Wed 30th Jan 2019 at 1:00pm by hellen
Run > Intervals
-
Time
16:35
-
Miles
2.40
-
Min/mi
6:55
-
Pacing
85%
-
WAVA
72.50
-
Stride(cm)
121
-
Cals
203
-
Cadence
192
-
BPM
167
-
%MHR
97.4
-
B/mi
1157
-
Asc(m)
26
-
Surface
Road
Notes & Comments
4x3min 90s rec av 6.23mm
===
1) 0m - 2(44:29/m) 107/108bpm 1.35/1.73mph
2) 0.47m - 3:00(6:19/m) 132/149bpm 27cal 9.5/9.93mph
3) 0.17m - 1:30(9:03/m) 151/168bpm 16cal 6.63/9.91mph
4) 0.47m - 3:00(6:23/m) 177/185bpm 40cal 9.39/9.98mph
5) 0.17m - 1:30(8:48/m) 175/190bpm 19cal 6.82/9.96mph
6) 0.46m - 3:00(6:30/m) 181/188bpm 40cal 9.23/9.85mph
7) 0.18m - 1:30(8:33/m) 183/188bpm 20cal 7.02/9.85mph
8) 0.47m - 3:00(6:23/m) 181/188bpm 41cal 9.39/10mph
9) 0.01m - 2(4:59/m) 186/186bpm 12.05/9.96mph
2 3:00 1:30 3:00 1:30 3:00 1:30 3:00 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
26 |
26 |
6:54 |
108 107-109 |
746 |
201 200-202 |
2/0 |
0.13 |
51 |
25 |
6:36 |
116 107-126 |
765 |
198 194-198 |
0/0 |
0.19 |
1:15 |
25 |
6:38 |
130 127-133 |
862 |
197 196-198 |
1/0 |
0.25 |
1:39 |
24 |
6:18 |
137 133-142 |
864 |
199 198-202 |
0/1 |
0.31 |
2:03 |
23 |
6:15 |
142 140-143 |
888 |
197 196-198 |
0/1 |
0.38 |
2:26 |
24 |
6:18 |
144 141-146 |
907 |
199 198-200 |
0/1 |
0.44 |
2:49 |
23 |
6:00 |
147 145-149 |
883 |
201 200-202 |
1/0 |
0.50 |
3:13 |
24 |
6:22 |
146 140-148 |
929 |
197 184-204 |
0/1 |
0.56 |
3:48 |
35 |
9:28 |
142 129-165 |
1343 |
178 176-182 |
2/0 |
0.63 |
4:23 |
35 |
9:26 |
164 158-168 |
1547 |
178 172-182 |
0/1 |
0.69 |
4:51 |
28 |
7:22 |
160 157-164 |
1178 |
190 184-194 |
0/1 |
0.75 |
5:17 |
26 |
6:55 |
169 166-173 |
1169 |
194 192-194 |
1/0 |
0.81 |
5:42 |
25 |
6:43 |
176 173-177 |
1183 |
196 194-196 |
1/2 |
0.88 |
6:06 |
23 |
6:15 |
180 178-182 |
1126 |
197 194-198 |
0/0 |
0.94 |
6:29 |
23 |
6:06 |
182 182-183 |
1110 |
199 198-200 |
2/0 |
1.00 |
6:51 |
23 |
6:04 |
183 180-184 |
1109 |
200 198-202 |
0/1 |
1.06 |
7:14 |
23 |
6:06 |
184 184-185 |
1121 |
202 202-202 |
0/0 |
1.13 |
7:37 |
23 |
6:13 |
185 184-185 |
1150 |
201 200-202 |
0/1 |
1.19 |
8:10 |
33 |
8:48 |
185 181-190 |
1628 |
181 176-202 |
0/3 |
1.25 |
8:47 |
37 |
9:52 |
170 165-184 |
1678 |
178 176-182 |
1/1 |
1.31 |
9:15 |
28 |
7:27 |
165 164-168 |
1230 |
185 182-194 |
3/0 |
1.38 |
9:41 |
26 |
6:52 |
173 170-177 |
1187 |
194 192-196 |
1/0 |
1.44 |
10:06 |
25 |
6:39 |
179 177-181 |
1192 |
195 192-196 |
0/0 |
1.50 |
10:31 |
25 |
6:33 |
183 181-184 |
1198 |
196 194-198 |
1/0 |
1.56 |
10:55 |
24 |
6:31 |
184 183-185 |
1198 |
195 194-196 |
0/2 |
1.63 |
11:18 |
23 |
6:14 |
186 185-186 |
1159 |
197 196-200 |
0/0 |
1.69 |
11:42 |
23 |
6:12 |
186 186-187 |
1153 |
198 196-200 |
2/1 |
1.75 |
12:05 |
23 |
6:11 |
187 187-188 |
1158 |
199 198-200 |
0/1 |
1.81 |
12:36 |
31 |
8:18 |
186 181-188 |
1544 |
183 178-202 |
1/0 |
1.88 |
13:10 |
34 |
9:11 |
180 174-188 |
1653 |
179 174-182 |
1/1 |
1.94 |
13:40 |
30 |
7:54 |
176 166-187 |
1390 |
183 180-190 |
0/1 |
2.00 |
14:05 |
25 |
6:46 |
172 168-176 |
1164 |
194 192-196 |
1/0 |
2.06 |
14:30 |
24 |
6:31 |
179 176-181 |
1166 |
197 196-198 |
1/1 |
2.13 |
14:54 |
24 |
6:31 |
183 181-185 |
1192 |
196 194-198 |
0/0 |
2.19 |
15:18 |
24 |
6:18 |
185 184-185 |
1164 |
197 194-198 |
2/0 |
2.25 |
15:41 |
23 |
6:09 |
185 185-186 |
1138 |
196 194-198 |
0/1 |
2.31 |
16:04 |
23 |
6:03 |
186 186-187 |
1126 |
200 198-202 |
0/0 |
2.38 |
16:27 |
23 |
6:13 |
187 185-187 |
1164 |
200 200-202 |
0/1 |
2.40 |
16:35 |
8 |
6:18 |
186 186-187 |
1172 |
199 198-200 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
100.0 |
192 |
2.4 |
16:35 |
6:55 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:31 |
6:05 |
61.58% |
More |
800m |
3:09 |
6:20 |
65.05% |
More |
1km |
4:20 |
6:58 |
61.59% |
More |
Mile |
6:45 |
6:45 |
67.01% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:16 |
6:16 |
72.24 |
5km |
22:05 |
7:06 |
71.63 |
5M |
37:28 |
7:30 |
68.90 |
10km |
47:41 |
7:40 |
67.78 |
10M |
1:20:52 |
8:05 |
65.73 |
Half |
1:49:08 |
8:20 |
63.55 |
20M |
2:54:33 |
8:44 |
62.39 |
Mara |
3:55:35 |
9:00 |
61.14 |
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