Tue 28th Mar 2023 at 7:02pm by adysmith
Run > Intervals
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Time
33:05
-
Miles 4.14
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Min/mi 7:59
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Pacing
88%
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WAVA
63.42
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Stride(cm)
111
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Cals
352
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Cadence
182
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BPM
151
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%MHR
83.8
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B/mi 1206
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Asc(m)
212
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Hillscore
16
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Surface
Road
Notes & Comments
Split Summary
===
1) 1mi - 7:22(7:22/mi) 141/156bpm [1039b/mi] 73cal 8.14/10.92mph
2) 1mi - 8:08(8:08/mi) 157/167bpm [1278b/mi] 89cal 7.37/8.35mph
3) 1mi - 8:27(8:27/mi) 156/164bpm [1319b/mi] 92cal 7.1/8.29mph
4) 1mi - 7:56(7:56/mi) 157/165bpm [1245b/mi] 86cal 7.56/8.79mph
5) 0.14mi - 1:11(8:22/mi) 156/165bpm [1306b/mi] 12cal 7.16/6.87mph
===
1) 1mi - 7:22(7:22/mi) 141/156bpm [1039b/mi] 73cal 8.14/10.92mph
2) 1mi - 8:08(8:08/mi) 157/167bpm [1278b/mi] 89cal 7.37/8.35mph
3) 1mi - 8:27(8:27/mi) 156/164bpm [1319b/mi] 92cal 7.1/8.29mph
4) 1mi - 7:56(7:56/mi) 157/165bpm [1245b/mi] 86cal 7.56/8.79mph
5) 0.14mi - 1:11(8:22/mi) 156/165bpm [1306b/mi] 12cal 7.16/6.87mph
7:22 8:08 8:27 7:56 1:11
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 24 | 24 | 6:28 | 102 74-131 | 660 | 185 122-196 | 0/3 |
0.13 | 49 | 25 | 6:40 | 134 128-138 | 892 | 192 190-194 | 0/3 |
0.19 | 1:18 | 28 | 7:35 | 141 137-145 | 1069 | 190 188-194 | 0/1 |
0.25 | 1:48 | 31 | 8:10 | 140 139-141 | 1143 | 186 186-186 | 0/1 |
0.31 | 2:15 | 27 | 7:11 | 138 137-139 | 992 | 187 184-188 | 2/2 |
0.38 | 2:39 | 24 | 6:24 | 138 138-139 | 883 | 189 188-190 | 3/0 |
0.44 | 3:03 | 24 | 6:20 | 140 138-141 | 887 | 190 190-190 | 7/0 |
0.50 | 3:29 | 26 | 6:52 | 139 138-141 | 955 | 188 186-190 | 0/13 |
0.56 | 3:54 | 26 | 6:48 | 141 140-143 | 960 | 189 188-190 | 0/5 |
0.63 | 4:26 | 32 | 8:24 | 147 141-153 | 1235 | 177 172-188 | 2/3 |
0.69 | 5:00 | 34 | 9:00 | 146 144-148 | 1314 | 174 172-176 | 3/2 |
0.75 | 5:33 | 33 | 8:54 | 146 145-147 | 1300 | 175 174-176 | 2/1 |
0.81 | 5:59 | 26 | 6:56 | 146 145-147 | 1011 | 186 184-190 | 2/0 |
0.88 | 6:27 | 28 | 7:25 | 152 148-156 | 1128 | 185 184-186 | 2/5 |
0.94 | 6:55 | 28 | 7:30 | 154 154-154 | 1156 | 183 182-184 | 0/9 |
1.00 | 7:23 | 28 | 7:31 | 150 148-151 | 1128 | 182 180-184 | 4/9 |
1.06 | 7:50 | 27 | 7:14 | 150 148-152 | 1084 | 187 186-188 | 7/2 |
1.13 | 8:17 | 27 | 7:08 | 153 153-154 | 1091 | 189 188-190 | 2/1 |
1.19 | 8:47 | 30 | 7:54 | 155 152-160 | 1225 | 183 180-188 | 0/10 |
1.25 | 9:16 | 30 | 7:55 | 160 159-161 | 1266 | 184 182-186 | 0/8 |
1.31 | 9:53 | 36 | 9:44 | 161 159-162 | 1567 | 173 168-180 | 5/0 |
1.38 | 10:30 | 37 | 9:55 | 155 153-158 | 1537 | 173 172-174 | 17/0 |
1.44 | 11:06 | 36 | 9:37 | 149 147-151 | 1433 | 176 172-182 | 3/4 |
1.50 | 11:36 | 30 | 8:07 | 155 149-158 | 1259 | 183 180-186 | 2/2 |
1.56 | 12:05 | 28 | 7:34 | 159 158-159 | 1203 | 185 182-186 | 5/0 |
1.63 | 12:35 | 30 | 7:55 | 160 159-161 | 1267 | 184 184-184 | 3/1 |
1.69 | 13:08 | 33 | 8:53 | 160 159-161 | 1421 | 180 180-182 | 4/0 |
1.75 | 13:40 | 32 | 8:30 | 161 160-162 | 1368 | 181 180-184 | 1/0 |
1.81 | 14:10 | 31 | 8:10 | 162 161-163 | 1324 | 181 180-182 | 9/0 |
1.88 | 14:37 | 27 | 7:12 | 160 159-161 | 1152 | 183 180-186 | 3/4 |
1.94 | 15:02 | 25 | 6:33 | 158 157-159 | 1034 | 187 186-188 | 6/0 |
2.00 | 15:32 | 30 | 7:54 | 158 149-167 | 1248 | 176 172-186 | 3/3 |
2.06 | 16:03 | 32 | 8:31 | 146 145-148 | 1245 | 177 176-178 | 0/8 |
2.13 | 16:36 | 33 | 8:41 | 142 141-143 | 1233 | 178 174-182 | 0/2 |
2.19 | 17:04 | 28 | 7:29 | 148 145-151 | 1107 | 183 182-184 | 0/5 |
2.25 | 17:38 | 34 | 9:00 | 156 153-159 | 1405 | 181 178-184 | 1/1 |
2.31 | 18:14 | 36 | 9:31 | 160 160-161 | 1523 | 179 178-180 | 3/3 |
2.38 | 18:48 | 34 | 9:08 | 162 161-163 | 1480 | 179 176-182 | 8/1 |
2.44 | 19:23 | 35 | 9:28 | 163 163-163 | 1543 | 181 180-182 | 11/0 |
2.50 | 19:57 | 34 | 9:07 | 163 163-163 | 1485 | 181 180-184 | 6/0 |
2.56 | 20:27 | 29 | 7:50 | 163 163-164 | 1276 | 184 182-184 | 2/0 |
2.63 | 21:05 | 38 | 10:03 | 159 153-164 | 1598 | 176 170-184 | 5/1 |
2.69 | 21:35 | 30 | 8:06 | 150 146-153 | 1214 | 178 176-180 | 0/9 |
2.75 | 22:05 | 30 | 8:03 | 146 145-148 | 1176 | 177 176-178 | 9/3 |
2.81 | 22:32 | 27 | 7:11 | 150 147-153 | 1077 | 184 182-186 | 0/14 |
2.88 | 23:05 | 33 | 8:49 | 158 155-160 | 1393 | 182 182-184 | 2/1 |
2.94 | 23:33 | 28 | 7:31 | 162 162-163 | 1219 | 186 184-188 | 0/2 |
3.00 | 23:59 | 25 | 6:45 | 162 161-163 | 1092 | 186 184-188 | 2/3 |
3.06 | 24:26 | 28 | 7:22 | 161 160-161 | 1187 | 186 186-188 | 7/1 |
3.13 | 24:53 | 26 | 7:01 | 162 161-163 | 1136 | 186 184-188 | 6/0 |
3.19 | 25:20 | 27 | 7:20 | 161 160-162 | 1179 | 190 188-192 | 6/13 |
3.25 | 25:45 | 25 | 6:37 | 157 155-158 | 1039 | 188 188-188 | 3/17 |
3.31 | 26:09 | 24 | 6:31 | 154 153-155 | 1005 | 190 188-190 | 0/11 |
3.38 | 26:39 | 30 | 7:56 | 150 148-153 | 1190 | 178 176-180 | 3/8 |
3.44 | 27:07 | 28 | 7:27 | 148 147-148 | 1103 | 178 178-178 | 1/3 |
3.50 | 27:40 | 33 | 8:41 | 149 148-151 | 1294 | 179 176-182 | 7/5 |
3.56 | 28:08 | 29 | 7:41 | 154 151-156 | 1184 | 183 180-186 | 3/1 |
3.63 | 28:36 | 28 | 7:23 | 157 156-158 | 1160 | 180 178-182 | 3/4 |
3.69 | 29:05 | 29 | 7:44 | 156 153-158 | 1207 | 181 180-182 | 3/3 |
3.75 | 29:35 | 30 | 7:58 | 158 158-158 | 1259 | 180 180-182 | 2/2 |
3.81 | 30:08 | 33 | 8:53 | 158 158-159 | 1404 | 180 178-180 | 2/3 |
3.88 | 30:46 | 38 | 10:02 | 160 158-161 | 1605 | 177 176-178 | 5/5 |
3.94 | 31:20 | 34 | 9:08 | 161 160-162 | 1470 | 176 174-178 | 18/0 |
4.00 | 31:55 | 34 | 9:11 | 164 163-165 | 1507 | 179 178-180 | 4/1 |
4.06 | 32:27 | 32 | 8:35 | 161 156-164 | 1381 | 175 174-176 | 0/5 |
4.13 | 32:58 | 31 | 8:14 | 150 147-156 | 1236 | 177 174-178 | 0/3 |
4.14 | 33:06 | 8 | 8:34 | 147 147-147 | 1259 | 176 176-176 | 0/0 |
Heart
151/167max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 212m,
Range 72m, Flat prediction 32:00
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
37 5.9% | 8:40 |
36 7.2% | 8:57 |
27 8.8% | 9:25 |
27 13.1% | 8:22 |
19 7.0% | 7:08 |
11 6.8% | 8:08 |
See your biggest climbs |
Cadence
182 (196 max)
Stride Length: 111cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.9 | 182 | 4.1 | 33:04 | 7:59 |
Walk | 0.1 | 123 | 0 | 2 | 33:57 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:20 | 7:20 | 62.45 |
5km | 24:24 | 7:51 | 63.94 |
5M | 40:25 | 8:05 | 63.04 |
10km | 50:53 | 8:11 | 62.62 |
10M | 1:24:15 | 8:26 | 62.61 |
Half | 1:52:11 | 8:34 | 61.78 |
20M | 2:55:40 | 8:47 | 62.52 |
Mara | 3:53:53 | 8:56 | 62.62 |
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