Tue 11th Feb 2020 at 7:00pm by waxi
Run > Intervals
-
Time
15:00
-
Miles
2.55
-
Min/mi
5:53
-
Pacing
0%
-
WAVA
74.95
-
Stride(cm)
137
-
Cals
227
-
Cadence
199
-
BPM
165
-
%MHR
96.4
-
B/mi
969
-
Surface
Road
Notes & Comments
Split Summary
400m reps x 4 in 2 min t/a. E sets at Emirates.
===
1) 0.24m - 1:16(5:13/m) 154/168bpm 17cal 11.49/13.23mph
2) 0.18m - 1:15(7:04/m) 163/175bpm 19cal 8.49/12.61mph
3) 0.25m - 1:15(5:01/m) 168/178bpm 20cal 11.97/12.96mph
4) 0.18m - 1:14(6:47/m) 170/182bpm 20cal 8.84/12.65mph
5) 0.11m - 1:16(11:14/m) 160/179bpm 17cal 5.34/8.29mph
6) 0.2m - 1:15(6:22/m) 171/182bpm 20cal 9.42/12.23mph
7) 0.24m - 1:15(5:15/m) 173/185bpm 19cal 11.42/12.65mph
8) 0.24m - 1:16(5:17/m) 173/185bpm 20cal 11.37/12.48mph
9) 0.24m - 1:16(5:11/m) 162/184bpm 16cal 11.58/12.75mph
10) 0.21m - 1:16(5:53/m) 171/182bpm 20cal 10.19/12.63mph
11) 0.25m - 1:15(4:57/m) 173/185bpm 20cal 12.13/13.65mph
12) 0.2m - 1:12(6:03/m) 178/190bpm 19cal 9.91/13.15mph
1:16 1:15 1:15 1:14 1:16 1:15 1:15 1:16 1:16 1:16 1:15 1:12
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.06 |
23 |
23 |
6:12 |
136 112-158 |
844 |
207 204-210 |
0.13 |
42 |
18 |
4:56 |
162 160-163 |
799 |
205 204-206 |
0.19 |
1:00 |
18 |
4:48 |
165 164-166 |
791 |
204 202-206 |
0.25 |
2:07 |
1:08 +46
|
18:01 |
156 139-168 |
2811 |
183 120-206 |
0.31 |
2:42 |
35 |
9:19 |
160 152-167 |
1490 |
205 204-206 |
0.38 |
3:03 |
20 |
5:26 |
170 168-172 |
924 |
206 204-210 |
0.44 |
4:00 |
58 +44
|
15:24 |
165 150-175 |
2540 |
207 206-210 |
0.50 |
4:26 |
26 |
6:52 |
163 159-166 |
1119 |
205 204-206 |
0.56 |
4:45 |
19 |
5:00 |
171 168-173 |
855 |
208 204-212 |
0.63 |
5:02 |
17 |
4:40 |
176 174-177 |
821 |
209 206-214 |
0.69 |
6:09 |
1:06 +44
|
17:42 |
167 147-178 |
2957 |
192 120-210 |
0.75 |
6:42 |
34 |
8:58 |
168 158-177 |
1505 |
208 204-210 |
0.81 |
7:03 |
21 |
5:34 |
179 178-181 |
997 |
207 204-214 |
0.88 |
13:35 |
6:32 +6:02
|
1:44:27 |
143 117-182 |
14937 |
194 120-214 |
0.94 |
14:16 |
42 |
11:05 |
167 155-178 |
1850 |
207 204-212 |
1.00 |
15:32 |
1:16 +44
|
20:16 |
162 142-179 |
3283 |
185 120-212 |
1.06 |
16:01 |
29 |
7:44 |
174 171-177 |
1346 |
207 206-210 |
1.13 |
16:22 |
20 |
5:22 |
180 179-181 |
966 |
207 206-210 |
1.19 |
17:28 |
1:06 +43
|
17:41 |
165 148-182 |
2917 |
193 126-206 |
1.25 |
17:46 |
19 |
4:56 |
169 164-174 |
835 |
206 204-210 |
1.31 |
18:04 |
18 |
4:47 |
179 176-182 |
856 |
208 206-210 |
1.38 |
18:22 |
18 |
4:48 |
183 182-184 |
878 |
205 204-206 |
1.44 |
19:24 |
1:01 +45
|
16:23 |
166 148-185 |
2720 |
180 120-210 |
1.50 |
19:49 |
26 |
6:51 |
173 169-176 |
1185 |
206 204-206 |
1.56 |
20:08 |
19 |
4:57 |
180 177-182 |
891 |
204 202-206 |
1.63 |
20:26 |
18 |
4:53 |
184 183-184 |
898 |
205 202-210 |
1.69 |
26:35 |
6:09 +6:16
|
1:38:17 |
143 119-184 |
14054 |
190 120-206 |
1.75 |
27:20 |
45 |
12:07 |
164 160-168 |
1987 |
206 206-206 |
1.81 |
27:42 |
21 |
5:40 |
172 169-174 |
975 |
209 206-212 |
1.88 |
27:59 |
18 |
4:45 |
177 176-178 |
840 |
211 206-214 |
1.94 |
29:09 |
1:10 +46
|
18:34 |
160 143-178 |
2971 |
186 120-212 |
2.00 |
29:34 |
25 |
6:36 |
176 174-178 |
1160 |
206 204-210 |
2.06 |
29:53 |
20 |
5:16 |
180 179-181 |
949 |
206 204-206 |
2.13 |
31:02 |
1:09 +48
|
18:21 |
164 148-182 |
3009 |
209 202-214 |
2.19 |
31:21 |
19 |
5:03 |
169 163-174 |
853 |
211 210-212 |
2.25 |
31:39 |
18 |
4:43 |
178 176-180 |
839 |
207 206-210 |
2.31 |
31:57 |
18 |
4:46 |
183 181-184 |
874 |
207 204-210 |
2.38 |
33:04 |
1:07 +44
|
17:52 |
168 153-185 |
3002 |
191 120-214 |
2.44 |
33:31 |
27 |
7:19 |
180 175-184 |
1316 |
212 212-214 |
2.50 |
33:50 |
18 |
4:56 |
187 185-189 |
922 |
214 212-216 |
2.55 |
34:04 |
14 |
4:40 |
190 189-190 |
888 |
213 212-214 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:14 |
4:57 |
63.92% |
More |
800m |
4:01 |
8:06 |
45.26% |
More |
1km |
4:44 |
7:37 |
50.32% |
More |
Mile |
13:46 |
13:46 |
29.58% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
5:34 |
5:34 |
73.11 |
5km |
18:30 |
5:57 |
74.80 |
5M |
30:37 |
6:07 |
73.44 |
10km |
38:33 |
6:12 |
72.77 |
10M |
1:03:51 |
6:23 |
72.54 |
Half |
1:25:01 |
6:29 |
71.48 |
20M |
2:13:07 |
6:39 |
72.34 |
Mara |
2:57:14 |
6:46 |
72.45 |
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