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Tue 18th Jun 2019 at 4:00pm by Jonny1616

Run > Intervals

breezy

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Time
1:04:26
Miles
9.30
Min/mi
6:56
Pacing
23.3%
WAVA
64.58
Stride(cm)
131
Cals
980
Cadence
177
BPM
145
%MHR
84.5
B/mi
1001
Asc(m)
107
Surface
Track

Notes & Comments

w/u, 4 x 800 wi 2 mins shuffle, 5 x 400 wi 1 min shuffle, 6 x 200 wi 45secs shuffle, w/d (4 mins shuffle between sets)

Split Summary
===
1) 1m - 7:00(7:00/m) 127/141bpm 108cal 8.58/12.23mph
2) 0.07m - 37(8:15/m) 131/142bpm 9cal 7.28/12.15mph
3) 0.51m - 2:37(5:07/m) 148/161bpm 45cal 11.71/12.38mph
4) 0.19m - 2:00(10:35/m) 130/161bpm 29cal 5.67/11.65mph
5) 0.51m - 2:37(5:10/m) 153/164bpm 47cal 11.62/11.88mph
6) 0.19m - 2:00(10:22/m) 132/163bpm 28cal 5.78/11.67mph
7) 0.5m - 2:36(5:09/m) 156/167bpm 48cal 11.64/11.71mph
8) 0.18m - 2:00(10:58/m) 137/167bpm 30cal 5.47/11.73mph
9) 0.51m - 2:37(5:09/m) 157/167bpm 48cal 11.65/12.84mph
10) 0.38m - 4:00(10:27/m) 126/167bpm 43cal 5.74/11.59mph
11) 0.25m - 1:14(4:53/m) 152/164bpm 20cal 12.3/12.29mph
12) 0.09m - 1:00(10:47/m) 148/165bpm 18cal 5.57/12.15mph
13) 0.26m - 1:15(4:48/m) 158/167bpm 23cal 12.48/12.5mph
14) 0.09m - 1:00(10:42/m) 151/167bpm 18cal 5.61/12.31mph
15) 0.26m - 1:16(4:54/m) 158/166bpm 23cal 12.26/12.5mph
16) 0.1m - 1:00(10:25/m) 152/167bpm 19cal 5.76/12.36mph
17) 0.26m - 1:15(4:49/m) 159/168bpm 23cal 12.44/13.65mph
18) 0.09m - 1:00(10:40/m) 152/168bpm 18cal 5.62/12.46mph
19) 0.26m - 1:15(4:52/m) 159/167bpm 23cal 12.35/13.25mph
20) 0.4m - 4:00(9:58/m) 130/168bpm 39cal 6.02/12.33mph
21) 0.12m - 35(4:43/m) 145/160bpm 7cal 12.72/13.36mph
22) 0.07m - 45(10:56/m) 152/161bpm 14cal 5.49/12.92mph
23) 0.12m - 33(4:30/m) 153/164bpm 9cal 13.33/13.63mph
24) 0.07m - 45(11:05/m) 154/164bpm 14cal 5.42/12.94mph
25) 0.12m - 34(4:37/m) 153/163bpm 10cal 12.99/14.17mph
26) 0.06m - 45(12:35/m) 155/164bpm 14cal 4.77/12.8mph
27) 0.13m - 34(4:26/m) 154/166bpm 9cal 13.53/13.13mph
28) 0.07m - 45(11:10/m) 156/166bpm 14cal 5.37/12.84mph
29) 0.13m - 34(4:31/m) 154/165bpm 9cal 13.26/13.4mph
30) 0.06m - 45(11:36/m) 157/166bpm 14cal 5.17/13.32mph
31) 0.13m - 34(4:18/m) 155/165bpm 9cal 13.97/13.88mph
32) 0.54m - 4:00(7:26/m) 143/166bpm 61cal 8.06/13.67mph
33) 1m - 6:58(6:58/m) 138/143bpm 89cal 8.6/8.77mph
34) 0.57m - 4:00(7:02/m) 138/143bpm 48cal 8.53/9.04mph

7:00 37 2:37 2:00 2:37 2:00 2:36 2:00 2:37 4:00 1:14 1:00 1:15 1:00 1:16 1:00 1:15 1:00 1:15 4:00 35 45 33 45 34 45 34 45 34 45 34 4:00 6:58 4:00

Pin Map

0mi in 0

Pace

16%

32%

36%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.07	10:00	10:00 +4:15	9:22	125 70-141	1172	170 120-186	12/12
2.38	20:00	10:00	7:35	144 91-163	1093	179 158-200	16/15
3.85	30:00	10:00	6:50	149 111-167	1019	179 158-194	16/18
5.30	40:00	10:00	6:52	149 110-167	1023	179 158-200	16/16
6.65	50:00	10:00	7:26	148 115-168	1101	178 158-206	14/16
8.07	1:00:00	10:00	7:01	147 124-166	1031	173 158-208	17/18
9.30	1:08:40	8:40	7:03	138 128-143	974	173 170-176	14/14

Heart

145/168max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 107m, Range 4m, Flat prediction 1:04:26

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

177 (208 max) Stride Length: 131cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	94.2	176	9.3	1:04:25	7:23
Walk	0.0	120	0	0	NAN:00:00
Pause	5.8	-	-	4:15	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:11	4:47	64.34%	More
800m	2:32	5:05	69.41%	More
1km	3:33	5:43	64.65%	More
Mile	6:05	6:05	65.06%	More
5k	20:46	6:41	64.70%	More
5 miles	34:14	6:51	63.69%	More
10k	42:41	6:52	63.74%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:04	6:04	65.15
5km	20:09	6:29	66.66
5M	33:23	6:41	65.31
10km	42:01	6:46	64.74
10M	1:09:35	6:58	64.54
Half	1:32:39	7:04	63.61
20M	2:25:05	7:15	64.37
Mara	3:13:10	7:22	64.46

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