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Mon 8th Oct 2018 at 7:00pm by larkim

Run > Intervals
  • Time
    21:05
  • Miles
    3.01
  • Min/mi
    7:00
  • Pacing
    81.9%
  • WAVA
    64.89
  • Stride(cm)
    119
  • Cals
    282
  • Cadence
    193
  • BPM
    157
  • %MHR
    85.9
  • B/mi
    1102
  • Asc(m)
    22
  • Surface
    Road

Notes & Comments

Relied on setting the watch to autolap for 0.4 miles as this was on the route around Neumann's flash in Northwich where I don't have a measured route, and the recovery times didn't allow me to return to the start each time.

So inconsistent pace I think is as likely due to GPS, uneven terrain, wind direction, not being able to see in the dark etc. I seriously doubt that rep 4 was 6 seconds slower than reps 2 and 3, though there was a small incline in that one. Anyway, off the back of 20 miles yesterday pretty content.

Split Summary
===
1) 0.4m - 2:28(6:10/m) 139/162bpm 26cal 9.72/9.75mph
2) 0.2m - 1:45(8:59/m) 151/165bpm 23cal 6.68/9.79mph
3) 0.4m - 2:22(5:56/m) 159/172bpm 32cal 10.13/11.19mph
4) 0.2m - 1:42(8:20/m) 160/171bpm 24cal 7.19/10.04mph
5) 0.4m - 2:22(5:55/m) 164/171bpm 34cal 10.13/11.04mph
6) 0.2m - 1:46(8:53/m) 158/170bpm 24cal 6.75/9.87mph
7) 0.4m - 2:28(6:10/m) 165/172bpm 35cal 9.73/11.69mph
8) 0.2m - 1:43(8:41/m) 159/172bpm 23cal 6.91/9.52mph
9) 0.4m - 2:24(6:00/m) 166/173bpm 34cal 10.01/12.46mph
10) 0.21m - 2:04(9:43/m) 155/173bpm 27cal 6.17/11.21mph
2:28 1:45 2:22 1:42 2:22 1:46 2:28 1:43 2:24 2:04

Map
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0mi in 0

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 23 23 6:00 118 117-121 708 183 130-200 0/0
0.13 46 23 6:13 125 124-127 778 197 196-198 0/0
0.19 1:09 23 6:11 132 127-135 816 198 196-198 0/0
0.25 1:32 23 6:10 140 135-153 864 199 198-200 0/1
0.31 1:56 24 6:22 159 157-161 1013 198 194-200 0/0
0.38 2:19 23 6:07 161 160-162 985 198 198-198 0/0
0.44 2:51 32 8:35 161 156-165 1381 184 174-198 0/0
0.50 3:25 34 9:02 152 148-155 1372 180 178-182 0/0
0.56 3:57 32 8:36 144 142-146 1239 180 178-182 1/0
0.63 4:23 26 6:51 143 142-144 980 190 180-198 0/0
0.69 4:46 23 6:04 147 144-150 891 201 198-202 0/0
0.75 5:08 22 5:52 153 152-156 898 198 188-204 0/0
0.81 5:30 22 5:53 162 160-163 954 200 188-206 0/0
0.88 5:52 23 6:02 166 163-169 1000 200 198-202 0/1
0.94 6:14 22 5:53 170 169-170 1000 200 198-202 0/2
1.00 6:39 24 6:32 171 170-172 1116 188 188-188 1/0
1.06 7:12 33 8:46 166 163-169 1454 182 178-186 0/0
1.13 7:42 30 7:56 157 154-161 1246 182 180-182 0/1
1.19 8:11 30 7:59 152 152-153 1214 182 180-184 0/0
1.25 8:34 23 6:07 156 154-158 954 191 184-198 0/0
1.31 8:58 24 6:21 161 158-162 1021 202 200-204 0/1
1.38 9:20 22 5:50 164 162-165 956 202 202-202 1/0
1.44 9:41 21 5:35 166 165-167 926 202 198-204 1/0
1.50 10:03 22 5:52 169 168-169 992 198 190-200 0/1
1.56 10:26 23 6:05 170 169-171 1035 203 200-208 0/1
1.63 10:52 26 6:56 170 169-171 1178 197 182-204 0/0
1.69 11:25 33 8:56 162 158-167 1447 182 180-188 1/0
1.75 12:01 35 9:28 152 149-155 1439 162 90-182 0/0
1.81 12:30 30 7:55 149 148-150 1178 183 180-184 0/0
1.88 12:53 22 5:53 156 152-160 918 201 198-204 0/1
1.94 13:14 22 5:51 162 161-163 947 203 202-204 0/1
2.00 13:38 23 6:15 166 165-168 1037 199 190-202 1/0
2.06 14:01 23 6:14 169 169-170 1054 201 200-202 1/0
2.13 14:26 25 6:32 172 171-172 1124 202 200-204 0/1
2.19 14:50 24 6:24 172 171-172 1100 204 204-204 0/1
2.25 15:19 30 7:54 170 167-172 1343 185 180-200 1/0
2.31 15:53 33 8:56 160 156-165 1428 180 180-182 0/1
2.38 16:24 32 8:25 150 149-153 1262 180 178-180 1/0
2.44 16:50 25 6:48 152 149-156 1034 195 182-202 1/0
2.50 17:13 23 6:04 160 158-162 971 200 200-200 0/0
2.56 17:36 23 6:06 165 164-167 1006 201 200-202 0/1
2.63 18:00 24 6:25 169 167-170 1084 201 200-202 2/0
2.69 18:22 22 5:58 170 169-171 1015 202 202-202 1/0
2.75 18:45 23 6:07 172 171-172 1053 206 202-208 0/0
2.81 19:11 26 6:51 172 172-173 1179 200 176-208 0/0
2.88 19:46 35 9:26 164 159-169 1546 180 178-180 0/0
2.94 20:21 35 9:15 152 148-156 1406 180 176-182 1/0
3.00 21:00 39 10:30 143 140-147 1502 176 170-180 2/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    157 avge / 173 max Delete HR Trace

  • Cadence Distribution

    193 avge / 208 max Stride Length: 119cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.4 193 3 20:57 7:00
    Walk 0.6 110 0 7 8:21

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:27 5:50 55.32% More
    800m 3:08 6:18 59.77% More
    1km 4:08 6:39 59.51% More
    Mile 6:25 6:25 65.85% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:33 6:33 64.56
    5km 21:48 7:01 64.93
    5M 36:06 7:13 63.81
    10km 45:27 7:19 63.23
    10M 1:15:17 7:32 62.61
    Half 1:40:13 7:39 62.02
    20M 2:36:57 7:51 61.86
    Mara 3:28:57 7:59 62.07
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