Tue 12th Nov 2019 at 7:00pm by Alun

Run > Intervals

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Time
20:40
Miles
3.22
Min/mi
6:25
Pacing
81%
WAVA
75.13
Stride(cm)
145
Cals
388
Cadence
173
BPM
171
%MHR
98.3
B/mi
1098
Asc(m)
35
Surface
Track

Notes & Comments

10 x 400m with 100m jogged recoveries, each interval was approximately 80-85 seconds.

Split Summary
===
1) 0.25m - 1:23(5:33/m) 131/158bpm 17cal
2) 0.08m - 47(9:47/m) 154/158bpm 12cal
3) 0.25m - 1:25(5:42/m) 155/168bpm 24cal
4) 0.07m - 38(8:40/m) 169/177bpm 12cal
5) 0.25m - 1:23(5:35/m) 170/184bpm 27cal
6) 0.07m - 38(8:53/m) 176/184bpm 12cal
7) 0.25m - 1:21(5:27/m) 177/185bpm 27cal
8) 0.07m - 42(9:24/m) 178/182bpm 13cal
9) 0.25m - 1:22(5:31/m) 181/185bpm 28cal
10) 0.07m - 41(9:13/m) 182/186bpm 13cal
11) 0.25m - 1:22(5:28/m) 175/183bpm 27cal
12) 0.08m - 42(9:10/m) 181/189bpm 13cal
13) 0.25m - 1:24(5:39/m) 181/193bpm 28cal
14) 0.07m - 40(9:40/m) 177/187bpm 13cal
15) 0.25m - 1:23(5:35/m) 180/189bpm 28cal
16) 0.07m - 39(9:17/m) 180/185bpm 12cal
17) 0.25m - 1:23(5:34/m) 180/184bpm 28cal
18) 0.08m - 42(9:15/m) 182/186bpm 13cal
19) 0.25m - 1:25(5:42/m) 176/187bpm 28cal
20) 0.07m - 40(9:06/m) 179/186bpm 13cal

1:23 47 1:25 38 1:23 38 1:21 42 1:22 41 1:22 42 1:24 40 1:23 39 1:23 42 1:25 40

Pin Map

0mi in 0

Pace

15%

23%

46%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	21	21	5:33	92 87-101	510	192 188-194	1/0
0.13	40	19	5:11	127 102-146	658	188 182-190	1/1
0.19	1:01	21	5:38	152 149-155	857	180 178-182	1/1
0.25	1:23	22	5:47	156 154-158	901	179 178-180	1/1
0.31	1:59	36	9:41	154 151-157	1492	149 144-176	1/1
0.38	2:25	25	6:48	148 144-153	1006	164 146-180	1/1
0.44	2:47	22	5:58	150 146-154	896	178 178-180	0/1
0.50	3:09	21	5:41	155 152-159	881	178 178-180	1/1
0.56	3:30	21	5:39	167 165-168	942	181 180-182	0/1
0.63	3:59	29	7:50	168 167-172	1316	168 148-182	0/1
0.69	4:25	26	6:53	175 157-184	1203	164 148-182	0/0
0.75	4:46	21	5:31	170 165-173	937	182 180-182	1/0
0.81	5:07	21	5:35	167 163-172	933	181 178-184	0/1
0.88	5:28	21	5:42	166 161-174	945	179 178-182	1/0
0.94	5:56	28	7:35	173 168-181	1312	162 146-180	0/0
1.00	6:23	27	7:14	183 180-185	1324	157 148-184	1/1
1.06	6:43	20	5:19	174 172-178	924	182 182-184	0/1
1.13	7:03	20	5:21	173 168-176	927	180 178-182	1/1
1.19	7:24	21	5:36	181 178-183	1013	181 180-184	0/0
1.25	7:51	26	6:58	179 177-181	1246	174 146-180	1/1
1.31	8:23	32	8:38	181 175-185	1562	154 144-174	1/1
1.38	8:44	21	5:41	180 178-185	1024	179 178-182	1/1
1.44	9:05	21	5:35	185 184-185	1034	179 178-182	1/0
1.50	9:26	21	5:32	180 172-184	995	179 178-182	1/1
1.56	9:48	22	5:50	180 171-186	1049	179 156-182	1/1
1.63	10:22	35	9:15	179 175-184	1657	146 142-150	1/0
1.69	10:44	21	5:40	167 160-174	945	180 178-182	0/0
1.75	11:04	20	5:20	173 170-176	922	179 178-180	1/1
1.81	11:24	20	5:25	180 177-183	974	180 178-182	1/1
1.88	11:46	22	5:45	182 180-188	1047	177 176-180	1/0
1.94	12:22	36	9:43	182 175-189	1768	153 142-174	0/1
2.00	12:44	22	5:56	176 174-178	1046	174 148-180	1/1
2.06	13:05	21	5:30	174 170-179	958	179 178-180	1/1
2.13	13:26	21	5:40	186 176-193	1054	179 178-180	1/1
2.19	13:47	21	5:38	189 181-192	1066	178 176-180	1/1
2.25	14:23	35	9:26	178 172-186	1678	149 140-178	1/1
2.31	14:46	23	6:16	171 169-174	1070	170 148-182	1/1
2.38	15:07	21	5:31	177 174-180	978	181 178-184	1/1
2.44	15:27	21	5:28	184 179-188	1007	182 178-184	1/1
2.50	15:49	21	5:41	187 182-189	1064	180 178-182	0/1
2.56	16:22	33	8:52	181 176-183	1606	159 142-178	1/1
2.63	16:46	24	6:26	175 172-178	1125	171 146-180	1/0
2.69	17:07	21	5:32	181 178-183	1001	180 178-184	1/1
2.75	17:28	21	5:40	182 181-182	1031	177 176-180	0/1
2.81	17:49	21	5:30	182 181-183	1001	178 176-180	1/1
2.88	18:21	32	8:30	183 180-186	1556	153 140-178	0/0
2.94	18:45	25	6:37	177 175-179	1172	166 148-186	1/0
3.00	19:07	22	5:45	170 161-178	977	181 178-186	0/0
3.06	19:28	22	5:45	173 167-179	995	176 174-178	1/0
3.13	19:51	23	6:02	179 178-185	1079	173 172-176	0/1
3.19	20:21	30	7:55	182 176-187	1440	156 142-172	1/1
3.22	20:40	19	9:22	176 175-178	1649	147 142-150	0/0

Heart

171/193max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 35m, Range 1m, Flat prediction 20:40

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

173 (194 max) Stride Length: 145cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	69.1	179	2.6	14:17	5:36
Walk	30.8	147	0.7	6:22	9:31
Still	0.1	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:20	5:21	63.39%	More
800m	2:58	5:57	67.11%	More
1km	3:49	6:08	67.88%	More
Mile	6:16	6:16	70.15%	More
5k	19:42	6:20	76.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:56	5:56	74.09
5km	19:54	6:24	75.21
5M	33:04	6:37	73.78
10km	41:42	6:43	73.10
10M	1:09:19	6:56	72.73
Half	1:32:29	7:04	71.59
20M	2:25:18	7:16	72.21
Mara	3:13:52	7:24	72.16

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