Thu 30th Jan 2020 at 6:00pm by Dowse

Run > Intervals

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Time
48:46
Miles
4.00
Min/mi
12:12
Pacing
0%
WAVA
34.58
Stride(cm)
79
Cals
447
Cadence
168
BPM
149
%MHR
73.3
B/mi
1813
Surface
Road

Notes & Comments

6 x 600m off 3 minutes with 3 x 100m

2:16
2:12
2:09
2:12
2:16
2:16

Split Summary
===
1) 0.62m - 8:14(13:16/m) 160/175bpm 106cal 4.53/6.78mph
2) 0.23m - 2:21(10:23/m) 168/175bpm 31cal 5.78/6.37mph
3) 0.29m - 7:02(24:02/m) 132/171bpm 52cal 2.5/17.05mph
4) 0.4m - 2:16(5:44/m) 158/184bpm 26cal 10.48/11.23mph
5) 0.03m - 2:32(1:12:53/m) 135/165bpm 20cal 0.82/10.71mph
6) 0.4m - 2:12(5:34/m) 158/180bpm 25cal 10.78/11.92mph
7) 0.06m - 3:07(54:27/m) 135/167bpm 23cal 1.1/10.42mph
8) 0.4m - 2:09(5:22/m) 159/173bpm 24cal 11.19/11.37mph
9) 0.06m - 3:30(1:03:03/m) 123/169bpm 19cal 0.95/10.69mph
10) 0.4m - 2:12(5:31/m) 152/178bpm 23cal 10.88/12.38mph
11) 0.03m - 3:10(1:35:26/m) 120/167bpm 16cal 0.63/10.73mph
12) 0.4m - 2:16(5:41/m) 157/176bpm 25cal 10.56/12.82mph
13) 0.03m - 3:16(1:37:26/m) 126/170bpm 18cal 0.62/10.08mph
14) 0.4m - 2:16(5:43/m) 150/166bpm 23cal 10.49/11.21mph
15) 0.02m - 1:21(1:06:37/m) 144/164bpm 12cal 0.9/10.23mph
16) 0.07m - 21(5:01/m) 109/124bpm 11.96/14.51mph
17) 0.03m - 30(15:56/m) 147/157bpm 4cal 3.76/12.96mph

8:14 2:21 7:02 2:16 2:32 2:12 3:07 2:09 3:30 2:12 3:10 2:16 3:16 2:16 1:21 21 30

Pin Map

0mi in 0

Pace

32%

14%

50%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	40	40	10:34	140 111-159	1480	167 166-170
0.13	1:17	37	9:54	161 153-169	1594	168 166-170
0.19	2:05	48	12:46	160 158-162	2044	157 116-168
0.25	3:22	1:17	20:39	158 154-161	3264	154 116-162
0.31	5:47	2:25 +38	38:33	152 139-165	5859	140 90-172
0.38	6:26	39	10:25	164 144-175	1709	168 166-170
0.44	7:03	37	9:51	169 167-172	1665	168 166-170
0.50	7:39	36	9:34	170 167-171	1627	169 168-170
0.56	8:15	37	9:50	170 164-174	1671	168 166-170
0.63	8:55	39	10:30	167 164-170	1754	166 160-170
0.69	9:32	37	9:48	167 163-175	1638	167 164-168
0.75	10:09	37	9:54	168 167-171	1663	169 166-170
0.81	10:43	35	9:15	170 168-173	1572	169 168-170
0.88	24:43	14:00 +14:20	3:43:53	150 130-173	33582	161 112-200
0.94	26:40	1:57	31:19	153 138-171	4790	137 102-212
1.00	27:38	58	15:24	135 130-139	2079	136 100-214
1.06	28:26	48	12:53	140 138-142	1803	125 98-162
1.13	30:37	2:10	34:48	130 111-144	4524	108 98-116
1.19	32:52	2:15	36:06	119 106-139	4295	180 178-186
1.25	33:15	22	5:57	156 144-166	927	172 116-178
1.31	33:35	20	5:25	166 157-175	900	175 174-176
1.38	33:57	22	5:48	171 163-184	991	172 170-176
1.44	34:17	21	5:29	167 164-169	916	172 170-174
1.50	34:39	21	5:44	165 165-165	945	172 172-172
1.56	37:04	2:25	38:42	144 107-165	5574	166 116-172
1.63	37:41	37	9:48	116 99-135	1136	168 116-190
1.69	38:02	21	5:37	150 138-159	841	181 180-182
1.75	38:21	19	5:07	165 157-172	846	180 176-182
1.81	38:43	22	5:48	171 164-178	991	177 174-178
1.88	39:03	20	5:22	170 168-170	914	177 174-178
1.94	39:25	23	6:04	169 166-171	1025	176 174-176
2.00	40:39	1:13	19:34	159 144-167	3111	162 116-176
2.06	42:55	2:17	36:24	121 109-141	4404	160 116-186
2.13	43:16	20	5:26	151 132-164	821	180 178-184
2.19	43:34	19	4:59	160 155-165	798	182 180-184
2.25	43:54	20	5:18	169 165-173	897	178 176-180
2.31	44:14	19	5:08	168 167-169	863	178 178-178
2.38	44:34	21	5:33	170 168-171	945	177 176-178
2.44	44:58	24	6:22	169 165-171	1076	173 122-178
2.50	48:15	3:17	52:27	127 93-169	6660	137 116-186
2.56	48:50	35	9:15	125 100-152	1156	184 182-186
2.63	49:09	20	5:18	157 151-165	832	179 176-182
2.69	49:30	20	5:24	165 158-174	891	178 178-178
2.75	49:50	20	5:19	169 164-178	897	178 176-178
2.81	50:10	21	5:30	165 163-167	907	175 174-176
2.88	50:32	22	5:49	167 163-170	970	176 174-176
2.94	53:40	3:08	50:07	124 92-167	6215	155 116-174
3.00	54:14	34	9:08	139 113-157	1271	175 174-178
3.06	54:35	20	5:28	157 149-163	858	176 176-176
3.13	54:56	21	5:42	171 163-176	976	175 172-176
3.19	55:16	20	5:23	172 168-175	927	177 176-178
3.25	55:37	21	5:34	165 163-166	919	176 174-178
3.31	56:00	22	5:58	169 167-170	1008	174 172-176
3.38	59:15	3:16	52:09	124 99-166	6466	151 116-182
3.44	59:49	34	8:59	142 118-153	1275	180 178-180
3.50	1:00:09	20	5:26	159 153-166	864	179 178-180
3.56	1:00:30	21	5:31	157 152-162	867	177 176-178
3.63	1:00:50	20	5:27	154 147-161	838	176 176-178
3.69	1:01:13	22	5:57	160 158-162	952	175 174-176
3.75	1:02:02	49	13:04	160 155-164	2090	175 174-176
3.81	1:04:38	2:36 +1:41	41:39	127 105-152	5289	164 116-206
3.86	1:05:23	45	16:12	143 119-157	2317	165 98-194

Heart

149/184max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

168 (214 max) Stride Length: 79cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	57.0	175	3.6	30:06	13:03
Walk	14.7	110	0.3	12:02	43:36
Still	8.0	-	-	6:36	-
Pause	20.3	-	-	16:39	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:17	5:10	57.37%	More
800m	4:53	9:49	34.55%	More
1km	5:44	9:14	38.56%	More
Mile	10:34	10:34	36.26%	More
5k	52:28	16:53	24.75%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:13	9:13	41.55
5km	36:00	11:35	36.08
5M	1:03:46	12:45	33.27
10km	1:22:48	13:20	32.07
10M	2:26:42	14:40	29.94
Half	3:22:57	15:30	28.43
20M	5:37:28	16:52	27.09
Mara	7:46:52	17:49	26.11

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