Tue 9th Oct 2018 at 8:00pm by waxi
Run > Intervals
-
Time
3:32
-
Miles
0.82
-
Min/mi
4:19
-
Pacing
4%
-
WAVA
91.77
-
Stride(cm)
175
-
Cals
31
-
Cadence
214
-
BPM
124
-
%MHR
72.8
-
B/mi
536
-
Asc(m)
17
-
Surface
Road
Notes & Comments
Split Summary
300m reps x 4 in 2 min 30 sec t/a (set 3)
===
1) 0.21m - 53(4:18/m) 121/148bpm 7cal 13.96/14.19mph
2) 0.2m - 53(4:19/m) 123/143bpm 8cal 13.92/15.07mph
3) 0.2m - 54(4:27/m) 121/148bpm 8cal 13.49/14.57mph
4) 0.2m - 52(4:20/m) 123/144bpm 8cal 13.83/14.28mph
5) 0.01m - 1(1:53/m) 144/144bpm 31.91/13.99mph
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 |
4:31 |
95 93-96 |
429 |
213 210-214 |
1/0 |
0.13 |
33 |
16 |
4:13 |
123 97-139 |
519 |
215 214-216 |
1/1 |
0.19 |
48 |
15 |
3:56 |
143 139-148 |
563 |
212 210-212 |
2/1 |
0.25 |
2:34 |
1:46 +1:35
|
28:18 |
121 106-143 |
3424 |
213 208-218 |
1/1 |
0.31 |
2:55 |
21 |
5:40 |
114 101-127 |
646 |
215 214-218 |
1/0 |
0.38 |
3:11 |
16 |
4:17 |
135 131-141 |
579 |
217 214-218 |
0/2 |
0.44 |
4:58 |
1:47 +1:36
|
28:30 |
127 103-144 |
3619 |
208 200-210 |
2/1 |
0.50 |
5:20 |
22 |
6:00 |
101 96-108 |
605 |
216 214-218 |
1/0 |
0.56 |
5:36 |
16 |
4:18 |
130 113-142 |
559 |
217 216-218 |
0/2 |
0.63 |
7:29 |
1:52 +1:37
|
29:59 |
137 112-146 |
4108 |
201 120-214 |
2/2 |
0.69 |
7:48 |
19 |
5:02 |
113 106-118 |
568 |
219 216-230 |
0/1 |
0.75 |
8:04 |
16 |
4:22 |
126 111-143 |
551 |
216 206-220 |
1/0 |
0.81 |
8:19 |
15 |
3:53 |
139 134-143 |
539 |
216 202-222 |
1/2 |
0.82 |
8:20 |
1 |
4:34 |
144 144-144 |
657 |
222 222-222 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
62.2 |
214 |
0.8 |
3:22 |
10:07 |
Walk |
1.3 |
120 |
0 |
10 |
15:45 |
Pause |
36.5 |
- |
- |
4:48 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:32 |
10:13 |
30.73% |
More |
800m |
5:13 |
10:31 |
34.55% |
More |
1km |
7:26 |
11:57 |
31.76% |
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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