Tue 24th Aug 2021 at 5:38pm by rupert bear
Run > Intervals
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Time
1:16:39
-
Miles 9.02
-
Min/mi 8:30
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Pacing
0%
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WAVA
66.63
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Stride(cm)
104
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Cals
766
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Cadence
182
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BPM
122
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%MHR
77.1
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B/mi 1035
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Asc(m)
273
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Hillscore
2
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Surface
Road
Notes & Comments
4m warm up
8x500m
Pace included:
7:42, 7:10, 7:06, 7:07
7:05, ?, 6:59, 6:47
Split Summary
===
1) 0.23m - 2:08(9:22/m) 91/105bpm [853b/mi] 16cal 6.4/6.37mph
2) 0.03m - 25(15:29/m) 99/104bpm [1532b/mi] 3cal 3.88/6.37mph
3) 0.23m - 2:00(8:51/m) 99/106bpm [876b/mi] 16cal 6.78/6.97mph
4) 0.02m - 28(26:51/m) 105/109bpm [2820b/mi] 4cal 2.23/6.97mph
5) 0.48m - 3:59(8:21/m) 109/114bpm [909b/mi] 38cal 7.19/7.56mph
6) 0.03m - 31(15:25/m) 107/110bpm [1649b/mi] 4cal 3.89/7.03mph
7) 1m - 8:11(8:11/m) 121/131bpm [990b/mi] 90cal 7.33/7.56mph
8) 0.01m - 7(8:08/m) 130/130bpm [1056b/mi] 1cal 7.38/7.37mph
9) 0.03m - 32(16:18/m) 127/130bpm [2070b/mi] 6cal 3.68/7.37mph
10) 1m - 8:10(8:10/m) 131/137bpm [1070b/mi] 98cal 7.35/7.62mph
11) 0.97m - 7:50(8:02/m) 138/148bpm [1109b/mi] 99cal 7.47/7.85mph
12) 0.06m - 34(9:37/m) 111/141bpm [1068b/mi] 4cal 6.24/7.33mph
13) 0.28m - 2:51(10:07/m) 111/116bpm [1122b/mi] 19cal 5.93/6.59mph
14) 0.42m - 4:04(9:43/m) 110/126bpm [1069b/mi] 29cal 6.17/7.26mph
15) 0.3m - 2:18(7:42/m) 126/139bpm [969b/mi] 23cal 7.8/8.01mph
16) 0m - 17(59:49/m) 109/141bpm [6521b/mi] 1cal 1/8.01mph
17) 0.3m - 2:10(7:10/m) 123/141bpm [881b/mi] 20cal 8.37/8.62mph
18) 0.06m - 42(12:25/m) 140/144bpm [1738b/mi] 8cal 4.83/8.5mph
19) 0m - 5(33:39/m) 107/135bpm [3601b/mi] 1.78/6.01mph
20) 0.3m - 2:09(7:06/m) 130/144bpm [924b/mi] 22cal 8.44/8.62mph
21) 0m - 3(11:06/m) 128/144bpm [1421b/mi] 5.4/8.45mph
22) 0.3m - 2:10(7:07/m) 127/143bpm [904b/mi] 21cal 8.43/8.66mph
23) 0m - 6(23:12/m) 115/143bpm [2667b/mi] 2.59/8.18mph
24) 0.3m - 2:08(7:05/m) 128/145bpm [908b/mi] 21cal 8.46/8.58mph
25) 0.32m - 2:31(7:51/m) 131/147bpm [1029b/mi] 26cal 7.64/8.89mph
26) 0m - 2(8:10/m) 141/146bpm [1151b/mi] 7.35/8.5mph
27) 0.1m - 1:00(10:03/m) 125/132bpm [1256b/mi] 10cal 5.97/6.62mph
28) 0m - 2(20:02/m) 119/124bpm [2384b/mi] 3/6.22mph
29) 0.3m - 2:06(6:59/m) 135/147bpm [943b/mi] 23cal 8.59/8.87mph
30) 0.01m - 3(9:32/m) 131/148bpm [1250b/mi] 6.29/8.66mph
31) 0.3m - 2:02(6:47/m) 134/150bpm [909b/mi] 21cal 8.84/9.18mph
32) 1m - 9:25(9:25/m) 120/149bpm [1130b/mi] 85cal 6.37/8.91mph
33) 0.62m - 5:29(8:54/m) 126/133bpm [1122b/mi] 58cal 6.74/7.51mph
8x500m
Pace included:
7:42, 7:10, 7:06, 7:07
7:05, ?, 6:59, 6:47
Split Summary
===
1) 0.23m - 2:08(9:22/m) 91/105bpm [853b/mi] 16cal 6.4/6.37mph
2) 0.03m - 25(15:29/m) 99/104bpm [1532b/mi] 3cal 3.88/6.37mph
3) 0.23m - 2:00(8:51/m) 99/106bpm [876b/mi] 16cal 6.78/6.97mph
4) 0.02m - 28(26:51/m) 105/109bpm [2820b/mi] 4cal 2.23/6.97mph
5) 0.48m - 3:59(8:21/m) 109/114bpm [909b/mi] 38cal 7.19/7.56mph
6) 0.03m - 31(15:25/m) 107/110bpm [1649b/mi] 4cal 3.89/7.03mph
7) 1m - 8:11(8:11/m) 121/131bpm [990b/mi] 90cal 7.33/7.56mph
8) 0.01m - 7(8:08/m) 130/130bpm [1056b/mi] 1cal 7.38/7.37mph
9) 0.03m - 32(16:18/m) 127/130bpm [2070b/mi] 6cal 3.68/7.37mph
10) 1m - 8:10(8:10/m) 131/137bpm [1070b/mi] 98cal 7.35/7.62mph
11) 0.97m - 7:50(8:02/m) 138/148bpm [1109b/mi] 99cal 7.47/7.85mph
12) 0.06m - 34(9:37/m) 111/141bpm [1068b/mi] 4cal 6.24/7.33mph
13) 0.28m - 2:51(10:07/m) 111/116bpm [1122b/mi] 19cal 5.93/6.59mph
14) 0.42m - 4:04(9:43/m) 110/126bpm [1069b/mi] 29cal 6.17/7.26mph
15) 0.3m - 2:18(7:42/m) 126/139bpm [969b/mi] 23cal 7.8/8.01mph
16) 0m - 17(59:49/m) 109/141bpm [6521b/mi] 1cal 1/8.01mph
17) 0.3m - 2:10(7:10/m) 123/141bpm [881b/mi] 20cal 8.37/8.62mph
18) 0.06m - 42(12:25/m) 140/144bpm [1738b/mi] 8cal 4.83/8.5mph
19) 0m - 5(33:39/m) 107/135bpm [3601b/mi] 1.78/6.01mph
20) 0.3m - 2:09(7:06/m) 130/144bpm [924b/mi] 22cal 8.44/8.62mph
21) 0m - 3(11:06/m) 128/144bpm [1421b/mi] 5.4/8.45mph
22) 0.3m - 2:10(7:07/m) 127/143bpm [904b/mi] 21cal 8.43/8.66mph
23) 0m - 6(23:12/m) 115/143bpm [2667b/mi] 2.59/8.18mph
24) 0.3m - 2:08(7:05/m) 128/145bpm [908b/mi] 21cal 8.46/8.58mph
25) 0.32m - 2:31(7:51/m) 131/147bpm [1029b/mi] 26cal 7.64/8.89mph
26) 0m - 2(8:10/m) 141/146bpm [1151b/mi] 7.35/8.5mph
27) 0.1m - 1:00(10:03/m) 125/132bpm [1256b/mi] 10cal 5.97/6.62mph
28) 0m - 2(20:02/m) 119/124bpm [2384b/mi] 3/6.22mph
29) 0.3m - 2:06(6:59/m) 135/147bpm [943b/mi] 23cal 8.59/8.87mph
30) 0.01m - 3(9:32/m) 131/148bpm [1250b/mi] 6.29/8.66mph
31) 0.3m - 2:02(6:47/m) 134/150bpm [909b/mi] 21cal 8.84/9.18mph
32) 1m - 9:25(9:25/m) 120/149bpm [1130b/mi] 85cal 6.37/8.91mph
33) 0.62m - 5:29(8:54/m) 126/133bpm [1122b/mi] 58cal 6.74/7.51mph
2:08 25 2:00 28 3:59 31 8:11 7 32 8:10 7:50 34 2:51 4:04 2:18 17 2:10 42 5 2:09 3 2:10 6 2:08 2:31 2 1:00 2 2:06 3 2:02 9:25 5:29
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:12 | 1:12 | 9:36 | 77 51-102 | 739 | 178 176-180 | 0/7 |
0.25 | 2:29 | 1:17 | 10:20 | 101 93-104 | 1043 | 159 116-178 | 12/5 |
0.38 | 3:37 | 1:08 | 9:02 | 96 86-105 | 867 | 174 116-182 | 6/12 |
0.50 | 5:02 | 1:25 | 11:17 | 103 99-109 | 1161 | 180 178-180 | 5/3 |
0.63 | 6:03 | 1:01 | 8:11 | 104 96-112 | 852 | 180 178-182 | 6/6 |
0.75 | 7:06 | 1:03 | 8:21 | 113 111-114 | 943 | 181 180-182 | 8/2 |
0.88 | 8:09 | 1:03 | 8:25 | 111 110-112 | 935 | 182 178-184 | 3/8 |
1.00 | 9:21 | 1:12 | 9:40 | 109 104-110 | 1054 | 173 122-184 | 6/11 |
1.13 | 10:29 | 1:07 | 9:00 | 103 100-107 | 926 | 172 126-186 | 6/10 |
1.25 | 11:31 | 1:02 | 8:14 | 115 109-121 | 946 | 184 182-186 | 6/5 |
1.38 | 12:32 | 1:01 | 8:11 | 123 120-125 | 1006 | 186 184-190 | 5/5 |
1.50 | 13:34 | 1:02 | 8:18 | 121 120-123 | 1005 | 183 182-184 | 11/1 |
1.63 | 14:35 | 1:01 | 8:09 | 123 122-125 | 1002 | 184 182-186 | 3/5 |
1.75 | 15:35 | 1:00 | 7:57 | 128 125-131 | 1018 | 184 184-186 | 0/3 |
1.88 | 16:36 | 1:01 | 8:07 | 129 128-131 | 1047 | 183 182-186 | 0/8 |
2.00 | 17:37 | 1:02 | 8:12 | 128 128-129 | 1050 | 186 184-190 | 7/7 |
2.13 | 18:54 | 1:17 | 10:12 | 122 115-130 | 1245 | 164 120-186 | 5/2 |
2.25 | 19:54 | 1:00 | 8:02 | 126 122-129 | 1012 | 184 182-186 | 4/4 |
2.38 | 20:56 | 1:02 | 8:13 | 131 129-132 | 1077 | 185 184-186 | 10/1 |
2.50 | 21:58 | 1:03 | 8:20 | 132 131-133 | 1100 | 185 184-186 | 2/4 |
2.63 | 23:00 | 1:02 | 8:12 | 133 132-134 | 1091 | 185 184-186 | 7/6 |
2.75 | 24:01 | 1:01 | 8:06 | 134 132-135 | 1085 | 185 184-186 | 12/0 |
2.88 | 25:00 | 1:00 | 7:58 | 136 134-137 | 1083 | 184 184-186 | 2/22 |
3.00 | 26:03 | 1:03 | 8:25 | 136 135-137 | 1144 | 184 180-186 | 16/1 |
3.13 | 27:04 | 1:01 | 8:08 | 134 132-136 | 1089 | 184 182-186 | 5/3 |
3.25 | 28:04 | 59 | 7:53 | 137 136-139 | 1081 | 185 184-188 | 2/4 |
3.38 | 29:03 | 59 | 7:53 | 141 137-148 | 1113 | 185 182-186 | 5/6 |
3.50 | 30:01 | 59 | 7:48 | 139 138-142 | 1084 | 184 182-186 | 3/3 |
3.63 | 31:04 | 1:02 | 8:18 | 139 137-141 | 1154 | 184 180-186 | 1/6 |
3.75 | 32:05 | 1:01 | 8:11 | 137 137-139 | 1120 | 184 180-186 | 9/1 |
3.88 | 33:07 | 1:02 | 8:16 | 139 137-141 | 1150 | 184 180-188 | 2/5 |
4.00 | 34:05 | 58 | 7:47 | 141 138-142 | 1098 | 185 184-186 | 5/5 |
4.13 | 40:36 | 6:30 +5:26 | 52:03 | 112 90-141 | 5830 | 177 120-186 | 5/2 |
4.25 | 41:58 | 1:22 | 10:56 | 111 108-113 | 1214 | 177 172-180 | 14/8 |
4.38 | 44:53 | 2:55 +1:41 | 23:22 | 114 110-116 | 2663 | 177 174-180 | 1/9 |
4.50 | 47:07 | 2:14 +1:02 | 17:55 | 104 97-109 | 1863 | 179 176-182 | 5/3 |
4.63 | 48:19 | 1:11 | 9:29 | 115 109-122 | 1091 | 179 176-182 | 4/4 |
4.75 | 51:57 | 3:38 +2:34 | 29:06 | 113 84-126 | 3288 | 176 170-182 | 1/2 |
4.88 | 53:16 | 1:19 +1 | 10:30 | 108 90-121 | 1134 | 180 172-188 | 3/3 |
5.00 | 54:13 | 58 | 7:40 | 129 124-133 | 990 | 184 182-186 | 5/6 |
5.13 | 57:04 | 2:51 +1:51 | 22:49 | 120 90-141 | 2739 | 187 182-192 | 7/3 |
5.25 | 58:08 | 1:04 | 8:29 | 119 102-131 | 1010 | 186 184-190 | 3/7 |
5.38 | 59:01 | 53 | 7:02 | 136 130-140 | 956 | 186 184-188 | 5/1 |
5.50 | 1:01:49 | 2:49 +1:37 | 22:30 | 121 94-143 | 2723 | 180 168-188 | 7/4 |
5.63 | 1:02:47 | 58 | 7:41 | 129 115-141 | 992 | 188 186-190 | 2/2 |
5.75 | 1:03:41 | 54 | 7:08 | 143 142-144 | 1021 | 186 184-188 | 2/2 |
5.88 | 1:06:55 | 3:14 +2:25 | 25:52 | 114 93-144 | 2949 | 189 186-192 | 4/0 |
6.00 | 1:07:52 | 57 | 7:39 | 133 126-139 | 1018 | 188 184-190 | 1/10 |
6.13 | 1:11:00 | 3:08 +2:14 | 25:05 | 122 100-143 | 3060 | 187 184-188 | 8/1 |
6.25 | 1:11:59 | 59 | 7:48 | 128 119-136 | 999 | 188 188-190 | 3/4 |
6.38 | 1:12:53 | 54 | 7:12 | 142 137-145 | 1023 | 189 186-190 | 5/5 |
6.50 | 1:15:46 | 2:53 +1:59 | 23:03 | 118 95-147 | 2720 | 176 84-194 | 1/3 |
6.63 | 1:16:50 | 1:04 | 8:34 | 138 132-143 | 1182 | 189 188-190 | 2/4 |
6.75 | 1:18:33 | 1:43 +37 | 13:45 | 135 123-146 | 1857 | 181 172-188 | 1/4 |
6.87 | 1:20:13 | 1:40 +40 | 13:24 | 120 114-127 | 1607 | 186 176-200 | 7/0 |
7.00 | 1:21:05 | 52 | 6:53 | 137 130-143 | 944 | 190 188-192 | 4/4 |
7.12 | 1:24:27 | 3:22 +2:35 | 26:54 | 132 103-148 | 3551 | 189 184-194 | 8/2 |
7.25 | 1:25:27 | 1:00 | 8:01 | 127 109-139 | 1019 | 192 188-196 | 0/2 |
7.37 | 1:26:17 | 50 | 6:39 | 145 140-149 | 964 | 191 190-194 | 4/2 |
7.50 | 1:37:33 | 11:16 +10:16 | 1:30:05 | 114 86-149 | 10269 | 183 178-196 | 0/4 |
7.62 | 1:38:48 | 1:16 | 10:07 | 118 116-122 | 1193 | 179 178-180 | 2/4 |
7.75 | 1:40:01 | 1:13 | 9:42 | 117 114-120 | 1136 | 182 182-184 | 6/4 |
7.87 | 1:41:10 | 1:08 | 9:07 | 119 113-121 | 1084 | 183 182-184 | 9/1 |
8.00 | 1:42:20 | 1:10 | 9:22 | 123 121-125 | 1153 | 184 182-186 | 3/8 |
8.12 | 1:43:29 | 1:10 | 9:16 | 121 120-123 | 1122 | 184 182-186 | 3/7 |
8.25 | 1:44:40 | 1:10 | 9:23 | 123 121-124 | 1154 | 185 184-188 | 4/5 |
8.37 | 1:45:52 | 1:12 | 9:35 | 123 121-124 | 1178 | 185 184-186 | 9/4 |
8.50 | 1:47:03 | 1:12 | 9:35 | 121 120-122 | 1160 | 184 182-186 | 4/8 |
8.62 | 1:48:24 | 1:20 +7 | 10:43 | 120 118-123 | 1287 | 179 130-188 | 1/8 |
8.75 | 1:49:23 | 59 | 7:56 | 128 123-131 | 1015 | 186 184-188 | 9/0 |
8.87 | 1:50:29 | 1:06 | 8:48 | 131 130-132 | 1152 | 185 178-188 | 4/3 |
9.00 | 1:51:35 | 1:06 | 8:46 | 131 130-133 | 1148 | 186 184-190 | 7/9 |
9.02 | 1:52:12 | 37 +26 | 31:40 | 128 123-133 | 4054 | 184 184-184 | 0/6 |
Elevation
Asc 273m,
Range 38m, Flat prediction 1:16:42
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
12 4.4% | 8:04 |
12 5.3% | 8:42 |
See your biggest climbs |
Cadence
182 (200 max)
Stride Length: 104cm
Run: 97.3%
Walk: 2.7%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:17 | 7:17 | 67.38 |
5km | 24:30 | 7:53 | 68.33 |
5M | 40:46 | 8:09 | 67.28 |
10km | 51:27 | 8:17 | 66.76 |
10M | 1:25:36 | 8:34 | 66.55 |
Half | 1:54:16 | 8:43 | 65.57 |
20M | 2:59:42 | 8:59 | 66.07 |
Mara | 3:59:54 | 9:09 | 65.99 |
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