Thu 5th Jul 2018 at 7:00am by Rosehip

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Time
38:26
Miles
3.16
Min/mi
12:10
Pacing
83%
WAVA
45.16
Cals
339
Asc(m)
42
Surface
Mixed

Notes & Comments

2 comments

couple of miles easy warm up then 30s reps.
planned to do 10, gave up after 7 - much too hot and they were a bit "quick" at times. - completely knackered and melting now

(don't think HR really got to 191- but last rep was hard!)

Split Summary
===
1) 2.11m - 25:53(12:18/m) 237cal 4.88/6.46mph
2) 0.06m - 1:00(15:54/m) 5cal 3.77/4.93mph
3) 0.07m - 30(7:31/m) 7cal 7.99/9.45mph
4) 0.07m - 1:00(14:49/m) 6cal 4.05/6.45mph
5) 0.07m - 30(7:00/m) 7cal 8.57/9.62mph
6) 0.06m - 1:00(16:06/m) 7cal 3.73/8.88mph
7) 0.07m - 30(7:08/m) 7cal 8.41/9.42mph
8) 0.06m - 1:00(17:00/m) 7cal 3.53/8.84mph
9) 0.07m - 30(7:32/m) 5cal 7.96/9.06mph
10) 0.07m - 1:00(14:59/m) 8cal 4.01/9.2mph
11) 0.07m - 30(7:20/m) 6cal 8.19/8.89mph
12) 0.07m - 1:00(15:02/m) 7cal 3.99/8.47mph
13) 0.07m - 30(7:23/m) 6cal 8.12/8.44mph
14) 0.07m - 1:00(15:08/m) 7cal 3.97/8.44mph
15) 0.06m - 30(8:05/m) 5cal 7.42/8.98mph
16) 0.07m - 1:00(14:35/m) 8cal 4.11/9.21mph
17) 0.03m - 30(16:27/m) 2cal 3.65/3.98mph
18) 0.04m - 32(15:18/m) 2cal 3.92/4.2mph

25:53 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 32

	Bintmcskint Excellent! Reps at the crack of dawn
	Rosehip might have been a bit cooler at actual dawn

Pace

17%

10%

53%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.13	1:44	1:44	13:52	1/0
0.25	3:15	1:31	12:09	1/1
0.38	4:50	1:35	12:41	0/1
0.50	6:20	1:30	12:01	1/1
0.63	7:53	1:33	12:23	0/1
0.75	9:27	1:34	12:32	1/0
0.88	10:56	1:29	11:51	0/1
1.00	12:30	1:33	12:27	0/0
1.13	14:06	1:36	12:51	1/0
1.25	15:34	1:28	11:43	2/0
1.38	17:01	1:28	11:41	0/1
1.50	18:49	1:47 +11	14:19	1/0
1.63	20:18	1:29	11:51	2/1
1.75	21:46	1:29	11:49	0/2
1.88	23:14	1:28	11:42	1/2
2.00	24:50	1:36	12:47	1/0
2.13	26:43	1:53 +20	15:05	1/0
2.25	28:07	1:24	11:09	0/0
2.38	29:23	1:17	10:12	0/1
2.50	30:49	1:26	11:29	0/2
2.63	32:21	1:31	12:10	0/1
2.75	34:03	1:42 +17	13:39	0/0
2.88	35:28	1:25	11:21	0/1
3.00	36:57	1:29	11:51	1/2
3.13	38:38	1:41	13:25	2/0
3.16	39:13	35	15:45	0/0

Heart

146/191max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 7m, Flat prediction 38:26

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:37	10:34	37.99%	More
800m	5:26	10:56	40.51%	More
1km	7:05	11:24	40.46%	More
Mile	11:54	11:54	40.96%	More
5k	38:15	12:19	44.56%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:33	9:33	51.07
5km	37:39	12:07	45.27
5M	1:06:59	13:24	41.56
10km	1:27:08	14:01	40.01
10M	2:34:59	15:30	37.10
Half	3:34:54	16:24	34.96
20M	5:58:39	17:56	33.00
Mara	8:17:17	18:59	31.55

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cadence