Wed 1st Sep 2021 at 5:40pm by slowblonde
Run > Intervals
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Time
58:23
-
Miles 5.60
-
Min/mi 10:26
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Pacing
0%
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WAVA
48.47
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Stride(cm)
85
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Cals
559
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Cadence
181
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BPM
155
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%MHR
86.2
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B/mi 1618
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Asc(m)
34
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Surface
Road
Notes & Comments
WU + Pyramid Sprint Intervals
Split Summary
===
1) 1m - 10:54(10:54/m) 135/153bpm [1472b/mi] 88cal
2) 1m - 10:39(10:39/m) 144/164bpm [1533b/mi] 92cal
3) 1m - 9:56(9:56/m) 162/180bpm [1609b/mi] 101cal
4) 1m - 10:01(10:01/m) 167/177bpm [1672b/mi] 104cal
5) 1m - 10:30(10:30/m) 170/178bpm [1785b/mi] 108cal
6) 0.6m - 6:23(10:41/m) 173/180bpm [1850b/mi] 66cal
Split Summary
===
1) 1m - 10:54(10:54/m) 135/153bpm [1472b/mi] 88cal
2) 1m - 10:39(10:39/m) 144/164bpm [1533b/mi] 92cal
3) 1m - 9:56(9:56/m) 162/180bpm [1609b/mi] 101cal
4) 1m - 10:01(10:01/m) 167/177bpm [1672b/mi] 104cal
5) 1m - 10:30(10:30/m) 170/178bpm [1785b/mi] 108cal
6) 0.6m - 6:23(10:41/m) 173/180bpm [1850b/mi] 66cal
10:54 10:39 9:56 10:01 10:30 6:23
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 1:19 | 1:19 +38 | 20:56 | 88 72-111 | 1843 | 183 176-186 | 1/1 |
0.13 | 1:56 | 38 | 10:02 | 122 114-128 | 1223 | 181 178-186 | 0/1 |
0.19 | 2:38 | 42 | 11:17 | 127 124-130 | 1432 | 178 176-180 | 1/2 |
0.25 | 3:26 | 47 | 12:33 | 138 133-141 | 1733 | 178 176-182 | 2/1 |
0.31 | 4:07 | 41 | 10:58 | 137 132-143 | 1503 | 180 180-182 | 3/0 |
0.38 | 4:49 | 42 | 11:10 | 140 135-146 | 1564 | 181 180-182 | 2/1 |
0.44 | 5:28 | 40 | 10:35 | 148 144-152 | 1566 | 179 178-182 | 1/1 |
0.50 | 6:08 | 40 | 10:40 | 149 143-153 | 1590 | 180 178-180 | 0/0 |
0.56 | 6:52 | 44 | 11:44 | 136 133-140 | 1596 | 180 178-182 | 2/4 |
0.63 | 7:30 | 38 | 10:04 | 135 134-137 | 1359 | 179 178-180 | 3/3 |
0.69 | 8:08 | 38 | 10:11 | 135 132-137 | 1375 | 181 178-184 | 2/1 |
0.75 | 8:50 | 41 | 11:02 | 133 131-139 | 1467 | 180 178-182 | 2/3 |
0.81 | 9:30 | 40 | 10:47 | 139 137-141 | 1499 | 179 178-180 | 3/5 |
0.88 | 10:09 | 39 | 10:26 | 144 141-146 | 1502 | 179 176-180 | 4/4 |
0.94 | 10:49 | 40 | 10:40 | 143 142-143 | 1526 | 181 180-182 | 2/2 |
1.00 | 11:32 | 43 | 11:27 | 149 144-152 | 1705 | 179 178-180 | 3/3 |
1.06 | 12:21 | 49 | 13:03 | 152 148-154 | 1984 | 161 130-180 | 1/1 |
1.13 | 13:05 | 44 | 11:50 | 137 132-146 | 1622 | 171 130-182 | 4/0 |
1.19 | 13:45 | 40 | 10:35 | 142 139-146 | 1502 | 178 178-180 | 1/0 |
1.25 | 14:27 | 42 | 11:14 | 142 139-145 | 1595 | 179 176-182 | 0/1 |
1.31 | 15:09 | 42 | 11:05 | 147 145-149 | 1630 | 178 176-180 | 2/2 |
1.38 | 15:50 | 41 | 10:56 | 146 143-148 | 1595 | 180 178-182 | 2/2 |
1.44 | 16:31 | 41 | 10:53 | 143 141-145 | 1557 | 180 178-182 | 2/0 |
1.50 | 17:13 | 42 | 11:17 | 147 141-149 | 1660 | 179 178-180 | 4/5 |
1.56 | 17:54 | 41 | 11:03 | 149 148-150 | 1647 | 180 178-182 | 2/1 |
1.63 | 18:34 | 39 | 10:28 | 151 150-152 | 1579 | 180 176-184 | 5/4 |
1.69 | 19:13 | 40 +3 | 10:37 | 155 153-156 | 1647 | 183 170-186 | 4/2 |
1.75 | 20:23 | 1:09 +35 | 18:27 | 138 124-154 | 2547 | 178 118-188 | 0/3 |
1.81 | 33:09 | 12:47 +13:13 | 3:24:27 | 142 87-163 | 29031 | 184 176-196 | 1/1 |
1.88 | 34:48 | 1:39 | 26:24 | 111 94-124 | 2930 | 189 172-198 | 1/2 |
1.94 | 35:29 | 41 | 10:51 | 135 127-144 | 1465 | 176 172-180 | 3/0 |
2.00 | 36:02 | 33 | 8:47 | 150 148-153 | 1316 | 186 184-188 | 0/1 |
2.06 | 36:32 | 30 | 8:05 | 158 152-163 | 1276 | 187 184-190 | 0/1 |
2.13 | 37:12 | 40 | 10:35 | 160 157-162 | 1694 | 176 172-180 | 1/1 |
2.19 | 37:52 | 40 | 10:45 | 154 149-161 | 1656 | 177 176-178 | 0/1 |
2.25 | 38:27 | 35 | 9:14 | 148 146-152 | 1366 | 183 174-190 | 0/1 |
2.31 | 38:56 | 30 | 7:53 | 158 152-163 | 1246 | 189 186-190 | 1/2 |
2.38 | 39:28 | 32 | 8:29 | 168 164-172 | 1425 | 185 184-188 | 3/2 |
2.44 | 40:09 | 41 | 10:58 | 174 171-179 | 1908 | 177 172-184 | 1/1 |
2.50 | 40:52 | 43 | 11:25 | 163 154-177 | 1862 | 177 176-178 | 1/1 |
2.56 | 41:35 | 43 | 11:21 | 156 154-157 | 1772 | 177 176-178 | 2/2 |
2.63 | 42:11 | 36 | 9:37 | 159 155-165 | 1528 | 183 176-186 | 3/3 |
2.69 | 42:45 | 34 | 9:09 | 169 166-170 | 1546 | 185 184-186 | 2/2 |
2.75 | 43:18 | 33 | 8:54 | 170 169-170 | 1514 | 184 182-186 | 1/1 |
2.81 | 43:50 | 32 | 8:29 | 170 168-170 | 1443 | 186 184-186 | 3/3 |
2.88 | 44:29 | 39 | 10:27 | 170 168-171 | 1777 | 180 176-186 | 2/3 |
2.94 | 45:12 | 43 | 11:25 | 164 158-169 | 1873 | 177 176-178 | 2/3 |
3.00 | 45:58 | 45 | 12:06 | 158 157-159 | 1911 | 178 176-180 | 1/2 |
3.06 | 46:39 | 41 | 10:57 | 158 156-161 | 1729 | 177 174-178 | 3/1 |
3.13 | 47:19 | 40 | 10:39 | 161 160-162 | 1714 | 182 176-186 | 1/2 |
3.19 | 47:52 | 33 | 8:46 | 168 163-170 | 1473 | 186 184-186 | 2/1 |
3.25 | 48:26 | 34 | 9:12 | 171 170-172 | 1573 | 186 184-188 | 2/2 |
3.31 | 49:00 | 34 | 9:02 | 173 172-174 | 1564 | 187 186-188 | 2/2 |
3.38 | 49:34 | 34 | 9:04 | 174 172-175 | 1579 | 187 186-188 | 2/0 |
3.44 | 50:11 | 37 | 9:48 | 173 170-174 | 1697 | 183 178-188 | 2/2 |
3.50 | 50:51 | 40 | 10:44 | 167 164-170 | 1792 | 180 178-182 | 4/4 |
3.56 | 51:35 | 44 | 11:51 | 161 159-164 | 1909 | 179 178-180 | 5/4 |
3.63 | 52:20 | 45 | 11:57 | 162 160-163 | 1935 | 179 176-182 | 6/5 |
3.69 | 52:59 | 39 | 10:27 | 163 161-165 | 1702 | 179 176-180 | 2/2 |
3.75 | 53:38 | 39 | 10:18 | 166 165-170 | 1709 | 180 176-188 | 4/4 |
3.81 | 54:12 | 34 | 9:09 | 174 171-177 | 1592 | 186 184-188 | 1/0 |
3.88 | 54:47 | 34 | 9:10 | 170 168-172 | 1559 | 185 184-186 | 3/2 |
3.94 | 55:21 | 34 | 9:11 | 174 173-175 | 1598 | 187 184-188 | 0/2 |
4.00 | 55:58 | 37 | 9:56 | 173 173-174 | 1718 | 185 184-186 | 1/2 |
4.06 | 56:38 | 39 | 10:31 | 175 174-176 | 1841 | 182 178-186 | 0/1 |
4.13 | 57:19 | 41 | 11:04 | 168 164-173 | 1859 | 180 178-182 | 1/1 |
4.19 | 58:01 | 42 | 11:08 | 162 161-164 | 1803 | 178 178-180 | 3/1 |
4.25 | 58:44 | 43 | 11:32 | 163 161-167 | 1880 | 180 178-182 | 2/1 |
4.31 | 59:29 | 45 | 11:54 | 165 164-166 | 1964 | 179 178-180 | 1/2 |
4.38 | 1:00:10 | 41 | 10:50 | 166 164-170 | 1799 | 182 178-186 | 3/2 |
4.44 | 1:00:43 | 33 | 8:54 | 172 170-174 | 1530 | 186 184-188 | 2/3 |
4.50 | 1:01:19 | 36 | 9:35 | 173 172-174 | 1658 | 186 186-188 | 3/2 |
4.56 | 1:01:52 | 33 | 8:53 | 175 174-176 | 1553 | 188 186-190 | 0/2 |
4.62 | 1:02:34 | 42 | 11:09 | 175 173-176 | 1953 | 182 176-186 | 1/0 |
4.69 | 1:03:17 | 43 | 11:28 | 171 165-176 | 1960 | 178 176-180 | 2/1 |
4.75 | 1:04:00 | 43 | 11:34 | 165 164-167 | 1908 | 179 178-180 | 2/2 |
4.81 | 1:04:41 | 41 | 10:52 | 168 167-169 | 1826 | 181 178-184 | 1/0 |
4.87 | 1:05:22 | 41 | 10:49 | 170 168-172 | 1838 | 183 178-190 | 2/1 |
4.94 | 1:05:55 | 34 | 9:01 | 174 172-175 | 1567 | 189 188-190 | 2/1 |
5.00 | 1:06:29 | 33 | 8:50 | 176 175-178 | 1554 | 187 186-190 | 0/2 |
5.06 | 1:07:11 | 43 | 11:21 | 178 173-180 | 2020 | 182 176-190 | 3/4 |
5.12 | 1:07:55 | 44 | 11:49 | 170 168-172 | 2009 | 180 178-180 | 2/1 |
5.19 | 1:08:36 | 41 | 10:56 | 169 168-172 | 1848 | 181 178-182 | 3/1 |
5.25 | 1:09:14 | 38 | 10:01 | 171 169-174 | 1712 | 186 174-192 | 0/2 |
5.31 | 1:09:45 | 31 | 8:11 | 175 174-176 | 1431 | 189 188-190 | 3/2 |
5.38 | 1:10:24 | 40 | 10:34 | 175 173-177 | 1850 | 184 182-188 | 1/1 |
5.44 | 1:11:06 | 42 | 11:06 | 172 170-174 | 1909 | 181 178-186 | 3/4 |
5.50 | 1:11:47 | 41 | 10:53 | 170 167-172 | 1849 | 182 178-188 | 1/2 |
5.56 | 1:12:29 | 42 | 11:12 | 173 171-176 | 1937 | 181 172-188 | 2/1 |
5.60 | 1:12:53 | 24 | 11:29 | 173 171-175 | 1987 | 178 178-178 | 2/1 |
Elevation
Asc 34m,
Range 10m, Flat prediction 58:23
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
181 (198 max)
Stride Length: 85cm
Run: 99.1%
Walk: 0.9%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:34 | 9:34 | 46.16 |
5km | 31:27 | 10:07 | 49.06 |
5M | 51:50 | 10:22 | 48.57 |
10km | 1:05:07 | 10:29 | 48.40 |
10M | 1:47:19 | 10:44 | 48.26 |
Half | 2:22:30 | 10:53 | 47.40 |
20M | 3:42:13 | 11:07 | 47.70 |
Mara | 4:55:03 | 11:16 | 47.49 |
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