Sun 19th Sep 2021 at 10:22am by ianmcn

Run > Intervals

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Time
30:00
Miles
3.24
Min/mi
9:16
Pacing
38%
WAVA
51.64
Stride(cm)
102
Cals
339
Cadence
170
BPM
136
%MHR
79.8
B/mi
1263
Asc(m)
43
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:58(8:58/m) 127/141bpm [1138b/mi] 98cal 6.7/7.16mph
2) 0.18m - 1:51(10:26/m) 127/144bpm [1325b/mi] 19cal 5.75/7.87mph
3) 0.06m - 25(6:32/m) 126/137bpm [823b/mi] 3cal 9.18/10.54mph
4) 0.05m - 40(13:51/m) 128/138bpm [1774b/mi] 6cal 4.33/10.04mph
5) 0.06m - 25(6:44/m) 135/143bpm [909b/mi] 4cal 8.91/11.15mph
6) 0.05m - 41(13:59/m) 133/144bpm [1859b/mi] 7cal 4.29/10.16mph
7) 0.06m - 25(6:34/m) 139/151bpm [914b/mi] 4cal 9.13/10.48mph
8) 0.04m - 40(15:52/m) 136/151bpm [2158b/mi] 7cal 3.78/9.39mph
9) 0.06m - 25(6:35/m) 140/147bpm [922b/mi] 4cal 9.11/10.16mph
10) 0.05m - 41(13:17/m) 135/147bpm [1794b/mi] 8cal 4.51/9.04mph
11) 0.06m - 24(6:39/m) 137/150bpm [911b/mi] 4cal 9.02/10.71mph
12) 0.04m - 40(15:24/m) 139/150bpm [2140b/mi] 8cal 3.9/9.62mph
13) 0.06m - 25(6:32/m) 141/152bpm [922b/mi] 4cal 9.18/10.65mph
14) 0.05m - 41(13:46/m) 141/152bpm [1940b/mi] 8cal 4.36/9.12mph
15) 0.06m - 23(6:42/m) 142/150bpm [952b/mi] 4cal 8.95/11.04mph
16) 0.05m - 42(14:01/m) 141/152bpm [1977b/mi] 8cal 4.28/10mph
17) 0.06m - 25(6:35/m) 143/154bpm [943b/mi] 5cal 9.1/10.98mph
18) 0.05m - 41(14:20/m) 143/154bpm [2050b/mi] 8cal 4.19/8.43mph
19) 0.06m - 24(6:30/m) 147/157bpm [955b/mi] 5cal 9.24/10.81mph
20) 0.05m - 40(14:10/m) 145/157bpm [2053b/mi] 8cal 4.24/6.45mph
21) 0.07m - 27(6:46/m) 142/152bpm [961b/mi] 5cal 8.87/10.44mph
22) 0.05m - 38(13:44/m) 143/151bpm [1964b/mi] 8cal 4.37/7.2mph
23) 0.07m - 24(6:13/m) 146/157bpm [907b/mi] 5cal 9.65/11.63mph
24) 0.9m - 7:57(8:50/m) 145/159bpm [1281b/mi] 99cal 6.79/9.64mph

10 x 20 sec - 40 sec recv

8:58 1:51 25 40 25 41 25 40 25 41 24 40 25 41 23 42 25 41 24 40 27 38 24 7:57

Pace

25%

10%

42%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	40	40	10:37	88 67-108	934	167 132-172	0/0
0.13	1:16	37	9:46	115 111-118	1123	174 174-174	1/0
0.19	1:52	36	9:32	121 118-123	1154	175 174-176	2/0
0.25	2:27	35	9:16	122 120-124	1131	175 172-176	1/1
0.31	3:02	35	9:14	122 120-124	1126	176 176-178	1/1
0.38	3:35	34	8:56	126 125-128	1127	179 178-180	1/1
0.44	4:08	33	8:46	129 128-130	1130	178 178-178	3/0
0.50	4:40	32	8:37	132 130-134	1137	181 180-182	0/0
0.56	5:13	32	8:39	136 135-137	1177	178 174-182	1/0
0.63	5:45	33	8:44	133 132-135	1161	179 178-180	1/0
0.69	6:18	33	8:48	135 133-136	1189	181 180-182	0/4
0.75	6:50	31	8:20	138 136-140	1150	179 178-180	0/5
0.81	7:21	31	8:21	138 137-139	1152	181 180-182	1/1
0.88	7:53	32	8:32	138 137-140	1177	181 180-182	2/2
0.94	8:25	32	8:38	139 139-139	1201	182 180-182	1/0
1.00	8:58	32	8:35	140 139-141	1202	181 180-182	1/0
1.06	9:29	31	8:23	139 138-139	1165	181 180-182	1/0
1.13	12:18	2:49 +2:22	45:07	128 89-144	5774	159 118-184	1/0
1.19	13:30	1:12 +22	19:12	115 109-123	2209	169 118-202	0/1
1.25	14:16	45	12:05	131 126-138	1583	180 110-206	0/2
1.31	14:46	31	8:08	128 123-137	1041	185 118-210	1/0
1.38	15:30	44	11:45	137 127-143	1610	149 116-202	0/1
1.44	15:59	29	7:44	134 127-143	1037	192 170-206	0/2
1.50	16:45	46	12:14	139 127-151	1700	141 106-204	3/0
1.56	17:11	26	6:58	141 133-147	982	193 158-202	1/0
1.63	17:56	45	11:56	134 126-144	1598	139 96-196	1/0
1.69	18:30	34	9:03	144 132-150	1302	171 110-206	1/0
1.75	19:08	38	10:13	137 130-144	1401	160 114-206	0/3
1.81	19:51	43	11:26	145 136-152	1659	149 112-204	0/2
1.88	20:19	28	7:32	141 135-149	1063	197 180-208	0/1
1.94	21:06	46	12:22	140 132-150	1732	142 106-180	0/4
2.00	21:32	27	7:07	146 135-154	1039	194 162-202	1/1
2.06	22:16	44	11:39	144 136-154	1677	155 114-236	2/1
2.13	22:57	41	10:56	151 146-157	1652	160 110-208	1/0
2.19	23:29	32	8:24	139 134-143	1169	173 112-202	4/0
2.25	24:11	43	11:21	145 138-151	1647	153 104-208	1/0
2.31	24:38	26	7:02	142 136-148	999	202 182-210	0/0
2.38	26:10	1:32 +1:05	24:37	139 115-157	3422	175 126-208	1/1
2.44	26:46	36	9:41	128 124-132	1240	182 180-184	1/0
2.50	27:18	32	8:36	140 135-144	1204	184 182-186	1/0
2.56	27:51	32	8:36	144 143-146	1239	181 178-182	0/2
2.63	28:24	33	8:45	149 148-150	1305	182 180-184	2/1
2.69	28:56	33	8:42	148 147-149	1289	181 178-184	0/3
2.75	29:29	33	8:49	153 150-155	1348	184 182-184	2/1
2.81	30:00	30	8:04	153 153-153	1235	184 182-184	2/0
2.88	30:32	33	8:43	153 152-155	1333	183 178-184	3/0
2.94	31:24	52	13:55	141 129-152	1963	131 114-186	1/0
3.00	31:57	33	8:46	137 133-142	1202	187 186-188	1/0
3.06	32:27	29	7:49	149 145-151	1166	188 186-190	0/3
3.13	32:55	28	7:28	154 153-155	1149	187 186-188	0/2
3.19	33:24	30	7:57	157 156-159	1248	186 186-186	0/2
3.24	33:50	26	8:31	159 158-159	1355	179 166-186	0/1

Heart

136/159max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 43m, Range 15m, Flat prediction 30:00

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

170 (236 max) Stride Length: 102cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	76.0	185	3	25:43	8:32
Walk	23.9	116	0.2	8:05	35:49
Still	0.1	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:43	43.61%	More
800m	4:14	8:31	46.59%	More
1km	5:19	8:33	48.38%	More
Mile	8:45	8:45	49.81%	More
5k	32:30	10:28	45.68%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:38	8:38	50.52
5km	28:42	9:14	51.73
5M	47:31	9:30	50.91
10km	59:50	9:38	50.51
10M	1:39:04	9:54	50.44
Half	2:11:54	10:04	49.75
20M	3:26:33	10:20	50.34
Mara	4:35:00	10:30	50.42

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