Mon 5th Apr 2021 at 8:00am by pjlovr25
Run > Intervals
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Time
46:52
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Miles 5.23
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Min/mi 8:58
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Pacing
75%
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WAVA
55.17
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Stride(cm)
98
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Cals
613
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Cadence
183
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BPM
162
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%MHR
86.7
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B/mi 1452
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Surface
Road
Notes & Comments
3x 1mi fast, 3min recover
5min warm-up
5min build-up
3x 1mi fast, 3min recover
5min cool down
===
1) 0.52m - 5:00(9:39/m) 144/154bpm 52cal
2) 0.55m - 5:00(9:08/m) 158/162bpm 60cal
3) 1m - 7:38(7:38/m) 172/178bpm 101cal
4) 0.21m - 3:00(14:15/m) 147/175bpm 29cal
5) 1m - 7:39(7:39/m) 172/179bpm 100cal
6) 0.21m - 3:00(14:13/m) 153/178bpm 30cal
7) 1m - 7:35(7:35/m) 173/180bpm 100cal
8) 0.22m - 3:00(13:47/m) 152/178bpm 27cal
9) 0.53m - 5:00(9:27/m) 157/162bpm 57cal
10) 0m - 0(0/m) 157/162bpm 57cal
5min warm-up
5min build-up
3x 1mi fast, 3min recover
5min cool down
===
1) 0.52m - 5:00(9:39/m) 144/154bpm 52cal
2) 0.55m - 5:00(9:08/m) 158/162bpm 60cal
3) 1m - 7:38(7:38/m) 172/178bpm 101cal
4) 0.21m - 3:00(14:15/m) 147/175bpm 29cal
5) 1m - 7:39(7:39/m) 172/179bpm 100cal
6) 0.21m - 3:00(14:13/m) 153/178bpm 30cal
7) 1m - 7:35(7:35/m) 173/180bpm 100cal
8) 0.22m - 3:00(13:47/m) 152/178bpm 27cal
9) 0.53m - 5:00(9:27/m) 157/162bpm 57cal
10) 0m - 0(0/m) 157/162bpm 57cal
5:00 5:00 7:38 3:00 7:39 3:00 7:35 3:00 5:00 0
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 | 35 | 35 | 9:17 | 126 119-133 | 1170 | 179 134-186 | 1/1 |
0.13 | 1:11 | 37 | 9:45 | 134 130-138 | 1307 | 182 178-184 | 1/0 |
0.19 | 1:48 | 37 | 9:50 | 145 139-150 | 1427 | 182 180-184 | 2/1 |
0.25 | 2:25 | 37 | 9:50 | 148 147-150 | 1454 | 181 178-182 | 1/1 |
0.31 | 3:02 | 37 | 9:48 | 146 143-150 | 1430 | 183 180-184 | 2/0 |
0.38 | 3:38 | 36 | 9:35 | 147 144-148 | 1408 | 183 180-186 | 1/1 |
0.44 | 4:14 | 36 | 9:32 | 151 148-154 | 1439 | 184 182-186 | 1/0 |
0.50 | 4:49 | 35 | 9:27 | 151 149-152 | 1428 | 183 182-184 | 2/1 |
0.56 | 5:23 | 34 | 8:58 | 154 149-157 | 1381 | 183 180-186 | 1/1 |
0.63 | 5:56 | 33 | 8:54 | 157 156-158 | 1397 | 189 186-192 | 1/0 |
0.69 | 6:30 | 34 | 9:02 | 157 155-159 | 1418 | 187 184-190 | 2/2 |
0.75 | 7:03 | 34 | 8:58 | 158 155-161 | 1417 | 188 180-200 | 1/1 |
0.81 | 7:39 | 36 | 9:28 | 159 158-161 | 1506 | 185 182-192 | 1/1 |
0.88 | 8:14 | 35 | 9:23 | 157 155-159 | 1473 | 184 182-190 | 2/0 |
0.94 | 8:48 | 34 | 9:08 | 159 157-160 | 1453 | 187 186-190 | 1/1 |
1.00 | 9:23 | 34 | 9:09 | 160 158-162 | 1464 | 186 182-188 | 1/1 |
1.06 | 9:58 | 35 | 9:17 | 160 156-162 | 1486 | 187 182-192 | 1/2 |
1.13 | 10:27 | 29 | 7:49 | 164 158-170 | 1281 | 193 188-198 | 1/1 |
1.19 | 10:56 | 29 | 7:42 | 169 167-172 | 1302 | 197 194-200 | 2/5 |
1.25 | 11:24 | 28 | 7:31 | 170 170-172 | 1278 | 197 194-202 | 4/3 |
1.31 | 11:54 | 30 | 7:58 | 170 169-171 | 1355 | 195 192-198 | 1/2 |
1.38 | 12:23 | 29 | 7:45 | 171 170-171 | 1324 | 197 196-202 | 2/3 |
1.44 | 12:52 | 30 | 7:53 | 172 170-173 | 1355 | 196 194-198 | 1/3 |
1.50 | 13:20 | 28 | 7:28 | 173 172-175 | 1290 | 198 192-202 | 2/2 |
1.56 | 13:50 | 29 | 7:51 | 173 172-174 | 1359 | 199 196-212 | 1/1 |
1.63 | 14:18 | 28 | 7:29 | 174 173-175 | 1301 | 198 196-212 | 1/3 |
1.69 | 14:46 | 28 | 7:25 | 174 172-176 | 1291 | 196 194-198 | 3/2 |
1.75 | 15:14 | 29 | 7:40 | 174 172-175 | 1335 | 195 190-200 | 1/0 |
1.81 | 15:43 | 28 | 7:34 | 175 174-177 | 1323 | 195 194-198 | 1/1 |
1.88 | 16:11 | 28 | 7:29 | 175 174-177 | 1311 | 196 192-220 | 1/1 |
1.94 | 16:38 | 27 | 7:17 | 176 175-178 | 1281 | 197 194-202 | 1/1 |
2.00 | 17:07 | 29 | 7:44 | 175 173-177 | 1354 | 192 188-196 | 1/1 |
2.06 | 17:36 | 29 | 7:46 | 174 172-174 | 1352 | 192 188-202 | 1/1 |
2.13 | 18:35 | 59 | 15:46 | 162 146-175 | 2555 | 140 128-190 | 1/1 |
2.19 | 19:40 | 1:04 | 17:08 | 139 129-146 | 2382 | 134 126-172 | 0/1 |
2.25 | 20:16 | 36 | 9:38 | 139 130-149 | 1339 | 186 176-198 | 1/2 |
2.31 | 20:53 | 37 | 9:54 | 147 142-154 | 1455 | 169 132-202 | 0/1 |
2.38 | 21:23 | 30 | 7:55 | 158 154-159 | 1250 | 193 190-208 | 0/1 |
2.44 | 21:51 | 29 | 7:40 | 161 157-164 | 1234 | 195 192-196 | 1/1 |
2.50 | 22:21 | 29 | 7:50 | 168 165-170 | 1317 | 197 194-202 | 2/1 |
2.56 | 22:50 | 29 | 7:44 | 171 169-172 | 1321 | 198 192-210 | 2/1 |
2.63 | 23:18 | 29 | 7:38 | 174 172-175 | 1327 | 197 196-204 | 1/1 |
2.69 | 23:46 | 28 | 7:24 | 174 173-176 | 1286 | 197 196-200 | 1/0 |
2.75 | 24:15 | 29 | 7:40 | 175 174-176 | 1343 | 198 196-200 | 4/1 |
2.81 | 24:43 | 29 | 7:38 | 176 174-176 | 1343 | 198 196-200 | 2/2 |
2.88 | 25:12 | 29 | 7:38 | 176 175-177 | 1344 | 198 196-200 | 1/0 |
2.94 | 25:40 | 28 | 7:31 | 177 176-178 | 1330 | 198 196-200 | 1/2 |
3.00 | 26:10 | 29 | 7:52 | 177 176-178 | 1392 | 196 194-200 | 3/0 |
3.06 | 26:39 | 29 | 7:43 | 177 176-178 | 1366 | 196 196-198 | 1/1 |
3.13 | 27:06 | 28 | 7:21 | 178 177-179 | 1309 | 199 196-204 | 2/2 |
3.19 | 27:35 | 28 | 7:33 | 178 177-179 | 1345 | 197 192-202 | 3/1 |
3.25 | 28:04 | 29 | 7:50 | 178 176-179 | 1394 | 194 190-196 | 3/2 |
3.31 | 28:53 | 49 | 12:57 | 172 162-178 | 2227 | 152 110-194 | 1/3 |
3.38 | 29:56 | 1:03 | 16:51 | 150 141-162 | 2527 | 132 130-136 | 2/2 |
3.44 | 30:43 | 47 | 12:34 | 142 137-151 | 1783 | 158 130-198 | 1/1 |
3.50 | 31:23 | 40 | 10:48 | 152 150-154 | 1641 | 172 134-194 | 1/1 |
3.56 | 31:53 | 29 | 7:49 | 159 152-163 | 1244 | 193 190-198 | 1/3 |
3.63 | 32:22 | 29 | 7:43 | 165 162-168 | 1272 | 195 192-208 | 1/3 |
3.69 | 32:50 | 29 | 7:40 | 168 167-169 | 1287 | 196 194-198 | 1/3 |
3.75 | 33:19 | 28 | 7:36 | 171 168-173 | 1299 | 198 198-202 | 1/1 |
3.81 | 33:47 | 28 | 7:26 | 174 173-175 | 1294 | 200 198-202 | 1/1 |
3.88 | 34:15 | 28 | 7:33 | 175 173-176 | 1321 | 200 198-202 | 0/2 |
3.94 | 34:44 | 29 | 7:38 | 175 173-176 | 1336 | 198 196-202 | 1/1 |
4.00 | 35:11 | 27 | 7:16 | 176 175-177 | 1280 | 196 192-200 | 1/2 |
4.06 | 35:40 | 29 | 7:46 | 176 174-177 | 1366 | 197 194-202 | 2/3 |
4.13 | 36:07 | 27 | 7:13 | 176 174-177 | 1270 | 198 196-200 | 3/2 |
4.19 | 36:36 | 29 | 7:50 | 175 174-176 | 1370 | 198 192-208 | 2/1 |
4.25 | 37:04 | 28 | 7:29 | 176 174-178 | 1317 | 199 194-206 | 2/0 |
4.31 | 37:32 | 27 | 7:16 | 177 176-178 | 1286 | 196 194-208 | 1/1 |
4.38 | 38:01 | 29 | 7:46 | 178 177-180 | 1383 | 195 194-204 | 1/2 |
4.44 | 38:29 | 29 | 7:38 | 178 177-179 | 1358 | 195 190-202 | 1/1 |
4.50 | 39:04 | 34 | 9:08 | 177 174-178 | 1616 | 182 130-204 | 2/0 |
4.56 | 40:06 | 1:02 | 16:32 | 160 147-177 | 2646 | 130 116-132 | 1/2 |
4.62 | 41:06 | 1:00 | 15:56 | 140 136-148 | 2232 | 137 102-182 | 1/0 |
4.69 | 41:42 | 36 | 9:39 | 147 142-152 | 1417 | 184 182-188 | 2/3 |
4.75 | 42:18 | 36 | 9:33 | 154 151-156 | 1472 | 185 182-186 | 2/1 |
4.81 | 42:53 | 36 | 9:36 | 155 154-156 | 1487 | 183 180-186 | 1/3 |
4.87 | 43:29 | 35 | 9:22 | 157 156-158 | 1470 | 185 180-194 | 1/2 |
4.94 | 44:03 | 35 | 9:17 | 157 156-157 | 1456 | 182 178-186 | 1/2 |
5.00 | 44:39 | 36 | 9:29 | 156 155-158 | 1479 | 182 180-186 | 0/3 |
5.06 | 45:13 | 34 | 9:10 | 157 155-158 | 1440 | 184 176-188 | 1/1 |
5.12 | 45:48 | 35 | 9:22 | 158 157-159 | 1479 | 183 180-186 | 0/1 |
5.19 | 46:25 | 37 | 9:51 | 159 158-160 | 1566 | 181 178-184 | 2/2 |
5.23 | 46:52 | 27 | 9:49 | 160 159-162 | 1570 | 182 180-184 | 2/2 |
Heart
162/180max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 0m,
Range 13m, Flat prediction 46:52
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
183 (220 max)
Stride Length: 98cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 86.6 | 190 | 4.9 | 40:35 | 8:20 |
Walk | 13.4 | 131 | 0.4 | 6:17 | 17:25 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:05 | 7:05 | 61.16 |
5km | 25:51 | 8:19 | 58.55 |
5M | 44:31 | 8:54 | 55.43 |
10km | 57:04 | 9:11 | 54.11 |
10M | 1:38:18 | 9:50 | 51.61 |
Half | 2:13:51 | 10:13 | 49.43 |
20M | 3:37:04 | 10:51 | 47.82 |
Mara | 4:55:32 | 11:17 | 46.44 |
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