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You only have to take your iphone with you the first few runs to get calibrated, once it's calibrated the watch does a pretty dang good job of tracking your runs by itself. I've found that the data apple watch collects on my runs (pace, distance, calories, HR) is pretty dead on w/o my phone. ZDnet did a review and found the same.
http://www.zdnet.com/article/running-with-the-apple-watch-yes-you-can-leave-your-iphone-behind/
PS - the watch tracks your HR throughout your Workout and gives you an average at the end...not sure what you mean by random intervals.
Yeah I saw that review. Training for a marathon again so I need exact distances, times, splits, etc and from what I've gathered it's close but not close enough.
Either way I think I'm going to get one and just try carrying my phone with me more.