Fri 4th Jan 2019 at 12:00pm by Penky69
Run > Intervals
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Time
43:29
-
Miles 4.61
-
Min/mi 9:26
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Pacing
92%
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WAVA
56.28
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Cals
467
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BPM
174
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%MHR
101.8
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B/mi 1642
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Asc(m)
35
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Surface
Road
Notes & Comments
2 comments
Split Summary
===
1) 1m - 9:34(9:35/m) 102cal
2) 0.45m - 4:00(8:55/m) 45cal
3) 0.19m - 2:00(10:34/m) 20cal
4) 0.46m - 4:00(8:43/m) 46cal
5) 0.18m - 2:00(10:54/m) 18cal
6) 0.46m - 4:00(8:39/m) 46cal
7) 0.19m - 2:00(10:24/m) 20cal
8) 0.47m - 4:00(8:33/m) 47cal
9) 0.2m - 2:00(9:57/m) 20cal
10) 1m - 9:51(9:51/m) 102cal
11) 0.01m - 4(10:58/m) 1cal
===
1) 1m - 9:34(9:35/m) 102cal
2) 0.45m - 4:00(8:55/m) 45cal
3) 0.19m - 2:00(10:34/m) 20cal
4) 0.46m - 4:00(8:43/m) 46cal
5) 0.18m - 2:00(10:54/m) 18cal
6) 0.46m - 4:00(8:39/m) 46cal
7) 0.19m - 2:00(10:24/m) 20cal
8) 0.47m - 4:00(8:33/m) 47cal
9) 0.2m - 2:00(9:57/m) 20cal
10) 1m - 9:51(9:51/m) 102cal
11) 0.01m - 4(10:58/m) 1cal
9:34 4:00 2:00 4:00 2:00 4:00 2:00 4:00 2:00 9:51 4
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Ascent mtrs Asc. |
---|---|---|---|---|---|---|
0.06 | 35 | 35 | 9:22 | 173 169-180 | 1620 | 0/1 |
0.13 | 1:10 | 35 | 9:13 | 175 169-181 | 1613 | 0/1 |
0.19 | 1:44 | 34 | 9:04 | 178 173-182 | 1613 | 1/0 |
0.25 | 2:17 | 33 | 8:53 | 178 172-181 | 1580 | 1/0 |
0.31 | 2:50 | 33 | 8:52 | 181 175-188 | 1606 | 1/1 |
0.38 | 3:26 | 36 | 9:30 | 188 184-195 | 1784 | 1/0 |
0.44 | 4:00 | 34 | 9:04 | 188 184-192 | 1703 | 0/0 |
0.50 | 4:34 | 34 | 9:03 | 189 185-192 | 1711 | 1/0 |
0.56 | 5:10 | 37 | 9:46 | 181 172-184 | 1767 | 1/0 |
0.63 | 5:49 | 38 | 10:15 | 177 172-183 | 1815 | 0/0 |
0.69 | 6:26 | 37 | 9:50 | 177 172-182 | 1741 | 1/0 |
0.75 | 7:05 | 39 | 10:31 | 176 171-180 | 1852 | 0/0 |
0.81 | 7:43 | 38 | 10:00 | 181 176-184 | 1811 | 0/2 |
0.88 | 8:20 | 37 | 9:57 | 177 172-182 | 1761 | 0/1 |
0.94 | 8:57 | 37 | 9:46 | 175 170-179 | 1710 | 0/1 |
1.00 | 9:34 | 37 | 9:55 | 178 172-181 | 1765 | 0/0 |
1.06 | 10:06 | 32 | 8:39 | 179 172-186 | 1547 | 1/0 |
1.13 | 10:42 | 35 | 9:25 | 169 165-184 | 1592 | 0/0 |
1.19 | 11:12 | 31 | 8:12 | 178 168-186 | 1460 | 1/0 |
1.25 | 11:46 | 34 | 9:04 | 183 180-186 | 1658 | 0/0 |
1.31 | 12:20 | 33 | 8:54 | 184 181-187 | 1637 | 0/0 |
1.38 | 12:53 | 34 | 9:01 | 180 175-186 | 1623 | 0/0 |
1.44 | 13:27 | 34 | 9:00 | 182 177-188 | 1637 | 1/0 |
1.50 | 14:06 | 39 | 10:19 | 176 170-181 | 1815 | 1/0 |
1.56 | 14:47 | 41 | 10:53 | 172 169-175 | 1872 | 2/0 |
1.63 | 15:26 | 39 | 10:29 | 167 162-172 | 1751 | 0/0 |
1.69 | 16:00 | 34 | 9:04 | 169 160-176 | 1531 | 0/3 |
1.75 | 16:32 | 32 | 8:30 | 179 173-183 | 1520 | 1/0 |
1.81 | 17:04 | 32 | 8:34 | 185 180-188 | 1584 | 0/0 |
1.88 | 17:36 | 32 | 8:33 | 186 183-190 | 1589 | 0/0 |
1.94 | 18:09 | 33 | 8:43 | 182 178-185 | 1588 | 0/0 |
2.00 | 18:42 | 34 | 9:00 | 183 179-186 | 1646 | 0/0 |
2.06 | 19:15 | 33 | 8:43 | 182 175-190 | 1587 | 2/0 |
2.13 | 19:53 | 38 | 10:01 | 177 173-181 | 1774 | 0/0 |
2.19 | 20:33 | 40 | 10:47 | 166 162-172 | 1790 | 1/0 |
2.25 | 21:14 | 41 | 10:56 | 160 149-168 | 1750 | 0/1 |
2.31 | 21:54 | 40 | 10:37 | 159 155-166 | 1688 | 1/0 |
2.38 | 22:25 | 31 | 8:19 | 163 159-167 | 1356 | 0/1 |
2.44 | 22:57 | 32 | 8:38 | 171 163-177 | 1477 | 0/0 |
2.50 | 23:29 | 31 | 8:18 | 172 167-177 | 1427 | 0/2 |
2.56 | 24:01 | 32 | 8:35 | 174 171-176 | 1495 | 0/0 |
2.63 | 24:33 | 32 | 8:29 | 174 171-179 | 1477 | 0/0 |
2.69 | 25:05 | 32 | 8:39 | 176 170-182 | 1524 | 0/0 |
2.75 | 25:38 | 33 | 8:43 | 177 173-181 | 1543 | 0/0 |
2.81 | 26:19 | 41 | 11:03 | 172 161-178 | 1902 | 0/1 |
2.88 | 26:58 | 39 | 10:18 | 160 155-167 | 1647 | 4/0 |
2.94 | 27:35 | 38 | 10:00 | 162 156-169 | 1621 | 0/0 |
3.00 | 28:07 | 32 | 8:30 | 177 169-181 | 1506 | 0/1 |
3.06 | 28:38 | 31 | 8:16 | 178 174-181 | 1471 | 0/1 |
3.13 | 29:11 | 33 | 8:43 | 178 172-183 | 1551 | 0/1 |
3.19 | 29:42 | 31 | 8:10 | 179 176-182 | 1463 | 0/1 |
3.25 | 30:14 | 32 | 8:34 | 181 179-183 | 1551 | 0/1 |
3.31 | 30:46 | 33 | 8:41 | 177 174-182 | 1536 | 0/0 |
3.38 | 31:19 | 33 | 8:49 | 177 175-179 | 1561 | 0/1 |
3.44 | 31:54 | 34 | 9:11 | 179 175-182 | 1644 | 0/1 |
3.50 | 32:32 | 38 | 10:09 | 175 171-179 | 1776 | 0/1 |
3.56 | 33:09 | 37 | 9:53 | 169 164-176 | 1671 | 0/0 |
3.63 | 33:47 | 38 | 10:03 | 166 162-170 | 1667 | 1/0 |
3.69 | 34:25 | 39 | 10:16 | 167 162-171 | 1716 | 0/0 |
3.75 | 35:04 | 39 | 10:19 | 171 165-177 | 1764 | 2/0 |
3.81 | 35:41 | 38 | 10:00 | 169 163-172 | 1691 | 0/1 |
3.88 | 36:18 | 37 | 9:55 | 167 163-172 | 1656 | 0/0 |
3.94 | 36:57 | 38 | 10:11 | 172 169-175 | 1751 | 0/0 |
4.00 | 37:32 | 36 | 9:32 | 168 165-172 | 1602 | 0/1 |
4.06 | 38:08 | 36 | 9:37 | 166 162-171 | 1595 | 0/1 |
4.13 | 38:44 | 36 | 9:33 | 162 158-171 | 1546 | 0/0 |
4.19 | 39:21 | 36 | 9:43 | 168 165-172 | 1634 | 0/0 |
4.25 | 39:59 | 38 | 10:11 | 169 163-173 | 1721 | 0/1 |
4.31 | 40:34 | 35 | 9:28 | 171 169-174 | 1619 | 0/0 |
4.38 | 41:11 | 36 | 9:41 | 175 172-180 | 1693 | 0/1 |
4.44 | 41:46 | 35 | 9:21 | 168 162-176 | 1570 | 1/0 |
4.50 | 42:22 | 36 | 9:36 | 167 164-170 | 1604 | 1/0 |
4.56 | 42:57 | 35 | 9:26 | 169 165-173 | 1595 | 0/1 |
4.61 | 43:28 | 31 | 11:11 | 165 163-169 | 1845 | 0/0 |
Heart
174/195max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 35m,
Range 10m, Flat prediction 43:29
Elevation Graph
No climbs of at least 10 metres detected.
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 8:36 | 8:36 | 54.27 |
5km | 28:37 | 9:13 | 56.99 |
5M | 47:24 | 9:29 | 56.14 |
10km | 59:40 | 9:36 | 55.83 |
10M | 1:38:49 | 9:53 | 55.52 |
Half | 2:11:33 | 10:03 | 54.45 |
20M | 3:26:01 | 10:18 | 54.68 |
Mara | 4:34:17 | 10:28 | 54.38 |
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These sessions are making a real difference with your pace 😃
Thanks, worth the pain then 😉