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Fri 19th Apr 2024 at 2:40pm by johntz
Run > Intervals
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Time
43:55
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Miles 4.23
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Min/mi 10:23
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Pacing
77.3%
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WAVA
47.98
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Stride(cm)
97
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Cals
512
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Watts
324
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Cadence
160
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BPM
146
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%MHR
77.4
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B/mi 1511
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Asc(m)
37
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Hillscore
1
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Surface
Road
Notes & Comments
1) 1mi - 10:52(10:52/mi) 137/161bpm [1489b/mi] 122cal 327/430W
2) 0.4mi - 4:08(10:27/mi) 137/146bpm [1432b/mi] 47cal 330/411W
3) 0.14mi - 1:00(7:19/mi) 156/164bpm [1142b/mi] 13cal 383/422W
4) 0.27mi - 3:00(10:56/mi) 146/165bpm [1597b/mi] 36cal 310/411W
5) 0.14mi - 1:00(7:13/mi) 156/166bpm [1126b/mi] 14cal 415/458W
6) 0.25mi - 3:00(11:46/mi) 148/166bpm [1742b/mi] 34cal 320/454W
7) 0.14mi - 1:00(7:10/mi) 156/167bpm [1117b/mi] 13cal 388/444W
8) 0.26mi - 3:00(11:37/mi) 148/166bpm [1720b/mi] 33cal 293/457W
9) 0.14mi - 1:00(7:17/mi) 153/164bpm [1114b/mi] 13cal 378/423W
10) 0.26mi - 3:00(11:42/mi) 150/162bpm [1754b/mi] 34cal 322/436W
11) 0.14mi - 1:00(7:00/mi) 160/168bpm [1121b/mi] 14cal 390/437W
12) 0.92mi - 10:00(10:51/mi) 150/168bpm [1627b/mi] 116cal 302/466W
13) 0.17mi - 1:55(11:11/mi) 148/156bpm [1655b/mi] 23cal 324/431W
2) 0.4mi - 4:08(10:27/mi) 137/146bpm [1432b/mi] 47cal 330/411W
3) 0.14mi - 1:00(7:19/mi) 156/164bpm [1142b/mi] 13cal 383/422W
4) 0.27mi - 3:00(10:56/mi) 146/165bpm [1597b/mi] 36cal 310/411W
5) 0.14mi - 1:00(7:13/mi) 156/166bpm [1126b/mi] 14cal 415/458W
6) 0.25mi - 3:00(11:46/mi) 148/166bpm [1742b/mi] 34cal 320/454W
7) 0.14mi - 1:00(7:10/mi) 156/167bpm [1117b/mi] 13cal 388/444W
8) 0.26mi - 3:00(11:37/mi) 148/166bpm [1720b/mi] 33cal 293/457W
9) 0.14mi - 1:00(7:17/mi) 153/164bpm [1114b/mi] 13cal 378/423W
10) 0.26mi - 3:00(11:42/mi) 150/162bpm [1754b/mi] 34cal 322/436W
11) 0.14mi - 1:00(7:00/mi) 160/168bpm [1121b/mi] 14cal 390/437W
12) 0.92mi - 10:00(10:51/mi) 150/168bpm [1627b/mi] 116cal 302/466W
13) 0.17mi - 1:55(11:11/mi) 148/156bpm [1655b/mi] 23cal 324/431W
10:52 4:08 1:00 3:00 1:00 3:00 1:00 3:00 1:00 3:00 1:00 10:00 1:55
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Power Watts Watts | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|---|
0.06 | 42 | 42 | 11:12 | 81 65-97 | 907 | 154 66-164 | 274 40-346 | 2/0 |
0.13 | 1:21 | 39 | 10:20 | 111 97-126 | 1146 | 161 158-164 | 304 275-330 | 0/5 |
0.19 | 2:01 | 41 | 10:48 | 128 122-134 | 1383 | 161 160-162 | 338 306-368 | 1/2 |
0.25 | 2:45 | 44 | 11:43 | 136 133-140 | 1593 | 158 156-160 | 387 362-430 | 4/0 |
0.31 | 3:29 | 44 | 11:39 | 141 139-142 | 1643 | 158 156-160 | 380 325-408 | 5/0 |
0.38 | 4:12 | 43 | 11:32 | 143 140-147 | 1648 | 160 158-174 | 315 114-361 | 1/0 |
0.44 | 4:52 | 40 | 10:39 | 150 147-153 | 1597 | 160 158-162 | 319 292-334 | 1/0 |
0.50 | 5:31 | 39 | 10:32 | 156 151-160 | 1643 | 160 158-160 | 302 292-310 | 0/1 |
0.56 | 6:11 | 40 | 10:35 | 160 156-161 | 1694 | 161 158-168 | 302 259-320 | 0/2 |
0.63 | 6:53 | 42 | 11:06 | 152 144-158 | 1686 | 159 158-160 | 324 298-385 | 1/1 |
0.69 | 7:35 | 42 | 11:11 | 143 140-145 | 1598 | 159 156-160 | 343 281-400 | 3/0 |
0.75 | 8:15 | 40 | 10:44 | 141 139-143 | 1513 | 159 158-160 | 300 277-310 | 1/1 |
0.81 | 8:54 | 39 | 10:31 | 141 138-144 | 1483 | 161 160-164 | 306 297-336 | 0/1 |
0.88 | 9:33 | 39 | 10:20 | 136 135-137 | 1406 | 160 158-162 | 339 309-362 | 0/1 |
0.94 | 10:12 | 39 | 10:17 | 137 135-139 | 1410 | 161 158-168 | 334 252-358 | 1/3 |
1.00 | 10:52 | 40 | 10:42 | 139 137-141 | 1488 | 160 158-160 | 354 347-369 | 2/1 |
1.06 | 11:32 | 41 | 10:50 | 140 138-142 | 1516 | 159 152-160 | 337 314-395 | 1/1 |
1.13 | 13:11 | 1:39 +1:00 | 26:23 | 130 107-146 | 3430 | 156 98-162 | 340 74-411 | 2/0 |
1.19 | 13:50 | 38 | 10:13 | 131 124-138 | 1339 | 162 160-162 | 352 343-361 | 3/1 |
1.25 | 14:28 | 39 | 10:19 | 139 137-141 | 1433 | 160 158-162 | 330 313-357 | 1/1 |
1.31 | 15:08 | 40 | 10:32 | 140 138-142 | 1475 | 159 158-160 | 324 311-336 | 0/2 |
1.38 | 15:47 | 39 | 10:30 | 142 141-144 | 1492 | 158 156-160 | 312 297-320 | 0/1 |
1.44 | 16:18 | 31 | 8:18 | 146 142-154 | 1211 | 163 158-168 | 333 303-394 | 1/1 |
1.50 | 16:45 | 26 | 7:01 | 158 155-161 | 1108 | 170 168-170 | 399 390-416 | 0/1 |
1.56 | 17:18 | 34 | 8:57 | 162 157-165 | 1450 | 163 154-168 | 387 324-422 | 1/1 |
1.63 | 17:59 | 41 | 10:49 | 152 148-157 | 1644 | 157 156-160 | 306 276-349 | 0/1 |
1.69 | 18:39 | 40 | 10:39 | 144 140-149 | 1533 | 159 156-160 | 301 274-327 | 1/2 |
1.75 | 19:21 | 43 | 11:22 | 139 136-142 | 1581 | 158 156-158 | 298 280-326 | 1/1 |
1.81 | 20:02 | 40 | 10:46 | 140 138-143 | 1508 | 159 158-164 | 306 289-328 | 1/2 |
1.88 | 20:29 | 27 | 7:11 | 151 143-159 | 1085 | 170 164-172 | 404 326-431 | 2/1 |
1.94 | 20:56 | 27 | 7:12 | 161 157-165 | 1159 | 173 170-178 | 438 412-458 | 2/3 |
2.00 | 21:38 | 42 | 11:09 | 159 154-166 | 1773 | 156 150-170 | 355 293-454 | 1/1 |
2.06 | 22:21 | 43 | 11:34 | 150 145-154 | 1734 | 157 156-158 | 314 303-346 | 1/1 |
2.13 | 23:07 | 46 | 12:14 | 144 141-145 | 1762 | 157 154-158 | 294 280-308 | 2/0 |
2.19 | 23:51 | 44 | 11:45 | 143 141-145 | 1680 | 156 154-158 | 328 297-373 | 2/0 |
2.25 | 24:21 | 30 | 8:01 | 148 141-155 | 1187 | 165 158-170 | 351 299-396 | 1/1 |
2.31 | 24:47 | 26 | 7:01 | 159 155-163 | 1116 | 170 168-172 | 392 375-413 | 1/2 |
2.38 | 25:22 | 34 | 9:10 | 163 159-167 | 1493 | 161 154-170 | 390 306-457 | 0/1 |
2.44 | 26:07 | 45 | 12:05 | 153 148-159 | 1849 | 155 154-156 | 288 270-310 | 0/0 |
2.50 | 26:51 | 44 | 11:41 | 145 143-147 | 1693 | 157 156-158 | 277 266-287 | 0/1 |
2.56 | 27:34 | 43 | 11:36 | 142 140-144 | 1647 | 158 156-158 | 275 255-289 | 1/1 |
2.63 | 28:11 | 37 | 9:44 | 140 138-145 | 1364 | 160 156-166 | 310 282-392 | 1/1 |
2.69 | 28:39 | 28 | 7:29 | 152 144-157 | 1137 | 167 164-168 | 368 347-406 | 1/2 |
2.75 | 29:08 | 29 | 7:43 | 161 158-164 | 1243 | 167 154-170 | 413 371-436 | 3/1 |
2.81 | 29:55 | 47 | 12:30 | 154 150-161 | 1926 | 154 152-158 | 349 304-393 | 2/2 |
2.88 | 30:39 | 44 | 11:49 | 149 147-151 | 1761 | 158 158-158 | 301 292-313 | 2/2 |
2.94 | 31:22 | 43 | 11:25 | 146 146-147 | 1666 | 159 158-162 | 308 292-346 | 1/1 |
3.00 | 32:03 | 41 | 10:55 | 147 146-149 | 1604 | 157 154-164 | 302 283-313 | 1/2 |
3.06 | 32:29 | 26 | 6:57 | 156 149-161 | 1083 | 170 164-172 | 381 313-409 | 0/1 |
3.13 | 32:55 | 27 | 7:05 | 165 161-168 | 1168 | 172 172-172 | 405 391-431 | 2/2 |
3.19 | 33:32 | 37 | 9:52 | 163 158-168 | 1609 | 159 154-172 | 352 289-466 | 0/1 |
3.25 | 34:14 | 42 | 11:07 | 155 152-158 | 1724 | 159 158-160 | 297 286-324 | 1/1 |
3.31 | 34:55 | 41 | 10:59 | 151 149-152 | 1659 | 161 160-162 | 304 292-322 | 2/0 |
3.38 | 35:37 | 41 | 11:03 | 149 146-150 | 1648 | 160 160-162 | 308 290-321 | 0/1 |
3.44 | 36:19 | 42 | 11:18 | 147 146-149 | 1660 | 159 158-160 | 285 269-301 | 1/1 |
3.50 | 37:01 | 42 | 11:13 | 150 149-151 | 1682 | 160 160-162 | 301 278-319 | 2/1 |
3.56 | 37:42 | 41 | 10:56 | 151 150-152 | 1651 | 161 160-162 | 312 300-324 | 1/1 |
3.63 | 38:22 | 40 | 10:36 | 150 148-151 | 1589 | 161 160-164 | 301 273-334 | 0/4 |
3.69 | 39:00 | 38 | 10:12 | 149 147-150 | 1519 | 161 160-162 | 298 279-320 | 2/2 |
3.75 | 39:40 | 40 | 10:43 | 148 147-149 | 1585 | 162 160-162 | 329 295-350 | 2/1 |
3.81 | 40:23 | 42 | 11:19 | 148 146-151 | 1675 | 160 158-162 | 312 294-321 | 2/1 |
3.88 | 41:04 | 41 | 10:59 | 150 150-151 | 1647 | 161 160-162 | 309 282-350 | 0/2 |
3.94 | 41:45 | 41 | 10:53 | 150 148-151 | 1633 | 161 160-162 | 282 273-294 | 1/2 |
4.00 | 42:25 | 40 | 10:39 | 146 144-149 | 1555 | 162 160-174 | 276 237-297 | 0/4 |
4.06 | 43:03 | 39 | 10:17 | 142 140-145 | 1461 | 161 160-162 | 270 256-290 | 0/4 |
4.13 | 43:44 | 41 | 10:54 | 142 140-144 | 1548 | 161 160-164 | 296 273-311 | 2/0 |
4.19 | 44:29 | 45 | 11:57 | 152 144-156 | 1816 | 161 158-164 | 366 293-431 | 5/1 |
4.23 | 44:55 | 26 | 11:00 | 153 152-155 | 1683 | 161 160-162 | 304 287-335 | 1/1 |
Heart
146/168max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 37m,
Range 18m, Flat prediction 43:38
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
12 2.8% | 11:25 |
See your biggest climbs |
Power
324W (466 max)
Power Graph
Power Bands
Cadence
160 (178 max)
Stride Length: 97cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 97.5 | 160 | 4.2 | 43:47 | 10:37 |
Walk | 0.2 | 97 | 0 | 6 | 14:51 |
Still | 0.1 | - | - | 2 | - |
Pause | 2.2 | - | - | 1:00 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:03 | 9:03 | 49.77 |
5km | 31:19 | 10:05 | 48.99 |
5M | 52:45 | 10:33 | 47.46 |
10km | 1:06:55 | 10:46 | 46.77 |
10M | 1:52:40 | 11:16 | 45.97 |
Half | 2:31:26 | 11:34 | 44.93 |
20M | 4:00:40 | 12:02 | 44.80 |
Mara | 5:23:29 | 12:21 | 44.44 |
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