Tue 9th May 2023 at 6:18pm by Mart001

Run > Intervals

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Time
59:45
Miles
7.02
Min/mi
8:31
WAVA
60.18
Cals
740
Cadence
164
BPM
156
%MHR
91
B/mi
1324
Asc(m)
47
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 5:15(5:15/km) 131/144bpm [687b/km] 57cal 11.44/11.89kmph
2) 0.81km - 4:26(5:27/km) 147/161bpm [801b/km] 55cal 11.02/11.89kmph
3) 0.69km - 3:00(4:20/km) 153/160bpm [664b/km] 39cal 13.83/14.95kmph
4) 0.31km - 2:00(6:24/km) 155/160bpm [992b/km] 26cal 9.38/14.18kmph
5) 0.72km - 3:00(4:11/km) 158/165bpm [661b/km] 40cal 14.35/14.61kmph
6) 0.31km - 2:00(6:27/km) 166/170bpm [1071b/km] 27cal 9.3/14.34kmph
7) 0.68km - 3:00(4:24/km) 163/171bpm [718b/km] 41cal 13.63/13.91kmph
8) 0.28km - 2:00(7:14/km) 163/168bpm [1179b/km] 27cal 8.3/13.77kmph
9) 0.68km - 3:00(4:26/km) 170/172bpm [754b/km] 43cal 13.53/14.48kmph
10) 0.33km - 2:00(6:09/km) 171/178bpm [1051b/km] 29cal 9.76/12.8kmph
11) 0.7km - 3:00(4:17/km) 180/186bpm [771b/km] 46cal 14.01/15.02kmph
12) 0.28km - 2:00(7:03/km) 166/179bpm [1171b/km] 27cal 8.5/14.18kmph
13) 0.71km - 3:00(4:15/km) 173/179bpm [736b/km] 44cal 14.1/15.32kmph
14) 0.27km - 2:00(7:30/km) 159/169bpm [1192b/km] 26cal 8.01/14.51kmph
15) 0.69km - 3:00(4:23/km) 161/165bpm [705b/km] 40cal 13.7/14.95kmph
16) 0.26km - 2:00(7:47/km) 157/164bpm [1221b/km] 25cal 7.71/14.18kmph
17) 0.76km - 3:00(3:57/km) 163/169bpm [643b/km] 40cal 15.21/15.69kmph
18) 0.13km - 2:00(15:53/km) 147/167bpm [2335b/km] 17cal 3.78/15.25kmph
19) 1km - 6:15(6:15/km) 142/160bpm [886b/km] 44cal 9.61/15.62kmph
20) 0.72km - 3:50(5:22/km) 156/163bpm [837b/km] 47cal 11.19/11.56kmph

5:15 4:26 3:00 2:00 3:00 2:00 3:00 2:00 3:00 2:00 3:00 2:00 3:00 2:00 3:00 2:00 3:00 2:00 6:15 3:50

Pace

14%

13%

25%

27%

21%

Splits

#	Time	Split	Miles	Mins/mi	HR bpm	Beats/mi	Cadence rpm	Ascent mtrs
1	34	34	0.06	9:02	103 71-127	931	159 110-166	1/0
2	1:05	31	0.13	8:22	130 126-133	1089	164 160-170	3/0
3	1:37	31	0.19	8:23	132 128-136	1108	165 160-170	4/0
4	2:09	32	0.25	8:37	134 132-135	1154	166 164-168	1/1
5	2:40	31	0.31	8:20	130 126-133	1083	166 162-168	1/1
6	3:12	32	0.38	8:28	135 127-138	1144	163 158-166	0/1
7	3:44	32	0.44	8:26	137 136-140	1154	167 164-170	0/1
8	4:15	31	0.50	8:20	136 133-138	1132	165 160-168	2/1
9	4:46	31	0.56	8:15	140 137-142	1154	168 166-168	0/1
10	5:16	31	0.63	8:11	141 138-144	1154	167 164-172	3/1
11	5:51	35	0.69	9:20	140 138-142	1307	165 156-170	1/1
12	6:24	32	0.75	8:36	141 138-145	1212	162 158-166	1/1
13	6:55	31	0.81	8:17	147 143-150	1217	167 160-170	0/2
14	7:26	31	0.88	8:17	148 144-152	1226	164 160-166	2/1
15	7:59	33	0.94	8:45	151 149-154	1321	164 154-170	1/2
16	8:30	31	1.00	8:21	152 147-155	1268	166 160-170	1/1
17	9:04	34	1.06	9:08	151 145-156	1379	160 148-166	0/2
18	11:36	2:32 +2:02	1.13	40:33	147 120-160	5961	159 114-174	1/1
19	12:07	30	1.19	8:07	139 123-151	1128	166 162-170	1/2
20	12:34	28	1.25	7:20	155 153-157	1138	169 166-170	1/2
21	13:00	26	1.31	6:52	156 154-158	1072	170 170-172	1/3
22	13:26	26	1.38	7:01	157 155-158	1100	169 168-170	2/0
23	13:52	26	1.44	6:54	157 155-160	1083	170 168-174	1/0
24	14:18	26	1.50	6:56	154 152-156	1068	168 168-170	1/3
25	14:47	29	1.56	7:39	155 153-157	1185	169 168-170	2/0
26	15:34	48	1.63	12:40	153 148-160	1939	136 84-164	0/0
27	16:08	34	1.69	9:04	158 155-160	1433	163 160-170	0/2
28	16:42	34	1.75	9:04	157 153-160	1424	166 162-170	1/0
29	17:05	23	1.81	6:06	153 151-157	933	170 166-172	1/1
30	17:30	25	1.88	6:38	156 154-157	1034	171 170-172	0/2
31	17:56	26	1.94	6:53	157 156-159	1081	170 170-172	1/1
32	18:22	26	2.00	7:01	158 157-160	1109	169 168-172	1/1
33	18:48	26	2.06	6:53	159 158-161	1094	169 168-170	1/1
34	19:13	25	2.13	6:34	160 159-161	1050	171 170-172	2/0
35	19:38	26	2.19	6:54	161 158-164	1111	170 168-172	1/1
36	20:33	54	2.25	14:25	165 161-168	2380	142 100-170	0/3
37	21:06	34	2.31	8:58	168 165-170	1506	160 154-168	2/2
38	21:36	30	2.38	8:03	164 162-167	1319	165 158-168	3/0
39	22:04	28	2.44	7:23	166 164-171	1225	170 168-172	1/4
40	22:30	26	2.50	6:51	164 162-166	1124	168 166-170	1/1
41	22:56	27	2.56	7:05	164 161-169	1163	169 168-172	2/1
42	23:23	26	2.63	7:04	163 162-165	1151	169 168-170	2/0
43	23:49	27	2.69	7:04	161 160-162	1139	169 168-170	0/5
44	24:18	29	2.75	7:46	161 160-163	1249	167 160-172	0/5
45	24:43	24	2.81	6:28	161 159-163	1041	162 160-166	0/1
46	25:40	57	2.88	15:15	161 156-165	2454	153 132-166	1/0
47	26:17	37	2.94	9:48	166 163-168	1628	162 160-164	1/1
48	26:50	33	3.00	8:51	165 164-166	1462	163 160-166	2/4
49	27:15	26	3.06	6:49	166 165-167	1132	168 166-170	0/0
50	27:41	25	3.13	6:45	169 167-171	1141	172 168-174	1/2
51	28:09	28	3.19	7:33	171 171-171	1292	170 168-170	2/2
52	28:33	24	3.25	6:28	170 169-171	1101	169 168-170	0/1
53	29:01	28	3.31	7:22	171 169-172	1260	169 168-172	1/1
54	29:32	31	3.38	8:12	172 171-172	1410	168 166-170	1/1
55	30:07	36	3.44	9:32	172 170-173	1640	126 86-170	3/1
56	30:48	41	3.50	10:56	166 163-172	1816	142 98-168	3/4
57	31:21	32	3.56	8:38	173 169-176	1492	166 162-170	1/2
58	31:51	31	3.63	8:11	176 175-179	1441	167 166-170	1/1
59	32:18	27	3.69	7:08	185 182-186	1321	174 172-176	1/1
60	32:44	25	3.75	6:47	182 178-186	1234	174 172-176	0/2
61	33:08	24	3.81	6:25	180 178-181	1155	172 170-174	0/1
62	33:34	26	3.88	6:53	179 177-181	1233	170 168-172	1/0
63	34:01	27	3.94	7:19	181 178-182	1323	168 168-170	1/0
64	34:27	26	4.00	6:51	180 179-181	1232	169 168-170	0/2
65	35:06	39	4.06	10:28	177 172-178	1852	158 102-168	2/0
66	35:53	47	4.13	12:31	161 152-174	2016	135 100-166	1/1
67	36:29	36	4.19	9:36	164 159-166	1573	166 164-168	2/3
68	36:57	28	4.25	7:35	169 165-175	1283	167 162-172	2/2
69	37:24	27	4.31	7:07	172 171-174	1223	170 168-172	1/2
70	37:51	27	4.38	7:14	177 176-178	1281	173 172-174	1/1
71	38:16	25	4.44	6:38	176 175-177	1169	173 170-174	0/1
72	38:40	24	4.50	6:18	173 171-174	1090	171 168-176	1/0
73	39:05	26	4.56	6:52	171 169-175	1175	169 168-172	1/1
74	39:30	25	4.62	6:37	171 170-173	1132	172 170-174	5/0
75	40:28	58	4.69	15:33	165 155-173	2566	131 86-172	1/1
76	41:05	36	4.75	9:44	155 148-160	1508	165 164-168	3/1
77	41:38	33	4.81	8:46	158 156-160	1386	165 162-166	1/2
78	42:10	32	4.87	8:29	162 158-165	1374	171 166-176	2/3
79	42:36	26	4.94	7:02	162 157-165	1140	172 168-176	5/1
80	43:02	26	5.00	7:03	160 156-162	1127	169 168-170	0/2
81	43:28	26	5.06	6:52	160 156-163	1099	170 168-172	0/1
82	43:56	27	5.12	7:18	161 158-164	1176	172 168-174	0/1
83	44:19	23	5.19	6:11	162 160-164	1003	173 170-176	2/1
84	44:44	26	5.25	6:49	163 161-165	1110	175 172-178	2/4
85	45:47	1:03	5.31	16:43	156 149-162	2607	147 82-176	2/3
86	46:24	37	5.38	9:51	157 155-161	1545	166 162-168	2/4
87	46:57	33	5.44	8:47	162 158-167	1424	168 164-174	3/4
88	47:20	23	5.50	6:04	165 162-166	1001	177 174-182	2/2
89	47:41	22	5.56	5:49	164 161-165	953	177 174-180	0/1
90	48:05	23	5.63	6:10	161 159-164	993	175 174-176	1/2
91	48:29	24	5.69	6:24	160 159-162	1025	174 174-176	0/1
92	48:53	24	5.75	6:25	165 160-169	1059	179 174-182	1/0
93	49:18	26	5.81	6:53	164 162-167	1129	175 172-176	0/0
94	49:42	23	5.88	6:11	164 161-168	1014	172 168-176	0/0
95	50:53	1:12	5.94	19:09	155 138-168	2969	141 94-176	1/1
96	52:01	1:07	6.00	18:00	138 123-155	2484	158 136-172	2/2
97	52:26	25	6.06	6:48	141 137-145	959	171 168-174	0/1
98	52:58	31	6.13	8:17	141 138-145	1168	154 102-172	0/0
99	54:28	1:30	6.19	24:04	130 122-146	3128	106 100-162	0/0
100	55:03	35	6.25	9:21	141 127-150	1319	167 166-168	1/1
101	55:39	36	6.31	9:40	146 140-152	1411	163 152-168	1/0
102	56:09	30	6.38	7:52	144 143-146	1133	166 156-170	2/0
103	56:44	35	6.44	9:21	149 146-153	1393	166 164-168	1/2
104	57:14	31	6.50	8:09	155 152-159	1262	164 162-166	1/1
105	57:49	34	6.56	9:12	153 150-159	1407	164 162-166	1/1
106	58:22	33	6.63	8:53	151 148-156	1342	166 164-168	1/0
107	58:53	31	6.69	8:22	153 151-154	1281	168 168-170	1/1
108	59:26	33	6.75	8:42	155 150-162	1349	168 166-170	1/0
109	59:57	31	6.81	8:16	159 157-162	1314	167 164-170	2/1
110	1:00:29	32	6.88	8:31	158 156-160	1346	169 168-172	1/1
111	1:01:03	34	6.94	9:08	159 155-162	1452	169 166-174	2/0
112	1:01:36	33	7.00	8:48	160 158-161	1407	165 158-168	4/1
113	1:01:48	12	7.02	8:23	162 161-163	1359	159 158-160	0/1

Heart

31%

30%

24%

14%

156bpm (186 max)

Heart Rate Chart

Elevation

Asc 47m, Range 21m, Flat prediction 59:45

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

164 (182 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:31	6:07	56.91%	More
800m	3:13	6:29	63.69%	More
1km	4:28	7:11	59.97%	More
Mile	7:29	7:29	60.67%	More
5k	25:04	8:04	61.73%	More
5 miles	41:15	8:15	61.23%	More
10k	54:43	8:48	57.71%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:34	7:34	60.02
5km	25:11	8:06	61.43
5M	41:42	8:20	60.57
10km	52:30	8:27	60.14
10M	1:26:56	8:42	60.12
Half	1:55:45	8:50	59.32
20M	3:01:16	9:04	60.03
Mara	4:01:20	9:13	60.12

Borg Rating of Perceived Exertion






1	2	3	4	5	6	7	8	9	10

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