Fri 27th Dec 2019 at 1:00pm by MrMo
Run > Reps
-
Time
34:41
-
Miles
4.16
-
Min/mi
8:20
-
Pacing
85%
-
WAVA
54.59
-
Stride(cm)
111
-
Cals
452
-
Cadence
174
-
BPM
165
-
%MHR
85.6
-
B/mi
1377
-
Asc(m)
53
-
Surface
Road
Notes & Comments
6*1/2 mile with 2 mins recovery.
My pace judgement was shocking, but it felt good to be putting some effort in.
Ended up with:
3:55
3:52
3:50 - so far so good, if a tad slow
3:40 - probably just where the pace should be
3:52
3:30 - not sure what happened here
Will try and do this more often.
Split Summary
===
1) 0.5m - 3:55(7:50/m) 153/165bpm 46cal
2) 0.19m - 2:00(10:19/m) 154/166bpm 23cal
3) 0.5m - 3:52(7:45/m) 165/172bpm 50cal
4) 0.19m - 2:00(10:21/m) 160/172bpm 24cal
5) 0.5m - 3:50(7:41/m) 168/172bpm 51cal
6) 0.19m - 2:00(10:40/m) 162/171bpm 25cal
7) 0.5m - 3:40(7:20/m) 171/176bpm 51cal
8) 0.19m - 2:00(10:34/m) 163/175bpm 24cal
9) 0.5m - 3:52(7:45/m) 172/177bpm 55cal
10) 0.18m - 2:00(11:04/m) 166/176bpm 24cal
11) 0.5m - 3:30(7:00/m) 174/178bpm 50cal
12) 0.2m - 2:00(9:50/m) 164/175bpm 25cal
3:55 2:00 3:52 2:00 3:50 2:00 3:40 2:00 3:52 2:00 3:30 2:00
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
59 |
59 |
7:51 |
137 119-152 |
1076 |
175 132-184 |
2/2 |
0.25 |
2:00 |
1:01 |
8:06 |
155 152-157 |
1256 |
175 172-178 |
0/1 |
0.38 |
2:58 |
58 |
7:47 |
158 156-161 |
1231 |
176 174-178 |
1/1 |
0.50 |
3:55 |
57 |
7:35 |
162 160-165 |
1229 |
177 176-178 |
1/1 |
0.63 |
5:13 |
1:18 |
10:23 |
155 149-164 |
1610 |
168 160-170 |
0/1 |
0.75 |
6:20 |
1:07 |
8:59 |
152 147-157 |
1364 |
174 168-180 |
2/2 |
0.88 |
7:19 |
59 |
7:51 |
162 158-166 |
1273 |
177 174-180 |
1/0 |
1.00 |
8:18 |
58 |
7:48 |
166 164-167 |
1294 |
177 176-180 |
1/1 |
1.13 |
9:16 |
58 |
7:46 |
169 166-171 |
1312 |
176 174-178 |
0/0 |
1.25 |
10:23 |
1:07 |
8:54 |
169 162-172 |
1504 |
172 160-178 |
0/0 |
1.38 |
11:40 |
1:17 |
10:18 |
157 154-160 |
1617 |
170 164-174 |
1/1 |
1.50 |
12:39 |
59 |
7:52 |
161 156-165 |
1267 |
176 172-178 |
1/1 |
1.63 |
13:37 |
58 |
7:47 |
168 166-170 |
1307 |
177 176-178 |
2/3 |
1.75 |
14:35 |
58 |
7:46 |
170 168-171 |
1320 |
177 176-178 |
2/1 |
1.88 |
15:32 |
57 |
7:35 |
171 170-172 |
1295 |
177 176-178 |
1/2 |
2.00 |
16:47 |
1:15 |
10:02 |
165 160-170 |
1654 |
168 158-178 |
2/2 |
2.13 |
17:57 |
1:10 |
9:20 |
159 156-165 |
1485 |
173 164-186 |
3/1 |
2.25 |
18:56 |
59 |
7:51 |
169 165-173 |
1326 |
178 176-180 |
2/1 |
2.38 |
19:51 |
55 |
7:17 |
173 172-174 |
1259 |
177 176-178 |
1/2 |
2.50 |
20:42 |
51 |
6:47 |
175 173-176 |
1188 |
177 176-178 |
2/2 |
2.63 |
21:53 |
1:11 |
9:26 |
171 165-175 |
1614 |
172 162-182 |
1/2 |
2.75 |
23:10 |
1:18 |
10:21 |
159 156-164 |
1646 |
171 166-174 |
1/1 |
2.88 |
24:09 |
59 |
7:49 |
166 159-170 |
1299 |
178 176-180 |
1/2 |
3.00 |
25:08 |
59 |
7:52 |
171 170-173 |
1344 |
177 176-180 |
1/2 |
3.13 |
26:06 |
58 |
7:47 |
175 173-176 |
1361 |
177 176-178 |
1/1 |
3.25 |
27:03 |
57 |
7:37 |
175 173-176 |
1333 |
178 176-180 |
3/1 |
3.38 |
28:20 |
1:16 |
10:12 |
170 162-176 |
1734 |
168 160-180 |
5/1 |
3.50 |
29:33 |
1:13 |
9:45 |
163 159-168 |
1590 |
173 168-178 |
2/2 |
3.63 |
30:25 |
52 |
6:56 |
173 170-177 |
1199 |
181 178-182 |
3/4 |
3.75 |
31:15 |
50 |
6:39 |
177 175-178 |
1177 |
177 174-180 |
1/1 |
3.88 |
32:10 |
56 |
7:25 |
176 175-177 |
1306 |
176 174-178 |
1/1 |
4.00 |
33:15 |
1:04 |
8:33 |
173 166-178 |
1479 |
172 162-182 |
2/3 |
4.13 |
34:25 |
1:11 |
9:27 |
161 158-165 |
1522 |
168 164-174 |
2/1 |
4.16 |
35:01 |
36 |
15:30 |
157 155-158 |
2433 |
140 98-168 |
0/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
99.3 |
174 |
4.2 |
34:47 |
8:22 |
Walk |
0.7 |
106 |
0 |
14 |
34:22 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:38 |
6:36 |
48.68% |
More |
800m |
3:29 |
7:00 |
53.27% |
More |
1km |
4:43 |
7:36 |
51.32% |
More |
Mile |
7:56 |
7:56 |
52.09% |
More |
5k |
25:39 |
8:15 |
54.78% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:26 |
7:26 |
55.58 |
5km |
25:18 |
8:09 |
55.53 |
5M |
42:18 |
8:28 |
54.00 |
10km |
53:30 |
8:37 |
53.28 |
10M |
1:29:26 |
8:57 |
52.64 |
Half |
1:59:43 |
9:08 |
51.61 |
20M |
3:09:04 |
9:27 |
51.78 |
Mara |
4:13:05 |
9:40 |
51.59 |
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