Wed 28th Jun 2017 at 7:00am by Brandon
Run > Intervals
-
Time
6:56
-
Miles
0.63
-
Min/mi
11:00
-
WAVA
35.12
-
Stride(cm)
86
-
Cals
78
-
Cadence
172
-
Asc(m)
42
-
Surface
Grass
Notes & Comments
3x250m with 2mins recoveries
Split Summary
===
1) 0.26km - 58(3:40/km) 21cal 16.36/20.39kmph
2) 0.16km - 2:05(13:14/km) 9cal 4.53/7.56kmph
3) 0.24km - 55(3:46/km) 21cal 15.92/19.21kmph
4) 0.11km - 2:03(19:19/km) 5cal 3.11/16.49kmph
5) 0.25km - 55(3:41/km) 22cal 16.32/20.19kmph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
0.06 |
20 |
20 |
5:13 |
184 180-186 |
0.13 |
40 |
20 |
5:27 |
184 182-184 |
0.19 |
1:34 |
54 |
14:28 |
152 118-174 |
0.25 |
2:45 |
1:11 |
18:59 |
118 118-118 |
0.31 |
3:21 |
35 |
9:23 |
160 118-184 |
0.38 |
3:42 |
21 |
5:42 |
181 178-184 |
0.44 |
4:32 |
50 |
13:19 |
164 112-178 |
0.50 |
6:06 |
1:34 |
25:03 |
185 184-186 |
0.56 |
6:28 |
22 |
5:58 |
184 182-186 |
0.63 |
6:51 |
23 |
6:10 |
178 174-182 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
67.5 |
181 |
0.6 |
4:38 |
8:18 |
Walk |
32.5 |
117 |
0.1 |
2:14 |
32:51 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:47 |
11:11 |
28.29% |
More |
800m |
6:02 |
12:08 |
30.21% |
More |
1km |
6:49 |
10:58 |
34.94% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:47 |
11:47 |
34.54 |
5km |
43:23 |
13:58 |
31.90 |
5M |
1:14:57 |
14:59 |
30.00 |
10km |
1:36:13 |
15:29 |
29.16 |
10M |
2:46:14 |
16:37 |
27.86 |
Half |
3:46:43 |
17:18 |
26.80 |
20M |
6:08:40 |
18:26 |
26.12 |
Mara |
8:22:48 |
19:11 |
25.54 |
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