Wed 29th May 2019 at 7:00pm by slowblonde
Run > Intervals
-
Time
22:08
-
Miles
2.16
-
Min/mi
10:15
-
Pacing
7%
-
WAVA
46.77
-
Stride(cm)
89
-
Cals
208
-
Cadence
178
-
BPM
147
-
%MHR
81.6
-
B/mi
1504
-
Surface
Road
Notes & Comments
OR 50m interval sprints
Split Summary
===
1) 1m - 10:11(10:11/m) 146/171bpm 94cal 5.89/10.08mph
2) 1m - 10:14(10:14/m) 151/167bpm 97cal 5.87/10.44mph
3) 0.16m - 1:43(10:40/m) 162/177bpm 17cal 5.63/6.89mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.06 |
31 |
31 |
8:22 |
121 71-162 |
1013 |
179 118-206 |
0.13 |
1:16 |
45 |
11:54 |
143 134-154 |
1701 |
169 168-172 |
0.19 |
1:51 |
35 |
9:22 |
145 138-151 |
1359 |
184 168-198 |
0.25 |
2:25 |
33 |
8:54 |
148 146-151 |
1318 |
188 168-202 |
0.31 |
3:07 |
42 |
11:13 |
153 151-157 |
1715 |
170 166-174 |
0.38 |
3:42 |
35 |
9:28 |
154 144-170 |
1458 |
182 168-200 |
0.44 |
4:20 |
38 |
10:10 |
161 155-170 |
1636 |
175 168-192 |
0.50 |
5:02 |
42 |
11:10 |
156 152-159 |
1741 |
174 168-194 |
0.56 |
8:55 |
3:53 +3:27
|
1:02:14 |
127 100-152 |
7903 |
171 118-190 |
0.63 |
9:39 |
44 |
11:38 |
127 104-146 |
1477 |
189 170-200 |
0.69 |
10:17 |
38 |
10:12 |
144 138-151 |
1469 |
175 170-196 |
0.75 |
10:59 |
42 |
11:16 |
151 145-155 |
1701 |
176 168-202 |
0.81 |
11:31 |
31 |
8:17 |
146 145-149 |
1210 |
183 170-200 |
0.88 |
12:14 |
44 |
11:38 |
153 149-158 |
1780 |
174 170-194 |
0.94 |
12:59 |
45 |
12:03 |
151 146-157 |
1819 |
176 170-196 |
1.00 |
13:38 |
39 |
10:18 |
151 145-158 |
1554 |
187 170-200 |
1.06 |
14:19 |
41 |
11:01 |
156 152-160 |
1717 |
173 170-174 |
1.13 |
18:08 |
3:48 +3:28
|
1:00:54 |
121 105-155 |
7370 |
181 118-202 |
1.19 |
19:05 |
57 |
15:15 |
143 114-156 |
2181 |
172 170-180 |
1.25 |
19:35 |
30 |
7:58 |
151 148-154 |
1202 |
180 170-188 |
1.31 |
20:15 |
40 |
10:44 |
154 149-160 |
1654 |
175 170-198 |
1.38 |
20:56 |
41 |
11:00 |
155 149-160 |
1706 |
177 170-200 |
1.44 |
21:34 |
38 |
10:04 |
153 150-156 |
1539 |
183 172-200 |
1.50 |
22:14 |
40 |
10:43 |
151 147-154 |
1618 |
177 172-194 |
1.56 |
22:57 |
43 |
11:26 |
154 150-156 |
1762 |
178 172-194 |
1.63 |
26:30 |
3:33 +3:13
|
56:49 |
143 110-161 |
8124 |
174 118-192 |
1.69 |
27:14 |
44 |
11:44 |
140 107-167 |
1642 |
189 172-202 |
1.75 |
28:01 |
47 |
12:29 |
155 150-164 |
1934 |
173 170-180 |
1.81 |
28:32 |
31 |
8:19 |
161 157-165 |
1340 |
188 174-200 |
1.88 |
29:10 |
38 |
10:02 |
160 155-165 |
1606 |
179 172-200 |
1.94 |
29:54 |
44 |
11:40 |
159 156-161 |
1854 |
172 170-180 |
2.00 |
30:33 |
39 |
10:28 |
159 157-162 |
1664 |
183 172-200 |
2.06 |
31:09 |
37 |
9:48 |
157 154-160 |
1539 |
183 170-200 |
2.13 |
31:57 |
48 |
12:40 |
165 163-167 |
2091 |
178 172-200 |
2.16 |
32:16 |
19 |
8:42 |
172 167-177 |
1497 |
185 172-194 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
68.4 |
178 |
2.2 |
22:05 |
10:14 |
Walk |
31.6 |
118 |
0 |
10:11 |
44:15:44 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:21 |
9:29 |
37.53% |
More |
800m |
5:00 |
10:04 |
39.13% |
More |
1km |
6:20 |
10:11 |
40.32% |
More |
Mile |
13:26 |
13:26 |
32.42% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:52 |
9:52 |
44.16 |
5km |
32:25 |
10:26 |
46.96 |
5M |
53:26 |
10:41 |
46.46 |
10km |
1:07:08 |
10:48 |
46.29 |
10M |
1:50:38 |
11:04 |
46.15 |
Half |
2:26:54 |
11:13 |
45.32 |
20M |
3:49:04 |
11:27 |
45.60 |
Mara |
5:04:09 |
11:37 |
45.40 |
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