Fri 20th Sep 2019 at 4:00pm by SimonF

Run > Intervals

Amazing
warm

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Time
56:34
Miles
6.41
Min/mi
8:49
Pacing
79%
WAVA
55.72
Cals
466
BPM
140
%MHR
77.6
B/mi
1232
Surface
Road

Notes & Comments

Gallows Hill intervals - 6 x 3min

Split Summary
===
1) 1m - 9:53(9:53/m) 147/175bpm 30cal 6.07/12.05mph
2) 0.52m - 5:07(9:49/m) 118/124bpm 46cal 6.12/7.07mph
3) 0.45m - 3:01(6:42/m) 148/157bpm 34cal 8.95/10.23mph
4) 0.31m - 3:00(9:49/m) 131/157bpm 29cal 6.11/9.82mph
5) 0.45m - 3:00(6:40/m) 151/158bpm 34cal 9/10.43mph
6) 0.31m - 3:00(9:47/m) 134/159bpm 29cal 6.14/8.46mph
7) 0.46m - 3:00(6:32/m) 153/162bpm 34cal 9.19/10.62mph
8) 0.29m - 3:00(10:21/m) 136/162bpm 29cal 5.79/10.36mph
9) 0.45m - 3:00(6:41/m) 152/163bpm 34cal 8.97/10.39mph
10) 0.28m - 3:00(10:49/m) 136/163bpm 27cal 5.55/9.69mph
11) 0.44m - 3:01(6:54/m) 152/161bpm 34cal 8.69/10.22mph
12) 0.26m - 2:59(11:19/m) 131/161bpm 24cal 5.3/7.27mph
13) 0.43m - 3:00(7:01/m) 150/157bpm 33cal 8.56/10.23mph
14) 0.78m - 8:33(11:01/m) 125/158bpm 49cal 5.45/10.31mph

9:53 5:07 3:01 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:01 2:59 3:00 8:33

Pin Map

0mi in 0

Pace

24%

22%

16%

21%

15%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI
0.06	35	35	9:28	134 63-170	1268
0.13	1:09	34	8:57	170 167-173	1522
0.19	1:43	34	9:02	168 162-173	1518
0.25	2:19	36	9:34	167 166-169	1597
0.31	3:01	43	11:21	167 164-170	1896
0.38	3:31	29	7:51	171 167-175	1342
0.44	3:59	28	7:24	166 162-168	1228
0.50	4:41	42	11:11	156 141-164	1746
0.56	5:32	52	13:50	116 81-147	1604
0.63	6:07	35	9:13	160 145-169	1474
0.69	6:43	36	9:43	165 159-168	1603
0.75	7:21	37	9:58	153 143-160	1525
0.81	8:00	39	10:27	128 117-148	1337
0.88	8:37	37	9:59	130 121-138	1299
0.94	9:15	37	9:57	118 115-121	1174
1.00	9:53	39	10:18	114 113-115	1173
1.06	10:31	38	10:09	115 112-117	1167
1.13	11:07	36	9:29	119 118-120	1128
1.19	11:44	37	9:47	115 112-119	1126
1.25	12:21	37	9:57	117 116-118	1164
1.31	12:56	35	9:25	121 118-123	1139
1.38	13:32	36	9:29	119 118-120	1129
1.44	14:09	37	9:50	119 118-120	1171
1.50	14:47	38	10:08	121 119-122	1226
1.56	15:15	28	7:29	127 122-135	950
1.63	15:39	24	6:25	142 136-146	911
1.69	16:06	28	7:22	147 146-148	1083
1.75	16:30	23	6:14	149 148-150	928
1.81	16:55	26	6:51	152 151-153	1040
1.88	17:19	24	6:25	153 153-154	981
1.94	17:48	28	7:30	155 154-155	1163
2.00	18:18	31	8:14	155 149-157	1275
2.06	18:56	38	10:08	139 131-148	1410
2.13	19:34	38	10:00	127 124-130	1271
2.19	20:09	35	9:15	125 124-126	1157
2.25	20:45	36	9:40	122 121-124	1180
2.31	21:14	29	7:44	127 121-135	982
2.38	21:40	26	6:58	144 138-149	1003
2.44	22:03	23	6:03	151 149-153	914
2.50	22:27	25	6:34	155 154-156	1018
2.56	22:56	28	7:35	154 153-155	1167
2.63	23:19	24	6:18	156 154-157	982
2.69	23:44	25	6:39	157 156-157	1043
2.75	24:14	30	7:59	157 154-159	1253
2.81	24:52	38	10:01	146 140-153	1461
2.88	25:29	38	10:00	134 127-139	1341
2.94	26:05	36	9:30	125 124-127	1186
3.00	26:42	37	9:53	123 122-124	1215
3.06	27:10	29	7:36	129 125-135	980
3.13	27:35	24	6:25	143 136-148	917
3.19	27:59	24	6:29	153 150-154	993
3.25	28:27	29	7:36	155 154-156	1179
3.31	28:51	24	6:17	158 156-159	993
3.38	29:15	24	6:20	159 159-160	1006
3.44	29:42	27	7:10	158 157-159	1133
3.50	30:05	24	6:20	161 160-162	1021
3.56	30:46	41	10:56	152 143-162	1661
3.63	31:24	37	9:56	136 130-141	1351
3.69	32:05	41	11:03	129 127-130	1425
3.75	32:43	38	10:02	124 121-126	1244
3.81	33:13	30	8:06	127 120-134	1029
3.88	33:40	27	7:05	142 137-147	1006
3.94	34:03	23	6:13	151 147-154	939
4.00	34:29	26	6:51	155 154-157	1062
4.06	34:53	25	6:35	157 156-157	1034
4.13	35:21	28	7:23	159 158-160	1175
4.19	35:44	23	6:00	161 160-162	967
4.25	36:11	27	7:16	162 161-163	1178
4.31	36:54	43	11:30	151 141-160	1737
4.38	37:33	39	10:19	135 128-141	1394
4.44	38:14	42	11:08	125 123-126	1392
4.50	38:55	40	10:46	122 121-123	1314
4.56	39:23	28	7:36	131 122-144	995
4.62	39:48	24	6:29	148 145-151	960
4.69	40:15	27	7:12	152 151-153	1096
4.75	40:42	27	7:15	154 153-154	1117
4.81	41:06	24	6:28	157 155-158	1015
4.87	41:32	26	6:51	159 158-159	1090
4.94	41:58	26	6:57	160 159-161	1112
5.00	42:41	43	11:27	153 142-161	1753
5.06	43:22	41	10:58	131 124-139	1437
5.12	44:03	41	11:00	123 121-125	1354
5.19	44:46	43	11:30	120 120-121	1380
5.25	45:17	30	8:06	127 121-137	1029
5.31	45:42	25	6:43	143 138-147	961
5.38	46:10	28	7:28	152 149-154	1135
5.44	46:35	25	6:37	155 154-156	1025
5.50	47:01	26	7:00	156 155-157	1093
5.56	47:30	29	7:40	155 155-155	1189
5.63	47:55	25	6:48	156 155-157	1060
5.69	48:37	42	11:06	151 141-158	1676
5.75	49:18	41	11:02	133 127-139	1468
5.81	50:00	42	11:15	124 123-125	1394
5.88	50:45	44	11:46	120 119-123	1411
5.94	51:25	40	10:43	119 118-120	1275
6.00	52:06	42	11:08	120 119-121	1337
6.06	52:48	42	11:04	121 120-122	1340
6.13	53:32	44	11:41	126 121-131	1473
6.19	54:11	39	10:26	125 120-130	1303
6.25	54:47	36	9:43	122 120-123	1186
6.31	55:26	39	10:21	124 123-125	1283
6.38	56:08	41	11:02	123 120-125	1357
6.41	56:34	26	11:32	122 120-124	1408

Heart

140/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:35	6:23	53.03%	More
800m	3:22	6:45	59.17%	More
1km	4:33	7:19	56.93%	More
Mile	7:34	7:34	58.10%	More
5k	24:49	7:59	60.29%	More
5 miles	41:46	8:21	58.40%	More
10k	54:26	8:46	56.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:04	8:04	54.50
5km	26:29	8:31	56.51
5M	43:36	8:43	55.96
10km	54:45	8:49	55.67
10M	1:30:09	9:01	55.92
Half	1:59:39	9:08	55.34
20M	3:06:26	9:19	56.28
Mara	4:07:25	9:27	56.54

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