Wed 8th Mar 2023 at 7:44am by AngeM

Run > Intervals

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Time
1:03:58
Miles
6.41
Min/mi
9:59
Pacing
0%
WAVA
55.70
Stride(cm)
82
Cals
603
Cadence
196
BPM
146
%MHR
85.3
B/mi
1455
Asc(m)
179
Hillscore
8
Surface
Road

Notes & Comments

WP - flat topped pyramid @ slightly more sedate pace for today.... tired 🦵🥱
wu to park - 1/1, 2/1, 3/90sec, 4/2, 4/2, 3/90 sec, 2/1, 1/1 - wd to work dragged along by Charles Dickinson

Split Summary
===
1) 1m - 10:14(10:14/m) 135/148bpm [1381b/mi] 90cal
2) 0.83m - 7:52(9:30/m) 143/153bpm [1359b/mi] 72cal
3) 0.13m - 1:00(7:47/m) 116/143bpm [903b/mi] 7cal
4) 0.07m - 1:00(14:22/m) 140/146bpm [2011b/mi] 8cal
5) 0.24m - 2:00(8:22/m) 147/155bpm [1229b/mi] 20cal
6) 0.04m - 1:00(24:09/m) 145/156bpm [3501b/mi] 9cal
7) 0.37m - 3:00(8:12/m) 153/162bpm [1255b/mi] 30cal
8) 0.05m - 1:30(28:27/m) 138/160bpm [3927b/mi] 11cal
9) 0.45m - 4:00(8:48/m) 153/164bpm [1345b/mi] 39cal
10) 0.1m - 2:00(20:35/m) 140/162bpm [2883b/mi] 15cal
11) 0.47m - 4:00(8:31/m) 159/166bpm [1354b/mi] 42cal
12) 0.09m - 2:00(21:08/m) 142/166bpm [3002b/mi] 15cal
13) 0.36m - 3:00(8:18/m) 155/166bpm [1286b/mi] 31cal
14) 0.04m - 1:30(34:22/m) 148/166bpm [5086b/mi] 12cal
15) 0.26m - 2:00(7:41/m) 153/166bpm [1176b/mi] 19cal
16) 0.04m - 1:00(28:27/m) 157/166bpm [4467b/mi] 10cal
17) 0.13m - 1:00(7:35/m) 154/168bpm [1169b/mi] 10cal
18) 0.1m - 1:00(9:35/m) 130/168bpm [1245b/mi] 7cal
19) 1m - 9:01(9:01/m) 158/168bpm [1425b/mi] 95cal
20) 0.63m - 5:51(9:14/m) 160/167bpm [1478b/mi] 61cal

10:14 7:52 1:00 1:00 2:00 1:00 3:00 1:30 4:00 2:00 4:00 2:00 3:00 1:30 2:00 1:00 1:00 1:00 9:01 5:51

Pin Map

0mi in 0

Pace

34%

15%

40%

11%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	40	40	10:47	106 89-125	1143	197 190-202	0/9
0.13	1:23	43	11:27	131 126-134	1500	191 188-194	0/16
0.19	2:39	1:15 +36	20:07	125 108-136	2514	195 192-200	21/6
0.25	3:15	36	9:39	118 108-130	1139	198 194-200	0/2
0.31	3:58	43	11:21	137 130-141	1554	195 190-198	1/14
0.38	4:38	41	10:53	143 143-144	1556	196 192-200	12/1
0.44	5:46	1:07 +29	17:58	126 114-142	2263	200 198-202	1/4
0.50	6:22	36	9:41	130 120-136	1259	199 186-204	3/1
0.56	7:00	38	10:05	141 137-142	1421	197 194-200	4/3
0.63	7:37	38	10:01	142 141-143	1423	199 196-200	2/3
0.69	8:14	37	9:54	144 143-145	1425	197 196-198	1/2
0.75	9:08	54 +16	14:22	140 137-146	2012	200 196-204	5/3
0.81	9:47	38	10:15	145 142-147	1487	200 196-206	3/2
0.88	10:36	49 +12	13:05	145 142-148	1898	192 112-208	2/3
0.94	11:30	54 +20	14:19	141 133-145	2018	202 198-204	7/0
1.00	12:07	38	10:01	140 136-143	1403	206 202-208	2/6
1.06	12:52	44 +10	11:50	145 144-147	1715	204 198-212	5/0
1.13	13:28	37	9:48	148 146-150	1450	203 202-204	2/3
1.19	14:04	35	9:26	150 149-150	1414	203 202-206	0/6
1.25	14:46	42 +7	11:11	147 145-150	1645	203 200-206	6/3
1.31	15:22	37	9:46	147 146-150	1436	203 200-206	3/4
1.38	15:56	34	8:59	151 151-152	1356	204 202-204	1/5
1.44	17:09	1:13 +38	19:25	143 124-152	2777	172 102-204	9/0
1.50	18:26	1:17 +42	20:32	129 124-135	2650	192 98-208	4/4
1.56	18:59	33	8:51	130 123-140	1151	203 202-204	0/0
1.63	19:34	35	9:17	145 142-148	1347	203 202-204	2/1
1.69	20:09	35	9:19	149 148-151	1388	203 202-208	0/1
1.75	20:44	35	9:17	152 152-153	1412	203 202-204	4/1
1.81	21:42	59 +25	15:39	135 132-152	2112	201 190-206	0/1
1.88	35:07	13:24 +13:42	3:34:31	101 89-138	21666	219 218-220	0/2
1.94	36:31	1:25	22:35	127 111-141	2868	210 210-212	1/0
2.00	37:17	45	12:07	143 140-146	1732	183 140-210	1/10
2.06	37:59	42	11:17	134 131-139	1512	145 116-212	2/0
2.13	38:33	33	8:56	144 138-149	1286	207 206-210	1/0
2.19	39:05	33	8:44	152 149-152	1327	200 188-206	3/0
2.25	39:36	31	8:10	154 153-155	1258	206 204-210	3/0
2.31	40:40	1:04	16:58	141 130-155	2391	127 92-216	1/1
2.38	41:15	36	9:31	137 135-141	1304	213 212-214	1/1
2.44	41:44	29	7:39	147 144-152	1125	213 210-214	1/0
2.50	42:15	31	8:09	156 153-159	1270	209 206-210	0/5
2.56	42:47	33	8:47	160 159-161	1404	206 204-208	3/1
2.63	43:20	32	8:40	162 161-162	1404	205 204-208	4/2
2.69	44:09	49	13:04	158 152-161	2064	174 110-208	1/1
2.75	45:22	1:13	19:27	125 111-151	2431	133 110-220	1/1
2.81	45:52	30	8:06	133 119-148	1078	214 212-216	0/2
2.88	46:35	43	11:24	149 145-152	1698	211 208-212	2/1
2.94	47:08	33	8:56	156 151-161	1393	206 204-208	0/4
3.00	47:42	33	8:53	162 161-163	1438	206 204-208	3/1
3.06	48:13	32	8:27	163 162-164	1378	206 204-208	5/0
3.13	48:46	32	8:39	161 160-162	1392	205 190-208	0/2
3.19	49:37	51	13:40	160 153-162	2187	208 206-210	0/4
3.25	50:47	1:10	18:42	134 124-151	2505	158 100-198	3/0
3.31	51:31	43	11:32	133 127-141	1535	176 110-216	0/0
3.38	52:03	33	8:41	153 143-159	1329	211 208-214	1/1
3.44	52:35	32	8:33	161 160-162	1376	208 206-210	2/1
3.50	53:07	32	8:26	161 161-162	1358	209 206-210	0/3
3.56	53:38	31	8:12	161 160-162	1321	211 208-212	2/2
3.63	54:09	32	8:26	162 161-163	1366	210 210-212	1/2
3.69	54:42	33	8:47	164 163-164	1441	208 206-208	2/1
3.75	55:26	44	11:46	165 161-166	1942	181 114-208	4/0
3.81	56:37	1:10	18:45	142 130-159	2664	130 102-194	0/3
3.88	57:26	50	13:17	124 119-131	1648	182 100-218	1/1
3.94	58:00	33	8:51	145 128-156	1284	211 202-214	2/1
4.00	58:30	30	8:01	159 157-160	1274	212 210-214	5/0
4.06	59:00	30	8:06	161 160-163	1303	211 208-212	0/6
4.13	59:32	32	8:34	164 162-165	1405	208 206-210	0/2
4.19	1:00:05	33	8:49	165 164-166	1455	208 206-210	3/0
4.25	1:01:40	1:35	25:18	144 120-166	3643	136 104-190	0/2
4.31	1:02:12	32	8:36	131 120-145	1126	221 218-222	1/3
4.38	1:02:41	29	7:47	156 148-162	1215	217 214-220	2/0
4.44	1:03:10	29	7:40	164 163-165	1257	215 214-216	2/0
4.50	1:03:40	30	7:55	165 164-165	1306	212 208-218	0/1
4.56	1:04:49	1:09	18:19	152 137-165	2784	155 96-220	1/2
4.62	1:05:20	31	8:20	153 141-164	1276	216 202-220	0/3
4.69	1:09:44	4:24 +3:51	1:10:19	151 105-168	10617	206 116-220	1/0
4.75	1:10:21	37	9:55	123 112-136	1220	199 106-222	1/1
4.81	1:10:54	33	8:49	147 140-152	1296	208 206-208	2/0
4.87	1:11:27	34	8:56	153 152-154	1368	208 208-210	1/0
4.94	1:12:03	36	9:38	153 151-154	1474	202 186-208	4/1
5.00	1:12:36	33	8:46	153 152-154	1341	209 208-210	0/3
5.06	1:13:11	35	9:14	157 154-159	1448	209 208-212	1/1
5.12	1:13:44	33	8:51	159 159-160	1408	209 204-212	0/6
5.19	1:14:22	38	10:02	159 158-160	1594	207 202-210	1/1
5.25	1:14:54	32	8:39	157 155-158	1357	208 206-210	4/1
5.31	1:15:26	32	8:36	155 154-156	1333	208 206-210	0/3
5.38	1:15:59	33	8:42	156 155-157	1356	210 208-210	0/6
5.44	1:16:32	33	8:48	160 158-161	1408	209 206-214	1/3
5.50	1:17:05	33	8:48	163 161-163	1433	208 206-210	0/4
5.56	1:17:38	33	8:51	164 164-164	1450	208 208-208	1/4
5.63	1:18:13	35	9:23	165 164-166	1550	209 206-210	1/0
5.69	1:18:47	33	8:56	167 167-167	1491	207 204-210	4/0
5.75	1:19:42	55 +23	14:46	162 156-167	2392	206 194-210	10/0
5.81	1:20:16	34	9:03	154 153-156	1395	211 208-214	4/4
5.88	1:20:50	33	8:55	156 155-159	1391	211 210-212	0/7
5.94	1:21:23	34	8:58	161 159-163	1443	207 196-210	2/1
6.00	1:21:56	33	8:40	164 164-165	1422	208 206-210	0/1
6.06	1:22:29	33	8:55	166 165-166	1480	208 206-210	2/1
6.13	1:23:03	33	8:56	166 165-166	1482	209 208-212	0/3
6.19	1:23:52	49 +15	13:05	165 161-166	2158	207 194-212	2/1
6.25	1:24:47	55 +12	14:37	158 150-161	2310	206 200-208	2/1
6.31	1:25:34	48 +13	12:46	148 143-151	1890	210 202-212	1/0
6.38	1:26:04	29	7:52	158 154-162	1243	213 210-214	7/0
6.41	1:26:37	33 +7	15:13	162 161-164	2465	193 98-214	4/0

Heart

146/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 179m, Range 32m, Flat prediction 1:02:42

Elevation Graph

Biggest Climbs (m)	Min/mi
23 20.3%	11:35
17 5.5%	12:39
15 8.3%	11:03
15 4.0%	9:05
11 7.5%	16:34
See your biggest climbs

Cadence

196 (222 max) Stride Length: 82cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	69.4	206	6.1	54:53	11:43
Walk	13.7	111	0.3	14:13	53:41
Still	0.4	-	-	24	-
Pause	16.5	-	-	17:07	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:37	52.12%	More
800m	4:24	8:50	49.45%	More
1km	5:32	8:55	51.10%	More
Mile	8:58	8:58	53.80%	More
5k	35:01	11:16	48.12%	More
5 miles	1:09:29	13:54	39.60%	More
10k	1:23:48	13:29	41.13%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:56	8:56	53.99
5km	29:41	9:33	56.77
5M	49:09	9:50	55.99
10km	1:01:54	9:58	55.67
10M	1:42:29	10:15	55.43
Half	2:16:27	10:25	54.40
20M	3:33:41	10:41	54.70
Mara	4:44:30	10:52	54.43

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