Tue 21st May 2019 at 5:00pm by iceblue

Run > Intervals

breezy

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Time
28:05
Miles
3.29
Min/mi
8:32
Pacing
87.3%
WAVA
60.25
Stride(cm)
107
Cals
225
Cadence
176
BPM
133
%MHR
77.8
B/mi
1135
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:03(9:03/m) 123/128bpm 70cal 6.63/7.49mph
2) 1m - 8:46(8:46/m) 124/130bpm 67cal 6.85/7.08mph
3) 0.27m - 2:16(8:31/m) 127/130bpm 17cal 7.04/7.1mph
4) 0.09m - 35(6:12/m) 133/142bpm 5cal 9.68/10.02mph
5) 0.05m - 25(9:08/m) 147/154bpm 4cal 6.57/9.85mph
6) 0.09m - 35(6:26/m) 144/147bpm 5cal 9.34/9.93mph
7) 0.04m - 25(9:23/m) 154/171bpm 4cal 6.39/9.93mph
8) 0.09m - 35(6:10/m) 163/172bpm 6cal 9.72/10.23mph
9) 0.05m - 25(9:05/m) 156/164bpm 4cal 6.61/10.31mph
10) 0.09m - 35(6:20/m) 148/152bpm 5cal 9.47/10.16mph
11) 0.05m - 25(8:56/m) 153/156bpm 4cal 6.72/10.18mph
12) 0.1m - 35(5:58/m) 148/154bpm 5cal 10.06/10.96mph
13) 0.05m - 25(8:48/m) 160/168bpm 4cal 6.82/10.73mph
14) 0.33m - 3:01(9:16/m) 134/161bpm 25cal 6.47/7.2mph

Warm-up then first set of 35 secs with 25 secs recovery. Done with the wind at my back. 3 mins between sets.

9:03 8:46 2:16 35 25 35 25 35 25 35 25 35 25 3:01

Pin Map

0mi in 0

Pace

45%

34%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	34	34	8:58	117 112-122	1049	180 178-182
0.13	1:11	37	9:56	119 113-127	1183	175 170-178
0.19	1:48	37	9:58	123 122-125	1226	176 176-178
0.25	2:24	36	9:29	124 123-125	1175	176 174-178
0.31	2:58	34	9:10	124 123-126	1136	178 176-182
0.38	3:33	35	9:17	123 123-124	1143	176 174-180
0.44	4:06	33	8:52	123 121-126	1090	176 174-176
0.50	4:38	32	8:35	123 122-124	1056	178 176-180
0.56	5:13	35	9:12	125 124-126	1150	175 174-176
0.63	5:46	33	8:55	126 125-127	1124	175 174-178
0.69	6:19	32	8:34	127 127-128	1089	177 174-184
0.75	6:51	33	8:47	127 125-128	1115	176 176-176
0.81	7:25	33	8:54	116 111-124	1031	176 176-176
0.88	7:57	33	8:42	119 114-122	1035	176 174-176
0.94	8:30	33	8:41	124 123-124	1076	175 174-176
1.00	9:03	33	8:46	121 119-123	1061	176 174-176
1.06	9:35	32	8:37	122 120-123	1050	176 176-178
1.13	10:07	32	8:30	122 122-123	1037	176 174-176
1.19	10:39	32	8:30	120 117-123	1020	176 176-176
1.25	11:12	34	8:57	122 120-124	1091	177 174-178
1.31	11:46	33	8:51	123 123-124	1088	177 176-178
1.38	12:18	33	8:41	122 120-123	1059	177 176-178
1.44	12:51	33	8:40	124 122-126	1075	177 176-178
1.50	13:24	33	8:49	124 124-125	1094	176 174-178
1.56	13:56	32	8:39	124 124-124	1072	176 174-178
1.63	14:28	32	8:30	125 124-125	1062	176 174-178
1.69	15:02	34	8:57	126 125-127	1127	176 174-178
1.75	15:36	34	9:04	128 126-130	1161	175 174-176
1.81	16:09	33	8:51	127 126-127	1125	176 176-178
1.88	16:42	34	8:57	127 126-127	1137	177 176-178
1.94	17:16	34	8:58	128 127-129	1149	176 174-178
2.00	17:48	32	8:37	128 125-130	1104	177 176-178
2.06	18:20	32	8:29	128 127-129	1086	176 174-178
2.13	18:52	32	8:30	127 126-128	1079	177 176-178
2.19	19:24	32	8:29	127 125-129	1077	176 176-178
2.25	19:56	32	8:36	128 127-129	1101	176 174-178
2.31	20:21	25	6:43	129 127-134	865	187 180-194
2.38	20:49	27	7:18	147 138-154	1074	182 154-192
2.44	21:17	29	7:37	145 142-148	1104	172 166-188
2.50	21:41	24	6:22	145 142-148	923	189 188-190
2.56	22:12	31	8:09	165 149-172	1344	174 158-188
2.63	22:35	24	6:20	157 147-166	993	189 188-192
2.69	23:07	31	8:21	156 150-164	1304	171 162-188
2.75	23:31	24	6:25	147 146-149	943	187 182-190
2.81	24:01	30	8:01	152 147-155	1219	156 64-192
2.88	24:24	23	6:15	148 144-152	925	182 168-192
2.94	24:50	26	7:00	152 147-159	1064	180 158-190
3.00	25:41	50 +9	13:27	155 133-168	2084	168 160-176
3.06	26:14	33	8:46	130 127-133	1139	176 174-178
3.13	26:46	33	8:40	131 130-132	1136	176 174-178
3.19	27:19	33	8:49	131 130-132	1154	176 174-176
3.25	27:53	34	9:04	132 131-133	1196	175 174-176
3.29	28:15	22	8:59	131 130-131	1177	175 172-178

Heart

133/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

176 (194 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	176	3.3	28:05	8:34
Walk	0.2	64	0	4	6:39
Still	0.3	-	-	5	-
Pause	0.1	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:42	56.50%	More
800m	3:28	6:58	59.60%	More
1km	4:24	7:04	61.16%	More
Mile	7:33	7:33	60.54%	More
5k	26:30	8:32	60.27%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:57	7:57	57.50
5km	26:26	8:30	60.42
5M	43:46	8:45	59.54
10km	55:06	8:52	59.21
10M	1:31:15	9:08	58.83
Half	2:01:29	9:16	57.67
20M	3:10:15	9:31	57.85
Mara	4:13:17	9:40	57.49

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