Wed 30th Jan 2019 at 7:00pm by HappyG(rrr)

Run > Intervals

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Time
53:51
Miles
4.43
Min/mi
12:09
Pacing
36%
WAVA
38.75
Stride(cm)
74
Cals
637
Cadence
179
BPM
147
%MHR
76.4
B/mi
1792
Asc(m)
35
Surface
Road

Notes & Comments

1 comments

Another short, sharp KRR intervals sesh! Pyramids at KGV 100, 120, 150, 200m? In pairs, so equal recoveries, roughly. I was paired with Neil so slightly slower. Then parlaufs. Quite enjoyed the longer things, c. 200m? But out to a cone and back 50m each way? That's just too short and sharp! Feeling it in my left adductor a bit. So, a good effort. And -4C so we needed something to keep us warm, but probably not ideal for me at all. John B and I did a few laps cool down, otherwise it would only have been 3.5 miles. And I saw David S doing another couple miles round town as I got my chips! Caught! At least he got a chip off me! Hoping to book Brussels for my autumn marathon. At least it's cheaper than Boston! :-)

G

Split Summary
===
1) 1m - 15:52(15:52/m) 149/180bpm 194cal 3.78/12.15mph
2) 1m - 11:11(11:11/m) 145/164bpm 133cal 5.36/12.69mph
3) 1m - 13:38(13:38/m) 144/164bpm 144cal 4.4/11.79mph
4) 1m - 9:17(9:17/m) 151/166bpm 112cal 6.47/11.94mph
5) 0.43m - 3:53(9:06/m) 164/174bpm 54cal 6.6/7.12mph

15:52 11:11 13:38 9:17 3:53

Corrah

Pin Map

0mi in 0

Pace

49%

20%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	1:03	1:03	16:46	145 120-159	2432	182 174-194	1/0
0.13	1:46	43	11:26	157 153-161	1796	186 180-194	0/0
0.19	2:25	39	10:30	156 154-159	1639	183 180-188	0/0
0.25	3:15	50	13:21	158 155-162	2109	178 174-180	0/2
0.31	5:55	2:40	42:33	148 132-157	6298	166 92-186	0/0
0.38	6:41	46	12:19	152 150-156	1872	175 164-192	0/0
0.44	7:18	37	9:48	151 146-157	1481	171 168-180	0/1
0.50	7:53	35	9:23	165 156-170	1549	180 172-196	1/0
0.56	8:29	36	9:28	173 169-180	1639	177 164-202	0/0
0.63	10:23	1:54	30:28	163 144-180	4965	150 88-172	1/0
0.69	12:37	2:14	35:47	137 118-157	4903	194 162-202	0/1
0.75	13:25	48	12:52	144 129-155	1853	206 198-210	1/1
0.81	14:12	46	12:21	138 129-146	1704	184 106-204	1/0
0.88	14:37	26	6:52	141 136-145	967	201 198-202	0/1
0.94	15:26	48	12:53	135 124-145	1739	174 96-202	1/1
1.00	15:51	26	6:54	135 125-146	931	199 198-200	0/0
1.06	16:46	55	14:32	141 132-150	2050	190 142-206	0/1
1.13	17:10	24	6:17	147 139-154	925	196 192-200	0/0
1.19	18:13	1:04	16:57	145 138-154	2458	199 196-206	1/1
1.25	18:37	24	6:27	150 142-157	968	196 192-202	1/0
1.31	19:58	1:20	21:27	134 114-154	2875	179 156-198	1/0
1.38	20:38	40	10:46	141 136-144	1519	163 160-166	0/1
1.44	21:17	39	10:26	149 146-154	1555	167 164-170	0/1
1.50	21:55	38	10:03	149 147-151	1497	166 164-170	1/0
1.56	22:22	27	7:18	149 146-150	1087	189 166-202	0/1
1.63	23:09	47	12:34	146 140-151	1834	200 198-200	1/1
1.69	23:59	50	13:15	154 143-163	2040	199 196-200	1/0
1.75	24:24	25	6:37	146 141-151	967	200 198-202	0/1
1.81	25:15	51	13:37	143 136-149	1947	202 200-204	1/1
1.88	25:42	27	7:05	147 141-153	1041	197 192-202	0/0
1.94	26:37	56	14:50	148 140-157	2196	202 200-204	0/1
2.00	27:03	26	6:49	147 142-152	1002	200 198-202	1/0
2.06	28:02	59	15:49	142 130-153	2246	195 148-208	0/1
2.13	28:28	26	7:03	145 141-147	1023	199 196-202	0/0
2.19	29:36	1:07	17:54	153 146-158	2739	160 90-196	1/0
2.25	30:15	40	10:33	156 153-158	1645	160 154-174	0/1
2.31	30:55	39	10:30	156 153-159	1637	162 158-166	0/0
2.38	31:34	39	10:25	154 151-158	1604	163 160-166	1/0
2.44	32:03	30	7:57	152 150-154	1208	174 162-198	0/1
2.50	33:31	1:27	23:17	150 139-157	3492	182 158-200	1/0
2.56	34:08	38	10:02	157 148-164	1575	161 148-166	0/1
2.63	34:46	38	10:01	160 158-162	1603	168 164-172	0/0
2.69	37:42	2:56	47:01	131 106-161	6158	170 158-198	0/0
2.75	38:12	30	7:56	119 107-130	944	198 194-200	0/0
2.81	38:54	42	11:16	135 130-139	1522	161 112-194	0/1
2.88	39:24	30	7:57	131 126-136	1041	199 196-200	1/0
2.94	39:48	24	6:32	140 136-143	915	188 162-198	0/1
3.00	40:40	52	13:45	141 130-149	1939	145 104-204	0/0
3.06	41:00	20	5:26	136 130-140	740	197 194-200	0/0
3.13	41:38	37	10:00	140 137-143	1399	156 112-192	0/1
3.19	42:16	38	10:14	133 128-139	1360	200 196-204	1/0
3.25	42:41	24	6:29	143 138-149	928	194 162-202	0/1
3.31	43:34	53	14:09	148 142-155	2095	173 110-212	1/0
3.38	43:55	21	5:35	144 142-148	804	201 198-204	0/0
3.44	44:51	56	14:55	153 147-159	2283	153 106-204	0/0
3.50	45:11	20	5:24	147 145-149	793	209 206-216	1/0
3.56	45:57	46	12:18	153 148-159	1881	191 162-210	0/1
3.63	46:33	36	9:40	155 148-161	1499	159 154-166	0/0
3.69	47:08	34	9:12	158 155-161	1453	169 164-172	0/1
3.75	47:41	33	8:51	156 151-159	1380	165 162-170	1/0
3.81	48:15	34	9:04	159 156-161	1443	164 162-168	0/0
3.88	48:49	34	9:05	161 158-164	1462	168 162-172	0/1
3.94	49:23	34	9:10	162 159-164	1486	168 164-172	1/0
4.00	49:57	34	9:05	159 157-162	1444	168 166-168	0/1
4.06	50:32	35	9:22	162 160-163	1518	169 166-172	1/0
4.13	51:06	34	9:00	165 160-172	1486	168 164-172	1/1
4.19	51:41	35	9:14	167 165-171	1543	167 162-172	0/0
4.25	52:17	36	9:33	164 161-169	1567	170 166-172	2/0
4.31	52:49	32	8:34	166 161-169	1422	170 162-174	0/0
4.38	53:22	33	8:44	164 160-169	1431	169 164-174	0/0
4.43	53:51	29	9:27	161 158-166	1521	168 166-170	0/1

Heart

147/180max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 35m, Range 3m, Flat prediction 53:51

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

179 (216 max) Stride Length: 74cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.0	182	4.3	45:14	10:27
Walk	5.3	118	0.1	2:53	29:27
Still	10.6	-	-	5:44	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:54	7:40	43.03%	More
800m	4:24	8:51	43.64%	More
1km	5:38	9:04	44.47%	More
Mile	9:10	9:10	46.50%	More
5k	33:46	10:52	42.93%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:58	9:58	42.74
5km	36:02	11:36	40.22
5M	1:01:46	12:21	38.20
10km	1:19:00	12:43	37.29
10M	2:15:27	13:33	35.95
Half	3:03:55	14:02	34.76
20M	4:57:02	14:51	34.10
Mara	6:43:20	15:24	33.49

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