Mon 30th Oct 2017 at 8:00am by LazyDaisy
Run > Intervals
-
Time
22:59
-
Miles
1.81
-
Min/mi
12:42
-
Pacing
54%
-
WAVA
46.78
-
Stride(cm)
81
-
Cals
142
-
Cadence
156
-
BPM
128
-
%MHR
74.1
-
B/mi
1628
-
Asc(m)
42
-
Surface
Road
Notes & Comments
1 comments
This was in lieu of track tonight. Much harder to sustain the effort when you're solo and two minute intervals at my initial pace was too long. I need to get the 'feel' of say 9min/mile pace and be able to sustain that over longer distances. Split Summary
===
1) 0.22m - 2:10(9:41/m) 133/144bpm 15cal 6.2/7.66mph
2) 0.14m - 2:00(13:50/m) 121/139bpm 12cal 4.34/5.38mph
3) 0.07m - 3:00(41:51/m) 105/114bpm 11cal 1.43/4.78mph
4) 0.21m - 2:00(9:22/m) 136/149bpm 14cal 6.4/8.41mph
5) 0.24m - 3:00(12:42/m) 133/143bpm 21cal 4.73/5.97mph
6) 0.21m - 2:00(9:42/m) 142/152bpm 16cal 6.19/8.27mph
7) 0.22m - 3:00(13:47/m) 128/140bpm 18cal 4.36/5.82mph
8) 0.22m - 2:00(9:07/m) 142/154bpm 15cal 6.58/8.6mph
9) 0.22m - 3:00(13:49/m) 130/141bpm 18cal 4.34/5.55mph
10) 0.06m - 48(13:57/m) 116/121bpm 2cal 4.3/4.36mph
2:10 2:00 3:00 2:00 3:00 2:00 3:00 2:00 3:00 48
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
31 |
31 |
8:08 |
115 97-129 |
936 |
179 174-186 |
1/0 |
0.13 |
1:04 |
33 |
8:49 |
137 132-141 |
1209 |
179 176-184 |
1/1 |
0.19 |
1:41 |
38 |
10:04 |
140 137-142 |
1409 |
193 176-244 |
0/1 |
0.25 |
3:21 |
1:40 +49
|
26:37 |
132 116-144 |
3513 |
140 114-178 |
0/0 |
0.31 |
4:05 |
44 |
11:49 |
122 119-126 |
1442 |
168 164-174 |
1/0 |
0.38 |
5:23 |
1:17 |
20:33 |
116 107-125 |
2384 |
126 118-166 |
1/1 |
0.44 |
7:50 |
2:28 |
39:25 |
105 95-113 |
4138 |
154 112-164 |
0/1 |
0.50 |
8:29 |
39 |
10:17 |
116 98-135 |
1193 |
180 174-188 |
0/0 |
0.56 |
8:59 |
30 |
8:07 |
143 138-147 |
1160 |
183 178-188 |
1/0 |
0.63 |
9:36 |
37 |
9:45 |
146 144-149 |
1423 |
168 122-182 |
0/1 |
0.69 |
10:25 |
49 |
13:04 |
138 133-145 |
1804 |
134 110-192 |
0/1 |
0.75 |
11:07 |
42 |
11:16 |
134 134-135 |
1510 |
164 160-168 |
0/0 |
0.81 |
11:48 |
41 |
10:58 |
134 133-135 |
1470 |
167 162-172 |
1/0 |
0.88 |
12:32 |
44 |
11:45 |
134 133-134 |
1574 |
164 162-166 |
1/1 |
0.94 |
13:19 |
47 |
12:26 |
126 118-137 |
1567 |
164 110-188 |
0/1 |
1.00 |
13:50 |
31 |
8:21 |
145 140-150 |
1212 |
186 182-190 |
2/0 |
1.06 |
14:28 |
38 |
10:04 |
148 146-151 |
1490 |
156 120-182 |
0/1 |
1.13 |
15:29 |
1:01 |
16:11 |
137 125-147 |
2216 |
115 104-126 |
0/1 |
1.19 |
16:14 |
45 |
12:03 |
122 118-128 |
1470 |
147 120-168 |
1/0 |
1.25 |
16:52 |
38 |
10:16 |
132 129-135 |
1355 |
170 168-172 |
1/0 |
1.31 |
17:56 |
1:03 |
16:56 |
127 116-138 |
2150 |
122 104-172 |
0/2 |
1.38 |
18:27 |
31 |
8:22 |
125 112-140 |
1046 |
171 106-192 |
1/0 |
1.44 |
18:57 |
30 |
7:52 |
146 143-150 |
1149 |
186 184-188 |
1/0 |
1.50 |
19:35 |
38 |
10:11 |
151 147-153 |
1537 |
161 122-188 |
0/1 |
1.56 |
20:21 |
46 |
12:19 |
140 135-146 |
1723 |
139 112-178 |
0/1 |
1.63 |
21:10 |
49 |
13:05 |
134 129-136 |
1753 |
147 114-168 |
1/0 |
1.69 |
21:57 |
47 |
12:29 |
128 126-132 |
1598 |
144 110-172 |
1/0 |
1.75 |
22:57 |
1:01 |
16:08 |
120 110-129 |
1937 |
123 110-170 |
0/1 |
1.81 |
23:47 |
50 |
14:06 |
119 112-122 |
1678 |
165 162-170 |
2/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
64.6 |
175 |
1.4 |
15:22 |
10:46 |
Walk |
34.4 |
116 |
0.4 |
8:11 |
21:32 |
Still |
0.9 |
- |
- |
13 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:23 |
9:35 |
45.84% |
More |
800m |
5:16 |
10:35 |
48.99% |
More |
1km |
6:28 |
10:25 |
51.38% |
More |
Mile |
10:53 |
10:53 |
50.51% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
12:15 |
12:15 |
44.86 |
5km |
40:45 |
13:07 |
47.11 |
5M |
1:07:29 |
13:30 |
46.62 |
10km |
1:24:58 |
13:40 |
46.45 |
10M |
2:20:42 |
14:04 |
46.44 |
Half |
3:07:19 |
14:18 |
45.68 |
20M |
4:53:20 |
14:40 |
46.19 |
Mara |
6:30:33 |
14:54 |
46.14 |
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Looks like a good session, well done!