Sun 12th Sep 2021 at 9:19am by ianmcn
Run > Intervals
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Time
33:17
-
Miles 3.27
-
Min/mi 10:11
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Pacing
63%
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WAVA
47.01
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Stride(cm)
99
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Cals
297
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Cadence
159
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BPM
123
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%MHR
72
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B/mi 1254
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Asc(m)
58
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Hillscore
1
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.59m - 6:12(10:34/m) 109/125bpm [1152b/mi] 51cal 5.68/6.53mph
2) 0.39m - 3:00(7:46/m) 127/142bpm [986b/mi] 31cal 7.73/8.2mph
3) 0.16m - 2:00(12:49/m) 114/142bpm [1461b/mi] 15cal 4.68/7.87mph
4) 0.39m - 2:59(7:40/m) 137/146bpm [1049b/mi] 36cal 7.83/8.39mph
5) 0.15m - 1:59(13:06/m) 117/143bpm [1532b/mi] 15cal 4.58/7.08mph
6) 0.4m - 3:00(7:29/m) 141/150bpm [1055b/mi] 38cal 8.02/8.39mph
7) 0.14m - 2:00(14:41/m) 120/150bpm [1762b/mi] 15cal 4.09/8.14mph
8) 0.09m - 30(5:54/m) 142/151bpm [838b/mi] 6cal 10.17/12.08mph
9) 0.05m - 58(21:19/m) 128/150bpm [2728b/mi] 9cal 2.82/10.71mph
10) 0.09m - 34(6:23/m) 128/141bpm [816b/mi] 4cal 9.41/10.96mph
11) 0.04m - 56(22:05/m) 125/142bpm [2761b/mi] 8cal 2.72/10.6mph
12) 0.09m - 34(5:57/m) 129/145bpm [767b/mi] 4cal 10.09/12.48mph
13) 0.04m - 57(21:44/m) 128/145bpm [2783b/mi] 8cal 2.76/10.42mph
14) 0.09m - 33(6:02/m) 131/151bpm [791b/mi] 4cal 9.93/11.37mph
15) 0.05m - 56(20:35/m) 134/151bpm [2757b/mi] 9cal 2.92/10.81mph
16) 0.1m - 34(5:52/m) 137/153bpm [804b/mi] 5cal 10.23/13.38mph
17) 0.08m - 1:56(23:52/m) 121/152bpm [2889b/mi] 15cal 2.51/10.18mph
18) 0.03m - 23(10:49/m) 107/110bpm [1157b/mi] 1cal 5.55/6.32mph
19) 0m - 27(2:12:34/m) 109/111bpm [14450b/mi] 2cal 0.45/6.28mph
20) 0.3m - 2:48(9:10/m) 123/135bpm [1127b/mi] 21cal 6.55/6.87mph
3 x 3min and 5 x 30 sec
===
1) 0.59m - 6:12(10:34/m) 109/125bpm [1152b/mi] 51cal 5.68/6.53mph
2) 0.39m - 3:00(7:46/m) 127/142bpm [986b/mi] 31cal 7.73/8.2mph
3) 0.16m - 2:00(12:49/m) 114/142bpm [1461b/mi] 15cal 4.68/7.87mph
4) 0.39m - 2:59(7:40/m) 137/146bpm [1049b/mi] 36cal 7.83/8.39mph
5) 0.15m - 1:59(13:06/m) 117/143bpm [1532b/mi] 15cal 4.58/7.08mph
6) 0.4m - 3:00(7:29/m) 141/150bpm [1055b/mi] 38cal 8.02/8.39mph
7) 0.14m - 2:00(14:41/m) 120/150bpm [1762b/mi] 15cal 4.09/8.14mph
8) 0.09m - 30(5:54/m) 142/151bpm [838b/mi] 6cal 10.17/12.08mph
9) 0.05m - 58(21:19/m) 128/150bpm [2728b/mi] 9cal 2.82/10.71mph
10) 0.09m - 34(6:23/m) 128/141bpm [816b/mi] 4cal 9.41/10.96mph
11) 0.04m - 56(22:05/m) 125/142bpm [2761b/mi] 8cal 2.72/10.6mph
12) 0.09m - 34(5:57/m) 129/145bpm [767b/mi] 4cal 10.09/12.48mph
13) 0.04m - 57(21:44/m) 128/145bpm [2783b/mi] 8cal 2.76/10.42mph
14) 0.09m - 33(6:02/m) 131/151bpm [791b/mi] 4cal 9.93/11.37mph
15) 0.05m - 56(20:35/m) 134/151bpm [2757b/mi] 9cal 2.92/10.81mph
16) 0.1m - 34(5:52/m) 137/153bpm [804b/mi] 5cal 10.23/13.38mph
17) 0.08m - 1:56(23:52/m) 121/152bpm [2889b/mi] 15cal 2.51/10.18mph
18) 0.03m - 23(10:49/m) 107/110bpm [1157b/mi] 1cal 5.55/6.32mph
19) 0m - 27(2:12:34/m) 109/111bpm [14450b/mi] 2cal 0.45/6.28mph
20) 0.3m - 2:48(9:10/m) 123/135bpm [1127b/mi] 21cal 6.55/6.87mph
3 x 3min and 5 x 30 sec
6:12 3:00 2:00 2:59 1:59 3:00 2:00 30 58 34 56 34 57 33 56 34 1:56 23 27 2:48
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 39 | 39 | 10:31 | 80 59-103 | 841 | 162 96-172 | 0/0 |
0.13 | 1:16 | 37 | 9:44 | 108 104-111 | 1052 | 170 168-172 | 0/1 |
0.19 | 1:52 | 36 | 9:33 | 114 113-115 | 1089 | 172 170-172 | 1/2 |
0.25 | 2:28 | 36 | 9:38 | 114 113-115 | 1099 | 173 172-174 | 1/1 |
0.31 | 3:02 | 34 | 9:04 | 117 116-118 | 1060 | 173 172-174 | 1/2 |
0.38 | 3:37 | 35 | 9:22 | 121 120-123 | 1134 | 174 172-174 | 2/0 |
0.44 | 4:11 | 34 | 9:09 | 122 121-123 | 1115 | 173 172-174 | 2/0 |
0.50 | 4:46 | 35 | 9:18 | 123 121-125 | 1144 | 174 174-174 | 1/0 |
0.56 | 5:42 | 56 | 14:55 | 102 85-122 | 1522 | 116 100-174 | 0/0 |
0.63 | 6:30 | 48 | 12:41 | 90 82-109 | 1141 | 139 112-186 | 0/1 |
0.69 | 6:59 | 29 | 7:50 | 117 111-123 | 917 | 187 186-188 | 0/2 |
0.75 | 7:28 | 29 | 7:45 | 127 125-130 | 985 | 186 182-188 | 4/0 |
0.81 | 7:57 | 29 | 7:42 | 132 131-134 | 1016 | 186 184-186 | 2/1 |
0.88 | 8:26 | 29 | 7:37 | 136 135-137 | 1037 | 186 184-188 | 0/0 |
0.94 | 8:55 | 29 | 7:46 | 140 138-142 | 1087 | 185 184-186 | 0/3 |
1.00 | 9:45 | 51 | 13:32 | 128 108-142 | 1733 | 136 110-186 | 0/2 |
1.06 | 10:30 | 45 | 11:56 | 105 101-109 | 1252 | 160 126-174 | 1/1 |
1.13 | 11:09 | 39 | 10:16 | 114 112-116 | 1171 | 174 174-174 | 1/2 |
1.19 | 11:39 | 30 | 8:02 | 124 117-128 | 996 | 184 176-188 | 5/0 |
1.25 | 12:08 | 29 | 7:47 | 131 129-134 | 1020 | 186 184-188 | 2/1 |
1.31 | 12:37 | 28 | 7:35 | 137 135-139 | 1040 | 188 188-190 | 0/2 |
1.38 | 13:06 | 29 | 7:44 | 142 140-144 | 1098 | 188 186-188 | 0/3 |
1.44 | 13:34 | 28 | 7:34 | 144 144-145 | 1090 | 189 188-190 | 0/3 |
1.50 | 14:00 | 26 | 7:03 | 145 144-145 | 1022 | 189 188-190 | 7/0 |
1.56 | 15:08 | 1:08 | 18:10 | 123 102-144 | 2234 | 124 92-176 | 5/0 |
1.63 | 15:45 | 36 | 9:40 | 112 105-116 | 1083 | 173 150-178 | 2/1 |
1.69 | 16:16 | 32 | 8:26 | 123 118-129 | 1037 | 183 178-190 | 4/0 |
1.75 | 16:45 | 29 | 7:45 | 131 130-132 | 1016 | 189 188-190 | 0/2 |
1.81 | 17:13 | 28 | 7:27 | 138 134-141 | 1028 | 189 188-190 | 0/3 |
1.88 | 17:43 | 30 | 7:52 | 143 142-144 | 1125 | 189 184-192 | 0/3 |
1.94 | 18:11 | 28 | 7:24 | 146 143-147 | 1080 | 190 188-190 | 0/1 |
2.00 | 18:38 | 27 | 7:16 | 149 148-149 | 1082 | 189 188-190 | 6/0 |
2.06 | 19:05 | 27 | 7:09 | 149 149-150 | 1064 | 190 190-190 | 1/2 |
2.13 | 20:19 | 1:15 | 19:52 | 124 104-150 | 2464 | 126 108-202 | 0/3 |
2.19 | 20:57 | 38 | 10:10 | 117 110-125 | 1190 | 177 176-178 | 1/0 |
2.25 | 21:23 | 26 | 6:59 | 136 127-144 | 949 | 199 178-212 | 0/0 |
2.31 | 22:09 | 46 | 12:16 | 142 125-151 | 1741 | 152 90-216 | 0/1 |
2.38 | 22:49 | 40 | 10:42 | 119 112-129 | 1273 | 142 118-212 | 1/0 |
2.44 | 23:36 | 47 | 12:30 | 135 128-141 | 1688 | 165 94-210 | 1/0 |
2.50 | 24:18 | 42 | 11:07 | 118 110-126 | 1312 | 153 118-208 | 0/2 |
2.56 | 24:41 | 23 | 6:08 | 137 127-145 | 841 | 209 200-214 | 0/1 |
2.63 | 25:45 | 1:04 | 17:02 | 126 111-145 | 2146 | 132 94-210 | 0/0 |
2.69 | 26:08 | 23 | 6:04 | 134 121-149 | 812 | 210 206-214 | 0/1 |
2.75 | 27:09 | 1:01 | 16:18 | 132 118-151 | 2152 | 123 102-178 | 1/0 |
2.81 | 27:32 | 23 | 6:09 | 136 125-141 | 837 | 208 178-218 | 3/0 |
2.88 | 28:25 | 53 | 14:06 | 143 125-152 | 2016 | 140 102-216 | 1/1 |
2.94 | 29:46 | 1:21 | 21:40 | 111 105-122 | 2404 | 114 94-176 | 3/0 |
3.00 | 30:53 | 1:07 +4 | 17:50 | 107 101-111 | 1908 | 157 124-180 | 0/4 |
3.06 | 31:33 | 40 | 10:39 | 117 110-123 | 1245 | 179 178-180 | 0/2 |
3.13 | 32:06 | 33 | 8:51 | 128 125-131 | 1133 | 181 180-182 | 0/2 |
3.19 | 32:39 | 33 | 8:46 | 131 131-132 | 1148 | 183 180-184 | 7/0 |
3.25 | 33:11 | 32 | 8:35 | 134 133-135 | 1150 | 182 180-182 | 1/1 |
3.27 | 33:21 | 10 | 9:33 | 135 134-135 | 1289 | 174 174-174 | 0/0 |
Heart
123/152max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 58m,
Range 17m, Flat prediction 34:14
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
10 1.7% | 7:50 |
See your biggest climbs |
Cadence
159 (218 max)
Stride Length: 99cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 69.9 | 185 | 2.8 | 23:20 | 8:21 |
Walk | 29.4 | 114 | 0.5 | 9:49 | 20:43 |
Still | 0.6 | - | - | 12 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:29 | 9:29 | 45.99 |
5km | 31:32 | 10:09 | 47.08 |
5M | 52:12 | 10:26 | 46.34 |
10km | 1:05:44 | 10:35 | 45.97 |
10M | 1:48:51 | 10:53 | 45.91 |
Half | 2:24:55 | 11:04 | 45.28 |
20M | 3:46:56 | 11:21 | 45.82 |
Mara | 5:02:08 | 11:32 | 45.89 |
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