Tue 26th Feb 2019 at 6:00pm by MattT

Run > Intervals

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Time
29:20
Miles
5.27
Min/mi
5:34
Pacing
6%
WAVA
80.88
Stride(cm)
160
Cals
331
Cadence
181
BPM
138
%MHR
76.7
B/mi
768
Asc(m)
118
Surface
Road

Notes & Comments

TRP
20 x 400m, 60 sec recoveries

Split Summary
===
1) 0.54m - 3:13(5:58/m) 104/118bpm 21cal 10.05/11.25mph
2) 0.28m - 1:36(5:49/m) 121/125bpm 15cal 10.3/10.62mph
3) 0.28m - 1:35(5:42/m) 127/135bpm 16cal 10.51/10.5mph
4) 0.27m - 1:35(5:49/m) 126/131bpm 16cal 10.31/10.44mph
5) 0.27m - 1:35(5:49/m) 129/138bpm 16cal 10.33/10.6mph
6) 0.02m - 30(21:05/m) 128/137bpm 5cal 2.85/8.87mph
7) 0.27m - 1:28(5:28/m) 128/137bpm 14cal 10.99/10.92mph
8) 0.27m - 1:33(5:52/m) 136/143bpm 17cal 10.23/10.75mph
9) 0.29m - 1:34(5:30/m) 138/152bpm 18cal 10.91/10.81mph
10) 0.28m - 1:30(5:25/m) 144/156bpm 18cal 11.07/11.02mph
11) 0.28m - 1:30(5:20/m) 146/156bpm 19cal 11.25/10.98mph
12) 0.28m - 1:29(5:17/m) 146/163bpm 18cal 11.37/10.94mph
13) 0.28m - 1:35(5:34/m) 154/166bpm 22cal 10.78/11.23mph
14) 0.28m - 1:29(5:18/m) 156/167bpm 21cal 11.33/11.1mph
15) 0.28m - 1:26(5:11/m) 153/169bpm 19cal 11.58/11.42mph
16) 0.27m - 1:26(5:17/m) 152/166bpm 18cal 11.36/11.21mph
17) 0.28m - 1:26(5:10/m) 155/164bpm 19cal 11.6/11.59mph
18) 0.28m - 1:23(5:01/m) 157/166bpm 20cal 11.98/11.75mph
19) 0.28m - 1:25(5:03/m) 158/174bpm 19cal 11.87/11.65mph

3:13 1:36 1:35 1:35 1:35 30 1:28 1:33 1:34 1:30 1:30 1:29 1:35 1:29 1:26 1:26 1:26 1:23 1:25

Pin Map

0mi in 0

Pace

21%

70%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	22	22	5:59	93 80-105	556	178 130-186	1/2
0.13	44	22	5:52	109 107-112	639	184 182-186	3/0
0.19	1:07	23	6:06	114 111-117	696	182 182-182	2/2
0.25	1:30	22	6:00	116 114-118	696	181 180-182	0/1
0.31	3:01	1:31 +1:14	24:18	94 83-116	2284	184 176-186	0/3
0.38	3:26	25	6:41	97 89-102	648	185 182-186	2/0
0.44	3:48	22	5:54	103 100-104	608	181 180-182	3/0
0.50	4:11	22	6:00	107 105-110	641	180 180-180	0/1
0.56	5:29	1:18 +1:00	20:52	109 103-118	2274	170 126-180	0/2
0.63	5:57	28	7:27	122 120-125	909	181 180-182	1/0
0.69	6:17	20	5:22	123 120-125	660	182 180-182	3/0
0.75	6:38	21	5:37	123 121-125	692	182 182-182	0/1
0.81	7:00	22	5:53	121 118-124	712	180 176-182	0/2
0.88	8:41	1:41 +1:20	26:56	121 108-133	3258	176 106-184	1/2
0.94	9:03	22	5:53	132 130-134	777	183 180-184	3/0
1.00	9:24	21	5:41	128 125-130	728	182 180-182	2/1
1.06	9:46	21	5:42	129 128-130	735	182 182-182	0/1
1.13	11:09	1:23 +1:04	22:16	120 109-130	2671	177 162-182	0/3
1.19	11:35	26	6:54	128 126-131	883	182 182-182	2/0
1.25	11:57	21	5:43	127 126-128	727	182 182-182	3/0
1.31	12:17	21	5:33	128 127-131	710	182 182-182	0/0
1.38	14:07	1:50 +1:32	29:14	120 102-131	3507	178 160-182	0/2
1.44	14:35	28	7:33	121 110-131	914	181 178-182	1/2
1.50	14:57	21	5:44	136 134-138	779	182 182-182	3/0
1.56	15:18	21	5:34	135 133-137	752	182 182-182	1/1
1.63	15:38	20	5:28	135 131-137	738	181 178-182	0/2
1.69	19:26	3:48 +3:24	1:00:47	121 101-136	7355	141 84-184	0/2
1.75	20:03	37	9:52	125 111-136	1234	185 184-186	1/0
1.81	20:25	22	5:53	134 132-135	789	185 184-186	3/0
1.88	20:46	20	5:24	135 133-137	729	184 184-184	0/1
1.94	22:03	1:17 +1:04	20:38	132 123-137	2723	173 90-184	0/2
2.00	22:32	29	7:49	133 130-137	1040	184 184-184	0/3
2.06	22:55	23	6:01	135 134-138	813	185 184-186	2/0
2.13	23:16	21	5:33	140 140-141	777	184 184-184	2/1
2.19	23:37	21	5:36	140 137-143	783	184 182-186	0/1
2.25	24:56	1:20 +1:01	21:19	132 127-137	2813	167 94-184	0/4
2.31	25:20	24	6:20	129 126-131	817	184 184-184	2/0
2.38	25:41	21	5:37	138 130-145	776	184 184-184	4/0
2.44	26:01	20	5:20	149 146-151	795	184 184-184	0/1
2.50	27:33	1:32 +1:11	24:29	138 114-152	3379	179 146-184	0/2
2.56	27:54	21	5:41	133 123-143	755	186 182-188	1/2
2.63	28:14	19	5:12	145 144-146	754	187 184-188	2/0
2.69	28:34	20	5:14	153 151-155	802	184 184-184	1/1
2.75	28:54	20	5:27	153 149-156	835	186 184-188	0/1
2.81	30:15	1:21 +1:06	21:31	137 123-156	2947	177 132-186	0/4
2.88	30:41	26	6:55	143 135-150	988	187 186-188	2/0
2.94	31:01	21	5:30	154 151-156	848	186 186-186	3/0
3.00	31:21	20	5:14	153 151-154	801	186 186-186	0/1
3.06	32:59	1:38 +1:23	26:10	136 111-154	3559	181 164-186	0/2
3.13	33:25	26	6:55	129 111-139	892	186 184-188	1/2
3.19	33:44	19	5:02	150 140-155	754	187 186-188	2/0
3.25	34:03	20	5:13	158 157-160	824	186 186-186	2/1
3.31	34:24	20	5:22	161 160-163	864	185 180-186	0/1
3.38	35:40	1:16 +58	20:19	149 140-158	3028	160 94-190	0/3
3.44	36:07	27	7:18	144 138-152	1052	189 186-190	2/0
3.50	36:26	19	5:01	157 153-162	787	186 186-186	3/0
3.56	36:45	19	5:01	163 162-164	818	186 186-186	0/1
3.63	38:08	1:23 +1:07	22:08	154 135-167	3408	181 162-186	0/2
3.69	38:34	26	6:53	148 145-151	1019	186 182-188	1/2
3.75	38:53	19	5:10	154 149-159	797	189 188-190	3/0
3.81	39:11	19	4:56	162 160-164	800	188 186-188	2/1
3.88	39:32	20	5:25	163 162-164	882	186 182-188	0/1
3.94	40:50	1:19 +1:06	20:58	139 131-160	2915	178 130-188	0/3
4.00	41:17	27	7:10	144 138-153	1031	190 188-192	2/0
4.06	41:36	19	5:04	159 153-164	807	189 188-192	3/1
4.13	41:55	19	5:06	166 165-167	846	188 188-188	0/1
4.19	43:29	1:34 +1:18	24:58	147 121-169	3669	181 142-188	0/3
4.25	43:53	24	6:20	138 124-153	874	189 188-190	2/0
4.31	44:12	19	5:09	158 153-162	813	188 188-190	4/0
4.38	44:31	19	5:05	163 163-164	828	188 188-188	0/1
4.44	46:04	1:33 +1:16	24:49	159 139-166	3945	171 104-188	0/2
4.50	46:28	24	6:29	146 142-150	945	188 182-190	1/3
4.56	46:47	19	5:03	154 150-158	778	191 190-192	2/0
4.62	47:07	19	5:07	162 160-162	829	189 188-190	2/1
4.69	47:25	19	5:03	162 159-164	818	186 184-186	1/1
4.75	48:53	1:27 +1:08	23:15	155 146-164	3603	181 146-188	0/3
4.81	49:12	19	5:09	150 141-156	773	191 190-194	2/0
4.87	49:31	19	5:02	160 157-163	804	190 190-192	4/0
4.94	49:50	19	4:59	161 160-164	803	189 188-190	0/1
5.00	51:10	1:20 +1:14	21:25	156 136-166	3340	182 132-190	0/2
5.06	51:43	33	8:50	144 137-151	1271	191 190-192	1/2
5.12	52:02	19	5:01	157 152-163	787	193 190-194	3/0
5.19	52:20	18	4:53	165 164-167	806	190 190-190	2/1
5.25	52:38	18	4:51	172 170-174	835	190 190-190	0/1
5.27	52:43	5	5:04	172 171-172	872	187 186-188	0/0

Heart

138/174max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 118m, Range 6m, Flat prediction 29:20

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

181 (194 max) Stride Length: 160cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	63.1	184	5.2	27:47	8:11
Walk	14.8	116	0.1	10:00	3:08:29
Still	0.1	-	-	3	-
Pause	22.0	-	-	14:53	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:14	4:57	63.95%	More
800m	2:58	5:58	61.38%	More
1km	5:25	8:42	43.98%	More
Mile	8:29	8:29	47.94%	More
5k	29:15	9:25	47.32%	More
5 miles	51:06	10:13	44.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	4:58	4:58	81.94
5km	16:41	5:22	82.95
5M	27:44	5:33	81.08
10km	34:59	5:38	80.19
10M	58:09	5:49	79.65
Half	1:17:36	5:55	78.31
20M	2:01:57	6:06	78.96
Mara	2:42:45	6:13	78.90

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