Sat 18th Aug 2018 at 10:00am by waxi
Run > Intervals
-
Time
15:21
-
Miles
2.63
-
Min/mi
5:50
-
Pacing
85%
-
WAVA
74.57
-
Stride(cm)
141
-
Cals
211
-
Cadence
195
-
BPM
153
-
%MHR
89.3
-
B/mi
891
-
Asc(m)
42
-
Surface
Road
Notes & Comments
Split Summary
easy 300m reps x 10 with 100m jog recovery.
===
1) 0.19m - 1:00(5:13/m) 125/147bpm 9cal 11.5/12.86mph
2) 0.07m - 31(7:24/m) 146/161bpm 7cal 8.12/11.79mph
3) 0.19m - 1:05(5:43/m) 142/145bpm 14cal 10.5/10.81mph
4) 0.07m - 27(6:56/m) 150/155bpm 6cal 8.65/10.79mph
5) 0.19m - 1:01(5:15/m) 145/151bpm 14cal 11.44/11.67mph
6) 0.07m - 30(7:15/m) 146/148bpm 7cal 8.28/11.67mph
7) 0.2m - 1:00(5:08/m) 144/146bpm 13cal 11.69/12.02mph
8) 0.07m - 35(8:37/m) 148/152bpm 7cal 6.97/11.86mph
9) 0.2m - 1:02(5:17/m) 146/151bpm 14cal 11.35/11.73mph
10) 0.07m - 33(8:02/m) 153/157bpm 7cal 7.47/11.73mph
11) 0.2m - 1:02(5:14/m) 153/158bpm 15cal 11.48/12.08mph
12) 0.07m - 32(8:06/m) 158/162bpm 7cal 7.4/11.86mph
13) 0.2m - 1:01(5:07/m) 161/166bpm 15cal 11.73/12.15mph
14) 0.07m - 30(7:33/m) 170/171bpm 7cal 7.95/11.94mph
15) 0.19m - 1:00(5:13/m) 163/170bpm 15cal 11.51/12.13mph
16) 0.07m - 32(7:41/m) 164/170bpm 8cal 7.8/12.11mph
17) 0.19m - 1:02(5:22/m) 168/173bpm 16cal 11.17/11.81mph
18) 0.07m - 30(7:33/m) 171/174bpm 8cal 7.94/11.52mph
19) 0.2m - 56(4:44/m) 170/173bpm 15cal 12.67/13.23mph
20) 0.07m - 29(6:53/m) 173/179bpm 7cal 8.72/13.13mph
21) 0m - 1(5:33/m) 178/178bpm 10.82/8.31mph
1:00 31 1:05 27 1:01 30 1:00 35 1:02 33 1:02 32 1:01 30 1:00 32 1:02 30 56 29 1
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
20 |
20 |
5:17 |
107 92-122 |
565 |
202 200-206 |
0/0 |
0.13 |
39 |
19 |
5:03 |
132 125-139 |
666 |
203 200-206 |
1/1 |
0.19 |
57 |
19 |
4:56 |
142 138-145 |
702 |
199 198-200 |
0/1 |
0.25 |
1:25 |
28 |
7:32 |
148 137-161 |
1114 |
187 180-198 |
1/0 |
0.31 |
1:48 |
22 |
5:56 |
142 141-144 |
842 |
191 184-196 |
1/0 |
0.38 |
2:10 |
22 |
5:58 |
144 141-145 |
859 |
198 198-200 |
1/1 |
0.44 |
2:31 |
21 |
5:29 |
141 138-143 |
773 |
199 198-200 |
0/1 |
0.50 |
2:56 |
26 |
6:50 |
149 143-154 |
1019 |
190 184-198 |
1/0 |
0.56 |
3:18 |
22 |
5:47 |
147 144-151 |
849 |
193 186-198 |
1/0 |
0.63 |
3:38 |
20 |
5:28 |
144 143-145 |
787 |
200 198-202 |
1/0 |
0.69 |
3:57 |
19 |
4:59 |
144 143-146 |
717 |
200 200-200 |
0/2 |
0.75 |
4:22 |
25 |
6:32 |
145 144-148 |
948 |
189 178-198 |
1/0 |
0.81 |
4:45 |
23 |
6:13 |
144 143-145 |
894 |
186 178-194 |
1/0 |
0.88 |
5:05 |
20 |
5:26 |
145 145-146 |
789 |
199 194-200 |
1/0 |
0.94 |
5:23 |
18 |
4:50 |
143 141-144 |
690 |
200 198-200 |
0/2 |
1.00 |
5:47 |
23 |
6:14 |
144 141-147 |
899 |
195 174-202 |
1/0 |
1.06 |
6:15 |
28 |
7:33 |
149 146-151 |
1125 |
181 176-192 |
1/0 |
1.13 |
6:37 |
22 |
5:48 |
144 142-145 |
835 |
195 192-198 |
0/0 |
1.19 |
6:56 |
19 |
5:04 |
142 136-149 |
720 |
199 196-200 |
0/2 |
1.25 |
7:16 |
20 |
5:19 |
150 148-151 |
797 |
199 196-200 |
0/1 |
1.31 |
7:45 |
29 |
7:49 |
156 152-158 |
1220 |
180 174-188 |
1/0 |
1.38 |
8:08 |
22 |
5:59 |
154 152-155 |
921 |
195 194-196 |
0/0 |
1.44 |
8:27 |
19 |
5:05 |
151 150-152 |
769 |
199 198-200 |
1/1 |
1.50 |
8:45 |
19 |
5:00 |
150 150-151 |
750 |
200 196-202 |
0/1 |
1.56 |
9:14 |
29 |
7:42 |
156 148-162 |
1202 |
188 178-196 |
2/0 |
1.63 |
9:36 |
22 |
5:45 |
164 163-165 |
943 |
193 184-198 |
1/0 |
1.69 |
9:55 |
19 |
5:12 |
161 160-163 |
837 |
200 198-202 |
1/0 |
1.75 |
10:14 |
18 |
4:56 |
159 156-162 |
783 |
199 198-202 |
0/2 |
1.81 |
10:39 |
26 |
6:49 |
167 161-171 |
1138 |
189 180-200 |
2/0 |
1.88 |
11:02 |
23 |
6:09 |
168 165-171 |
1032 |
190 182-196 |
1/0 |
1.94 |
11:23 |
21 |
5:30 |
162 162-164 |
890 |
201 200-202 |
1/0 |
2.00 |
11:41 |
18 |
4:47 |
161 159-163 |
770 |
201 200-202 |
0/2 |
2.06 |
12:06 |
25 |
6:46 |
161 158-167 |
1090 |
188 174-200 |
1/0 |
2.13 |
12:32 |
25 |
6:46 |
169 167-170 |
1144 |
186 180-196 |
1/1 |
2.19 |
12:52 |
21 |
5:30 |
170 166-173 |
936 |
197 196-198 |
1/0 |
2.25 |
13:11 |
19 |
5:01 |
167 166-168 |
838 |
200 198-202 |
0/2 |
2.31 |
13:34 |
22 |
6:00 |
168 167-170 |
1007 |
193 178-200 |
1/0 |
2.38 |
14:00 |
26 |
6:57 |
172 171-173 |
1195 |
182 178-186 |
1/0 |
2.44 |
14:18 |
18 |
4:52 |
169 169-170 |
823 |
202 198-204 |
1/0 |
2.50 |
14:36 |
18 |
4:41 |
172 171-173 |
806 |
203 200-204 |
0/2 |
2.56 |
14:53 |
18 |
4:44 |
169 167-170 |
800 |
202 200-204 |
0/1 |
2.63 |
15:19 |
26 |
6:57 |
176 171-179 |
1222 |
181 180-182 |
1/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
195 |
2.6 |
15:21 |
5:50 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:18 |
5:12 |
59.98% |
More |
800m |
2:44 |
5:30 |
65.50% |
More |
1km |
3:28 |
5:35 |
67.38% |
More |
Mile |
5:39 |
5:39 |
71.05% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:30 |
5:30 |
72.91 |
5km |
18:19 |
5:54 |
74.43 |
5M |
30:20 |
6:04 |
72.98 |
10km |
38:11 |
6:09 |
72.31 |
10M |
1:03:14 |
6:19 |
72.07 |
Half |
1:24:11 |
6:26 |
71.02 |
20M |
2:11:50 |
6:36 |
71.86 |
Mara |
2:55:32 |
6:42 |
71.96 |
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