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

Run > Intervals

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Time
1:01:04
Miles
5.28
Min/mi
11:34
Pacing
78.4%
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

0mi in 0

Pace

19%

31%

15%

26%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.73	10:00	10:00	13:39	109 67-125	1487	139 84-198	1/4
1.64	20:00	10:00	11:01	126 109-147	1388	157 106-190	6/6
2.58	30:00	10:00	10:41	137 112-153	1463	160 72-184	4/4
3.50	40:00	10:00	10:50	134 112-154	1451	160 90-184	4/5
4.41	50:00	10:00	10:59	135 107-154	1482	159 96-184	5/4
5.19	1:00:00	10:00	12:52	125 116-135	1609	153 90-174	5/3
5.28	1:01:03	1:03	11:27	123 118-129	1408	157 112-172	1/0

Heart

128/154max

Show Beats/Mile

BPM
WHR
MHR
Bands

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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