Thu 25th May 2023 at 6:00pm by Mart001

Run > Intervals

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Time
53:04
Miles
6.59
Min/mi
8:03
WAVA
63.38
Cals
612
Cadence
166
BPM
148
%MHR
86.4
B/mi
1190
Asc(m)
44
Surface
Road

Notes & Comments

Split Summary
===
1) 1km - 5:20(5:20/km) 130/144bpm [694b/km] 58cal 11.24/11.96kmph
2) 1km - 5:06(5:06/km) 142/148bpm [725b/km] 64cal 11.75/13.03kmph
3) 0.7km - 4:05(5:48/km) 131/151bpm [760b/km] 41cal 10.34/12.02kmph
4) 0.2km - 47(3:56/km) 113/119bpm [444b/km] 3cal 15.28/15.89kmph
5) 0.3km - 1:36(5:21/km) 124/137bpm [663b/km] 12cal 11.22/15.62kmph
6) 0.2km - 52(4:19/km) 150/158bpm [647b/km] 11cal 13.92/13.77kmph
7) 0.3km - 1:34(5:15/km) 155/160bpm [813b/km] 21cal 11.43/13.64kmph
8) 0.2km - 52(4:22/km) 155/161bpm [677b/km] 11cal 13.74/13.5kmph
9) 0.3km - 1:30(5:01/km) 161/165bpm [807b/km] 21cal 11.98/13.37kmph
10) 0.2km - 53(4:25/km) 160/165bpm [706b/km] 12cal 13.59/13.23kmph
11) 0.3km - 1:28(4:53/km) 161/167bpm [787b/km] 20cal 12.27/13.2kmph
12) 0.5km - 2:09(4:18/km) 163/168bpm [701b/km] 30cal 13.96/14.11kmph
13) 0.25km - 1:16(5:06/km) 166/169bpm [847b/km] 18cal 11.76/13.67kmph
14) 0.5km - 2:08(4:17/km) 162/168bpm [693b/km] 30cal 14.03/14.38kmph
15) 0.25km - 1:18(5:11/km) 162/166bpm [839b/km] 18cal 11.59/14.11kmph
16) 0.3km - 1:15(4:11/km) 161/164bpm [673b/km] 17cal 14.35/14.61kmph
17) 0.2km - 1:06(5:30/km) 164/167bpm [901b/km] 15cal 10.93/14.61kmph
18) 0.3km - 1:18(4:19/km) 160/166bpm [692b/km] 18cal 13.87/14.08kmph
19) 0.2km - 1:06(5:29/km) 163/165bpm [895b/km] 15cal 10.93/14.14kmph
20) 0.3km - 1:13(4:05/km) 160/166bpm [653b/km] 17cal 14.7/15.15kmph
21) 0.2km - 1:09(5:43/km) 161/165bpm [920b/km] 15cal 10.5/15.15kmph
22) 0.3km - 1:15(4:10/km) 158/162bpm [658b/km] 17cal 14.4/15.08kmph
23) 0.2km - 1:09(5:44/km) 161/165bpm [924b/km] 15cal 10.46/15.05kmph
24) 1km - 4:15(4:15/km) 164/172bpm [698b/km] 61cal 14.09/14.81kmph
25) 1km - 6:00(6:00/km) 132/172bpm [792b/km] 36cal 10/14.21kmph
26) 0.4km - 2:22(5:54/km) 136/138bpm [802b/km] 16cal 10.18/10.31kmph

5:20 5:06 4:05 47 1:36 52 1:34 52 1:30 53 1:28 2:09 1:16 2:08 1:18 1:15 1:06 1:18 1:06 1:13 1:09 1:15 1:09 4:15 6:00 2:22

Pace

19%

32%

27%

15%

Splits

#	Time	Split	Miles	Mins/mi	HR bpm	Beats/mi	Cadence rpm	Ascent mtrs
1	36	36	0.06	9:28	103 79-121	975	161 158-162	2/2
2	1:08	32	0.13	8:40	119 115-123	1031	162 158-164	0/1
3	1:40	32	0.19	8:30	127 125-129	1079	163 162-168	1/1
4	2:13	33	0.25	8:54	132 130-135	1174	164 162-166	1/1
5	2:44	31	0.31	8:20	130 129-132	1084	165 162-166	1/1
6	3:16	31	0.38	8:23	136 134-137	1139	165 164-166	1/1
7	3:48	32	0.44	8:31	137 135-139	1167	166 166-166	1/1
8	4:20	33	0.50	8:41	137 133-142	1190	164 162-166	1/0
9	4:51	31	0.56	8:13	141 140-142	1158	166 162-168	0/0
10	5:23	32	0.63	8:26	142 140-143	1196	166 162-168	2/0
11	5:57	34	0.69	9:01	142 141-144	1281	165 162-172	1/2
12	6:31	34	0.75	9:04	140 139-141	1270	168 166-170	1/1
13	7:01	30	0.81	8:07	140 139-140	1136	166 164-168	2/1
14	7:30	29	0.88	7:39	141 140-141	1080	168 166-168	1/1
15	7:58	28	0.94	7:36	141 140-142	1071	167 166-168	1/1
16	8:26	28	1.00	7:31	143 142-143	1076	168 168-170	1/1
17	8:59	32	1.06	8:39	142 141-142	1228	168 164-170	1/1
18	9:31	32	1.13	8:34	142 141-144	1218	166 162-168	0/1
19	9:59	27	1.19	7:20	146 144-148	1070	168 168-170	1/0
20	10:31	33	1.25	8:42	144 140-148	1253	168 166-170	1/0
21	11:04	33	1.31	8:40	146 142-151	1266	164 156-168	3/1
22	11:34	30	1.38	7:58	144 142-148	1146	163 160-166	0/2
23	12:06	33	1.44	8:44	142 141-143	1240	166 164-168	0/1
24	25:22	13:16 +13:10	1.50	3:32:19	132 94-144	28025	163 144-166	1/2
25	26:27	1:05	1.56	17:13	109 98-116	1877	157 152-160	1/1
26	27:06	39	1.63	10:32	123 118-127	1295	159 158-160	1/0
27	28:09	1:02 +32	1.69	16:34	118 103-128	1955	159 156-168	2/1
28	28:38	30	1.75	7:56	112 106-118	888	170 168-172	0/1
29	29:03	25	1.81	6:40	117 115-118	779	169 168-170	2/0
30	29:35	31	1.88	8:23	120 117-123	1007	160 158-168	3/2
31	30:09	34	1.94	9:02	123 122-125	1112	161 158-162	3/8
32	30:40	31	2.00	8:19	135 127-144	1123	162 160-166	0/1
33	31:05	25	2.06	6:45	148 144-154	998	167 166-168	1/2
34	31:33	28	2.13	7:23	156 154-158	1151	166 162-168	0/1
35	32:04	31	2.19	8:19	156 153-157	1296	158 156-160	3/0
36	32:36	32	2.25	8:33	155 152-159	1325	159 158-160	1/3
37	33:07	31	2.31	8:15	151 150-152	1245	163 162-166	1/2
38	33:33	26	2.38	6:56	155 151-158	1074	168 162-170	0/3
39	34:00	27	2.44	7:10	160 158-161	1147	167 166-168	1/0
40	34:30	30	2.50	7:59	161 160-162	1285	160 156-166	3/0
41	35:01	31	2.56	8:14	161 160-161	1326	161 158-162	6/2
42	35:30	30	2.63	7:54	163 161-165	1289	163 162-166	1/5
43	35:56	26	2.69	6:55	160 159-162	1108	168 166-170	2/4
44	36:23	27	2.75	7:09	160 157-161	1145	166 162-168	1/2
45	36:52	29	2.81	7:44	159 157-162	1230	162 160-162	0/2
46	37:23	31	2.88	8:15	163 162-163	1345	163 162-164	3/3
47	37:54	31	2.94	8:09	162 156-166	1320	164 162-166	0/1
48	38:18	25	3.00	6:38	158 156-161	1047	168 166-168	1/2
49	38:45	26	3.06	7:00	162 161-164	1133	168 168-170	2/0
50	39:09	25	3.13	6:36	164 164-165	1083	168 168-170	3/2
51	39:36	27	3.19	7:07	166 165-168	1180	169 168-170	2/2
52	40:06	30	3.25	7:56	167 165-168	1326	167 158-170	4/1
53	40:37	32	3.31	8:25	166 165-168	1396	160 158-164	4/2
54	41:06	29	3.38	7:42	165 165-165	1272	166 164-168	4/3
55	41:31	25	3.44	6:37	164 160-168	1085	167 166-170	1/0
56	41:57	26	3.50	6:54	161 160-164	1112	168 168-170	2/1
57	42:24	27	3.56	7:16	160 158-162	1162	169 168-170	0/4
58	42:50	26	3.63	6:57	161 160-164	1119	170 168-172	2/2
59	43:15	25	3.69	6:38	162 162-164	1075	169 168-170	0/5
60	43:47	32	3.75	8:26	164 162-166	1384	163 156-170	3/2
61	44:18	31	3.81	8:15	164 161-165	1352	164 162-166	2/0
62	44:47	29	3.88	7:47	159 157-162	1238	166 164-168	2/3
63	45:12	25	3.94	6:47	159 157-161	1079	168 168-170	0/2
64	45:37	25	4.00	6:41	162 158-163	1084	171 170-172	1/0
65	46:05	28	4.06	7:26	164 163-165	1218	168 156-172	1/0
66	46:39	33	4.13	8:51	163 162-167	1444	161 158-164	1/0
67	47:09	30	4.19	8:01	165 163-166	1323	165 164-170	0/0
68	47:35	27	4.25	7:06	160 159-162	1136	170 168-170	0/0
69	48:02	27	4.31	7:08	159 157-160	1134	169 168-170	0/0
70	48:31	29	4.38	7:38	161 158-163	1230	165 156-170	2/1
71	49:04	33	4.44	8:53	163 161-165	1449	160 158-162	3/3
72	49:33	29	4.50	7:50	159 155-163	1245	166 164-168	4/2
73	49:58	25	4.56	6:33	159 155-162	1043	170 168-172	1/1
74	50:22	25	4.62	6:32	163 161-164	1066	169 168-170	3/0
75	50:51	29	4.69	7:39	165 164-166	1263	167 154-172	3/3
76	51:26	35	4.75	9:21	162 155-164	1514	160 154-164	0/1
77	51:55	29	4.81	7:46	154 153-155	1195	166 164-170	2/3
78	52:21	26	4.87	6:49	157 154-159	1070	171 170-172	1/3
79	52:46	25	4.94	6:37	159 159-160	1052	171 168-172	3/4
80	53:16	30	5.00	8:05	162 159-163	1310	167 154-172	1/0
81	53:51	35	5.06	9:13	161 160-162	1484	161 156-164	3/3
82	54:20	29	5.12	7:43	156 154-161	1205	167 164-170	4/2
83	54:45	26	5.19	6:53	158 155-160	1089	171 170-172	3/2
84	55:10	25	5.25	6:41	162 161-163	1081	172 170-174	2/3
85	55:36	26	5.31	6:49	164 163-164	1117	172 170-174	2/0
86	56:02	27	5.38	7:05	165 163-165	1168	172 170-174	1/6
87	56:30	27	5.44	7:14	164 162-165	1187	172 172-172	1/2
88	56:56	26	5.50	7:02	166 164-168	1167	174 172-176	1/1
89	57:20	24	5.56	6:27	165 165-167	1065	173 172-174	2/0
90	57:45	24	5.63	6:31	169 166-172	1102	172 172-174	1/1
91	58:11	26	5.69	7:03	170 168-172	1199	171 170-174	6/2
92	1:02:40	4:29 +4:05	5.75	1:11:43	132 92-172	9466	167 156-174	2/2
93	1:03:23	43	5.81	11:35	120 110-128	1390	164 162-166	2/2
94	1:04:01	38	5.88	10:03	131 130-132	1316	164 160-166	1/1
95	1:04:37	36	5.94	9:40	133 131-135	1285	164 162-166	1/1
96	1:05:12	35	6.00	9:15	136 134-137	1259	165 164-168	2/0
97	1:05:49	37	6.06	9:53	134 133-135	1324	165 162-168	1/2
98	1:06:25	36	6.13	9:33	136 135-138	1298	165 164-166	1/4
99	1:06:59	35	6.19	9:14	136 135-137	1256	166 164-168	2/1
100	1:07:34	34	6.25	9:12	137 136-139	1260	165 164-168	0/1
101	1:08:11	37	6.31	9:47	138 134-140	1350	163 160-164	2/1
102	1:08:48	37	6.38	9:57	134 133-135	1332	165 162-168	2/1
103	1:09:25	37	6.44	9:49	137 134-138	1346	165 164-166	3/1
104	1:10:00	35	6.50	9:17	137 136-138	1271	165 164-166	0/4
105	1:10:35	35	6.56	9:21	135 133-137	1262	166 164-168	0/1
106	1:10:50	15	6.59	9:41	135 134-135	1308	164 164-164	1/0

Heart

46%

27%

26%

148bpm (172 max)

Heart Rate Chart

Elevation

Asc 44m, Range 12m, Flat prediction 53:04

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

166 (176 max)

Cadence Chart

Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:43	51.74%	More
800m	3:23	6:49	60.67%	More
1km	4:15	6:51	62.85%	More
Mile	7:14	7:14	62.85%	More
5k	22:59	7:24	67.34%	More
5 miles	44:06	8:49	57.28%	More
10k	1:07:12	10:49	46.99%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:11	7:11	63.23
5km	23:55	7:42	64.69
5M	39:36	7:55	63.78
10km	49:52	8:02	63.32
10M	1:22:34	8:15	63.30
Half	1:49:56	8:24	62.46
20M	2:52:09	8:36	63.21
Mara	3:49:12	8:45	63.30

Borg Rating of Perceived Exertion






1	2	3	4	5	6	7	8	9	10

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