-150 | 996 | 186 184-188 | 9/8 |
7.87 | 56:50 | 51 | 6:46 | 149 144-155 | 1009 | 188 186-188 | 8/8 |
8.00 | 57:41 | 52 | 6:54 | 151 147-154 | 1042 | 186 186-186 | 7/7 |
8.12 | 58:33 | 52 | 6:52 | 152 148-154 | 1044 | 187 186-190 | 5/8 |
8.25 | 59:36 | 1:03 | 8:23 | 147 136-154 | 1231 | 174 166-188 | 7/7 |
8.37 | 1:00:31 | 56 | 7:25 | 133 127-142 | 987 | 177 170-186 | 7/7 |
8.50 | 1:01:24 | 53 | 7:03 | 144 139-149 | 1015 | 185 176-186 | 8/9 |
8.62 | 1:02:15 | 51 | 6:49 | 149 145-153 | 1016 | 185 172-188 | 6/8 |
8.75 | 1:03:03 | 48 | 6:25 | 148 137-154 | 949 | 188 188-188 | 4/5 |
8.87 | 1:03:54 | 50 | 6:42 | 137 137-137 | 918 | 188 188-188 | 5/5 |
9.00 | 1:04:52 | 58 | 7:47 | 137 137-137 | 1067 | 177 170-190 | 8/5 |
9.12 | 1:05:52 | 1:00 | 8:00 | 137 137-137 | 1096 | 173 170-178 | 5/9 |
9.25 | 1:06:56 | 1:04 | 8:32 | 138 133-145 | 1178 | 173 156-178 | 6/6 |
9.37 | 1:07:57 | 1:01 | 8:06 | 137 124-157 | 1109 | 173 166-180 | 6/6 |
9.50 | 1:09:00 | 1:03 | 8:24 | 132 128-140 | 1110 | 174 160-176 | 6/5 |
9.62 | 1:09:59 | 59 | 7:50 | 136 134-138 | 1066 | 177 176-178 | 3/3 |
9.75 | 1:11:14 | 1:15 | 10:04 | 136 130-144 | 1369 | 172 162-176 | 9/3 |
9.87 | 1:12:19 | 1:05 | 8:42 | 133 130-139 | 1158 | 171 164-174 | 6/7 |
10.00 | 1:13:20 | 1:01 | 8:05 | 139 131-155 | 1123 | 175 172-178 | 4/9 |
10.13 | 1:14:16 | 56 | 7:27 | 132 124-138 | 983 | 174 172-178 | 6/2 |
10.25 | 1:15:27 | 1:11 | 9:25 | 129 109-142 | 1215 | 173 168-174 | 5/8 |
10.38 | 1:16:26 | 59 | 7:56 | 132 125-141 | 1047 | 173 172-174 | 6/6 |
10.50 | 1:17:34 | 1:08 | 9:02 | 126 117-141 | 1138 | 174 166-252 | 5/6 |
10.63 | 1:18:35 | 1:01 | 8:09 | 126 123-134 | 1028 | 174 172-174 | 7/6 |
10.75 | 1:19:40 | 1:05 | 8:40 | 128 121-131 | 1109 | 174 170-174 | 5/4 |
10.88 | 1:20:46 | 1:06 | 8:48 | 129 124-134 | 1136 | 172 156-174 | 6/5 |
11.00 | 1:21:47 | 1:01 | 8:09 | 132 129-135 | 1076 | 174 172-174 | 7/7 |
11.13 | 1:22:47 | 1:00 | 8:03 | 131 125-133 | 1054 | 174 172-176 | 7/7 |
11.25 | 1:23:47 | 1:00 | 8:00 | 129 117-133 | 1033 | 175 172-176 | 5/5 |
11.26 | 1:23:55 | 8 | 10:12 | 127 126-128 | 1296 | 170 162-174 | 0/0 |
Heart
144/194max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 19m,
Range 18m, Flat prediction 1:23:55
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
180 (252 max)
Stride Length: 120cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 48.9 | 186 | 6.2 | 41:02 | 6:37 |
Walk | 51.0 | 172 | 5.1 | 42:50 | 8:28 |
Still | 0.1 | - | - | 3 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:48 | 5:48 | 74.60 |
5km | 20:16 | 6:31 | 72.66 |
5M | 34:16 | 6:51 | 70.01 |
10km | 43:33 | 7:01 | 68.80 |
10M | 1:13:37 | 7:22 | 67.29 |
Half | 1:39:10 | 7:34 | 65.59 |
20M | 2:38:10 | 7:55 | 65.16 |
Mara | 3:33:04 | 8:08 | 64.50 |
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