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Wed 24th Apr 2024 at 7:53am by AngeM

Run > Intervals
  • Time
    1:03:37
  • Miles
    6.57
  • Min/mi
    9:41
  • Pacing
    0%
  • WAVA
    58.10
  • Stride(cm)
    83
  • Cals
    591
  • Cadence
    201
  • BPM
    144
  • %MHR
    84.4
  • B/mi
    1398
  • Asc(m)
    222
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

AWP 2-1 min mash up.

My magic capris leggings brought out some familiar faces today Frank Vickers Adrian Martin Hugh Woolfenden ❤️ wu to park- 2 sets of 3 x 2 min/1 min, 4 x 1 min/1 min-wd home

1) 1mi - 9:42(9:42/mi) 137/145bpm [1330b/mi] 88cal
2) 0.73mi - 6:33(8:57/mi) 138/150bpm [1235b/mi] 59cal
3) 0.27mi - 2:00(7:29/mi) 122/158bpm [913b/mi] 17cal
4) 0.04mi - 1:00(23:58/mi) 146/159bpm [3499b/mi] 9cal
5) 0.26mi - 2:00(7:38/mi) 149/161bpm [1137b/mi] 20cal
6) 0.03mi - 1:00(31:45/mi) 143/162bpm [4541b/mi] 9cal
7) 0.27mi - 2:00(7:19/mi) 138/166bpm [1011b/mi] 19cal
8) 0.04mi - 1:00(26:53/mi) 152/166bpm [4087b/mi] 9cal
9) 0.15mi - 1:00(6:46/mi) 120/149bpm [812b/mi] 10cal
10) 0.01mi - 1:00(1:09:35/mi) 150/164bpm [10437b/mi] 9cal
11) 0.15mi - 1:00(6:42/mi) 146/163bpm [979b/mi] 9cal
12) 0.03mi - 1:00(29:53/mi) 153/164bpm [4573b/mi] 9cal
13) 0.14mi - 1:00(7:03/mi) 145/167bpm [1023b/mi] 10cal
14) 0.04mi - 1:00(24:53/mi) 158/168bpm [3932b/mi] 10cal
15) 0.15mi - 1:00(6:49/mi) 151/165bpm [1029b/mi] 10cal
16) 0.02mi - 1:00(51:08/mi) 157/165bpm [8029b/mi] 10cal
17) 0.28mi - 2:00(7:13/mi) 159/168bpm [1147b/mi] 20cal
18) 0.03mi - 1:00(28:57/mi) 150/166bpm [4343b/mi] 9cal
19) 0.26mi - 2:00(7:33/mi) 153/169bpm [1156b/mi] 18cal
20) 0.04mi - 1:00(24:11/mi) 162/169bpm [3918b/mi] 10cal
21) 0.28mi - 2:00(7:16/mi) 160/169bpm [1162b/mi] 21cal
22) 0.04mi - 1:00(26:26/mi) 158/169bpm [4175b/mi] 10cal
23) 0.15mi - 1:00(6:54/mi) 148/166bpm [1020b/mi] 10cal
24) 0.04mi - 1:00(27:10/mi) 152/168bpm [4129b/mi] 9cal
25) 0.15mi - 1:00(6:50/mi) 141/164bpm [964b/mi] 10cal
26) 0.01mi - 1:00(1:07:10/mi) 149/165bpm [10008b/mi] 9cal
27) 0.14mi - 1:00(7:10/mi) 133/154bpm [953b/mi] 5cal
28) 0.01mi - 1:00(1:12:14/mi) 151/160bpm [10907b/mi] 9cal
29) 0.14mi - 1:00(6:54/mi) 140/166bpm [966b/mi] 7cal
30) 0.1mi - 1:00(9:46/mi) 124/169bpm [1211b/mi] 7cal
31) 1mi - 8:41(8:41/mi) 153/164bpm [1329b/mi] 85cal
32) 0.55mi - 4:40(8:26/mi) 153/166bpm [1289b/mi] 45cal
9:42 6:33 2:00 1:00 2:00 1:00 2:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 8:41 4:40
Pin Map
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0mi in 0

Pace

25% 12% 27% 21% 14%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 38 38 10:08 100 83-124 1014 199 196-208 0/7
0.13 1:18 40 10:46 131 127-134 1411 195 194-198 0/4
0.19 1:55 37 9:46 136 135-137 1328 196 196-196 4/3
0.25 2:31 36 9:39 139 139-139 1341 197 196-198 1/2
0.31 3:17 46 +6 12:13 137 132-141 1673 196 192-198 2/1
0.38 3:54 37 9:55 138 137-139 1368 197 196-200 10/2
0.44 4:31 37 9:47 137 135-138 1340 198 198-200 8/2
0.50 5:06 35 9:15 137 136-139 1267 199 196-202 2/4
0.56 5:41 35 9:27 139 137-142 1313 201 196-206 0/3
0.63 6:17 36 9:30 144 141-145 1368 200 198-202 5/5
0.69 6:51 35 9:13 144 143-145 1328 199 198-200 1/8
0.75 7:28 37 9:56 144 143-145 1431 200 196-202 7/4
0.81 8:05 37 9:49 143 143-144 1404 198 196-200 4/1
0.88 8:39 34 8:59 145 144-145 1302 201 200-202 3/3
0.94 9:21 42 +9 11:08 142 139-145 1580 201 198-202 7/3
1.00 9:57 36 9:40 141 139-143 1363 202 190-210 0/9
1.06 10:34 37 9:59 144 143-145 1438 201 198-204 4/0
1.13 11:08 34 8:57 144 143-145 1290 202 202-202 2/6
1.19 11:42 34 8:57 144 143-146 1289 203 202-204 10/0
1.25 12:29 47 +15 12:37 139 133-146 1753 208 206-210 1/4
1.31 13:02 33 8:55 138 133-142 1230 206 204-210 2/3
1.38 13:34 32 8:26 144 142-145 1215 204 202-206 2/1
1.44 15:02 1:28 +1:01 23:34 132 104-146 3112 207 198-216 3/0
1.50 15:38 36 9:38 108 107-112 1041 211 204-220 10/1
1.56 16:25 46 +12 12:20 133 115-146 1639 204 198-208 0/11
1.63 16:59 35 9:17 145 144-146 1347 204 202-206 1/1
1.69 17:31 31 8:20 148 147-148 1232 203 188-208 1/3
1.75 26:02 8:31 +7:57 2:16:22 121 94-150 16500 195 96-226 2/0
1.81 26:30 28 7:32 110 99-118 829 224 210-228 4/1
1.88 26:58 28 7:30 116 114-120 870 217 214-222 2/1
1.94 27:26 27 7:15 128 122-135 928 213 212-214 2/2
2.00 27:55 30 7:56 148 135-159 1174 213 210-214 2/1
2.06 29:04 1:09 18:21 141 120-159 2586 150 88-222 2/2
2.13 29:34 30 7:59 138 126-147 1101 214 212-220 0/2
2.19 30:02 28 7:31 154 149-157 1157 210 196-212 2/0
2.25 30:31 29 7:42 160 158-161 1233 211 210-212 1/3
2.31 31:11 40 10:36 161 158-162 1707 195 118-214 0/5
2.38 32:10 59 15:39 129 110-155 2018 168 104-224 3/0
2.44 32:39 29 7:51 120 114-125 941 222 218-226 4/1
2.50 33:07 28 7:24 134 126-143 992 219 218-220 1/2
2.56 33:34 27 7:17 158 147-166 1150 215 212-218 1/1
2.63 34:26 51 13:44 164 157-166 2251 162 104-214 3/3
2.69 35:11 46 12:10 131 115-153 1594 139 94-228 0/1
2.75 35:37 26 6:52 117 116-120 803 221 218-224 0/1
2.81 36:48 1:11 19:02 144 120-163 2742 211 104-228 2/0
2.88 37:21 33 8:41 136 133-142 1181 226 226-228 0/5
2.94 37:47 26 7:02 156 145-163 1097 222 218-226 2/1
3.00 39:00 1:13 19:29 148 128-163 2883 145 92-226 2/0
3.06 39:27 26 7:01 135 126-145 947 225 222-228 1/1
3.13 39:52 25 6:48 158 147-167 1074 222 218-224 2/2
3.19 41:01 1:09 18:26 155 138-168 2858 159 116-226 2/0
3.25 41:27 26 6:51 146 139-155 1001 225 222-228 2/4
3.31 41:53 26 6:52 161 158-164 1105 220 220-220 8/5
3.38 43:08 1:16 20:11 152 138-165 3067 187 84-228 2/4
3.44 43:36 28 7:26 152 145-160 1130 224 218-228 0/1
3.50 44:05 29 7:37 163 160-166 1240 218 216-222 1/2
3.56 44:31 27 7:04 167 167-168 1181 214 200-218 2/1
3.63 45:08 37 9:49 165 160-167 1620 212 198-218 0/10
3.69 46:11 1:03 16:48 140 129-157 2352 165 102-226 4/0
3.75 46:39 28 7:27 136 128-147 1012 216 202-224 1/3
3.81 47:07 28 7:28 159 150-165 1188 216 212-218 4/0
3.88 47:36 29 7:45 168 166-169 1303 212 212-214 1/2
3.94 48:27 51 13:32 166 161-169 2246 155 102-212 4/2
4.00 49:15 48 12:43 155 149-161 1971 179 106-226 2/2
4.06 49:41 26 6:55 152 148-156 1052 220 218-222 5/1
4.13 50:07 27 7:05 163 159-166 1155 218 214-220 0/5
4.19 50:36 29 7:37 168 166-169 1280 217 214-218 2/6
4.25 51:27 51 13:35 165 160-169 2241 161 102-218 7/0
4.31 52:11 44 11:48 146 139-157 1723 163 100-228 5/1
4.38 52:38 27 7:10 146 140-156 1045 224 222-226 2/8
4.44 53:33 56 14:51 160 145-167 2377 160 102-220 1/0
4.50 54:15 42 11:06 136 129-146 1509 169 104-228 3/1
4.56 54:41 26 6:56 141 134-149 978 223 222-224 8/0
4.62 55:56 1:15 20:04 146 121-165 2931 208 96-228 0/7
4.69 56:26 30 8:00 125 121-130 999 223 218-228 0/3
4.75 56:54 28 7:29 143 133-154 1070 219 218-224 0/5
4.81 58:09 1:14 19:50 145 131-160 2875 224 218-226 0/0
4.87 58:39 30 8:06 141 132-154 1143 224 222-226 4/0
4.94 1:02:04 3:25 +2:51 54:33 139 104-169 7583 193 114-220 2/1
5.00 1:02:39 35 9:20 120 110-138 1120 204 202-208 0/10
5.06 1:03:16 37 9:52 144 141-149 1421 204 202-208 0/1
5.12 1:03:48 32 8:39 146 145-147 1264 203 192-212 8/0
5.19 1:04:35 47 +15 12:30 145 137-150 1814 209 208-212 4/1
5.25 1:05:10 35 9:17 134 132-136 1245 209 206-212 2/3
5.31 1:05:43 33 8:50 148 139-156 1306 207 206-208 0/2
5.38 1:06:16 33 8:53 157 157-158 1395 204 194-208 1/2
5.44 1:07:26 1:10 +44 18:40 142 132-158 2651 211 202-218 4/5
5.50 1:08:00 34 9:06 152 142-159 1383 214 210-218 3/2
5.56 1:08:33 33 8:46 162 161-164 1419 206 192-210 7/0
5.63 1:09:06 33 8:42 162 158-164 1410 207 204-210 2/2
5.69 1:09:38 32 8:32 161 161-161 1374 204 192-208 0/4
5.75 1:10:11 33 8:48 160 158-162 1408 207 192-218 6/0
5.81 1:10:45 34 9:03 161 159-162 1458 206 204-208 2/4
5.88 1:11:18 33 8:49 159 157-160 1401 205 202-206 0/6
5.94 1:11:49 31 8:20 160 159-160 1332 208 206-208 6/3
6.00 1:12:20 31 8:20 161 160-163 1340 208 208-208 2/2
6.06 1:12:54 33 8:55 160 157-162 1428 193 104-210 1/12
6.13 1:13:29 35 9:20 161 157-163 1502 205 196-210 3/1
6.19 1:14:00 31 8:15 164 161-166 1353 204 196-210 3/5
6.25 1:14:31 31 8:24 158 157-162 1326 209 208-210 2/5
6.31 1:15:03 32 8:28 154 152-156 1304 207 204-210 4/1
6.38 1:15:34 31 8:10 151 150-152 1234 208 208-208 1/5
6.44 1:16:36 1:02 +31 16:36 142 132-151 2356 214 210-218 1/6
6.50 1:17:06 30 8:03 139 135-143 1119 214 212-218 8/1
6.56 1:17:36 30 7:55 148 142-153 1173 214 210-220 1/6
6.57 1:17:38 2 9:47 153 153-153 1498 214 214-214 0/0

Heart

144/169max
  • Show Beats/Mile

Elevation

Asc 222m, Range 31m, Flat prediction 1:03:46
Elevation Graph
Biggest Climbs (m) Min/mi
13 8.2% 6:37
11 8.6% 11:30
See your biggest climbs

Cadence

201 (228 max) Stride Length: 83cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 73.6 210 6.4 54:29 10:06
Walk 12.1 106 0.2 10:39 1:00:24
Still 2.7 - - 2:24 -
Pause 11.5 - - 10:06 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:45 7:02 56.98% More
800m 4:14 8:31 51.96% More
1km 5:17 8:31 54.18% More
Mile 8:32 8:32 57.13% More
5k 32:26 10:26 52.56% More
5 miles 1:01:08 12:14 45.54% More
10k 1:13:51 11:53 47.21% More

Predictions

Dist Time Per Mile WAVA
1M 8:39 8:39 56.39
5km 28:46 9:16 59.24
5M 47:38 9:32 58.44
10km 59:58 9:39 58.14
10M 1:39:18 9:56 57.90
Half 2:12:13 10:06 56.82
20M 3:27:02 10:21 57.17
Mara 4:35:39 10:31 56.91
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