Thu 2nd Jan 2020 at 10:00am by martin K
Run > Intervals
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Time
44:07
-
Miles 4.10
-
Min/mi 10:46
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Pacing
6%
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WAVA
47.12
-
Cals
427
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BPM
130
-
%MHR
74.3
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B/mi 1399
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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
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 |
Heart
130/165max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Benchmarks
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 |
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