Tue 23rd Apr 2024 at 9:50am by Fenland Flier
Run > Intervals
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Time
1:17:55
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Miles 9.08
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Min/mi 8:35
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Pacing
89.8%
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WAVA
61.12
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Stride(cm)
107
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Cals
686
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Watts
206
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Cadence
175
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BPM
147
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%MHR
74.9
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B/mi 1261
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Asc(m)
9
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Surface
Road
Notes & Comments
7 comments
Not enough time for 12 miles so I decided to have another go at the virtual mile. After the mile attempt I decided to do a couple more at tempo pace to get the miles in before 11am and then decided to do an extra mile at pace.
1) 1mi - 9:08(9:08/mi) 133/146bpm [1215b/mi] 72cal 191/W 6.56/8.31mph
2) 1mi - 9:17(9:17/mi) 137/144bpm [1271b/mi] 74cal 192/W 6.46/6.95mph
3) 1mi - 6:48(6:48/mi) 169/180bpm [1150b/mi] 78cal 253/W 8.81/9.09mph
4) 1mi - 9:09(9:09/mi) 149/180bpm [1364b/mi] 76cal 198/W 6.56/9.09mph
5) 1mi - 7:59(7:59/mi) 156/166bpm [1246b/mi] 76cal 222/W 7.51/7.85mph
6) 1mi - 9:15(9:15/mi) 142/158bpm [1313b/mi] 75cal 193/W 6.48/7.74mph
7) 1mi - 7:55(7:55/mi) 154/159bpm [1219b/mi] 76cal 222/W 7.58/7.93mph
8) 1mi - 9:18(9:18/mi) 143/154bpm [1330b/mi] 78cal 191/W 6.45/7.38mph
9) 1mi - 8:26(8:26/mi) 146/154bpm [1232b/mi] 75cal 205/W 7.12/7.66mph
10) 0.08mi - 40(8:13/mi) 154/156bpm [1266b/mi] 6cal 219/W 7.31/7.58mph
1) 1mi - 9:08(9:08/mi) 133/146bpm [1215b/mi] 72cal 191/W 6.56/8.31mph
2) 1mi - 9:17(9:17/mi) 137/144bpm [1271b/mi] 74cal 192/W 6.46/6.95mph
3) 1mi - 6:48(6:48/mi) 169/180bpm [1150b/mi] 78cal 253/W 8.81/9.09mph
4) 1mi - 9:09(9:09/mi) 149/180bpm [1364b/mi] 76cal 198/W 6.56/9.09mph
5) 1mi - 7:59(7:59/mi) 156/166bpm [1246b/mi] 76cal 222/W 7.51/7.85mph
6) 1mi - 9:15(9:15/mi) 142/158bpm [1313b/mi] 75cal 193/W 6.48/7.74mph
7) 1mi - 7:55(7:55/mi) 154/159bpm [1219b/mi] 76cal 222/W 7.58/7.93mph
8) 1mi - 9:18(9:18/mi) 143/154bpm [1330b/mi] 78cal 191/W 6.45/7.38mph
9) 1mi - 8:26(8:26/mi) 146/154bpm [1232b/mi] 75cal 205/W 7.12/7.66mph
10) 0.08mi - 40(8:13/mi) 154/156bpm [1266b/mi] 6cal 219/W 7.31/7.58mph
9:08 9:17 6:48 9:09 7:59 9:15 7:55 9:18 8:26 40
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Power Watts Watts | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|---|
0.13 | 1:11 | 1:11 | 9:24 | 109 96-118 | 1025 | 172 170-174 | 192 58-204 | 7/1 |
0.25 | 2:19 | 1:09 | 9:11 | 131 114-144 | 1203 | 173 172-174 | 198 194-201 | 1/1 |
0.38 | 3:29 | 1:09 | 9:15 | 143 139-146 | 1323 | 172 170-174 | 195 190-202 | 0/0 |
0.50 | 4:41 | 1:12 | 9:34 | 135 128-143 | 1291 | 172 170-174 | 178 160-193 | 1/1 |
0.63 | 5:47 | 1:06 | 8:49 | 138 132-144 | 1216 | 170 86-176 | 189 172-245 | 1/0 |
0.75 | 6:56 | 1:09 | 9:15 | 138 128-143 | 1276 | 172 170-172 | 191 185-195 | 0/0 |
0.88 | 7:59 | 1:03 | 8:22 | 137 127-143 | 1147 | 172 170-174 | 194 191-200 | 0/0 |
1.00 | 9:08 | 1:09 | 9:12 | 135 127-143 | 1243 | 172 170-172 | 196 190-202 | 1/1 |
1.13 | 10:17 | 1:10 | 9:18 | 139 134-142 | 1292 | 172 172-174 | 193 189-195 | 0/0 |
1.25 | 11:27 | 1:09 | 9:15 | 137 132-143 | 1268 | 174 172-176 | 196 190-204 | 1/1 |
1.38 | 12:39 | 1:12 | 9:35 | 140 136-144 | 1342 | 174 172-176 | 195 187-208 | 1/1 |
1.50 | 13:48 | 1:09 | 9:11 | 138 133-141 | 1268 | 173 172-176 | 188 183-198 | 0/0 |
1.63 | 14:59 | 1:11 | 9:30 | 133 130-138 | 1263 | 172 172-174 | 188 186-197 | 1/0 |
1.75 | 16:06 | 1:07 | 8:58 | 136 132-142 | 1219 | 173 172-174 | 191 187-202 | 1/0 |
1.88 | 17:15 | 1:09 | 9:12 | 140 135-143 | 1289 | 173 170-174 | 193 189-196 | 0/0 |
2.00 | 18:25 | 1:09 | 9:15 | 136 133-140 | 1258 | 172 170-172 | 191 187-200 | 1/1 |
2.13 | 19:18 | 53 | 7:05 | 142 134-156 | 1006 | 182 172-188 | 225 191-248 | 1/1 |
2.25 | 20:08 | 51 | 6:44 | 169 155-175 | 1139 | 189 186-190 | 254 244-269 | 1/1 |
2.38 | 21:00 | 52 | 6:52 | 172 167-175 | 1182 | 189 188-190 | 256 244-269 | 1/1 |
2.50 | 21:52 | 52 | 6:59 | 172 168-174 | 1201 | 189 188-190 | 255 250-264 | 2/2 |
2.63 | 22:45 | 53 | 7:05 | 170 165-175 | 1205 | 190 188-192 | 247 228-256 | 2/3 |
2.75 | 23:34 | 49 | 6:29 | 175 171-177 | 1134 | 190 188-192 | 257 249-262 | 0/0 |
2.88 | 24:23 | 50 | 6:36 | 175 170-180 | 1156 | 188 186-188 | 264 260-272 | 0/0 |
3.00 | 25:13 | 49 | 6:34 | 179 175-180 | 1176 | 187 186-188 | 264 257-267 | 0/1 |
3.13 | 26:20 | 1:08 | 9:01 | 175 167-180 | 1578 | 174 170-188 | 223 203-267 | 0/0 |
3.25 | 27:30 | 1:09 | 9:15 | 160 148-168 | 1480 | 172 170-172 | 199 191-206 | 0/0 |
3.38 | 28:39 | 1:09 | 9:15 | 144 139-148 | 1332 | 171 170-172 | 192 188-199 | 0/1 |
3.50 | 29:47 | 1:08 | 9:05 | 141 139-144 | 1280 | 171 170-172 | 190 183-196 | 1/1 |
3.63 | 30:56 | 1:09 | 9:10 | 143 140-146 | 1311 | 171 170-172 | 197 190-211 | 0/0 |
3.75 | 32:05 | 1:09 | 9:10 | 142 136-149 | 1301 | 171 168-176 | 194 187-220 | 0/0 |
3.88 | 33:12 | 1:08 | 9:02 | 144 141-147 | 1300 | 172 172-174 | 195 193-197 | 0/0 |
4.00 | 34:22 | 1:09 | 9:15 | 143 138-148 | 1323 | 171 170-172 | 192 187-208 | 1/0 |
4.13 | 35:25 | 1:03 | 8:22 | 146 139-150 | 1222 | 173 170-176 | 201 189-212 | 2/3 |
4.25 | 36:26 | 1:01 | 8:11 | 154 149-158 | 1260 | 178 176-180 | 220 199-248 | 1/0 |
4.38 | 37:26 | 1:00 | 8:02 | 160 157-164 | 1286 | 180 178-184 | 226 211-248 | 1/1 |
4.50 | 38:26 | 1:00 | 7:56 | 159 154-165 | 1261 | 182 180-184 | 227 209-247 | 1/2 |
4.63 | 39:23 | 58 | 7:42 | 158 155-161 | 1217 | 183 180-184 | 230 198-277 | 1/0 |
4.75 | 40:23 | 1:00 | 7:58 | 161 154-166 | 1282 | 181 180-184 | 227 210-249 | 2/2 |
4.88 | 41:23 | 1:00 | 7:58 | 154 152-156 | 1227 | 181 180-182 | 217 209-229 | 1/2 |
5.00 | 42:21 | 58 | 7:47 | 159 155-162 | 1237 | 182 180-182 | 230 222-245 | 1/0 |
5.13 | 43:31 | 1:10 | 9:19 | 148 139-158 | 1380 | 173 170-182 | 204 183-225 | 1/2 |
5.25 | 44:40 | 1:08 | 9:07 | 140 136-142 | 1277 | 172 170-172 | 190 178-195 | 0/0 |
5.38 | 45:47 | 1:08 | 9:02 | 143 140-146 | 1291 | 172 170-174 | 195 191-198 | 0/0 |
5.50 | 46:58 | 1:11 | 9:27 | 142 139-144 | 1342 | 171 170-172 | 192 189-194 | 1/0 |
5.63 | 48:06 | 1:08 | 9:01 | 141 139-144 | 1271 | 171 170-172 | 192 187-200 | 0/1 |
5.75 | 49:17 | 1:11 | 9:26 | 142 139-144 | 1339 | 172 170-172 | 192 187-195 | 1/0 |
5.88 | 50:27 | 1:10 | 9:21 | 139 136-142 | 1298 | 171 170-172 | 189 187-196 | 0/0 |
6.00 | 51:36 | 1:09 | 9:15 | 139 138-140 | 1286 | 172 170-172 | 189 187-192 | 1/1 |
6.13 | 52:35 | 59 | 7:54 | 149 139-155 | 1176 | 178 172-182 | 211 191-230 | 0/1 |
6.25 | 53:34 | 59 | 7:49 | 156 152-159 | 1220 | 181 180-182 | 228 222-244 | 1/0 |
6.38 | 54:35 | 1:01 | 8:07 | 154 151-157 | 1250 | 180 178-182 | 222 219-232 | 1/0 |
6.50 | 55:34 | 1:00 | 7:58 | 155 152-159 | 1235 | 181 180-182 | 222 217-230 | 0/0 |
6.63 | 56:34 | 1:00 | 7:58 | 154 151-157 | 1227 | 180 178-182 | 218 205-223 | 0/1 |
6.75 | 57:31 | 57 | 7:36 | 154 152-157 | 1169 | 180 178-180 | 226 221-238 | 2/0 |
6.87 | 58:30 | 59 | 7:52 | 156 155-157 | 1228 | 179 176-180 | 229 218-242 | 0/2 |
7.00 | 59:31 | 1:01 | 8:05 | 155 152-157 | 1253 | 178 176-178 | 218 216-220 | 0/0 |
7.12 | 1:00:45 | 1:15 | 9:57 | 148 142-154 | 1473 | 170 168-176 | 195 182-218 | 1/0 |
7.25 | 1:01:55 | 1:09 | 9:13 | 144 142-146 | 1327 | 171 168-172 | 184 172-191 | 0/0 |
7.37 | 1:03:02 | 1:07 | 8:57 | 143 141-145 | 1279 | 172 172-174 | 192 187-196 | 0/0 |
7.50 | 1:04:09 | 1:08 | 9:02 | 144 141-146 | 1300 | 172 172-174 | 196 195-198 | 1/1 |
7.62 | 1:05:17 | 1:08 | 9:04 | 142 140-144 | 1288 | 171 170-172 | 195 191-198 | 0/1 |
7.75 | 1:06:27 | 1:10 | 9:20 | 141 140-143 | 1317 | 170 170-172 | 189 187-195 | 0/1 |
7.87 | 1:07:37 | 1:09 | 9:14 | 142 140-144 | 1311 | 171 170-172 | 189 189-191 | 1/0 |
8.00 | 1:08:49 | 1:13 | 9:40 | 141 139-143 | 1363 | 170 168-172 | 186 183-189 | 1/0 |
8.12 | 1:09:55 | 1:06 | 8:46 | 143 139-146 | 1255 | 172 170-174 | 193 184-214 | 2/1 |
8.25 | 1:10:59 | 1:04 | 8:35 | 144 140-147 | 1236 | 173 172-174 | 200 195-203 | 0/1 |
8.37 | 1:12:05 | 1:05 | 8:43 | 146 144-148 | 1273 | 172 172-174 | 201 199-203 | 0/0 |
8.50 | 1:13:09 | 1:04 | 8:31 | 147 146-148 | 1252 | 174 172-176 | 205 204-208 | 0/0 |
8.62 | 1:14:12 | 1:03 | 8:23 | 146 145-148 | 1224 | 174 174-176 | 207 204-210 | 1/1 |
8.75 | 1:15:16 | 1:05 | 8:38 | 145 143-147 | 1251 | 175 174-176 | 204 197-211 | 0/1 |
8.87 | 1:16:17 | 1:01 | 8:06 | 146 144-149 | 1183 | 176 174-178 | 211 205-217 | 0/0 |
9.00 | 1:17:15 | 58 | 7:45 | 151 149-154 | 1170 | 178 176-180 | 221 216-225 | 0/0 |
9.08 | 1:17:56 | 41 | 8:26 | 154 152-156 | 1299 | 177 176-178 | 219 214-230 | 1/0 |
Heart
147/180max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 9m,
Range 9m, Flat prediction 1:17:55
Elevation Graph
No climbs of at least 10 metres detected.
Power
206W (277 max)
Power Graph
Power Bands
Cadence
175 (192 max)
Stride Length: 107cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.9 | 175 | 9.1 | 1:17:53 | 8:35 |
Walk | 0.0 | 86 | 0 | 2 | 8:56 |
Still | 0.0 | - | - | 1 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:18 | 7:18 | 62.74 |
5km | 24:39 | 7:56 | 63.30 |
5M | 41:05 | 8:13 | 62.02 |
10km | 51:52 | 8:21 | 61.43 |
10M | 1:26:25 | 8:39 | 61.04 |
Half | 1:55:27 | 8:49 | 60.04 |
20M | 3:01:47 | 9:05 | 60.42 |
Mara | 4:02:51 | 9:16 | 60.31 |
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Cool! Fetch VM in mile 3?
Well done
👍nice!
Good change of paces.
Yes 3M.
Thanks all.
Lovely
nice mile in there