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Wed 8th May 2024 at 6:57pm by Nilz
Run > Intervals
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Time
1:09:43
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Miles 3.92
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Min/mi 17:47
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Pacing
28.5%
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WAVA
32.17
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Stride(cm)
64
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Cals
442
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Cadence
141
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BPM
119
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%MHR
70.1
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B/mi 2108
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Asc(m)
38
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Surface
Track
Notes & Comments
1) 1.24km - 21:52(17:35/km) 107/149bpm [1882b/km] 121cal 3.41/11.15kmph
2) 0.44km - 3:21(7:37/km) 132/148bpm [1004b/km] 30cal 7.88/9.67kmph
3) 0.18km - 1:51(10:27/km) 119/137bpm [1243b/km] 11cal 5.74/6.15kmph
4) 0.41km - 2:31(6:06/km) 130/140bpm [793b/km] 22cal 9.84/10.65kmph
5) 0.2km - 2:18(11:43/km) 123/141bpm [1440b/km] 14cal 5.12/10.55kmph
6) 0.62km - 3:58(6:23/km) 133/142bpm [850b/km] 36cal 9.39/10.08kmph
7) 0.2km - 2:19(11:48/km) 127/144bpm [1499b/km] 16cal 5.08/9.81kmph
8) 0.42km - 2:37(6:13/km) 139/150bpm [864b/km] 25cal 9.65/10.11kmph
9) 0.19km - 2:21(12:04/km) 131/148bpm [1581b/km] 14cal 4.97/9.74kmph
10) 0.2km - 1:15(6:12/km) 127/136bpm [786b/km] 9cal 9.69/10.28kmph
11) 0.19km - 2:16(11:50/km) 115/129bpm [1361b/km] 12cal 5.07/10.01kmph
12) 0.2km - 1:14(6:05/km) 129/144bpm [784b/km] 10cal 9.87/11.42kmph
13) 0.2km - 2:15(11:27/km) 125/143bpm [1431b/km] 13cal 5.24/9.91kmph
14) 0.2km - 1:13(5:59/km) 128/143bpm [765b/km] 9cal 10.04/11.29kmph
15) 0.01km - 43(1:07:23/km) 136/143bpm [9163b/km] 6cal 0.89/10.25kmph
16) 0.4km - 3:38(9:02/km) 134/159bpm [1211b/km] 28cal 6.64/10.18kmph
17) 0.21km - 1:13(5:48/km) 134/147bpm [778b/km] 10cal 10.34/10.78kmph
18) 0.78km - 12:48(16:20/km) 104/147bpm [1699b/km] 56cal 3.67/10.68kmph
2) 0.44km - 3:21(7:37/km) 132/148bpm [1004b/km] 30cal 7.88/9.67kmph
3) 0.18km - 1:51(10:27/km) 119/137bpm [1243b/km] 11cal 5.74/6.15kmph
4) 0.41km - 2:31(6:06/km) 130/140bpm [793b/km] 22cal 9.84/10.65kmph
5) 0.2km - 2:18(11:43/km) 123/141bpm [1440b/km] 14cal 5.12/10.55kmph
6) 0.62km - 3:58(6:23/km) 133/142bpm [850b/km] 36cal 9.39/10.08kmph
7) 0.2km - 2:19(11:48/km) 127/144bpm [1499b/km] 16cal 5.08/9.81kmph
8) 0.42km - 2:37(6:13/km) 139/150bpm [864b/km] 25cal 9.65/10.11kmph
9) 0.19km - 2:21(12:04/km) 131/148bpm [1581b/km] 14cal 4.97/9.74kmph
10) 0.2km - 1:15(6:12/km) 127/136bpm [786b/km] 9cal 9.69/10.28kmph
11) 0.19km - 2:16(11:50/km) 115/129bpm [1361b/km] 12cal 5.07/10.01kmph
12) 0.2km - 1:14(6:05/km) 129/144bpm [784b/km] 10cal 9.87/11.42kmph
13) 0.2km - 2:15(11:27/km) 125/143bpm [1431b/km] 13cal 5.24/9.91kmph
14) 0.2km - 1:13(5:59/km) 128/143bpm [765b/km] 9cal 10.04/11.29kmph
15) 0.01km - 43(1:07:23/km) 136/143bpm [9163b/km] 6cal 0.89/10.25kmph
16) 0.4km - 3:38(9:02/km) 134/159bpm [1211b/km] 28cal 6.64/10.18kmph
17) 0.21km - 1:13(5:48/km) 134/147bpm [778b/km] 10cal 10.34/10.78kmph
18) 0.78km - 12:48(16:20/km) 104/147bpm [1699b/km] 56cal 3.67/10.68kmph
21:52 3:21 1:51 2:31 2:18 3:58 2:19 2:37 2:21 1:15 2:16 1:14 2:15 1:13 43 3:38 1:13 12:48
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 1:27 | 1:27 | 23:04 | 84 81-88 | 1938 | 108 94-112 | 1/0 |
0.13 | 2:49 | 1:22 | 21:59 | 85 82-87 | 1868 | 108 106-110 | 1/1 |
0.19 | 4:11 | 1:22 | 21:46 | 86 85-89 | 1873 | 109 108-112 | 1/1 |
0.25 | 5:26 | 1:16 | 20:14 | 87 82-91 | 1760 | 109 108-112 | 2/2 |
0.31 | 9:03 | 3:37 | 57:47 | 100 82-134 | 5778 | 96 80-112 | 1/2 |
0.38 | 10:23 | 1:20 | 21:14 | 125 117-132 | 2655 | 150 90-210 | 0/0 |
0.44 | 12:06 | 1:43 | 27:33 | 129 123-134 | 3555 | 167 94-190 | 0/0 |
0.50 | 13:02 | 56 | 14:52 | 131 129-135 | 1947 | 170 148-176 | 0/2 |
0.56 | 14:00 | 58 | 15:27 | 134 130-139 | 2071 | 161 108-186 | 3/3 |
0.63 | 15:02 | 1:02 | 16:33 | 138 135-141 | 2283 | 141 112-180 | 2/3 |
0.69 | 15:51 | 49 | 13:05 | 143 138-149 | 1871 | 164 112-190 | 1/5 |
0.75 | 17:49 | 1:58 | 31:28 | 128 102-148 | 4027 | 116 84-184 | 5/4 |
0.81 | 22:21 | 4:32 | 1:12:27 | 93 71-127 | 6738 | 172 170-174 | 4/6 |
0.88 | 23:10 | 50 | 13:17 | 133 128-136 | 1767 | 170 168-172 | 6/6 |
0.94 | 23:54 | 43 | 11:33 | 139 133-146 | 1606 | 172 168-176 | 6/5 |
1.00 | 24:33 | 39 | 10:28 | 138 137-140 | 1443 | 175 174-176 | 7/7 |
1.06 | 25:30 | 57 | 15:06 | 136 129-142 | 2054 | 133 118-176 | 1/1 |
1.13 | 26:31 | 1:01 | 16:22 | 118 103-128 | 1931 | 125 122-126 | 1/2 |
1.19 | 27:21 | 50 | 13:24 | 108 101-118 | 1447 | 158 124-188 | 0/1 |
1.25 | 27:59 | 38 | 10:09 | 128 121-132 | 1300 | 183 182-184 | 0/0 |
1.31 | 28:38 | 39 | 10:21 | 134 132-135 | 1388 | 182 180-184 | 1/1 |
1.38 | 29:14 | 36 | 9:33 | 135 134-136 | 1289 | 182 180-184 | 2/2 |
1.44 | 30:11 | 57 | 15:14 | 138 133-140 | 2102 | 154 114-186 | 4/4 |
1.50 | 31:16 | 1:05 | 17:19 | 119 106-131 | 2061 | 119 118-122 | 2/2 |
1.56 | 32:09 | 53 | 14:04 | 111 106-115 | 1562 | 137 122-180 | 3/3 |
1.63 | 32:46 | 37 | 9:49 | 127 108-140 | 1246 | 181 178-182 | 7/4 |
1.69 | 33:26 | 41 | 10:50 | 140 138-142 | 1517 | 180 180-180 | 2/4 |
1.75 | 34:04 | 38 | 10:06 | 139 136-142 | 1403 | 181 180-184 | 1/2 |
1.81 | 34:45 | 41 | 10:52 | 134 132-135 | 1457 | 179 176-184 | 4/1 |
1.88 | 35:23 | 38 | 10:10 | 137 132-141 | 1392 | 178 176-180 | 3/7 |
1.94 | 36:14 | 51 | 13:29 | 140 138-143 | 1888 | 163 116-182 | 6/4 |
2.00 | 37:23 | 1:09 | 18:29 | 130 119-139 | 2403 | 118 114-120 | 2/5 |
2.06 | 38:21 | 58 | 15:23 | 113 107-118 | 1738 | 132 118-184 | 3/1 |
2.13 | 38:57 | 37 | 9:44 | 132 116-141 | 1285 | 182 180-184 | 5/2 |
2.19 | 39:38 | 41 | 10:51 | 142 138-147 | 1540 | 180 178-182 | 5/5 |
2.25 | 40:15 | 37 | 9:54 | 146 145-148 | 1445 | 180 178-180 | 3/5 |
2.31 | 41:00 | 45 | 11:59 | 146 142-150 | 1749 | 160 108-182 | 3/2 |
2.38 | 42:12 | 1:13 | 19:20 | 134 123-145 | 2591 | 116 112-118 | 2/2 |
2.44 | 43:16 | 1:03 | 16:54 | 119 114-123 | 2011 | 123 114-182 | 1/3 |
2.50 | 43:53 | 38 | 10:00 | 127 116-134 | 1271 | 180 178-180 | 6/2 |
2.56 | 44:39 | 45 | 12:07 | 129 123-136 | 1562 | 167 118-180 | 2/2 |
2.63 | 45:50 | 1:12 | 19:05 | 115 108-125 | 2194 | 118 116-120 | 3/7 |
2.69 | 46:48 | 58 | 15:26 | 109 106-113 | 1681 | 138 118-186 | 6/4 |
2.75 | 47:26 | 38 | 10:01 | 125 110-136 | 1253 | 184 182-186 | 2/2 |
2.81 | 48:16 | 50 | 13:24 | 139 134-144 | 1863 | 159 114-184 | 4/4 |
2.88 | 49:23 | 1:08 | 18:01 | 125 114-135 | 2252 | 118 114-120 | 3/2 |
2.94 | 50:18 | 55 | 14:39 | 110 105-115 | 1612 | 145 118-190 | 4/3 |
3.00 | 50:55 | 36 | 9:43 | 130 118-141 | 1263 | 182 180-186 | 3/6 |
3.06 | 52:12 | 1:17 | 20:31 | 134 119-143 | 2748 | 169 90-182 | 5/1 |
3.13 | 52:53 | 41 | 10:56 | 145 131-155 | 1585 | 180 176-184 | 4/5 |
3.19 | 53:40 | 47 | 12:31 | 150 140-158 | 1878 | 161 116-184 | 6/6 |
3.25 | 54:48 | 1:08 | 18:12 | 131 122-137 | 2384 | 118 114-122 | 1/3 |
3.31 | 55:50 | 1:02 | 16:29 | 117 113-120 | 1929 | 128 118-182 | 0/2 |
3.38 | 56:24 | 34 | 9:08 | 128 115-143 | 1169 | 181 180-182 | 0/3 |
3.44 | 57:08 | 44 | 11:40 | 144 142-147 | 1679 | 178 112-188 | 1/1 |
3.50 | 58:26 | 1:18 | 20:55 | 127 116-144 | 2656 | 114 112-118 | 1/1 |
3.56 | 1:03:41 | 5:15 +3:40 | 1:23:55 | 117 106-125 | 9818 | 102 86-118 | 1/0 |
3.63 | 1:05:39 | 1:58 | 31:32 | 102 97-111 | 3216 | 98 88-104 | 1/1 |
3.69 | 1:07:07 | 1:28 | 23:23 | 105 93-111 | 2455 | 103 96-106 | 2/2 |
3.75 | 1:08:34 | 1:28 | 23:25 | 97 90-105 | 2272 | 106 98-120 | 1/1 |
3.81 | 1:09:58 | 1:24 | 22:20 | 92 83-104 | 2055 | 109 104-112 | 1/1 |
3.88 | 1:11:23 | 1:25 | 22:37 | 91 87-95 | 2058 | 104 92-108 | 0/0 |
3.92 | 1:13:24 | 2:01 | 47:44 | 96 86-108 | 4583 | 103 96-112 | 0/1 |
Heart
119/158max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 38m,
Range 16m, Flat prediction 1:09:43
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
141 (210 max)
Stride Length: 64cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 34.9 | 179 | 2.2 | 25:39 | 11:53 |
Walk | 60.5 | 110 | 1.8 | 44:25 | 25:16 |
Still | 4.5 | - | - | 3:20 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 14:11 | 14:11 | 36.47 |
5km | 53:10 | 17:07 | 33.21 |
5M | 1:32:35 | 18:31 | 31.17 |
10km | 1:59:17 | 19:12 | 30.28 |
10M | 3:27:45 | 20:47 | 28.88 |
Half | 4:44:37 | 21:44 | 27.74 |
20M | 7:46:07 | 23:18 | 26.85 |
Mara | 10:38:36 | 24:22 | 26.13 |
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