Mon 16th Jan 2023 at 2:54pm by Abi G
Run > Intervals
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Time
42:03
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Miles 5.04
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Min/mi 8:21
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Pacing
69%
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WAVA
61.33
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Stride(cm)
105
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Cals
542
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Cadence
183
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BPM
145
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%MHR
78.3
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B/mi 1208
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Asc(m)
50
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Hillscore
3
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Surface
Road
Notes & Comments
From hotel
1min efforts, 3mins steady
Split Summary
===
1) 1m - 8:51(8:51/m) 136/155bpm [1203b/mi] 110cal
2) 0.14m - 1:10(8:33/m) 144/148bpm [1232b/mi] 15cal
3) 0.14m - 1:01(7:20/m) 134/153bpm [982b/mi] 11cal
4) 0.34m - 3:01(8:45/m) 147/151bpm [1287b/mi] 40cal
5) 0.14m - 1:00(7:11/m) 152/159bpm [1093b/mi] 14cal
6) 0.36m - 3:01(8:17/m) 137/160bpm [1134b/mi] 34cal
7) 0.13m - 1:01(7:46/m) 154/159bpm [1197b/mi] 14cal
8) 0.36m - 2:58(8:20/m) 142/164bpm [1184b/mi] 37cal
9) 0.13m - 1:01(8:02/m) 152/158bpm [1221b/mi] 14cal
10) 0.36m - 3:00(8:20/m) 151/160bpm [1259b/mi] 40cal
11) 0.14m - 1:02(7:10/m) 149/159bpm [1068b/mi] 14cal
12) 0.35m - 2:58(8:32/m) 147/164bpm [1254b/mi] 37cal
13) 0.14m - 1:01(7:14/m) 156/160bpm [1129b/mi] 14cal
14) 0.34m - 2:59(8:44/m) 150/162bpm [1310b/mi] 38cal
15) 0.14m - 1:01(7:31/m) 156/164bpm [1173b/mi] 14cal
16) 0.33m - 2:54(8:43/m) 157/164bpm [1369b/mi] 39cal
17) 0.14m - 1:02(7:36/m) 158/162bpm [1200b/mi] 15cal
18) 0.37m - 3:03(8:14/m) 155/164bpm [1277b/mi] 42cal
1min efforts, 3mins steady
Split Summary
===
1) 1m - 8:51(8:51/m) 136/155bpm [1203b/mi] 110cal
2) 0.14m - 1:10(8:33/m) 144/148bpm [1232b/mi] 15cal
3) 0.14m - 1:01(7:20/m) 134/153bpm [982b/mi] 11cal
4) 0.34m - 3:01(8:45/m) 147/151bpm [1287b/mi] 40cal
5) 0.14m - 1:00(7:11/m) 152/159bpm [1093b/mi] 14cal
6) 0.36m - 3:01(8:17/m) 137/160bpm [1134b/mi] 34cal
7) 0.13m - 1:01(7:46/m) 154/159bpm [1197b/mi] 14cal
8) 0.36m - 2:58(8:20/m) 142/164bpm [1184b/mi] 37cal
9) 0.13m - 1:01(8:02/m) 152/158bpm [1221b/mi] 14cal
10) 0.36m - 3:00(8:20/m) 151/160bpm [1259b/mi] 40cal
11) 0.14m - 1:02(7:10/m) 149/159bpm [1068b/mi] 14cal
12) 0.35m - 2:58(8:32/m) 147/164bpm [1254b/mi] 37cal
13) 0.14m - 1:01(7:14/m) 156/160bpm [1129b/mi] 14cal
14) 0.34m - 2:59(8:44/m) 150/162bpm [1310b/mi] 38cal
15) 0.14m - 1:01(7:31/m) 156/164bpm [1173b/mi] 14cal
16) 0.33m - 2:54(8:43/m) 157/164bpm [1369b/mi] 39cal
17) 0.14m - 1:02(7:36/m) 158/162bpm [1200b/mi] 15cal
18) 0.37m - 3:03(8:14/m) 155/164bpm [1277b/mi] 42cal
8:51 1:10 1:01 3:01 1:00 3:01 1:01 2:58 1:01 3:00 1:02 2:58 1:01 2:59 1:01 2:54 1:02 3:03
Pin Map |
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Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 34 | 34 | 8:57 | 108 85-130 | 966 | 181 178-188 | 1/0 |
0.13 | 1:07 | 33 | 8:55 | 132 131-134 | 1177 | 179 176-180 | 3/0 |
0.19 | 1:40 | 33 | 8:45 | 134 134-135 | 1172 | 178 176-178 | 2/1 |
0.25 | 2:13 | 33 | 8:48 | 136 135-137 | 1197 | 179 178-180 | 2/0 |
0.31 | 2:49 | 36 | 9:32 | 140 139-141 | 1334 | 182 178-186 | 4/0 |
0.38 | 3:22 | 33 | 8:55 | 142 141-143 | 1265 | 180 178-188 | 2/0 |
0.44 | 3:55 | 33 | 8:43 | 137 136-139 | 1193 | 179 176-182 | 2/0 |
0.50 | 4:29 | 35 | 9:13 | 134 130-136 | 1235 | 177 170-184 | 4/4 |
0.56 | 5:02 | 33 | 8:45 | 139 133-143 | 1215 | 180 176-184 | 0/2 |
0.63 | 6:05 | 1:03 +33 | 16:50 | 128 116-144 | 2155 | 181 176-186 | 1/1 |
0.69 | 6:39 | 34 | 8:57 | 126 119-134 | 1128 | 183 180-186 | 4/1 |
0.75 | 7:10 | 32 | 8:29 | 140 136-143 | 1189 | 182 180-184 | 1/3 |
0.81 | 7:42 | 31 | 8:22 | 144 143-145 | 1205 | 179 178-184 | 2/0 |
0.88 | 8:14 | 32 | 8:30 | 140 139-142 | 1190 | 181 178-184 | 2/0 |
0.94 | 8:49 | 35 | 9:18 | 145 139-150 | 1350 | 184 182-186 | 2/3 |
1.00 | 9:44 | 55 +22 | 14:39 | 151 143-155 | 2212 | 184 182-186 | 3/5 |
1.06 | 10:17 | 33 | 8:48 | 141 138-144 | 1242 | 187 186-192 | 4/1 |
1.13 | 10:49 | 33 | 8:46 | 147 145-148 | 1289 | 183 180-184 | 4/0 |
1.19 | 11:18 | 29 | 7:42 | 150 148-153 | 1155 | 186 182-188 | 2/1 |
1.25 | 12:31 | 1:12 +46 | 19:17 | 121 113-153 | 2333 | 191 184-194 | 2/0 |
1.31 | 13:02 | 31 | 8:18 | 136 123-148 | 1128 | 186 178-192 | 4/2 |
1.38 | 13:33 | 31 | 8:23 | 147 147-148 | 1232 | 183 180-184 | 0/1 |
1.44 | 14:05 | 32 | 8:35 | 146 146-146 | 1254 | 182 180-184 | 2/0 |
1.50 | 14:39 | 33 | 8:53 | 148 146-150 | 1316 | 183 180-184 | 1/2 |
1.56 | 15:12 | 33 | 8:50 | 151 150-151 | 1335 | 183 180-184 | 4/2 |
1.63 | 15:45 | 33 | 8:43 | 148 146-150 | 1289 | 182 178-186 | 1/1 |
1.69 | 16:13 | 28 | 7:31 | 150 146-152 | 1128 | 186 184-188 | 4/3 |
1.75 | 16:39 | 27 | 7:06 | 156 154-158 | 1108 | 188 186-190 | 3/0 |
1.81 | 18:01 | 1:21 +53 | 21:38 | 138 120-160 | 2986 | 185 178-190 | 1/3 |
1.88 | 18:30 | 30 | 7:56 | 130 121-138 | 1030 | 185 182-188 | 1/2 |
1.94 | 19:39 | 1:08 +39 | 18:14 | 126 121-138 | 2298 | 187 180-192 | 2/1 |
2.00 | 20:14 | 35 | 9:27 | 134 130-141 | 1267 | 185 180-188 | 3/1 |
2.06 | 20:45 | 31 | 8:12 | 147 143-151 | 1206 | 184 182-186 | 0/2 |
2.13 | 21:17 | 32 | 8:33 | 152 150-153 | 1299 | 182 180-188 | 1/1 |
2.19 | 21:45 | 29 | 7:36 | 152 150-154 | 1156 | 186 184-188 | 2/1 |
2.25 | 22:16 | 30 | 8:01 | 157 154-159 | 1259 | 186 184-190 | 1/0 |
2.31 | 22:48 | 32 | 8:35 | 159 157-163 | 1366 | 182 176-186 | 2/1 |
2.38 | 24:02 | 1:15 +43 | 19:53 | 152 127-157 | 3021 | 183 180-184 | 1/2 |
2.44 | 24:34 | 31 | 8:19 | 123 120-128 | 1024 | 186 184-188 | 3/2 |
2.50 | 25:05 | 31 | 8:19 | 133 130-137 | 1106 | 184 184-184 | 4/4 |
2.56 | 25:36 | 31 | 8:19 | 140 137-143 | 1164 | 183 178-186 | 1/2 |
2.63 | 26:06 | 30 | 8:04 | 144 143-147 | 1161 | 184 182-186 | 2/1 |
2.69 | 26:37 | 31 | 8:09 | 152 150-155 | 1238 | 186 184-188 | 1/2 |
2.75 | 27:06 | 29 | 7:50 | 158 157-160 | 1236 | 186 184-188 | 1/3 |
2.81 | 27:36 | 30 | 8:02 | 158 155-160 | 1270 | 181 180-184 | 1/4 |
2.88 | 28:08 | 31 | 8:22 | 154 152-155 | 1288 | 183 182-184 | 1/2 |
2.94 | 28:40 | 32 | 8:33 | 152 151-152 | 1299 | 184 182-186 | 2/2 |
3.00 | 29:12 | 32 | 8:32 | 151 151-151 | 1289 | 183 180-184 | 1/0 |
3.06 | 30:07 | 55 +24 | 14:43 | 147 141-151 | 2163 | 181 176-190 | 0/1 |
3.13 | 30:37 | 30 | 8:00 | 137 134-140 | 1097 | 187 184-190 | 1/1 |
3.19 | 31:04 | 27 | 7:11 | 148 142-154 | 1062 | 187 186-188 | 2/2 |
3.25 | 31:33 | 29 | 7:47 | 159 156-164 | 1238 | 184 176-188 | 1/2 |
3.31 | 32:17 | 44 +15 | 11:47 | 149 140-163 | 1756 | 182 176-188 | 0/1 |
3.38 | 32:50 | 33 | 8:41 | 139 138-140 | 1207 | 184 182-186 | 1/1 |
3.44 | 33:23 | 33 | 8:54 | 144 141-146 | 1282 | 184 184-186 | 2/4 |
3.50 | 33:55 | 32 | 8:30 | 147 145-148 | 1249 | 184 182-186 | 0/2 |
3.56 | 34:27 | 32 | 8:40 | 150 149-151 | 1299 | 183 180-186 | 1/3 |
3.63 | 34:56 | 28 | 7:35 | 151 149-152 | 1146 | 185 182-188 | 2/2 |
3.69 | 35:23 | 27 | 7:19 | 156 153-159 | 1141 | 186 182-188 | 1/2 |
3.75 | 35:52 | 28 | 7:32 | 160 159-162 | 1206 | 186 180-188 | 0/2 |
3.81 | 36:25 | 33 | 8:53 | 157 152-161 | 1395 | 184 184-186 | 1/0 |
3.88 | 36:57 | 33 | 8:40 | 154 153-156 | 1336 | 184 182-186 | 1/1 |
3.94 | 37:58 | 1:00 +29 | 16:06 | 149 139-154 | 2399 | 183 180-190 | 1/2 |
4.00 | 38:32 | 34 | 9:02 | 137 135-139 | 1238 | 188 186-192 | 2/2 |
4.06 | 39:05 | 33 | 8:47 | 145 141-148 | 1274 | 184 180-188 | 0/1 |
4.13 | 39:32 | 28 | 7:25 | 152 148-155 | 1126 | 187 182-190 | 2/1 |
4.19 | 40:01 | 29 | 7:40 | 159 156-162 | 1219 | 189 188-190 | 1/1 |
4.25 | 40:33 | 32 | 8:38 | 162 161-163 | 1397 | 185 180-190 | 1/1 |
4.31 | 41:06 | 33 | 8:46 | 159 156-164 | 1394 | 184 182-184 | 2/0 |
4.38 | 41:39 | 32 | 8:35 | 156 155-157 | 1338 | 184 182-186 | 2/1 |
4.44 | 42:11 | 32 | 8:33 | 156 155-158 | 1334 | 185 184-186 | 2/1 |
4.50 | 42:46 | 36 | 9:32 | 155 155-156 | 1477 | 183 180-186 | 2/1 |
4.56 | 43:14 | 28 | 7:22 | 155 154-157 | 1142 | 183 180-188 | 2/1 |
4.62 | 43:41 | 27 | 7:20 | 157 156-159 | 1151 | 187 182-188 | 0/2 |
4.69 | 44:13 | 32 | 8:28 | 161 158-162 | 1363 | 188 178-192 | 1/1 |
4.75 | 44:45 | 32 | 8:28 | 162 160-164 | 1372 | 182 180-186 | 1/1 |
4.81 | 45:16 | 31 | 8:18 | 157 153-161 | 1304 | 182 180-184 | 2/2 |
4.87 | 45:46 | 30 | 7:53 | 153 152-153 | 1206 | 184 182-186 | 1/2 |
4.94 | 46:17 | 31 | 8:22 | 152 152-152 | 1271 | 183 180-184 | 0/3 |
5.00 | 46:48 | 31 | 8:23 | 152 151-153 | 1275 | 183 180-184 | 2/3 |
5.04 | 47:08 | 20 | 7:44 | 153 153-153 | 1184 | 180 178-182 | 0/1 |
Heart
145/164max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 50m,
Range 31m, Flat prediction 41:14
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
17 3.2% | 9:01 |
12 3.3% | 10:29 |
See your biggest climbs |
Cadence
183 (194 max)
Stride Length: 105cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 90.0 | 183 | 5 | 41:58 | 9:13 |
Walk | 1.2 | 102 | 0 | 37 | INF:00:00 |
Still | 0.1 | - | - | 2 | - |
Pause | 8.7 | - | - | 4:31 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:34 | 7:34 | 59.30 |
5km | 25:11 | 8:06 | 62.25 |
5M | 41:42 | 8:20 | 61.35 |
10km | 52:30 | 8:27 | 61.01 |
10M | 1:26:56 | 8:42 | 60.58 |
Half | 1:55:45 | 8:50 | 59.35 |
20M | 3:01:15 | 9:04 | 59.50 |
Mara | 4:01:19 | 9:13 | 59.09 |
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