Tue 21st Mar 2023 at 6:34pm by beef
Run > Intervals
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Time
58:24
-
Miles 5.73
-
Min/mi 10:12
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Pacing
0%
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WAVA
50.65
-
Stride(cm)
96
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Cals
626
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Cadence
164
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BPM
121
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%MHR
75.5
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B/mi 1232
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Asc(m)
59
-
Hillscore
4
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Surface
Road
Notes & Comments
HH short ints 6 x 2:50mins/0.4mile
===
1) 1.99mi - 20:17(10:12/mi) 105/124bpm [1071b/mi] 227cal
2) 0.38mi - 2:50(7:34/mi) 115/132bpm [869b/mi] 35cal
3) 0.1mi - 2:01(19:41/mi) 129/134bpm [2539b/mi] 16cal
4) 0.39mi - 2:53(7:28/mi) 133/140bpm [994b/mi] 39cal
5) 0.11mi - 2:31(23:42/mi) 128/140bpm [3033b/mi] 18cal
6) 0.39mi - 2:48(7:08/mi) 134/139bpm [957b/mi] 38cal
7) 0.09mi - 2:07(23:56/mi) 135/139bpm [3231b/mi] 14cal
8) 0.4mi - 2:57(7:25/mi) 135/143bpm [1000b/mi] 39cal
9) 0.09mi - 2:36(27:54/mi) 140/146bpm [3905b/mi] 15cal
10) 0.4mi - 2:52(7:09/mi) 137/146bpm [980b/mi] 38cal
11) 0.08mi - 2:09(26:52/mi) 132/138bpm [3546b/mi] 14cal
12) 0.39mi - 2:54(7:22/mi) 137/140bpm [1010b/mi] 39cal
13) 0.93mi - 9:28(10:14/mi) 129/138bpm [1320b/mi] 94cal
===
1) 1.99mi - 20:17(10:12/mi) 105/124bpm [1071b/mi] 227cal
2) 0.38mi - 2:50(7:34/mi) 115/132bpm [869b/mi] 35cal
3) 0.1mi - 2:01(19:41/mi) 129/134bpm [2539b/mi] 16cal
4) 0.39mi - 2:53(7:28/mi) 133/140bpm [994b/mi] 39cal
5) 0.11mi - 2:31(23:42/mi) 128/140bpm [3033b/mi] 18cal
6) 0.39mi - 2:48(7:08/mi) 134/139bpm [957b/mi] 38cal
7) 0.09mi - 2:07(23:56/mi) 135/139bpm [3231b/mi] 14cal
8) 0.4mi - 2:57(7:25/mi) 135/143bpm [1000b/mi] 39cal
9) 0.09mi - 2:36(27:54/mi) 140/146bpm [3905b/mi] 15cal
10) 0.4mi - 2:52(7:09/mi) 137/146bpm [980b/mi] 38cal
11) 0.08mi - 2:09(26:52/mi) 132/138bpm [3546b/mi] 14cal
12) 0.39mi - 2:54(7:22/mi) 137/140bpm [1010b/mi] 39cal
13) 0.93mi - 9:28(10:14/mi) 129/138bpm [1320b/mi] 94cal
20:17 2:50 2:01 2:53 2:31 2:48 2:07 2:57 2:36 2:52 2:09 2:54 9:28
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 45 | 45 | 12:05 | 72 60-85 | 870 | 163 94-172 | 2/0 |
0.13 | 1:19 | 33 | 8:55 | 98 86-109 | 873 | 166 166-170 | 1/0 |
0.19 | 2:02 | 44 | 11:38 | 110 107-113 | 1280 | 168 164-170 | 2/0 |
0.25 | 2:39 | 37 | 9:47 | 114 108-116 | 1116 | 168 166-170 | 3/0 |
0.31 | 3:21 | 42 | 11:16 | 112 110-114 | 1262 | 170 164-178 | 2/0 |
0.38 | 3:58 | 36 | 9:42 | 110 109-111 | 1066 | 168 166-172 | 1/0 |
0.44 | 4:36 | 38 | 10:10 | 111 109-113 | 1128 | 169 168-170 | 2/0 |
0.50 | 5:10 | 34 | 9:05 | 106 100-110 | 962 | 167 166-168 | 1/0 |
0.56 | 5:44 | 34 | 9:12 | 108 107-109 | 993 | 168 166-170 | 2/0 |
0.63 | 6:19 | 34 | 9:08 | 110 107-113 | 1005 | 169 166-170 | 2/0 |
0.69 | 6:55 | 37 | 9:46 | 111 108-114 | 1085 | 168 166-170 | 1/0 |
0.75 | 7:38 | 43 | 11:25 | 102 100-107 | 1165 | 158 140-168 | 1/2 |
0.81 | 8:14 | 36 | 9:30 | 100 99-101 | 949 | 169 168-170 | 0/1 |
0.88 | 8:48 | 35 | 9:14 | 99 98-100 | 913 | 169 168-170 | 0/1 |
0.94 | 9:24 | 36 | 9:35 | 101 100-101 | 967 | 168 166-170 | 0/7 |
1.00 | 10:00 | 36 | 9:34 | 98 96-101 | 937 | 167 166-170 | 1/1 |
1.06 | 10:30 | 31 | 8:08 | 102 101-103 | 830 | 168 166-170 | 0/2 |
1.13 | 28:16 | 17:45 +17:29 | 4:44:07 | 88 64-102 | 25003 | 156 96-170 | 2/4 |
1.19 | 29:21 | 1:05 | 17:18 | 82 69-89 | 1418 | 167 162-170 | 0/2 |
1.25 | 29:59 | 38 | 10:09 | 96 90-103 | 975 | 167 164-170 | 2/0 |
1.31 | 30:41 | 43 | 11:21 | 109 103-117 | 1237 | 166 164-170 | 2/0 |
1.38 | 31:21 | 40 | 10:40 | 116 112-121 | 1237 | 166 166-170 | 2/0 |
1.44 | 31:57 | 36 | 9:31 | 121 118-122 | 1152 | 167 166-168 | 4/0 |
1.50 | 32:34 | 37 | 9:46 | 117 113-124 | 1143 | 168 168-170 | 1/0 |
1.56 | 33:10 | 37 | 9:44 | 113 111-115 | 1100 | 168 166-170 | 2/1 |
1.63 | 34:12 | 1:02 +25 | 16:34 | 94 78-110 | 1557 | 157 102-168 | 1/0 |
1.69 | 34:50 | 38 | 10:02 | 108 101-112 | 1083 | 166 166-168 | 1/0 |
1.75 | 35:26 | 36 | 9:41 | 115 112-117 | 1114 | 167 166-170 | 2/0 |
1.81 | 36:01 | 35 | 9:19 | 115 114-118 | 1072 | 166 164-168 | 3/0 |
1.88 | 36:35 | 34 | 9:03 | 116 112-119 | 1049 | 167 166-168 | 1/0 |
1.94 | 37:30 | 55 | 14:39 | 110 96-119 | 1611 | 161 128-168 | 1/0 |
2.00 | 40:35 | 3:05 +2:37 | 49:20 | 88 69-104 | 4342 | 151 66-180 | 1/1 |
2.06 | 41:20 | 45 | 11:56 | 91 83-97 | 1085 | 176 176-178 | 1/0 |
2.13 | 41:50 | 30 | 7:56 | 107 98-118 | 849 | 176 176-178 | 0/1 |
2.19 | 42:18 | 29 | 7:38 | 125 120-130 | 955 | 174 174-176 | 2/3 |
2.25 | 42:46 | 28 | 7:22 | 128 124-131 | 943 | 174 174-174 | 1/2 |
2.31 | 43:15 | 29 | 7:39 | 128 123-132 | 979 | 174 172-176 | 0/1 |
2.38 | 43:48 | 34 | 8:59 | 129 128-132 | 1160 | 162 120-176 | 1/1 |
2.44 | 44:46 | 58 | 15:22 | 128 126-131 | 1967 | 121 120-122 | 1/1 |
2.50 | 45:55 | 1:09 | 18:20 | 126 117-134 | 2309 | 143 88-190 | 1/0 |
2.56 | 46:20 | 26 | 6:52 | 129 125-130 | 886 | 181 178-190 | 1/1 |
2.63 | 46:47 | 27 | 7:11 | 133 130-136 | 955 | 179 178-180 | 1/0 |
2.69 | 47:15 | 28 | 7:25 | 134 131-138 | 994 | 176 176-176 | 0/2 |
2.75 | 47:45 | 30 | 7:57 | 137 134-138 | 1089 | 176 174-176 | 3/0 |
2.81 | 48:14 | 29 | 7:48 | 138 137-140 | 1077 | 175 174-176 | 2/2 |
2.88 | 48:54 | 40 | 10:35 | 132 119-140 | 1397 | 143 94-178 | 3/2 |
2.94 | 49:51 | 58 | 15:22 | 125 118-131 | 1920 | 121 108-124 | 1/1 |
3.00 | 51:21 | 1:29 | 23:45 | 130 127-134 | 3088 | 147 106-184 | 2/1 |
3.06 | 51:47 | 26 | 6:57 | 136 132-139 | 945 | 182 180-184 | 1/0 |
3.13 | 52:11 | 25 | 6:37 | 133 131-136 | 880 | 181 180-182 | 1/1 |
3.19 | 52:39 | 27 | 7:19 | 134 132-137 | 981 | 180 180-180 | 3/4 |
3.25 | 53:06 | 27 | 7:07 | 136 133-137 | 968 | 179 178-180 | 2/3 |
3.31 | 53:34 | 28 | 7:28 | 133 130-138 | 993 | 178 176-180 | 1/1 |
3.38 | 54:17 | 43 | 11:27 | 135 132-139 | 1547 | 149 96-178 | 1/2 |
3.44 | 55:28 | 1:11 | 19:02 | 136 133-139 | 2589 | 115 106-120 | 2/1 |
3.50 | 56:23 | 55 | 14:45 | 131 127-138 | 1931 | 174 104-184 | 1/1 |
3.56 | 56:51 | 27 | 7:17 | 134 131-136 | 977 | 183 182-186 | 2/0 |
3.63 | 57:17 | 27 | 7:07 | 136 134-138 | 968 | 181 178-186 | 2/2 |
3.69 | 57:45 | 28 | 7:24 | 139 135-142 | 1028 | 178 176-180 | 3/5 |
3.75 | 58:15 | 30 | 8:04 | 137 134-142 | 1105 | 177 176-180 | 2/0 |
3.81 | 58:43 | 28 | 7:33 | 134 127-138 | 1011 | 177 176-178 | 1/1 |
3.88 | 59:28 | 45 | 11:56 | 138 136-140 | 1646 | 143 114-176 | 1/0 |
3.94 | 1:01:29 | 2:00 | 32:08 | 141 138-145 | 4530 | 139 118-188 | 1/1 |
4.00 | 1:02:02 | 33 | 8:51 | 145 143-145 | 1284 | 186 184-188 | 1/1 |
4.06 | 1:02:26 | 24 | 6:29 | 141 137-145 | 914 | 183 182-184 | 1/1 |
4.13 | 1:02:50 | 24 | 6:22 | 134 132-136 | 854 | 181 180-182 | 1/2 |
4.19 | 1:03:17 | 27 | 7:14 | 136 134-138 | 984 | 179 178-180 | 1/2 |
4.25 | 1:03:46 | 29 | 7:42 | 132 129-134 | 1017 | 178 176-180 | 1/4 |
4.31 | 1:04:14 | 28 | 7:32 | 135 130-138 | 1017 | 179 176-180 | 1/1 |
4.38 | 1:05:12 | 57 | 15:20 | 131 125-137 | 2009 | 124 102-178 | 2/1 |
4.44 | 1:06:34 | 1:23 | 22:02 | 136 132-138 | 2996 | 136 84-188 | 2/2 |
4.50 | 1:07:09 | 34 | 9:08 | 137 134-139 | 1252 | 186 186-186 | 3/2 |
4.56 | 1:07:36 | 27 | 7:09 | 134 133-135 | 958 | 182 180-184 | 3/4 |
4.62 | 1:08:03 | 28 | 7:22 | 138 136-139 | 1016 | 180 178-184 | 3/3 |
4.69 | 1:08:32 | 29 | 7:38 | 135 131-139 | 1031 | 178 176-180 | 1/0 |
4.75 | 1:09:01 | 29 | 7:45 | 137 131-140 | 1062 | 179 178-180 | 1/1 |
4.81 | 1:09:30 | 29 | 7:45 | 136 132-140 | 1053 | 172 110-180 | 1/0 |
4.87 | 1:10:33 | 1:03 | 16:44 | 122 114-134 | 2041 | 106 90-118 | 1/0 |
4.94 | 1:13:58 | 3:25 +3:05 | 54:40 | 128 125-133 | 6997 | 148 74-172 | 1/2 |
5.00 | 1:15:05 | 1:07 | 17:54 | 129 126-132 | 2310 | 168 166-170 | 1/1 |
5.06 | 1:15:39 | 34 | 9:11 | 124 122-127 | 1138 | 173 168-184 | 0/1 |
5.12 | 1:16:17 | 38 | 10:05 | 125 124-126 | 1261 | 170 168-174 | 0/1 |
5.19 | 1:16:52 | 35 | 9:13 | 128 126-132 | 1179 | 170 168-172 | 1/1 |
5.25 | 1:17:25 | 33 | 8:47 | 131 127-133 | 1152 | 171 170-172 | 0/2 |
5.31 | 1:18:10 | 46 +6 | 12:09 | 133 129-137 | 1615 | 163 132-174 | 0/2 |
5.38 | 1:18:45 | 35 | 9:23 | 130 126-134 | 1220 | 173 172-174 | 1/2 |
5.44 | 1:19:16 | 31 | 8:17 | 131 128-135 | 1085 | 175 174-176 | 1/1 |
5.50 | 1:19:49 | 33 | 8:43 | 134 133-135 | 1168 | 173 172-174 | 2/3 |
5.56 | 1:20:24 | 35 | 9:22 | 131 127-134 | 1226 | 171 170-172 | 0/5 |
5.63 | 1:20:58 | 34 | 9:02 | 131 130-134 | 1184 | 173 172-174 | 1/2 |
5.69 | 1:21:29 | 31 | 8:12 | 130 128-131 | 1066 | 172 170-174 | 0/2 |
5.73 | 1:22:06 | 37 | 14:10 | 126 124-131 | 1784 | 135 86-170 | 0/1 |
Elevation
Asc 59m,
Range 24m, Flat prediction 57:53
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
22 1.7% | 10:47 |
17 1.6% | 10:04 |
See your biggest climbs |
Cadence
164 (190 max)
Stride Length: 96cm
Run: 86.1%
Walk: 13.9%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:11 | 9:11 | 50.29 |
5km | 30:31 | 9:49 | 51.57 |
5M | 50:33 | 10:07 | 50.85 |
10km | 1:03:38 | 10:14 | 50.53 |
10M | 1:45:23 | 10:32 | 50.52 |
Half | 2:20:18 | 10:43 | 49.87 |
20M | 3:39:43 | 10:59 | 50.46 |
Mara | 4:52:32 | 11:10 | 50.54 |
Bespoke Fields
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