Wed 21st Apr 2021 at 6:00pm by Cheeky Chappy
Run > Intervals
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Time
23:41
-
Miles 3.00
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Min/mi 7:54
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Pacing
65%
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WAVA
60.95
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Stride(cm)
121
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Cals
355
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Cadence
169
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BPM
147
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%MHR
89.8
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B/mi 1163
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Asc(m)
55
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Surface
Track
Notes & Comments
10 x 200 with 200 jog recs
Split Summary
===
1) 0.1m - 46(8:01/m) 115/134bpm [922b/mi] 7cal 7.48/9.46mph
2) 0.12m - 41(5:29/m) 126/135bpm [691b/mi] 8cal 10.94/12.17mph
3) 0.12m - 1:18(10:34/m) 144/156bpm [1523b/mi] 19cal 5.68/11.21mph
4) 0.13m - 42(5:28/m) 151/156bpm [826b/mi] 11cal 10.97/11.79mph
5) 0.12m - 1:13(10:02/m) 142/150bpm [1425b/mi] 18cal 5.98/11.27mph
6) 0.13m - 42(5:33/m) 148/153bpm [821b/mi] 11cal 10.82/11.15mph
7) 0.13m - 1:16(10:05/m) 139/146bpm [1402b/mi] 18cal 5.95/11.19mph
8) 0.12m - 42(5:44/m) 149/151bpm [855b/mi] 10cal 10.46/11.04mph
9) 0.12m - 1:17(10:30/m) 148/155bpm [1553b/mi] 20cal 5.72/10.75mph
10) 0.12m - 42(5:38/m) 158/160bpm [889b/mi] 11cal 10.66/11.27mph
11) 0.13m - 1:15(9:57/m) 149/157bpm [1482b/mi] 19cal 6.03/11.27mph
12) 0.12m - 42(5:51/m) 145/147bpm [849b/mi] 10cal 10.25/11.29mph
13) 0.13m - 1:17(10:06/m) 146/154bpm [1474b/mi] 19cal 5.94/10.75mph
14) 0.12m - 43(6:00/m) 151/153bpm [906b/mi] 11cal 10/12.02mph
15) 0.12m - 1:19(10:41/m) 148/157bpm [1580b/mi] 20cal 5.62/11.04mph
16) 0.12m - 42(5:45/m) 155/159bpm [892b/mi] 11cal 10.43/11.9mph
17) 0.13m - 1:17(9:53/m) 145/154bpm [1433b/mi] 18cal 6.07/10.58mph
18) 0.12m - 42(5:46/m) 153/155bpm [882b/mi] 11cal 10.41/11.25mph
19) 0.13m - 1:16(9:57/m) 155/163bpm [1543b/mi] 20cal 6.03/10.81mph
20) 0.12m - 43(5:44/m) 162/164bpm [928b/mi] 12cal 10.48/10.83mph
21) 0.55m - 4:26(8:04/m) 155/163bpm [1251b/mi] 71cal 7.44/10.92mph
Split Summary
===
1) 0.1m - 46(8:01/m) 115/134bpm [922b/mi] 7cal 7.48/9.46mph
2) 0.12m - 41(5:29/m) 126/135bpm [691b/mi] 8cal 10.94/12.17mph
3) 0.12m - 1:18(10:34/m) 144/156bpm [1523b/mi] 19cal 5.68/11.21mph
4) 0.13m - 42(5:28/m) 151/156bpm [826b/mi] 11cal 10.97/11.79mph
5) 0.12m - 1:13(10:02/m) 142/150bpm [1425b/mi] 18cal 5.98/11.27mph
6) 0.13m - 42(5:33/m) 148/153bpm [821b/mi] 11cal 10.82/11.15mph
7) 0.13m - 1:16(10:05/m) 139/146bpm [1402b/mi] 18cal 5.95/11.19mph
8) 0.12m - 42(5:44/m) 149/151bpm [855b/mi] 10cal 10.46/11.04mph
9) 0.12m - 1:17(10:30/m) 148/155bpm [1553b/mi] 20cal 5.72/10.75mph
10) 0.12m - 42(5:38/m) 158/160bpm [889b/mi] 11cal 10.66/11.27mph
11) 0.13m - 1:15(9:57/m) 149/157bpm [1482b/mi] 19cal 6.03/11.27mph
12) 0.12m - 42(5:51/m) 145/147bpm [849b/mi] 10cal 10.25/11.29mph
13) 0.13m - 1:17(10:06/m) 146/154bpm [1474b/mi] 19cal 5.94/10.75mph
14) 0.12m - 43(6:00/m) 151/153bpm [906b/mi] 11cal 10/12.02mph
15) 0.12m - 1:19(10:41/m) 148/157bpm [1580b/mi] 20cal 5.62/11.04mph
16) 0.12m - 42(5:45/m) 155/159bpm [892b/mi] 11cal 10.43/11.9mph
17) 0.13m - 1:17(9:53/m) 145/154bpm [1433b/mi] 18cal 6.07/10.58mph
18) 0.12m - 42(5:46/m) 153/155bpm [882b/mi] 11cal 10.41/11.25mph
19) 0.13m - 1:16(9:57/m) 155/163bpm [1543b/mi] 20cal 6.03/10.81mph
20) 0.12m - 43(5:44/m) 162/164bpm [928b/mi] 12cal 10.48/10.83mph
21) 0.55m - 4:26(8:04/m) 155/163bpm [1251b/mi] 71cal 7.44/10.92mph
46 41 1:18 42 1:13 42 1:16 42 1:17 42 1:15 42 1:17 43 1:19 42 1:17 42 1:16 43 4:26
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 | 7:25 | 108 81-128 | 802 | 172 166-174 | 1/1 |
0.13 | 2:01 | 1:33 +1:07 | 24:52 | 123 116-134 | 3059 | 168 102-200 | 1/1 |
0.19 | 2:22 | 21 | 5:41 | 128 121-134 | 727 | 187 184-190 | 2/1 |
0.25 | 3:02 | 39 | 10:30 | 137 133-147 | 1439 | 144 108-184 | 1/1 |
0.31 | 3:36 | 34 | 9:10 | 146 140-153 | 1337 | 154 114-168 | 4/1 |
0.38 | 4:03 | 27 | 7:05 | 154 152-155 | 1090 | 174 168-186 | 3/5 |
0.44 | 4:22 | 20 | 5:13 | 151 149-155 | 789 | 185 182-186 | 1/1 |
0.50 | 4:59 | 37 | 9:48 | 145 140-149 | 1420 | 158 114-186 | 3/0 |
0.56 | 5:32 | 33 | 8:48 | 138 134-144 | 1214 | 167 114-236 | 4/3 |
0.63 | 5:58 | 26 | 6:52 | 148 142-151 | 1016 | 176 170-184 | 2/6 |
0.69 | 6:18 | 20 | 5:25 | 148 143-152 | 801 | 184 182-186 | 4/3 |
0.75 | 6:56 | 38 | 10:09 | 144 140-146 | 1461 | 157 110-186 | 3/2 |
0.81 | 7:30 | 34 | 9:01 | 134 128-140 | 1209 | 169 164-172 | 1/3 |
0.88 | 7:56 | 26 | 6:52 | 146 141-148 | 1002 | 176 170-186 | 4/4 |
0.94 | 8:17 | 21 | 5:40 | 150 147-151 | 850 | 184 184-184 | 5/3 |
1.00 | 8:57 | 40 | 10:36 | 150 148-153 | 1589 | 149 110-184 | 0/2 |
1.06 | 9:30 | 34 | 8:56 | 144 138-151 | 1287 | 164 112-174 | 2/2 |
1.13 | 9:57 | 27 | 7:08 | 156 153-158 | 1114 | 175 170-180 | 6/5 |
1.19 | 10:17 | 20 | 5:27 | 159 157-160 | 867 | 183 180-186 | 2/3 |
1.25 | 10:57 | 40 | 10:39 | 152 147-159 | 1619 | 158 112-188 | 1/2 |
1.31 | 11:28 | 31 | 8:09 | 149 143-157 | 1214 | 165 112-174 | 1/1 |
1.38 | 11:53 | 25 | 6:43 | 144 139-152 | 968 | 176 168-186 | 4/4 |
1.44 | 12:16 | 23 | 6:06 | 146 145-147 | 891 | 184 182-186 | 5/2 |
1.50 | 12:59 | 43 | 11:23 | 146 142-149 | 1662 | 170 110-184 | 1/1 |
1.56 | 13:29 | 30 | 8:01 | 146 141-154 | 1170 | 163 110-172 | 2/2 |
1.63 | 13:54 | 25 | 6:43 | 151 150-153 | 1013 | 181 172-186 | 2/5 |
1.69 | 14:16 | 22 | 5:56 | 150 148-153 | 889 | 183 182-184 | 5/5 |
1.75 | 15:03 | 47 | 12:34 | 148 141-151 | 1860 | 153 106-184 | 3/3 |
1.81 | 15:34 | 31 | 8:11 | 149 141-157 | 1219 | 170 162-172 | 2/1 |
1.88 | 15:56 | 22 | 5:57 | 156 154-159 | 928 | 177 172-188 | 3/4 |
1.94 | 16:18 | 21 | 5:42 | 155 153-159 | 884 | 185 184-188 | 1/3 |
2.00 | 17:01 | 44 | 11:42 | 146 138-154 | 1707 | 150 114-184 | 4/7 |
2.06 | 17:32 | 30 | 8:05 | 143 137-152 | 1155 | 171 166-172 | 0/0 |
2.13 | 17:56 | 24 | 6:26 | 153 151-155 | 985 | 175 172-184 | 5/2 |
2.19 | 18:17 | 22 | 5:46 | 153 149-155 | 882 | 183 182-186 | 2/4 |
2.25 | 19:02 | 45 | 11:58 | 153 147-158 | 1830 | 140 102-186 | 3/5 |
2.31 | 19:30 | 28 | 7:29 | 156 147-163 | 1168 | 171 166-174 | 2/2 |
2.38 | 19:55 | 24 | 6:31 | 163 163-164 | 1063 | 178 172-182 | 3/1 |
2.44 | 20:16 | 21 | 5:39 | 161 159-164 | 909 | 182 180-186 | 5/2 |
2.50 | 21:00 | 44 | 11:41 | 152 142-162 | 1776 | 143 106-186 | 3/9 |
2.56 | 21:30 | 30 | 7:59 | 147 139-154 | 1173 | 172 172-172 | 2/2 |
2.63 | 21:59 | 29 | 7:43 | 157 153-159 | 1211 | 172 172-172 | 2/2 |
2.69 | 22:25 | 27 | 7:05 | 160 158-160 | 1133 | 173 172-174 | 3/2 |
2.75 | 22:56 | 31 | 8:14 | 160 158-163 | 1318 | 172 172-174 | 1/1 |
2.81 | 23:22 | 26 | 6:59 | 158 155-160 | 1103 | 173 172-174 | 1/1 |
2.88 | 23:51 | 29 | 7:39 | 156 156-157 | 1192 | 173 172-174 | 4/2 |
2.94 | 24:18 | 27 | 7:13 | 156 152-159 | 1126 | 173 172-174 | 5/1 |
3.00 | 24:47 | 29 | 7:37 | 154 153-155 | 1174 | 173 172-174 | 1/1 |
3.00 | 24:48 | 1 | 8:46 | 155 155-155 | 1360 | 174 174-174 | 0/0 |
Heart
147/164max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 55m,
Range 8m, Flat prediction 23:41
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
169 (236 max)
Stride Length: 121cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 79.4 | 177 | 2.8 | 19:28 | 7:25 |
Walk | 16.2 | 111 | 0.2 | 4:13 | 18:47 |
Pause | 4.3 | - | - | 1:07 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:19 | 7:19 | 60.08 |
5km | 24:35 | 7:55 | 60.88 |
5M | 40:55 | 8:11 | 59.63 |
10km | 51:37 | 8:18 | 59.05 |
10M | 1:25:53 | 8:35 | 58.70 |
Half | 1:54:39 | 8:45 | 57.75 |
20M | 3:00:19 | 9:01 | 58.18 |
Mara | 4:00:43 | 9:11 | 58.12 |
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