Mon 24th Jan 2022 at 5:40pm by glbroo
Run > Intervals
- breezy
- cold
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Time
1:29:27
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Miles 12.06
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Min/mi 7:25
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Pacing
70%
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WAVA
66.78
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Stride(cm)
119
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Cals
1183
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Cadence
182
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BPM
160
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%MHR
93.6
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B/mi 1187
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Asc(m)
174
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Surface
Road
Notes & Comments
Split Summary
Alternates
===
1) 1m - 7:38(7:38/m) 141/153bpm [1076b/mi] 92cal
2) 0.3m - 2:19(7:42/m) 147/152bpm [1131b/mi] 29cal
3) 1m - 7:04(7:04/m) 157/165bpm [1110b/mi] 96cal
4) 1m - 7:39(7:39/m) 163/169bpm [1246b/mi] 109cal
5) 1m - 6:54(6:54/m) 161/168bpm [1111b/mi] 96cal
6) 1m - 7:42(7:42/m) 161/166bpm [1240b/mi] 106cal
7) 1m - 6:57(6:57/m) 167/174bpm [1160b/mi] 100cal
8) 1m - 8:10(8:10/m) 162/176bpm [1322b/mi] 110cal
9) 1m - 6:56(6:56/m) 162/175bpm [1124b/mi] 91cal
10) 1m - 7:52(7:52/m) 167/175bpm [1313b/mi] 108cal
11) 1m - 6:48(6:48/m) 165/174bpm [1122b/mi] 89cal
12) 1m - 7:45(7:45/m) 165/185bpm [1277b/mi] 97cal
13) 0.76m - 5:44(7:35/m) 160/177bpm [1214b/mi] 60cal
Alternates
===
1) 1m - 7:38(7:38/m) 141/153bpm [1076b/mi] 92cal
2) 0.3m - 2:19(7:42/m) 147/152bpm [1131b/mi] 29cal
3) 1m - 7:04(7:04/m) 157/165bpm [1110b/mi] 96cal
4) 1m - 7:39(7:39/m) 163/169bpm [1246b/mi] 109cal
5) 1m - 6:54(6:54/m) 161/168bpm [1111b/mi] 96cal
6) 1m - 7:42(7:42/m) 161/166bpm [1240b/mi] 106cal
7) 1m - 6:57(6:57/m) 167/174bpm [1160b/mi] 100cal
8) 1m - 8:10(8:10/m) 162/176bpm [1322b/mi] 110cal
9) 1m - 6:56(6:56/m) 162/175bpm [1124b/mi] 91cal
10) 1m - 7:52(7:52/m) 167/175bpm [1313b/mi] 108cal
11) 1m - 6:48(6:48/m) 165/174bpm [1122b/mi] 89cal
12) 1m - 7:45(7:45/m) 165/185bpm [1277b/mi] 97cal
13) 0.76m - 5:44(7:35/m) 160/177bpm [1214b/mi] 60cal
7:38 2:19 7:04 7:39 6:54 7:42 6:57 8:10 6:56 7:52 6:48 7:45 5:44
Pin Map |
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0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 56 | 56 | 7:31 | 118 88-140 | 886 | 185 182-190 | 3/1 |
0.25 | 1:56 | 1:00 | 7:59 | 139 134-145 | 1110 | 183 180-190 | 3/1 |
0.38 | 2:50 | 54 | 7:13 | 137 135-142 | 989 | 181 178-184 | 2/4 |
0.50 | 3:47 | 57 | 7:33 | 141 136-146 | 1064 | 182 178-186 | 3/3 |
0.63 | 4:49 | 1:02 | 8:16 | 149 143-153 | 1231 | 182 180-186 | 7/8 |
0.75 | 5:47 | 58 | 7:47 | 146 143-150 | 1135 | 183 180-186 | 6/7 |
0.88 | 6:43 | 56 | 7:30 | 148 145-151 | 1109 | 182 180-184 | 4/5 |
1.00 | 7:38 | 54 | 7:13 | 147 144-150 | 1061 | 183 180-186 | 5/3 |
1.13 | 8:36 | 59 | 7:49 | 147 144-150 | 1150 | 183 182-186 | 4/5 |
1.25 | 9:32 | 56 | 7:27 | 149 147-152 | 1109 | 182 182-184 | 3/4 |
1.38 | 12:06 | 2:34 +1:38 | 20:30 | 138 119-151 | 2829 | 183 178-190 | 5/1 |
1.50 | 12:55 | 49 | 6:30 | 154 151-157 | 1000 | 187 184-192 | 2/6 |
1.63 | 13:49 | 55 | 7:17 | 156 149-161 | 1135 | 184 182-190 | 2/4 |
1.75 | 14:45 | 56 | 7:28 | 159 156-161 | 1188 | 184 182-186 | 4/2 |
1.88 | 15:39 | 54 | 7:10 | 158 156-160 | 1133 | 182 178-184 | 5/2 |
2.00 | 16:31 | 52 | 6:55 | 161 159-164 | 1113 | 183 182-184 | 4/4 |
2.13 | 17:24 | 53 | 7:03 | 162 159-165 | 1142 | 183 182-186 | 2/4 |
2.25 | 18:18 | 54 | 7:15 | 160 158-163 | 1159 | 183 180-188 | 6/4 |
2.38 | 19:13 | 55 | 7:18 | 160 158-164 | 1168 | 182 176-192 | 4/3 |
2.50 | 20:12 | 59 | 7:53 | 162 157-164 | 1278 | 180 176-184 | 4/3 |
2.63 | 21:12 | 1:00 | 8:01 | 165 160-169 | 1323 | 181 180-184 | 2/2 |
2.75 | 22:10 | 58 | 7:43 | 163 160-166 | 1257 | 180 174-184 | 4/3 |
2.88 | 23:07 | 57 | 7:37 | 163 160-165 | 1242 | 182 180-184 | 3/3 |
3.00 | 24:00 | 53 | 7:02 | 162 159-165 | 1140 | 182 182-184 | 4/2 |
3.13 | 24:57 | 57 | 7:36 | 162 160-164 | 1232 | 183 182-184 | 5/2 |
3.25 | 25:54 | 57 | 7:36 | 164 159-168 | 1247 | 182 178-186 | 1/2 |
3.38 | 26:48 | 54 | 7:13 | 161 158-166 | 1162 | 184 180-190 | 3/4 |
3.50 | 27:39 | 51 | 6:49 | 160 157-165 | 1091 | 185 182-190 | 2/3 |
3.63 | 28:33 | 54 | 7:15 | 161 158-164 | 1167 | 185 182-192 | 3/3 |
3.75 | 30:07 | 1:33 +46 | 12:26 | 159 152-166 | 1976 | 185 182-192 | 1/2 |
3.88 | 30:57 | 50 | 6:40 | 157 155-160 | 1046 | 183 182-186 | 2/3 |
4.00 | 31:49 | 52 | 6:58 | 162 160-164 | 1128 | 183 180-186 | 4/1 |
4.13 | 32:41 | 53 | 7:00 | 161 160-162 | 1128 | 183 180-184 | 3/4 |
4.25 | 33:35 | 54 | 7:12 | 164 161-168 | 1182 | 184 180-186 | 0/2 |
4.38 | 34:32 | 56 | 7:30 | 156 154-161 | 1170 | 181 176-186 | 5/0 |
4.50 | 35:31 | 59 | 7:53 | 161 156-165 | 1269 | 182 178-184 | 3/5 |
4.63 | 36:30 | 59 | 7:52 | 162 160-165 | 1275 | 183 180-186 | 2/3 |
4.75 | 37:26 | 57 | 7:34 | 161 159-164 | 1218 | 183 182-184 | 2/5 |
4.88 | 38:22 | 55 | 7:23 | 162 158-164 | 1196 | 182 180-184 | 3/4 |
5.00 | 39:36 | 1:14 +16 | 9:53 | 163 157-166 | 1611 | 174 82-186 | 3/3 |
5.13 | 40:35 | 59 | 7:51 | 163 158-166 | 1279 | 184 182-192 | 4/4 |
5.25 | 41:31 | 56 | 7:26 | 160 157-162 | 1190 | 183 180-188 | 4/5 |
5.38 | 42:24 | 53 | 7:08 | 159 157-162 | 1134 | 185 180-192 | 3/4 |
5.50 | 43:18 | 54 | 7:08 | 166 160-169 | 1185 | 184 182-192 | 1/1 |
5.63 | 44:09 | 51 | 6:50 | 167 164-170 | 1140 | 183 182-184 | 1/2 |
5.75 | 45:00 | 52 | 6:53 | 169 166-171 | 1164 | 184 182-186 | 3/5 |
5.88 | 45:52 | 51 | 6:51 | 171 168-174 | 1170 | 184 182-190 | 1/5 |
6.00 | 46:44 | 52 | 6:56 | 169 166-173 | 1172 | 183 180-188 | 3/5 |
6.13 | 47:38 | 54 | 7:10 | 168 166-171 | 1205 | 184 180-186 | 2/1 |
6.25 | 48:30 | 52 | 6:59 | 167 164-170 | 1166 | 183 176-186 | 1/3 |
6.38 | 49:32 | 1:02 | 8:18 | 167 161-173 | 1386 | 180 174-186 | 2/2 |
6.50 | 50:33 | 1:00 | 8:03 | 166 152-173 | 1337 | 180 178-182 | 4/2 |
6.63 | 51:35 | 1:03 | 8:20 | 156 152-159 | 1300 | 182 178-184 | 5/3 |
6.75 | 52:49 | 1:14 +14 | 9:51 | 158 153-162 | 1556 | 180 178-184 | 4/2 |
6.87 | 53:50 | 1:01 | 8:08 | 158 155-162 | 1285 | 181 178-184 | 3/3 |
7.00 | 54:50 | 1:00 | 7:59 | 162 159-166 | 1294 | 180 178-184 | 3/1 |
7.12 | 55:54 | 1:05 | 8:37 | 161 159-162 | 1387 | 179 176-182 | 2/2 |
7.25 | 56:54 | 1:00 +5 | 8:00 | 166 162-170 | 1329 | 179 174-186 | 5/2 |
7.37 | 57:49 | 55 | 7:19 | 173 167-175 | 1266 | 181 176-186 | 2/5 |
7.50 | 59:02 | 1:12 +19 | 9:39 | 169 165-173 | 1630 | 186 182-190 | 4/2 |
7.62 | 59:52 | 51 | 6:44 | 164 153-170 | 1105 | 185 182-192 | 4/2 |
7.75 | 1:00:43 | 51 | 6:49 | 157 154-158 | 1071 | 183 182-184 | 5/4 |
7.87 | 1:01:38 | 54 | 7:15 | 158 156-161 | 1147 | 183 182-184 | 4/1 |
8.00 | 1:02:31 | 53 | 7:01 | 159 156-160 | 1116 | 184 182-186 | 4/3 |
8.12 | 1:03:23 | 53 | 7:02 | 163 157-167 | 1147 | 184 182-190 | 1/5 |
8.25 | 1:04:16 | 53 | 7:03 | 160 155-169 | 1127 | 185 182-192 | 1/1 |
8.37 | 1:05:13 | 57 | 7:36 | 158 155-161 | 1200 | 181 176-184 | 3/0 |
8.50 | 1:06:14 | 1:01 | 8:04 | 158 145-172 | 1276 | 180 176-184 | 3/4 |
8.62 | 1:07:12 | 58 | 7:47 | 171 169-173 | 1332 | 181 178-184 | 2/3 |
8.75 | 1:08:11 | 59 | 7:55 | 170 165-173 | 1345 | 181 178-186 | 3/3 |
8.87 | 1:09:39 | 1:27 +30 | 11:38 | 164 158-168 | 1908 | 180 170-184 | 3/2 |
9.00 | 1:10:37 | 58 | 7:46 | 169 160-173 | 1313 | 181 178-184 | 2/5 |
9.12 | 1:11:35 | 59 | 7:48 | 171 169-175 | 1334 | 181 178-184 | 3/3 |
9.25 | 1:12:34 | 58 | 7:45 | 169 165-174 | 1311 | 179 176-182 | 5/3 |
9.37 | 1:13:29 | 56 | 7:27 | 171 168-174 | 1274 | 181 176-184 | 1/3 |
9.50 | 1:14:23 | 54 | 7:12 | 171 167-173 | 1232 | 184 180-186 | 3/2 |
9.62 | 1:15:14 | 50 | 6:40 | 167 165-170 | 1114 | 183 180-184 | 3/2 |
9.75 | 1:16:05 | 51 | 6:49 | 165 164-166 | 1125 | 184 182-186 | 3/3 |
9.87 | 1:16:56 | 51 | 6:52 | 160 158-162 | 1098 | 184 182-188 | 1/4 |
10.00 | 1:17:58 | 1:02 +9 | 8:15 | 164 160-167 | 1354 | 188 174-196 | 1/3 |
10.13 | 1:18:47 | 49 | 6:33 | 161 159-164 | 1055 | 186 184-190 | 3/2 |
10.25 | 1:19:35 | 48 | 6:24 | 161 159-163 | 1029 | 185 184-190 | 3/3 |
10.38 | 1:21:09 | 1:34 +34 | 12:31 | 157 143-164 | 1964 | 180 170-190 | 3/5 |
10.50 | 1:22:11 | 1:02 | 8:19 | 157 154-161 | 1305 | 180 174-182 | 2/1 |
10.63 | 1:23:04 | 52 | 6:59 | 163 161-166 | 1139 | 183 182-186 | 4/4 |
10.75 | 1:24:03 | 59 | 7:53 | 161 157-164 | 1270 | 181 176-184 | 2/1 |
10.88 | 1:25:01 | 58 | 7:43 | 161 158-165 | 1242 | 181 176-184 | 3/2 |
11.00 | 1:25:57 | 57 | 7:33 | 174 160-185 | 1312 | 180 176-184 | 3/3 |
11.13 | 1:26:50 | 52 | 7:00 | 181 179-184 | 1266 | 182 180-184 | 2/3 |
11.25 | 1:27:48 | 59 | 7:49 | 170 167-179 | 1328 | 181 178-184 | 1/5 |
11.38 | 1:28:45 | 56 | 7:30 | 173 169-176 | 1298 | 181 178-184 | 2/1 |
11.50 | 1:29:41 | 56 | 7:32 | 167 160-172 | 1257 | 182 178-184 | 2/4 |
11.63 | 1:30:36 | 54 | 7:16 | 159 146-165 | 1155 | 181 178-182 | 3/1 |
11.75 | 1:31:30 | 54 | 7:13 | 151 147-157 | 1089 | 182 180-186 | 3/2 |
11.88 | 1:32:26 | 56 | 7:28 | 159 157-161 | 1186 | 182 180-184 | 6/1 |
12.00 | 1:33:31 | 1:06 | 8:45 | 159 154-165 | 1392 | 181 178-186 | 5/2 |
12.06 | 1:33:58 | 27 | 7:45 | 163 161-165 | 1262 | 180 178-182 | 0/4 |
Heart
160/185max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 174m,
Range 22m, Flat prediction 1:29:27
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
182 (196 max)
Stride Length: 119cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 95.9 | 182 | 12.1 | 1:29:55 | 7:46 |
Walk | 0.3 | 82 | 0 | 20 | 2:09:26 |
Still | 0.1 | - | - | 3 | - |
Pause | 3.8 | - | - | 3:40 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:23 | 6:23 | 67.25 |
5km | 21:15 | 6:50 | 68.75 |
5M | 35:11 | 7:02 | 67.62 |
10km | 44:17 | 7:08 | 67.09 |
10M | 1:13:21 | 7:20 | 66.95 |
Half | 1:37:39 | 7:27 | 66.03 |
20M | 2:32:55 | 7:39 | 66.82 |
Mara | 3:23:35 | 7:46 | 66.92 |
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