Mon 13th May 2019 at 4:00pm by Totoro
Run > Intervals
-
Time
45:01
-
Miles
2.43
-
Min/mi
18:32
-
Pacing
84%
-
WAVA
27.08
-
Stride(cm)
72
-
Cals
489
-
Cadence
120
-
BPM
151
-
%MHR
83.6
-
B/mi
2789
-
Asc(m)
66
-
Hillscore
2
-
Surface
Road
Notes & Comments
Walking then the intervals from c25k wk1 as a speed up plan.
Split Summary
===
1) 1m - 17:10(17:10/m) 148/214bpm 183cal 3.49/4.97mph
2) 1m - 18:13(18:13/m) 159/213bpm 221cal 3.29/4.68mph
3) 0.43m - 9:37(22:25/m) 141/153bpm 85cal 2.68/4.68mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
1:13 |
1:13 |
19:26 |
106 100-113 |
2059 |
117 108-128 |
0/4 |
0.13 |
2:25 |
1:12 |
19:14 |
111 100-124 |
2135 |
119 108-124 |
0/4 |
0.19 |
3:34 |
1:09 |
18:25 |
103 96-110 |
1897 |
115 110-118 |
0/7 |
0.25 |
4:37 |
1:03 |
16:51 |
99 94-102 |
1668 |
114 108-118 |
1/1 |
0.31 |
5:56 |
1:19 |
21:05 |
94 79-104 |
1981 |
117 110-130 |
0/1 |
0.38 |
6:47 |
51 |
13:33 |
108 86-135 |
1463 |
139 132-142 |
2/0 |
0.44 |
7:50 |
1:03 |
16:43 |
151 135-166 |
2524 |
129 110-142 |
2/0 |
0.50 |
8:42 |
53 |
14:02 |
170 166-172 |
2386 |
118 108-142 |
0/2 |
0.56 |
9:33 |
50 |
13:23 |
173 170-176 |
2316 |
141 140-142 |
0/0 |
0.63 |
10:54 |
1:21 |
21:38 |
169 164-173 |
3657 |
114 104-138 |
1/2 |
0.69 |
11:52 |
58 |
15:31 |
174 168-180 |
2701 |
138 118-146 |
0/0 |
0.75 |
12:54 |
1:02 |
16:28 |
169 163-174 |
2784 |
124 102-142 |
1/1 |
0.81 |
14:00 |
1:07 |
17:45 |
171 166-180 |
3036 |
124 112-144 |
0/3 |
0.88 |
15:01 |
1:01 |
16:19 |
204 183-214 |
3329 |
137 116-142 |
1/0 |
0.94 |
16:11 |
1:10 |
18:40 |
195 189-205 |
3638 |
113 104-142 |
3/0 |
1.00 |
17:11 |
1:00 |
15:58 |
210 194-214 |
3353 |
143 140-144 |
1/2 |
1.06 |
18:24 |
1:12 |
19:18 |
195 179-211 |
3764 |
121 108-142 |
0/2 |
1.13 |
19:18 |
54 |
14:25 |
148 136-178 |
2133 |
132 114-144 |
2/2 |
1.19 |
20:19 |
1:02 |
16:27 |
156 150-159 |
2566 |
128 112-144 |
5/1 |
1.25 |
21:27 |
1:07 |
17:53 |
142 140-147 |
2540 |
120 108-146 |
0/3 |
1.31 |
22:15 |
48 |
12:51 |
159 148-169 |
2044 |
144 136-148 |
2/0 |
1.38 |
23:32 |
1:17 |
20:39 |
148 138-168 |
3057 |
117 104-144 |
0/1 |
1.44 |
24:23 |
51 |
13:32 |
148 141-156 |
2003 |
140 112-146 |
0/3 |
1.50 |
25:28 |
1:05 |
17:19 |
163 159-165 |
2823 |
127 108-144 |
2/1 |
1.56 |
26:36 |
1:09 |
18:16 |
167 163-168 |
3051 |
114 106-118 |
1/1 |
1.63 |
27:40 |
1:03 |
16:55 |
165 161-166 |
2792 |
112 110-114 |
0/2 |
1.69 |
29:02 |
1:22 |
21:49 |
166 160-171 |
3621 |
110 108-114 |
3/1 |
1.75 |
30:25 |
1:23 |
22:15 |
171 170-172 |
3805 |
112 108-116 |
1/5 |
1.81 |
31:42 |
1:17 |
20:29 |
165 157-169 |
3381 |
114 112-116 |
0/2 |
1.88 |
32:59 |
1:17 |
20:26 |
154 150-157 |
3146 |
116 110-128 |
2/0 |
1.94 |
34:15 |
1:16 |
20:22 |
143 139-147 |
2912 |
111 108-118 |
2/0 |
2.00 |
35:24 |
1:09 |
18:28 |
150 147-152 |
2771 |
111 108-118 |
2/2 |
2.06 |
36:45 |
1:21 |
21:37 |
145 136-152 |
3135 |
113 98-120 |
5/0 |
2.13 |
38:14 |
1:28 |
23:35 |
149 146-151 |
3514 |
104 98-124 |
5/0 |
2.19 |
39:36 |
1:22 |
21:58 |
144 139-148 |
3162 |
111 108-122 |
2/0 |
2.25 |
41:01 |
1:25 |
22:42 |
135 130-142 |
3065 |
108 102-122 |
3/0 |
2.31 |
42:29 |
1:28 |
23:25 |
136 127-144 |
3185 |
114 104-122 |
2/1 |
2.38 |
43:43 |
1:14 |
19:52 |
136 132-140 |
2701 |
109 108-114 |
2/1 |
2.43 |
45:01 |
1:18 |
24:12 |
138 133-142 |
3340 |
109 102-112 |
4/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.9 |
120 |
2.4 |
44:58 |
18:31 |
Walk |
0.0 |
0 |
0 |
0 |
NAN:00:00 |
Still |
0.1 |
- |
- |
3 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
3:33 |
14:16 |
26.27% |
More |
800m |
8:00 |
16:06 |
25.57% |
More |
1km |
10:08 |
16:19 |
26.28% |
More |
Mile |
16:18 |
16:18 |
27.77% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
17:25 |
17:25 |
25.99 |
5km |
58:33 |
18:51 |
27.02 |
5M |
1:37:25 |
19:29 |
26.50 |
10km |
2:02:56 |
19:47 |
26.29 |
10M |
3:24:32 |
20:27 |
25.99 |
Half |
4:33:02 |
20:51 |
25.40 |
20M |
7:09:23 |
21:28 |
25.36 |
Mara |
9:33:13 |
21:53 |
25.13 |
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