Tue 21st Mar 2023 at 6:51pm by HappyG(rrr)

Run > Intervals

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Time
1:14:40
Miles
5.12
Min/mi
14:35
Pacing
0%
WAVA
33.52
Stride(cm)
67
Cals
757
Cadence
164
BPM
137
%MHR
70.8
B/mi
1992
Asc(m)
13
Surface
Road

Notes & Comments

3 comments

Intervals with club, but really not right for marathon training. Only about 100m diagonals x 4 x 4, then shuttle runs, maybe 50 m x 8. Did a bit of extra warm up and cool down otherwise would only have been 3 miles! Was a good session, and I think I did about right intensity, a bit hard in some, but no damage I don't think? Nice to see everyone including Norman, aged 85 or 86. Wow! And the rainbow LGBTQ saltire in the map of diagonals and perimeter looks cool! :-)

G

Split Summary
===
1) 1mi - 14:27(14:27/mi) 123/149bpm [1778b/mi] 150cal
2) 0.29mi - 9:12(31:59/mi) 118/154bpm [3775b/mi] 71cal
3) 0mi - 45(18:08:59/mi) 97/103bpm [105632b/mi] 2cal
4) 0.47mi - 3:50(8:11/mi) 157/173bpm [1285b/mi] 55cal
5) 0.01mi - 1:49(2:06:41/mi) 140/172bpm [17736b/mi] 23cal
6) 0.46mi - 3:46(8:07/mi) 161/175bpm [1307b/mi] 58cal
7) 0.01mi - 1:44(4:14:13/mi) 147/167bpm [37371b/mi] 23cal
8) 0.43mi - 3:29(8:06/mi) 157/175bpm [1273b/mi] 50cal
9) 0.04mi - 2:12(52:02/mi) 138/173bpm [7181b/mi] 22cal
10) 0.43mi - 3:24(7:54/mi) 154/170bpm [1216b/mi] 47cal
11) 0.03mi - 3:46(2:03:44/mi) 123/170bpm [15219b/mi] 23cal
12) 0mi - 14(12:55:52/mi) 102/103bpm [79138b/mi]
13) 0.31mi - 4:06(13:23/mi) 117/128bpm [1566b/mi] 18cal
14) 0.02mi - 2:59(2:02:26/mi) 112/125bpm [13713b/mi] 9cal
15) 1mi - 11:01(11:01/mi) 141/158bpm [1553b/mi] 125cal
16) 0.62mi - 7:56(12:51/mi) 135/154bpm [1734b/mi] 81cal

14:27 9:12 45 3:50 1:49 3:46 1:44 3:29 2:12 3:24 3:46 14 4:06 2:59 11:01 7:56

	Corrah
	HappyG(rrr) If you zoom in it to the intervals in the map it looks like a wee LGBTQ version of a Saltire! G
	Corrah So I see. Cool

Pin Map

0mi in 0

Pace

39%

23%

18%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	55	55	14:39	102 86-114	1495	167 160-176	0/0
0.13	1:30	35	9:17	116 105-127	1076	168 166-174	0/1
0.19	2:08	39	10:16	136 128-140	1396	170 166-178	1/1
0.25	2:42	34	9:02	139 137-142	1255	169 164-180	1/1
0.31	3:17	35	9:24	139 137-142	1306	168 166-170	0/1
0.38	3:48	31	8:17	137 135-139	1136	171 168-174	2/1
0.44	4:22	33	8:53	135 133-137	1200	172 160-176	2/3
0.50	4:53	32	8:28	141 138-144	1194	170 164-172	0/1
0.56	10:01	5:07	1:21:59	113 86-143	9265	162 100-182	0/0
0.63	10:39	38	10:02	114 99-128	1144	156 142-166	0/0
0.69	11:12	34	8:57	139 129-146	1243	160 156-166	2/0
0.75	11:47	35	9:19	147 145-149	1371	169 166-174	2/1
0.81	12:28	41	10:49	145 139-148	1569	166 152-172	2/0
0.88	13:04	36	9:38	137 134-138	1320	168 164-172	0/0
0.94	13:41	38	10:02	138 136-139	1384	165 164-166	1/1
1.00	14:28	46	12:23	131 126-135	1622	154 94-164	1/0
1.06	14:57	29	7:42	144 138-148	1109	166 162-170	1/1
1.13	15:30	33	8:52	152 150-154	1348	163 158-168	1/1
1.19	16:10	40	10:47	147 146-150	1586	158 154-164	2/1
1.25	16:53	43	11:28	140 137-144	1606	162 160-164	0/0
1.31	24:24	7:31	2:00:09	109 90-136	13097	144 90-194	0/0
1.38	25:05	40	10:48	136 123-153	1469	176 164-190	2/1
1.44	25:37	32	8:38	155 154-155	1338	175 168-190	0/0
1.50	26:06	29	7:50	162 156-166	1269	176 162-188	1/0
1.56	26:34	28	7:30	168 165-170	1259	176 164-194	1/2
1.63	27:09	34	9:10	167 163-169	1530	168 158-190	1/1
1.69	27:34	25	6:44	162 160-163	1090	180 160-224	2/2
1.75	28:07	33	8:46	168 161-173	1472	180 154-216	3/2
1.81	30:11	2:05	33:14	143 124-172	4753	158 122-184	0/2
1.88	30:50	38	10:16	153 149-156	1570	171 162-182	1/1
1.94	31:18	28	7:28	152 148-156	1134	180 162-212	3/1
2.00	31:50	32	8:39	162 159-164	1400	164 152-194	1/1
2.06	32:13	23	6:08	166 165-169	1018	186 156-202	1/1
2.13	32:49	35	9:24	171 167-174	1607	172 156-206	1/2
2.19	33:13	25	6:34	167 165-169	1098	184 158-200	1/2
2.25	35:39	2:26	38:53	150 120-172	5833	142 104-200	1/1
2.31	36:03	24	6:21	130 122-137	825	181 164-194	0/0
2.38	36:40	38	10:00	148 138-155	1480	165 160-204	2/0
2.44	37:07	26	6:58	163 157-170	1136	186 150-208	1/3
2.50	37:37	31	8:15	168 166-170	1386	176 156-208	1/1
2.56	38:11	34	9:02	171 168-174	1544	166 156-202	1/2
2.63	38:44	32	8:38	164 160-171	1417	166 154-200	4/2
2.69	39:20	36	9:33	168 161-172	1605	165 98-198	1/2
2.75	41:18	1:59	31:39	133 110-168	4210	149 96-202	2/1
2.81	41:58	40	10:40	132 127-138	1408	168 156-192	0/2
2.88	42:26	27	7:16	149 139-159	1083	179 160-194	1/0
2.94	43:02	36	9:41	164 161-167	1588	163 154-194	1/1
3.00	43:24	22	5:56	164 162-167	974	185 160-196	3/1
3.06	44:02	38	10:10	167 164-170	1699	159 154-162	2/3
3.13	44:25	23	6:08	164 162-167	1006	183 160-200	0/1
3.19	48:20	3:55	1:02:36	132 100-170	8264	124 88-156	1/1
3.25	49:35	1:15	20:03	109 100-117	2185	187 170-230	1/1
3.31	50:12	37	9:46	117 113-121	1143	157 100-190	1/1
3.38	50:59	47	12:37	120 114-124	1514	176 98-218	2/2
3.44	51:58	59	15:46	124 121-128	1955	180 90-210	2/2
3.50	55:05	3:07	49:56	115 103-124	5742	123 80-224	2/2
3.56	56:15	1:09	18:30	127 113-139	2349	182 152-232	1/1
3.63	57:02	47	12:38	134 129-140	1693	189 156-224	2/1
3.69	58:58	1:56	30:56	121 105-137	3743	139 88-214	1/1
3.75	59:39	41	10:55	124 110-137	1354	156 150-160	1/1
3.81	1:00:20	41	10:56	141 138-143	1543	158 156-162	1/1
3.88	1:01:03	42	11:17	144 142-146	1625	161 160-164	1/1
3.94	1:01:38	35	9:20	148 144-149	1381	160 156-162	3/2
4.00	1:02:11	33	8:52	149 148-150	1321	158 156-160	1/1
4.06	1:02:45	34	9:01	149 148-151	1344	160 156-162	2/1
4.13	1:03:18	33	8:49	150 149-151	1322	161 158-162	2/1
4.19	1:03:51	33	8:46	149 147-150	1306	161 158-162	0/3
4.25	1:04:25	34	9:11	153 151-154	1404	162 162-164	0/1
4.31	1:04:57	33	8:40	156 154-158	1353	160 158-162	2/1
4.38	1:05:32	35	9:15	154 152-156	1423	159 158-162	3/1
4.44	1:06:08	36	9:33	151 150-152	1442	162 158-164	1/1
4.50	1:06:41	33	8:54	152 151-154	1353	162 160-162	1/5
4.56	1:07:16	34	9:08	152 151-154	1388	160 158-162	2/1
4.62	1:07:52	37	9:49	150 148-153	1473	162 162-162	1/1
4.69	1:08:32	39	10:30	148 146-149	1555	159 156-162	1/1
4.75	1:09:08	37	9:47	144 143-146	1410	157 156-160	2/1
4.81	1:09:44	36	9:29	143 142-146	1357	160 158-164	1/1
4.87	1:10:21	37	9:44	145 142-148	1412	163 158-166	1/2
4.94	1:10:57	36	9:37	143 142-143	1375	161 160-164	0/2
5.00	1:11:45	49	13:01	141 136-143	1834	157 112-166	1/1
5.06	1:13:46	2:01	32:13	114 99-133	3673	149 106-162	1/1
5.12	1:14:41	55	14:55	133 128-137	1984	144 108-164	1/1

Heart

137/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 13m, Range 7m, Flat prediction 1:14:40

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

164 (232 max) Stride Length: 67cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	68.5	168	5	51:10	10:13
Walk	6.0	101	0.1	4:30	38:18
Still	25.4	-	-	19:00	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:28	45.40%	More
800m	4:26	8:55	44.86%	More
1km	5:34	8:57	46.53%	More
Mile	9:16	9:16	47.46%	More
5k	40:17	12:58	37.16%	More
5 miles	1:11:42	14:20	34.03%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:44	11:44	37.47
5km	42:24	13:39	35.30
5M	1:12:41	14:32	33.57
10km	1:32:59	14:58	32.78
10M	2:39:24	15:56	31.63
Half	3:36:27	16:31	30.59
20M	5:49:34	17:29	30.01
Mara	7:54:39	18:07	29.47

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