Tue 23rd Apr 2024 at 5:42pm by Sampson
Run > Intervals
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Time
1:02:55
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Miles 7.57
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Min/mi 8:19
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Pacing
73.8%
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WAVA
52.38
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Stride(cm)
114
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Cals
820
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Watts
323
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Cadence
169
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BPM
164
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%MHR
80.2
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B/mi 1360
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Asc(m)
193
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Hillscore
14
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Surface
Road
Notes & Comments
3x3k threshold. This was horrible and I hated it!
(in hindsight probably because I had a cold brewing)
1) 1km - 5:46(5:46/km) 131/148bpm [756b/km] 63cal 355/541W
2) 0.95km - 5:47(6:07/km) 147/159bpm [899b/km] 66cal 308/400W
3) 1km - 4:08(4:08/km) 164/172bpm [678b/km] 57cal 351/428W
4) 1km - 4:23(4:23/km) 173/182bpm [759b/km] 63cal 360/423W
5) 1km - 4:26(4:26/km) 176/182bpm [780b/km] 64cal 344/376W
6) 0.11km - 1:30(13:39/km) 148/174bpm [2019b/km] 13cal 67/329W
7) 1km - 4:33(4:33/km) 169/178bpm [769b/km] 64cal 355/460W
8) 1km - 4:37(4:37/km) 171/178bpm [789b/km] 66cal 337/374W
9) 1km - 4:45(4:45/km) 174/179bpm [826b/km] 68cal 333/430W
10) 0.11km - 1:30(13:12/km) 147/168bpm [1941b/km] 11cal 70/281W
11) 1km - 4:45(4:45/km) 167/175bpm [793b/km] 66cal 344/435W
12) 1km - 4:57(4:57/km) 175/183bpm [866b/km] 71cal 347/410W
13) 1km - 5:42(5:42/km) 175/182bpm [997b/km] 78cal 298/419W
14) 0.13km - 1:30(11:58/km) 144/168bpm [1722b/km] 9cal 63/235W
15) 0.13km - 30(3:44/km) 143/158bpm [535b/km] 6cal 399/530W
16) 0.08km - 30(6:18/km) 163/165bpm [1028b/km] 7cal 228/441W
17) 0.13km - 30(3:44/km) 166/174bpm [619b/km] 7cal 401/536W
18) 0.06km - 30(8:38/km) 173/175bpm [1495b/km] 6cal 208/420W
19) 0.12km - 30(4:16/km) 173/177bpm [738b/km] 7cal 489/658W
20) 0.07km - 30(6:54/km) 177/179bpm [1220b/km] 7cal 271/554W
21) 0.13km - 30(3:53/km) 172/174bpm [667b/km] 7cal 342/447W
22) 0.07km - 30(7:21/km) 173/176bpm [1270b/km] 7cal 323/364W
23) 0.09km - 36(6:29/km) 166/172bpm [1076b/km] 7cal 212/314W
(in hindsight probably because I had a cold brewing)
1) 1km - 5:46(5:46/km) 131/148bpm [756b/km] 63cal 355/541W
2) 0.95km - 5:47(6:07/km) 147/159bpm [899b/km] 66cal 308/400W
3) 1km - 4:08(4:08/km) 164/172bpm [678b/km] 57cal 351/428W
4) 1km - 4:23(4:23/km) 173/182bpm [759b/km] 63cal 360/423W
5) 1km - 4:26(4:26/km) 176/182bpm [780b/km] 64cal 344/376W
6) 0.11km - 1:30(13:39/km) 148/174bpm [2019b/km] 13cal 67/329W
7) 1km - 4:33(4:33/km) 169/178bpm [769b/km] 64cal 355/460W
8) 1km - 4:37(4:37/km) 171/178bpm [789b/km] 66cal 337/374W
9) 1km - 4:45(4:45/km) 174/179bpm [826b/km] 68cal 333/430W
10) 0.11km - 1:30(13:12/km) 147/168bpm [1941b/km] 11cal 70/281W
11) 1km - 4:45(4:45/km) 167/175bpm [793b/km] 66cal 344/435W
12) 1km - 4:57(4:57/km) 175/183bpm [866b/km] 71cal 347/410W
13) 1km - 5:42(5:42/km) 175/182bpm [997b/km] 78cal 298/419W
14) 0.13km - 1:30(11:58/km) 144/168bpm [1722b/km] 9cal 63/235W
15) 0.13km - 30(3:44/km) 143/158bpm [535b/km] 6cal 399/530W
16) 0.08km - 30(6:18/km) 163/165bpm [1028b/km] 7cal 228/441W
17) 0.13km - 30(3:44/km) 166/174bpm [619b/km] 7cal 401/536W
18) 0.06km - 30(8:38/km) 173/175bpm [1495b/km] 6cal 208/420W
19) 0.12km - 30(4:16/km) 173/177bpm [738b/km] 7cal 489/658W
20) 0.07km - 30(6:54/km) 177/179bpm [1220b/km] 7cal 271/554W
21) 0.13km - 30(3:53/km) 172/174bpm [667b/km] 7cal 342/447W
22) 0.07km - 30(7:21/km) 173/176bpm [1270b/km] 7cal 323/364W
23) 0.09km - 36(6:29/km) 166/172bpm [1076b/km] 7cal 212/314W
5:46 5:47 4:08 4:23 4:26 1:30 4:33 4:37 4:45 1:30 4:45 4:57 5:42 1:30 30 30 30 30 30 30 30 30 36
Pin Map |
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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 | 1:01 | 1:01 | 8:12 | 103 83-119 | 844 | 174 172-176 | 436 202-541 | 14/1 |
0.25 | 2:09 | 1:07 | 8:56 | 135 122-140 | 1207 | 175 168-178 | 377 324-401 | 8/0 |
0.38 | 3:10 | 1:02 | 8:15 | 140 137-148 | 1155 | 172 168-178 | 316 245-407 | 2/7 |
0.50 | 4:34 | 1:24 | 11:10 | 134 127-148 | 1495 | 166 146-172 | 334 25-400 | 6/0 |
0.63 | 5:48 | 1:14 | 9:54 | 139 134-146 | 1376 | 167 164-170 | 334 302-370 | 8/1 |
0.75 | 7:17 | 1:29 | 11:49 | 150 145-154 | 1773 | 163 160-166 | 342 308-374 | 6/0 |
0.88 | 8:37 | 1:20 | 10:36 | 152 149-155 | 1612 | 165 162-168 | 310 267-353 | 10/0 |
1.00 | 9:53 | 1:16 | 10:09 | 154 142-159 | 1563 | 163 156-168 | 340 237-400 | 5/0 |
1.13 | 10:52 | 59 | 7:52 | 137 134-142 | 1078 | 158 154-164 | 269 243-281 | 10/0 |
1.25 | 11:48 | 56 | 7:31 | 135 133-138 | 1015 | 164 154-178 | 286 263-325 | 0/17 |
1.38 | 12:36 | 48 | 6:23 | 157 135-166 | 1002 | 178 176-180 | 344 305-403 | 0/17 |
1.50 | 13:25 | 49 | 6:31 | 168 166-169 | 1096 | 178 174-182 | 340 124-377 | 0/15 |
1.63 | 14:15 | 50 | 6:43 | 168 165-169 | 1129 | 177 174-184 | 360 340-384 | 0/9 |
1.75 | 15:06 | 51 | 6:45 | 169 166-172 | 1141 | 178 172-184 | 385 354-428 | 1/7 |
1.88 | 16:00 | 54 | 7:09 | 170 169-172 | 1215 | 175 172-178 | 338 309-376 | 1/4 |
2.00 | 16:52 | 53 | 7:03 | 171 170-173 | 1206 | 177 174-184 | 336 313-352 | 1/5 |
2.13 | 17:44 | 52 | 6:53 | 173 172-174 | 1192 | 178 174-180 | 365 316-382 | 0/4 |
2.25 | 18:39 | 55 | 7:17 | 172 169-174 | 1252 | 176 172-178 | 360 333-384 | 2/3 |
2.38 | 19:32 | 53 | 7:06 | 175 171-178 | 1243 | 183 176-186 | 396 384-423 | 4/0 |
2.50 | 20:24 | 52 | 6:58 | 180 178-182 | 1255 | 181 176-186 | 346 330-388 | 2/1 |
2.63 | 21:19 | 55 | 7:20 | 177 176-179 | 1297 | 178 176-180 | 358 334-376 | 2/2 |
2.75 | 22:12 | 52 | 6:59 | 176 174-178 | 1228 | 176 174-180 | 335 322-363 | 1/4 |
2.88 | 23:03 | 52 | 6:52 | 177 175-177 | 1216 | 177 174-180 | 347 319-367 | 0/4 |
3.00 | 23:58 | 55 | 7:23 | 174 172-176 | 1285 | 175 168-178 | 348 326-360 | 1/6 |
3.13 | 25:41 | 1:42 | 13:37 | 159 129-177 | 2165 | 127 94-176 | 162 32-337 | 3/3 |
3.25 | 26:47 | 1:07 | 8:54 | 144 128-163 | 1282 | 160 94-188 | 311 91-460 | 1/3 |
3.38 | 27:42 | 55 | 7:17 | 168 161-175 | 1222 | 183 176-190 | 371 312-434 | 5/0 |
3.50 | 28:38 | 56 | 7:30 | 175 174-176 | 1311 | 179 176-186 | 365 326-402 | 2/0 |
3.63 | 29:34 | 55 | 7:23 | 176 173-178 | 1300 | 177 174-184 | 337 312-345 | 3/2 |
3.75 | 30:28 | 55 | 7:17 | 174 173-176 | 1266 | 180 176-186 | 346 306-385 | 1/3 |
3.88 | 31:24 | 56 | 7:30 | 175 167-178 | 1313 | 175 166-180 | 335 306-356 | 2/3 |
4.00 | 32:18 | 53 | 7:07 | 167 166-170 | 1188 | 179 174-182 | 330 314-350 | 2/4 |
4.13 | 33:15 | 58 | 7:40 | 173 171-176 | 1327 | 175 166-180 | 323 307-355 | 0/3 |
4.25 | 34:10 | 54 | 7:15 | 172 169-173 | 1246 | 178 174-180 | 358 326-374 | 1/4 |
4.38 | 35:06 | 56 | 7:30 | 169 167-171 | 1268 | 179 172-188 | 341 325-356 | 6/1 |
4.50 | 36:02 | 56 | 7:32 | 172 167-176 | 1295 | 182 176-190 | 388 352-430 | 6/3 |
4.63 | 36:58 | 56 | 7:28 | 177 176-179 | 1323 | 176 92-190 | 322 179-389 | 3/4 |
4.75 | 37:56 | 57 | 7:40 | 175 173-177 | 1340 | 178 172-184 | 348 309-409 | 5/4 |
4.88 | 38:53 | 58 | 7:42 | 176 174-178 | 1355 | 173 170-180 | 316 276-375 | 3/8 |
5.00 | 39:53 | 59 | 7:53 | 171 167-177 | 1347 | 172 168-178 | 324 227-377 | 4/2 |
5.13 | 41:45 | 1:53 | 15:02 | 146 131-168 | 2194 | 117 92-182 | 141 26-401 | 7/8 |
5.25 | 42:41 | 56 | 7:26 | 162 145-171 | 1205 | 180 176-184 | 337 236-432 | 1/2 |
5.38 | 43:37 | 56 | 7:29 | 171 170-172 | 1280 | 180 176-186 | 372 324-435 | 4/2 |
5.50 | 44:36 | 58 | 7:47 | 174 170-175 | 1355 | 186 180-192 | 366 326-430 | 5/0 |
5.63 | 45:37 | 1:01 | 8:11 | 170 166-174 | 1392 | 176 174-180 | 340 292-385 | 3/2 |
5.75 | 46:35 | 58 | 7:44 | 171 169-174 | 1322 | 177 174-184 | 322 292-358 | 2/1 |
5.88 | 47:34 | 59 | 7:52 | 171 168-174 | 1345 | 175 172-180 | 322 303-346 | 6/1 |
6.00 | 48:28 | 54 | 7:14 | 173 172-174 | 1251 | 177 90-186 | 347 219-385 | 4/0 |
6.13 | 49:25 | 57 | 7:38 | 175 172-179 | 1335 | 179 174-184 | 387 360-410 | 7/0 |
6.25 | 50:30 | 1:05 | 8:39 | 179 174-183 | 1548 | 175 172-178 | 345 308-388 | 7/1 |
6.38 | 51:46 | 1:16 | 10:08 | 175 172-180 | 1773 | 170 162-178 | 332 243-393 | 10/0 |
6.50 | 52:59 | 1:12 | 9:39 | 171 169-174 | 1651 | 168 164-180 | 287 218-391 | 9/0 |
6.63 | 54:33 | 1:34 | 12:32 | 178 172-182 | 2232 | 163 158-172 | 309 209-419 | 12/1 |
6.75 | 55:27 | 54 | 7:12 | 177 176-179 | 1274 | 169 160-176 | 314 225-410 | 0/9 |
6.87 | 56:22 | 55 | 7:22 | 175 170-176 | 1290 | 169 164-178 | 286 240-361 | 0/21 |
7.00 | 57:58 | 1:36 | 12:45 | 154 130-172 | 1964 | 128 94-176 | 117 20-271 | 4/10 |
7.12 | 59:02 | 1:04 | 8:36 | 144 128-165 | 1238 | 147 98-186 | 279 43-530 | 3/10 |
7.25 | 59:59 | 57 | 7:35 | 167 163-175 | 1265 | 167 150-184 | 319 167-536 | 5/4 |
7.37 | 1:01:07 | 1:08 | 9:04 | 174 170-178 | 1578 | 165 152-180 | 361 148-658 | 11/6 |
7.50 | 1:02:11 | 1:04 | 8:35 | 173 168-179 | 1484 | 163 154-180 | 335 215-447 | 8/1 |
7.57 | 1:02:55 | 44 | 10:57 | 167 162-174 | 1828 | 156 154-158 | 225 166-335 | 0/5 |
Heart
164/183max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 193m,
Range 91m, Flat prediction 59:59
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
55 3.6% | 9:03 |
45 4.9% | 10:57 |
25 5.5% | 8:35 |
11 8.2% | 7:44 |
See your biggest climbs |
Power
323W (658 max)
Power Graph
Power Bands
Cadence
169 (192 max)
Stride Length: 114cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 94.1 | 173 | 7.4 | 59:11 | 8:00 |
Walk | 5.8 | 98 | 0.2 | 3:38 | 20:48 |
Still | 0.2 | - | - | 6 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:22 | 7:22 | 52.54 |
5km | 24:29 | 7:53 | 53.69 |
5M | 40:32 | 8:06 | 52.78 |
10km | 51:02 | 8:13 | 52.42 |
10M | 1:24:31 | 8:27 | 52.31 |
Half | 1:52:31 | 8:35 | 51.59 |
20M | 2:56:12 | 8:49 | 52.20 |
Mara | 3:54:36 | 8:57 | 52.28 |
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