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Tue 7th May 2024 at 3:33pm by johnnywoo77
Run > Intervals
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Time
40:06
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Miles 4.99
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Min/mi 8:02
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Pacing
78.8%
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WAVA
57.31
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Stride(cm)
115
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Cals
483
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Cadence
175
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BPM
143
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%MHR
83.8
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B/mi 1152
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Asc(m)
45
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Surface
Road
Notes & Comments
1) 0.62mi - 5:33(8:56/mi) 119/129bpm [1062b/mi] 54cal 6.72/7.2mph
2) 0.62mi - 5:20(8:34/mi) 133/137bpm [1140b/mi] 62cal 7/7.39mph
3) 0mi - 2(8:31/mi) 134/134bpm [1141b/mi] 7.04/7.41mph
4) 0.33mi - 2:00(6:05/mi) 150/158bpm [911b/mi] 27cal 9.88/10.08mph
5) 0.11mi - 1:00(9:11/mi) 152/157bpm [1395b/mi] 13cal 6.54/10.08mph
6) 0.32mi - 2:00(6:09/mi) 153/161bpm [942b/mi] 27cal 9.74/10mph
7) 0.1mi - 1:00(10:12/mi) 156/163bpm [1592b/mi] 13cal 5.88/10.02mph
8) 0.33mi - 2:00(6:06/mi) 158/165bpm [965b/mi] 28cal 9.83/10.35mph
9) 0.1mi - 1:00(9:32/mi) 160/171bpm [1526b/mi] 14cal 6.29/9.37mph
10) 0.31mi - 2:00(6:27/mi) 157/162bpm [1013b/mi] 28cal 9.3/9.64mph
11) 0.07mi - 1:00(14:19/mi) 152/162bpm [2177b/mi] 13cal 4.19/9.18mph
12) 0.32mi - 2:00(6:17/mi) 154/160bpm [967b/mi] 27cal 9.55/9.71mph
13) 0.08mi - 1:00(13:11/mi) 151/159bpm [1991b/mi] 13cal 4.55/9.5mph
14) 0.32mi - 2:00(6:14/mi) 155/166bpm [965b/mi] 27cal 9.63/10.18mph
15) 0.07mi - 1:00(13:42/mi) 156/165bpm [2136b/mi] 13cal 4.38/9.81mph
16) 0.62mi - 5:26(8:44/mi) 138/148bpm [1205b/mi] 58cal 6.87/7.24mph
17) 0.62mi - 5:26(8:44/mi) 142/145bpm [1240b/mi] 63cal 6.87/7.37mph
18) 0.04mi - 21(8:57/mi) 141/142bpm [1262b/mi] 3cal 6.7/6.89mph
2) 0.62mi - 5:20(8:34/mi) 133/137bpm [1140b/mi] 62cal 7/7.39mph
3) 0mi - 2(8:31/mi) 134/134bpm [1141b/mi] 7.04/7.41mph
4) 0.33mi - 2:00(6:05/mi) 150/158bpm [911b/mi] 27cal 9.88/10.08mph
5) 0.11mi - 1:00(9:11/mi) 152/157bpm [1395b/mi] 13cal 6.54/10.08mph
6) 0.32mi - 2:00(6:09/mi) 153/161bpm [942b/mi] 27cal 9.74/10mph
7) 0.1mi - 1:00(10:12/mi) 156/163bpm [1592b/mi] 13cal 5.88/10.02mph
8) 0.33mi - 2:00(6:06/mi) 158/165bpm [965b/mi] 28cal 9.83/10.35mph
9) 0.1mi - 1:00(9:32/mi) 160/171bpm [1526b/mi] 14cal 6.29/9.37mph
10) 0.31mi - 2:00(6:27/mi) 157/162bpm [1013b/mi] 28cal 9.3/9.64mph
11) 0.07mi - 1:00(14:19/mi) 152/162bpm [2177b/mi] 13cal 4.19/9.18mph
12) 0.32mi - 2:00(6:17/mi) 154/160bpm [967b/mi] 27cal 9.55/9.71mph
13) 0.08mi - 1:00(13:11/mi) 151/159bpm [1991b/mi] 13cal 4.55/9.5mph
14) 0.32mi - 2:00(6:14/mi) 155/166bpm [965b/mi] 27cal 9.63/10.18mph
15) 0.07mi - 1:00(13:42/mi) 156/165bpm [2136b/mi] 13cal 4.38/9.81mph
16) 0.62mi - 5:26(8:44/mi) 138/148bpm [1205b/mi] 58cal 6.87/7.24mph
17) 0.62mi - 5:26(8:44/mi) 142/145bpm [1240b/mi] 63cal 6.87/7.37mph
18) 0.04mi - 21(8:57/mi) 141/142bpm [1262b/mi] 3cal 6.7/6.89mph
5:33 5:20 2 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 5:26 5:26 21
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 | 41 | 41 | 10:53 | 89 77-99 | 969 | 150 90-176 | 0/9 |
0.13 | 1:14 | 33 | 8:45 | 112 102-121 | 980 | 168 164-170 | 2/1 |
0.19 | 1:47 | 33 | 8:53 | 124 122-126 | 1101 | 169 166-174 | 1/0 |
0.25 | 2:20 | 33 | 8:43 | 127 127-128 | 1108 | 170 168-174 | 1/0 |
0.31 | 2:52 | 33 | 8:43 | 126 125-127 | 1099 | 170 168-172 | 2/1 |
0.38 | 3:25 | 32 | 8:40 | 127 125-128 | 1100 | 169 166-174 | 1/0 |
0.44 | 3:58 | 34 | 8:58 | 122 119-124 | 1094 | 170 164-174 | 0/2 |
0.50 | 4:30 | 31 | 8:18 | 122 121-124 | 1013 | 171 170-174 | 0/2 |
0.56 | 5:02 | 32 | 8:34 | 125 124-126 | 1070 | 173 172-174 | 0/4 |
0.63 | 5:36 | 34 | 9:06 | 129 128-130 | 1175 | 172 170-174 | 2/2 |
0.69 | 6:10 | 34 | 9:09 | 131 130-132 | 1198 | 172 170-174 | 1/1 |
0.75 | 6:42 | 32 | 8:28 | 130 129-131 | 1101 | 172 168-174 | 2/0 |
0.81 | 7:15 | 33 | 8:48 | 132 131-134 | 1163 | 173 172-174 | 1/1 |
0.88 | 7:48 | 33 | 8:53 | 132 131-134 | 1173 | 173 172-176 | 2/0 |
0.94 | 8:20 | 32 | 8:35 | 134 133-135 | 1151 | 175 174-176 | 2/0 |
1.00 | 8:52 | 32 | 8:29 | 134 133-136 | 1137 | 174 172-176 | 2/1 |
1.06 | 9:24 | 32 | 8:33 | 136 135-137 | 1163 | 172 172-174 | 1/1 |
1.13 | 9:55 | 31 | 8:09 | 134 134-135 | 1093 | 172 170-174 | 0/7 |
1.19 | 10:27 | 32 | 8:27 | 134 132-135 | 1132 | 175 174-176 | 1/3 |
1.25 | 10:55 | 29 | 7:42 | 133 132-134 | 1024 | 174 172-176 | 1/1 |
1.31 | 11:20 | 24 | 6:27 | 139 135-143 | 897 | 187 186-188 | 2/0 |
1.38 | 11:45 | 25 | 6:47 | 148 144-151 | 1003 | 187 186-190 | 1/1 |
1.44 | 12:07 | 22 | 5:52 | 153 152-154 | 897 | 187 186-190 | 1/0 |
1.50 | 12:30 | 23 | 6:06 | 154 153-156 | 938 | 190 188-190 | 1/0 |
1.56 | 12:51 | 21 | 5:36 | 157 156-158 | 879 | 190 188-190 | 2/1 |
1.63 | 13:24 | 33 | 8:54 | 156 152-158 | 1388 | 176 164-192 | 0/1 |
1.69 | 13:57 | 32 | 8:37 | 147 144-150 | 1268 | 173 172-174 | 2/2 |
1.75 | 14:21 | 24 | 6:25 | 147 144-151 | 942 | 188 172-190 | 1/4 |
1.81 | 14:44 | 23 | 6:13 | 152 151-152 | 944 | 184 182-188 | 2/2 |
1.88 | 15:07 | 23 | 6:05 | 153 152-154 | 930 | 188 184-190 | 2/1 |
1.94 | 15:28 | 22 | 5:47 | 156 155-157 | 903 | 190 188-190 | 2/1 |
2.00 | 15:52 | 23 | 6:14 | 159 157-161 | 991 | 191 190-192 | 0/2 |
2.06 | 16:30 | 38 | 10:12 | 159 155-163 | 1622 | 173 160-192 | 2/0 |
2.13 | 17:01 | 31 | 8:21 | 148 146-152 | 1237 | 172 166-190 | 2/0 |
2.19 | 17:25 | 23 | 6:10 | 150 146-155 | 925 | 193 190-196 | 4/3 |
2.25 | 17:47 | 22 | 5:53 | 159 156-161 | 935 | 192 190-194 | 0/0 |
2.31 | 18:09 | 22 | 5:58 | 163 163-164 | 973 | 187 186-190 | 0/0 |
2.38 | 18:31 | 22 | 5:58 | 164 163-165 | 977 | 188 188-190 | 0/0 |
2.44 | 18:56 | 25 | 6:43 | 161 157-164 | 1082 | 184 180-188 | 0/1 |
2.50 | 19:33 | 36 | 9:37 | 165 156-171 | 1585 | 165 158-178 | 0/4 |
2.56 | 20:04 | 32 | 8:32 | 149 146-156 | 1270 | 171 164-188 | 1/0 |
2.63 | 20:28 | 23 | 6:11 | 152 148-154 | 940 | 190 188-190 | 2/1 |
2.69 | 20:52 | 25 | 6:32 | 157 155-158 | 1026 | 187 186-188 | 1/1 |
2.75 | 21:16 | 24 | 6:20 | 160 158-161 | 1014 | 186 186-186 | 3/1 |
2.81 | 21:40 | 24 | 6:29 | 161 160-162 | 1044 | 185 184-186 | 1/1 |
2.88 | 22:20 | 40 | 10:32 | 161 157-162 | 1697 | 167 106-186 | 1/0 |
2.94 | 23:00 | 40 | 10:47 | 146 140-155 | 1574 | 139 104-190 | 5/2 |
3.00 | 23:25 | 25 | 6:37 | 146 140-150 | 965 | 190 188-192 | 1/1 |
3.06 | 23:49 | 24 | 6:22 | 154 152-156 | 981 | 190 188-192 | 2/1 |
3.13 | 24:12 | 23 | 6:14 | 159 157-160 | 991 | 184 182-186 | 1/5 |
3.19 | 24:36 | 23 | 6:16 | 159 158-160 | 996 | 184 182-186 | 2/1 |
3.25 | 25:01 | 25 | 6:47 | 158 158-159 | 1073 | 184 170-188 | 0/3 |
3.31 | 25:53 | 52 | 13:56 | 149 138-159 | 2076 | 141 108-170 | 1/2 |
3.38 | 26:17 | 24 | 6:21 | 139 136-145 | 882 | 186 172-190 | 3/0 |
3.44 | 26:40 | 23 | 6:05 | 152 148-155 | 924 | 191 190-194 | 1/1 |
3.50 | 27:04 | 24 | 6:18 | 157 156-160 | 988 | 192 190-192 | 1/2 |
3.56 | 27:27 | 23 | 6:16 | 162 161-162 | 1014 | 190 190-190 | 5/2 |
3.63 | 27:51 | 23 | 6:16 | 163 162-165 | 1021 | 190 188-190 | 2/1 |
3.69 | 28:41 | 50 | 13:18 | 159 150-165 | 2115 | 134 106-190 | 1/1 |
3.75 | 29:18 | 37 | 9:59 | 143 137-147 | 1428 | 170 164-174 | 0/1 |
3.81 | 29:50 | 32 | 8:33 | 138 137-139 | 1179 | 173 172-174 | 6/2 |
3.88 | 30:24 | 34 | 8:56 | 139 138-140 | 1242 | 174 172-174 | 3/5 |
3.94 | 30:56 | 33 | 8:42 | 139 138-140 | 1210 | 174 172-174 | 1/1 |
4.00 | 31:29 | 32 | 8:37 | 137 136-139 | 1181 | 174 172-176 | 1/2 |
4.06 | 32:04 | 35 | 9:24 | 137 134-140 | 1288 | 172 164-176 | 1/3 |
4.13 | 32:33 | 30 | 7:55 | 137 135-138 | 1085 | 175 172-178 | 0/2 |
4.19 | 33:05 | 31 | 8:17 | 138 137-138 | 1142 | 175 172-178 | 1/3 |
4.25 | 33:37 | 33 | 8:45 | 138 138-139 | 1207 | 174 172-176 | 1/3 |
4.31 | 34:11 | 34 | 8:56 | 138 137-139 | 1233 | 174 174-176 | 1/1 |
4.38 | 34:46 | 35 | 9:18 | 140 139-141 | 1303 | 175 174-176 | 2/2 |
4.44 | 35:16 | 30 | 8:03 | 140 140-141 | 1126 | 176 174-176 | 1/2 |
4.50 | 35:49 | 33 | 8:44 | 142 140-143 | 1240 | 174 172-176 | 2/1 |
4.56 | 36:25 | 37 | 9:46 | 141 140-142 | 1378 | 172 170-176 | 1/2 |
4.62 | 36:58 | 33 | 8:42 | 142 140-143 | 1236 | 175 174-176 | 2/1 |
4.69 | 37:29 | 31 | 8:23 | 141 140-141 | 1181 | 175 174-178 | 2/2 |
4.75 | 38:01 | 32 | 8:32 | 142 141-143 | 1211 | 175 172-176 | 3/1 |
4.81 | 38:32 | 31 | 8:18 | 142 142-143 | 1177 | 173 170-176 | 3/0 |
4.87 | 39:05 | 32 | 8:34 | 144 143-145 | 1233 | 174 172-176 | 2/1 |
4.94 | 39:38 | 34 | 8:59 | 142 141-144 | 1275 | 173 170-174 | 1/0 |
4.99 | 40:07 | 29 | 9:20 | 141 139-142 | 1315 | 170 164-172 | 0/1 |
Heart
143/171max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 45m,
Range 20m, Flat prediction 40:06
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
175 (196 max)
Stride Length: 115cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 96.0 | 178 | 4.9 | 38:31 | 7:51 |
Walk | 4.0 | 104 | 0.1 | 1:36 | 19:01 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:18 | 7:18 | 57.02 |
5km | 24:16 | 7:49 | 58.34 |
5M | 40:11 | 8:02 | 57.30 |
10km | 50:36 | 8:09 | 56.80 |
10M | 1:23:47 | 8:23 | 56.66 |
Half | 1:51:33 | 8:31 | 55.85 |
20M | 2:54:41 | 8:44 | 56.52 |
Mara | 3:52:34 | 8:53 | 56.60 |
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