Mon 30th Jan 2023 at 7:24pm by jamesmcf

Run > Intervals

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Time
44:51
Miles
4.98
Min/mi
9:00
Pacing
15%
WAVA
52.38
Stride(cm)
105
Cals
528
Cadence
171
BPM
142
%MHR
83.3
B/mi
1283
Asc(m)
93
Hillscore
4
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 8:32(8:32/m) 143/159bpm [1221b/mi] 109cal
2) 1m - 8:49(8:49/m) 144/161bpm [1269b/mi] 106cal
3) 1m - 9:46(9:46/m) 142/164bpm [1387b/mi] 108cal
4) 1m - 9:07(9:07/m) 142/167bpm [1295b/mi] 99cal
5) 0.98m - 8:37(8:50/m) 145/152bpm [1280b/mi] 106cal

8:32 8:49 9:46 9:07 8:37

Pace

15%

32%

36%

12%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	30	30	7:58	108 90-126	861	173 112-180	1/0
0.13	1:00	30	8:07	128 122-134	1039	177 172-180	1/0
0.19	1:33	32	8:35	137 135-138	1175	181 180-182	2/0
0.25	2:04	32	8:28	140 138-143	1186	180 180-182	2/0
0.31	2:37	33	8:42	143 142-144	1243	181 180-182	2/0
0.38	3:09	32	8:34	144 143-144	1234	180 178-182	2/0
0.44	3:41	32	8:26	146 144-150	1231	180 178-180	2/0
0.50	4:13	33	8:45	155 149-158	1357	180 180-180	1/0
0.56	4:45	32	8:28	155 153-158	1313	179 176-180	3/1
0.63	5:18	33	8:40	152 151-153	1318	175 172-180	2/0
0.69	5:50	33	8:43	153 151-155	1334	181 178-182	1/0
0.75	6:23	32	8:37	147 145-152	1267	181 180-182	2/1
0.81	6:55	32	8:39	143 141-146	1237	181 180-182	1/0
0.88	7:27	32	8:32	146 144-149	1246	180 178-182	1/1
0.94	8:01	33	8:55	145 144-148	1294	178 174-182	2/0
1.00	8:32	32	8:24	147 145-148	1235	176 170-180	0/6
1.06	9:31	59 +22	15:43	144 134-146	2263	175 172-180	6/1
1.13	10:00	29	7:43	142 137-144	1096	178 172-182	1/1
1.19	10:27	27	7:18	145 142-147	1059	174 172-176	1/1
1.25	10:57	29	7:49	149 148-152	1164	176 172-180	0/5
1.31	11:25	28	7:33	155 152-161	1170	174 172-176	6/0
1.38	11:51	26	6:50	154 150-157	1051	170 164-174	1/1
1.44	12:20	29	7:49	153 150-157	1196	174 166-178	1/0
1.50	12:50	30	8:05	159 158-161	1284	166 84-180	0/1
1.56	14:12	1:22	21:47	134 109-158	2920	108 96-120	1/1
1.63	15:40	1:28 +41	23:28	109 94-127	2558	166 114-176	0/1
1.69	16:07	27	7:13	135 130-142	973	173 170-176	0/4
1.75	16:35	28	7:35	148 142-153	1124	175 172-178	4/0
1.81	17:03	27	7:19	155 153-156	1135	173 172-176	1/1
1.88	17:28	25	6:42	157 155-158	1053	174 172-180	0/5
1.94	17:54	26	6:58	155 153-159	1080	171 168-176	5/2
2.00	18:24	30	7:57	159 157-160	1265	176 172-180	3/0
2.06	21:05	2:41 +1:24	43:00	122 109-160	5246	132 84-180	0/1
2.13	21:34	29	7:42	129 117-138	993	177 174-180	1/0
2.19	22:02	28	7:24	140 138-142	1037	176 172-180	0/1
2.25	22:30	28	7:32	149 143-153	1121	176 172-178	2/4
2.31	22:57	27	7:17	152 151-155	1106	175 172-180	3/0
2.38	23:22	25	6:40	153 152-154	1019	173 170-180	0/2
2.44	23:52	30	7:53	156 153-158	1230	176 170-180	2/4
2.50	24:27	35	9:19	158 155-160	1472	162 92-180	6/0
2.56	25:48	1:22	21:45	131 111-157	2848	110 98-116	1/1
2.63	27:09	1:21 +29	21:29	114 105-133	2450	165 112-182	1/0
2.69	27:38	29	7:36	139 134-145	1057	174 172-180	0/2
2.75	28:09	32	8:25	150 146-154	1264	175 174-176	1/1
2.81	28:37	28	7:31	157 155-158	1181	175 174-178	1/0
2.88	29:03	26	6:59	158 155-161	1102	174 172-176	0/5
2.94	29:30	26	7:03	162 160-162	1141	172 168-178	6/1
3.00	30:05	35	9:23	163 162-164	1530	177 176-180	2/1
3.06	32:40	2:35 +1:42	41:18	111 101-125	4585	171 110-180	2/1
3.13	33:10	30	8:07	135 127-143	1096	176 174-180	2/7
3.19	33:42	32	8:32	151 143-156	1290	178 174-182	6/0
3.25	34:12	29	7:50	158 156-159	1239	173 172-178	0/3
3.31	34:40	28	7:29	157 155-158	1176	173 172-174	1/1
3.38	35:06	26	6:57	158 155-160	1098	170 166-176	0/6
3.44	35:43	37	9:47	160 157-164	1564	169 112-176	6/0
3.50	38:22	2:40 +1:35	42:37	114 102-162	4858	149 106-182	1/1
3.56	38:51	28	7:32	134 122-140	1009	178 174-182	1/3
3.63	39:22	31	8:19	148 140-157	1230	177 176-182	1/3
3.69	39:51	29	7:48	159 157-160	1240	174 172-178	3/0
3.75	40:18	27	7:10	160 159-161	1147	176 174-180	2/2
3.81	40:44	26	6:54	162 160-165	1119	173 168-180	1/2
3.88	41:15	31	8:20	163 163-164	1358	180 180-180	0/6
3.94	41:42	27	7:08	164 163-167	1169	178 174-180	6/0
4.00	46:07	4:26 +3:45	1:10:48	121 101-165	8567	141 110-174	2/1
4.06	46:52	45 +5	11:59	126 112-133	1510	171 166-174	0/3
4.13	47:29	37	9:52	137 134-140	1352	170 164-176	2/4
4.19	48:01	32	8:32	141 137-145	1202	177 174-180	6/1
4.25	48:33	32	8:29	146 146-147	1239	177 176-180	0/5
4.31	49:05	32	8:24	147 147-148	1236	179 176-180	0/1
4.38	49:37	33	8:41	147 146-148	1277	177 176-180	1/0
4.44	50:10	32	8:37	148 147-149	1274	175 172-180	0/2
4.50	50:40	30	8:05	150 149-151	1213	176 176-176	1/3
4.56	51:13	33	8:47	152 151-152	1334	174 172-176	0/2
4.62	51:44	32	8:26	152 150-152	1282	174 172-176	1/2
4.69	52:19	34	9:10	151 150-151	1384	174 172-176	1/2
4.75	52:52	34	8:57	149 148-149	1334	172 172-174	0/1
4.81	53:26	34	9:02	148 148-148	1338	173 172-174	1/2
4.87	54:00	33	8:53	147 146-148	1307	174 172-176	0/1
4.94	54:32	33	8:45	147 146-147	1286	173 172-174	0/1
4.98	54:54	22	9:31	146 146-146	1388	172 172-172	0/0

Heart

142/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 93m, Range 29m, Flat prediction 44:22

Elevation Graph

Biggest Climbs (m)	Min/mi
26 1.5%	8:59
10 5.2%	12:14
See your biggest climbs

Cadence

171 (182 max) Stride Length: 105cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	78.5	175	4.8	42:47	9:10
Walk	18.1	109	0.2	10:09	1:02:32
Still	1.1	-	-	37	-
Pause	2.4	-	-	1:21	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:01	46.97%	More
800m	4:12	8:26	45.84%	More
1km	5:15	8:28	47.65%	More
Mile	8:31	8:31	50.03%	More
5k	32:49	10:34	44.16%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:51	7:51	54.26
5km	26:52	8:39	53.95
5M	45:03	9:01	52.37
10km	57:02	9:11	51.66
10M	1:35:37	9:34	50.92
Half	2:08:12	9:47	49.86
20M	3:22:59	10:09	49.90
Mara	4:32:08	10:23	49.63

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