Tue 24th Jan 2023 at 6:11am by Abi G

Run > Intervals

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Time
45:00
Miles
5.26
Min/mi
8:33
Pacing
85%
WAVA
59.95
Stride(cm)
103
Cals
617
Cadence
183
BPM
154
%MHR
83.5
B/mi
1322
Asc(m)
54
Hillscore
5
Surface
Road

Notes & Comments

8min warm up
4 x 2min, 1min easy
4 x 1min, 2mins easy
4 x 30s, 2mins easy

Surprisingly warm out at 0 degs!

Split Summary
===
1) 0.89m - 8:00(9:01/m) 134/147bpm [1208b/mi] 100cal
2) 0.25m - 2:01(8:09/m) 156/158bpm [1272b/mi] 29cal
3) 0.11m - 59(9:15/m) 154/161bpm [1426b/mi] 13cal
4) 0.26m - 2:03(7:45/m) 153/158bpm [1187b/mi] 28cal
5) 0.1m - 58(9:31/m) 154/157bpm [1464b/mi] 13cal
6) 0.26m - 2:01(7:42/m) 157/169bpm [1210b/mi] 29cal
7) 0.09m - 58(10:23/m) 164/170bpm [1702b/mi] 13cal
8) 0.25m - 2:02(8:10/m) 164/172bpm [1338b/mi] 30cal
9) 0.09m - 59(10:28/m) 166/171bpm [1736b/mi] 13cal
10) 0.13m - 1:01(7:46/m) 160/164bpm [1244b/mi] 15cal
11) 0.22m - 1:59(8:56/m) 154/158bpm [1376b/mi] 27cal
12) 0.14m - 1:02(7:28/m) 162/168bpm [1211b/mi] 15cal
13) 0.21m - 1:58(9:18/m) 161/169bpm [1499b/mi] 27cal
14) 0.14m - 1:04(7:27/m) 162/171bpm [1206b/mi] 16cal
15) 0.2m - 1:55(9:26/m) 161/169bpm [1519b/mi] 26cal
16) 0.14m - 1:03(7:32/m) 162/167bpm [1222b/mi] 15cal
17) 0.22m - 1:58(8:55/m) 159/171bpm [1419b/mi] 27cal
18) 0.08m - 34(6:53/m) 161/167bpm [1109b/mi] 8cal
19) 0.16m - 1:27(8:51/m) 154/168bpm [1364b/mi] 19cal
20) 0.08m - 34(7:16/m) 158/162bpm [1149b/mi] 8cal
21) 0.15m - 1:26(9:17/m) 161/165bpm [1495b/mi] 20cal
22) 0.08m - 34(6:43/m) 160/164bpm [1074b/mi] 8cal
23) 0.16m - 1:25(8:53/m) 164/169bpm [1456b/mi] 21cal
24) 0.07m - 35(8:19/m) 157/162bpm [1305b/mi] 8cal
25) 0.16m - 1:26(8:49/m) 165/170bpm [1454b/mi] 20cal
26) 0.08m - 33(7:17/m) 164/167bpm [1194b/mi] 8cal
27) 0.52m - 4:29(8:36/m) 160/168bpm [1377b/mi] 61cal

8:00 2:01 59 2:03 58 2:01 58 2:02 59 1:01 1:59 1:02 1:58 1:04 1:55 1:03 1:58 34 1:27 34 1:26 34 1:25 35 1:26 33 4:29

Pin Map

0mi in 0

Pace

28%

42%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	36	36	9:42	107 87-121	1037	177 174-178	3/0
0.13	1:11	34	9:11	130 122-136	1194	176 174-180	3/0
0.19	1:47	36	9:37	136 136-137	1308	175 174-176	3/0
0.25	2:21	34	9:06	137 137-138	1247	176 174-178	3/0
0.31	2:54	33	8:52	136 134-137	1206	177 174-178	2/0
0.38	3:39	45 +12	11:57	133 131-134	1589	177 174-182	3/0
0.44	4:13	34	9:01	128 127-129	1155	183 176-186	2/1
0.50	4:46	33	8:49	134 130-137	1181	179 176-184	1/0
0.56	5:18	32	8:40	137 137-137	1187	177 176-180	0/2
0.63	5:51	33	8:45	139 137-140	1216	177 176-178	1/2
0.69	6:24	33	8:51	139 139-140	1230	178 178-180	1/2
0.75	6:56	31	8:24	140 139-141	1175	177 176-178	1/2
0.81	7:27	31	8:14	139 138-139	1145	178 176-182	1/2
0.88	8:03	36	9:41	141 137-147	1365	179 176-180	1/3
0.94	8:36	33	8:44	151 148-154	1318	183 180-186	2/1
1.00	9:07	31	8:14	156 155-157	1285	185 184-186	2/0
1.06	9:37	30	7:59	157 157-158	1254	186 184-188	5/0
1.13	10:07	30	8:06	157 157-158	1273	186 184-188	1/1
1.19	10:41	34	9:07	157 152-161	1432	179 174-186	1/1
1.25	11:14	33	8:50	149 147-151	1317	179 176-186	1/1
1.31	11:45	31	8:17	146 144-148	1209	185 184-186	2/3
1.38	12:14	29	7:45	155 150-158	1201	187 184-192	0/3
1.44	12:43	28	7:32	158 158-158	1190	185 184-188	2/0
1.50	13:10	28	7:23	157 157-158	1160	186 184-188	0/3
1.56	13:46	36	9:31	155 151-157	1475	181 176-190	0/3
1.63	14:19	33	8:50	151 150-151	1334	181 178-184	1/3
1.69	14:48	29	7:38	152 150-154	1161	187 184-190	2/1
1.75	15:16	28	7:25	155 155-156	1149	184 182-186	0/3
1.81	15:45	30	7:57	160 158-164	1271	188 184-192	0/3
1.88	16:17	31	8:20	168 165-169	1401	185 178-188	3/0
1.94	16:56	39	10:25	163 156-169	1699	179 178-182	2/1
2.00	17:29	33	8:54	157 156-160	1396	186 180-190	2/0
2.06	18:00	31	8:16	161 160-164	1332	187 186-190	2/0
2.13	18:31	31	8:18	166 164-169	1377	187 186-190	3/0
2.19	19:01	30	8:00	170 168-172	1360	188 186-190	4/0
2.25	19:39	38	10:04	169 167-171	1701	185 176-190	1/0
2.31	20:15	36	9:42	162 158-167	1572	182 178-184	1/1
2.38	20:45	30	7:54	159 157-161	1256	188 186-190	1/2
2.44	21:27	42 +14	11:15	161 157-164	1810	182 110-194	2/0
2.50	22:19	52 +17	13:46	155 150-158	2134	182 174-186	1/2
2.56	22:52	33	8:49	151 149-153	1330	186 184-188	0/1
2.63	23:25	34	8:57	155 154-156	1387	183 182-184	1/0
2.69	23:57	31	8:19	157 155-158	1306	187 182-192	1/1
2.75	24:25	29	7:38	164 161-166	1252	191 190-192	0/0
2.81	24:55	30	7:58	167 166-169	1331	189 180-192	1/0
2.88	25:30	35	9:21	163 159-167	1524	181 178-184	0/2
2.94	26:04	34	9:02	159 158-160	1436	184 182-186	1/1
3.00	26:38	34	9:11	158 157-159	1451	184 182-186	1/1
3.06	27:08	29	7:52	159 157-162	1251	188 186-190	0/1
3.13	27:35	27	7:19	164 162-168	1200	189 186-192	0/1
3.19	28:10	34	9:10	168 165-171	1541	183 174-192	0/3
3.25	28:45	36	9:30	161 159-164	1529	180 178-184	3/4
3.31	29:20	35	9:16	158 157-159	1463	183 182-184	2/1
3.38	29:51	31	8:17	158 155-160	1309	186 182-194	2/2
3.44	30:19	28	7:28	162 156-164	1211	190 188-192	1/2
3.50	30:49	30	8:02	167 166-169	1341	192 192-194	1/2
3.56	31:32	43 +9	11:28	165 160-170	1893	176 120-186	0/1
3.63	32:10	38 +5	10:09	154 151-161	1563	184 182-186	1/2
3.69	32:43	33	8:43	155 153-156	1352	185 182-186	0/1
3.75	33:11	28	7:31	157 157-160	1180	191 186-194	2/1
3.81	33:58	47 +18	12:25	164 160-168	2035	180 104-196	2/2
3.88	34:31	33	8:47	154 151-160	1353	184 180-186	0/3
3.94	35:04	33	8:53	151 151-152	1342	184 180-186	1/2
4.00	35:34	30	7:57	155 152-160	1232	188 184-192	0/2
4.06	36:04	30	7:56	162 160-165	1285	184 172-194	1/0
4.13	36:37	33	8:52	163 160-165	1446	183 180-184	0/2
4.19	37:13	36	9:39	158 157-160	1525	185 180-186	2/2
4.25	37:40	27	7:07	161 158-163	1145	192 190-194	1/1
4.31	38:10	31	8:08	167 163-169	1359	184 174-196	1/2
4.38	38:43	33	8:43	163 162-165	1421	185 184-186	1/2
4.44	39:26	43 +9	11:25	161 158-162	1839	185 180-190	3/3
4.50	39:56	30	7:59	158 152-165	1261	195 190-198	0/2
4.56	40:29	33	8:51	166 162-169	1469	183 174-196	2/1
4.62	41:02	33	8:53	164 163-166	1458	185 184-186	1/1
4.69	41:32	30	8:00	162 161-163	1296	187 182-196	1/2
4.75	42:20	48 +20	12:50	165 164-168	2118	171 106-192	1/0
4.81	42:55	35	9:20	160 155-165	1494	185 182-190	1/1
4.87	43:29	34	9:02	158 156-160	1426	185 184-186	1/0
4.94	44:06	37 +6	9:48	162 161-163	1589	183 178-188	2/0
5.00	44:38	32	8:32	160 159-161	1365	185 182-186	0/1
5.06	45:10	32	8:34	160 159-161	1372	185 182-188	3/3
5.12	45:43	32	8:37	160 159-161	1379	184 182-186	0/1
5.19	46:14	32	8:24	161 160-161	1353	185 184-188	1/1
5.25	46:46	32	8:33	160 160-161	1368	183 180-184	1/2
5.26	46:50	4	9:11	160 160-160	1470	182 182-182	0/0

Heart

154/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 54m, Range 25m, Flat prediction 44:27

Elevation Graph

Biggest Climbs (m)	Min/mi
20 3.4%	9:49
15 2.9%	8:34
11 1.9%	8:29
See your biggest climbs

Cadence

183 (198 max) Stride Length: 103cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.4	183	5.3	45:06	8:47
Walk	1.4	108	0	40	1:53:16
Pause	2.2	-	-	1:04	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:55	7:41	48.28%	More
800m	3:58	7:59	51.16%	More
1km	4:58	8:00	53.10%	More
Mile	8:14	8:14	54.50%	More
5k	26:58	8:41	58.12%	More
5 miles	44:24	8:53	57.62%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:45	7:45	57.89
5km	25:45	8:17	60.88
5M	42:39	8:32	59.98
10km	53:42	8:39	59.64
10M	1:28:55	8:54	59.23
Half	1:58:23	9:02	58.03
20M	3:05:23	9:16	58.17
Mara	4:06:49	9:25	57.77

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