Tue 9th Oct 2018 at 7:00pm by waxi
Run > Intervals
-
Time
3:32
-
Miles
0.82
-
Min/mi
4:19
-
Pacing
4%
-
WAVA
91.77
-
Stride(cm)
178
-
Cals
40
-
Cadence
209
-
BPM
142
-
%MHR
82.9
-
B/mi
611
-
Asc(m)
17
-
Surface
Road
Notes & Comments
Split Summary
300m reps x 4 in 2 min 30 sec t/a (set 1)
===
1) 0.2m - 52(4:25/m) 125/147bpm 8cal 13.61/14.44mph
2) 0.2m - 52(4:25/m) 140/179bpm 9cal 13.6/14.86mph
3) 0.21m - 53(4:16/m) 142/173bpm 11cal 14.09/15.28mph
4) 0.21m - 54(4:15/m) 150/163bpm 12cal 14.13/15.22mph
5) 0.01m - 1(2:55/m) 167/169bpm 20.58/13.27mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
17 |
17 |
4:29 |
108 104-110 |
483 |
200 122-218 |
0/0 |
0.13 |
33 |
16 |
4:23 |
128 113-142 |
562 |
214 212-216 |
1/1 |
0.19 |
49 |
15 |
4:06 |
141 136-145 |
577 |
212 212-212 |
2/1 |
0.25 |
2:34 |
1:46 +1:36
|
28:11 |
127 115-150 |
3579 |
201 120-218 |
1/1 |
0.31 |
2:57 |
23 |
6:04 |
127 116-137 |
771 |
216 214-218 |
1/0 |
0.38 |
3:13 |
16 |
4:13 |
163 144-178 |
687 |
214 212-216 |
1/2 |
0.44 |
4:59 |
1:47 +1:37
|
28:26 |
152 124-170 |
4322 |
201 120-222 |
2/2 |
0.50 |
5:21 |
22 |
5:51 |
126 116-143 |
737 |
217 216-220 |
1/0 |
0.56 |
5:37 |
15 |
4:07 |
155 141-173 |
637 |
215 212-216 |
1/2 |
0.63 |
7:29 |
1:53 +1:35
|
30:02 |
154 139-166 |
4626 |
190 120-212 |
3/1 |
0.69 |
7:45 |
16 |
4:09 |
138 134-147 |
574 |
220 216-222 |
0/1 |
0.75 |
8:01 |
16 |
4:10 |
155 149-162 |
646 |
214 202-218 |
1/0 |
0.81 |
8:16 |
16 |
4:12 |
161 158-163 |
677 |
212 208-214 |
1/2 |
0.82 |
8:19 |
3 |
5:58 |
169 168-169 |
1009 |
209 208-210 |
1/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
47.2 |
214 |
0.8 |
2:14 |
6:55 |
Walk |
25.0 |
121 |
0 |
2:53 |
1:23:39 |
Pause |
27.8 |
- |
- |
3:12 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:33 |
10:17 |
30.53% |
More |
800m |
5:12 |
10:29 |
34.66% |
More |
1km |
7:23 |
11:52 |
31.97% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
4:22 |
4:22 |
92.52 |
5km |
14:30 |
4:40 |
94.72 |
5M |
24:01 |
4:48 |
92.89 |
10km |
30:14 |
4:52 |
92.05 |
10M |
50:04 |
5:00 |
91.76 |
Half |
1:06:39 |
5:05 |
90.43 |
20M |
1:44:23 |
5:13 |
91.50 |
Mara |
2:18:59 |
5:18 |
91.63 |
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