Tue 21st Jan 2020 at 7:00pm by Alun
Run > Intervals
- v cold
-
Time
18:41
-
Miles
2.03
-
Min/mi
9:12
-
Pacing
38%
-
WAVA
51.21
-
Stride(cm)
109
-
Cals
263
-
Cadence
160
-
BPM
138
-
%MHR
79.1
-
B/mi
1267
-
Asc(m)
22
-
Surface
Track
Notes & Comments
5 X 500m with 100m walked back recoveries.
Split Summary
===
1) 0.32m - 1:51(5:47/m) 133/158bpm 24cal
2) 0.1m - 2:01(20:46/m) 134/158bpm 29cal
3) 0.32m - 1:46(5:35/m) 138/159bpm 25cal
4) 0.09m - 2:03(23:15/m) 133/159bpm 29cal
5) 0.32m - 1:45(5:30/m) 141/159bpm 24cal
6) 0.09m - 2:07(23:51/m) 134/159bpm 30cal
7) 0.32m - 1:47(5:38/m) 141/162bpm 25cal
8) 0.09m - 2:10(24:11/m) 138/160bpm 31cal
9) 0.32m - 1:48(5:41/m) 142/161bpm 25cal
10) 0.07m - 1:22(18:37/m) 141/163bpm 21cal
1:51 2:01 1:46 2:03 1:45 2:07 1:47 2:10 1:48 1:22
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
23 |
23 |
6:09 |
91 72-115 |
559 |
175 104-186 |
1/0 |
0.13 |
45 |
22 |
5:53 |
130 118-138 |
764 |
179 176-182 |
1/1 |
0.19 |
1:06 |
21 |
5:43 |
143 139-147 |
816 |
177 176-180 |
1/1 |
0.25 |
1:28 |
22 |
5:48 |
150 148-152 |
871 |
176 176-178 |
1/1 |
0.31 |
1:48 |
20 |
5:14 |
154 152-158 |
806 |
179 176-182 |
1/1 |
0.38 |
2:40 |
52 |
13:45 |
149 135-158 |
2050 |
122 102-182 |
0/0 |
0.44 |
3:56 |
1:17 |
20:29 |
120 104-131 |
2457 |
124 100-186 |
1/1 |
0.50 |
4:20 |
24 |
6:17 |
116 104-129 |
729 |
187 184-190 |
1/1 |
0.56 |
4:41 |
21 |
5:30 |
141 132-146 |
776 |
180 178-182 |
1/1 |
0.63 |
5:01 |
21 |
5:33 |
147 144-151 |
815 |
180 180-180 |
1/1 |
0.69 |
5:22 |
21 |
5:30 |
154 152-157 |
847 |
178 176-180 |
1/1 |
0.75 |
5:50 |
28 |
7:30 |
158 155-159 |
1184 |
170 102-180 |
1/0 |
0.81 |
6:57 |
1:07 |
17:48 |
139 124-152 |
2473 |
101 98-106 |
1/1 |
0.88 |
7:58 |
1:01 |
16:13 |
110 94-124 |
1785 |
193 188-194 |
1/1 |
0.94 |
8:19 |
22 |
5:46 |
136 124-142 |
784 |
186 182-190 |
1/1 |
1.00 |
8:40 |
20 |
5:26 |
145 139-151 |
788 |
181 180-182 |
1/1 |
1.06 |
9:01 |
21 |
5:37 |
155 150-157 |
870 |
178 176-180 |
1/0 |
1.13 |
9:21 |
20 |
5:21 |
158 157-159 |
844 |
177 176-180 |
1/1 |
1.19 |
10:15 |
54 |
14:29 |
152 137-158 |
2202 |
138 96-180 |
0/0 |
1.25 |
11:43 |
1:28 |
23:20 |
119 107-137 |
2777 |
120 100-190 |
0/1 |
1.31 |
12:03 |
20 |
5:24 |
114 107-126 |
617 |
187 182-190 |
1/0 |
1.38 |
12:25 |
22 |
5:49 |
139 129-145 |
808 |
177 174-178 |
1/1 |
1.44 |
12:46 |
22 |
5:44 |
158 149-162 |
907 |
175 174-176 |
0/1 |
1.50 |
13:07 |
21 |
5:35 |
161 160-162 |
898 |
176 174-178 |
1/1 |
1.56 |
13:32 |
25 |
6:36 |
159 158-160 |
1050 |
172 124-186 |
1/0 |
1.63 |
14:45 |
1:13 |
19:25 |
143 132-158 |
2777 |
101 98-102 |
0/1 |
1.69 |
15:48 |
1:03 |
16:48 |
119 111-130 |
1998 |
194 190-196 |
1/0 |
1.75 |
16:08 |
21 |
5:33 |
128 116-139 |
709 |
187 186-188 |
1/1 |
1.81 |
16:28 |
20 |
5:16 |
146 140-151 |
769 |
183 178-186 |
1/1 |
1.88 |
16:50 |
21 |
5:43 |
157 155-159 |
897 |
175 170-180 |
1/0 |
1.94 |
17:14 |
24 |
6:23 |
158 156-160 |
1009 |
168 166-170 |
1/1 |
2.00 |
18:14 |
1:00 |
16:02 |
151 133-163 |
2420 |
120 96-168 |
1/0 |
2.03 |
18:42 |
28 |
18:49 |
126 122-133 |
2371 |
97 96-100 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
52.8 |
179 |
1.7 |
9:53 |
5:53 |
Walk |
37.1 |
100 |
0.3 |
6:57 |
19:59 |
Still |
10.0 |
- |
- |
1:52 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:18 |
5:13 |
64.85% |
More |
800m |
4:12 |
8:27 |
47.32% |
More |
1km |
4:55 |
7:55 |
52.63% |
More |
Mile |
8:33 |
8:33 |
51.39% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:46 |
8:46 |
50.15 |
5km |
29:26 |
9:28 |
50.85 |
5M |
48:55 |
9:47 |
49.87 |
10km |
1:01:42 |
9:56 |
49.40 |
10M |
1:42:33 |
10:15 |
49.16 |
Half |
2:16:50 |
10:27 |
48.39 |
20M |
3:34:59 |
10:45 |
48.80 |
Mara |
4:46:51 |
10:57 |
48.77 |
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