Fri 16th Apr 2021 at 9:00am by Jonny1616
Run > Intervals
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Time
41:06
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Miles 6.21
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Min/mi 6:37
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Pacing
20%
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WAVA
67.12
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Stride(cm)
138
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Cals
678
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Cadence
177
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BPM
147
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%MHR
85.9
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B/mi 972
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Asc(m)
161
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Hillscore
6
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Surface
Road
Notes & Comments
w/u, 12 x 400 wi 1 min shuffle, w/d
Split Summary
===
1) 1m - 6:57(6:57/m) 131/146bpm 103cal 8.63/8.85mph
2) 0.11m - 49(7:11/m) 135/142bpm 12cal 8.36/8.85mph
3) 0.25m - 1:19(5:18/m) 145/156bpm 21cal 11.34/11.61mph
4) 0.11m - 1:00(9:00/m) 143/156bpm 16cal 6.67/11.02mph
5) 0.25m - 1:20(5:20/m) 151/159bpm 23cal 11.25/11.4mph
6) 0.11m - 1:00(9:00/m) 147/159bpm 17cal 6.66/11.15mph
7) 0.25m - 1:19(5:20/m) 153/161bpm 23cal 11.27/11.15mph
8) 0.11m - 1:00(8:48/m) 149/161bpm 17cal 6.82/11.15mph
9) 0.25m - 1:20(5:22/m) 152/162bpm 23cal 11.18/11.1mph
10) 0.11m - 1:00(9:04/m) 151/163bpm 17cal 6.62/11.08mph
11) 0.25m - 1:20(5:24/m) 155/163bpm 24cal 11.12/11.1mph
12) 0.11m - 1:00(9:11/m) 149/163bpm 17cal 6.54/11.02mph
13) 0.25m - 1:21(5:24/m) 155/163bpm 23cal 11.11/11.29mph
14) 0.11m - 1:00(9:24/m) 152/164bpm 17cal 6.38/11.04mph
15) 0.25m - 1:19(5:20/m) 157/165bpm 24cal 11.27/11.4mph
16) 0.11m - 1:00(9:30/m) 151/165bpm 17cal 6.31/11.1mph
17) 0.25m - 1:19(5:20/m) 158/165bpm 23cal 11.26/11.4mph
18) 0.11m - 1:00(8:49/m) 154/166bpm 17cal 6.8/11.12mph
19) 0.25m - 1:19(5:17/m) 158/165bpm 23cal 11.36/11.25mph
20) 0.11m - 1:00(9:19/m) 153/165bpm 17cal 6.44/11.25mph
21) 0.25m - 1:20(5:21/m) 158/166bpm 24cal 11.2/11.46mph
22) 0.11m - 1:00(9:05/m) 153/167bpm 17cal 6.6/11.1mph
23) 0.25m - 1:19(5:19/m) 158/166bpm 23cal 11.27/11.33mph
24) 0.11m - 1:00(9:14/m) 153/166bpm 17cal 6.5/11.08mph
25) 0.25m - 1:17(5:08/m) 161/169bpm 23cal 11.67/12.02mph
26) 0.12m - 1:00(8:23/m) 157/169bpm 18cal 7.16/11.48mph
27) 0.79m - 5:27(6:56/m) 145/149bpm 82cal 8.66/8.93mph
Split Summary
===
1) 1m - 6:57(6:57/m) 131/146bpm 103cal 8.63/8.85mph
2) 0.11m - 49(7:11/m) 135/142bpm 12cal 8.36/8.85mph
3) 0.25m - 1:19(5:18/m) 145/156bpm 21cal 11.34/11.61mph
4) 0.11m - 1:00(9:00/m) 143/156bpm 16cal 6.67/11.02mph
5) 0.25m - 1:20(5:20/m) 151/159bpm 23cal 11.25/11.4mph
6) 0.11m - 1:00(9:00/m) 147/159bpm 17cal 6.66/11.15mph
7) 0.25m - 1:19(5:20/m) 153/161bpm 23cal 11.27/11.15mph
8) 0.11m - 1:00(8:48/m) 149/161bpm 17cal 6.82/11.15mph
9) 0.25m - 1:20(5:22/m) 152/162bpm 23cal 11.18/11.1mph
10) 0.11m - 1:00(9:04/m) 151/163bpm 17cal 6.62/11.08mph
11) 0.25m - 1:20(5:24/m) 155/163bpm 24cal 11.12/11.1mph
12) 0.11m - 1:00(9:11/m) 149/163bpm 17cal 6.54/11.02mph
13) 0.25m - 1:21(5:24/m) 155/163bpm 23cal 11.11/11.29mph
14) 0.11m - 1:00(9:24/m) 152/164bpm 17cal 6.38/11.04mph
15) 0.25m - 1:19(5:20/m) 157/165bpm 24cal 11.27/11.4mph
16) 0.11m - 1:00(9:30/m) 151/165bpm 17cal 6.31/11.1mph
17) 0.25m - 1:19(5:20/m) 158/165bpm 23cal 11.26/11.4mph
18) 0.11m - 1:00(8:49/m) 154/166bpm 17cal 6.8/11.12mph
19) 0.25m - 1:19(5:17/m) 158/165bpm 23cal 11.36/11.25mph
20) 0.11m - 1:00(9:19/m) 153/165bpm 17cal 6.44/11.25mph
21) 0.25m - 1:20(5:21/m) 158/166bpm 24cal 11.2/11.46mph
22) 0.11m - 1:00(9:05/m) 153/167bpm 17cal 6.6/11.1mph
23) 0.25m - 1:19(5:19/m) 158/166bpm 23cal 11.27/11.33mph
24) 0.11m - 1:00(9:14/m) 153/166bpm 17cal 6.5/11.08mph
25) 0.25m - 1:17(5:08/m) 161/169bpm 23cal 11.67/12.02mph
26) 0.12m - 1:00(8:23/m) 157/169bpm 18cal 7.16/11.48mph
27) 0.79m - 5:27(6:56/m) 145/149bpm 82cal 8.66/8.93mph
6:57 49 1:19 1:00 1:20 1:00 1:19 1:00 1:20 1:00 1:20 1:00 1:21 1:00 1:19 1:00 1:19 1:00 1:19 1:00 1:20 1:00 1:19 1:00 1:17 1:00 5:27
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 | 28 | 28 | 7:28 | 97 75-117 | 725 | 163 108-176 | 1/0 |
0.13 | 55 | 27 | 7:09 | 121 119-123 | 865 | 174 172-176 | 1/0 |
0.19 | 1:22 | 27 | 7:16 | 128 125-130 | 929 | 174 174-174 | 2/0 |
0.25 | 1:49 | 27 | 7:07 | 130 130-131 | 924 | 175 174-176 | 0/3 |
0.31 | 2:15 | 26 | 6:59 | 131 130-131 | 914 | 175 174-176 | 6/0 |
0.38 | 2:40 | 26 | 6:49 | 132 131-133 | 900 | 173 172-174 | 1/4 |
0.44 | 3:06 | 26 | 6:52 | 134 133-135 | 921 | 175 174-176 | 0/4 |
0.50 | 3:32 | 26 | 6:52 | 128 126-132 | 880 | 173 172-174 | 0/2 |
0.56 | 3:57 | 25 | 6:47 | 134 130-136 | 910 | 174 174-174 | 2/0 |
0.63 | 4:23 | 25 | 6:45 | 142 137-145 | 958 | 174 174-174 | 1/1 |
0.69 | 4:49 | 26 | 6:54 | 138 137-138 | 953 | 174 172-176 | 3/1 |
0.75 | 5:14 | 26 | 6:53 | 138 137-138 | 949 | 175 174-176 | 2/0 |
0.81 | 5:40 | 26 | 6:54 | 137 137-138 | 946 | 174 172-174 | 0/4 |
0.88 | 6:06 | 26 | 6:48 | 138 138-139 | 939 | 174 174-174 | 7/0 |
0.94 | 6:31 | 26 | 6:48 | 140 138-141 | 953 | 173 172-174 | 1/4 |
1.00 | 6:57 | 25 | 6:46 | 142 141-142 | 961 | 174 172-176 | 0/1 |
1.06 | 7:22 | 25 | 6:48 | 141 141-141 | 958 | 172 172-172 | 1/5 |
1.13 | 11:05 | 3:43 +3:38 | 59:28 | 113 94-141 | 6721 | 166 90-182 | 1/0 |
1.19 | 11:45 | 40 | 10:39 | 134 124-143 | 1428 | 189 186-192 | 0/0 |
1.25 | 12:06 | 21 | 5:30 | 147 144-150 | 807 | 186 186-186 | 1/1 |
1.31 | 12:26 | 21 | 5:29 | 154 152-155 | 846 | 187 186-188 | 1/1 |
1.38 | 12:49 | 22 | 5:56 | 156 155-156 | 925 | 186 184-186 | 1/1 |
1.44 | 13:24 | 35 | 9:24 | 144 135-153 | 1353 | 167 164-168 | 1/1 |
1.50 | 13:51 | 27 | 7:10 | 135 132-141 | 967 | 172 162-182 | 1/0 |
1.56 | 14:11 | 20 | 5:17 | 147 143-150 | 777 | 185 182-188 | 6/0 |
1.63 | 14:31 | 20 | 5:25 | 154 152-156 | 834 | 186 184-186 | 1/0 |
1.69 | 14:51 | 20 | 5:25 | 157 156-158 | 849 | 186 186-186 | 0/5 |
1.75 | 15:19 | 27 | 7:19 | 157 153-159 | 1147 | 174 164-184 | 0/1 |
1.81 | 15:51 | 33 | 8:42 | 142 136-150 | 1235 | 168 168-168 | 2/3 |
1.88 | 16:15 | 24 | 6:28 | 138 133-145 | 892 | 174 164-184 | 2/1 |
1.94 | 16:35 | 20 | 5:19 | 150 147-153 | 797 | 185 184-186 | 0/3 |
2.00 | 16:56 | 20 | 5:25 | 156 155-158 | 845 | 186 186-186 | 0/1 |
2.06 | 17:16 | 20 | 5:22 | 160 158-161 | 859 | 187 186-188 | 1/1 |
2.13 | 17:46 | 30 | 8:01 | 157 152-161 | 1258 | 172 166-186 | 0/0 |
2.19 | 18:19 | 33 | 8:49 | 142 137-149 | 1252 | 168 166-168 | 4/1 |
2.25 | 18:39 | 20 | 5:26 | 143 138-149 | 776 | 182 168-186 | 4/0 |
2.31 | 19:00 | 20 | 5:25 | 144 140-147 | 779 | 185 184-188 | 3/0 |
2.38 | 19:20 | 20 | 5:25 | 157 150-160 | 850 | 186 184-188 | 1/1 |
2.44 | 19:40 | 20 | 5:21 | 162 161-162 | 868 | 187 186-188 | 1/2 |
2.50 | 20:14 | 34 | 9:07 | 156 146-163 | 1421 | 171 164-186 | 0/6 |
2.56 | 20:44 | 30 | 7:53 | 140 137-145 | 1103 | 171 164-186 | 8/0 |
2.63 | 21:04 | 21 | 5:32 | 148 143-153 | 819 | 186 184-188 | 0/4 |
2.69 | 21:25 | 20 | 5:24 | 157 155-158 | 849 | 185 184-186 | 0/5 |
2.75 | 21:45 | 20 | 5:25 | 161 159-162 | 872 | 185 184-186 | 2/1 |
2.81 | 22:08 | 23 | 6:09 | 163 162-163 | 1003 | 179 170-184 | 1/2 |
2.88 | 22:44 | 36 | 9:34 | 150 141-159 | 1434 | 167 164-168 | 2/0 |
2.94 | 23:11 | 27 | 7:05 | 139 136-142 | 985 | 172 166-188 | 2/2 |
3.00 | 23:30 | 20 | 5:18 | 151 145-155 | 800 | 187 186-188 | 2/1 |
3.06 | 23:51 | 21 | 5:29 | 158 156-160 | 867 | 185 184-188 | 6/1 |
3.13 | 24:11 | 20 | 5:26 | 161 161-162 | 874 | 185 184-186 | 2/4 |
3.19 | 24:40 | 29 | 7:40 | 162 159-163 | 1241 | 176 164-184 | 2/2 |
3.25 | 25:15 | 35 | 9:22 | 147 138-156 | 1376 | 166 164-168 | 1/5 |
3.31 | 25:37 | 22 | 5:48 | 144 137-150 | 836 | 183 168-188 | 2/0 |
3.38 | 25:57 | 20 | 5:14 | 156 153-159 | 816 | 187 186-188 | 3/1 |
3.44 | 26:17 | 20 | 5:25 | 162 160-163 | 878 | 187 186-188 | 0/2 |
3.50 | 26:37 | 21 | 5:29 | 164 164-165 | 899 | 185 184-188 | 1/1 |
3.56 | 27:12 | 34 | 9:08 | 158 149-165 | 1443 | 169 164-184 | 0/3 |
3.63 | 27:42 | 30 | 8:05 | 141 139-146 | 1140 | 170 166-188 | 1/1 |
3.69 | 28:03 | 21 | 5:38 | 150 144-155 | 845 | 188 184-190 | 5/0 |
3.75 | 28:23 | 20 | 5:23 | 159 156-162 | 857 | 188 188-190 | 5/0 |
3.81 | 28:44 | 20 | 5:24 | 164 163-164 | 886 | 187 186-188 | 0/4 |
3.88 | 29:05 | 21 | 5:38 | 165 164-166 | 930 | 187 186-188 | 0/2 |
3.94 | 29:39 | 35 | 9:14 | 157 149-164 | 1449 | 166 164-166 | 1/4 |
4.00 | 30:07 | 27 | 7:15 | 143 140-146 | 1037 | 170 166-186 | 2/2 |
4.06 | 30:27 | 20 | 5:20 | 153 148-158 | 816 | 187 186-188 | 4/0 |
4.13 | 30:47 | 20 | 5:24 | 161 159-163 | 868 | 186 184-186 | 0/2 |
4.19 | 31:07 | 20 | 5:24 | 164 163-164 | 887 | 186 186-188 | 0/1 |
4.25 | 31:31 | 24 | 6:25 | 164 163-165 | 1052 | 181 166-186 | 2/2 |
4.31 | 32:08 | 37 | 9:45 | 150 141-160 | 1461 | 166 166-168 | 0/4 |
4.38 | 32:32 | 24 | 6:25 | 142 139-147 | 912 | 177 168-188 | 9/0 |
4.44 | 32:52 | 20 | 5:27 | 154 149-158 | 839 | 186 184-186 | 7/0 |
4.50 | 33:13 | 21 | 5:29 | 161 159-163 | 883 | 186 184-186 | 1/1 |
4.56 | 33:33 | 20 | 5:22 | 165 164-166 | 885 | 185 184-186 | 0/6 |
4.62 | 34:03 | 30 | 7:59 | 164 158-166 | 1309 | 175 164-186 | 0/8 |
4.69 | 34:36 | 33 | 8:50 | 144 135-155 | 1272 | 166 164-168 | 2/3 |
4.75 | 34:56 | 20 | 5:26 | 143 134-154 | 778 | 185 168-190 | 1/2 |
4.81 | 35:17 | 20 | 5:25 | 160 157-162 | 867 | 184 184-186 | 1/0 |
4.87 | 35:37 | 20 | 5:25 | 164 163-165 | 889 | 184 184-184 | 1/0 |
4.94 | 35:57 | 20 | 5:25 | 165 165-165 | 894 | 184 184-184 | 5/0 |
5.00 | 36:33 | 36 | 9:39 | 158 150-165 | 1524 | 169 164-184 | 1/0 |
5.06 | 37:02 | 29 | 7:38 | 143 140-147 | 1091 | 169 166-176 | 0/5 |
5.12 | 37:21 | 19 | 5:08 | 152 146-157 | 780 | 189 188-190 | 0/1 |
5.19 | 37:40 | 19 | 5:01 | 163 159-166 | 819 | 188 186-192 | 0/1 |
5.25 | 38:00 | 20 | 5:14 | 168 166-168 | 879 | 189 188-190 | 6/0 |
5.31 | 38:23 | 23 | 6:15 | 168 167-169 | 1050 | 183 164-190 | 0/5 |
5.38 | 38:54 | 31 | 8:11 | 159 152-165 | 1300 | 166 162-168 | 0/0 |
5.44 | 39:23 | 29 | 7:42 | 145 143-149 | 1117 | 168 166-172 | 0/1 |
5.50 | 39:48 | 25 | 6:42 | 144 143-145 | 964 | 171 170-172 | 1/1 |
5.56 | 40:13 | 26 | 6:51 | 147 146-147 | 1006 | 173 170-174 | 3/0 |
5.63 | 40:39 | 25 | 6:44 | 147 147-148 | 991 | 174 174-174 | 2/0 |
5.69 | 41:05 | 26 | 6:59 | 148 147-148 | 1035 | 173 172-174 | 0/3 |
5.75 | 41:31 | 26 | 6:59 | 146 145-147 | 1020 | 172 170-174 | 1/1 |
5.81 | 41:58 | 27 | 7:04 | 146 145-146 | 1032 | 173 172-174 | 2/2 |
5.88 | 42:24 | 26 | 6:58 | 144 144-145 | 1003 | 174 172-174 | 0/3 |
5.94 | 42:49 | 25 | 6:47 | 144 143-146 | 977 | 174 172-176 | 0/1 |
6.00 | 43:16 | 27 | 7:14 | 146 145-147 | 1057 | 173 172-174 | 0/1 |
6.06 | 43:43 | 26 | 6:59 | 146 145-146 | 1019 | 174 172-176 | 3/2 |
6.13 | 44:10 | 27 | 7:15 | 143 138-146 | 1037 | 174 174-174 | 0/2 |
6.19 | 44:35 | 25 | 6:43 | 140 131-148 | 940 | 174 172-176 | 4/0 |
6.21 | 44:44 | 9 | 7:26 | 148 148-148 | 1100 | 174 174-174 | 0/0 |
Heart
147/169max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 161m,
Range 22m, Flat prediction 41:49
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
21 9.8% | 6:00 |
14 4.3% | 6:24 |
12 4.2% | 5:34 |
11 2.5% | 5:26 |
See your biggest climbs |
Cadence
177 (192 max)
Stride Length: 138cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 91.7 | 177 | 6.2 | 41:02 | 6:37 |
Walk | 8.3 | 99 | 0 | 3:42 | 10:38:18 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:56 | 5:56 | 67.59 |
5km | 19:44 | 6:21 | 69.08 |
5M | 32:40 | 6:32 | 67.77 |
10km | 41:08 | 6:37 | 67.13 |
10M | 1:08:06 | 6:49 | 66.92 |
Half | 1:30:40 | 6:55 | 65.94 |
20M | 2:21:59 | 7:06 | 66.72 |
Mara | 3:09:03 | 7:13 | 66.82 |
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