Mon 10th Jun 2019 at 5:00am by Rrunner

Run > Intervals
  • Amazing
  • cold
  • Time
    21:02
  • Miles
    3.11
  • Min/mi
    6:46
  • Pacing
    78%
  • WAVA
    64.34
  • Stride(cm)
    143
  • Cals
    282
  • Cadence
    166
  • BPM
    152
  • %MHR
    82.2
  • B/mi
    1028
  • Asc(m)
    26
  • Surface
    Road

Notes & Comments

3x1k @ target mile pace (3:25m/km).

Didn't make it, even on the first rep. Not disappointed with this as it shows my target for the mile next week was a bit ambitious. Revise the target and work with it - it isn't a key race.

Split Summary
===
1) 1km - 3:26(3:26/km) 155/165bpm 47cal 17.44/19.58kmph
2) 1km - 5:10(5:10/km) 149/163bpm 69cal 11.6/17kmph
3) 1km - 3:32(3:32/km) 149/152bpm 47cal 16.98/17.57kmph
4) 1km - 5:17(5:17/km) 148/164bpm 69cal 11.34/16.86kmph
5) 1km - 3:34(3:34/km) 158/165bpm 50cal 16.84/17.03kmph
3:26 5:10 3:32 5:17 3:34

Pace

32% 6% 2% 4% 56%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 20 20 5:19 137 131-144 728 185 180-200 0/1
0.13 39 19 5:09 150 147-155 772 179 176-180 0/1
0.19 59 20 5:22 158 156-162 847 178 176-180 0/0
0.25 1:20 21 5:34 158 155-161 879 176 174-180 0/0
0.31 1:42 22 5:51 159 156-160 929 175 174-176 2/0
0.38 2:04 22 5:48 154 154-155 894 173 170-174 0/1
0.44 2:25 21 5:33 157 156-158 872 171 170-172 0/1
0.50 2:46 21 5:42 162 160-164 924 172 172-172 0/1
0.56 3:07 21 5:36 159 158-160 892 171 170-172 1/0
0.63 3:29 21 5:44 160 159-163 917 170 168-172 1/0
0.69 4:06 38 10:02 159 154-163 1596 152 112-170 0/0
0.75 4:38 32 8:30 153 152-154 1299 158 156-160 0/1
0.81 5:09 30 8:08 148 144-152 1203 158 156-160 0/1
0.88 5:39 31 8:11 147 143-151 1204 159 158-160 0/0
0.94 6:12 32 8:36 143 142-144 1231 159 158-160 0/0
1.00 6:44 32 8:33 146 143-147 1249 159 158-160 1/0
1.06 7:14 30 8:07 145 144-146 1177 159 158-160 0/1
1.13 7:45 31 8:18 146 145-148 1212 159 158-160 0/1
1.19 8:16 31 8:13 148 147-150 1215 160 160-160 0/0
1.25 8:40 24 6:25 149 149-150 955 166 160-170 1/0
1.31 9:01 21 5:38 150 148-152 845 174 172-176 1/0
1.38 9:22 20 5:27 150 149-152 817 175 174-176 0/0
1.44 9:43 21 5:44 150 149-151 860 170 168-172 0/1
1.50 10:04 21 5:28 149 148-149 815 169 168-170 0/0
1.56 10:25 22 5:45 148 148-149 850 169 168-170 0/0
1.63 10:47 22 5:54 150 149-150 885 170 168-170 0/0
1.69 11:09 22 5:45 149 148-151 858 169 166-172 1/0
1.75 11:30 21 5:43 150 149-151 857 165 164-166 0/1
1.81 11:52 22 5:47 149 146-150 861 166 164-168 0/1
1.88 12:14 22 5:57 149 146-150 886 170 168-174 0/1
1.94 12:59 45 11:53 154 152-158 1830 133 116-156 2/0
2.00 13:30 31 8:23 152 149-155 1273 157 156-158 1/0
2.06 14:02 32 8:31 147 144-150 1251 158 158-158 0/0
2.13 14:34 32 8:33 147 146-149 1257 158 158-158 0/1
2.19 15:04 30 7:52 151 142-164 1188 159 158-160 0/0
2.25 15:35 31 8:13 145 144-149 1191 159 158-160 0/0
2.31 16:05 31 8:14 144 143-147 1186 160 158-160 1/0
2.38 16:37 32 8:33 147 145-148 1257 161 158-162 1/1
2.44 17:07 30 7:56 148 145-151 1174 160 158-162 0/1
2.50 17:32 25 6:35 150 145-153 986 164 160-172 0/1
2.56 17:53 21 5:33 157 153-159 872 175 174-176 0/1
2.63 18:15 22 5:51 155 154-156 906 170 168-172 2/0
2.69 18:36 22 5:47 153 152-153 884 173 172-174 1/0
2.75 18:58 22 5:50 162 156-165 944 170 168-172 0/1
2.81 19:20 22 5:51 160 159-160 936 168 166-170 0/1
2.88 19:41 21 5:39 159 158-160 897 166 164-168 0/0
2.94 20:03 22 5:55 158 156-161 936 166 164-168 0/0
3.00 20:25 21 5:44 157 156-158 900 170 168-172 1/0
3.06 20:47 22 5:50 159 158-160 928 169 166-170 1/1
3.11 21:03 16 5:32 161 158-164 891 171 170-174 0/1

Heart

152/165max
  • Show Beats/Mile

Elevation

Asc 26m, Range 4m, Flat prediction 21:02
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

166 (200 max) Stride Length: 143cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 97.2 167 3.1 20:28 6:39
Walk 2.8 115 0 35 16:36

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:19 5:20 58.14% More
800m 2:45 5:31 64.60% More
1km 3:26 5:32 67.41% More
Mile 6:36 6:36 60.39% More
5k 21:01 6:46 64.41% More

Predictions

Dist Time Per Mile WAVA
1M 6:13 6:13 64.04
5km 21:01 6:46 64.39
5M 35:01 7:00 62.73
10km 44:13 7:07 61.96
10M 1:13:41 7:22 61.38
Half 1:38:28 7:31 60.26
20M 2:35:04 7:45 60.63
Mara 3:27:13 7:55 60.50

Bespoke Fields

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Volume (kg)
TE
RPE 8
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