Mon 12th Apr 2021 at 7:00am by pjlovr25
Run > Intervals
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Time
57:47
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Miles 6.38
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Min/mi 9:03
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Pacing
72%
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WAVA
54.96
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Stride(cm)
97
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Cals
726
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Cadence
183
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BPM
163
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%MHR
87
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B/mi 1473
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Surface
Road
Notes & Comments
4x 1mi fast, 3min recover
5min warm-up
5min build-up
4x 1mi 7:40ish, 3min recover
5min cool down
===
1) 0.52m - 5:00(9:36/m) 145/157bpm 55cal
2) 0.54m - 5:00(9:15/m) 158/162bpm 60cal
3) 1m - 7:39(7:39/m) 172/177bpm 100cal
4) 0.21m - 3:00(14:15/m) 146/175bpm 28cal
5) 1m - 7:41(7:41/m) 173/180bpm 100cal
6) 0.19m - 3:00(15:26/m) 148/180bpm 26cal
7) 1m - 7:47(7:48/m) 176/183bpm 104cal
8) 0.2m - 3:00(15:03/m) 150/182bpm 25cal
9) 1m - 7:39(7:39/m) 172/179bpm 99cal
10) 0.2m - 3:00(15:11/m) 148/179bpm 23cal
11) 0.52m - 5:00(9:38/m) 156/160bpm 53cal
12) 0m - 0(0/m) 156/160bpm 53cal
5min warm-up
5min build-up
4x 1mi 7:40ish, 3min recover
5min cool down
===
1) 0.52m - 5:00(9:36/m) 145/157bpm 55cal
2) 0.54m - 5:00(9:15/m) 158/162bpm 60cal
3) 1m - 7:39(7:39/m) 172/177bpm 100cal
4) 0.21m - 3:00(14:15/m) 146/175bpm 28cal
5) 1m - 7:41(7:41/m) 173/180bpm 100cal
6) 0.19m - 3:00(15:26/m) 148/180bpm 26cal
7) 1m - 7:47(7:48/m) 176/183bpm 104cal
8) 0.2m - 3:00(15:03/m) 150/182bpm 25cal
9) 1m - 7:39(7:39/m) 172/179bpm 99cal
10) 0.2m - 3:00(15:11/m) 148/179bpm 23cal
11) 0.52m - 5:00(9:38/m) 156/160bpm 53cal
12) 0m - 0(0/m) 156/160bpm 53cal
5:00 5:00 7:39 3:00 7:41 3:00 7:47 3:00 7:39 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 | 32 | 32 | 8:27 | 119 103-133 | 1006 | 184 132-192 | 1/0 |
0.13 | 1:08 | 36 | 9:37 | 137 130-142 | 1318 | 185 180-186 | 1/0 |
0.19 | 1:45 | 38 | 10:02 | 143 140-146 | 1434 | 182 180-184 | 1/0 |
0.25 | 2:21 | 36 | 9:38 | 147 144-148 | 1415 | 183 180-186 | 1/0 |
0.31 | 2:59 | 37 | 9:52 | 148 147-151 | 1461 | 183 180-188 | 2/0 |
0.38 | 3:36 | 37 | 10:00 | 151 150-154 | 1509 | 184 182-186 | 1/0 |
0.44 | 4:12 | 36 | 9:41 | 153 150-155 | 1481 | 184 182-186 | 1/0 |
0.50 | 4:47 | 35 | 9:20 | 154 152-157 | 1438 | 186 184-190 | 2/0 |
0.56 | 5:22 | 35 | 9:16 | 156 154-158 | 1446 | 185 178-190 | 1/0 |
0.63 | 5:55 | 33 | 8:51 | 158 157-160 | 1398 | 189 186-192 | 1/0 |
0.69 | 6:29 | 34 | 9:02 | 159 157-161 | 1437 | 188 186-190 | 1/1 |
0.75 | 7:04 | 35 | 9:21 | 158 155-159 | 1476 | 185 180-188 | 1/0 |
0.81 | 7:40 | 36 | 9:33 | 158 156-160 | 1510 | 187 180-194 | 1/0 |
0.88 | 8:15 | 35 | 9:12 | 157 156-158 | 1445 | 187 184-196 | 0/0 |
0.94 | 8:50 | 35 | 9:21 | 156 155-158 | 1459 | 186 182-190 | 0/0 |
1.00 | 9:25 | 35 | 9:18 | 158 156-160 | 1470 | 187 182-190 | 0/0 |
1.06 | 10:00 | 35 | 9:24 | 159 156-162 | 1493 | 186 182-198 | 1/0 |
1.13 | 10:31 | 31 | 8:19 | 167 161-170 | 1390 | 199 182-244 | 2/0 |
1.19 | 11:00 | 30 | 7:52 | 170 168-173 | 1338 | 197 192-200 | 3/1 |
1.25 | 11:29 | 29 | 7:36 | 174 173-176 | 1322 | 201 198-204 | 3/0 |
1.31 | 11:56 | 27 | 7:18 | 175 174-176 | 1278 | 203 200-206 | 1/0 |
1.38 | 12:25 | 29 | 7:40 | 175 174-177 | 1343 | 203 198-206 | 0/0 |
1.44 | 12:55 | 30 | 8:01 | 172 170-175 | 1378 | 196 194-202 | 0/1 |
1.50 | 13:24 | 29 | 7:43 | 171 170-171 | 1320 | 198 196-202 | 1/2 |
1.56 | 13:56 | 32 | 8:27 | 170 169-171 | 1435 | 198 194-200 | 0/1 |
1.63 | 14:23 | 28 | 7:21 | 171 170-173 | 1258 | 197 194-200 | 0/1 |
1.69 | 14:51 | 28 | 7:22 | 172 172-174 | 1266 | 200 196-214 | 0/2 |
1.75 | 15:18 | 27 | 7:19 | 172 172-173 | 1258 | 198 196-200 | 0/3 |
1.81 | 15:47 | 29 | 7:44 | 171 170-172 | 1322 | 198 194-204 | 0/2 |
1.88 | 16:16 | 29 | 7:38 | 172 171-173 | 1314 | 197 192-212 | 0/1 |
1.94 | 16:43 | 27 | 7:19 | 172 171-173 | 1260 | 198 194-202 | 0/2 |
2.00 | 17:12 | 28 | 7:35 | 173 172-175 | 1313 | 195 192-198 | 0/2 |
2.06 | 17:39 | 27 | 7:10 | 174 173-175 | 1246 | 198 196-202 | 0/1 |
2.13 | 18:39 | 1:00 | 16:01 | 160 143-175 | 2562 | 141 134-196 | 0/0 |
2.19 | 19:43 | 1:04 | 17:03 | 136 128-143 | 2318 | 137 132-182 | 0/0 |
2.25 | 20:21 | 38 | 10:13 | 144 137-148 | 1472 | 185 182-192 | 0/1 |
2.31 | 20:59 | 37 | 9:59 | 148 144-155 | 1477 | 178 132-200 | 0/1 |
2.38 | 21:26 | 27 | 7:17 | 160 155-163 | 1166 | 201 198-202 | 0/1 |
2.44 | 21:55 | 29 | 7:38 | 166 162-169 | 1268 | 200 196-204 | 1/1 |
2.50 | 22:26 | 32 | 8:25 | 168 167-171 | 1414 | 199 190-210 | 1/1 |
2.56 | 22:55 | 29 | 7:44 | 172 170-174 | 1330 | 204 198-224 | 1/0 |
2.63 | 23:24 | 29 | 7:38 | 174 173-175 | 1327 | 203 198-220 | 1/1 |
2.69 | 23:52 | 28 | 7:27 | 176 174-177 | 1310 | 199 196-204 | 1/1 |
2.75 | 24:21 | 29 | 7:44 | 176 175-177 | 1360 | 199 196-202 | 1/2 |
2.81 | 24:49 | 29 | 7:37 | 176 175-178 | 1339 | 198 194-202 | 1/1 |
2.88 | 25:19 | 30 | 7:53 | 176 175-177 | 1386 | 197 194-210 | 1/1 |
2.94 | 25:47 | 29 | 7:41 | 176 175-177 | 1353 | 197 196-202 | 1/2 |
3.00 | 26:15 | 28 | 7:28 | 176 175-177 | 1313 | 201 196-208 | 1/2 |
3.06 | 26:43 | 28 | 7:27 | 176 175-177 | 1311 | 198 196-200 | 1/2 |
3.13 | 27:13 | 30 | 7:52 | 176 175-177 | 1385 | 196 192-202 | 2/1 |
3.19 | 27:40 | 28 | 7:21 | 177 176-178 | 1301 | 200 194-204 | 1/0 |
3.25 | 28:09 | 29 | 7:39 | 178 177-180 | 1362 | 197 194-200 | 1/0 |
3.31 | 28:58 | 49 | 12:59 | 172 159-180 | 2234 | 152 130-204 | 0/0 |
3.38 | 30:02 | 1:04 | 17:11 | 147 136-159 | 2525 | 133 128-146 | 1/1 |
3.44 | 30:59 | 57 | 15:09 | 134 130-142 | 2030 | 145 130-182 | 1/0 |
3.50 | 31:36 | 37 | 9:56 | 148 142-159 | 1471 | 178 112-200 | 1/0 |
3.56 | 32:05 | 29 | 7:44 | 165 160-169 | 1275 | 201 198-206 | 2/0 |
3.63 | 32:34 | 29 | 7:43 | 173 169-176 | 1336 | 201 198-202 | 2/0 |
3.69 | 33:04 | 29 | 7:47 | 176 174-177 | 1371 | 200 196-202 | 2/1 |
3.75 | 33:33 | 29 | 7:46 | 176 175-178 | 1367 | 201 192-210 | 2/1 |
3.81 | 34:01 | 29 | 7:38 | 177 176-178 | 1350 | 200 196-212 | 2/1 |
3.88 | 34:30 | 29 | 7:41 | 177 176-178 | 1361 | 200 198-202 | 1/1 |
3.94 | 34:58 | 28 | 7:33 | 178 177-179 | 1344 | 199 196-202 | 2/0 |
4.00 | 35:26 | 27 | 7:16 | 178 177-179 | 1294 | 198 194-204 | 0/0 |
4.06 | 35:55 | 30 | 7:56 | 178 177-179 | 1413 | 200 196-208 | 1/2 |
4.13 | 36:25 | 30 | 7:55 | 178 177-179 | 1408 | 195 192-198 | 1/0 |
4.19 | 36:53 | 28 | 7:32 | 178 178-180 | 1340 | 198 196-200 | 2/0 |
4.25 | 37:23 | 30 | 7:53 | 179 178-179 | 1410 | 195 192-200 | 2/0 |
4.31 | 37:53 | 30 | 7:58 | 179 178-181 | 1427 | 197 194-200 | 3/0 |
4.38 | 38:24 | 31 | 8:23 | 180 179-181 | 1509 | 196 194-198 | 1/0 |
4.44 | 38:53 | 29 | 7:42 | 181 180-182 | 1394 | 197 194-198 | 0/0 |
4.50 | 39:39 | 46 | 12:09 | 177 167-183 | 2150 | 158 132-200 | 0/0 |
4.56 | 40:43 | 1:04 | 17:05 | 153 143-167 | 2613 | 134 134-136 | 0/1 |
4.62 | 41:42 | 1:00 | 15:56 | 136 133-143 | 2167 | 136 130-180 | 1/2 |
4.69 | 42:17 | 35 | 9:12 | 143 138-151 | 1316 | 186 180-198 | 1/1 |
4.75 | 42:46 | 29 | 7:42 | 159 152-162 | 1224 | 198 196-202 | 1/2 |
4.81 | 43:17 | 31 | 8:14 | 165 163-168 | 1358 | 197 194-200 | 0/3 |
4.87 | 43:44 | 28 | 7:24 | 169 168-170 | 1251 | 198 196-200 | 1/2 |
4.94 | 44:13 | 28 | 7:36 | 172 171-173 | 1307 | 200 198-202 | 1/3 |
5.00 | 44:41 | 28 | 7:33 | 172 171-173 | 1298 | 198 196-200 | 0/2 |
5.06 | 45:09 | 28 | 7:22 | 172 171-173 | 1268 | 196 192-202 | 0/3 |
5.12 | 45:37 | 28 | 7:28 | 172 171-173 | 1283 | 197 196-200 | 0/2 |
5.19 | 46:05 | 28 | 7:35 | 173 172-174 | 1313 | 197 194-200 | 0/2 |
5.25 | 46:34 | 28 | 7:31 | 174 173-175 | 1308 | 198 196-200 | 1/2 |
5.31 | 47:01 | 28 | 7:27 | 175 174-176 | 1304 | 199 196-202 | 1/1 |
5.38 | 47:30 | 28 | 7:34 | 175 174-176 | 1323 | 196 194-198 | 1/1 |
5.44 | 47:59 | 29 | 7:45 | 176 175-177 | 1363 | 199 192-206 | 1/2 |
5.50 | 48:28 | 29 | 7:40 | 177 176-178 | 1356 | 198 196-200 | 1/1 |
5.56 | 48:57 | 29 | 7:46 | 177 177-178 | 1374 | 196 192-202 | 1/0 |
5.63 | 49:27 | 30 | 8:01 | 178 176-179 | 1427 | 196 192-202 | 0/0 |
5.69 | 50:06 | 39 | 10:23 | 177 171-179 | 1837 | 173 130-198 | 0/0 |
5.75 | 51:11 | 1:05 | 17:25 | 154 142-170 | 2682 | 132 130-134 | 1/1 |
5.81 | 52:15 | 1:04 | 16:57 | 136 131-143 | 2305 | 131 128-142 | 0/0 |
5.88 | 52:52 | 38 | 10:06 | 141 131-148 | 1424 | 179 130-184 | 2/1 |
5.94 | 53:28 | 36 | 9:32 | 154 149-156 | 1468 | 184 180-188 | 1/0 |
6.00 | 54:05 | 36 | 9:43 | 156 155-157 | 1516 | 184 180-188 | 1/1 |
6.06 | 54:42 | 37 | 9:54 | 157 156-158 | 1555 | 181 178-184 | 1/1 |
6.13 | 55:19 | 37 | 9:52 | 157 157-159 | 1549 | 182 180-184 | 1/1 |
6.19 | 55:55 | 36 | 9:39 | 156 155-158 | 1504 | 183 180-184 | 0/1 |
6.25 | 56:29 | 35 | 9:13 | 156 155-157 | 1437 | 181 180-182 | 0/1 |
6.31 | 57:06 | 37 | 9:44 | 156 154-157 | 1519 | 182 180-184 | 0/1 |
6.38 | 57:41 | 35 | 9:25 | 158 156-160 | 1489 | 184 180-190 | 0/1 |
6.38 | 57:46 | 5 | 13:34 | 159 158-159 | 2158 | 180 178-182 | 0/0 |
Heart
163/183max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 0m,
Range 22m, Flat prediction 57:47
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
183 (244 max)
Stride Length: 97cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 83.6 | 193 | 5.8 | 48:19 | 8:17 |
Walk | 16.4 | 133 | 0.5 | 9:27 | 17:18 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:57 | 6:57 | 62.33 |
5km | 25:23 | 8:10 | 59.63 |
5M | 43:44 | 8:45 | 56.42 |
10km | 56:04 | 9:01 | 55.08 |
10M | 1:36:34 | 9:39 | 52.54 |
Half | 2:11:29 | 10:02 | 50.32 |
20M | 3:33:15 | 10:40 | 48.68 |
Mara | 4:50:20 | 11:05 | 47.27 |
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