Tue 31st Jan 2023 at 7:02pm by snogard
Run > Intervals
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Time
1:09:11
-
Miles 5.72
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Min/mi 12:06
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Pacing
45%
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WAVA
52.35
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Stride(cm)
78
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Cals
322
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Cadence
170
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BPM
127
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%MHR
67.4
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B/mi 1541
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Asc(m)
69
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Hillscore
6
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Surface
Road
Notes & Comments
5 comments
Split Summary
===
1) 0.39m - 5:00(12:53/m) 90/111bpm [1159b/mi] 23cal
2) 0.4m - 5:00(12:28/m) 101/118bpm [1260b/mi] 15cal
3) 1m - 10:57(10:57/m) 125/139bpm [1370b/mi] 55cal
4) 1m - 11:24(11:24/m) 133/144bpm [1516b/mi] 57cal
5) 0.65m - 7:39(11:48/m) 138/149bpm [1627b/mi] 39cal
6) 0.68m - 10:00(14:37/m) 128/147bpm [1870b/mi] 40cal
7) 1m - 11:08(11:08/m) 140/154bpm [1558b/mi] 59cal
8) 0.6m - 8:03(13:26/m) 132/153bpm [1774b/mi] 34cal
===
1) 0.39m - 5:00(12:53/m) 90/111bpm [1159b/mi] 23cal
2) 0.4m - 5:00(12:28/m) 101/118bpm [1260b/mi] 15cal
3) 1m - 10:57(10:57/m) 125/139bpm [1370b/mi] 55cal
4) 1m - 11:24(11:24/m) 133/144bpm [1516b/mi] 57cal
5) 0.65m - 7:39(11:48/m) 138/149bpm [1627b/mi] 39cal
6) 0.68m - 10:00(14:37/m) 128/147bpm [1870b/mi] 40cal
7) 1m - 11:08(11:08/m) 140/154bpm [1558b/mi] 59cal
8) 0.6m - 8:03(13:26/m) 132/153bpm [1774b/mi] 34cal
5:00 5:00 10:57 11:24 7:39 10:00 11:08 8:03
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 53 | 53 | 14:03 | 54 32-77 | 758 | 170 162-200 | 0/1 |
0.13 | 1:36 | 43 | 11:35 | 90 76-95 | 1043 | 164 162-166 | 0/1 |
0.19 | 2:18 | 42 | 11:18 | 97 93-100 | 1096 | 164 150-168 | 1/0 |
0.25 | 2:54 | 35 | 9:27 | 99 96-103 | 935 | 167 164-170 | 0/1 |
0.31 | 3:32 | 38 | 10:15 | 104 100-107 | 1066 | 166 164-168 | 0/2 |
0.38 | 4:26 | 54 | 14:20 | 106 100-111 | 1520 | 154 114-166 | 0/2 |
0.44 | 6:21 | 1:55 | 30:33 | 88 69-102 | 2688 | 167 124-172 | 4/0 |
0.50 | 7:01 | 40 | 10:45 | 101 93-107 | 1086 | 167 164-170 | 1/0 |
0.56 | 7:39 | 38 | 10:10 | 106 105-107 | 1077 | 165 162-166 | 1/0 |
0.63 | 8:18 | 39 | 10:17 | 107 106-109 | 1101 | 165 164-166 | 1/0 |
0.69 | 8:56 | 38 | 10:08 | 112 109-115 | 1135 | 164 162-166 | 2/0 |
0.75 | 9:35 | 39 | 10:27 | 115 112-118 | 1202 | 166 166-168 | 2/0 |
0.81 | 10:15 | 40 | 10:36 | 113 111-117 | 1199 | 167 164-168 | 1/0 |
0.88 | 10:53 | 38 | 10:15 | 114 112-117 | 1168 | 168 166-172 | 1/0 |
0.94 | 11:32 | 39 | 10:16 | 118 114-121 | 1212 | 167 166-168 | 1/0 |
1.00 | 12:10 | 39 | 10:18 | 118 117-119 | 1216 | 166 164-168 | 0/1 |
1.06 | 12:49 | 39 | 10:23 | 117 115-119 | 1215 | 169 164-172 | 0/1 |
1.13 | 13:29 | 40 | 10:44 | 118 116-121 | 1267 | 168 164-172 | 1/0 |
1.19 | 14:18 | 48 | 12:50 | 123 120-126 | 1578 | 166 164-168 | 1/0 |
1.25 | 14:54 | 37 | 9:49 | 126 121-131 | 1236 | 169 168-170 | 0/1 |
1.31 | 15:31 | 37 | 9:51 | 131 130-131 | 1290 | 168 168-170 | 0/3 |
1.38 | 16:10 | 38 | 10:13 | 130 129-132 | 1327 | 168 166-170 | 0/2 |
1.44 | 16:47 | 37 | 9:58 | 132 132-133 | 1317 | 169 168-172 | 2/1 |
1.50 | 17:25 | 38 | 10:08 | 134 131-136 | 1357 | 170 168-172 | 1/1 |
1.56 | 18:06 | 42 | 11:04 | 136 135-137 | 1505 | 169 166-172 | 1/0 |
1.63 | 19:25 | 1:18 | 20:54 | 123 107-137 | 2571 | 170 166-174 | 0/0 |
1.69 | 19:59 | 34 | 8:59 | 123 115-129 | 1106 | 176 174-178 | 2/1 |
1.75 | 20:34 | 36 | 9:33 | 134 130-137 | 1279 | 174 170-178 | 2/0 |
1.81 | 21:10 | 36 | 9:37 | 138 138-139 | 1326 | 171 170-172 | 0/1 |
1.88 | 21:47 | 37 | 9:50 | 136 135-138 | 1337 | 172 170-172 | 1/0 |
1.94 | 22:26 | 39 | 10:17 | 136 135-136 | 1398 | 170 164-174 | 0/1 |
2.00 | 23:11 | 45 | 12:01 | 132 128-135 | 1587 | 167 162-174 | 1/1 |
2.06 | 23:47 | 36 | 9:37 | 139 136-141 | 1336 | 175 174-176 | 1/1 |
2.13 | 24:22 | 35 | 9:28 | 138 137-139 | 1306 | 174 174-174 | 4/0 |
2.19 | 24:58 | 35 | 9:22 | 141 140-142 | 1320 | 175 174-176 | 0/0 |
2.25 | 25:34 | 37 | 9:46 | 142 141-142 | 1387 | 172 168-176 | 0/1 |
2.31 | 26:15 | 41 | 10:51 | 142 139-144 | 1541 | 166 150-172 | 1/1 |
2.38 | 28:25 | 2:10 | 34:38 | 120 103-139 | 4156 | 138 106-174 | 0/1 |
2.44 | 28:59 | 34 | 9:08 | 123 110-132 | 1123 | 175 172-180 | 0/1 |
2.50 | 29:34 | 35 | 9:15 | 134 132-135 | 1239 | 173 172-174 | 0/1 |
2.56 | 30:11 | 37 | 9:54 | 137 135-138 | 1356 | 169 166-170 | 0/2 |
2.63 | 30:47 | 36 | 9:40 | 139 137-141 | 1343 | 173 170-176 | 0/2 |
2.69 | 31:28 | 41 | 10:49 | 141 140-142 | 1525 | 172 170-174 | 0/7 |
2.75 | 32:01 | 33 | 8:54 | 140 140-141 | 1246 | 175 174-176 | 1/1 |
2.81 | 32:34 | 33 | 8:47 | 141 139-143 | 1239 | 176 174-178 | 1/0 |
2.88 | 33:06 | 32 | 8:39 | 140 139-140 | 1211 | 178 176-182 | 1/2 |
2.94 | 33:42 | 36 | 9:33 | 140 139-141 | 1336 | 175 174-178 | 5/0 |
3.00 | 35:47 | 2:05 | 33:14 | 124 101-143 | 4121 | 178 174-180 | 3/0 |
3.06 | 36:24 | 37 | 9:54 | 133 118-142 | 1317 | 178 174-180 | 2/0 |
3.13 | 36:59 | 36 | 9:29 | 146 143-148 | 1384 | 174 172-176 | 1/2 |
3.19 | 37:34 | 35 | 9:19 | 147 145-148 | 1370 | 174 172-176 | 5/0 |
3.25 | 38:08 | 34 | 9:03 | 148 147-149 | 1339 | 173 170-176 | 2/1 |
3.31 | 38:45 | 37 | 9:52 | 148 146-149 | 1460 | 172 170-174 | 0/1 |
3.38 | 39:22 | 37 | 9:46 | 148 147-149 | 1445 | 173 170-174 | 0/1 |
3.44 | 40:00 | 38 | 10:04 | 146 145-148 | 1469 | 172 164-178 | 0/1 |
3.50 | 41:27 | 1:27 | 23:14 | 131 111-146 | 3043 | 162 108-176 | 3/2 |
3.56 | 42:11 | 44 | 11:48 | 113 107-125 | 1334 | 142 110-174 | 4/0 |
3.63 | 42:48 | 37 | 9:46 | 136 125-144 | 1328 | 175 172-176 | 0/1 |
3.69 | 43:23 | 35 | 9:24 | 147 145-147 | 1382 | 172 170-174 | 3/1 |
3.75 | 43:58 | 35 | 9:26 | 146 145-146 | 1378 | 173 172-174 | 2/2 |
3.81 | 44:34 | 36 | 9:37 | 144 143-146 | 1384 | 175 174-176 | 1/0 |
3.88 | 45:12 | 38 | 10:02 | 143 141-143 | 1434 | 173 164-176 | 0/1 |
3.94 | 48:15 | 3:03 | 48:53 | 128 98-147 | 6257 | 172 166-176 | 0/3 |
4.00 | 48:54 | 39 | 10:25 | 116 101-127 | 1208 | 177 174-178 | 0/3 |
4.06 | 49:28 | 34 | 8:57 | 132 129-134 | 1182 | 178 176-180 | 0/6 |
4.13 | 50:01 | 33 | 8:49 | 139 134-143 | 1226 | 176 174-178 | 0/7 |
4.19 | 50:33 | 32 | 8:36 | 144 143-146 | 1239 | 176 174-178 | 0/2 |
4.25 | 51:06 | 32 | 8:39 | 146 145-148 | 1264 | 178 176-180 | 0/2 |
4.31 | 51:40 | 34 | 9:09 | 145 144-146 | 1327 | 177 172-180 | 1/1 |
4.38 | 52:16 | 35 | 9:28 | 149 147-153 | 1410 | 175 172-176 | 1/1 |
4.44 | 52:51 | 36 | 9:32 | 150 147-153 | 1430 | 173 170-174 | 0/0 |
4.50 | 53:38 | 47 | 12:26 | 147 143-150 | 1827 | 171 168-172 | 1/0 |
4.56 | 54:54 | 1:16 | 20:23 | 127 114-142 | 2589 | 153 106-178 | 4/0 |
4.62 | 55:32 | 38 | 10:10 | 127 122-131 | 1290 | 175 174-178 | 4/0 |
4.69 | 56:10 | 38 | 10:03 | 137 131-139 | 1378 | 174 172-176 | 1/1 |
4.75 | 56:48 | 38 | 10:12 | 145 138-149 | 1479 | 172 168-174 | 0/5 |
4.81 | 57:23 | 34 | 9:07 | 145 143-148 | 1323 | 174 172-176 | 3/0 |
4.87 | 58:01 | 38 | 10:07 | 143 141-145 | 1447 | 173 170-178 | 0/3 |
4.94 | 59:22 | 1:21 | 21:43 | 144 121-154 | 3128 | 168 104-180 | 0/2 |
5.00 | 59:54 | 32 | 8:35 | 123 117-130 | 1055 | 170 136-176 | 0/4 |
5.06 | 1:00:29 | 35 | 9:17 | 135 133-136 | 1254 | 174 172-176 | 4/0 |
5.12 | 1:01:09 | 40 | 10:45 | 142 137-147 | 1526 | 174 170-176 | 5/0 |
5.19 | 1:01:49 | 40 | 10:34 | 149 147-151 | 1576 | 171 168-174 | 5/0 |
5.25 | 1:02:28 | 39 | 10:18 | 149 147-150 | 1536 | 169 168-170 | 2/1 |
5.31 | 1:05:19 | 2:51 | 45:38 | 120 92-151 | 5476 | 173 168-178 | 1/1 |
5.38 | 1:05:55 | 36 | 9:41 | 118 105-127 | 1143 | 178 176-178 | 1/1 |
5.44 | 1:06:26 | 31 | 8:20 | 136 129-139 | 1134 | 175 172-176 | 1/0 |
5.50 | 1:06:59 | 33 | 8:47 | 140 135-143 | 1230 | 175 174-176 | 1/1 |
5.56 | 1:07:38 | 39 | 10:19 | 141 140-144 | 1455 | 171 166-176 | 1/1 |
5.63 | 1:08:15 | 37 | 9:49 | 149 144-151 | 1462 | 173 170-174 | 4/0 |
5.69 | 1:08:51 | 36 | 9:37 | 147 143-149 | 1413 | 172 170-174 | 1/1 |
5.72 | 1:09:11 | 20 | 10:09 | 146 146-146 | 1481 | 128 84-172 | 1/1 |
Heart
127/154max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 69m,
Range 26m, Flat prediction 1:07:43
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
24 2.5% | 13:36 |
12 3.1% | 12:48 |
12 1.4% | 13:17 |
10 2.7% | 9:22 |
See your biggest climbs |
Cadence
170 (200 max)
Stride Length: 78cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 87.6 | 171 | 5.6 | 1:00:36 | 10:45 |
Walk | 2.6 | 114 | 0.1 | 1:49 | 20:52 |
Still | 9.8 | - | - | 6:46 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:10 | 10:10 | 54.05 |
5km | 35:21 | 11:23 | 54.31 |
5M | 59:40 | 11:56 | 52.72 |
10km | 1:15:47 | 12:12 | 52.08 |
10M | 2:07:54 | 12:47 | 51.09 |
Half | 2:52:08 | 13:08 | 49.71 |
20M | 4:34:09 | 13:42 | 49.42 |
Mara | 6:08:59 | 14:05 | 48.84 |
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Fast spikes
Nicely done
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Good stuff x