Sun 13th Nov 2016 at 3:00pm by Little Nemo
Run > Run-Walk
-
Time
27:26
-
Miles
2.08
-
Min/mi
13:11
-
Pacing
76%
-
WAVA
38.80
-
Cals
185
-
BPM
144
-
%MHR
75.1
-
B/mi
1893
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Another test run - 9 x 1 min with 1 min rest. Knee a bit sore for last 2 intervals. Sunny but cold.
Split Summary
===
1) 0.34m - 5:34(16:26/m) 103/128bpm 23cal
2) 0.11m - 1:00(9:28/m) 123/154bpm 10cal
3) 0.06m - 1:00(16:26/m) 149/154bpm 6cal
4) 0.13m - 1:00(7:54/m) 154/164bpm 11cal
5) 0.07m - 1:00(14:44/m) 153/164bpm 7cal
6) 0.11m - 1:00(9:16/m) 159/177bpm 10cal
7) 0.05m - 1:00(20:21/m) 173/186bpm 5cal
8) 0.1m - 1:00(9:49/m) 157/162bpm 10cal
9) 0.06m - 1:00(16:54/m) 158/165bpm 5cal
10) 0.12m - 1:00(8:25/m) 150/156bpm 12cal
11) 0.06m - 1:00(16:17/m) 154/157bpm 5cal
12) 0.1m - 1:00(9:56/m) 159/166bpm 10cal
13) 0.07m - 1:00(14:34/m) 156/169bpm 7cal
14) 0.11m - 1:00(9:29/m) 155/168bpm 10cal
15) 0.07m - 1:00(15:18/m) 157/172bpm 6cal
16) 0.11m - 1:00(9:07/m) 153/161bpm 11cal
17) 0.06m - 1:00(15:46/m) 161/172bpm 5cal
18) 0.1m - 1:00(10:06/m) 163/173bpm 9cal
19) 0.05m - 1:00(21:29/m) 163/178bpm 4cal
20) 0.23m - 3:52(17:04/m) 142/148bpm 19cal
5:34 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 3:52
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
| 0.06 |
58 |
58 |
15:29 |
86 79-106 |
1332 |
| 0.13 |
2:01 |
1:03 |
16:50 |
123 117-128 |
2071 |
| 0.19 |
3:09 |
1:08 |
18:05 |
105 91-122 |
1899 |
| 0.25 |
4:13 |
1:04 |
16:57 |
101 86-107 |
1712 |
| 0.31 |
5:09 |
56 |
14:59 |
99 94-101 |
1483 |
| 0.38 |
5:54 |
46 |
12:11 |
100 86-106 |
1219 |
| 0.44 |
6:29 |
35 |
9:19 |
131 108-154 |
1221 |
| 0.50 |
7:29 |
1:00 |
15:53 |
149 145-154 |
2365 |
| 0.56 |
8:02 |
33 |
8:54 |
150 144-159 |
1335 |
| 0.63 |
8:30 |
28 |
7:29 |
159 157-164 |
1189 |
| 0.69 |
9:20 |
50 |
13:18 |
158 153-164 |
2102 |
| 0.75 |
9:55 |
34 |
9:09 |
142 131-159 |
1299 |
| 0.81 |
10:32 |
37 |
9:55 |
166 160-174 |
1645 |
| 0.88 |
11:38 |
1:06 |
17:42 |
169 148-186 |
2991 |
| 0.94 |
12:16 |
38 |
10:04 |
156 154-161 |
1571 |
| 1.00 |
13:06 |
50 |
13:17 |
162 161-165 |
2151 |
| 1.06 |
13:50 |
45 |
11:52 |
149 142-161 |
1769 |
| 1.13 |
14:22 |
31 |
8:22 |
150 147-152 |
1255 |
| 1.19 |
15:17 |
55 |
14:41 |
156 150-157 |
2290 |
| 1.25 |
15:58 |
41 |
11:01 |
151 146-160 |
1662 |
| 1.31 |
16:37 |
39 |
10:22 |
165 161-166 |
1711 |
| 1.38 |
17:30 |
53 |
14:14 |
156 136-169 |
2219 |
| 1.44 |
18:06 |
35 |
9:27 |
146 137-158 |
1380 |
| 1.50 |
18:47 |
41 |
11:04 |
167 163-171 |
1848 |
| 1.56 |
19:39 |
52 |
13:57 |
151 138-170 |
2106 |
| 1.63 |
20:12 |
33 |
8:41 |
153 149-161 |
1329 |
| 1.69 |
21:02 |
50 |
13:14 |
163 158-172 |
2156 |
| 1.75 |
21:48 |
46 |
12:15 |
152 146-161 |
1863 |
| 1.81 |
22:24 |
37 |
9:51 |
167 157-171 |
1644 |
| 1.88 |
23:38 |
1:14 |
19:43 |
163 136-177 |
3214 |
| 1.94 |
24:35 |
57 |
15:10 |
141 134-143 |
2138 |
| 2.00 |
25:37 |
1:01 |
16:21 |
145 143-148 |
2372 |
| 2.06 |
26:25 |
48 |
12:53 |
144 139-148 |
1855 |
| 2.11 |
27:26 |
1:01 |
23:11 |
138 135-143 |
3199 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:24 |
9:38 |
40.09% |
More |
| 800m |
5:17 |
10:37 |
39.78% |
More |
| 1km |
6:48 |
10:56 |
40.26% |
More |
| Mile |
11:16 |
11:16 |
41.41% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
12:12 |
12:12 |
38.26 |
| 5km |
42:46 |
13:46 |
38.13 |
| 5M |
1:12:25 |
14:29 |
36.74 |
| 10km |
1:32:07 |
14:49 |
36.16 |
| 10M |
2:35:58 |
15:36 |
35.17 |
| Half |
3:30:18 |
16:03 |
34.06 |
| 20M |
5:35:55 |
16:48 |
33.54 |
| Mara |
7:32:55 |
17:17 |
32.93 |
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