Sat 4th Aug 2018 at 10:00am by waxi
Run > Intervals
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Time
12:29
-
Miles 2.64
-
Min/mi 4:44
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Pacing
15.7%
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WAVA
92.14
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Stride(cm)
169
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Cals
133
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Cadence
202
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BPM
133
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%MHR
78
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B/mi 631
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Asc(m)
42
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Surface
Road
Notes & Comments
Split Summary
400m reps x 10 in 2 min 30 sec t/a.
===
1) 0.26m - 1:15(4:47/m) 124/146bpm 11cal 12.52/13.36mph
2) 0.27m - 1:16(4:41/m) 133/150bpm 14cal 12.83/13.09mph
3) 0.26m - 1:14(4:44/m) 139/154bpm 15cal 12.67/13.3mph
4) 0.26m - 1:16(4:53/m) 136/154bpm 14cal 12.28/13.61mph
5) 0.26m - 1:16(4:48/m) 133/152bpm 13cal 12.48/13.09mph
6) 0.27m - 1:15(4:40/m) 135/151bpm 14cal 12.85/13.05mph
7) 0.26m - 1:15(4:49/m) 133/147bpm 13cal 12.48/12.9mph
8) 0.27m - 1:15(4:42/m) 128/147bpm 12cal 12.76/13.02mph
9) 0.26m - 1:14(4:39/m) 134/151bpm 13cal 12.9/13.13mph
10) 0.27m - 1:13(4:36/m) 142/161bpm 14cal 13.04/13.5mph
11) 0.01m - 1(2:00/m) 151/151bpm 29.95/13.15mph
400m reps x 10 in 2 min 30 sec t/a.
===
1) 0.26m - 1:15(4:47/m) 124/146bpm 11cal 12.52/13.36mph
2) 0.27m - 1:16(4:41/m) 133/150bpm 14cal 12.83/13.09mph
3) 0.26m - 1:14(4:44/m) 139/154bpm 15cal 12.67/13.3mph
4) 0.26m - 1:16(4:53/m) 136/154bpm 14cal 12.28/13.61mph
5) 0.26m - 1:16(4:48/m) 133/152bpm 13cal 12.48/13.09mph
6) 0.27m - 1:15(4:40/m) 135/151bpm 14cal 12.85/13.05mph
7) 0.26m - 1:15(4:49/m) 133/147bpm 13cal 12.48/12.9mph
8) 0.27m - 1:15(4:42/m) 128/147bpm 12cal 12.76/13.02mph
9) 0.26m - 1:14(4:39/m) 134/151bpm 13cal 12.9/13.13mph
10) 0.27m - 1:13(4:36/m) 142/161bpm 14cal 13.04/13.5mph
11) 0.01m - 1(2:00/m) 151/151bpm 29.95/13.15mph
1:15 1:16 1:14 1:16 1:16 1:15 1:15 1:15 1:14 1:13 1
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 18 | 18 | 4:51 | 101 99-105 | 489 | 204 200-208 | 1/0 |
0.13 | 36 | 18 | 4:49 | 122 103-136 | 589 | 202 200-204 | 1/0 |
0.19 | 54 | 18 | 4:41 | 137 131-142 | 641 | 202 202-202 | 1/0 |
0.25 | 1:11 | 17 | 4:35 | 139 134-144 | 637 | 201 200-202 | 0/2 |
0.31 | 2:41 | 1:30 +1:13 | 23:54 | 116 101-140 | 2773 | 193 124-202 | 1/0 |
0.38 | 3:01 | 20 | 5:19 | 127 116-137 | 676 | 206 202-208 | 1/0 |
0.44 | 3:18 | 17 | 4:36 | 141 138-145 | 649 | 201 200-202 | 1/0 |
0.50 | 3:35 | 17 | 4:40 | 144 137-150 | 671 | 202 202-206 | 0/2 |
0.56 | 5:06 | 1:31 +1:14 | 24:18 | 126 115-148 | 3061 | 190 120-202 | 1/0 |
0.63 | 5:25 | 19 | 5:01 | 133 123-143 | 666 | 206 202-208 | 1/0 |
0.69 | 5:43 | 18 | 4:42 | 145 137-151 | 682 | 206 202-206 | 1/0 |
0.75 | 5:59 | 16 | 4:22 | 146 139-152 | 637 | 203 202-206 | 0/2 |
0.81 | 7:33 | 1:34 +1:16 | 25:04 | 137 116-153 | 3433 | 201 200-204 | 0/1 |
0.88 | 7:51 | 18 | 4:52 | 127 110-134 | 619 | 207 206-208 | 1/1 |
0.94 | 8:10 | 18 | 4:55 | 139 133-144 | 685 | 203 202-206 | 0/0 |
1.00 | 8:28 | 18 | 4:42 | 143 132-154 | 673 | 203 202-206 | 1/1 |
1.06 | 9:52 | 1:24 +1:14 | 22:31 | 140 112-146 | 3152 | 190 120-202 | 0/1 |
1.13 | 10:17 | 25 | 6:37 | 113 104-120 | 748 | 205 200-206 | 1/0 |
1.19 | 10:35 | 18 | 4:52 | 135 124-145 | 658 | 204 202-206 | 1/0 |
1.25 | 10:53 | 18 | 4:44 | 139 135-144 | 658 | 202 202-202 | 1/0 |
1.31 | 11:11 | 18 | 4:44 | 147 143-152 | 697 | 202 200-202 | 0/2 |
1.38 | 12:41 | 1:30 +1:15 | 24:01 | 118 112-144 | 2833 | 203 200-208 | 1/0 |
1.44 | 13:00 | 20 | 5:15 | 130 115-143 | 682 | 204 202-206 | 1/0 |
1.50 | 13:18 | 18 | 4:45 | 142 138-148 | 674 | 203 200-206 | 1/0 |
1.56 | 13:36 | 17 | 4:38 | 145 140-150 | 673 | 203 202-206 | 0/2 |
1.63 | 15:06 | 1:31 +1:13 | 24:13 | 121 108-148 | 2930 | 195 122-206 | 1/0 |
1.69 | 15:26 | 20 | 5:14 | 129 115-140 | 675 | 204 202-206 | 1/0 |
1.75 | 15:44 | 18 | 4:53 | 139 134-143 | 678 | 204 202-206 | 1/0 |
1.81 | 16:01 | 17 | 4:31 | 139 132-144 | 629 | 203 202-206 | 0/2 |
1.88 | 17:32 | 1:30 +1:16 | 24:05 | 124 109-144 | 2987 | 201 196-206 | 1/0 |
1.94 | 17:53 | 21 | 5:37 | 109 102-122 | 612 | 204 202-208 | 1/1 |
2.00 | 18:11 | 18 | 4:49 | 135 127-142 | 651 | 204 202-206 | 1/0 |
2.06 | 18:28 | 17 | 4:33 | 140 136-145 | 638 | 203 202-206 | 0/2 |
2.13 | 19:57 | 1:29 +1:15 | 23:40 | 136 109-147 | 3220 | 199 184-202 | 0/1 |
2.19 | 20:17 | 21 | 5:31 | 121 107-136 | 668 | 206 204-208 | 1/1 |
2.25 | 20:36 | 19 | 5:05 | 140 134-148 | 712 | 204 204-206 | 0/0 |
2.31 | 20:53 | 17 | 4:34 | 144 139-151 | 657 | 204 202-206 | 1/1 |
2.38 | 21:10 | 17 | 4:30 | 146 143-149 | 657 | 205 202-206 | 0/1 |
2.44 | 22:45 | 1:35 +1:17 | 25:14 | 129 116-139 | 3255 | 194 120-208 | 2/1 |
2.50 | 23:02 | 17 | 4:37 | 128 111-146 | 591 | 206 202-208 | 1/0 |
2.56 | 23:19 | 17 | 4:33 | 148 143-151 | 674 | 206 202-210 | 1/0 |
2.63 | 23:36 | 17 | 4:28 | 156 150-161 | 696 | 207 204-210 | 0/2 |
2.64 | 23:40 | 4 | 4:32 | 151 151-151 | 685 | 206 206-206 | 0/0 |
Heart
133/161max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 42m,
Range 3m, Flat prediction 12:29
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
202 (210 max)
Stride Length: 169cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 57.5 | 203 | 2.6 | 10:25 | 6:53 |
Walk | 18.3 | 120 | 0 | 5:43 | 3:21:06 |
Pause | 24.1 | - | - | 7:32 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 4:28 | 4:28 | 89.78 |
5km | 14:50 | 4:46 | 91.90 |
5M | 24:34 | 4:55 | 90.11 |
10km | 30:56 | 4:59 | 89.26 |
10M | 51:13 | 5:07 | 88.98 |
Half | 1:08:12 | 5:12 | 87.66 |
20M | 1:46:47 | 5:20 | 88.72 |
Mara | 2:22:11 | 5:26 | 88.84 |
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