Sun 12th Jan 2020 at 10:00am by martin K
Run > Intervals
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Time
40:02
-
Miles 3.37
-
Min/mi 11:53
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Pacing
47%
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WAVA
42.39
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Cals
399
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BPM
133
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%MHR
76
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B/mi 1579
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Asc(m)
38
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Surface
Road
Notes & Comments
Split Summary
TC 10 x 100m reps
===
1) 0.54m - 5:29(10:06/m) 120/131bpm 52cal 5.94/7.22mph
2) 0.02m - 30(21:56/m) 116/127bpm 4cal 2.74/4.44mph
3) 0.43m - 4:20(10:05/m) 131/138bpm 48cal 5.95/7.46mph
4) 0m - 2(10:05/m) 135/139bpm 5.95/6.21mph
5) 0.48m - 4:32(9:27/m) 138/143bpm 54cal 6.35/7.33mph
6) 0.01m - 15(20:46/m) 139/143bpm 3cal 2.89/5.48mph
7) 0.13m - 1:21(10:03/m) 131/138bpm 14cal 5.97/6.16mph
8) 0.1m - 41(6:34/m) 136/152bpm 6cal 9.14/10.35mph
9) 0.05m - 58(19:40/m) 132/152bpm 10cal 3.05/8.42mph
10) 0.09m - 41(7:16/m) 145/156bpm 8cal 8.25/8.74mph
11) 0.04m - 1:01(27:09/m) 138/157bpm 12cal 2.21/8.15mph
12) 0.1m - 38(6:00/m) 140/154bpm 7cal 9.99/12.08mph
13) 0.05m - 1:09(21:48/m) 131/155bpm 12cal 2.75/8.73mph
14) 0.1m - 39(6:35/m) 142/155bpm 7cal 9.12/9.77mph
15) 0.03m - 1:03(32:23/m) 139/156bpm 12cal 1.85/8.61mph
16) 0.1m - 35(5:35/m) 144/160bpm 6cal 10.76/12.12mph
17) 0.04m - 58(24:38/m) 141/160bpm 11cal 2.44/9.27mph
18) 0.1m - 39(6:11/m) 145/157bpm 7cal 9.71/10.56mph
19) 0.04m - 1:01(27:27/m) 141/158bpm 12cal 2.19/8.96mph
20) 0.09m - 36(6:19/m) 144/158bpm 6cal 9.5/10.72mph
21) 0.04m - 1:03(23:12/m) 141/158bpm 12cal 2.59/8.3mph
22) 0.1m - 39(6:34/m) 146/158bpm 7cal 9.14/9.81mph
23) 0.04m - 58(26:18/m) 145/160bpm 12cal 2.28/8.35mph
24) 0.1m - 36(6:05/m) 145/159bpm 6cal 9.87/10.94mph
25) 0.05m - 1:09(23:20/m) 141/160bpm 13cal 2.57/9.85mph
26) 0.1m - 38(6:19/m) 147/161bpm 7cal 9.49/10.06mph
27) 0.04m - 1:18(31:49/m) 141/161bpm 15cal 1.89/8.94mph
28) 0.22m - 2:13(9:59/m) 140/148bpm 25cal 6.01/6.76mph
29) 0.1m - 4:20(44:17/m) 107/115bpm 11cal 1.36/3.08mph
TC 10 x 100m reps
===
1) 0.54m - 5:29(10:06/m) 120/131bpm 52cal 5.94/7.22mph
2) 0.02m - 30(21:56/m) 116/127bpm 4cal 2.74/4.44mph
3) 0.43m - 4:20(10:05/m) 131/138bpm 48cal 5.95/7.46mph
4) 0m - 2(10:05/m) 135/139bpm 5.95/6.21mph
5) 0.48m - 4:32(9:27/m) 138/143bpm 54cal 6.35/7.33mph
6) 0.01m - 15(20:46/m) 139/143bpm 3cal 2.89/5.48mph
7) 0.13m - 1:21(10:03/m) 131/138bpm 14cal 5.97/6.16mph
8) 0.1m - 41(6:34/m) 136/152bpm 6cal 9.14/10.35mph
9) 0.05m - 58(19:40/m) 132/152bpm 10cal 3.05/8.42mph
10) 0.09m - 41(7:16/m) 145/156bpm 8cal 8.25/8.74mph
11) 0.04m - 1:01(27:09/m) 138/157bpm 12cal 2.21/8.15mph
12) 0.1m - 38(6:00/m) 140/154bpm 7cal 9.99/12.08mph
13) 0.05m - 1:09(21:48/m) 131/155bpm 12cal 2.75/8.73mph
14) 0.1m - 39(6:35/m) 142/155bpm 7cal 9.12/9.77mph
15) 0.03m - 1:03(32:23/m) 139/156bpm 12cal 1.85/8.61mph
16) 0.1m - 35(5:35/m) 144/160bpm 6cal 10.76/12.12mph
17) 0.04m - 58(24:38/m) 141/160bpm 11cal 2.44/9.27mph
18) 0.1m - 39(6:11/m) 145/157bpm 7cal 9.71/10.56mph
19) 0.04m - 1:01(27:27/m) 141/158bpm 12cal 2.19/8.96mph
20) 0.09m - 36(6:19/m) 144/158bpm 6cal 9.5/10.72mph
21) 0.04m - 1:03(23:12/m) 141/158bpm 12cal 2.59/8.3mph
22) 0.1m - 39(6:34/m) 146/158bpm 7cal 9.14/9.81mph
23) 0.04m - 58(26:18/m) 145/160bpm 12cal 2.28/8.35mph
24) 0.1m - 36(6:05/m) 145/159bpm 6cal 9.87/10.94mph
25) 0.05m - 1:09(23:20/m) 141/160bpm 13cal 2.57/9.85mph
26) 0.1m - 38(6:19/m) 147/161bpm 7cal 9.49/10.06mph
27) 0.04m - 1:18(31:49/m) 141/161bpm 15cal 1.89/8.94mph
28) 0.22m - 2:13(9:59/m) 140/148bpm 25cal 6.01/6.76mph
29) 0.1m - 4:20(44:17/m) 107/115bpm 11cal 1.36/3.08mph
5:29 30 4:20 2 4:32 15 1:21 41 58 41 1:01 38 1:09 39 1:03 35 58 39 1:01 36 1:03 39 58 36 1:09 38 1:18 2:13 4:20
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Ascent mtrs Asc. |
---|---|---|---|---|---|---|
0.06 | 34 | 34 | 9:01 | 97 78-112 | 875 | 0/1 |
0.13 | 1:12 | 38 | 10:05 | 117 113-121 | 1180 | 0/0 |
0.19 | 1:50 | 39 | 10:17 | 123 122-123 | 1265 | 0/0 |
0.25 | 2:28 | 37 | 9:58 | 122 120-124 | 1216 | 1/1 |
0.31 | 3:07 | 39 | 10:28 | 122 121-124 | 1277 | 0/0 |
0.38 | 3:46 | 40 | 10:34 | 122 118-125 | 1289 | 1/0 |
0.44 | 4:26 | 39 | 10:30 | 126 126-127 | 1323 | 0/1 |
0.50 | 5:02 | 36 | 9:40 | 127 125-129 | 1228 | 1/2 |
0.56 | 5:57 | 55 | 14:33 | 118 104-130 | 1717 | 1/1 |
0.63 | 6:31 | 34 | 9:02 | 115 104-125 | 1039 | 1/0 |
0.69 | 7:07 | 37 | 9:49 | 130 127-132 | 1276 | 1/0 |
0.75 | 7:48 | 40 | 10:44 | 133 132-134 | 1428 | 0/1 |
0.81 | 8:27 | 39 | 10:28 | 134 133-135 | 1402 | 0/1 |
0.88 | 9:05 | 38 | 10:10 | 134 132-137 | 1362 | 1/0 |
0.94 | 9:44 | 39 | 10:28 | 136 136-137 | 1424 | 1/0 |
1.00 | 10:36 | 52 +15 | 13:51 | 135 128-139 | 1870 | 1/1 |
1.06 | 11:09 | 33 | 8:45 | 131 129-133 | 1146 | 0/0 |
1.13 | 11:45 | 36 | 9:41 | 135 133-135 | 1308 | 0/0 |
1.19 | 12:20 | 35 | 9:17 | 135 134-135 | 1253 | 0/1 |
1.25 | 12:55 | 35 | 9:23 | 137 137-139 | 1285 | 0/0 |
1.31 | 13:32 | 37 | 9:55 | 141 140-141 | 1397 | 1/1 |
1.38 | 14:08 | 36 | 9:36 | 141 141-141 | 1354 | 1/0 |
1.44 | 14:43 | 34 | 9:05 | 142 141-143 | 1289 | 1/1 |
1.50 | 15:28 | 45 | 12:00 | 139 134-143 | 1668 | 1/0 |
1.56 | 16:06 | 38 | 10:12 | 137 135-138 | 1398 | 1/1 |
1.63 | 18:20 | 2:15 +1:46 | 35:55 | 118 100-136 | 4237 | 0/0 |
1.69 | 18:54 | 33 | 8:52 | 132 120-144 | 1170 | 0/1 |
1.75 | 19:47 | 53 | 14:06 | 141 124-152 | 1989 | 1/1 |
1.81 | 20:25 | 38 | 10:11 | 126 113-145 | 1283 | 1/0 |
1.88 | 20:53 | 29 | 7:37 | 152 145-156 | 1157 | 1/0 |
1.94 | 21:58 | 1:05 | 17:20 | 133 117-156 | 2305 | 1/0 |
2.00 | 22:24 | 26 | 6:53 | 146 136-153 | 1004 | 0/1 |
2.06 | 23:35 | 1:11 | 18:55 | 131 113-154 | 2478 | 0/1 |
2.13 | 24:01 | 26 | 6:53 | 136 121-148 | 936 | 1/0 |
2.19 | 25:02 | 1:01 | 16:19 | 147 130-156 | 2399 | 0/1 |
2.25 | 25:36 | 34 | 8:57 | 128 116-149 | 1145 | 1/1 |
2.31 | 26:14 | 38 | 10:14 | 156 152-160 | 1596 | 1/1 |
2.38 | 27:04 | 50 | 13:14 | 133 121-150 | 1759 | 1/0 |
2.44 | 27:28 | 25 | 6:34 | 149 143-155 | 978 | 1/0 |
2.50 | 28:36 | 1:08 | 18:05 | 138 120-158 | 2497 | 0/0 |
2.56 | 29:03 | 27 | 7:19 | 147 135-157 | 1075 | 1/1 |
2.63 | 30:12 | 1:08 | 18:10 | 141 122-158 | 2562 | 1/0 |
2.69 | 30:36 | 24 | 6:30 | 139 125-153 | 904 | 1/0 |
2.75 | 31:33 | 57 | 15:13 | 152 136-160 | 2313 | 0/1 |
2.81 | 32:09 | 36 | 9:33 | 134 125-149 | 1281 | 0/1 |
2.88 | 32:57 | 48 | 12:54 | 155 144-160 | 1999 | 0/1 |
2.94 | 33:43 | 46 | 12:12 | 131 120-143 | 1598 | 1/0 |
3.00 | 34:09 | 26 | 6:55 | 154 146-161 | 1064 | 1/0 |
3.06 | 35:39 | 1:30 | 24:05 | 139 119-161 | 3347 | 0/1 |
3.13 | 36:15 | 36 | 9:32 | 137 130-143 | 1306 | 0/0 |
3.19 | 37:16 | 1:01 +22 | 16:17 | 142 134-147 | 2312 | 1/1 |
3.25 | 37:52 | 36 | 9:34 | 141 135-147 | 1350 | 0/0 |
3.31 | 40:09 | 2:17 +1:09 | 36:30 | 117 109-147 | 4271 | 1/1 |
3.37 | 43:36 | 3:27 | 1:02:25 | 106 102-110 | 6616 | 1/2 |
Heart
133/161max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 38m,
Range 3m, Flat prediction 40:02
Elevation Graph
No climbs of at least 10 metres detected.
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 11:03 | 11:03 | 41.45 |
5km | 36:44 | 11:49 | 42.47 |
5M | 1:00:49 | 12:10 | 41.90 |
10km | 1:16:34 | 12:19 | 41.61 |
10M | 2:06:48 | 12:41 | 41.60 |
Half | 2:48:50 | 12:53 | 41.05 |
20M | 4:24:23 | 13:13 | 41.54 |
Mara | 5:52:00 | 13:26 | 41.61 |
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