Fri 14th Apr 2017 at 6:00pm by GlennR

Run > Intervals
  • Time
    1:01:04
  • Miles
    5.28
  • Min/mi
    11:34
  • Pacing
    78%
  • WAVA
    44.55
  • Stride(cm)
    90
  • Cals
    635
  • Cadence
    155
  • BPM
    128
  • %MHR
    73.8
  • B/mi
    1476
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

1 comments
Session two of Project Joker. 8 x 400m with two minute walk/jog recoveries. Run-walk warm up and down.

Split Summary
===
1) 1.11m - 14:38(13:11/m) 111/125bpm 135cal 4.55/6.53mph
2) 0.25m - 2:13(8:52/m) 141/147bpm 31cal 6.77/7.51mph
3) 0.15m - 2:00(13:32/m) 123/147bpm 20cal 4.43/6.64mph
4) 0.25m - 2:14(8:55/m) 142/146bpm 32cal 6.72/8.56mph
5) 0.15m - 2:00(13:36/m) 125/146bpm 21cal 4.41/6.7mph
6) 0.25m - 2:14(8:55/m) 143/152bpm 32cal 6.72/8.06mph
7) 0.14m - 2:00(13:51/m) 128/153bpm 21cal 4.33/6.82mph
8) 0.25m - 2:09(8:37/m) 145/152bpm 31cal 6.96/8.83mph
9) 0.15m - 2:00(13:35/m) 127/150bpm 19cal 4.42/6.87mph
10) 0.25m - 2:13(8:52/m) 146/153bpm 32cal 6.76/6.89mph
11) 0.14m - 2:00(13:58/m) 129/154bpm 19cal 4.3/6.72mph
12) 0.25m - 2:09(8:35/m) 144/152bpm 31cal 6.99/7.91mph
13) 0.14m - 2:00(13:57/m) 128/151bpm 19cal 4.3/6.93mph
14) 0.25m - 2:13(8:51/m) 147/154bpm 30cal 6.77/9.23mph
15) 0.15m - 2:00(13:43/m) 129/154bpm 19cal 4.37/6.51mph
16) 0.25m - 2:06(8:23/m) 144/153bpm 32cal 7.16/8.1mph
17) 0.14m - 2:00(14:19/m) 127/153bpm 15cal 4.19/7.26mph
18) 1.01m - 12:55(12:45/m) 125/135bpm 96cal 4.71/6.8mph
14:38 2:13 2:00 2:14 2:00 2:14 2:00 2:09 2:00 2:13 2:00 2:09 2:00 2:13 2:00 2:06 2:00 12:55
Dvorak
Looks good.
Pin Map
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Pace

19% 31% 15% 9% 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 1:09 1:09 18:24 83 67-93 1527 117 84-172 0/0
0.13 2:01 52 13:56 109 93-117 1520 138 94-168 0/0
0.19 2:50 49 12:57 107 98-115 1385 147 110-168 0/1
0.25 3:39 49 13:03 113 103-120 1475 143 110-166 0/0
0.31 4:29 51 13:31 111 106-117 1500 143 110-172 0/1
0.38 5:19 50 13:21 110 102-116 1468 138 114-168 0/0
0.44 6:11 52 13:51 112 105-119 1551 138 110-168 0/0
0.50 7:02 50 13:26 114 105-119 1532 140 114-198 0/0
0.56 7:46 44 11:40 115 106-120 1342 155 118-172 0/0
0.63 8:28 43 11:21 115 113-119 1305 152 118-174 0/1
0.69 9:20 52 13:52 117 113-121 1622 138 112-182 1/0
0.75 10:10 50 13:24 119 112-125 1595 139 114-172 0/1
0.81 10:57 47 12:33 119 114-124 1494 145 116-190 1/0
0.88 11:40 42 11:18 115 111-120 1300 155 106-176 0/1
0.94 12:26 46 12:16 115 111-119 1411 146 116-172 1/0
1.00 13:15 49 13:04 117 109-123 1530 141 108-170 0/0
1.06 14:05 50 13:17 116 110-120 1541 139 116-170 0/2
1.13 14:45 40 10:41 115 110-125 1229 169 164-180 0/0
1.19 15:17 33 8:41 135 126-142 1172 181 180-182 1/0
1.25 15:50 33 8:49 144 142-146 1270 180 178-180 1/0
1.31 16:26 35 9:25 146 144-147 1375 178 178-178 0/0
1.38 17:07 41 10:56 145 139-147 1586 158 112-180 0/0
1.44 18:03 57 15:06 120 110-139 1811 125 112-170 0/0
1.50 18:44 40 10:44 120 116-125 1288 170 168-170 0/0
1.56 19:19 35 9:20 132 124-139 1232 176 152-184 0/0
1.63 19:51 33 8:41 142 139-145 1232 180 178-182 0/0
1.69 20:27 36 9:39 146 144-146 1409 176 174-178 0/0
1.75 21:01 33 8:55 145 145-145 1293 177 174-180 0/0
1.81 22:00 1:00 15:54 132 113-146 2100 123 94-178 0/0
1.88 22:40 40 10:33 116 112-121 1224 161 118-172 0/0
1.94 23:22 42 11:12 127 121-134 1423 163 98-180 0/1
2.00 23:55 33 8:55 139 135-143 1240 178 176-182 1/0
2.06 24:30 35 9:19 145 143-147 1350 178 176-180 1/0
2.13 25:03 33 8:41 149 148-151 1293 181 178-182 1/0
2.19 25:55 52 13:52 146 131-153 2025 135 88-182 0/0
2.25 26:45 50 13:19 120 114-130 1598 139 114-170 0/0
2.31 27:26 41 10:52 124 118-129 1348 169 160-180 0/0
2.38 27:57 31 8:15 138 128-145 1139 180 178-184 0/0
2.44 28:29 33 8:42 147 144-149 1280 178 178-180 0/0
2.50 29:02 33 8:42 149 147-152 1296 178 176-180 0/0
2.56 29:43 41 10:54 149 144-151 1623 158 72-182 0/0
2.63 30:42 59 15:43 125 112-143 1965 124 110-170 0/1
2.69 31:21 39 10:31 121 115-128 1272 169 168-170 0/0
2.75 31:56 35 9:16 134 128-141 1243 176 168-180 1/0
2.81 32:30 34 9:05 144 138-148 1308 178 176-180 1/0
2.88 33:02 32 8:38 150 147-151 1296 181 178-184 0/0
2.94 33:36 34 9:01 152 151-152 1371 181 180-184 0/0
3.00 34:37 1:01 16:10 140 118-154 2263 119 90-180 0/0
3.06 35:20 44 11:39 118 114-123 1375 160 116-172 0/0
3.13 35:59 38 10:10 128 123-134 1300 173 156-184 0/0
3.19 36:30 32 8:31 140 130-146 1193 181 180-182 0/0
3.25 37:03 33 8:42 148 146-150 1289 181 178-182 0/0
3.31 37:36 33 8:42 149 147-150 1296 181 178-182 0/0
3.38 38:27 51 13:38 146 131-152 1989 136 102-182 0/0
3.44 39:15 48 12:49 119 114-129 1525 141 116-170 0/1
3.50 39:59 44 11:51 123 119-127 1457 169 152-184 0/1
3.56 40:30 30 8:05 138 129-145 1114 183 180-184 0/0
3.63 41:03 33 8:47 148 143-152 1299 181 180-182 1/0
3.69 41:38 35 9:27 153 151-154 1446 179 178-180 0/0
3.75 42:20 42 11:20 152 145-154 1722 155 106-180 0/0
3.81 43:17 57 15:05 127 116-145 1916 127 112-170 0/0
3.88 43:58 41 11:02 122 118-128 1345 170 168-170 0/0
3.94 44:33 34 9:07 131 127-138 1195 179 162-184 0/1
4.00 45:04 31 8:14 143 138-147 1178 182 182-182 0/0
4.06 45:36 32 8:35 149 145-151 1278 182 180-184 0/0
4.13 46:07 31 8:15 151 149-153 1247 182 182-184 0/0
4.19 47:11 1:05 17:14 140 114-153 2412 117 104-184 0/1
4.25 47:57 46 12:13 111 107-116 1355 148 114-172 0/0
4.31 48:41 44 11:49 122 116-127 1441 169 166-176 0/1
4.38 49:31 49 13:12 130 127-131 1715 152 96-170 2/0
4.44 50:16 45 12:07 121 117-128 1465 151 116-174 0/0
4.50 51:02 46 12:17 127 122-131 1560 160 96-174 0/1
4.56 51:52 50 13:14 122 117-130 1615 140 114-170 1/0
4.62 52:31 39 10:21 125 120-132 1295 171 168-172 0/0
4.69 53:24 53 14:08 128 117-135 1808 134 102-172 1/0
4.75 54:06 42 11:13 120 117-126 1346 169 168-172 0/1
4.81 55:14 1:08 18:07 126 117-131 2282 144 90-172 1/0
4.87 55:54 40 10:42 124 122-128 1327 169 168-170 0/0
4.94 56:49 55 14:46 125 116-130 1845 136 94-170 0/0
5.00 57:28 39 10:16 121 118-128 1243 170 168-172 0/0
5.06 58:20 52 13:57 125 116-131 1744 136 100-170 0/0
5.12 59:05 45 11:57 121 116-128 1446 169 166-172 1/0
5.19 59:57 53 14:00 129 124-132 1806 151 106-172 0/0
5.25 1:00:43 46 12:09 121 118-126 1470 150 112-172 1/0
5.28 1:01:03 20 10:58 127 124-129 1393 168 166-168 0/0

Heart

128/154max
  • Show Beats/Mile

Elevation

Asc 42m, Range 5m, Flat prediction 1:01:04
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

155 (198 max) Stride Length: 90cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 68.1 173 4.2 41:35 9:53
Walk 31.4 114 1.1 19:11 17:54
Still 0.5 - - 17 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:04 8:20 42.28% More
800m 5:00 10:04 41.69% More
1km 6:05 9:47 44.73% More
Mile 10:07 10:07 45.62% More
5k 32:39 10:30 48.20% More
5 miles 56:54 11:23 45.17% More

Predictions

Dist Time Per Mile WAVA
1M 9:39 9:39 47.86
5km 33:55 10:55 46.40
5M 57:29 11:30 44.72
10km 1:13:09 11:46 43.95
10M 2:04:01 12:24 42.93
Half 2:47:19 12:46 41.82
20M 4:27:32 13:23 41.44
Mara 6:00:58 13:47 40.96
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