Tue 21st Sep 2021 at 8:04am by Jock Itch
Run > Intervals
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Time
22:43
-
Miles 4.00
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Min/mi 5:41
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Pacing
35%
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WAVA
84.78
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Stride(cm)
161
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Cals
270
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Cadence
176
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BPM
135
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%MHR
71
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B/mi 766
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Asc(m)
228
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Hillscore
15
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Surface
Road
Notes & Comments
4 x 1M (1.00). Good sesh but hard.
Split Summary
===
1) 1m - 5:44(5:44/m) 111/124bpm [637b/mi] 44cal 10.45/11.79mph
2) 1m - 5:32(5:32/m) 128/137bpm [708b/mi] 62cal 10.85/12.4mph
3) 1m - 5:42(5:42/m) 141/163bpm [803b/mi] 75cal 10.53/12.04mph
4) 1m - 5:44(5:44/m) 157/163bpm [900b/mi] 89cal 10.46/12.11mph
5) 0m - 1(5:27/m) 157/157bpm [855b/mi] 11.02/10.54mph
Split Summary
===
1) 1m - 5:44(5:44/m) 111/124bpm [637b/mi] 44cal 10.45/11.79mph
2) 1m - 5:32(5:32/m) 128/137bpm [708b/mi] 62cal 10.85/12.4mph
3) 1m - 5:42(5:42/m) 141/163bpm [803b/mi] 75cal 10.53/12.04mph
4) 1m - 5:44(5:44/m) 157/163bpm [900b/mi] 89cal 10.46/12.11mph
5) 0m - 1(5:27/m) 157/157bpm [855b/mi] 11.02/10.54mph
5:44 5:32 5:42 5:44 1
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 22 | 22 | 5:53 | 108 107-108 | 635 | 184 184-184 | 3/2 |
0.13 | 46 | 24 | 6:18 | 109 109-109 | 686 | 178 174-180 | 13/2 |
0.19 | 1:05 | 19 | 5:08 | 113 112-113 | 579 | 177 174-180 | 12/5 |
0.25 | 1:26 | 21 | 5:36 | 112 112-112 | 627 | 179 178-182 | 0/4 |
0.31 | 1:47 | 21 | 5:41 | 112 112-112 | 637 | 176 174-178 | 0/6 |
0.38 | 2:09 | 22 | 5:48 | 112 112-112 | 650 | 178 176-180 | 2/3 |
0.44 | 2:30 | 21 | 5:36 | 112 112-112 | 628 | 178 174-184 | 11/0 |
0.50 | 2:53 | 23 | 6:09 | 112 112-112 | 689 | 182 180-184 | 2/0 |
0.56 | 3:15 | 21 | 5:43 | 110 110-112 | 629 | 162 122-190 | 4/2 |
0.63 | 3:35 | 20 | 5:27 | 110 110-110 | 599 | 177 174-180 | 5/2 |
0.69 | 3:56 | 21 | 5:30 | 108 108-108 | 594 | 178 176-180 | 11/1 |
0.75 | 4:16 | 20 | 5:24 | 108 108-108 | 583 | 179 176-182 | 0/13 |
0.81 | 4:35 | 19 | 5:01 | 108 108-108 | 542 | 180 176-184 | 0/4 |
0.88 | 4:56 | 22 | 5:44 | 108 108-108 | 620 | 180 176-182 | 5/3 |
0.94 | 5:23 | 26 | 7:03 | 108 108-108 | 761 | 178 174-180 | 7/5 |
1.00 | 5:44 | 22 | 5:50 | 123 118-124 | 718 | 180 176-184 | 0/7 |
1.06 | 7:22 | 1:37 +1:32 | 25:57 | 116 116-116 | 3010 | 183 180-186 | 2/0 |
1.13 | 7:55 | 33 | 8:54 | 124 119-128 | 1103 | 182 178-184 | 8/0 |
1.19 | 8:18 | 23 | 6:14 | 128 128-128 | 797 | 178 176-180 | 1/5 |
1.25 | 8:38 | 19 | 5:08 | 128 128-128 | 656 | 180 176-184 | 2/1 |
1.31 | 8:58 | 20 | 5:25 | 128 128-128 | 694 | 179 178-180 | 1/2 |
1.38 | 9:18 | 20 | 5:14 | 128 128-128 | 669 | 185 180-190 | 0/6 |
1.44 | 9:37 | 20 | 5:17 | 127 126-128 | 670 | 184 182-184 | 4/0 |
1.50 | 9:59 | 21 | 5:39 | 126 126-126 | 712 | 180 178-184 | 1/2 |
1.56 | 10:21 | 22 | 5:58 | 126 126-126 | 751 | 169 122-186 | 5/0 |
1.63 | 10:43 | 22 | 5:49 | 135 135-135 | 784 | 155 122-188 | 1/6 |
1.69 | 10:59 | 17 | 4:27 | 135 135-135 | 601 | 162 122-180 | 8/0 |
1.75 | 11:21 | 21 | 5:38 | 132 130-137 | 744 | 178 174-184 | 2/7 |
1.81 | 11:43 | 22 | 5:55 | 130 130-130 | 768 | 181 180-184 | 0/2 |
1.88 | 12:03 | 20 | 5:23 | 130 130-130 | 700 | 180 178-184 | 0/4 |
1.94 | 12:25 | 22 | 5:50 | 130 129-130 | 759 | 167 122-182 | 3/1 |
2.00 | 12:48 | 23 | 6:16 | 129 129-129 | 808 | 178 174-182 | 2/7 |
2.06 | 14:36 | 1:48 +1:24 | 28:47 | 122 119-122 | 3512 | 172 160-180 | 3/3 |
2.13 | 14:58 | 22 | 5:45 | 131 122-136 | 753 | 180 178-182 | 12/1 |
2.19 | 15:21 | 23 | 6:07 | 136 136-136 | 831 | 181 178-184 | 4/1 |
2.25 | 15:43 | 22 | 5:54 | 138 136-140 | 814 | 179 174-182 | 0/10 |
2.31 | 16:01 | 18 | 4:46 | 143 143-143 | 681 | 178 174-180 | 2/1 |
2.38 | 16:20 | 20 | 5:16 | 143 143-143 | 753 | 162 122-180 | 0/3 |
2.44 | 16:41 | 21 | 5:29 | 142 142-142 | 779 | 179 174-180 | 2/2 |
2.50 | 17:02 | 21 | 5:38 | 140 139-142 | 788 | 177 174-180 | 4/0 |
2.56 | 17:24 | 22 | 5:48 | 139 139-139 | 806 | 177 176-180 | 0/6 |
2.63 | 17:47 | 23 | 6:04 | 141 139-142 | 856 | 151 122-182 | 4/0 |
2.69 | 18:09 | 22 | 5:57 | 144 142-146 | 858 | 182 178-184 | 5/0 |
2.75 | 18:29 | 20 | 5:16 | 145 145-145 | 763 | 170 122-180 | 4/2 |
2.81 | 18:49 | 20 | 5:27 | 145 145-145 | 791 | 177 174-180 | 3/14 |
2.88 | 19:12 | 23 | 6:06 | 144 143-145 | 879 | 177 174-180 | 4/0 |
2.94 | 19:32 | 20 | 5:20 | 146 143-156 | 779 | 178 176-182 | 1/5 |
3.00 | 19:54 | 22 | 5:49 | 162 156-163 | 943 | 177 176-178 | 1/21 |
3.06 | 21:23 | 1:29 +1:12 | 23:44 | 139 127-153 | 3300 | 181 170-188 | 1/0 |
3.13 | 21:48 | 25 | 6:43 | 156 153-157 | 1047 | 182 180-188 | 3/2 |
3.19 | 22:11 | 23 | 6:07 | 156 156-156 | 954 | 180 176-182 | 12/1 |
3.25 | 22:33 | 22 | 5:58 | 153 152-156 | 912 | 180 176-184 | 8/0 |
3.31 | 22:56 | 23 | 6:03 | 153 152-155 | 925 | 180 174-184 | 11/0 |
3.38 | 23:16 | 20 | 5:19 | 159 157-160 | 846 | 178 176-180 | 6/10 |
3.44 | 23:35 | 19 | 5:11 | 161 160-161 | 834 | 179 176-180 | 2/2 |
3.50 | 23:56 | 21 | 5:29 | 161 161-161 | 882 | 178 176-178 | 4/4 |
3.56 | 24:17 | 21 | 5:40 | 161 161-161 | 912 | 176 174-178 | 0/2 |
3.63 | 24:39 | 22 | 5:56 | 161 161-161 | 955 | 177 174-180 | 2/0 |
3.69 | 25:02 | 22 | 5:56 | 160 160-161 | 950 | 179 176-180 | 4/0 |
3.75 | 25:25 | 23 | 6:10 | 160 160-160 | 988 | 180 176-182 | 0/9 |
3.81 | 25:46 | 21 | 5:37 | 157 156-158 | 881 | 180 178-182 | 7/0 |
3.88 | 26:06 | 20 | 5:18 | 158 158-158 | 838 | 178 176-180 | 3/3 |
3.94 | 26:27 | 21 | 5:43 | 159 158-163 | 910 | 177 176-180 | 0/3 |
4.00 | 26:50 | 23 | 6:03 | 158 157-163 | 956 | 178 176-180 | 2/6 |
Heart
135/163max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 228m,
Range 45m, Flat prediction 22:27
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
43 9.1% | 6:01 |
19 6.2% | 5:47 |
18 8.0% | 5:59 |
17 13.2% | 6:18 |
15 8.8% | 5:49 |
15 5.9% | 5:33 |
See your biggest climbs |
Cadence
176 (190 max)
Stride Length: 161cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 86.1 | 179 | 3.8 | 23:08 | 6:02 |
Walk | 13.9 | 120 | 0.2 | 3:43 | 21:36 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 5:19 | 5:19 | 82.03 |
5km | 17:26 | 5:37 | 85.15 |
5M | 28:42 | 5:44 | 84.28 |
10km | 36:03 | 5:48 | 83.83 |
10M | 59:22 | 5:56 | 84.17 |
Half | 1:18:47 | 6:01 | 83.29 |
20M | 2:02:46 | 6:08 | 84.70 |
Mara | 2:42:57 | 6:13 | 85.09 |
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