Thu 1st Aug 2019 at 6:00pm by StewartC

Run > Intervals

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Time
14:30
Miles
1.96
Min/mi
7:24
Pacing
0%
WAVA
60.94
Stride(cm)
119
Cals
185
Cadence
183
BPM
145
%MHR
76.3
B/mi
1072
Asc(m)
13
Surface
Road

Notes & Comments

3 x (5 x 200m)

Manged too last rep of second set felt the Achilles getting sore canned the session
Will not run for a few days but will take more time off if required, bike and run should be ok, didn't feel any niggle on bike home.

Split Summary
===
1) 1m - 8:27(8:27/m) 138/162bpm 103cal 7.1/10.18mph
2) 0.96m - 6:03(6:18/m) 156/172bpm 82cal 9.52/9.96mph

8:27 6:03

Pin Map

0mi in 0

Pace

37%

19%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	39	39	10:30	109 89-125	1145	173 166-178	0/1
0.13	1:17	37	9:58	130 127-133	1296	176 174-178	0/1
0.19	1:52	35	9:22	135 134-136	1264	175 174-178	1/0
0.25	2:27	35	9:24	139 137-140	1306	175 174-176	0/1
0.31	3:04	37	9:45	140 139-140	1364	175 174-176	1/0
0.38	3:40	37	9:47	139 137-140	1361	176 174-180	1/0
0.44	4:17	37	9:45	141 139-143	1375	177 174-178	0/0
0.50	4:53	36	9:32	143 142-144	1363	176 172-178	1/0
0.56	5:29	37	9:47	144 142-147	1410	177 174-180	1/0
0.63	15:57	10:27 +9:58	2:47:15	142 131-146	23750	173 164-182	0/0
0.69	16:54	57 +23	15:16	141 134-146	2153	189 158-202	0/1
0.75	17:43	49 +25	13:05	144 137-150	1885	185 142-202	1/0
0.81	22:03	4:20 +3:54	1:09:15	133 103-153	9210	186 162-210	0/0
0.88	22:23	20	5:26	136 104-156	738	200 196-224	0/1
0.94	23:34	1:11 +50	18:52	154 139-162	2906	189 162-204	0/0
1.00	23:57	23	6:08	156 149-161	956	197 196-198	0/0
1.06	25:16	1:19 +57	21:11	158 140-168	3346	184 144-196	1/0
1.13	25:39	23	6:08	153 146-160	939	197 192-200	0/1
1.19	26:55	1:16 +57	20:12	155 139-166	3131	192 178-202	0/0
1.25	27:20	25	6:47	156 150-161	1059	196 194-198	0/0
1.31	28:52	1:32 +1:07	24:33	155 131-167	3805	180 140-198	1/0
1.38	29:15	22	5:57	148 137-159	880	204 200-206	0/1
1.44	31:27	2:12 +1:57	35:18	146 123-167	5154	181 144-198	0/0
1.50	31:58	31	8:12	145 134-157	1189	195 188-198	0/0
1.56	33:24	1:27 +1:02	23:06	157 137-166	3627	188 172-196	1/0
1.63	33:48	24	6:19	153 144-161	966	202 200-208	0/1
1.69	35:03	1:15 +56	20:04	157 139-168	3149	187 168-200	0/0
1.75	35:32	29	7:38	155 148-162	1183	194 194-196	0/0
1.81	36:47	1:15 +55	19:53	163 147-171	3242	188 168-196	1/0
1.88	37:14	28	7:26	158 152-164	1175	195 194-198	0/1
1.94	38:45	1:30 +1:07	24:01	161 140-172	3866	189 168-198	0/0
1.96	38:55	10	8:15	148 147-149	1221	177 160-194	0/0

Heart

145/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 13m, Range 4m, Flat prediction 14:30

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

183 (224 max) Stride Length: 119cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	39.4	187	2	15:19	7:51
Walk	60.6	126	0	23:36	45:25:26

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:34	6:18	51.97%	More
800m	3:08	6:18	60.79%	More
1km	3:55	6:18	63.41%	More
Mile	8:27	8:27	49.99%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:09	7:09	59.11
5km	23:33	7:35	61.06
5M	38:50	7:46	60.26
10km	48:49	7:51	59.85
10M	1:20:32	8:03	59.95
Half	1:46:59	8:10	59.24
20M	2:46:58	8:21	60.14
Mara	3:41:50	8:28	60.36

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