Wed 17th Apr 2024 at 6:01pm by Abi G
Run > Intervals
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Time
35:00
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Miles 4.09
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Min/mi 8:33
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Pacing
0%
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WAVA
59.89
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Stride(cm)
104
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Cals
403
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Cadence
181
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BPM
112
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%MHR
60.5
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B/mi 957
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Asc(m)
23
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Surface
Road
Notes & Comments
RR U18’s Track Session with Alexa 💚
Legs tired and Alexa was running great, so only just keeping up 💪
4 laps warm up
5 X 400 effort, 200 recovery, 200 effort
2 laps warm down
1) 1mi - 8:44(8:44/mi) 120/139bpm [1048b/mi] 100cal
2) 0.02mi - 14(10:40/mi) 120/138bpm [1280b/mi] 2cal
3) 0.26mi - 1:55(7:29/mi) 100/124bpm [749b/mi] 22cal
4) 0.13mi - 1:26(10:44/mi) 120/124bpm [1288b/mi] 16cal
5) 0.13mi - 52(6:42/mi) 122/132bpm [817b/mi] 13cal
6) 0.01mi - 12(13:29/mi) 118/133bpm [1591b/mi] 3cal
7) 0.26mi - 1:52(7:15/mi) 105/132bpm [762b/mi] 22cal
8) 0.14mi - 1:35(11:33/mi) 124/130bpm [1432b/mi] 16cal
9) 0.13mi - 52(6:46/mi) 125/135bpm [846b/mi] 12cal
10) 0.01mi - 6(13:14/mi) 119/133bpm [1574b/mi] 2cal
11) 0.26mi - 1:51(7:12/mi) 112/129bpm [807b/mi] 23cal
12) 0.14mi - 1:40(12:13/mi) 121/128bpm [1478b/mi] 15cal
13) 0.13mi - 58(7:21/mi) 117/125bpm [860b/mi] 14cal
14) 0.01mi - 6(11:36/mi) 116/126bpm [1345b/mi] 1cal
15) 0.26mi - 1:58(7:32/mi) 104/123bpm [784b/mi] 22cal
16) 0.14mi - 1:42(12:08/mi) 117/122bpm [1420b/mi] 15cal
17) 0.13mi - 55(7:04/mi) 122/130bpm [862b/mi] 13cal
18) 0.01mi - 7(15:14/mi) 111/130bpm [1691b/mi] 2cal
19) 0.27mi - 2:05(7:49/mi) 105/130bpm [820b/mi] 24cal
20) 0.14mi - 1:41(12:12/mi) 120/128bpm [1465b/mi] 14cal
21) 0.12mi - 54(7:18/mi) 121/129bpm [883b/mi] 13cal
22) 0.4mi - 3:15(8:05/mi) 114/131bpm [922b/mi] 39cal
Legs tired and Alexa was running great, so only just keeping up 💪
4 laps warm up
5 X 400 effort, 200 recovery, 200 effort
2 laps warm down
1) 1mi - 8:44(8:44/mi) 120/139bpm [1048b/mi] 100cal
2) 0.02mi - 14(10:40/mi) 120/138bpm [1280b/mi] 2cal
3) 0.26mi - 1:55(7:29/mi) 100/124bpm [749b/mi] 22cal
4) 0.13mi - 1:26(10:44/mi) 120/124bpm [1288b/mi] 16cal
5) 0.13mi - 52(6:42/mi) 122/132bpm [817b/mi] 13cal
6) 0.01mi - 12(13:29/mi) 118/133bpm [1591b/mi] 3cal
7) 0.26mi - 1:52(7:15/mi) 105/132bpm [762b/mi] 22cal
8) 0.14mi - 1:35(11:33/mi) 124/130bpm [1432b/mi] 16cal
9) 0.13mi - 52(6:46/mi) 125/135bpm [846b/mi] 12cal
10) 0.01mi - 6(13:14/mi) 119/133bpm [1574b/mi] 2cal
11) 0.26mi - 1:51(7:12/mi) 112/129bpm [807b/mi] 23cal
12) 0.14mi - 1:40(12:13/mi) 121/128bpm [1478b/mi] 15cal
13) 0.13mi - 58(7:21/mi) 117/125bpm [860b/mi] 14cal
14) 0.01mi - 6(11:36/mi) 116/126bpm [1345b/mi] 1cal
15) 0.26mi - 1:58(7:32/mi) 104/123bpm [784b/mi] 22cal
16) 0.14mi - 1:42(12:08/mi) 117/122bpm [1420b/mi] 15cal
17) 0.13mi - 55(7:04/mi) 122/130bpm [862b/mi] 13cal
18) 0.01mi - 7(15:14/mi) 111/130bpm [1691b/mi] 2cal
19) 0.27mi - 2:05(7:49/mi) 105/130bpm [820b/mi] 24cal
20) 0.14mi - 1:41(12:12/mi) 120/128bpm [1465b/mi] 14cal
21) 0.12mi - 54(7:18/mi) 121/129bpm [883b/mi] 13cal
22) 0.4mi - 3:15(8:05/mi) 114/131bpm [922b/mi] 39cal
8:44 14 1:55 1:26 52 12 1:52 1:35 52 6 1:51 1:40 58 6 1:58 1:42 55 7 2:05 1:41 54 3:15
Pin Map |
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Min/mi0
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Recent0
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Elev0
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Cad.0
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HR0
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 | 37 | 37 | 9:53 | 71 56-89 | 701 | 165 108-180 | 1/0 |
0.13 | 1:15 | 38 | 10:03 | 98 87-107 | 985 | 175 172-178 | 1/0 |
0.19 | 1:50 | 35 | 9:25 | 115 110-118 | 1083 | 175 174-176 | 0/0 |
0.25 | 2:24 | 34 | 9:11 | 117 116-119 | 1074 | 177 176-180 | 0/1 |
0.31 | 2:58 | 34 | 9:04 | 119 116-120 | 1079 | 178 176-180 | 1/0 |
0.38 | 3:31 | 32 | 8:34 | 120 119-121 | 1029 | 178 176-180 | 1/0 |
0.44 | 4:05 | 34 | 9:08 | 121 120-123 | 1105 | 177 176-180 | 0/0 |
0.50 | 4:37 | 32 | 8:34 | 119 118-121 | 1019 | 178 176-184 | 1/1 |
0.56 | 5:08 | 31 | 8:20 | 125 124-126 | 1041 | 182 180-184 | 1/1 |
0.63 | 5:40 | 31 | 8:23 | 128 127-129 | 1073 | 182 180-184 | 1/0 |
0.69 | 6:12 | 32 | 8:33 | 132 131-133 | 1129 | 182 180-184 | 0/2 |
0.75 | 6:42 | 31 | 8:09 | 133 132-135 | 1085 | 182 182-182 | 1/1 |
0.81 | 7:13 | 31 | 8:11 | 135 133-136 | 1104 | 183 182-184 | 1/1 |
0.88 | 7:43 | 30 | 8:07 | 137 135-138 | 1112 | 183 182-184 | 0/1 |
0.94 | 8:14 | 30 | 8:02 | 138 137-138 | 1109 | 183 182-184 | 1/4 |
1.00 | 8:44 | 30 | 8:04 | 138 137-139 | 1114 | 183 182-184 | 1/0 |
1.06 | 14:35 | 5:51 +5:32 | 1:33:41 | 79 55-138 | 7400 | 178 118-192 | 1/0 |
1.13 | 15:14 | 39 | 10:28 | 88 70-103 | 921 | 185 184-186 | 1/0 |
1.19 | 15:43 | 29 | 7:41 | 110 104-115 | 845 | 185 184-186 | 1/0 |
1.25 | 16:12 | 29 | 7:44 | 119 115-123 | 920 | 182 182-184 | 1/0 |
1.31 | 16:50 | 38 | 10:13 | 122 121-123 | 1245 | 178 168-184 | 1/0 |
1.38 | 17:28 | 37 | 9:58 | 120 118-123 | 1197 | 177 174-180 | 1/0 |
1.44 | 18:01 | 33 | 8:51 | 116 115-117 | 1026 | 181 174-192 | 0/0 |
1.50 | 18:25 | 24 | 6:32 | 121 117-128 | 790 | 186 184-190 | 1/0 |
1.56 | 20:30 | 2:05 +1:49 | 33:20 | 114 68-133 | 3799 | 185 180-194 | 1/0 |
1.63 | 21:12 | 41 | 11:00 | 81 70-93 | 891 | 192 190-194 | 1/0 |
1.69 | 21:40 | 28 | 7:31 | 103 93-110 | 773 | 186 182-188 | 1/0 |
1.75 | 22:08 | 29 | 7:37 | 117 114-118 | 890 | 184 182-184 | 1/0 |
1.81 | 22:35 | 27 | 7:13 | 127 122-131 | 918 | 186 184-188 | 1/0 |
1.88 | 23:21 | 46 | 12:10 | 126 123-129 | 1533 | 171 164-180 | 1/0 |
1.94 | 24:02 | 41 | 10:53 | 122 117-127 | 1329 | 176 172-180 | 0/0 |
2.00 | 24:32 | 30 | 8:01 | 118 115-124 | 947 | 184 170-190 | 0/1 |
2.06 | 24:56 | 24 | 6:29 | 131 127-134 | 848 | 187 186-190 | 0/3 |
2.13 | 27:51 | 2:55 +2:37 | 46:33 | 93 72-133 | 4329 | 191 186-194 | 1/0 |
2.19 | 28:30 | 39 | 10:20 | 102 88-114 | 1053 | 189 186-190 | 0/0 |
2.25 | 28:58 | 28 | 7:34 | 124 118-127 | 938 | 187 186-188 | 1/0 |
2.31 | 29:25 | 27 | 7:09 | 128 127-128 | 916 | 187 186-188 | 1/1 |
2.38 | 30:04 | 39 | 10:20 | 126 123-128 | 1302 | 172 126-186 | 0/0 |
2.44 | 30:49 | 45 | 12:04 | 122 118-124 | 1473 | 172 168-174 | 1/1 |
2.50 | 31:27 | 39 | 10:18 | 115 113-117 | 1184 | 179 172-186 | 0/0 |
2.56 | 31:56 | 28 | 7:31 | 117 113-120 | 880 | 185 184-188 | 1/0 |
2.63 | 35:47 | 3:52 +3:27 | 1:01:44 | 100 65-125 | 6174 | 164 86-188 | 0/3 |
2.69 | 36:19 | 32 | 8:33 | 80 68-95 | 684 | 189 186-192 | 1/0 |
2.75 | 36:48 | 29 | 7:41 | 106 98-113 | 814 | 184 182-186 | 1/0 |
2.81 | 37:17 | 29 | 7:37 | 118 114-119 | 899 | 185 184-186 | 0/0 |
2.88 | 37:44 | 27 | 7:20 | 121 120-123 | 887 | 184 182-186 | 1/1 |
2.94 | 38:31 | 47 | 12:32 | 119 116-121 | 1491 | 172 168-184 | 1/1 |
3.00 | 39:14 | 43 | 11:35 | 115 113-118 | 1331 | 174 170-176 | 0/0 |
3.06 | 39:47 | 32 | 8:38 | 116 114-120 | 1001 | 183 174-190 | 0/0 |
3.13 | 40:13 | 26 | 7:04 | 125 120-129 | 883 | 187 186-188 | 1/3 |
3.19 | 44:38 | 4:25 +4:00 | 1:10:35 | 89 58-130 | 6282 | 190 188-192 | 1/0 |
3.25 | 45:11 | 33 | 8:46 | 87 72-104 | 762 | 187 186-190 | 1/0 |
3.31 | 45:43 | 32 | 8:34 | 111 102-119 | 951 | 183 180-186 | 1/0 |
3.38 | 46:13 | 30 | 7:56 | 123 120-125 | 975 | 184 182-186 | 0/0 |
3.44 | 46:48 | 35 | 9:24 | 126 123-130 | 1184 | 179 120-186 | 0/0 |
3.50 | 47:34 | 46 | 12:15 | 120 118-124 | 1470 | 166 120-176 | 0/0 |
3.56 | 48:17 | 43 | 11:27 | 117 115-120 | 1341 | 174 170-176 | 0/0 |
3.63 | 48:44 | 27 | 7:14 | 117 115-119 | 846 | 186 178-192 | 0/0 |
3.69 | 49:11 | 27 | 7:11 | 125 120-128 | 898 | 188 184-190 | 1/0 |
3.75 | 50:50 | 1:39 +1:08 | 26:26 | 99 84-131 | 2617 | 187 184-192 | 0/2 |
3.81 | 51:21 | 31 | 8:15 | 102 94-109 | 841 | 184 184-186 | 1/0 |
3.88 | 51:50 | 29 | 7:38 | 116 112-118 | 886 | 185 184-186 | 0/0 |
3.94 | 52:19 | 30 | 7:58 | 119 117-120 | 947 | 184 182-186 | 0/1 |
4.00 | 52:51 | 32 | 8:25 | 125 117-128 | 1051 | 183 180-186 | 1/0 |
4.06 | 53:23 | 32 | 8:30 | 124 122-125 | 1053 | 182 178-184 | 0/0 |
4.09 | 53:35 | 12 | 8:15 | 123 123-124 | 1014 | 179 178-180 | 0/0 |
Heart
112/139max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 23m,
Range 6m, Flat prediction 35:00
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
181 (194 max)
Stride Length: 104cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 73.4 | 182 | 4.1 | 34:23 | 13:00 |
Walk | 0.6 | 108 | 0 | 27 | 28:12 |
Still | 0.3 | - | - | 12 | - |
Pause | 25.7 | - | - | 18:33 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:52 | 7:52 | 57.55 |
5km | 26:09 | 8:25 | 60.49 |
5M | 43:18 | 8:40 | 59.61 |
10km | 54:31 | 8:46 | 59.28 |
10M | 1:30:17 | 9:02 | 58.87 |
Half | 2:00:13 | 9:11 | 57.69 |
20M | 3:08:15 | 9:25 | 57.85 |
Mara | 4:10:38 | 9:34 | 57.47 |
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