Fri 18th Nov 2022 at 5:40pm by Strutbrother
Run > Intervals
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Time
40:02
-
Miles 3.90
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Min/mi 10:16
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Pacing
74%
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WAVA
49.77
-
Stride(cm)
98
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Cals
482
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Cadence
160
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BPM
132
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%MHR
73.8
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B/mi 1356
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Asc(m)
29
-
Hillscore
1
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Surface
Road
Notes & Comments
Split Summary
===
1) 1km - 8:29(8:29/km) 106/118bpm [899b/km] 76cal
2) 0.18km - 1:31(8:18/km) 105/111bpm [871b/km] 13cal
3) 0.58km - 3:00(5:11/km) 136/149bpm [706b/km] 41cal
4) 0.11km - 1:00(9:13/km) 130/149bpm [1199b/km] 11cal
5) 0.64km - 3:00(4:40/km) 150/163bpm [700b/km] 44cal
6) 0.11km - 1:00(8:59/km) 142/163bpm [1275b/km] 12cal
7) 0.63km - 3:00(4:45/km) 153/162bpm [728b/km] 44cal
8) 0.1km - 1:00(10:13/km) 141/162bpm [1441b/km] 12cal
9) 0.65km - 3:00(4:35/km) 156/170bpm [716b/km] 44cal
10) 0.11km - 1:00(9:22/km) 150/170bpm [1404b/km] 14cal
11) 0.64km - 3:00(4:42/km) 159/171bpm [747b/km] 45cal
12) 0.1km - 1:00(10:05/km) 148/170bpm [1493b/km] 13cal
13) 1km - 7:03(7:03/km) 133/142bpm [938b/km] 79cal
14) 0.43km - 2:57(6:51/km) 137/140bpm [938b/km] 34cal
15) 0km - 2(21:45/km) 139/139bpm [3024b/km]
===
1) 1km - 8:29(8:29/km) 106/118bpm [899b/km] 76cal
2) 0.18km - 1:31(8:18/km) 105/111bpm [871b/km] 13cal
3) 0.58km - 3:00(5:11/km) 136/149bpm [706b/km] 41cal
4) 0.11km - 1:00(9:13/km) 130/149bpm [1199b/km] 11cal
5) 0.64km - 3:00(4:40/km) 150/163bpm [700b/km] 44cal
6) 0.11km - 1:00(8:59/km) 142/163bpm [1275b/km] 12cal
7) 0.63km - 3:00(4:45/km) 153/162bpm [728b/km] 44cal
8) 0.1km - 1:00(10:13/km) 141/162bpm [1441b/km] 12cal
9) 0.65km - 3:00(4:35/km) 156/170bpm [716b/km] 44cal
10) 0.11km - 1:00(9:22/km) 150/170bpm [1404b/km] 14cal
11) 0.64km - 3:00(4:42/km) 159/171bpm [747b/km] 45cal
12) 0.1km - 1:00(10:05/km) 148/170bpm [1493b/km] 13cal
13) 1km - 7:03(7:03/km) 133/142bpm [938b/km] 79cal
14) 0.43km - 2:57(6:51/km) 137/140bpm [938b/km] 34cal
15) 0km - 2(21:45/km) 139/139bpm [3024b/km]
8:29 1:31 3:00 1:00 3:00 1:00 3:00 1:00 3:00 1:00 3:00 1:00 7:03 2:57 2
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 52 | 52 | 13:56 | 93 78-107 | 1296 | 155 100-166 | 0/1 |
0.13 | 1:53 | 1:01 | 16:11 | 109 103-113 | 1765 | 145 42-164 | 1/0 |
0.19 | 2:49 | 56 | 14:56 | 105 99-112 | 1568 | 161 146-168 | 1/0 |
0.25 | 3:41 | 52 | 13:55 | 105 99-110 | 1462 | 158 146-166 | 1/0 |
0.31 | 4:28 | 47 | 12:33 | 108 104-110 | 1355 | 160 154-166 | 0/1 |
0.38 | 5:17 | 49 | 13:04 | 104 94-117 | 1359 | 162 158-166 | 0/0 |
0.44 | 6:07 | 50 | 13:13 | 115 111-117 | 1519 | 167 150-172 | 1/0 |
0.50 | 6:51 | 44 | 11:44 | 106 103-112 | 1243 | 158 154-164 | 1/0 |
0.56 | 7:38 | 47 | 12:34 | 106 104-110 | 1332 | 160 130-168 | 0/0 |
0.63 | 8:31 | 53 | 14:12 | 107 102-111 | 1520 | 148 86-162 | 1/0 |
0.69 | 9:25 | 54 | 14:16 | 104 97-108 | 1484 | 156 150-162 | 3/0 |
0.75 | 10:08 | 44 | 11:37 | 108 105-114 | 1255 | 161 158-164 | 2/0 |
0.81 | 10:41 | 33 | 8:43 | 122 114-128 | 1063 | 164 162-166 | 2/2 |
0.88 | 11:12 | 31 | 8:18 | 133 130-136 | 1104 | 169 168-172 | 0/3 |
0.94 | 11:44 | 32 | 8:26 | 139 136-141 | 1172 | 173 172-174 | 0/1 |
1.00 | 12:14 | 31 | 8:11 | 144 141-145 | 1179 | 175 172-176 | 2/1 |
1.06 | 12:44 | 30 | 7:55 | 147 146-148 | 1165 | 178 176-180 | 0/1 |
1.13 | 13:26 | 42 | 11:17 | 142 130-149 | 1603 | 144 122-182 | 0/1 |
1.19 | 14:10 | 43 | 11:30 | 122 115-128 | 1402 | 143 124-174 | 1/0 |
1.25 | 14:39 | 29 | 7:51 | 133 126-141 | 1044 | 179 176-182 | 1/1 |
1.31 | 15:07 | 28 | 7:30 | 148 143-152 | 1111 | 184 182-186 | 1/1 |
1.38 | 15:37 | 30 | 7:54 | 155 153-157 | 1225 | 182 176-186 | 1/1 |
1.44 | 16:05 | 28 | 7:25 | 158 157-159 | 1173 | 183 182-184 | 1/0 |
1.50 | 16:32 | 27 | 7:20 | 160 158-162 | 1173 | 181 176-184 | 1/1 |
1.56 | 16:59 | 27 | 7:17 | 162 161-163 | 1179 | 182 180-184 | 2/1 |
1.63 | 17:55 | 56 | 14:55 | 141 123-163 | 2103 | 126 120-184 | 2/1 |
1.69 | 18:24 | 29 | 7:40 | 136 130-141 | 1042 | 171 152-180 | 0/2 |
1.75 | 18:53 | 29 | 7:40 | 144 140-149 | 1105 | 181 178-184 | 0/1 |
1.81 | 19:20 | 28 | 7:22 | 155 150-160 | 1142 | 184 174-188 | 1/1 |
1.88 | 19:49 | 29 | 7:38 | 159 158-160 | 1213 | 173 172-174 | 0/1 |
1.94 | 20:19 | 30 | 8:03 | 159 158-160 | 1279 | 177 174-178 | 0/1 |
2.00 | 20:48 | 29 | 7:47 | 161 160-162 | 1254 | 181 178-182 | 2/1 |
2.06 | 21:36 | 48 | 12:43 | 151 134-162 | 1920 | 134 114-182 | 1/1 |
2.13 | 22:16 | 40 | 10:39 | 129 122-140 | 1373 | 141 116-180 | 1/1 |
2.19 | 22:44 | 28 | 7:33 | 144 141-146 | 1086 | 180 178-182 | 1/0 |
2.25 | 23:12 | 28 | 7:22 | 152 145-158 | 1120 | 183 182-184 | 0/0 |
2.31 | 23:40 | 28 | 7:29 | 161 159-163 | 1205 | 184 182-184 | 1/2 |
2.38 | 24:08 | 28 | 7:34 | 165 163-166 | 1249 | 178 176-180 | 2/2 |
2.44 | 24:36 | 28 | 7:27 | 167 165-168 | 1246 | 185 182-186 | 2/2 |
2.50 | 25:06 | 30 | 7:52 | 169 167-170 | 1330 | 176 120-188 | 1/0 |
2.56 | 26:01 | 55 | 14:37 | 147 130-167 | 2148 | 130 120-172 | 0/0 |
2.63 | 26:30 | 29 | 7:46 | 146 142-148 | 1135 | 178 166-182 | 1/0 |
2.69 | 27:00 | 30 | 7:56 | 152 146-158 | 1205 | 169 146-178 | 1/1 |
2.75 | 27:28 | 28 | 7:28 | 161 158-163 | 1203 | 178 174-180 | 2/2 |
2.81 | 27:56 | 28 | 7:29 | 165 164-166 | 1236 | 181 178-182 | 0/0 |
2.88 | 28:24 | 29 | 7:41 | 167 165-167 | 1284 | 180 178-182 | 2/1 |
2.94 | 28:52 | 28 | 7:26 | 169 168-170 | 1256 | 182 180-184 | 0/1 |
3.00 | 29:45 | 53 | 14:03 | 155 133-170 | 2178 | 120 112-186 | 0/0 |
3.06 | 30:35 | 50 | 13:13 | 126 117-130 | 1664 | 142 116-164 | 0/0 |
3.13 | 31:16 | 42 | 11:09 | 129 128-130 | 1439 | 161 154-166 | 2/0 |
3.19 | 31:59 | 43 | 11:22 | 128 127-129 | 1455 | 161 160-164 | 0/1 |
3.25 | 32:39 | 39 | 10:32 | 130 129-131 | 1369 | 165 162-168 | 1/0 |
3.31 | 33:21 | 43 | 11:22 | 133 131-135 | 1512 | 160 150-168 | 3/0 |
3.38 | 34:10 | 48 | 12:54 | 136 134-140 | 1754 | 155 150-160 | 2/2 |
3.44 | 34:50 | 41 | 10:52 | 138 134-141 | 1499 | 158 156-162 | 2/3 |
3.50 | 35:32 | 41 | 11:02 | 132 131-134 | 1456 | 159 156-162 | 0/3 |
3.56 | 36:14 | 42 | 11:15 | 136 133-137 | 1531 | 159 154-162 | 0/1 |
3.63 | 36:57 | 43 | 11:34 | 136 135-137 | 1572 | 156 154-158 | 1/1 |
3.69 | 37:38 | 41 | 10:52 | 136 135-137 | 1479 | 159 158-160 | 1/1 |
3.75 | 38:23 | 45 | 11:55 | 138 136-140 | 1645 | 159 158-162 | 1/0 |
3.81 | 39:03 | 41 | 10:52 | 136 130-139 | 1477 | 162 160-164 | 0/1 |
3.88 | 39:41 | 37 | 9:58 | 138 137-139 | 1375 | 164 162-166 | 1/0 |
3.90 | 40:02 | 21 | 12:14 | 138 137-140 | 1688 | 158 124-166 | 0/0 |
Elevation
Asc 29m,
Range 11m, Flat prediction 38:22
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
11 1.7% | 14:04 |
See your biggest climbs |
Cadence
160 (188 max)
Stride Length: 98cm
Run: 84.9%
Walk: 15.1%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:28 | 9:28 | 48.79 |
5km | 31:28 | 10:08 | 50.01 |
5M | 52:06 | 10:25 | 49.34 |
10km | 1:05:35 | 10:33 | 49.02 |
10M | 1:48:37 | 10:52 | 49.01 |
Half | 2:24:37 | 11:02 | 48.38 |
20M | 3:46:27 | 11:19 | 48.96 |
Mara | 5:01:30 | 11:30 | 49.04 |
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