Wed 23rd Jan 2019 at 7:00pm by HappyG(rrr)
Run > Intervals
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Time
55:46
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Miles 4.79
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Min/mi 11:39
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Pacing
11.1%
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WAVA
40.53
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Stride(cm)
83
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Cals
552
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Cadence
167
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BPM
141
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%MHR
73.2
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B/mi 1645
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Asc(m)
36
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Surface
Road
Notes & Comments
1 comments
Another weird KRR speed session. 'Tis all good though, of course! Icy, so 90s intervals at park and ride were off, replaced with King George Vth (KGV) rugby pitch diagonals and parlaufs! Jog from Lathro, round corner to pitch, flood lights on, then warm up jog / sprints, then 20 mins of "side recovery, diagonal pace", then parlaufs (pair up, pace round half way line on one side of pitch to bottom of pitch across to other side and back to half way line (i.e. half the perimeter of pitch) tag partner, then they run same (other half), while you walk the halfway line back to your start point. So walk recovery in the time it takes partner to run their half. Sometimes had to jog mine as my partner was speedy! Overall, a great session, more speed for 5K or 10K than marathon, but good fun, and good to keep warm on a -2C Wed night and good to meet everyone. Great turn out, maybe 25 or 20, of all standards, including the 82 and 83 year olds. It was club AGM after (which I didn't attend) so that may have helped numbers. But for a club with only 120 members, that's a pretty decent turn out for a speed session, I think. 3 or 4 quicker than me, then a group of 3 or 4 of us about same pace. Looks like it was about 5:30 pace in the middle, for the 100m or whatever a diagonal of a rugby pitch is. Times about 20?! Also got to buy 4 pieces of club attire - tshirt, thermal long sleeve half-zip, light jacket, all lumo yellow and fleecy full-zip hoody in blue. 78 quid the lot. Pretty good value! Bobble hat to come which is knitted by a member and £10 donation to charity. Great wee club! Not running the local hill race relay on Saturday, the Devil's Burden, but may go along to cheer and run around. G
Split Summary
===
1) 0.58m - 9:38(16:39/m) 131/156bpm 101cal 3.6/10.5mph
2) 1m - 7:50(7:50/m) 151/175bpm 97cal 7.66/12.52mph
3) 1m - 7:14(7:14/m) 170/178bpm 105cal 8.3/11.96mph
4) 0.73m - 5:33(7:37/m) 172/178bpm 81cal 7.87/11.79mph
5) 0.24m - 4:55(20:12/m) 132/170bpm 36cal 2.97/6.1mph
6) 0.72m - 9:37(13:21/m) 123/149bpm 60cal 4.49/11.17mph
7) 0.23m - 3:46(16:30/m) 129/150bpm 29cal 3.64/5.97mph
8) 0.27m - 3:38(13:14/m) 142/151bpm 34cal 4.53/6.47mph
9) 0.02m - 3:35(3:20:08/m) 98/147bpm 9cal 0.3/1.67mph
Split Summary
===
1) 0.58m - 9:38(16:39/m) 131/156bpm 101cal 3.6/10.5mph
2) 1m - 7:50(7:50/m) 151/175bpm 97cal 7.66/12.52mph
3) 1m - 7:14(7:14/m) 170/178bpm 105cal 8.3/11.96mph
4) 0.73m - 5:33(7:37/m) 172/178bpm 81cal 7.87/11.79mph
5) 0.24m - 4:55(20:12/m) 132/170bpm 36cal 2.97/6.1mph
6) 0.72m - 9:37(13:21/m) 123/149bpm 60cal 4.49/11.17mph
7) 0.23m - 3:46(16:30/m) 129/150bpm 29cal 3.64/5.97mph
8) 0.27m - 3:38(13:14/m) 142/151bpm 34cal 4.53/6.47mph
9) 0.02m - 3:35(3:20:08/m) 98/147bpm 9cal 0.3/1.67mph
9:38 7:50 7:14 5:33 4:55 9:37 3:46 3:38 3:35
Pin Map |
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Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 41 | 41 | 10:57 | 111 87-131 | 1216 | 178 160-216 | 1/0 |
0.13 | 1:16 | 35 | 9:26 | 133 129-136 | 1254 | 179 176-182 | 0/0 |
0.19 | 1:55 | 38 | 10:14 | 133 131-136 | 1361 | 175 174-178 | 0/0 |
0.25 | 2:33 | 38 | 10:16 | 141 137-144 | 1447 | 172 158-178 | 0/1 |
0.31 | 3:23 | 50 | 13:17 | 137 135-141 | 1820 | 161 152-168 | 0/0 |
0.38 | 3:56 | 33 | 8:50 | 138 135-140 | 1219 | 159 154-164 | 1/0 |
0.44 | 4:33 | 37 | 9:51 | 139 136-142 | 1369 | 153 100-196 | 0/0 |
0.50 | 5:25 | 52 | 13:45 | 139 130-143 | 1910 | 171 160-188 | 1/0 |
0.56 | 7:25 | 2:01 | 32:13 | 143 124-156 | 4606 | 153 30-188 | 1/0 |
0.63 | 10:19 | 2:54 | 46:21 | 113 95-138 | 5237 | 157 138-166 | 0/1 |
0.69 | 10:46 | 27 | 7:12 | 139 136-142 | 1002 | 178 166-196 | 0/0 |
0.75 | 11:13 | 27 | 7:11 | 140 139-142 | 1005 | 172 160-194 | 1/0 |
0.81 | 11:39 | 26 | 6:49 | 143 139-145 | 975 | 176 162-202 | 0/1 |
0.88 | 12:10 | 31 | 8:17 | 138 135-141 | 1144 | 175 160-196 | 1/0 |
0.94 | 12:44 | 34 | 9:09 | 143 140-148 | 1308 | 167 162-182 | 1/0 |
1.00 | 13:06 | 22 | 5:48 | 154 149-158 | 892 | 190 182-196 | 0/0 |
1.06 | 13:40 | 34 | 9:10 | 160 156-164 | 1467 | 166 158-184 | 0/0 |
1.13 | 14:03 | 22 | 5:56 | 163 160-166 | 968 | 193 190-196 | 1/0 |
1.19 | 14:41 | 39 | 10:21 | 163 161-165 | 1688 | 165 162-168 | 0/1 |
1.25 | 15:04 | 23 | 6:03 | 165 163-166 | 998 | 188 168-198 | 0/1 |
1.31 | 15:32 | 28 | 7:23 | 160 149-165 | 1181 | 175 160-196 | 1/0 |
1.38 | 15:55 | 23 | 6:08 | 148 146-152 | 907 | 191 168-196 | 0/1 |
1.44 | 16:27 | 32 | 8:29 | 163 156-166 | 1383 | 167 160-190 | 0/1 |
1.50 | 16:52 | 25 | 6:44 | 169 164-173 | 1139 | 182 162-196 | 0/1 |
1.56 | 17:20 | 28 | 7:27 | 169 166-170 | 1259 | 171 160-196 | 1/0 |
1.63 | 17:44 | 25 | 6:36 | 170 167-173 | 1121 | 181 164-192 | 0/1 |
1.69 | 18:17 | 32 | 8:33 | 171 170-172 | 1462 | 169 160-192 | 1/1 |
1.75 | 18:46 | 30 | 7:55 | 171 162-174 | 1352 | 178 162-194 | 0/1 |
1.81 | 19:13 | 27 | 7:11 | 165 161-167 | 1186 | 178 160-192 | 1/0 |
1.88 | 19:39 | 26 | 6:59 | 167 165-170 | 1165 | 174 164-190 | 0/1 |
1.94 | 20:07 | 28 | 7:29 | 170 168-170 | 1272 | 169 158-192 | 1/1 |
2.00 | 20:36 | 29 | 7:44 | 173 169-176 | 1337 | 170 160-192 | 1/0 |
2.06 | 20:59 | 23 | 6:10 | 170 168-170 | 1048 | 185 164-198 | 0/0 |
2.13 | 21:28 | 29 | 7:39 | 171 170-172 | 1309 | 170 162-190 | 0/1 |
2.19 | 21:52 | 24 | 6:17 | 172 170-174 | 1082 | 182 156-192 | 1/0 |
2.25 | 22:24 | 33 | 8:40 | 172 169-174 | 1491 | 164 160-166 | 0/1 |
2.31 | 22:46 | 22 | 5:46 | 169 168-171 | 976 | 187 166-196 | 0/0 |
2.38 | 23:19 | 33 | 8:50 | 173 171-177 | 1528 | 164 156-170 | 1/0 |
2.44 | 23:41 | 22 | 5:45 | 171 168-177 | 984 | 191 182-196 | 0/1 |
2.50 | 24:11 | 31 | 8:13 | 171 169-173 | 1404 | 165 158-178 | 0/1 |
2.56 | 24:36 | 24 | 6:29 | 169 167-170 | 1096 | 185 168-198 | 0/1 |
2.63 | 25:07 | 31 | 8:15 | 171 170-172 | 1410 | 174 158-194 | 1/0 |
2.69 | 25:30 | 24 | 6:18 | 170 167-174 | 1072 | 181 166-196 | 0/1 |
2.75 | 26:04 | 33 | 8:53 | 173 170-175 | 1537 | 177 160-194 | 1/0 |
2.81 | 26:33 | 29 | 7:45 | 170 167-173 | 1317 | 168 164-190 | 0/1 |
2.88 | 26:54 | 22 | 5:50 | 167 165-171 | 973 | 193 188-196 | 0/0 |
2.94 | 27:26 | 32 | 8:26 | 173 171-176 | 1458 | 163 160-166 | 1/0 |
3.00 | 27:48 | 22 | 5:48 | 174 171-178 | 1010 | 192 188-194 | 0/1 |
3.06 | 28:23 | 35 | 9:14 | 172 170-174 | 1589 | 160 154-164 | 0/1 |
3.13 | 28:45 | 23 | 6:03 | 169 168-170 | 1021 | 180 164-198 | 0/1 |
3.19 | 29:15 | 30 | 8:03 | 173 171-175 | 1393 | 168 156-198 | 0/0 |
3.25 | 29:41 | 25 | 6:44 | 174 172-176 | 1173 | 183 162-192 | 0/1 |
3.31 | 30:26 | 46 | 12:13 | 171 163-173 | 2088 | 157 82-192 | 1/0 |
3.38 | 32:16 | 1:49 | 29:07 | 135 121-160 | 3930 | 127 108-212 | 0/0 |
3.44 | 33:16 | 1:00 | 16:05 | 122 114-127 | 1962 | 140 104-166 | 0/0 |
3.50 | 34:06 | 50 | 13:28 | 128 127-130 | 1723 | 160 114-168 | 0/0 |
3.56 | 35:26 | 1:20 | 21:18 | 125 117-130 | 2662 | 142 104-164 | 0/0 |
3.63 | 37:03 | 1:36 | 25:40 | 114 110-117 | 2927 | 116 102-126 | 0/1 |
3.69 | 39:25 | 2:22 | 38:00 | 109 99-124 | 4141 | 173 124-198 | 1/0 |
3.75 | 40:04 | 39 | 10:21 | 142 129-149 | 1470 | 191 184-196 | 0/1 |
3.81 | 40:39 | 35 | 9:23 | 139 134-144 | 1304 | 160 126-196 | 1/0 |
3.88 | 41:02 | 23 | 6:11 | 143 141-145 | 885 | 189 184-196 | 0/1 |
3.94 | 41:41 | 39 | 10:21 | 144 142-148 | 1490 | 173 158-194 | 0/0 |
4.00 | 42:04 | 23 | 6:02 | 141 140-143 | 852 | 193 190-202 | 1/0 |
4.06 | 42:38 | 35 | 9:16 | 115 71-143 | 1066 | 177 152-194 | 0/1 |
4.13 | 43:06 | 28 | 7:25 | 117 105-129 | 869 | 169 128-194 | 1/0 |
4.19 | 43:27 | 21 | 5:39 | 136 130-140 | 768 | 192 182-198 | 0/1 |
4.25 | 44:20 | 53 | 14:08 | 139 134-142 | 1963 | 140 100-176 | 1/0 |
4.31 | 46:19 | 1:58 | 31:32 | 114 100-133 | 3594 | 134 98-170 | 0/1 |
4.38 | 47:00 | 41 | 11:02 | 143 133-150 | 1578 | 164 162-166 | 1/0 |
4.44 | 47:37 | 37 | 9:53 | 148 146-150 | 1463 | 165 162-170 | 0/1 |
4.50 | 48:51 | 1:14 | 19:43 | 138 127-147 | 2720 | 165 162-170 | 1/0 |
4.56 | 50:15 | 1:24 +31 | 22:28 | 132 116-144 | 2965 | 137 36-166 | 1/0 |
4.62 | 50:59 | 44 | 11:38 | 144 141-146 | 1674 | 162 144-166 | 1/0 |
4.69 | 51:34 | 35 | 9:21 | 145 142-148 | 1355 | 166 162-172 | 0/0 |
4.75 | 52:15 | 41 | 10:57 | 149 148-150 | 1632 | 165 158-170 | 0/1 |
4.79 | 56:17 | 4:02 | 1:40:40 | 103 76-149 | 10369 | 148 84-170 | 0/0 |
Heart
141/178max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 36m,
Range 3m, Flat prediction 55:46
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
167 (216 max)
Stride Length: 83cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 78.8 | 173 | 4.6 | 44:22 | 9:43 |
Walk | 10.7 | 108 | 0.2 | 6:02 | 27:06 |
Still | 10.5 | - | - | 5:53 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 9:27 | 9:27 | 45.07 |
5km | 34:09 | 11:00 | 42.44 |
5M | 58:33 | 11:43 | 40.30 |
10km | 1:14:53 | 12:03 | 39.34 |
10M | 2:08:23 | 12:50 | 37.93 |
Half | 2:54:20 | 13:18 | 36.67 |
20M | 4:41:33 | 14:05 | 35.98 |
Mara | 6:22:18 | 14:35 | 35.33 |
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