Tue 28th Nov 2017 at 6:00pm by louloops
Run > Intervals
-
Time
20:43
-
Miles
1.87
-
Min/mi
11:05
-
Pacing
55%
-
WAVA
42.23
-
Stride(cm)
91
-
Cals
204
-
Cadence
159
-
Asc(m)
42
-
Surface
Road
Notes & Comments
10 x 200m reps with 100m active recovery
Split Summary
===
1) 0.12m - 47(6:19/m) 14cal 9.5/9.79mph
2) 0.06m - 49(13:02/m) 5cal 4.6/9.62mph
3) 0.12m - 53(7:18/m) 14cal 8.23/8.7mph
4) 0.06m - 1:21(21:05/m) 6cal 2.85/8.41mph
5) 0.12m - 48(6:52/m) 13cal 8.74/9.31mph
6) 0.07m - 1:13(18:35/m) 6cal 3.23/9.18mph
7) 0.12m - 53(7:25/m) 14cal 8.1/9mph
8) 0.07m - 1:18(19:08/m) 6cal 3.14/8.39mph
9) 0.12m - 49(6:48/m) 14cal 8.82/9.33mph
10) 0.07m - 1:13(18:08/m) 7cal 3.31/9.16mph
11) 0.12m - 54(7:29/m) 15cal 8.02/9.1mph
12) 0.07m - 1:15(18:53/m) 6cal 3.18/8.52mph
13) 0.12m - 49(6:50/m) 14cal 8.78/9.68mph
14) 0.07m - 1:21(19:07/m) 7cal 3.14/9.08mph
15) 0.12m - 54(7:14/m) 15cal 8.3/9.06mph
16) 0.06m - 1:17(19:57/m) 6cal 3.01/8.64mph
17) 0.12m - 49(6:45/m) 14cal 8.88/9.25mph
18) 0.07m - 1:21(19:57/m) 7cal 3.01/9.16mph
19) 0.12m - 53(7:08/m) 15cal 8.42/9.02mph
20) 0.06m - 1:05(16:56/m) 6cal 3.54/8.72mph
47 49 53 1:21 48 1:13 53 1:18 49 1:13 54 1:15 49 1:21 54 1:17 49 1:21 53 1:05
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.06 |
25 |
25 |
6:33 |
186 184-188 |
0/3 |
| 0.13 |
53 |
29 +2
|
7:40 |
181 162-188 |
0/2 |
| 0.19 |
1:36 |
43 |
11:26 |
168 162-182 |
0/1 |
| 0.25 |
2:06 |
29 |
7:51 |
184 182-186 |
1/0 |
| 0.31 |
2:37 |
32 |
8:24 |
173 130-186 |
2/0 |
| 0.38 |
3:45 |
1:08 |
18:07 |
126 112-184 |
3/1 |
| 0.44 |
4:18 |
33 |
8:48 |
184 184-184 |
0/2 |
| 0.50 |
4:48 |
30 |
8:03 |
171 122-184 |
0/2 |
| 0.56 |
5:53 |
1:05 |
17:24 |
128 118-184 |
0/0 |
| 0.63 |
6:25 |
31 |
8:18 |
184 182-186 |
1/0 |
| 0.69 |
6:58 |
33 |
8:50 |
168 118-186 |
2/0 |
| 0.75 |
8:04 |
1:06 |
17:41 |
127 112-184 |
3/1 |
| 0.81 |
8:32 |
28 |
7:29 |
184 184-186 |
0/2 |
| 0.88 |
9:04 |
32 |
8:31 |
169 120-186 |
0/1 |
| 0.94 |
10:09 |
1:05 |
17:20 |
129 110-180 |
0/1 |
| 1.00 |
10:37 |
28 |
7:31 |
184 184-186 |
1/0 |
| 1.06 |
11:12 |
35 |
9:20 |
170 124-186 |
2/0 |
| 1.13 |
12:18 |
1:06 |
17:30 |
128 108-184 |
3/1 |
| 1.19 |
12:44 |
26 |
6:58 |
186 184-186 |
0/3 |
| 1.25 |
13:20 |
36 |
9:32 |
160 118-188 |
0/1 |
| 1.31 |
14:25 |
1:05 |
17:27 |
124 106-184 |
0/1 |
| 1.38 |
14:55 |
30 |
7:52 |
184 180-186 |
1/0 |
| 1.44 |
15:28 |
34 |
8:57 |
171 118-184 |
2/0 |
| 1.50 |
16:38 |
1:10 |
18:37 |
123 102-184 |
3/0 |
| 1.56 |
17:04 |
26 |
6:52 |
184 184-186 |
0/3 |
| 1.63 |
17:35 |
31 |
8:15 |
171 118-186 |
0/2 |
| 1.69 |
18:41 |
1:06 |
17:32 |
125 112-180 |
0/1 |
| 1.75 |
19:14 |
33 |
8:52 |
187 184-188 |
1/0 |
| 1.81 |
19:47 |
33 |
8:44 |
184 174-188 |
1/0 |
| 1.86 |
20:36 |
49 |
16:28 |
120 118-124 |
3/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
45.4 |
183 |
1.3 |
9:21 |
7:12 |
| Walk |
54.6 |
116 |
0.6 |
11:15 |
19:55 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:03 |
8:16 |
42.15% |
More |
| 800m |
4:46 |
9:36 |
40.32% |
More |
| 1km |
6:20 |
10:11 |
39.68% |
More |
| Mile |
10:34 |
10:34 |
40.75% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
10:40 |
10:40 |
40.40 |
| 5km |
35:29 |
11:25 |
42.43 |
| 5M |
58:46 |
11:45 |
41.75 |
| 10km |
1:13:59 |
11:54 |
41.50 |
| 10M |
2:02:31 |
12:15 |
41.17 |
| Half |
2:43:06 |
12:27 |
40.33 |
| 20M |
4:15:25 |
12:46 |
40.42 |
| Mara |
5:40:04 |
12:59 |
40.14 |
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