Thu 2nd Jan 2020 at 10:00am by martin K
Run > Intervals
-
Time
44:07
-
Miles
4.10
-
Min/mi
10:46
-
Pacing
6%
-
WAVA
47.12
-
Cals
427
-
BPM
130
-
%MHR
74.3
-
B/mi
1399
-
Surface
Road
Notes & Comments
Split Summary
TC 400m x 4 Reps
===
1) 1m - 10:39(10:39/m) 118/133bpm 94cal 5.63/7.13mph
2) 0.46m - 4:49(10:34/m) 127/130bpm 49cal 5.68/6.27mph
3) 0.15m - 3:15(21:00/m) 98/126bpm 13cal 2.86/5.82mph
4) 0.49m - 4:24(9:04/m) 132/154bpm 43cal 6.61/8.17mph
5) 0.23m - 1:41(7:27/m) 160/163bpm 22cal 8.06/8.56mph
6) 0.07m - 1:21(18:16/m) 136/163bpm 14cal 3.28/7.97mph
7) 0.23m - 1:38(7:12/m) 152/162bpm 21cal 8.33/9.46mph
8) 0.07m - 1:19(19:10/m) 135/162bpm 14cal 3.13/7.76mph
9) 0.24m - 1:40(7:03/m) 155/166bpm 21cal 8.5/9.62mph
10) 0.05m - 1:14(23:17/m) 139/165bpm 13cal 2.58/8.92mph
11) 0.24m - 1:41(7:05/m) 151/164bpm 20cal 8.47/9.78mph
12) 0.04m - 55(25:33/m) 145/164bpm 11cal 2.35/7.56mph
13) 0.26m - 2:48(10:40/m) 137/145bpm 30cal 5.63/6.47mph
14) 0.05m - 1:04(21:42/m) 127/143bpm 8cal 2.76/4.9mph
15) 0.54m - 5:38(10:30/m) 134/150bpm 54cal 5.72/7.61mph
10:39 4:49 3:15 4:24 1:41 1:21 1:38 1:19 1:40 1:14 1:41 55 2:48 1:04 5:38
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
| 0.06 |
36 |
36 |
9:38 |
90 74-105 |
866 |
| 0.13 |
1:13 |
37 |
9:55 |
109 106-112 |
1082 |
| 0.19 |
1:53 |
40 |
10:33 |
105 103-106 |
1108 |
| 0.25 |
2:31 |
38 |
10:07 |
103 100-107 |
1042 |
| 0.31 |
3:16 |
45 |
12:08 |
114 108-118 |
1383 |
| 0.38 |
4:01 |
44 |
11:49 |
123 120-129 |
1454 |
| 0.44 |
4:44 |
43 |
11:34 |
130 129-131 |
1503 |
| 0.50 |
7:18 |
2:34 +1:58
|
41:09 |
108 82-132 |
4443 |
| 0.56 |
8:00 |
42 |
11:09 |
115 99-129 |
1283 |
| 0.63 |
8:38 |
38 |
10:06 |
130 130-131 |
1314 |
| 0.69 |
9:20 |
42 |
11:07 |
128 124-133 |
1423 |
| 0.75 |
10:00 |
40 |
10:40 |
124 124-125 |
1323 |
| 0.81 |
10:41 |
42 |
11:08 |
122 121-123 |
1359 |
| 0.88 |
11:20 |
39 |
10:21 |
124 122-125 |
1283 |
| 0.94 |
12:00 |
40 |
10:34 |
124 123-125 |
1309 |
| 1.00 |
12:38 |
38 |
10:05 |
126 125-126 |
1270 |
| 1.06 |
13:16 |
39 |
10:20 |
126 125-127 |
1302 |
| 1.13 |
13:56 |
39 |
10:28 |
128 127-129 |
1339 |
| 1.19 |
14:34 |
38 |
10:15 |
127 126-129 |
1301 |
| 1.25 |
15:15 |
40 |
10:48 |
127 126-128 |
1371 |
| 1.31 |
15:54 |
39 |
10:29 |
127 125-128 |
1332 |
| 1.38 |
16:33 |
40 |
10:34 |
128 127-129 |
1352 |
| 1.44 |
17:13 |
40 |
10:34 |
130 129-130 |
1374 |
| 1.50 |
18:32 |
1:19 |
21:02 |
110 98-129 |
2313 |
| 1.56 |
19:55 |
1:23 |
22:06 |
94 91-97 |
2078 |
| 1.63 |
20:49 |
54 |
14:28 |
97 89-108 |
1404 |
| 1.69 |
21:40 |
51 |
13:31 |
115 111-119 |
1555 |
| 1.75 |
22:15 |
35 |
9:23 |
116 112-120 |
1088 |
| 1.81 |
22:48 |
33 |
8:56 |
127 121-132 |
1134 |
| 1.88 |
23:21 |
33 |
8:41 |
139 132-144 |
1207 |
| 1.94 |
23:53 |
32 |
8:35 |
145 144-146 |
1245 |
| 2.00 |
24:23 |
29 |
7:49 |
148 147-149 |
1156 |
| 2.06 |
24:51 |
28 |
7:35 |
151 149-153 |
1146 |
| 2.13 |
25:18 |
27 |
7:11 |
155 153-157 |
1112 |
| 2.19 |
25:46 |
28 |
7:22 |
158 157-159 |
1164 |
| 2.25 |
26:13 |
28 |
7:21 |
161 160-162 |
1184 |
| 2.31 |
26:42 |
29 |
7:39 |
162 162-162 |
1238 |
| 2.38 |
27:59 |
1:17 |
20:29 |
140 116-163 |
2869 |
| 2.44 |
28:23 |
25 |
6:38 |
135 124-146 |
895 |
| 2.50 |
28:50 |
26 |
7:00 |
151 147-154 |
1057 |
| 2.56 |
29:18 |
28 |
7:36 |
157 155-159 |
1192 |
| 2.63 |
29:47 |
29 |
7:43 |
161 159-162 |
1243 |
| 2.69 |
31:01 |
1:14 |
19:36 |
133 116-159 |
2608 |
| 2.75 |
31:27 |
26 |
6:59 |
139 128-150 |
971 |
| 2.81 |
31:54 |
27 |
7:13 |
155 153-159 |
1118 |
| 2.88 |
32:22 |
28 |
7:24 |
162 159-164 |
1198 |
| 2.94 |
33:01 |
40 |
10:37 |
162 155-165 |
1720 |
| 3.00 |
34:03 |
1:01 |
16:18 |
130 118-153 |
2120 |
| 3.06 |
34:30 |
27 |
7:12 |
141 132-149 |
1016 |
| 3.13 |
34:57 |
28 |
7:20 |
154 151-157 |
1130 |
| 3.19 |
35:25 |
28 |
7:25 |
160 158-162 |
1186 |
| 3.25 |
36:29 |
1:04 |
17:12 |
149 128-164 |
2562 |
| 3.31 |
37:12 |
42 |
11:15 |
131 129-132 |
1473 |
| 3.38 |
37:50 |
38 |
10:13 |
134 132-134 |
1369 |
| 3.44 |
38:29 |
39 |
10:23 |
138 135-142 |
1434 |
| 3.50 |
39:10 |
41 |
10:51 |
144 143-144 |
1562 |
| 3.56 |
40:21 |
1:11 |
18:57 |
128 115-145 |
2427 |
| 3.63 |
41:03 |
42 |
11:11 |
123 118-130 |
1376 |
| 3.69 |
41:36 |
33 |
8:47 |
136 132-137 |
1195 |
| 3.75 |
42:09 |
33 |
8:55 |
138 137-139 |
1231 |
| 3.81 |
48:24 |
6:15 +6:14
|
1:40:01 |
126 98-137 |
12603 |
| 3.88 |
49:36 |
1:12 |
19:19 |
113 105-122 |
2183 |
| 3.94 |
50:23 |
46 |
12:21 |
131 122-139 |
1618 |
| 4.00 |
51:08 |
46 |
12:09 |
143 140-147 |
1737 |
| 4.06 |
51:50 |
42 |
11:10 |
150 148-150 |
1675 |
| 4.10 |
52:19 |
29 |
11:45 |
149 147-150 |
1750 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:46 |
7:05 |
49.45% |
More |
| 800m |
3:51 |
7:45 |
53.80% |
More |
| 1km |
4:57 |
7:58 |
54.49% |
More |
| Mile |
8:55 |
8:55 |
51.35% |
More |
| 5k |
33:16 |
10:42 |
46.90% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:53 |
9:53 |
46.34 |
| 5km |
32:53 |
10:35 |
47.45 |
| 5M |
54:27 |
10:53 |
46.79 |
| 10km |
1:08:33 |
11:02 |
46.48 |
| 10M |
1:53:31 |
11:21 |
46.47 |
| Half |
2:31:08 |
11:32 |
45.86 |
| 20M |
3:56:40 |
11:50 |
46.41 |
| Mara |
5:15:06 |
12:02 |
46.48 |
Please wait... saving your change.
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed.
If the review agrees, the user will be notified and the training entry will be quarantined until sorted.
Your report is anonymous.
Click here to report this training entry
