Mon 28th Nov 2022 at 9:35am by Fenland Flier
Run > Intervals
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Time
1:08:08
-
Miles 7.80
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Min/mi 8:44
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Pacing
87%
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WAVA
58.98
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Stride(cm)
104
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Cals
626
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Cadence
178
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BPM
145
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%MHR
74.1
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B/mi 1268
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Asc(m)
39
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Surface
Road
Notes & Comments
3,2,1 interval session.
I suppose it should have been a medium long run because I didn't run yesterday but I did this instead.
Aim 7.00mm for the reps.
1) 2m - 19:03(9:31/m) 131/180bpm [1247b/mi] 155cal 6.3/6.93mph
2) 0.43m - 3:00(6:59/m) 157/172bpm [1095b/mi] 30cal 8.6/9.69mph
3) 0.15m - 1:30(9:48/m) 145/162bpm [1421b/mi] 16cal 6.12/8.49mph
4) 0.43m - 3:00(7:03/m) 154/161bpm [1086b/mi] 36cal 8.5/9.55mph
5) 0.15m - 1:30(9:45/m) 150/159bpm [1463b/mi] 17cal 6.15/8.55mph
6) 0.29m - 2:00(7:00/m) 154/159bpm [1078b/mi] 24cal 8.57/9.23mph
7) 0.1m - 1:00(9:57/m) 153/159bpm [1521b/mi] 12cal 6.03/8.63mph
8) 0.29m - 2:00(7:00/m) 157/162bpm [1100b/mi] 24cal 8.56/8.87mph
9) 0.1m - 1:00(9:35/m) 156/162bpm [1494b/mi] 12cal 6.27/8.77mph
10) 0.29m - 2:00(6:49/m) 158/162bpm [1077b/mi] 25cal 8.8/9.41mph
11) 0.1m - 1:00(9:46/m) 155/162bpm [1513b/mi] 12cal 6.15/8.46mph
12) 0.15m - 1:00(6:42/m) 156/162bpm [1046b/mi] 12cal 8.95/9.39mph
13) 0.05m - 30(9:43/m) 160/162bpm [1555b/mi] 6cal 6.17/8.78mph
14) 0.16m - 1:00(6:18/m) 164/172bpm [1033b/mi] 13cal 9.53/12.05mph Being 'chased' by a car.
15) 0.05m - 30(10:13/m) 166/171bpm [1696b/mi] 6cal 5.87/6.12mph
16) 0.15m - 1:00(6:52/m) 163/165bpm [1120b/mi] 13cal 8.73/8.96mph
17) 0.05m - 30(9:58/m) 162/165bpm [1615b/mi] 6cal 6.02/8.71mph
18) 0.15m - 1:00(6:28/m) 162/166bpm [1047b/mi] 12cal 9.28/9.8mph
19) 0.05m - 30(10:03/m) 163/166bpm [1638b/mi] 6cal 5.97/9.37mph
20) 2.65m - 25:05(9:27/m) 140/158bpm [1323b/mi] 189cal 6.35/6.95mph
I suppose it should have been a medium long run because I didn't run yesterday but I did this instead.
Aim 7.00mm for the reps.
1) 2m - 19:03(9:31/m) 131/180bpm [1247b/mi] 155cal 6.3/6.93mph
2) 0.43m - 3:00(6:59/m) 157/172bpm [1095b/mi] 30cal 8.6/9.69mph
3) 0.15m - 1:30(9:48/m) 145/162bpm [1421b/mi] 16cal 6.12/8.49mph
4) 0.43m - 3:00(7:03/m) 154/161bpm [1086b/mi] 36cal 8.5/9.55mph
5) 0.15m - 1:30(9:45/m) 150/159bpm [1463b/mi] 17cal 6.15/8.55mph
6) 0.29m - 2:00(7:00/m) 154/159bpm [1078b/mi] 24cal 8.57/9.23mph
7) 0.1m - 1:00(9:57/m) 153/159bpm [1521b/mi] 12cal 6.03/8.63mph
8) 0.29m - 2:00(7:00/m) 157/162bpm [1100b/mi] 24cal 8.56/8.87mph
9) 0.1m - 1:00(9:35/m) 156/162bpm [1494b/mi] 12cal 6.27/8.77mph
10) 0.29m - 2:00(6:49/m) 158/162bpm [1077b/mi] 25cal 8.8/9.41mph
11) 0.1m - 1:00(9:46/m) 155/162bpm [1513b/mi] 12cal 6.15/8.46mph
12) 0.15m - 1:00(6:42/m) 156/162bpm [1046b/mi] 12cal 8.95/9.39mph
13) 0.05m - 30(9:43/m) 160/162bpm [1555b/mi] 6cal 6.17/8.78mph
14) 0.16m - 1:00(6:18/m) 164/172bpm [1033b/mi] 13cal 9.53/12.05mph Being 'chased' by a car.
15) 0.05m - 30(10:13/m) 166/171bpm [1696b/mi] 6cal 5.87/6.12mph
16) 0.15m - 1:00(6:52/m) 163/165bpm [1120b/mi] 13cal 8.73/8.96mph
17) 0.05m - 30(9:58/m) 162/165bpm [1615b/mi] 6cal 6.02/8.71mph
18) 0.15m - 1:00(6:28/m) 162/166bpm [1047b/mi] 12cal 9.28/9.8mph
19) 0.05m - 30(10:03/m) 163/166bpm [1638b/mi] 6cal 5.97/9.37mph
20) 2.65m - 25:05(9:27/m) 140/158bpm [1323b/mi] 189cal 6.35/6.95mph
19:03 3:00 1:30 3:00 1:30 2:00 1:00 2:00 1:00 2:00 1:00 1:00 30 1:00 30 1:00 30 1:00 30 25:05
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:10 | 1:10 | 9:17 | 110 95-119 | 1020 | 167 134-176 | 0/1 |
0.25 | 2:20 | 1:10 | 9:24 | 122 116-127 | 1146 | 174 170-174 | 0/0 |
0.38 | 3:31 | 1:11 | 9:26 | 119 118-120 | 1123 | 172 172-174 | 0/0 |
0.50 | 4:44 | 1:13 | 9:43 | 118 115-120 | 1147 | 173 172-174 | 2/0 |
0.63 | 5:56 | 1:12 | 9:37 | 121 120-122 | 1163 | 173 172-174 | 3/0 |
0.75 | 7:08 | 1:12 | 9:40 | 120 117-122 | 1160 | 171 156-176 | 2/0 |
0.88 | 8:20 | 1:12 | 9:35 | 122 120-125 | 1169 | 173 172-174 | 1/0 |
1.00 | 9:33 | 1:12 | 9:40 | 122 120-126 | 1179 | 172 170-174 | 0/1 |
1.13 | 10:44 | 1:11 | 9:29 | 121 114-124 | 1147 | 173 172-174 | 0/2 |
1.25 | 11:57 | 1:13 | 9:46 | 122 122-123 | 1192 | 173 170-174 | 0/1 |
1.38 | 13:08 | 1:10 | 9:24 | 125 124-128 | 1175 | 174 172-174 | 1/0 |
1.50 | 14:19 | 1:11 | 9:31 | 147 125-169 | 1398 | 174 174-176 | 0/1 |
1.63 | 15:30 | 1:12 | 9:33 | 168 158-176 | 1604 | 175 174-176 | 0/0 |
1.75 | 16:42 | 1:11 | 9:30 | 167 150-180 | 1587 | 175 174-176 | 0/0 |
1.88 | 17:53 | 1:11 | 9:29 | 142 132-156 | 1346 | 174 174-174 | 0/0 |
2.00 | 19:01 | 1:09 | 9:09 | 149 142-156 | 1362 | 175 174-180 | 0/0 |
2.13 | 19:53 | 52 | 6:55 | 159 147-169 | 1100 | 187 182-188 | 2/0 |
2.25 | 20:47 | 53 | 7:06 | 156 151-164 | 1108 | 190 188-190 | 1/0 |
2.38 | 21:39 | 53 | 7:03 | 158 154-167 | 1115 | 190 190-190 | 0/0 |
2.50 | 22:44 | 1:05 | 8:39 | 158 143-172 | 1367 | 183 172-190 | 0/0 |
2.63 | 23:50 | 1:06 | 8:44 | 141 136-145 | 1232 | 176 172-186 | 0/1 |
2.75 | 24:42 | 52 | 6:55 | 151 145-155 | 1044 | 190 186-192 | 0/1 |
2.88 | 25:36 | 55 | 7:16 | 157 156-159 | 1141 | 189 188-190 | 0/1 |
3.00 | 26:30 | 53 | 7:06 | 158 158-159 | 1122 | 188 188-190 | 0/1 |
3.13 | 27:42 | 1:13 | 9:41 | 151 144-158 | 1462 | 175 172-188 | 1/0 |
3.25 | 28:39 | 57 | 7:33 | 147 142-154 | 1109 | 183 174-188 | 1/0 |
3.38 | 29:33 | 54 | 7:10 | 155 151-158 | 1112 | 188 188-188 | 0/0 |
3.50 | 30:35 | 1:02 | 8:16 | 157 151-159 | 1298 | 182 172-190 | 0/1 |
3.63 | 31:34 | 1:00 | 7:57 | 150 148-154 | 1191 | 180 172-188 | 0/1 |
3.75 | 32:28 | 54 | 7:09 | 159 154-162 | 1137 | 188 188-188 | 0/1 |
3.88 | 33:27 | 1:00 | 7:58 | 161 156-162 | 1281 | 184 174-188 | 0/1 |
4.00 | 34:28 | 1:00 | 8:01 | 152 150-155 | 1220 | 179 172-188 | 1/0 |
4.13 | 35:19 | 51 | 6:48 | 159 155-161 | 1080 | 190 190-190 | 1/0 |
4.25 | 36:13 | 55 | 7:18 | 162 161-162 | 1184 | 188 176-190 | 0/0 |
4.38 | 37:20 | 1:06 | 8:49 | 153 149-158 | 1350 | 177 174-190 | 3/0 |
4.50 | 38:13 | 54 | 7:08 | 159 154-162 | 1135 | 190 174-192 | 4/0 |
4.63 | 39:06 | 53 | 7:03 | 159 156-166 | 1121 | 184 174-198 | 3/0 |
4.75 | 40:06 | 1:01 | 8:04 | 168 163-172 | 1355 | 182 132-204 | 0/1 |
4.88 | 40:58 | 51 | 6:51 | 163 162-165 | 1115 | 192 186-194 | 0/3 |
5.00 | 41:57 | 59 | 7:53 | 161 159-165 | 1270 | 186 172-196 | 0/0 |
5.13 | 42:54 | 57 | 7:33 | 164 161-165 | 1239 | 190 168-198 | 0/2 |
5.25 | 44:07 | 1:14 | 9:49 | 154 152-159 | 1511 | 174 172-174 | 0/2 |
5.38 | 45:18 | 1:11 | 9:27 | 148 145-153 | 1397 | 174 174-174 | 0/1 |
5.50 | 46:32 | 1:14 | 9:49 | 142 139-146 | 1395 | 174 172-174 | 0/1 |
5.63 | 47:40 | 1:08 | 9:04 | 142 140-142 | 1288 | 174 172-174 | 2/0 |
5.75 | 48:50 | 1:10 | 9:22 | 141 140-142 | 1321 | 174 174-176 | 1/0 |
5.88 | 50:01 | 1:11 | 9:27 | 141 141-142 | 1331 | 174 174-174 | 0/1 |
6.00 | 51:11 | 1:10 | 9:24 | 140 139-141 | 1316 | 174 174-176 | 0/1 |
6.13 | 52:22 | 1:11 | 9:27 | 143 140-145 | 1352 | 174 174-174 | 0/1 |
6.25 | 53:33 | 1:11 | 9:26 | 140 139-142 | 1320 | 174 174-174 | 0/0 |
6.38 | 54:45 | 1:13 | 9:40 | 144 141-145 | 1392 | 174 172-174 | 1/1 |
6.50 | 55:55 | 1:09 | 9:15 | 139 135-142 | 1286 | 174 174-174 | 2/1 |
6.63 | 57:07 | 1:12 | 9:35 | 137 131-139 | 1313 | 174 172-174 | 2/0 |
6.75 | 58:15 | 1:08 | 9:06 | 140 138-141 | 1274 | 175 172-176 | 1/0 |
6.87 | 59:24 | 1:09 | 9:13 | 140 140-141 | 1290 | 176 174-176 | 0/0 |
7.00 | 1:00:35 | 1:11 | 9:26 | 140 139-142 | 1320 | 174 172-174 | 0/1 |
7.12 | 1:01:47 | 1:13 | 9:41 | 139 138-141 | 1347 | 174 172-174 | 0/1 |
7.25 | 1:02:58 | 1:11 | 9:27 | 137 135-140 | 1294 | 173 172-174 | 2/0 |
7.37 | 1:04:12 | 1:14 | 9:50 | 134 132-136 | 1318 | 172 172-174 | 1/0 |
7.50 | 1:05:22 | 1:10 | 9:23 | 134 133-135 | 1256 | 173 172-176 | 0/1 |
7.62 | 1:06:32 | 1:09 | 9:14 | 137 135-138 | 1266 | 175 174-176 | 0/1 |
7.75 | 1:07:43 | 1:11 | 9:30 | 136 130-138 | 1293 | 173 172-174 | 0/0 |
7.79 | 1:08:08 | 25 | 9:19 | 135 133-136 | 1257 | 172 172-172 | 0/0 |
Elevation
Asc 39m,
Range 14m, Flat prediction 1:08:08
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
178 (204 max)
Stride Length: 104cm
Run: 99.2%
Walk: 0.8%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:31 | 7:31 | 60.42 |
5km | 25:23 | 8:10 | 60.95 |
5M | 42:17 | 8:27 | 59.73 |
10km | 53:23 | 8:35 | 59.15 |
10M | 1:28:57 | 8:54 | 58.76 |
Half | 1:58:50 | 9:04 | 57.78 |
20M | 3:07:06 | 9:21 | 58.16 |
Mara | 4:09:58 | 9:32 | 58.04 |
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