Tue 10th Mar 2020 at 9:00am by martin K
Run > Intervals
-
Time
37:04
-
Miles
3.58
-
Min/mi
10:21
-
Pacing
0%
-
WAVA
48.76
-
Cals
367
-
BPM
130
-
%MHR
74.3
-
B/mi
1345
-
Surface
Road
Notes & Comments
Split Summary
TC 800m x 3 Reps
===
1) 1m - 10:42(10:42/m) 121/134bpm 100cal 5.61/7.08mph
2) 0.45m - 3:59(8:54/m) 127/144bpm 37cal 6.75/8.99mph
3) 0.43m - 3:09(7:21/m) 155/160bpm 43cal 8.17/8.98mph**
4) 0.08m - 1:31(19:46/m) 130/160bpm 15cal 3.04/7.26mph
5) 0.39m - 2:57(7:30/m) 151/163bpm 37cal 8.01/8.8mph**
6) 0.08m - 1:33(18:23/m) 132/162bpm 15cal 3.26/7.98mph
7) 0.33m - 2:23(7:18/m) 155/165bpm 31cal 8.21/9.34mph**
8) 0.05m - 1:16(27:02/m) 137/164bpm 13cal 2.22/7.14mph
9) 0.24m - 2:51(11:41/m) 131/138bpm 26cal 5.14/5.98mph
10) 0.02m - 32(22:32/m) 131/138bpm 5cal 2.66/4.94mph
11) 0.04m - 30(11:26/m) 123/125bpm 3cal 5.25/5.87mph
12) 0.04m - 42(18:14/m) 118/125bpm 4cal 3.29/4.94mph
13) 0.43m - 5:01(11:36/m) 125/143bpm 38cal 5.17/6.3mph
10:42 3:59 3:09 1:31 2:57 1:33 2:23 1:16 2:51 32 30 42 5:01
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
| 0.06 |
36 |
36 |
9:34 |
91 79-100 |
871 |
| 0.13 |
1:14 |
38 |
10:03 |
102 101-105 |
1025 |
| 0.19 |
1:49 |
35 |
9:21 |
105 105-106 |
982 |
| 0.25 |
2:35 |
46 |
12:17 |
111 106-116 |
1363 |
| 0.31 |
3:19 |
45 |
11:56 |
120 117-123 |
1431 |
| 0.38 |
4:02 |
42 |
11:15 |
126 123-127 |
1417 |
| 0.44 |
4:42 |
40 |
10:46 |
127 126-128 |
1367 |
| 0.50 |
5:31 |
49 |
13:03 |
128 127-130 |
1671 |
| 0.56 |
6:08 |
37 |
9:59 |
131 130-134 |
1308 |
| 0.63 |
6:52 |
44 |
11:39 |
127 125-129 |
1480 |
| 0.69 |
7:32 |
40 |
10:35 |
124 124-125 |
1311 |
| 0.75 |
8:10 |
38 |
10:06 |
125 125-126 |
1263 |
| 0.81 |
8:48 |
38 |
10:10 |
126 125-127 |
1280 |
| 0.88 |
9:26 |
39 |
10:20 |
128 127-130 |
1323 |
| 0.94 |
10:03 |
37 |
9:52 |
128 127-129 |
1264 |
| 1.00 |
10:43 |
39 |
10:25 |
128 127-128 |
1332 |
| 1.06 |
11:22 |
39 |
10:29 |
127 126-128 |
1332 |
| 1.13 |
15:33 |
4:11 +3:34
|
1:06:54 |
123 91-131 |
8230 |
| 1.19 |
16:05 |
33 |
8:43 |
106 91-119 |
925 |
| 1.25 |
16:38 |
33 |
8:45 |
124 119-129 |
1085 |
| 1.31 |
17:12 |
33 |
8:53 |
130 128-131 |
1154 |
| 1.38 |
17:42 |
31 |
8:15 |
136 132-138 |
1121 |
| 1.44 |
18:09 |
27 |
7:05 |
141 139-143 |
999 |
| 1.50 |
18:36 |
27 |
7:16 |
147 144-149 |
1068 |
| 1.56 |
19:04 |
27 |
7:17 |
151 150-152 |
1100 |
| 1.63 |
19:32 |
29 |
7:38 |
154 153-155 |
1175 |
| 1.69 |
20:00 |
28 |
7:21 |
155 155-156 |
1138 |
| 1.75 |
20:26 |
27 |
7:04 |
158 157-159 |
1117 |
| 1.81 |
20:53 |
27 |
7:08 |
158 158-159 |
1128 |
| 1.88 |
21:23 |
30 |
7:59 |
159 158-160 |
1269 |
| 1.94 |
22:40 |
1:17 |
20:31 |
135 112-160 |
2770 |
| 2.00 |
23:13 |
33 |
8:56 |
122 111-135 |
1089 |
| 2.06 |
23:42 |
28 |
7:33 |
141 132-148 |
1065 |
| 2.13 |
24:11 |
29 |
7:50 |
152 150-154 |
1192 |
| 2.19 |
24:40 |
29 |
7:37 |
156 154-158 |
1188 |
| 2.25 |
25:07 |
27 |
7:15 |
160 158-161 |
1161 |
| 2.31 |
25:35 |
28 |
7:34 |
161 160-162 |
1218 |
| 2.38 |
26:36 |
1:01 |
16:12 |
147 127-162 |
2381 |
| 2.44 |
27:25 |
49 |
13:02 |
121 117-129 |
1576 |
| 2.50 |
27:51 |
26 |
7:03 |
139 129-149 |
980 |
| 2.56 |
28:18 |
27 |
7:07 |
153 151-155 |
1089 |
| 2.63 |
28:45 |
27 |
7:18 |
159 157-161 |
1160 |
| 2.69 |
29:13 |
28 |
7:28 |
162 161-163 |
1211 |
| 2.75 |
29:43 |
30 |
8:02 |
164 163-165 |
1316 |
| 2.81 |
31:09 |
1:25 |
22:47 |
135 117-163 |
3076 |
| 2.88 |
31:52 |
43 |
11:27 |
125 122-128 |
1430 |
| 2.94 |
32:34 |
42 |
11:15 |
131 128-134 |
1474 |
| 3.00 |
33:20 |
46 |
12:11 |
135 134-135 |
1645 |
| 3.06 |
34:17 |
57 |
15:14 |
134 127-138 |
2042 |
| 3.13 |
35:08 |
52 |
13:45 |
123 119-126 |
1692 |
| 3.19 |
35:58 |
50 +1
|
13:15 |
116 111-122 |
1536 |
| 3.25 |
38:18 |
2:20 +1:44
|
37:16 |
116 106-124 |
4324 |
| 3.31 |
44:51 |
6:33 +5:59
|
1:44:44 |
110 99-124 |
11522 |
| 3.38 |
45:46 |
55 |
14:41 |
116 113-120 |
1703 |
| 3.44 |
46:32 |
47 |
12:25 |
128 123-135 |
1589 |
| 3.50 |
47:20 |
48 |
12:46 |
138 136-141 |
1761 |
| 3.56 |
48:06 |
45 |
12:07 |
141 139-142 |
1709 |
| 3.58 |
48:21 |
15 |
12:34 |
138 136-139 |
1734 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:46 |
7:05 |
49.39% |
More |
| 800m |
3:38 |
7:20 |
56.86% |
More |
| 1km |
4:43 |
7:35 |
57.21% |
More |
| Mile |
8:22 |
8:22 |
54.71% |
More |
| 5k |
34:51 |
11:13 |
44.77% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
9:35 |
9:35 |
47.79 |
| 5km |
31:54 |
10:16 |
48.91 |
| 5M |
52:49 |
10:34 |
48.24 |
| 10km |
1:06:30 |
10:42 |
47.91 |
| 10M |
1:50:07 |
11:01 |
47.90 |
| Half |
2:26:37 |
11:12 |
47.27 |
| 20M |
3:49:36 |
11:29 |
47.84 |
| Mara |
5:05:41 |
11:40 |
47.91 |
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