Tue 12th Feb 2019 at 1:00pm by Abi G

Run > Intervals

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Time
1:06:10
Miles
9.07
Min/mi
7:18
WAVA
69.82
Cals
852
Asc(m)
182
Surface
Road

Notes & Comments

Between Zoo night shifts
Feeling a bit jaded before I started.

12min warm up
5 x mile efforts

1/4 mile recovery
Supposed to be 6.30 pace but that wasn’t going to happen!
Tough going in to the wind at times.

Split Summary
===
1) 1m - 7:54(7:54/m) 130/142bpm 88cal 7.6/8.12mph
2) 0.51m - 4:08(8:06/m) 140/148bpm 51cal 7.4/8.22mph
3) 1m - 7:00(7:00/m) 154/165bpm 95cal 8.58/9.79mph
4) 0.25m - 2:05(8:18/m) 150/165bpm 27cal 7.23/8.52mph
5) 1m - 6:59(6:59/m) 160/168bpm 99cal 8.59/9.71mph
6) 0.25m - 1:57(7:49/m) 150/169bpm 25cal 7.67/8.72mph
7) 1m - 6:46(6:46/m) 162/171bpm 97cal 8.87/10.56mph
8) 0.25m - 1:59(7:57/m) 157/168bpm 27cal 7.55/9.1mph
9) 1m - 6:40(6:40/m) 164/170bpm 96cal 9.01/10.31mph
10) 0.25m - 2:02(8:10/m) 159/172bpm 28cal 7.35/9.43mph
11) 1m - 6:37(6:37/m) 166/169bpm 97cal 9.07/9.5mph
12) 0.25m - 1:57(7:48/m) 151/169bpm 22cal 7.7/8.56mph
13) 1m - 7:37(7:37/m) 146/159bpm 75cal 7.87/8.64mph
14) 0.3m - 2:22(7:55/m) 147/151bpm 24cal 7.58/7.89mph
15) 0.01m - 8(15:05/m) 152/155bpm 1cal 3.98/3.78mph

7:54 4:08 7:00 2:05 6:59 1:57 6:46 1:59 6:40 2:02 6:37 1:57 7:37 2:22 8

Pace

Heart

152/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 182m, Range 34m, Flat prediction 1:06:10

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:35	6:20	56.10%	More
800m	3:12	6:27	61.12%	More
1km	4:02	6:29	63.32%	More
Mile	6:36	6:36	65.95%	More
5k	22:15	7:10	68.43%	More
5 miles	36:28	7:18	68.07%	More
10k	45:36	7:20	68.13%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:23	6:23	68.26
5km	21:15	6:50	71.64
5M	35:12	7:02	70.53
10km	44:19	7:08	70.12
10M	1:13:23	7:20	69.58
Half	1:37:42	7:27	68.15
20M	2:32:59	7:39	68.28
Mara	3:23:42	7:46	67.79

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