Tue 21st Mar 2023 at 6:35pm by PCleasby
Run > Intervals
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Time
26:56
-
Miles 3.57
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Min/mi 7:33
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Pacing
89%
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WAVA
63.07
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Stride(cm)
124
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Cals
402
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Watts
425
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Cadence
172
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BPM
147
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%MHR
76.6
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B/mi 1109
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Asc(m)
35
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Surface
Road
Notes & Comments
Split Summary
===
1) 0.28mi - 2:00(7:06/mi) 139/156bpm [988b/mi] 28cal 472/569W
2) 0.24mi - 2:01(8:29/mi) 138/153bpm [1171b/mi] 28cal 363/470W
3) 0.29mi - 2:01(7:01/mi) 152/158bpm [1065b/mi] 32cal 473/541W
4) 0.24mi - 2:01(8:33/mi) 138/155bpm [1179b/mi] 28cal 367/431W
5) 0.3mi - 2:00(6:45/mi) 153/160bpm [1032b/mi] 32cal 473/540W
6) 0.24mi - 2:01(8:28/mi) 144/160bpm [1220b/mi] 29cal 385/463W
7) 0.3mi - 2:01(6:49/mi) 154/158bpm [1050b/mi] 32cal 472/557W
8) 0.24mi - 2:01(8:22/mi) 143/156bpm [1197b/mi] 29cal 383/444W
9) 0.3mi - 2:01(6:40/mi) 155/159bpm [1033b/mi] 32cal 470/538W
10) 0.24mi - 2:00(8:32/mi) 145/158bpm [1237b/mi] 29cal 392/463W
11) 0.31mi - 2:01(6:23/mi) 159/163bpm [1014b/mi] 33cal 484/561W
12) 0.6mi - 4:48(7:57/mi) 147/161bpm [1170b/mi] 70cal 402/492W
===
1) 0.28mi - 2:00(7:06/mi) 139/156bpm [988b/mi] 28cal 472/569W
2) 0.24mi - 2:01(8:29/mi) 138/153bpm [1171b/mi] 28cal 363/470W
3) 0.29mi - 2:01(7:01/mi) 152/158bpm [1065b/mi] 32cal 473/541W
4) 0.24mi - 2:01(8:33/mi) 138/155bpm [1179b/mi] 28cal 367/431W
5) 0.3mi - 2:00(6:45/mi) 153/160bpm [1032b/mi] 32cal 473/540W
6) 0.24mi - 2:01(8:28/mi) 144/160bpm [1220b/mi] 29cal 385/463W
7) 0.3mi - 2:01(6:49/mi) 154/158bpm [1050b/mi] 32cal 472/557W
8) 0.24mi - 2:01(8:22/mi) 143/156bpm [1197b/mi] 29cal 383/444W
9) 0.3mi - 2:01(6:40/mi) 155/159bpm [1033b/mi] 32cal 470/538W
10) 0.24mi - 2:00(8:32/mi) 145/158bpm [1237b/mi] 29cal 392/463W
11) 0.31mi - 2:01(6:23/mi) 159/163bpm [1014b/mi] 33cal 484/561W
12) 0.6mi - 4:48(7:57/mi) 147/161bpm [1170b/mi] 70cal 402/492W
2:00 2:01 2:01 2:01 2:00 2:01 2:01 2:01 2:01 2:00 2:01 4:48
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Power Watts Watts | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|---|
0.06 | 26 | 26 | 7:04 | 111 87-130 | 784 | 174 60-184 | 401 19-501 | 6/6 |
0.13 | 52 | 26 | 6:52 | 135 128-140 | 928 | 182 178-184 | 527 486-569 | 7/6 |
0.19 | 1:19 | 27 | 7:08 | 149 141-154 | 1062 | 180 178-180 | 482 467-522 | 6/3 |
0.25 | 1:45 | 26 | 7:04 | 155 153-156 | 1094 | 177 176-178 | 494 453-519 | 7/5 |
0.31 | 2:15 | 30 | 7:59 | 152 149-154 | 1213 | 170 162-176 | 425 349-470 | 3/4 |
0.38 | 2:48 | 33 | 8:44 | 144 140-148 | 1259 | 166 164-168 | 360 343-375 | 2/3 |
0.44 | 3:20 | 32 | 8:30 | 135 123-140 | 1148 | 168 166-168 | 353 341-364 | 2/2 |
0.50 | 3:51 | 31 | 8:17 | 129 122-134 | 1069 | 168 168-170 | 353 346-365 | 2/3 |
0.56 | 4:19 | 28 | 7:21 | 137 132-145 | 1008 | 173 168-178 | 392 348-429 | 3/5 |
0.63 | 4:45 | 26 | 6:57 | 150 146-154 | 1044 | 179 178-180 | 464 427-497 | 10/4 |
0.69 | 5:11 | 27 | 7:05 | 155 154-156 | 1098 | 176 176-178 | 516 488-541 | 5/4 |
0.75 | 5:37 | 26 | 6:56 | 157 155-158 | 1089 | 176 176-176 | 497 481-507 | 4/4 |
0.81 | 6:04 | 26 | 6:59 | 155 154-158 | 1084 | 176 174-180 | 457 423-483 | 2/5 |
0.88 | 6:36 | 33 | 8:44 | 148 144-154 | 1293 | 167 166-172 | 378 348-431 | 3/5 |
0.94 | 7:09 | 33 | 8:43 | 139 129-143 | 1211 | 166 164-166 | 367 361-384 | 2/3 |
1.00 | 7:40 | 31 | 8:20 | 130 122-133 | 1084 | 168 166-168 | 353 346-360 | 2/3 |
1.06 | 8:11 | 30 | 8:05 | 134 131-139 | 1082 | 169 166-176 | 374 350-399 | 2/3 |
1.13 | 8:36 | 26 | 6:54 | 146 139-151 | 1009 | 176 174-178 | 451 397-503 | 9/8 |
1.19 | 9:02 | 26 | 6:52 | 155 151-158 | 1065 | 178 176-178 | 499 468-540 | 5/4 |
1.25 | 9:28 | 25 | 6:48 | 158 157-159 | 1073 | 179 178-180 | 496 469-510 | 7/6 |
1.31 | 9:52 | 24 | 6:29 | 159 158-160 | 1030 | 179 178-180 | 478 462-505 | 3/4 |
1.38 | 10:20 | 28 | 7:34 | 158 155-160 | 1195 | 172 164-178 | 445 379-474 | 4/5 |
1.44 | 10:54 | 33 | 8:52 | 149 144-154 | 1322 | 165 164-166 | 373 365-384 | 3/5 |
1.50 | 11:24 | 30 | 8:07 | 141 137-144 | 1144 | 167 166-168 | 367 360-373 | 2/3 |
1.56 | 11:55 | 31 | 8:18 | 137 126-139 | 1138 | 168 168-168 | 384 365-410 | 3/3 |
1.63 | 12:22 | 27 | 7:11 | 140 125-151 | 1005 | 175 168-178 | 426 395-474 | 6/6 |
1.69 | 12:48 | 26 | 6:59 | 154 151-156 | 1074 | 176 174-178 | 514 483-557 | 4/3 |
1.75 | 13:14 | 26 | 6:55 | 157 155-158 | 1086 | 177 176-178 | 480 460-507 | 8/6 |
1.81 | 13:39 | 25 | 6:36 | 156 154-158 | 1030 | 176 174-178 | 480 464-498 | 6/5 |
1.88 | 14:04 | 26 | 6:48 | 156 155-157 | 1061 | 175 174-178 | 445 423-462 | 3/3 |
1.94 | 14:38 | 33 | 8:50 | 151 145-156 | 1334 | 166 162-176 | 394 361-444 | 2/4 |
2.00 | 15:09 | 32 | 8:26 | 139 126-145 | 1173 | 167 166-168 | 360 350-372 | 4/4 |
2.06 | 15:40 | 31 | 8:09 | 139 132-141 | 1133 | 168 166-170 | 375 351-399 | 2/3 |
2.13 | 16:10 | 30 | 7:59 | 142 139-145 | 1132 | 170 168-176 | 406 391-425 | 5/5 |
2.19 | 16:35 | 25 | 6:46 | 149 145-154 | 1008 | 177 176-178 | 479 418-538 | 8/7 |
2.25 | 17:01 | 26 | 6:50 | 156 154-159 | 1066 | 177 176-178 | 478 451-514 | 7/5 |
2.31 | 17:25 | 25 | 6:35 | 158 156-159 | 1040 | 177 176-178 | 495 457-529 | 3/4 |
2.38 | 17:51 | 25 | 6:44 | 157 156-158 | 1057 | 176 176-178 | 457 445-463 | 4/4 |
2.44 | 18:20 | 29 | 7:47 | 157 155-158 | 1221 | 171 160-178 | 421 317-463 | 4/6 |
2.50 | 18:52 | 32 | 8:34 | 148 143-154 | 1268 | 165 162-168 | 369 353-388 | 3/2 |
2.56 | 19:22 | 30 | 8:03 | 137 126-144 | 1102 | 167 166-168 | 380 371-407 | 2/2 |
2.63 | 19:54 | 31 | 8:24 | 143 141-144 | 1201 | 168 168-170 | 417 408-426 | 5/6 |
2.69 | 20:20 | 26 | 7:01 | 147 144-151 | 1031 | 175 170-182 | 437 405-501 | 4/3 |
2.75 | 20:44 | 24 | 6:21 | 156 151-159 | 990 | 182 180-184 | 501 480-523 | 10/5 |
2.81 | 21:07 | 24 | 6:21 | 161 158-163 | 1021 | 181 178-182 | 529 472-561 | 6/7 |
2.88 | 21:32 | 24 | 6:26 | 162 161-163 | 1043 | 179 178-180 | 476 455-494 | 4/5 |
2.94 | 21:55 | 24 | 6:21 | 161 160-163 | 1022 | 180 178-180 | 453 439-468 | 3/2 |
3.00 | 22:22 | 27 | 7:13 | 160 158-162 | 1155 | 173 164-180 | 456 403-492 | 3/3 |
3.06 | 22:53 | 30 | 8:07 | 153 149-160 | 1242 | 167 166-168 | 393 381-411 | 3/5 |
3.13 | 23:24 | 31 | 8:11 | 148 142-151 | 1211 | 167 166-170 | 418 390-431 | 6/4 |
3.19 | 23:54 | 31 | 8:10 | 146 140-149 | 1193 | 168 168-170 | 423 411-447 | 3/3 |
3.25 | 24:25 | 31 | 8:09 | 148 146-150 | 1207 | 169 168-170 | 423 406-448 | 4/1 |
3.31 | 24:55 | 30 | 8:01 | 146 145-148 | 1169 | 168 168-170 | 420 397-430 | 4/2 |
3.38 | 25:25 | 30 | 7:54 | 145 140-147 | 1146 | 168 168-168 | 381 374-390 | 2/4 |
3.44 | 25:54 | 30 | 7:53 | 141 140-142 | 1112 | 169 168-170 | 372 368-375 | 3/3 |
3.50 | 26:24 | 30 | 7:52 | 141 141-142 | 1110 | 170 168-170 | 370 357-385 | 4/4 |
3.56 | 26:52 | 29 | 7:39 | 144 142-147 | 1101 | 170 168-172 | 385 377-393 | 2/3 |
3.57 | 26:56 | 4 | 8:47 | 143 142-143 | 1257 | 166 164-168 | 394 382-408 | 0/0 |
Heart
147/163max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 35m,
Range 9m, Flat prediction 26:56
Elevation Graph
No climbs of at least 10 metres detected.
Power
425W (569 max)
Power Graph
Power Bands
Cadence
172 (184 max)
Stride Length: 124cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.9 | 172 | 3.6 | 26:55 | 7:33 |
Walk | 0.1 | 62 | 0 | 1 | 15:52 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:56 | 6:56 | 62.41 |
5km | 23:13 | 7:28 | 63.43 |
5M | 38:35 | 7:43 | 62.17 |
10km | 48:40 | 7:50 | 61.57 |
10M | 1:20:51 | 8:05 | 61.27 |
Half | 1:47:52 | 8:14 | 60.30 |
20M | 2:49:26 | 8:28 | 60.83 |
Mara | 3:46:01 | 8:38 | 60.81 |
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