Thu 20th Jan 2022 at 1:04pm by Jon_P
Run > Intervals
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Time
51:12
-
Miles 6.08
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Min/mi 8:25
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Pacing
90%
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WAVA
55.79
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Stride(cm)
112
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Cals
381
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Cadence
171
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BPM
123
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%MHR
70.7
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B/mi 1036
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Asc(m)
292
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Hillscore
7
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Surface
Road
Notes & Comments
WU - 5mins easy Zn1, 10mins Zn2 - (15mins)
MS - 3x's 5mins @ 4:30min - 4:50 p/km, w/4mins easy Endurance recovery - (24mins)
WD - 8mins easy Zn1/2 Endurance
MS - 3x's 5mins @ 4:30min - 4:50 p/km, w/4mins easy Endurance recovery - (24mins)
WD - 8mins easy Zn1/2 Endurance
5:00 5:45 4:15 4:30 30 4:00 4:34 26 4:00 4:43 17 4:00 5:22 2:38 1:03 9
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 37 | 37 | 9:52 | 81 65-93 | 799 | 164 160-166 | 2/2 |
0.13 | 1:13 | 36 | 9:33 | 104 95-110 | 994 | 164 160-166 | 5/0 |
0.19 | 1:49 | 36 | 9:31 | 110 105-114 | 1047 | 163 158-166 | 3/0 |
0.25 | 2:21 | 33 | 8:44 | 107 106-108 | 935 | 165 164-166 | 2/5 |
0.31 | 2:55 | 34 | 9:06 | 108 105-110 | 983 | 164 162-168 | 4/3 |
0.38 | 3:29 | 33 | 8:51 | 111 107-114 | 982 | 165 162-166 | 1/3 |
0.44 | 4:03 | 35 | 9:18 | 109 106-111 | 1014 | 164 162-166 | 0/6 |
0.50 | 4:38 | 34 | 9:07 | 108 105-114 | 985 | 164 160-166 | 5/0 |
0.56 | 5:12 | 34 | 9:02 | 109 106-111 | 984 | 166 164-170 | 5/4 |
0.63 | 5:45 | 33 | 8:50 | 112 109-115 | 990 | 166 164-168 | 6/1 |
0.69 | 6:18 | 33 | 8:53 | 111 110-112 | 985 | 164 162-166 | 1/4 |
0.75 | 6:52 | 34 | 9:10 | 107 106-109 | 982 | 165 162-166 | 0/7 |
0.81 | 7:28 | 35 | 9:28 | 109 106-113 | 1032 | 166 164-168 | 3/2 |
0.88 | 8:02 | 34 | 9:04 | 112 111-113 | 1015 | 166 164-168 | 6/0 |
0.94 | 8:37 | 36 | 9:28 | 110 109-112 | 1042 | 167 164-168 | 4/2 |
1.00 | 9:12 | 35 | 9:21 | 111 110-112 | 1037 | 169 166-170 | 3/4 |
1.06 | 9:51 | 39 | 10:17 | 116 112-118 | 1193 | 166 164-170 | 6/3 |
1.13 | 10:25 | 34 | 9:02 | 117 114-120 | 1057 | 166 166-168 | 4/2 |
1.19 | 10:59 | 34 | 9:00 | 111 108-112 | 999 | 168 166-170 | 0/6 |
1.25 | 11:31 | 33 | 8:41 | 109 108-111 | 946 | 169 166-170 | 2/4 |
1.31 | 12:05 | 34 | 9:01 | 111 109-112 | 1001 | 169 168-170 | 2/3 |
1.38 | 12:41 | 36 | 9:35 | 111 110-112 | 1063 | 170 168-170 | 7/0 |
1.44 | 13:16 | 35 | 9:16 | 111 109-113 | 1029 | 169 168-170 | 2/8 |
1.50 | 13:51 | 35 | 9:21 | 112 110-113 | 1048 | 168 168-170 | 3/3 |
1.56 | 14:22 | 31 | 8:15 | 116 113-118 | 958 | 169 168-170 | 0/7 |
1.63 | 14:54 | 33 | 8:46 | 117 115-120 | 1025 | 169 168-170 | 7/2 |
1.69 | 15:24 | 29 | 7:46 | 121 116-128 | 939 | 174 170-178 | 0/8 |
1.75 | 15:52 | 28 | 7:29 | 131 129-132 | 981 | 175 174-176 | 4/5 |
1.81 | 16:19 | 27 | 7:12 | 132 129-134 | 950 | 175 174-176 | 4/2 |
1.88 | 16:46 | 28 | 7:24 | 131 130-131 | 969 | 176 174-178 | 8/0 |
1.94 | 17:11 | 24 | 6:32 | 132 130-135 | 862 | 175 174-178 | 2/3 |
2.00 | 17:39 | 28 | 7:23 | 131 131-132 | 968 | 177 174-178 | 1/8 |
2.06 | 18:05 | 27 | 7:05 | 133 132-135 | 941 | 176 174-178 | 5/4 |
2.13 | 18:31 | 26 | 6:52 | 135 132-136 | 926 | 177 176-178 | 4/1 |
2.19 | 18:59 | 28 | 7:27 | 136 134-138 | 1012 | 176 174-178 | 8/4 |
2.25 | 19:27 | 28 | 7:34 | 132 126-136 | 998 | 176 174-176 | 2/3 |
2.31 | 19:55 | 28 | 7:23 | 133 130-134 | 983 | 175 172-178 | 5/1 |
2.38 | 20:27 | 32 | 8:34 | 131 126-134 | 1123 | 171 164-176 | 1/3 |
2.44 | 21:00 | 33 | 8:51 | 122 119-126 | 1079 | 170 170-170 | 1/5 |
2.50 | 21:36 | 36 | 9:41 | 118 114-125 | 1142 | 168 156-172 | 4/2 |
2.56 | 22:07 | 31 | 8:16 | 123 121-124 | 1017 | 170 168-170 | 0/8 |
2.63 | 22:41 | 33 | 8:49 | 119 118-121 | 1049 | 170 168-172 | 5/2 |
2.69 | 23:13 | 32 | 8:33 | 119 117-121 | 1018 | 170 170-170 | 6/1 |
2.75 | 23:45 | 32 | 8:37 | 120 117-123 | 1034 | 170 168-172 | 2/6 |
2.81 | 24:14 | 29 | 7:50 | 123 122-127 | 964 | 173 170-180 | 6/2 |
2.88 | 24:43 | 28 | 7:34 | 131 128-133 | 992 | 176 174-178 | 3/8 |
2.94 | 25:11 | 28 | 7:32 | 132 130-133 | 994 | 175 172-176 | 10/0 |
3.00 | 25:41 | 30 | 7:57 | 132 131-133 | 1049 | 175 174-176 | 0/6 |
3.06 | 26:08 | 27 | 7:14 | 133 132-135 | 962 | 177 174-180 | 1/6 |
3.13 | 26:35 | 27 | 7:08 | 134 132-136 | 956 | 177 176-178 | 6/4 |
3.19 | 27:01 | 26 | 6:58 | 135 134-137 | 941 | 175 174-178 | 1/12 |
3.25 | 27:28 | 27 | 7:10 | 136 134-137 | 975 | 176 174-178 | 11/5 |
3.31 | 27:57 | 29 | 7:48 | 137 135-139 | 1069 | 176 174-178 | 10/0 |
3.38 | 28:24 | 27 | 7:06 | 139 138-140 | 986 | 176 174-180 | 4/1 |
3.44 | 28:51 | 27 | 7:19 | 136 133-139 | 996 | 176 174-180 | 5/4 |
3.50 | 29:22 | 31 | 8:11 | 136 134-138 | 1112 | 173 168-178 | 0/7 |
3.56 | 29:55 | 33 | 8:53 | 131 124-135 | 1164 | 169 166-170 | 4/4 |
3.63 | 30:28 | 33 | 8:43 | 121 119-122 | 1055 | 170 170-170 | 1/5 |
3.69 | 31:02 | 35 | 9:12 | 118 117-119 | 1086 | 170 168-170 | 3/2 |
3.75 | 31:34 | 32 | 8:35 | 115 113-116 | 987 | 169 168-170 | 3/5 |
3.81 | 32:05 | 31 | 8:10 | 120 116-124 | 981 | 170 170-172 | 5/5 |
3.88 | 32:39 | 34 | 9:06 | 122 119-124 | 1110 | 170 170-170 | 2/6 |
3.94 | 33:10 | 30 | 8:06 | 120 117-124 | 971 | 175 170-182 | 2/2 |
4.00 | 33:36 | 26 | 7:03 | 130 126-133 | 917 | 177 172-180 | 4/4 |
4.06 | 34:06 | 30 | 8:03 | 136 131-140 | 1095 | 175 170-176 | 2/3 |
4.13 | 34:36 | 30 | 8:03 | 136 134-137 | 1094 | 174 172-176 | 2/2 |
4.19 | 35:06 | 30 | 8:00 | 132 130-134 | 1055 | 174 170-176 | 5/2 |
4.25 | 35:35 | 28 | 7:35 | 135 131-139 | 1025 | 176 174-180 | 6/0 |
4.31 | 36:01 | 26 | 6:55 | 138 135-140 | 955 | 176 174-178 | 0/10 |
4.38 | 36:28 | 28 | 7:22 | 140 138-142 | 1031 | 176 174-178 | 5/1 |
4.44 | 36:56 | 28 | 7:31 | 141 141-142 | 1060 | 176 174-176 | 2/1 |
4.50 | 37:24 | 28 | 7:26 | 142 141-143 | 1056 | 177 174-180 | 4/2 |
4.56 | 37:54 | 30 | 8:01 | 139 137-142 | 1115 | 175 174-176 | 7/3 |
4.62 | 38:26 | 32 | 8:26 | 140 136-142 | 1181 | 172 166-178 | 1/4 |
4.69 | 39:00 | 33 | 8:55 | 135 131-137 | 1204 | 170 170-170 | 3/4 |
4.75 | 39:32 | 32 | 8:38 | 134 131-136 | 1156 | 170 168-170 | 5/0 |
4.81 | 40:03 | 31 | 8:22 | 125 121-130 | 1045 | 170 170-172 | 2/3 |
4.87 | 40:37 | 33 | 8:53 | 122 121-124 | 1084 | 170 168-170 | 0/3 |
4.94 | 41:10 | 34 | 8:58 | 123 121-125 | 1104 | 170 168-170 | 3/2 |
5.00 | 41:43 | 33 | 8:49 | 124 123-125 | 1094 | 170 170-170 | 6/0 |
5.06 | 42:16 | 32 | 8:40 | 120 120-121 | 1040 | 170 168-170 | 0/5 |
5.12 | 42:51 | 35 | 9:17 | 126 123-128 | 1170 | 170 170-170 | 5/2 |
5.19 | 43:24 | 33 | 8:47 | 124 123-126 | 1089 | 170 170-172 | 7/1 |
5.25 | 43:56 | 33 | 8:43 | 121 120-123 | 1054 | 170 170-170 | 2/3 |
5.31 | 44:28 | 32 | 8:26 | 121 120-121 | 1020 | 171 168-174 | 5/1 |
5.38 | 45:02 | 34 | 8:58 | 126 121-129 | 1131 | 170 170-172 | 1/3 |
5.44 | 45:34 | 32 | 8:39 | 124 121-127 | 1072 | 170 170-170 | 4/3 |
5.50 | 46:06 | 32 | 8:30 | 118 116-122 | 1003 | 171 170-174 | 4/0 |
5.56 | 46:38 | 32 | 8:31 | 123 122-125 | 1048 | 171 170-172 | 4/2 |
5.63 | 47:08 | 30 | 8:02 | 122 120-124 | 979 | 171 170-172 | 3/3 |
5.69 | 47:39 | 31 | 8:22 | 123 122-125 | 1029 | 171 170-174 | 2/4 |
5.75 | 48:10 | 30 | 8:07 | 119 117-121 | 966 | 171 170-172 | 2/2 |
5.81 | 48:42 | 33 | 8:44 | 120 116-127 | 1047 | 170 170-170 | 6/0 |
5.88 | 49:15 | 33 | 8:44 | 130 127-132 | 1136 | 170 170-172 | 4/4 |
5.94 | 49:49 | 34 | 9:08 | 125 123-128 | 1142 | 170 168-172 | 0/8 |
6.00 | 50:23 | 33 | 8:55 | 126 125-127 | 1123 | 170 168-170 | 4/1 |
6.06 | 50:55 | 32 | 8:40 | 117 113-124 | 1013 | 169 168-170 | 4/0 |
6.08 | 51:13 | 18 | 17:17 | 118 116-120 | 2040 | 169 168-170 | 0/0 |
Heart
123/143max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 292m,
Range 41m, Flat prediction 51:48
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
28 7.4% | 7:11 |
15 9.3% | 7:09 |
11 8.8% | 7:16 |
11 6.9% | 8:08 |
See your biggest climbs |
Cadence
171 (182 max)
Stride Length: 112cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 100.0 | 170 | 6.1 | 51:13 | 8:25 |
Walk | 0.0 | 0 | 0 | 0 | NAN:00:00 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:33 | 7:33 | 55.98 |
5km | 25:08 | 8:05 | 57.21 |
5M | 41:37 | 8:19 | 56.23 |
10km | 52:24 | 8:26 | 55.76 |
10M | 1:26:46 | 8:41 | 55.64 |
Half | 1:55:31 | 8:49 | 54.86 |
20M | 3:00:54 | 9:03 | 55.51 |
Mara | 4:00:50 | 9:12 | 55.60 |
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