Wed 12th Dec 2018 at 1:00pm by hellen
Run > Intervals
-
Time
19:05
-
Miles
2.69
-
Min/mi
7:06
-
Pacing
82%
-
WAVA
71.20
-
Stride(cm)
119
-
Cals
233
-
Cadence
191
-
BPM
169
-
%MHR
98.5
-
B/mi
1202
-
Asc(m)
26
-
Surface
Road
Notes & Comments
10x1min 1 min recovery av 6.07 got a cold and it was windy
===
1) 0m - 2(16:28/m) 104/104bpm 3.65/0mph
2) 0.17m - 1:00(5:53/m) 121/135bpm 7cal 10.2/9.77mph
3) 0.11m - 1:00(8:43/m) 133/137bpm 9cal 6.88/9.85mph
4) 0.16m - 1:00(6:24/m) 154/177bpm 11cal 9.38/9.29mph
5) 0.11m - 1:00(8:59/m) 171/178bpm 13cal 6.68/9.41mph
6) 0.17m - 1:00(6:02/m) 164/177bpm 12cal 9.95/10.27mph
7) 0.11m - 1:00(8:43/m) 173/179bpm 13cal 6.88/10.31mph
8) 0.15m - 1:00(6:40/m) 169/177bpm 12cal 9.01/9.2mph
9) 0.11m - 1:00(8:50/m) 175/181bpm 13cal 6.79/9.25mph
10) 0.17m - 1:00(5:46/m) 169/180bpm 12cal 10.41/10.54mph
11) 0.11m - 1:00(8:53/m) 179/186bpm 13cal 6.75/10.6mph
12) 0.16m - 1:00(6:27/m) 170/180bpm 12cal 9.31/9.93mph
13) 0.12m - 1:00(8:36/m) 177/184bpm 13cal 6.97/9.96mph
14) 0.18m - 1:00(5:42/m) 173/181bpm 13cal 10.54/10.54mph
15) 0.12m - 1:00(8:31/m) 183/201bpm 14cal 7.05/10.6mph
16) 0.16m - 1:00(6:18/m) 179/201bpm 13cal 9.53/9.91mph
17) 0.12m - 1:00(8:25/m) 182/184bpm 13cal 7.13/9.96mph
18) 0.18m - 1:00(5:34/m) 177/184bpm 13cal 10.77/10.6mph
19) 0.12m - 1:00(8:27/m) 188/199bpm 14cal 7.1/10.62mph
20) 0.16m - 1:00(6:23/m) 177/188bpm 13cal 9.39/9.66mph
21) 0.01m - 3(5:20/m) 182/182bpm 11.26/9.68mph
2 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 3
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.06 |
23 |
23 |
6:08 |
107 100-118 |
656 |
201 200-202 |
0/2 |
| 0.13 |
45 |
22 |
5:48 |
128 119-134 |
743 |
202 200-204 |
0/1 |
| 0.19 |
1:07 |
22 |
6:00 |
134 133-136 |
804 |
173 100-202 |
0/0 |
| 0.25 |
1:41 |
34 |
9:00 |
133 131-135 |
1196 |
179 174-184 |
1/0 |
| 0.31 |
2:11 |
30 |
8:06 |
134 132-136 |
1086 |
180 172-194 |
0/1 |
| 0.38 |
2:35 |
24 |
6:22 |
147 131-167 |
937 |
200 198-202 |
1/0 |
| 0.44 |
2:59 |
24 |
6:19 |
174 170-177 |
1098 |
200 198-202 |
1/0 |
| 0.50 |
3:29 |
30 |
8:01 |
177 173-178 |
1419 |
191 180-202 |
2/0 |
| 0.56 |
4:03 |
35 |
9:12 |
166 157-172 |
1528 |
177 170-180 |
0/0 |
| 0.63 |
4:27 |
24 |
6:18 |
158 155-162 |
995 |
200 200-202 |
0/2 |
| 0.69 |
4:49 |
22 |
5:50 |
167 164-169 |
974 |
206 204-208 |
0/1 |
| 0.75 |
5:13 |
24 |
6:31 |
177 171-179 |
1152 |
187 102-208 |
0/0 |
| 0.81 |
5:49 |
36 |
9:31 |
174 166-177 |
1656 |
178 176-180 |
1/1 |
| 0.88 |
6:17 |
28 |
7:23 |
163 162-165 |
1203 |
187 176-198 |
0/1 |
| 0.94 |
6:43 |
26 |
6:56 |
170 166-174 |
1178 |
200 200-202 |
1/0 |
| 1.00 |
7:08 |
25 |
6:40 |
177 174-179 |
1180 |
200 186-202 |
2/0 |
| 1.06 |
7:43 |
35 |
9:22 |
177 172-179 |
1657 |
179 170-182 |
1/0 |
| 1.13 |
8:11 |
28 |
7:33 |
165 160-171 |
1245 |
183 174-198 |
0/1 |
| 1.19 |
8:34 |
22 |
5:58 |
166 161-171 |
992 |
203 202-206 |
0/2 |
| 1.25 |
8:55 |
21 |
5:40 |
175 172-178 |
990 |
206 204-206 |
0/1 |
| 1.31 |
9:22 |
27 |
7:15 |
180 179-182 |
1305 |
192 176-210 |
1/0 |
| 1.38 |
9:56 |
34 |
9:11 |
179 167-186 |
1645 |
177 172-180 |
0/1 |
| 1.44 |
10:22 |
25 |
6:46 |
166 163-167 |
1123 |
190 180-200 |
0/0 |
| 1.50 |
10:46 |
24 |
6:30 |
172 168-176 |
1119 |
202 200-206 |
1/0 |
| 1.56 |
11:11 |
25 |
6:34 |
179 177-180 |
1176 |
202 184-206 |
2/0 |
| 1.63 |
11:46 |
35 |
9:18 |
177 167-184 |
1646 |
179 172-182 |
0/1 |
| 1.69 |
12:12 |
27 |
7:08 |
172 166-181 |
1227 |
185 178-200 |
0/0 |
| 1.75 |
12:34 |
22 |
5:46 |
170 166-174 |
980 |
206 202-208 |
0/2 |
| 1.81 |
12:55 |
21 |
5:37 |
177 174-180 |
995 |
211 210-212 |
0/1 |
| 1.88 |
13:21 |
26 |
6:48 |
181 180-182 |
1231 |
195 176-210 |
0/0 |
| 1.94 |
13:56 |
35 |
9:22 |
183 173-198 |
1716 |
177 176-178 |
1/1 |
| 2.00 |
14:20 |
24 |
6:20 |
186 169-201 |
1179 |
192 176-200 |
0/1 |
| 2.06 |
14:44 |
24 |
6:26 |
174 169-178 |
1119 |
203 200-206 |
1/0 |
| 2.13 |
15:08 |
24 |
6:25 |
182 180-183 |
1167 |
204 204-204 |
2/0 |
| 2.19 |
15:41 |
34 |
8:57 |
181 180-183 |
1619 |
181 178-184 |
0/0 |
| 2.25 |
16:09 |
28 |
7:25 |
182 179-184 |
1351 |
181 172-190 |
0/0 |
| 2.31 |
16:30 |
21 |
5:42 |
173 170-182 |
986 |
203 198-206 |
0/2 |
| 2.38 |
16:51 |
21 |
5:33 |
177 174-180 |
982 |
208 208-210 |
0/1 |
| 2.44 |
17:15 |
23 |
6:11 |
182 181-184 |
1127 |
206 182-210 |
0/0 |
| 2.50 |
17:49 |
35 |
9:18 |
190 182-198 |
1768 |
177 174-182 |
1/1 |
| 2.56 |
18:16 |
26 |
7:02 |
183 170-196 |
1287 |
186 174-200 |
0/1 |
| 2.63 |
18:40 |
24 |
6:30 |
175 173-177 |
1138 |
202 200-204 |
1/0 |
| 2.69 |
19:04 |
24 |
6:19 |
180 177-182 |
1136 |
203 202-204 |
2/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
99.0 |
191 |
2.7 |
18:54 |
7:06 |
| Walk |
1.0 |
100 |
0 |
11 |
6:12 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:32 |
6:10 |
60.77% |
More |
| 800m |
3:17 |
6:37 |
62.18% |
More |
| 1km |
4:16 |
6:52 |
62.50% |
More |
| Mile |
6:50 |
6:50 |
66.21% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
6:22 |
6:22 |
71.11 |
| 5km |
22:24 |
7:13 |
70.62 |
| 5M |
37:59 |
7:36 |
67.96 |
| 10km |
48:20 |
7:47 |
66.87 |
| 10M |
1:21:59 |
8:12 |
64.83 |
| Half |
1:50:38 |
8:27 |
62.69 |
| 20M |
2:56:59 |
8:51 |
61.53 |
| Mara |
3:58:51 |
9:07 |
60.30 |
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