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Running > Intervals

29th May 2019 at 7pm by slowblonde

  • 22:08
    Time
  • 2.16
    Miles
  • 10:15
    Min/mi
  • 208
    Cals
  • 89
    Cadence
  • 147
    bpm
  • road
    Surface

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
10:11 10:14 1:43

Pace

6% 20% 26% 20% 28%

Splits

# Time Split Miles Mins/mi HR bpm Beats/mi Cadence rpm
1 31 31 0.06 8:22 121 71-162 1013 90 59-103
2 1:16 45 0.13 11:54 143 134-154 1701 85 84-86
3 1:51 35 0.19 9:22 145 138-151 1359 92 84-99
4 2:25 33 0.25 8:54 148 146-151 1318 94 84-101
5 3:07 42 0.31 11:13 153 151-157 1715 85 83-87
6 3:42 35 0.38 9:28 154 144-170 1458 91 84-100
7 4:20 38 0.44 10:10 161 155-170 1636 87 84-96
8 5:02 42 0.50 11:10 156 152-159 1741 87 84-97
9 5:35 33 +3:27 0.56 8:46 127 100-152 1114 86 59-95
10 6:12 37 0.63 9:56 127 104-146 1261 95 85-100
11 6:50 38 0.69 10:10 144 138-151 1464 87 85-98
12 7:32 42 0.75 11:15 151 145-155 1700 88 84-101
13 8:04 31 0.81 8:17 146 145-149 1210 92 85-100
14 8:47 44 0.88 11:38 153 149-158 1780 87 85-97
15 9:32 45 0.94 12:03 151 146-157 1819 88 85-98
16 10:11 39 1.00 10:18 151 145-158 1554 93 85-100
17 10:52 41 1.06 11:01 156 152-160 1717 86 85-87
18 11:22 29 +3:28 1.13 7:50 121 105-155 948 90 59-101
19 12:10 48 1.19 12:54 143 114-156 1845 86 85-90
20 12:40 30 1.25 7:55 151 148-154 1196 90 85-94
21 13:20 40 1.31 10:44 154 149-160 1654 88 85-99
22 14:01 41 1.38 11:00 155 149-160 1706 89 85-100
23 14:39 38 1.44 10:04 153 150-156 1539 91 86-100
24 15:19 40 1.50 10:43 151 147-154 1618 88 86-97
25 16:02 43 1.56 11:26 154 150-156 1762 89 86-97
26 16:36 34 +3:13 1.63 9:07 143 110-161 1304 87 59-96
27 17:06 30 1.69 8:02 140 107-167 1124 94 86-101
28 17:53 47 1.75 12:24 155 150-164 1923 87 85-90
29 18:24 31 1.81 8:19 161 157-165 1340 94 87-100
30 19:02 38 1.88 10:02 160 155-165 1606 90 86-100
31 19:46 44 1.94 11:40 159 156-161 1854 86 85-90
32 20:25 39 2.00 10:28 159 157-162 1664 92 86-100
33 21:01 37 2.06 9:48 157 154-160 1539 92 85-100
34 21:49 48 2.13 12:40 165 163-167 2091 89 86-100
35 22:08 19 2.17 7:38 172 167-177 1313 93 86-97

Heart

19% 70% 12%
147bpm (177 max)
Heart Rate Chart
  • BPM
  • WHR
  • MHR

Cadence

89 (103 max)
Cadence Chart
Cadence Bands

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 38.67% More
Mile 13:26 13:26 33.29% More

Predictions

Best WAVA 47.30%
Dist Time Per Mile WAVA
1M 9:47 9:47 45.72
5km 32:32 10:28 47.30
5M 53:53 10:47 46.75
10km 1:07:50 10:55 46.50
10M 1:52:20 11:14 45.99
Half 2:29:34 11:25 45.42
20M 3:54:13 11:43 45.63
Mara 5:11:50 11:54 46.22

Kit

Swim Bike Run Cross
Hoka Gaviota (Navy) 0 0 375 0

Borg Rating of Perceived Exertion

                   
                   
                   
                   
                   
1 2 3 4 5 6 7 8 9 10

Wind Rose

0.04
1.9%
13:12
NW
0.53
24.2%
9:07
N
0.55
25.1%
10:23
NE
0.03
1.6%
14:22
W
0
0.1%
6:32
E
0.53
24%
22:30
SW
0.51
23.1%
17:21
S
0
0%
0
SE

Close