Thu 12th Jan 2023 at 6:24pm by wrexhamrob
Run > Intervals
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Time
45:12
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Miles 4.23
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Min/mi 10:41
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Pacing
81%
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WAVA
50.60
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Stride(cm)
98
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Cals
473
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Cadence
154
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BPM
152
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%MHR
89
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B/mi 1626
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Asc(m)
41
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Hillscore
3
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 11:20(11:20/m) 141/157bpm [1597b/mi] 111cal 5.29/6.14mph
2) 0.52m - 5:20(10:15/m) 154/175bpm [1578b/mi] 57cal 5.85/6.93mph
3) 0.02m - 37(37:37/m) 155/157bpm [5831b/mi] 6cal 1.59/5.38mph
4) 0.5m - 4:53(9:45/m) 155/160bpm [1511b/mi] 52cal 6.15/6.95mph
5) 0.03m - 57(29:33/m) 151/161bpm [4462b/mi] 9cal 2.03/6.87mph
6) 0.52m - 4:29(8:37/m) 156/165bpm [1345b/mi] 48cal 6.96/7.26mph
7) 0.03m - 44(27:01/m) 152/157bpm [4106b/mi] 7cal 2.22/6.82mph
8) 0.54m - 5:25(9:58/m) 157/168bpm [1566b/mi] 58cal 6.02/6.87mph
9) 0.03m - 59(33:25/m) 151/164bpm [5047b/mi] 9cal 1.8/5.85mph
10) 0.5m - 4:35(9:09/m) 161/186bpm [1474b/mi] 51cal 6.55/7.14mph
11) 0.02m - 33(23:06/m) 158/161bpm [3651b/mi] 6cal 2.6/6.14mph
12) 0.51m - 5:14(10:12/m) 159/169bpm [1621b/mi] 58cal 5.88/6.64mph
13) 0.01m - 8(24:12/m) 160/161bpm [3871b/mi] 1cal 2.48/5.59mph
===
1) 1m - 11:20(11:20/m) 141/157bpm [1597b/mi] 111cal 5.29/6.14mph
2) 0.52m - 5:20(10:15/m) 154/175bpm [1578b/mi] 57cal 5.85/6.93mph
3) 0.02m - 37(37:37/m) 155/157bpm [5831b/mi] 6cal 1.59/5.38mph
4) 0.5m - 4:53(9:45/m) 155/160bpm [1511b/mi] 52cal 6.15/6.95mph
5) 0.03m - 57(29:33/m) 151/161bpm [4462b/mi] 9cal 2.03/6.87mph
6) 0.52m - 4:29(8:37/m) 156/165bpm [1345b/mi] 48cal 6.96/7.26mph
7) 0.03m - 44(27:01/m) 152/157bpm [4106b/mi] 7cal 2.22/6.82mph
8) 0.54m - 5:25(9:58/m) 157/168bpm [1566b/mi] 58cal 6.02/6.87mph
9) 0.03m - 59(33:25/m) 151/164bpm [5047b/mi] 9cal 1.8/5.85mph
10) 0.5m - 4:35(9:09/m) 161/186bpm [1474b/mi] 51cal 6.55/7.14mph
11) 0.02m - 33(23:06/m) 158/161bpm [3651b/mi] 6cal 2.6/6.14mph
12) 0.51m - 5:14(10:12/m) 159/169bpm [1621b/mi] 58cal 5.88/6.64mph
13) 0.01m - 8(24:12/m) 160/161bpm [3871b/mi] 1cal 2.48/5.59mph
11:20 5:20 37 4:53 57 4:29 44 5:25 59 4:35 33 5:14 8
Pin Map |
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Min/mi0
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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. |
---|---|---|---|---|---|---|---|
0.06 | 51 | 51 | 13:29 | 116 86-144 | 1563 | 145 120-152 | 1/1 |
0.13 | 1:34 | 43 | 11:34 | 141 132-151 | 1630 | 157 152-160 | 0/0 |
0.19 | 2:17 | 43 | 11:23 | 135 133-137 | 1536 | 156 154-158 | 0/2 |
0.25 | 2:59 | 42 | 11:19 | 135 134-135 | 1529 | 155 154-156 | 0/0 |
0.31 | 3:41 | 42 | 11:07 | 137 136-139 | 1523 | 156 152-158 | 0/2 |
0.38 | 4:22 | 42 | 11:07 | 137 136-138 | 1522 | 156 154-156 | 0/2 |
0.44 | 5:04 | 42 | 11:08 | 134 132-135 | 1491 | 155 154-156 | 2/1 |
0.50 | 5:46 | 42 | 11:13 | 136 135-137 | 1525 | 155 152-158 | 1/1 |
0.56 | 6:29 | 43 | 11:34 | 145 134-155 | 1676 | 153 146-158 | 2/1 |
0.63 | 7:11 | 41 | 10:57 | 153 150-155 | 1676 | 155 152-158 | 0/1 |
0.69 | 7:50 | 39 | 10:30 | 153 151-155 | 1607 | 154 150-156 | 0/2 |
0.75 | 8:26 | 36 | 9:41 | 152 151-153 | 1472 | 154 152-156 | 1/1 |
0.81 | 9:07 | 41 | 10:51 | 150 148-151 | 1627 | 152 150-156 | 1/1 |
0.88 | 9:46 | 40 | 10:32 | 151 150-152 | 1591 | 151 150-154 | 0/1 |
0.94 | 10:31 | 45 | 12:00 | 151 148-154 | 1811 | 151 148-154 | 2/0 |
1.00 | 11:20 | 48 | 12:50 | 149 147-151 | 1912 | 152 148-156 | 2/0 |
1.06 | 12:21 | 1:02 +24 | 16:30 | 144 135-153 | 2375 | 146 106-162 | 1/1 |
1.13 | 13:06 | 45 | 11:56 | 164 153-175 | 1956 | 155 152-156 | 2/0 |
1.19 | 13:48 | 41 | 11:02 | 157 155-159 | 1733 | 155 152-160 | 2/0 |
1.25 | 14:23 | 36 | 9:34 | 156 153-158 | 1494 | 156 154-158 | 4/0 |
1.31 | 14:58 | 35 | 9:15 | 154 152-154 | 1423 | 158 154-160 | 1/1 |
1.38 | 15:35 | 36 | 9:43 | 155 153-156 | 1505 | 156 156-156 | 2/0 |
1.44 | 16:11 | 36 | 9:38 | 159 152-163 | 1531 | 157 154-158 | 0/0 |
1.50 | 16:51 | 40 | 10:41 | 154 153-155 | 1646 | 154 152-156 | 2/0 |
1.56 | 17:59 | 1:08 | 18:12 | 151 144-156 | 2747 | 141 120-160 | 2/1 |
1.63 | 18:36 | 37 | 10:00 | 152 140-158 | 1520 | 157 154-160 | 2/0 |
1.69 | 19:15 | 39 | 10:19 | 153 150-155 | 1578 | 157 154-162 | 1/0 |
1.75 | 19:55 | 40 | 10:34 | 154 151-156 | 1627 | 154 152-156 | 3/0 |
1.81 | 20:35 | 40 | 10:37 | 156 154-158 | 1656 | 157 156-160 | 2/0 |
1.88 | 21:07 | 33 | 8:42 | 157 157-158 | 1365 | 162 160-162 | 0/2 |
1.94 | 21:40 | 33 | 8:53 | 159 157-160 | 1413 | 160 156-164 | 0/3 |
2.00 | 22:12 | 32 | 8:32 | 159 157-160 | 1357 | 160 154-162 | 2/3 |
2.06 | 23:15 | 1:03 | 16:47 | 152 135-161 | 2551 | 140 120-160 | 1/0 |
2.13 | 23:59 | 44 | 11:42 | 136 126-145 | 1591 | 159 150-162 | 3/3 |
2.19 | 24:29 | 30 | 7:53 | 156 142-163 | 1230 | 163 158-170 | 0/5 |
2.25 | 25:02 | 33 | 8:45 | 159 153-162 | 1392 | 161 158-162 | 2/3 |
2.31 | 25:34 | 33 | 8:44 | 162 160-165 | 1414 | 162 158-164 | 0/0 |
2.38 | 26:10 | 36 | 9:36 | 160 159-162 | 1536 | 159 158-160 | 1/1 |
2.44 | 26:43 | 33 | 8:40 | 160 158-162 | 1388 | 161 158-166 | 1/1 |
2.50 | 27:13 | 30 | 7:59 | 160 159-160 | 1277 | 161 160-162 | 0/5 |
2.56 | 27:44 | 31 | 8:16 | 159 157-162 | 1314 | 162 158-166 | 1/3 |
2.63 | 28:45 | 1:01 | 16:19 | 149 138-160 | 2431 | 121 96-164 | 0/2 |
2.69 | 29:25 | 40 | 10:40 | 151 133-162 | 1612 | 158 156-160 | 1/1 |
2.75 | 30:07 | 42 | 11:12 | 157 151-163 | 1758 | 156 154-160 | 1/0 |
2.81 | 30:52 | 45 | 12:06 | 156 154-158 | 1887 | 155 150-158 | 2/0 |
2.88 | 31:29 | 37 | 9:53 | 157 156-158 | 1552 | 155 150-156 | 3/0 |
2.94 | 32:07 | 37 | 9:59 | 156 153-161 | 1558 | 155 152-158 | 4/2 |
3.00 | 32:41 | 34 | 9:10 | 157 154-160 | 1440 | 157 150-162 | 0/1 |
3.06 | 33:17 | 35 | 9:25 | 160 158-162 | 1506 | 158 156-162 | 0/1 |
3.13 | 33:47 | 31 | 8:10 | 165 161-167 | 1349 | 159 156-162 | 3/2 |
3.19 | 35:00 | 1:13 | 19:31 | 150 129-167 | 2928 | 150 120-164 | 1/4 |
3.25 | 35:38 | 37 | 9:56 | 141 127-157 | 1400 | 151 120-160 | 1/0 |
3.31 | 36:08 | 31 | 8:10 | 167 151-184 | 1362 | 157 156-158 | 1/2 |
3.38 | 36:40 | 31 | 8:22 | 164 162-166 | 1373 | 156 156-158 | 1/1 |
3.44 | 37:16 | 37 | 9:48 | 161 157-165 | 1577 | 158 156-160 | 0/1 |
3.50 | 37:50 | 33 | 8:52 | 163 161-164 | 1445 | 156 156-156 | 0/2 |
3.56 | 38:26 | 36 | 9:36 | 165 164-166 | 1585 | 158 154-166 | 0/3 |
3.63 | 39:03 | 37 | 9:53 | 168 167-170 | 1659 | 157 156-158 | 1/0 |
3.69 | 39:40 | 37 | 9:52 | 164 161-166 | 1619 | 156 154-158 | 0/2 |
3.75 | 40:35 | 56 | 14:49 | 151 146-158 | 2238 | 139 98-238 | 0/0 |
3.81 | 41:17 | 42 | 11:14 | 162 155-168 | 1819 | 156 152-160 | 1/1 |
3.88 | 41:53 | 36 | 9:31 | 159 155-163 | 1514 | 156 154-158 | 2/0 |
3.94 | 42:26 | 33 | 8:42 | 163 161-165 | 1419 | 158 154-162 | 1/0 |
4.00 | 43:02 | 37 | 9:48 | 164 161-165 | 1608 | 156 156-158 | 1/1 |
4.06 | 43:42 | 40 | 10:33 | 163 159-165 | 1720 | 154 150-160 | 1/0 |
4.13 | 44:22 | 40 | 10:41 | 161 159-162 | 1721 | 152 150-158 | 1/1 |
4.19 | 45:02 | 40 | 10:44 | 158 157-160 | 1697 | 156 154-158 | 2/1 |
4.23 | 45:36 | 34 | 12:37 | 159 156-161 | 2007 | 140 100-160 | 1/1 |
Heart
152/184max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 41m,
Range 30m, Flat prediction 44:37
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
15 2.0% | 11:51 |
11 2.6% | 10:23 |
See your biggest climbs |
Cadence
154 (238 max)
Stride Length: 98cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 92.7 | 156 | 4.1 | 42:17 | 10:15 |
Walk | 7.3 | 109 | 0.1 | 3:19 | 31:51 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:48 | 9:48 | 49.63 |
5km | 32:35 | 10:29 | 50.91 |
5M | 53:58 | 10:48 | 50.34 |
10km | 1:07:57 | 10:56 | 50.06 |
10M | 1:52:31 | 11:15 | 50.13 |
Half | 2:29:48 | 11:26 | 49.52 |
20M | 3:54:35 | 11:44 | 50.11 |
Mara | 5:12:20 | 11:55 | 50.19 |
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