Tue 7th Aug 2018 at 7:00pm by waxi
Run > Intervals
-
Time
6:13
-
Miles
1.41
-
Min/mi
4:25
-
Pacing
0%
-
WAVA
94.65
-
Stride(cm)
176
-
Cals
68
-
Cadence
208
-
BPM
133
-
%MHR
77.7
-
B/mi
586
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
400/300m approx 35 secs between reps. Sets 2, 3 & 4. 8 mins between sets.
===
1) 0.26m - 1:11(4:30/m) 133/160bpm 12cal 13.35/14.05mph
2) 0.2m - 52(4:17/m) 150/164bpm 12cal 14.02/14.8mph
3) 0.27m - 1:13(4:30/m) 137/148bpm 15cal 13.36/14.28mph
4) 0.2m - 52(4:17/m) 143/153bpm 11cal 14.01/14.32mph
5) 0.27m - 1:12(4:32/m) 116/140bpm 10cal 13.22/14.49mph
6) 0.2m - 52(4:22/m) 123/138bpm 8cal 13.75/14.61mph
7) 0.01m - 1(3:05/m) 136/136bpm 19.44/14.03mph
1:11 52 1:13 52 1:12 52 1
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
19 |
19 |
5:01 |
102 98-106 |
512 |
196 122-212 |
0/0 |
0.13 |
35 |
16 |
4:21 |
131 110-143 |
570 |
208 208-210 |
1/1 |
0.19 |
50 |
15 |
4:05 |
147 139-153 |
600 |
209 208-210 |
1/1 |
0.25 |
1:06 |
16 |
4:16 |
156 154-160 |
666 |
205 202-208 |
2/3 |
0.31 |
1:55 |
49 +33
|
12:58 |
155 144-162 |
2011 |
189 120-218 |
1/0 |
0.38 |
2:13 |
18 |
4:43 |
143 133-154 |
674 |
216 214-218 |
1/0 |
0.44 |
2:28 |
15 |
4:07 |
152 148-156 |
627 |
212 212-214 |
1/2 |
0.50 |
10:32 |
8:04 +7:48
|
2:09:02 |
140 119-157 |
18065 |
200 120-214 |
1/2 |
0.56 |
10:50 |
18 |
4:46 |
131 122-142 |
624 |
212 210-214 |
1/0 |
0.63 |
11:06 |
16 |
4:16 |
141 136-147 |
602 |
208 206-210 |
1/2 |
0.69 |
11:23 |
17 |
4:36 |
142 140-147 |
653 |
205 200-206 |
3/1 |
0.75 |
12:14 |
51 +33
|
13:37 |
147 143-152 |
2002 |
204 200-206 |
1/4 |
0.81 |
12:31 |
17 |
4:28 |
137 132-140 |
612 |
215 212-218 |
1/0 |
0.88 |
12:47 |
16 |
4:15 |
143 139-146 |
609 |
212 208-216 |
1/2 |
0.94 |
19:53 |
7:06 +7:58
|
1:53:29 |
129 74-153 |
14640 |
185 120-212 |
2/1 |
1.00 |
21:15 |
1:23 |
22:02 |
83 66-104 |
1828 |
213 210-214 |
1/2 |
1.06 |
21:36 |
21 |
5:31 |
121 109-130 |
667 |
210 208-210 |
1/0 |
1.13 |
21:51 |
15 |
4:06 |
132 124-138 |
542 |
209 208-212 |
0/2 |
1.19 |
22:08 |
17 |
4:29 |
133 128-140 |
596 |
207 206-208 |
4/0 |
1.25 |
22:57 |
49 +32
|
13:02 |
128 116-139 |
1668 |
211 206-220 |
1/3 |
1.31 |
23:15 |
18 |
4:49 |
112 105-120 |
539 |
213 212-216 |
1/0 |
1.38 |
23:30 |
15 |
4:02 |
130 123-136 |
524 |
215 212-216 |
0/2 |
1.41 |
23:38 |
8 |
4:12 |
136 135-138 |
572 |
211 210-212 |
2/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
56.0 |
210 |
1.4 |
5:35 |
16:37 |
Walk |
1.6 |
120 |
0 |
39 |
27:52 |
Pause |
42.4 |
- |
- |
17:24 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:04 |
4:16 |
73.09% |
More |
800m |
10:17 |
20:41 |
17.40% |
More |
1km |
10:52 |
17:29 |
21.53% |
More |
Mile |
21:04 |
21:04 |
19.03% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
4:19 |
4:19 |
92.90 |
5km |
14:22 |
4:37 |
94.89 |
5M |
23:47 |
4:45 |
93.08 |
10km |
29:57 |
4:49 |
92.19 |
10M |
49:35 |
4:58 |
91.91 |
Half |
1:06:01 |
5:02 |
90.56 |
20M |
1:43:23 |
5:10 |
91.63 |
Mara |
2:17:39 |
5:15 |
91.77 |
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