Thu 11th May 2017 at 5:00pm by Oranj
Run > Intervals
-
Time
45:06
-
Miles
6.22
-
Min/mi
7:15
-
Pacing
85.4%
-
WAVA
67.08
-
Stride(cm)
136
-
Cals
667
-
Cadence
163
-
BPM
148
-
%MHR
88
-
B/mi
1072
-
Asc(m)
42
-
Hillscore
3
-
Surface
Road
Notes & Comments
6x600m (90s) with metronome @ 170bpm + 4x100m strides on the way home
===
1) 2.09km - 10:10(4:52/km) 137/155bpm 135cal 12.34/12.93kmph
2) 0.6km - 2:22(3:57/km) 153/156bpm 37cal 15.2/17.7kmph
3) 0.29km - 1:30(5:16/km) 147/155bpm 23cal 11.4/15.25kmph
4) 0.6km - 2:10(3:36/km) 152/156bpm 33cal 16.65/17.57kmph
5) 0.29km - 1:30(5:09/km) 145/157bpm 22cal 11.65/15.96kmph
6) 0.6km - 2:23(3:58/km) 158/162bpm 38cal 15.13/18.91kmph
7) 0.31km - 1:30(4:52/km) 149/159bpm 23cal 12.34/15.35kmph
8) 0.6km - 2:17(3:48/km) 157/160bpm 36cal 15.8/18.31kmph
9) 0.3km - 1:30(5:03/km) 147/159bpm 23cal 11.88/15.62kmph
10) 0.6km - 2:21(3:55/km) 161/164bpm 38cal 15.34/18.58kmph
11) 0.28km - 1:30(5:19/km) 148/164bpm 23cal 11.3/15.79kmph
12) 0.6km - 2:20(3:54/km) 158/163bpm 37cal 15.39/18.58kmph
13) 0.22km - 1:30(6:57/km) 153/162bpm 23cal 8.63/15.35kmph
14) 2.64km - 12:04(4:34/km) 146/159bpm 176cal 13.12/19.99kmph
10:10 2:22 1:30 2:10 1:30 2:23 1:30 2:17 1:30 2:21 1:30 2:20 1:30 12:04
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.28 |
10:00 |
10:00 |
7:49 |
137 79-155 |
1072 |
158 156-172 |
16/5 |
2.76 |
20:00 |
10:00 |
6:44 |
152 140-162 |
1023 |
166 152-176 |
42/23 |
4.21 |
30:00 |
10:00 |
6:56 |
154 139-164 |
1068 |
164 150-176 |
21/18 |
5.54 |
40:00 |
10:00 |
7:30 |
150 139-163 |
1124 |
164 114-190 |
8/35 |
6.22 |
45:06 |
5:06 |
7:32 |
145 139-157 |
1092 |
161 158-176 |
2/8 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
162 |
6.2 |
45:02 |
7:15 |
Walk |
0.1 |
128 |
0 |
4 |
27:48 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:24 |
5:38 |
59.69% |
More |
800m |
3:10 |
6:23 |
62.16% |
More |
1km |
4:03 |
6:31 |
63.45% |
More |
Mile |
6:37 |
6:37 |
65.88% |
More |
5k |
21:07 |
6:48 |
70.29% |
More |
5 miles |
35:31 |
7:06 |
68.11% |
More |
10k |
45:04 |
7:15 |
67.07% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:44 |
6:44 |
64.77 |
5km |
21:55 |
7:03 |
67.73 |
5M |
35:56 |
7:11 |
67.32 |
10km |
45:03 |
7:15 |
67.08 |
10M |
1:13:54 |
7:23 |
67.62 |
Half |
1:37:51 |
7:28 |
67.06 |
20M |
2:31:57 |
7:36 |
68.43 |
Mara |
3:21:13 |
7:41 |
68.91 |
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