F'Laps - Saturday 5th July

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Mon 8th Oct 2018 at 7:00pm by larkim

Run > Intervals

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Time
21:05
Miles
3.01
Min/mi
7:00
Pacing
81.9%
WAVA
64.89
Stride(cm)
119
Cals
282
Cadence
193
BPM
157
%MHR
85.9
B/mi
1102
Asc(m)
22
Surface
Road

600m

Notes & Comments

Relied on setting the watch to autolap for 0.4 miles as this was on the route around Neumann's flash in Northwich where I don't have a measured route, and the recovery times didn't allow me to return to the start each time.

So inconsistent pace I think is as likely due to GPS, uneven terrain, wind direction, not being able to see in the dark etc. I seriously doubt that rep 4 was 6 seconds slower than reps 2 and 3, though there was a small incline in that one. Anyway, off the back of 20 miles yesterday pretty content.

Split Summary
===
1) 0.4m - 2:28(6:10/m) 139/162bpm 26cal 9.72/9.75mph
2) 0.2m - 1:45(8:59/m) 151/165bpm 23cal 6.68/9.79mph
3) 0.4m - 2:22(5:56/m) 159/172bpm 32cal 10.13/11.19mph
4) 0.2m - 1:42(8:20/m) 160/171bpm 24cal 7.19/10.04mph
5) 0.4m - 2:22(5:55/m) 164/171bpm 34cal 10.13/11.04mph
6) 0.2m - 1:46(8:53/m) 158/170bpm 24cal 6.75/9.87mph
7) 0.4m - 2:28(6:10/m) 165/172bpm 35cal 9.73/11.69mph
8) 0.2m - 1:43(8:41/m) 159/172bpm 23cal 6.91/9.52mph
9) 0.4m - 2:24(6:00/m) 166/173bpm 34cal 10.01/12.46mph
10) 0.21m - 2:04(9:43/m) 155/173bpm 27cal 6.17/11.21mph

2:28 1:45 2:22 1:42 2:22 1:46 2:28 1:43 2:24 2:04

Pin Map

0mi in 0

Pace

26%

48%

14%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	23	23	6:00	118 117-121	708	183 130-200	0/0
0.13	46	23	6:13	125 124-127	778	197 196-198	0/0
0.19	1:09	23	6:11	132 127-135	816	198 196-198	0/0
0.25	1:32	23	6:10	140 135-153	864	199 198-200	0/1
0.31	1:56	24	6:22	159 157-161	1013	198 194-200	0/0
0.38	2:19	23	6:07	161 160-162	985	198 198-198	0/0
0.44	2:51	32	8:35	161 156-165	1381	184 174-198	0/0
0.50	3:25	34	9:02	152 148-155	1372	180 178-182	0/0
0.56	3:57	32	8:36	144 142-146	1239	180 178-182	1/0
0.63	4:23	26	6:51	143 142-144	980	190 180-198	0/0
0.69	4:46	23	6:04	147 144-150	891	201 198-202	0/0
0.75	5:08	22	5:52	153 152-156	898	198 188-204	0/0
0.81	5:30	22	5:53	162 160-163	954	200 188-206	0/0
0.88	5:52	23	6:02	166 163-169	1000	200 198-202	0/1
0.94	6:14	22	5:53	170 169-170	1000	200 198-202	0/2
1.00	6:39	24	6:32	171 170-172	1116	188 188-188	1/0
1.06	7:12	33	8:46	166 163-169	1454	182 178-186	0/0
1.13	7:42	30	7:56	157 154-161	1246	182 180-182	0/1
1.19	8:11	30	7:59	152 152-153	1214	182 180-184	0/0
1.25	8:34	23	6:07	156 154-158	954	191 184-198	0/0
1.31	8:58	24	6:21	161 158-162	1021	202 200-204	0/1
1.38	9:20	22	5:50	164 162-165	956	202 202-202	1/0
1.44	9:41	21	5:35	166 165-167	926	202 198-204	1/0
1.50	10:03	22	5:52	169 168-169	992	198 190-200	0/1
1.56	10:26	23	6:05	170 169-171	1035	203 200-208	0/1
1.63	10:52	26	6:56	170 169-171	1178	197 182-204	0/0
1.69	11:25	33	8:56	162 158-167	1447	182 180-188	1/0
1.75	12:01	35	9:28	152 149-155	1439	162 90-182	0/0
1.81	12:30	30	7:55	149 148-150	1178	183 180-184	0/0
1.88	12:53	22	5:53	156 152-160	918	201 198-204	0/1
1.94	13:14	22	5:51	162 161-163	947	203 202-204	0/1
2.00	13:38	23	6:15	166 165-168	1037	199 190-202	1/0
2.06	14:01	23	6:14	169 169-170	1054	201 200-202	1/0
2.13	14:26	25	6:32	172 171-172	1124	202 200-204	0/1
2.19	14:50	24	6:24	172 171-172	1100	204 204-204	0/1
2.25	15:19	30	7:54	170 167-172	1343	185 180-200	1/0
2.31	15:53	33	8:56	160 156-165	1428	180 180-182	0/1
2.38	16:24	32	8:25	150 149-153	1262	180 178-180	1/0
2.44	16:50	25	6:48	152 149-156	1034	195 182-202	1/0
2.50	17:13	23	6:04	160 158-162	971	200 200-200	0/0
2.56	17:36	23	6:06	165 164-167	1006	201 200-202	0/1
2.63	18:00	24	6:25	169 167-170	1084	201 200-202	2/0
2.69	18:22	22	5:58	170 169-171	1015	202 202-202	1/0
2.75	18:45	23	6:07	172 171-172	1053	206 202-208	0/0
2.81	19:11	26	6:51	172 172-173	1179	200 176-208	0/0
2.88	19:46	35	9:26	164 159-169	1546	180 178-180	0/0
2.94	20:21	35	9:15	152 148-156	1406	180 176-182	1/0
3.00	21:00	39	10:30	143 140-147	1502	176 170-180	2/2

Heart

157/173max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 22m, Range 6m, Flat prediction 21:05

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

193 (208 max) Stride Length: 119cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	193	3	20:57	7:00
Walk	0.6	110	0	7	8:21

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:27	5:50	55.32%	More
800m	3:08	6:18	59.77%	More
1km	4:08	6:39	59.51%	More
Mile	6:25	6:25	65.85%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:33	6:33	64.56
5km	21:48	7:01	64.93
5M	36:06	7:13	63.81
10km	45:27	7:19	63.23
10M	1:15:17	7:32	62.61
Half	1:40:13	7:39	62.02
20M	2:36:57	7:51	61.86
Mara	3:28:57	7:59	62.07

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