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Mon 6th May 2024 at 6:36am by Ness

Run > Intervals

Good
cold

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Time
1:03:40
Miles
5.53
Min/mi
11:31
Pacing
77.2%
WAVA
50.89
Stride(cm)
84
Cals
548
Cadence
166
BPM
132
%MHR
71.2
B/mi
1517
Asc(m)
79
Hillscore
5
Surface
Road

Notes & Comments

13 comments

Project Joker intervals. 1 mile warm up. 10 x 400 metres with 2 minutes walk recovery. 1 mile cool down. Not quite at target pace. Hopefully will be better next week....
1) 0.99mi - 11:04(11:10/mi) 132/150bpm [1473b/mi] 103cal
2) 0.25mi - 2:26(9:43/mi) 140/148bpm [1361b/mi] 25cal
3) 0.12mi - 2:00(16:16/mi) 124/149bpm [2017b/mi] 11cal
4) 0.25mi - 2:22(9:30/mi) 133/144bpm [1263b/mi] 25cal
5) 0.11mi - 2:00(17:52/mi) 124/144bpm [2216b/mi] 11cal
6) 0.25mi - 2:22(9:29/mi) 134/151bpm [1271b/mi] 25cal
7) 0.11mi - 2:00(18:38/mi) 123/150bpm [2292b/mi] 11cal
8) 0.25mi - 2:18(9:11/mi) 128/141bpm [1175b/mi] 19cal
9) 0.12mi - 2:00(17:06/mi) 117/141bpm [2001b/mi] 10cal
10) 0.25mi - 2:26(9:45/mi) 131/140bpm [1277b/mi] 24cal
11) 0.12mi - 2:00(16:59/mi) 118/138bpm [2004b/mi] 11cal
12) 0.25mi - 2:18(9:13/mi) 133/146bpm [1226b/mi] 24cal
13) 0.11mi - 2:00(17:52/mi) 123/145bpm [2198b/mi] 11cal
14) 0.25mi - 2:22(9:29/mi) 136/149bpm [1290b/mi] 25cal
15) 0.11mi - 2:00(17:44/mi) 125/148bpm [2217b/mi] 11cal
16) 0.25mi - 2:26(9:44/mi) 137/147bpm [1332b/mi] 25cal
17) 0.12mi - 2:00(16:40/mi) 123/146bpm [2051b/mi] 11cal
18) 0.25mi - 2:24(9:36/mi) 131/147bpm [1259b/mi] 24cal
19) 0.11mi - 2:00(17:34/mi) 124/143bpm [2178b/mi] 11cal
20) 0.25mi - 2:26(9:42/mi) 134/145bpm [1300b/mi] 25cal
21) 1mi - 10:43(10:43/mi) 148/158bpm [1587b/mi] 106cal

11:04 2:26 2:00 2:22 2:00 2:22 2:00 2:18 2:00 2:26 2:00 2:18 2:00 2:22 2:00 2:26 2:00 2:24 2:00 2:26 10:43 2

	EvilPixie Very nice 👍
	Ness Thanks x
	Mrs Jigs (Luverlylegs) Looking good Ness x
	Ness Thanks, Mrs Jigs x
	Jaks Looks good, well done 👏
	Velociraptor Those look like good efforts.
	Ness Thanks, both 😊
	Sigh Brilliant start, well done!
	Ness Thank you 😊
	Autumnleaves Good start x
	Ness Thanks x
	Fenland Flier Not a bad start to PJ, well done.
	Ness Thanks x

Pin Map

0mi in 0

Pace

30%

10%

17%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	49	49	12:59	95 76-117	1234	166 160-170	2/0
0.13	1:27	38	10:14	120 118-122	1228	173 170-174	0/1
0.19	2:09	42	11:05	120 117-124	1331	170 166-172	0/3
0.25	2:46	38	10:01	124 123-127	1242	171 168-174	0/2
0.31	3:30	44	11:45	128 124-132	1503	170 164-174	2/1
0.38	4:13	43	11:23	134 132-135	1525	173 172-174	4/0
0.44	4:59	47	12:24	133 130-137	1650	169 168-170	2/0
0.50	5:44	45	11:55	140 135-144	1668	170 168-172	5/0
0.56	6:30	46	12:13	146 143-149	1783	172 168-174	5/0
0.63	7:12	42	11:12	144 141-146	1612	174 172-176	5/0
0.69	7:52	40	10:39	142 138-144	1513	176 174-178	3/0
0.75	8:31	39	10:21	141 140-142	1458	175 174-178	2/0
0.81	9:10	40	10:34	142 140-143	1500	176 174-178	0/2
0.88	9:50	39	10:29	134 132-138	1406	175 172-176	0/2
0.94	10:30	40	10:43	136 134-138	1458	176 174-182	0/1
1.00	11:07	37	9:57	135 130-138	1344	176 174-178	0/3
1.06	11:43	36	9:36	132 130-136	1267	179 176-180	1/1
1.13	12:22	39	10:29	141 137-144	1477	177 174-180	3/0
1.19	12:58	35	9:26	145 142-148	1368	181 178-184	1/4
1.25	13:35	37	9:54	146 142-149	1445	179 178-182	2/0
1.31	14:36	1:01	16:16	134 122-149	2180	134 126-182	0/1
1.38	15:35	59	15:38	110 103-119	1719	139 124-170	0/2
1.44	16:09	34	9:04	123 107-132	1115	180 170-186	1/0
1.50	16:44	35	9:21	138 135-140	1291	184 182-186	1/1
1.56	17:19	35	9:23	139 136-142	1305	183 180-184	0/1
1.63	18:06	47	12:33	141 137-144	1770	175 132-184	1/1
1.69	19:11	1:05	17:23	126 115-140	2190	129 124-134	1/1
1.75	20:05	54	14:21	114 112-118	1636	148 122-174	1/0
1.81	20:41	36	9:35	127 120-131	1217	180 174-182	0/0
1.88	21:17	36	9:40	138 133-141	1335	181 178-184	2/0
1.94	21:52	34	9:12	140 137-147	1287	180 178-184	1/0
2.00	22:38	47	12:29	146 137-151	1823	162 124-184	0/0
2.06	23:48	1:09	18:31	120 103-136	2223	125 120-132	0/1
2.13	24:36	48	12:46	107 101-121	1366	156 122-184	0/1
2.19	25:10	34	9:06	125 120-130	1137	180 178-182	0/1
2.25	25:44	35	9:14	134 132-135	1238	180 178-182	0/2
2.31	26:19	35	9:18	136 134-139	1266	183 180-186	0/8
2.38	27:13	53	14:13	133 117-140	1892	157 124-184	0/4
2.44	28:18	1:05	17:23	111 107-116	1930	126 124-128	0/6
2.50	28:58	40	10:45	113 106-126	1214	169 130-182	0/3
2.56	29:37	39	10:19	131 127-135	1351	180 178-180	0/1
2.63	30:14	37	9:56	137 135-137	1360	183 180-184	2/0
2.69	30:50	36	9:42	137 133-139	1328	182 180-184	3/0
2.75	31:46	55	14:41	131 123-137	1924	140 122-184	1/0
2.81	32:52	1:06	17:36	110 99-120	1936	126 124-132	0/2
2.88	33:29	38	10:05	112 99-125	1129	170 122-184	1/1
2.94	34:04	34	9:08	134 128-138	1223	184 182-186	0/1
3.00	34:37	34	9:01	140 135-145	1263	183 180-186	0/0
3.06	35:13	36	9:32	143 142-145	1364	183 180-188	1/0
3.13	36:19	1:05	17:28	129 116-145	2252	138 118-182	0/1
3.19	37:21	1:02	16:37	115 110-120	1910	129 120-180	0/3
3.25	37:54	33	8:55	127 116-135	1133	186 184-190	0/0
3.31	38:30	35	9:26	136 134-139	1284	183 182-186	1/0
3.38	39:07	37	9:53	139 136-144	1374	182 180-184	1/0
3.44	39:45	39	10:16	147 144-148	1510	173 90-184	1/0
3.50	40:53	1:08	18:04	131 116-144	2367	125 122-128	0/3
3.56	41:47	54	14:22	110 107-116	1581	141 122-180	1/1
3.63	42:24	37	9:56	129 121-136	1280	182 178-184	2/0
3.69	43:01	37	9:47	140 138-142	1370	180 178-182	0/0
3.75	43:38	38	10:00	145 142-147	1451	180 178-180	1/1
3.81	44:20	41	10:56	144 140-147	1575	164 86-182	1/1
3.88	45:25	1:05	17:27	126 114-139	2199	125 122-132	0/1
3.94	46:18	53	14:07	107 105-113	1510	134 122-182	3/0
4.00	46:53	35	9:24	123 110-133	1157	181 178-184	0/1
4.06	47:31	38	10:02	135 133-137	1354	181 180-182	0/1
4.13	48:06	35	9:24	140 135-144	1315	181 178-184	1/1
4.19	48:50	44	11:47	141 130-147	1662	167 120-184	1/0
4.25	49:59	1:09	18:28	123 114-136	2270	122 118-128	1/0
4.31	50:49	49	13:06	117 111-126	1533	159 112-182	0/1
4.38	51:25	36	9:42	127 125-131	1231	183 180-186	1/1
4.44	52:01	36	9:38	136 129-141	1310	183 180-186	1/0
4.50	52:38	37	9:49	142 141-143	1393	182 180-184	2/0
4.56	53:17	39	10:26	142 140-143	1481	179 176-182	1/2
4.62	53:59	42	11:09	142 142-143	1584	176 174-178	0/2
4.69	54:39	40	10:44	145 142-147	1557	176 176-178	1/1
4.75	55:18	39	10:29	150 148-153	1573	178 176-180	2/0
4.81	55:57	38	10:13	151 149-153	1542	180 178-182	3/0
4.87	56:36	39	10:31	148 147-150	1556	180 178-182	3/0
4.94	57:13	37	9:57	147 146-149	1463	181 180-182	1/0
5.00	57:53	40	10:38	148 146-150	1574	179 178-180	1/1
5.06	58:32	39	10:27	149 147-150	1557	180 178-182	2/0
5.12	59:12	40	10:35	148 146-150	1565	180 176-182	0/2
5.19	59:51	39	10:28	147 145-149	1540	180 176-182	2/1
5.25	1:00:32	41	10:48	147 144-148	1588	178 174-180	1/1
5.31	1:01:11	39	10:31	146 144-147	1536	177 176-178	1/1
5.38	1:01:53	42	11:10	148 146-149	1652	177 176-180	3/0
5.44	1:02:38	44	11:51	151 146-154	1790	174 172-176	6/0
5.50	1:03:21	43	11:33	154 152-158	1778	176 174-178	1/1
5.53	1:03:41	20	10:30	151 150-153	1585	176 174-178	0/0

Heart

132/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 79m, Range 41m, Flat prediction 1:04:13

Elevation Graph

Biggest Climbs (m)	Min/mi
31 4.2%	11:31
12 3.5%	11:26
10 1.5%	10:32
See your biggest climbs

Cadence

166 (190 max) Stride Length: 84cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	74.9	177	4.6	47:41	10:16
Walk	25.1	125	0.9	15:59	17:59
Still	0.0	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:17	9:13	45.18%	More
800m	5:02	10:08	46.14%	More
1km	6:21	10:13	47.58%	More
Mile	10:20	10:20	49.43%	More
5k	35:37	11:28	50.11%	More
5 miles	57:33	11:31	50.70%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:02	10:02	50.90
5km	34:09	11:00	52.25
5M	57:06	11:25	51.10
10km	1:12:13	11:37	50.64
10M	2:00:43	12:04	50.03
Half	2:41:36	12:20	48.88
20M	4:15:12	12:46	48.85
Mara	5:41:37	13:02	48.43

Bespoke Fields

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