Tue 13th Apr 2021 at 7:00am by geordiegirl
Run > Intervals
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Time
28:04
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Miles 2.75
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Min/mi 10:12
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Pacing
80%
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WAVA
52.26
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Stride(cm)
92
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Cals
296
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Cadence
171
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BPM
153
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%MHR
89.6
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B/mi 1564
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Hillscore
2
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Surface
Road
Notes & Comments
1 comments
But later out than planned (I had such a good nights sleep I didn’t want to get up)
So I thought short run but add some intervals in.
7.28 - 7.31 - 7.37 - 7.32 - 8.58
Happy enough with that & nicely rounded up to 75 for the month.
Split Summary
===
1) 0.49m - 4:47(9:43/m) 131/145bpm 44cal
2) 0.11m - 48(7:28/m) 144/161bpm 8cal
3) 0.12m - 1:17(10:51/m) 163/168bpm 15cal
4) 0.1m - 45(7:31/m) 162/167bpm 8cal
5) 0.06m - 39(11:09/m) 166/169bpm 7cal
6) 0.06m - 28(7:37/m) 162/168bpm 5cal
7) 0.03m - 29(17:08/m) 166/171bpm 5cal
8) 0.11m - 49(7:32/m) 159/170bpm 9cal
9) 0.18m - 1:37(8:58/m) 163/174bpm 18cal
10) 1m - 11:11(11:11/m) 155/170bpm 120cal
11) 0.5m - 5:12(10:31/m) 158/171bpm 57cal
So I thought short run but add some intervals in.
7.28 - 7.31 - 7.37 - 7.32 - 8.58
Happy enough with that & nicely rounded up to 75 for the month.
Split Summary
===
1) 0.49m - 4:47(9:43/m) 131/145bpm 44cal
2) 0.11m - 48(7:28/m) 144/161bpm 8cal
3) 0.12m - 1:17(10:51/m) 163/168bpm 15cal
4) 0.1m - 45(7:31/m) 162/167bpm 8cal
5) 0.06m - 39(11:09/m) 166/169bpm 7cal
6) 0.06m - 28(7:37/m) 162/168bpm 5cal
7) 0.03m - 29(17:08/m) 166/171bpm 5cal
8) 0.11m - 49(7:32/m) 159/170bpm 9cal
9) 0.18m - 1:37(8:58/m) 163/174bpm 18cal
10) 1m - 11:11(11:11/m) 155/170bpm 120cal
11) 0.5m - 5:12(10:31/m) 158/171bpm 57cal
4:47 48 1:17 45 39 28 29 49 1:37 11:11 5:12
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. |
---|---|---|---|---|---|---|---|
0.06 | 36 | 36 | 9:40 | 99 85-110 | 956 | 169 92-178 | 0/1 |
0.13 | 1:12 | 36 | 9:40 | 127 113-139 | 1228 | 174 170-176 | 0/0 |
0.19 | 1:47 | 34 | 9:10 | 141 139-144 | 1293 | 177 174-178 | 0/2 |
0.25 | 2:22 | 35 | 9:18 | 145 143-145 | 1348 | 178 176-180 | 0/1 |
0.31 | 2:58 | 37 | 9:44 | 138 135-143 | 1344 | 178 176-180 | 0/3 |
0.38 | 3:34 | 36 | 9:35 | 138 137-139 | 1322 | 180 178-182 | 0/5 |
0.44 | 4:08 | 34 | 9:08 | 134 133-136 | 1224 | 178 174-180 | 0/1 |
0.50 | 5:02 | 54 +14 | 14:25 | 130 128-133 | 1873 | 174 166-188 | 2/0 |
0.56 | 5:32 | 29 | 7:49 | 141 132-150 | 1101 | 191 188-192 | 4/0 |
0.63 | 6:07 | 35 | 9:23 | 161 153-167 | 1510 | 179 166-192 | 4/0 |
0.69 | 6:56 | 49 +7 | 13:00 | 163 161-168 | 2119 | 169 164-174 | 3/0 |
0.75 | 7:27 | 32 | 8:28 | 159 158-162 | 1346 | 183 168-200 | 0/1 |
0.81 | 7:55 | 28 | 7:27 | 163 161-167 | 1214 | 196 192-200 | 0/2 |
0.88 | 8:37 | 41 | 11:02 | 167 162-169 | 1843 | 171 164-192 | 1/0 |
0.94 | 9:05 | 29 | 7:36 | 163 160-168 | 1240 | 191 170-196 | 1/1 |
1.00 | 9:56 | 51 +10 | 13:29 | 161 150-171 | 2171 | 173 154-198 | 2/2 |
1.06 | 10:27 | 32 | 8:26 | 162 153-170 | 1365 | 195 186-200 | 0/0 |
1.13 | 11:20 | 53 +14 | 14:06 | 170 163-174 | 2396 | 172 116-196 | 2/2 |
1.19 | 11:51 | 31 | 8:16 | 162 156-170 | 1340 | 194 186-200 | 1/2 |
1.25 | 12:55 | 1:04 +36 | 17:06 | 158 151-172 | 2703 | 184 144-200 | 4/2 |
1.31 | 13:40 | 45 +1 | 11:55 | 167 160-170 | 1991 | 152 98-196 | 1/3 |
1.38 | 14:23 | 43 | 11:24 | 164 159-170 | 1869 | 162 118-172 | 2/0 |
1.44 | 15:11 | 48 | 12:46 | 158 155-159 | 2018 | 157 84-170 | 1/1 |
1.50 | 15:54 | 44 | 11:38 | 154 150-157 | 1792 | 155 86-170 | 2/0 |
1.56 | 16:30 | 36 | 9:28 | 154 152-156 | 1458 | 170 168-174 | 2/0 |
1.63 | 17:06 | 36 | 9:38 | 143 140-148 | 1377 | 172 168-174 | 3/0 |
1.69 | 17:42 | 36 | 9:37 | 145 144-146 | 1395 | 174 170-176 | 0/5 |
1.75 | 18:23 | 40 | 10:47 | 144 141-146 | 1552 | 171 170-172 | 0/4 |
1.81 | 19:09 | 46 | 12:22 | 150 146-155 | 1855 | 159 116-170 | 0/2 |
1.88 | 19:59 | 50 | 13:27 | 156 155-159 | 2098 | 158 114-168 | 2/1 |
1.94 | 20:43 | 44 | 11:42 | 160 158-162 | 1871 | 157 120-170 | 4/0 |
2.00 | 21:24 | 40 | 10:46 | 157 154-159 | 1691 | 172 168-174 | 5/0 |
2.06 | 22:06 | 43 | 11:22 | 159 155-161 | 1808 | 165 126-172 | 2/1 |
2.13 | 22:44 | 38 | 10:08 | 154 153-154 | 1560 | 169 168-170 | 2/0 |
2.19 | 23:25 | 41 | 10:58 | 155 152-159 | 1700 | 155 122-172 | 0/2 |
2.25 | 24:09 | 43 | 11:32 | 156 152-160 | 1799 | 166 124-172 | 1/1 |
2.31 | 24:46 | 38 | 10:05 | 157 156-157 | 1584 | 170 166-172 | 3/0 |
2.38 | 25:30 | 44 | 11:40 | 157 156-158 | 1832 | 156 126-172 | 0/1 |
2.44 | 26:15 | 45 | 12:04 | 160 156-164 | 1930 | 157 126-170 | 4/0 |
2.50 | 26:52 | 37 | 9:50 | 162 158-166 | 1593 | 170 168-172 | 2/0 |
2.56 | 27:29 | 36 | 9:40 | 157 156-159 | 1518 | 172 170-176 | 0/3 |
2.63 | 28:11 | 43 | 11:26 | 156 153-158 | 1783 | 150 122-172 | 2/1 |
2.69 | 29:16 | 1:05 +27 | 17:22 | 157 152-164 | 2726 | 177 172-184 | 0/1 |
2.75 | 29:52 | 35 | 9:20 | 166 164-171 | 1550 | 175 170-184 | 2/1 |
Heart
153/174max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 0m,
Range 22m, Flat prediction 27:26
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
14 2.6% | 11:53 |
11 4.0% | 9:58 |
See your biggest climbs |
Cadence
171 (200 max)
Stride Length: 92cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 85.9 | 175 | 2.6 | 25:24 | 10:27 |
Walk | 8.2 | 119 | 0.1 | 2:37 | 17:53 |
Still | 0.1 | - | - | 2 | - |
Pause | 5.7 | - | - | 1:49 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:10 | 9:10 | 52.04 |
5km | 32:07 | 10:20 | 51.89 |
5M | 54:24 | 10:53 | 50.01 |
10km | 1:09:11 | 11:08 | 49.24 |
10M | 1:57:09 | 11:43 | 47.93 |
Half | 2:37:57 | 12:03 | 46.43 |
20M | 4:12:18 | 12:37 | 45.75 |
Mara | 5:40:11 | 12:59 | 44.95 |
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That's a good run GG, with some speedy reps.