Thu 12th Oct 2017 at 7:00pm by MartinH - MH Health & Fitness

Run > Intervals
  • breezy
  • Time
    42:55
  • Miles
    5.51
  • Min/mi
    7:47
  • Pacing
    17%
  • WAVA
    57.87
  • Stride(cm)
    116
  • Cals
    541
  • Cadence
    178
  • BPM
    148
  • %MHR
    84.5
  • B/mi
    1152
  • Asc(m)
    42
  • Surface
    Road

Notes & Comments

INTERVALS - VICTORIA PARK CLUB SPEED SESSION

8 x Peace Walk reps
4 x Regent Road loops
Fartleks
2, 3, 4, shuttle sprints
One long hill rep
Caterpillar

Ran hard. Peace Walk reps were 29/30 secs each one. Very consistent.

Started to tire towards the end a little but worked hard.

Split Summary
===
1) 0.43m - 3:44(8:43/m) 117/125bpm 35cal 6.89/8.7mph
2) 0.08m - 31(6:08/m) 125/125bpm 5cal 9.8/10.96mph
3) 0.1m - 50(8:35/m) 126/127bpm 8cal 6.99/10.62mph
4) 0.09m - 31(5:47/m) 128/131bpm 5cal 10.37/12.27mph
5) 0.1m - 53(9:17/m) 138/141bpm 10cal 6.46/10.92mph
6) 0.09m - 31(5:46/m) 136/138bpm 6cal 10.41/12.17mph
7) 0.1m - 51(8:41/m) 135/136bpm 10cal 6.91/11.17mph
8) 0.09m - 30(5:49/m) 139/152bpm 6cal 10.31/11.86mph
9) 0.1m - 54(9:04/m) 152/154bpm 12cal 6.61/11.48mph
10) 0.09m - 29(5:25/m) 149/151bpm 6cal 11.09/12.86mph
11) 0.1m - 53(9:00/m) 145/146bpm 11cal 6.67/12.17mph
12) 0.09m - 30(5:45/m) 154/158bpm 6cal 10.45/13.42mph
13) 0.1m - 58(9:41/m) 154/156bpm 13cal 6.2/11.88mph
14) 0.09m - 30(5:45/m) 152/153bpm 6cal 10.43/12.36mph
15) 0.1m - 48(7:56/m) 151/152bpm 10cal 7.57/12.06mph
16) 0.08m - 32(6:16/m) 152/156bpm 6cal 9.59/11.92mph
17) 0.22m - 1:36(7:11/m) 144/156bpm 19cal 8.35/11.98mph
18) 0.09m - 30(5:38/m) 150/151bpm 6cal 10.65/10.37mph
19) 0.13m - 59(7:26/m) 153/156bpm 13cal 8.07/10.04mph
20) 0.09m - 32(5:56/m) 156/156bpm 7cal 10.12/10.79mph
21) 0.13m - 1:02(8:05/m) 161/163bpm 14cal 7.42/10.56mph
22) 0.09m - 31(5:52/m) 160/160bpm 7cal 10.22/10.27mph
23) 0.13m - 1:03(8:17/m) 153/159bpm 14cal 7.24/10.25mph
24) 0.09m - 34(6:25/m) 160/163bpm 8cal 9.34/9.89mph
25) 0.14m - 1:07(7:48/m) 160/162bpm 15cal 7.69/9.89mph
26) 0.09m - 31(5:49/m) 160/161bpm 7cal 10.31/10.33mph
27) 0.12m - 57(8:00/m) 159/160bpm 13cal 7.5/10.25mph
28) 0.09m - 36(6:33/m) 160/161bpm 8cal 9.16/9.39mph
29) 0.13m - 1:02(7:59/m) 161/162bpm 14cal 7.51/9.39mph
30) 0.09m - 30(5:40/m) 161/162bpm 7cal 10.6/10.79mph
31) 0.84m - 6:42(7:59/m) 155/166bpm 89cal 7.52/14.44mph
32) 0.19m - 1:01(5:28/m) 152/154bpm 13cal 10.97/13.15mph
33) 0.06m - 33(9:38/m) 158/161bpm 7cal 6.23/11.81mph
34) 0.04m - 18(6:44/m) 161/161bpm 4cal 8.91/10.04mph
35) 0.06m - 34(9:03/m) 146/161bpm 6cal 6.62/10.04mph
36) 0.04m - 10(4:30/m) 151/153bpm 2cal 13.35/20.18mph
37) 0.05m - 38(12:14/m) 160/163bpm 9cal 4.91/15.74mph
38) 0.05m - 15(4:43/m) 159/163bpm 3cal 12.72/15.55mph
39) 0.07m - 47(11:16/m) 159/164bpm 11cal 5.32/13.88mph
40) 0.08m - 26(5:18/m) 148/155bpm 5cal 11.33/14.86mph
41) 0.59m - 6:08(10:22/m) 161/169bpm 85cal 5.79/13.59mph
3:44 31 50 31 53 31 51 30 54 29 53 30 58 30 48 32 1:36 30 59 32 1:02 31 1:03 34 1:07 31 57 36 1:02 30 6:42 1:01 33 18 34 10 38 15 47 26 6:08

Pace

23% 20% 23% 17% 5% 12%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.06 33 33 8:43 94 72-114 819 167 164-172
0.13 1:04 32 8:24 116 115-117 975 171 168-172
0.19 1:36 32 8:36 118 117-119 1015 168 168-170
0.25 2:09 33 8:46 119 117-122 1043 168 166-170
0.31 2:43 34 9:01 123 122-124 1110 170 168-172
0.38 5:02 2:19 +1:46 37:08 120 110-125 4457 168 166-170
0.44 5:34 31 8:23 123 120-125 1032 168 156-192
0.50 5:56 23 6:00 125 125-125 750 196 192-198
0.56 6:28 32 8:29 126 125-126 1068 173 160-196
0.63 6:57 28 7:34 127 126-127 961 168 162-202
0.69 7:18 21 5:37 129 127-131 725 198 192-202
0.75 7:51 34 8:57 136 131-141 1217 172 160-192
0.81 8:21 30 7:55 138 137-139 1093 173 162-202
0.88 8:43 22 5:48 134 134-134 778 189 188-190
0.94 9:16 33 8:49 135 134-136 1189 172 160-186
1.00 9:44 28 7:27 135 134-136 1006 175 166-200
1.06 10:05 21 5:35 141 136-152 787 199 196-200
1.13 10:39 34 9:06 152 150-154 1382 171 160-196
1.19 11:09 30 8:01 151 150-152 1212 172 162-200
1.25 11:28 19 5:08 148 146-149 761 197 194-198
1.31 12:03 35 9:13 145 145-146 1337 173 162-194
1.38 12:31 29 7:40 147 145-155 1127 180 162-216
1.44 12:51 20 5:19 157 156-158 834 200 192-206
1.50 13:30 38 10:15 154 154-155 1578 166 160-182
1.56 14:00 30 8:02 153 152-153 1228 174 164-202
1.63 14:19 19 5:11 152 152-152 787 193 190-194
1.69 14:51 31 8:21 151 151-152 1261 168 164-182
1.75 15:18 27 7:14 151 151-151 1092 177 168-194
1.81 15:40 22 5:50 153 151-156 892 192 188-194
1.88 17:32 1:52 +1:42 29:59 130 109-156 3897 185 172-194
1.94 18:10 38 10:03 147 146-148 1477 176 170-184
2.00 18:43 33 8:52 149 148-150 1321 173 170-178
2.06 19:08 25 6:35 150 150-151 988 183 174-194
2.13 19:29 21 5:41 150 149-150 852 194 190-200
2.19 19:56 27 7:14 151 150-151 1093 172 170-174
2.25 20:25 29 7:50 156 154-156 1221 170 170-170
2.31 20:48 22 5:56 156 156-156 926 176 170-182
2.38 21:16 28 7:32 159 156-163 1198 179 174-182
2.44 21:45 30 7:53 162 161-162 1277 175 172-178
2.50 22:10 25 6:40 160 160-161 1066 178 174-190
2.56 22:33 22 5:54 159 159-160 938 190 188-192
2.63 23:03 30 8:08 156 149-159 1268 176 170-188
2.69 23:35 32 8:29 150 147-152 1273 170 170-170
2.75 23:59 24 6:26 161 156-163 1037 177 172-180
2.81 24:27 28 7:27 161 161-162 1199 177 172-180
2.88 24:57 30 8:03 160 160-160 1288 179 176-182
2.94 25:23 26 6:55 157 154-160 1085 184 176-192
3.00 25:44 21 5:40 161 160-161 912 190 186-192
3.06 26:11 27 7:04 160 158-160 1132 180 174-186
3.13 26:42 32 8:24 158 158-158 1328 172 170-176
3.19 27:08 26 6:49 160 158-161 1091 175 172-178
3.25 27:35 27 7:20 160 160-161 1173 177 176-178
3.31 28:05 30 7:54 161 160-161 1271 178 174-182
3.38 28:31 26 7:03 161 160-162 1135 181 176-190
3.44 28:52 21 5:28 161 160-161 881 194 190-198
3.50 29:21 29 7:46 160 160-160 1243 182 170-194
3.56 33:25 4:04 +3:35 1:05:01 152 113-160 9882 170 168-172
3.63 34:02 38 10:01 139 117-156 1393 173 170-182
3.69 34:32 30 7:53 157 156-157 1237 174 166-184
3.75 35:00 28 7:28 160 157-162 1194 190 168-220
3.81 35:29 29 7:47 161 161-162 1254 177 166-194
3.88 35:56 26 7:02 161 161-161 1131 180 166-190
3.94 36:26 30 8:03 163 161-166 1311 185 170-202
4.00 36:52 26 7:01 165 165-165 1157 184 170-192
4.06 37:21 29 7:51 162 155-165 1271 179 170-190
4.13 39:11 1:50 +1:30 29:15 136 118-154 3978 164 114-182
4.19 39:54 43 11:28 152 151-153 1743 172 170-174
4.25 40:25 31 8:12 148 145-152 1214 174 172-176
4.31 40:55 30 8:04 154 153-154 1243 185 174-198
4.38 41:14 19 5:07 149 149-152 763 200 198-202
4.44 41:32 17 4:37 151 150-152 696 204 202-208
4.50 42:09 37 +8 9:56 156 153-161 1550 181 170-206
4.56 42:38 29 7:45 161 160-161 1247 185 172-198
4.62 44:42 2:04 +1:36 33:10 141 118-161 4676 171 166-190
4.69 45:29 46 +10 12:24 156 149-162 1934 198 170-230
4.75 46:05 36 +12 9:35 160 153-163 1534 151 110-196
4.81 47:01 56 +17 14:59 157 151-164 2353 172 162-196
4.87 48:13 1:12 +47 19:16 155 140-164 2986 180 116-206
4.94 49:27 1:14 +40 19:39 149 137-159 2927 183 162-210
5.00 52:21 2:54 +2:10 46:27 144 116-168 6688 172 170-174
5.06 52:54 33 8:47 156 152-161 1370 181 170-208
5.12 53:30 36 9:38 161 158-163 1551 176 168-190
5.19 54:01 31 8:18 168 164-169 1394 177 168-186
5.25 54:48 47 12:30 168 168-169 2100 169 164-174
5.31 55:27 39 10:23 164 162-167 1704 169 168-170
5.38 56:07 40 10:33 164 163-164 1730 170 168-170
5.44 56:55 48 +7 12:48 163 161-164 2086 168 164-170
5.50 57:31 36 9:39 165 163-167 1592 167 164-170

Heart

148/169max
  • Show Beats/Mile

Cadence

178 (230 max) Stride Length: 116cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 79.2 178 5.5 43:52 9:29
Walk 8.2 112 0 5:25 8:34:47
Pause 12.6 - - 8:17 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:33 6:16 50.48% More
800m 3:23 6:48 53.85% More
1km 4:18 6:56 55.24% More
Mile 7:00 7:00 58.18% More
5k 24:06 7:45 57.43% More
5 miles 50:59 10:12 44.10% More

Predictions

Dist Time Per Mile WAVA
1M 7:09 7:09 56.92
5km 23:31 7:34 58.84
5M 38:45 7:45 58.03
10km 48:41 7:50 57.62
10M 1:20:15 8:02 57.71
Half 1:46:33 8:08 57.03
20M 2:46:09 8:18 57.96
Mara 3:40:37 8:25 58.20
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