Tue 30th May 2023 at 6:12pm by glbroo
Run > Intervals
- breezy
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Time
45:01
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Miles 5.01
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Min/mi 8:59
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Pacing
72%
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WAVA
53.83
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Stride(cm)
106
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Cals
466
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Cadence
169
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BPM
142
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%MHR
83.2
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B/mi 1278
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Asc(m)
33
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Surface
Mixed
Notes & Comments
Split Summary
5x4 mins on, 2 off
===
1) 0.45mi - 5:38(12:35/mi) 127/142bpm [1598b/mi] 49cal
2) 0.53mi - 4:00(7:31/mi) 140/147bpm [1053b/mi] 44cal
3) 0.16mi - 2:00(12:24/mi) 132/142bpm [1637b/mi] 17cal
4) 0.56mi - 4:00(7:07/mi) 149/155bpm [1060b/mi] 49cal
5) 0.15mi - 2:00(13:18/mi) 136/150bpm [1809b/mi] 17cal
6) 0.5mi - 4:00(8:02/mi) 156/165bpm [1254b/mi] 51cal
7) 0.14mi - 2:00(14:19/mi) 149/163bpm [2132b/mi] 23cal
8) 0.53mi - 4:00(7:37/mi) 146/162bpm [1112b/mi] 44cal
9) 0.17mi - 2:00(11:47/mi) 137/145bpm [1614b/mi] 15cal
10) 0.54mi - 4:00(7:27/mi) 150/161bpm [1116b/mi] 46cal
11) 0.16mi - 2:00(12:30/mi) 141/156bpm [1761b/mi] 17cal
12) 1mi - 8:19(8:19/mi) 145/159bpm [1207b/mi] 82cal
13) 0.13mi - 1:04(8:19/mi) 151/155bpm [1256b/mi] 12cal
5x4 mins on, 2 off
===
1) 0.45mi - 5:38(12:35/mi) 127/142bpm [1598b/mi] 49cal
2) 0.53mi - 4:00(7:31/mi) 140/147bpm [1053b/mi] 44cal
3) 0.16mi - 2:00(12:24/mi) 132/142bpm [1637b/mi] 17cal
4) 0.56mi - 4:00(7:07/mi) 149/155bpm [1060b/mi] 49cal
5) 0.15mi - 2:00(13:18/mi) 136/150bpm [1809b/mi] 17cal
6) 0.5mi - 4:00(8:02/mi) 156/165bpm [1254b/mi] 51cal
7) 0.14mi - 2:00(14:19/mi) 149/163bpm [2132b/mi] 23cal
8) 0.53mi - 4:00(7:37/mi) 146/162bpm [1112b/mi] 44cal
9) 0.17mi - 2:00(11:47/mi) 137/145bpm [1614b/mi] 15cal
10) 0.54mi - 4:00(7:27/mi) 150/161bpm [1116b/mi] 46cal
11) 0.16mi - 2:00(12:30/mi) 141/156bpm [1761b/mi] 17cal
12) 1mi - 8:19(8:19/mi) 145/159bpm [1207b/mi] 82cal
13) 0.13mi - 1:04(8:19/mi) 151/155bpm [1256b/mi] 12cal
5:38 4:00 2:00 4:00 2:00 4:00 2:00 4:00 2:00 4:00 2:00 8:19 1:04
Pin Map |
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Min/mi0
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0mi in 0
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 54 | 54 | 14:16 | 93 80-101 | 1327 | 138 134-140 | 2/0 |
0.13 | 1:50 | 57 | 15:10 | 124 102-137 | 1880 | 140 136-142 | 1/0 |
0.19 | 2:36 | 46 | 12:11 | 136 131-140 | 1658 | 153 140-178 | 1/0 |
0.25 | 3:23 | 47 | 12:36 | 134 129-139 | 1689 | 154 144-180 | 2/0 |
0.31 | 4:14 | 50 | 13:23 | 136 134-138 | 1819 | 145 142-146 | 1/0 |
0.38 | 4:58 | 45 | 11:58 | 136 132-142 | 1629 | 150 140-184 | 1/1 |
0.44 | 5:31 | 33 | 8:42 | 140 137-142 | 1218 | 182 178-184 | 0/1 |
0.50 | 6:01 | 30 | 8:05 | 137 135-138 | 1107 | 177 158-184 | 1/2 |
0.56 | 6:35 | 33 | 8:51 | 137 136-138 | 1212 | 179 178-182 | 0/0 |
0.63 | 7:04 | 30 | 7:59 | 141 138-146 | 1126 | 177 176-178 | 1/1 |
0.69 | 7:30 | 25 | 6:43 | 146 145-146 | 982 | 180 180-182 | 0/3 |
0.75 | 7:55 | 25 | 6:40 | 146 145-146 | 974 | 179 176-180 | 1/2 |
0.81 | 8:20 | 26 | 6:49 | 144 142-146 | 982 | 177 174-180 | 3/1 |
0.88 | 8:51 | 30 | 8:04 | 145 143-146 | 1169 | 177 176-180 | 2/2 |
0.94 | 9:19 | 29 | 7:39 | 131 127-141 | 1001 | 179 176-182 | 1/1 |
1.00 | 9:48 | 29 | 7:49 | 129 128-129 | 1007 | 167 124-178 | 3/2 |
1.06 | 10:39 | 51 | 13:31 | 130 125-135 | 1758 | 154 134-178 | 1/2 |
1.13 | 11:27 | 48 | 12:41 | 136 129-141 | 1726 | 164 140-178 | 1/0 |
1.19 | 11:58 | 31 | 8:14 | 142 140-144 | 1170 | 180 176-182 | 1/1 |
1.25 | 12:23 | 25 | 6:46 | 142 140-143 | 960 | 181 180-184 | 1/1 |
1.31 | 12:50 | 27 | 7:11 | 147 142-152 | 1057 | 179 178-180 | 1/1 |
1.38 | 13:20 | 30 | 7:58 | 147 145-148 | 1172 | 179 178-180 | 2/2 |
1.44 | 13:45 | 25 | 6:41 | 152 147-154 | 1016 | 177 176-178 | 2/1 |
1.50 | 14:14 | 29 | 7:37 | 153 150-154 | 1166 | 177 176-178 | 2/0 |
1.56 | 14:38 | 24 | 6:32 | 152 148-154 | 993 | 179 176-182 | 2/1 |
1.63 | 15:04 | 26 | 6:51 | 153 152-154 | 1048 | 180 178-182 | 2/1 |
1.69 | 15:30 | 26 | 6:54 | 148 146-153 | 1020 | 178 176-182 | 2/1 |
1.75 | 16:15 | 46 | 12:14 | 143 134-148 | 1750 | 156 124-176 | 2/2 |
1.81 | 17:13 | 58 | 15:24 | 128 123-135 | 1971 | 133 122-174 | 2/0 |
1.88 | 17:50 | 37 | 9:45 | 147 137-154 | 1434 | 176 174-180 | 1/2 |
1.94 | 18:19 | 29 | 7:41 | 155 154-156 | 1190 | 181 178-182 | 0/1 |
2.00 | 18:45 | 27 | 7:04 | 153 151-157 | 1081 | 181 178-182 | 1/1 |
2.06 | 19:13 | 27 | 7:19 | 153 150-155 | 1120 | 179 178-182 | 2/2 |
2.13 | 19:53 | 40 +8 | 10:47 | 155 151-162 | 1672 | 179 176-190 | 1/2 |
2.19 | 20:32 | 39 | 10:31 | 161 152-164 | 1693 | 183 182-186 | 1/1 |
2.25 | 21:02 | 29 | 7:48 | 156 153-158 | 1217 | 182 180-184 | 2/1 |
2.31 | 21:29 | 27 | 7:17 | 158 156-160 | 1151 | 182 182-184 | 2/1 |
2.38 | 22:22 | 53 | 14:00 | 149 141-155 | 2087 | 154 130-186 | 1/1 |
2.44 | 23:17 | 55 | 14:40 | 147 138-156 | 2156 | 141 132-182 | 1/4 |
2.50 | 23:50 | 33 | 8:48 | 159 155-163 | 1400 | 180 176-182 | 2/1 |
2.56 | 24:21 | 31 | 8:21 | 158 155-160 | 1319 | 183 182-184 | 1/1 |
2.63 | 24:53 | 32 | 8:29 | 151 139-159 | 1281 | 182 180-186 | 2/3 |
2.69 | 25:22 | 29 | 7:49 | 142 139-143 | 1110 | 181 180-182 | 2/1 |
2.75 | 25:50 | 28 | 7:29 | 145 142-149 | 1085 | 182 180-186 | 2/0 |
2.81 | 26:15 | 25 | 6:36 | 144 140-149 | 950 | 183 182-184 | 1/1 |
2.88 | 26:42 | 27 | 7:13 | 143 140-145 | 1031 | 182 182-182 | 2/5 |
2.94 | 27:28 | 46 +18 | 12:20 | 140 136-144 | 1727 | 182 178-184 | 2/1 |
3.00 | 27:56 | 28 | 7:29 | 141 138-144 | 1054 | 182 180-182 | 1/1 |
3.06 | 28:40 | 43 | 11:35 | 141 137-144 | 1634 | 150 124-182 | 1/3 |
3.13 | 29:31 | 52 | 13:44 | 134 129-140 | 1841 | 138 130-174 | 3/1 |
3.19 | 30:04 | 32 | 8:40 | 140 136-143 | 1212 | 176 174-178 | 0/1 |
3.25 | 30:31 | 28 | 7:25 | 146 143-147 | 1084 | 181 180-182 | 0/2 |
3.31 | 31:00 | 29 | 7:40 | 149 147-151 | 1143 | 183 180-188 | 1/2 |
3.38 | 31:29 | 29 | 7:44 | 148 147-150 | 1145 | 182 180-184 | 2/2 |
3.44 | 31:56 | 26 | 7:02 | 146 145-148 | 1027 | 179 178-180 | 2/2 |
3.50 | 32:24 | 28 | 7:30 | 145 142-147 | 1087 | 178 176-182 | 2/2 |
3.56 | 32:50 | 27 | 7:08 | 152 145-161 | 1083 | 180 178-182 | 1/0 |
3.63 | 33:18 | 27 | 7:16 | 155 154-157 | 1127 | 182 180-182 | 1/1 |
3.69 | 33:47 | 30 | 7:57 | 154 153-155 | 1223 | 178 176-180 | 1/2 |
3.75 | 34:24 | 36 | 9:40 | 155 152-157 | 1498 | 179 172-182 | 2/1 |
3.81 | 35:16 | 52 | 13:51 | 145 137-151 | 2008 | 133 132-136 | 1/1 |
3.88 | 35:59 | 43 | 11:30 | 133 131-137 | 1529 | 157 134-184 | 1/1 |
3.94 | 36:29 | 30 | 7:56 | 138 135-142 | 1096 | 181 178-184 | 3/1 |
4.00 | 37:00 | 31 | 8:21 | 144 142-145 | 1203 | 181 178-184 | 2/3 |
4.06 | 37:29 | 29 | 7:49 | 146 144-148 | 1141 | 181 178-182 | 2/2 |
4.13 | 38:13 | 44 | 11:47 | 145 142-149 | 1709 | 150 134-180 | 4/3 |
4.19 | 38:47 | 34 | 8:58 | 144 140-150 | 1290 | 172 140-186 | 1/1 |
4.25 | 39:15 | 29 | 7:36 | 145 144-147 | 1102 | 182 180-186 | 1/1 |
4.31 | 39:45 | 30 | 7:57 | 142 139-145 | 1129 | 182 178-188 | 1/2 |
4.38 | 40:14 | 29 | 7:37 | 145 144-148 | 1104 | 180 178-182 | 1/2 |
4.44 | 40:44 | 30 | 8:02 | 144 140-150 | 1156 | 182 180-184 | 0/1 |
4.50 | 41:12 | 28 | 7:26 | 145 142-149 | 1079 | 182 180-182 | 4/0 |
4.56 | 41:50 | 38 | 10:06 | 141 138-144 | 1425 | 175 170-182 | 1/4 |
4.62 | 42:28 | 38 | 10:08 | 148 144-151 | 1500 | 170 140-184 | 1/0 |
4.69 | 42:56 | 28 | 7:27 | 151 143-158 | 1124 | 182 180-184 | 1/1 |
4.75 | 43:22 | 26 | 7:00 | 144 143-145 | 1009 | 181 180-184 | 2/1 |
4.81 | 43:50 | 28 | 7:26 | 149 145-152 | 1107 | 181 178-182 | 2/1 |
4.87 | 44:19 | 29 | 7:46 | 151 149-152 | 1172 | 181 178-182 | 3/2 |
4.94 | 44:51 | 32 | 8:37 | 152 149-153 | 1309 | 180 176-182 | 2/3 |
5.00 | 45:21 | 30 | 8:03 | 150 147-152 | 1207 | 179 176-184 | 3/1 |
5.01 | 45:27 | 6 | 8:05 | 147 146-147 | 1188 | 178 178-178 | 0/1 |
Heart
142/164max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 33m,
Range 12m, Flat prediction 45:01
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
169 (190 max)
Stride Length: 106cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 74.4 | 179 | 4.2 | 33:42 | 8:03 |
Walk | 24.7 | 137 | 0.8 | 11:19 | 14:37 |
Pause | 0.9 | - | - | 26 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:09 | 8:09 | 53.51 |
5km | 27:08 | 8:44 | 54.71 |
5M | 44:55 | 8:59 | 53.85 |
10km | 56:34 | 9:06 | 53.42 |
10M | 1:33:39 | 9:22 | 53.36 |
Half | 2:04:42 | 9:31 | 52.62 |
20M | 3:15:16 | 9:46 | 53.25 |
Mara | 4:19:59 | 9:55 | 53.33 |
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