Tue 27th Mar 2018 at 6:00pm by rupert bear
Run > Coaching
-
Time
1:05:03
-
Miles
2.21
-
Min/mi
29:26
-
Pacing
19%
-
WAVA
17.51
-
Stride(cm)
35
-
Cals
470
-
Cadence
155
-
BPM
99
-
%MHR
62.5
-
B/mi
2906
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Short interval session with Groups1&2
Split Summary
===
1) 1m - 26:21(26:21/m) 93/170bpm 175cal 2.28/12.75mph
2) 1m - 27:38(27:38/m) 91/127bpm 154cal 2.17/10.04mph
3) 0.21m - 11:03(53:20/m) 129/154bpm 141cal 1.13/3.57mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.06 |
52 |
52 |
13:48 |
98 74-111 |
1352 |
165 118-182 |
0.13 |
1:58 |
1:06 |
17:35 |
118 104-124 |
2074 |
141 114-174 |
0.19 |
3:55 |
1:57 |
31:14 |
121 106-137 |
3780 |
175 120-194 |
0.25 |
5:08 |
1:13 |
19:31 |
151 140-164 |
2948 |
175 160-182 |
0.31 |
6:13 |
1:05 |
17:16 |
149 132-170 |
2573 |
183 178-186 |
0.38 |
14:14 |
8:02 |
2:08:27 |
77 52-141 |
9890 |
124 118-184 |
0.44 |
15:35 |
1:21 |
21:33 |
70 60-79 |
1509 |
172 120-186 |
0.50 |
17:22 |
1:47 |
28:29 |
76 58-93 |
2165 |
131 120-184 |
0.56 |
18:22 |
1:00 |
16:01 |
95 85-101 |
1522 |
194 180-200 |
0.63 |
19:54 |
1:32 |
24:27 |
91 83-101 |
2225 |
189 180-194 |
0.69 |
20:53 |
59 |
15:51 |
88 80-97 |
1395 |
182 120-196 |
0.75 |
23:39 |
2:45 |
44:07 |
80 64-96 |
3529 |
158 116-188 |
0.81 |
24:21 |
43 |
11:23 |
101 86-116 |
1150 |
176 172-184 |
0.88 |
25:05 |
43 |
11:30 |
129 119-135 |
1483 |
174 172-180 |
0.94 |
25:51 |
46 |
12:18 |
113 103-125 |
1390 |
173 170-178 |
1.00 |
26:21 |
30 |
8:05 |
115 109-119 |
929 |
184 182-188 |
1.06 |
27:02 |
41 |
10:49 |
92 83-110 |
995 |
176 172-182 |
1.13 |
27:48 |
46 |
12:23 |
92 84-99 |
1139 |
173 168-178 |
1.19 |
31:38 |
3:50 |
1:01:14 |
85 69-102 |
5204 |
136 118-174 |
1.25 |
33:48 |
2:10 |
34:42 |
82 65-93 |
2846 |
148 120-182 |
1.31 |
34:36 |
48 |
12:51 |
98 95-99 |
1259 |
177 174-182 |
1.38 |
35:12 |
37 |
9:45 |
94 90-102 |
916 |
181 176-184 |
1.44 |
36:06 |
54 |
14:20 |
108 100-119 |
1548 |
173 120-184 |
1.50 |
36:49 |
43 |
11:24 |
108 104-113 |
1230 |
175 172-178 |
1.56 |
37:33 |
44 |
11:39 |
98 89-110 |
1142 |
173 172-174 |
1.63 |
41:58 |
4:25 |
1:10:40 |
78 58-104 |
5512 |
141 120-192 |
1.69 |
43:41 |
1:43 |
27:35 |
110 88-127 |
3034 |
183 178-186 |
1.75 |
44:53 |
1:12 |
19:06 |
112 98-124 |
2139 |
169 120-198 |
1.81 |
47:14 |
2:21 |
37:38 |
88 68-111 |
3311 |
148 82-190 |
1.88 |
48:37 |
1:24 |
22:17 |
97 88-107 |
2161 |
181 120-192 |
1.94 |
52:15 |
3:38 |
58:01 |
95 85-111 |
5511 |
124 92-184 |
2.00 |
53:59 |
1:44 |
27:47 |
115 98-124 |
3195 |
106 92-120 |
2.06 |
55:22 |
1:23 |
22:05 |
115 106-123 |
2540 |
115 108-120 |
2.13 |
1:00:13 |
4:51 |
1:17:34 |
122 105-142 |
9463 |
118 96-120 |
2.19 |
1:04:11 |
3:58 |
1:03:28 |
142 125-152 |
9013 |
116 96-124 |
2.20 |
1:04:57 |
46 |
56:42 |
127 127-127 |
7201 |
122 122-122 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
46.0 |
179 |
1.8 |
29:53 |
16:49 |
Walk |
42.6 |
117 |
0.4 |
27:40 |
1:05:24 |
Still |
11.4 |
- |
- |
7:23 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:34 |
10:21 |
34.89% |
More |
800m |
7:33 |
15:11 |
28.54% |
More |
1km |
10:04 |
16:11 |
27.91% |
More |
Mile |
18:44 |
18:44 |
25.51% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
27:51 |
27:51 |
17.16 |
5km |
1:33:39 |
30:09 |
17.40 |
5M |
2:35:50 |
31:10 |
17.11 |
10km |
3:16:37 |
31:39 |
16.97 |
10M |
5:27:09 |
32:43 |
16.91 |
Half |
7:16:45 |
33:20 |
16.65 |
20M |
11:26:50 |
34:21 |
16.78 |
Mara |
15:16:55 |
35:00 |
16.76 |
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