Tue 23rd Apr 2024 at 8:41am by Sorequads

Run > Intervals

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Time
51:19
Miles
7.02
Min/mi
7:19
Pacing
90.9%
WAVA
60.81
Stride(cm)
123
Cadence
179
BPM
145
%MHR
87.9
B/mi
1060
Asc(m)
87
Surface
Road

Notes & Comments

5 x 3 mins MP or a touch faster. Favourable wind. 6:34 average which is far too punchy. Two mins jogs.

4 x 15s strides. First time using watch. 5:32 average.

Slowly feeling better and more focused!

1) 1m - 7:39(7:39/m) 150/152bpm [1151b/mi] 175/192rpm
2) 1m - 7:21(7:21/m) 177/185bpm [1298b/mi] 180/212rpm
3) 1m - 7:01(7:01/m) 152/185bpm [1069b/mi] 181/206rpm
4) 1m - 6:49(6:49/m) 137/144bpm [933b/mi] 181/218rpm
5) 1m - 6:58(6:58/m) 137/145bpm [956b/mi] 182/208rpm
6) 1m - 7:35(7:35/m) 132/149bpm [1002b/mi] 177/210rpm
7) 1m - 7:45(7:45/m) 131/147bpm [1017b/mi] 177/204rpm
8) 0.02m - 11(7:26/m) 131/131bpm [971b/mi] 152/156rpm

7:39 7:21 7:01 6:49 6:58 7:35 7:45 11

Pace

21%

65%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	33	33	8:41	132 107-136	1146	167 152-180	1/1
0.13	1:02	30	7:58	150 136-152	1195	170 162-180	1/1
0.19	1:32	30	7:56	152 152-152	1205	176 166-190	1/1
0.25	2:01	29	7:40	152 152-152	1165	177 166-186	1/0
0.31	2:29	29	7:37	152 152-152	1157	173 150-190	0/1
0.38	2:59	29	7:48	152 152-152	1185	175 162-186	0/1
0.44	3:26	28	7:21	152 152-152	1117	177 170-180	0/1
0.50	3:56	29	7:51	152 152-152	1192	173 166-186	0/2
0.56	4:24	29	7:37	152 152-152	1159	177 166-190	0/0
0.63	4:53	29	7:37	152 152-152	1158	178 152-192	1/0
0.69	5:21	28	7:36	152 152-152	1155	176 152-190	1/1
0.75	5:48	26	6:59	152 152-152	1061	177 162-190	1/0
0.81	6:13	25	6:44	152 152-152	1024	178 166-188	0/0
0.88	6:42	29	7:40	152 152-152	1166	176 170-190	1/0
0.94	7:10	28	7:33	152 152-152	1147	174 152-186	0/1
1.00	7:39	29	7:44	152 152-152	1176	172 164-184	0/0
1.06	8:06	27	7:19	165 152-176	1208	177 172-190	0/1
1.13	8:36	30	8:00	176 176-177	1407	177 164-186	3/0
1.19	9:04	28	7:28	176 175-177	1315	178 168-194	2/1
1.25	9:33	29	7:40	176 175-176	1349	178 150-192	1/1
1.31	10:02	29	7:37	174 172-176	1326	173 150-190	0/2
1.38	10:30	28	7:32	173 172-174	1303	176 164-190	2/1
1.44	11:04	34	9:07	174 172-176	1587	173 160-184	1/1
1.50	11:33	29	7:49	176 175-176	1375	176 162-190	1/0
1.56	12:02	29	7:43	176 175-177	1357	180 172-196	2/2
1.63	12:32	30	8:01	174 171-176	1394	176 166-184	0/0
1.69	12:57	24	6:32	174 171-179	1136	190 182-200	0/0
1.75	13:19	22	5:58	181 179-182	1080	192 180-206	2/1
1.81	13:44	25	6:35	183 182-184	1204	191 176-212	0/1
1.88	14:09	25	6:42	183 182-184	1227	184 156-206	0/1
1.94	14:34	25	6:45	183 182-184	1235	184 164-196	0/0
2.00	15:00	26	6:51	184 184-185	1259	184 174-194	1/1
2.06	15:24	24	6:30	185 185-185	1204	190 182-198	1/1
2.13	15:53	29	7:37	183 178-184	1395	177 162-190	2/0
2.19	16:22	29	7:42	182 178-185	1403	175 156-190	0/2
2.25	16:50	28	7:34	183 182-184	1384	178 154-192	1/0
2.31	17:18	27	7:17	183 183-184	1333	177 152-192	1/0
2.38	17:42	25	6:35	134 129-183	882	182 176-190	0/0
2.44	18:06	23	6:14	133 130-137	830	185 180-194	0/0
2.50	18:30	24	6:25	140 137-142	899	188 174-196	2/1
2.56	18:55	25	6:39	140 139-141	932	190 174-206	0/1
2.63	19:20	25	6:41	140 139-141	935	178 162-192	1/1
2.69	19:45	25	6:44	140 138-142	943	186 174-196	0/0
2.75	20:11	26	6:50	140 138-142	956	180 166-194	0/1
2.81	20:35	24	6:28	142 141-143	917	182 174-192	0/1
2.88	21:04	29	7:41	139 137-143	1068	179 170-192	3/0
2.94	21:32	28	7:31	134 130-137	1007	179 152-190	0/2
3.00	22:00	29	7:39	130 129-131	995	178 162-192	0/0
3.06	22:28	27	7:14	130 129-131	941	175 150-186	1/0
3.13	22:51	23	6:10	132 129-140	814	179 164-192	0/0
3.19	23:13	23	6:03	139 138-140	842	187 174-204	0/0
3.25	23:38	24	6:30	141 140-142	917	189 176-204	1/1
3.31	24:03	25	6:39	141 139-142	936	183 170-206	0/1
3.38	24:28	25	6:40	139 139-140	926	183 158-194	1/0
3.44	24:53	26	6:50	140 139-140	956	186 176-190	0/1
3.50	25:19	26	6:51	140 136-142	960	183 172-194	0/1
3.56	25:44	25	6:43	135 135-136	906	179 166-192	0/1
3.63	26:14	29	7:50	133 131-135	1041	177 164-192	2/0
3.69	26:41	27	7:17	133 132-134	968	175 172-184	0/3
3.75	27:10	29	7:38	134 132-135	1023	181 172-194	1/0
3.81	27:36	27	7:07	134 133-135	954	170 150-184	1/0
3.88	28:00	24	6:20	137 134-140	869	189 164-218	0/0
3.94	28:24	24	6:25	142 140-143	912	186 160-206	0/0
4.00	28:49	25	6:36	143 142-144	944	184 166-206	0/1
4.06	29:14	25	6:39	141 139-142	938	184 170-208	0/1
4.13	29:40	26	6:53	138 137-139	949	184 172-196	0/0
4.19	30:05	25	6:43	137 136-138	921	184 172-198	0/1
4.25	30:31	26	6:59	137 136-138	957	182 170-194	1/1
4.31	30:59	28	7:24	136 136-137	1007	176 152-194	0/1
4.38	31:28	29	7:48	128 124-136	999	174 150-190	2/0
4.44	31:56	28	7:34	134 133-135	1013	177 164-190	1/3
4.50	32:25	29	7:40	132 131-134	1012	178 164-192	0/0
4.56	32:49	24	6:30	133 131-142	865	179 160-198	1/0
4.62	33:14	25	6:38	142 140-145	942	192 186-204	0/0
4.69	33:39	24	6:27	141 140-142	911	181 172-188	0/0
4.75	34:04	25	6:40	141 140-142	940	186 180-194	0/1
4.81	34:28	25	6:32	140 139-141	915	183 172-194	1/1
4.87	34:54	25	6:46	140 139-141	948	184 172-200	0/0
4.94	35:20	26	7:03	139 139-141	979	184 172-196	0/1
5.00	35:46	27	7:05	138 136-140	976	179 164-192	0/0
5.06	36:13	27	7:07	133 129-135	948	176 158-184	0/0
5.12	36:42	29	7:42	128 127-129	986	176 168-184	1/0
5.19	37:11	29	7:50	130 128-133	1018	176 166-190	1/3
5.25	37:36	25	6:39	128 128-129	851	174 158-202	1/0
5.31	38:02	25	6:47	139 128-149	944	178 150-198	1/0
5.38	38:31	29	7:47	140 135-149	1089	175 150-188	0/2
5.44	39:02	31	8:21	129 126-135	1078	174 166-184	0/0
5.50	39:32	30	8:03	125 124-125	1006	175 166-182	0/1
5.56	40:00	28	7:24	125 123-126	924	184 168-204	1/1
5.63	40:26	25	6:45	138 125-149	932	186 170-206	0/0
5.69	40:56	31	8:12	139 129-149	1140	170 158-180	0/1
5.75	41:26	30	8:00	129 127-130	1033	176 170-184	1/0
5.81	41:57	30	8:03	126 123-128	1014	178 160-194	0/1
5.88	42:21	24	6:31	133 123-149	866	194 182-210	0/0
5.94	42:51	30	7:57	141 134-149	1121	172 166-188	0/1
6.00	43:21	30	8:05	130 129-134	1050	174 164-178	0/0
6.06	43:52	31	8:14	127 126-129	1045	176 172-180	1/1
6.13	44:14	22	5:57	127 126-132	756	193 182-204	0/0
6.19	44:45	31	8:14	143 132-147	1178	178 166-190	1/0
6.25	45:15	30	7:58	135 131-139	1075	178 166-194	0/1
6.31	45:44	29	7:44	130 129-131	1005	178 172-192	2/0
6.38	46:17	33	8:43	130 128-131	1133	175 168-178	0/3
6.44	46:45	28	7:34	132 132-133	998	167 158-184	1/1
6.50	47:14	29	7:38	130 128-132	992	181 172-192	0/1
6.56	47:42	28	7:34	134 131-135	1014	174 160-186	0/0
6.63	48:11	29	7:45	130 129-131	1007	178 166-192	1/1
6.69	48:40	29	7:44	130 129-131	1005	175 164-192	2/0
6.75	49:09	29	7:42	133 129-134	1023	176 166-192	0/0
6.81	49:39	30	8:00	131 128-134	1048	179 170-194	1/0
6.88	50:07	28	7:28	130 129-131	971	176 152-190	1/1
6.94	50:39	32	8:32	129 126-131	1101	174 156-188	1/1
7.00	51:07	28	7:23	128 126-131	945	177 152-190	1/0
7.02	51:19	12	8:24	131 130-131	1101	152 144-156	0/0

Heart

145/185max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 87m, Range 7m, Flat prediction 51:19

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

179 (218 max) Stride Length: 123cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	55.2	185	4	28:20	7:05
Walk	44.8	170	3	22:59	7:35

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:34	6:19	49.07%	More
800m	3:15	6:32	54.57%	More
1km	4:11	6:43	55.49%	More
Mile	6:44	6:44	59.08%	More
5k	21:23	6:53	63.26%	More
5 miles	35:32	7:06	61.83%	More
10k	44:53	7:13	61.04%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:30	6:30	61.25
5km	21:38	6:58	62.55
5M	35:49	7:10	61.33
10km	45:05	7:15	60.77
10M	1:14:40	7:28	60.57
Half	1:39:25	7:35	59.68
20M	2:35:41	7:47	60.39
Mara	3:27:16	7:55	60.49

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