Amazing
warm
-
Time
1:07:16
-
Miles
15.60
-
Mph
13.9
-
FBI
59.48
-
Cals
730
-
Cadence
86
-
BPM
132
-
%MHR
79.5
-
B/mi
569
-
Asc(m)
42
-
Surface
Treadmill
Notes & Comments
Tempo Intervals
BC T1 WU, then 3x 10min intervals
Split Summary
===
1) 1m - 4:46(4:46/m) 109/116bpm 42cal 86/91rpm 12.61/14.73mph
2) 1m - 4:02(4:02/m) 119/123bpm 42cal 90/95rpm 14.87/17.15mph
3) 1m - 3:26(3:26/m) 132/142bpm 42cal 97/175rpm 17.48/31.8mph
4) 1m - 3:44(3:44/m) 131/145bpm 44cal 88/144rpm 16.04/30.39mph
5) 1m - 3:36(3:36/m) 138/142bpm 47cal 93/98rpm 16.64/17.92mph
6) 1m - 3:42(3:42/m) 141/143bpm 49cal 90/95rpm 16.2/17.27mph
7) 1m - 4:33(4:33/m) 134/143bpm 54cal 83/96rpm 13.2/17.27mph
8) 1m - 4:40(4:40/m) 127/138bpm 45cal 86/94rpm 12.85/17.21mph
9) 1m - 3:43(3:43/m) 139/143bpm 48cal 90/98rpm 16.12/17.78mph
10) 1m - 3:36(3:36/m) 145/147bpm 48cal 93/99rpm 16.66/17.92mph
11) 1m - 6:19(6:19/m) 127/145bpm 55cal 70/95rpm 9.5/17.21mph
12) 1m - 3:47(3:47/m) 141/143bpm 49cal 88/92rpm 15.84/16.56mph
13) 1m - 3:46(3:46/m) 144/146bpm 50cal 89/95rpm 15.97/17.15mph
14) 1m - 6:07(6:07/m) 131/143bpm 53cal 68/93rpm 9.8/16.9mph
15) 1m - 4:41(4:41/m) 128/134bpm 36cal 79/87rpm 12.8/14mph
16) 0.6m - 2:47(4:39/m) 131/135bpm 26cal 79/86rpm 12.9/13.88mph
4:46 4:02 3:26 3:44 3:36 3:42 4:33 4:40 3:43 3:36 6:19 3:47 3:46 6:07 4:41 2:47
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Mph
Mph
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.50 |
2:24 |
2:24 |
12.47 |
104 83-115 |
500 |
82 51-89 |
0/0 |
| 1.00 |
4:45 |
2:21 |
12.79 |
111 110-114 |
521 |
87 85-90 |
0/0 |
| 1.50 |
6:50 |
2:05 |
14.46 |
118 114-120 |
490 |
90 87-92 |
0/0 |
| 2.00 |
8:47 |
1:58 |
15.31 |
120 119-123 |
470 |
90 86-95 |
0/0 |
| 2.50 |
10:33 |
1:46 |
16.97 |
128 124-136 |
453 |
99 86-164 |
0/0 |
| 3.00 |
12:13 |
1:39 |
18.11 |
138 133-142 |
457 |
108 55-175 |
0/0 |
| 3.50 |
14:04 |
1:52 |
16.09 |
138 130-145 |
514 |
88 85-93 |
0/0 |
| 4.00 |
16:45 |
2:40 +47
|
11.23 |
125 115-130 |
668 |
88 79-94 |
0/0 |
| 4.50 |
18:33 |
1:48 |
16.70 |
136 133-139 |
489 |
93 89-95 |
0/0 |
| 5.00 |
20:21 |
1:49 |
16.57 |
140 138-142 |
507 |
92 90-95 |
0/0 |
| 5.50 |
22:13 |
1:52 |
16.11 |
140 139-142 |
521 |
90 86-92 |
0/0 |
| 6.00 |
24:03 |
1:50 |
16.30 |
142 141-143 |
523 |
90 87-93 |
0/0 |
| 6.50 |
25:57 |
1:54 |
15.85 |
141 139-143 |
534 |
89 78-95 |
0/0 |
| 7.00 |
28:37 |
2:40 |
11.27 |
128 125-138 |
681 |
81 77-84 |
0/0 |
| 7.50 |
31:21 |
2:44 |
10.98 |
122 113-131 |
667 |
84 73-93 |
0/0 |
| 8.00 |
33:17 |
1:56 |
15.48 |
137 133-138 |
531 |
89 87-93 |
0/0 |
| 8.50 |
35:10 |
1:53 |
15.90 |
138 137-139 |
521 |
88 86-92 |
0/0 |
| 9.00 |
37:00 |
1:50 |
16.34 |
141 139-143 |
518 |
91 88-94 |
0/0 |
| 9.50 |
38:49 |
1:48 |
16.62 |
144 143-146 |
520 |
92 88-95 |
0/0 |
| 10.00 |
40:36 |
1:48 |
16.70 |
146 144-147 |
525 |
93 89-96 |
0/0 |
| 10.50 |
44:08 |
3:32 |
8.50 |
129 119-144 |
910 |
64 16-94 |
0/0 |
| 11.00 |
46:55 |
2:47 |
10.79 |
126 119-137 |
701 |
82 70-92 |
0/0 |
| 11.50 |
48:47 |
1:53 |
16.00 |
141 140-143 |
529 |
90 87-91 |
0/0 |
| 12.00 |
50:42 |
1:55 |
15.67 |
140 139-142 |
536 |
88 85-90 |
0/0 |
| 12.50 |
52:35 |
1:53 |
15.97 |
143 141-145 |
537 |
89 84-92 |
0/0 |
| 13.00 |
54:28 |
1:53 |
15.95 |
145 143-146 |
545 |
89 83-93 |
0/0 |
| 13.50 |
57:04 |
2:36 |
11.52 |
137 128-142 |
714 |
73 14-93 |
0/0 |
| 14.00 |
1:00:35 |
3:31 |
8.54 |
125 122-128 |
878 |
67 43-78 |
0/0 |
| 14.50 |
1:02:55 |
2:20 |
12.89 |
126 125-128 |
587 |
80 76-83 |
0/0 |
| 15.00 |
1:05:16 |
2:22 |
12.69 |
130 125-134 |
614 |
79 47-86 |
0/0 |
| 15.50 |
1:07:33 |
2:17 |
13.14 |
131 129-134 |
598 |
80 62-86 |
0/0 |
| 15.60 |
1:08:04 |
31 |
11.47 |
129 128-129 |
675 |
77 72-80 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Benchmarks
| Distance |
Time |
Mins/mi |
Fastest |
| 400m |
47 |
3:10 |
More |
| 800m |
1:37 |
3:16 |
More |
| 1km |
2:05 |
3:21 |
More |
| Mile |
3:23 |
3:23 |
More |
| 5k |
11:57 |
3:51 |
More |
| 5 miles |
19:07 |
3:49 |
More |
| 10k |
24:35 |
3:57 |
More |
| 10 miles |
40:32 |
4:03 |
More |
| Half |
54:34 |
4:10 |
More |
Predictions
| Dist |
Time |
Per Mile |
| 10 miles |
41:59 |
4:12 |
| 20km |
52:52 |
4:15 |
| 15 miles |
1:04:32 |
4:18 |
| 20 miles |
1:27:32 |
4:23 |
| 40km |
1:50:13 |
4:26 |
| 25 miles |
1:50:54 |
4:26 |
| 42km |
1:56:04 |
4:27 |
| 50 miles |
3:51:12 |
4:37 |
| 56 miles |
4:20:43 |
4:39 |
| 100 miles |
8:02:03 |
4:49 |
| 112 miles |
9:03:34 |
4:51 |
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