Thu 26th Mar 2020 at 9:00am by martin K
Run > Intervals
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Time
50:09
-
Miles 4.35
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Min/mi 11:32
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Pacing
65%
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WAVA
44.05
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Cals
500
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BPM
134
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%MHR
76.8
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B/mi 1550
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Surface
Road
Notes & Comments
Split Summary
TC 400m x 3 reps
===
1) 1m - 10:58(10:58/m) 116/131bpm 88cal 5.47/6.66mph
2) 0.72m - 8:30(11:50/m) 131/143bpm 84cal 5.07/6.65mph
3) 0.05m - 1:10(23:42/m) 113/128bpm 7cal 2.53/2.98mph
4) 0.15m - 1:13(7:58/m) 135/150bpm 11cal 7.53/7.8mph
5) 0.21m - 1:43(8:02/m) 158/163bpm 22cal 7.47/8.05mph
6) 0.09m - 1:32(17:52/m) 139/163bpm 16cal 3.36/7.76mph
7) 0.2m - 1:33(7:49/m) 153/161bpm 19cal 7.67/8.41mph
8) 0.07m - 1:37(24:16/m) 136/161bpm 16cal 2.47/6.96mph
9) 0.21m - 1:38(7:40/m) 150/163bpm 18cal 7.83/9.24mph
10) 0.04m - 1:00(26:51/m) 151/163bpm 12cal 2.23/7.3mph
11) 0.22m - 2:28(11:03/m) 143/149bpm 28cal 5.43/5.95mph
12) 0.03m - 56(29:16/m) 136/147bpm 8cal 2.05/5.06mph
13) 0.36m - 3:50(10:41/m) 135/141bpm 35cal 5.61/6.9mph
14) 0m - 4(15:50/m) 141/141bpm 3.79/4.35mph
15) 0.08m - 1:01(13:09/m) 150/154bpm 12cal 4.56/5.17mph
16) 0.03m - 37(23:11/m) 150/154bpm 7cal 2.59/5.14mph
17) 0.13m - 1:22(10:26/m) 147/148bpm 16cal 5.75/6.99mph
18) 0.02m - 39(27:19/m) 143/148bpm 7cal 2.2/5.49mph
19) 0.2m - 2:08(10:52/m) 142/149bpm 23cal 5.52/6.19mph
20) 0.03m - 35(18:01/m) 142/148bpm 6cal 3.33/5.99mph
21) 0.25m - 2:43(10:53/m) 145/151bpm 30cal 5.51/6.93mph
22) 0.01m - 12(18:40/m) 148/150bpm 2cal 3.22/5.17mph
23) 0.25m - 2:41(10:51/m) 151/154bpm 33cal 5.53/6.4mph
TC 400m x 3 reps
===
1) 1m - 10:58(10:58/m) 116/131bpm 88cal 5.47/6.66mph
2) 0.72m - 8:30(11:50/m) 131/143bpm 84cal 5.07/6.65mph
3) 0.05m - 1:10(23:42/m) 113/128bpm 7cal 2.53/2.98mph
4) 0.15m - 1:13(7:58/m) 135/150bpm 11cal 7.53/7.8mph
5) 0.21m - 1:43(8:02/m) 158/163bpm 22cal 7.47/8.05mph
6) 0.09m - 1:32(17:52/m) 139/163bpm 16cal 3.36/7.76mph
7) 0.2m - 1:33(7:49/m) 153/161bpm 19cal 7.67/8.41mph
8) 0.07m - 1:37(24:16/m) 136/161bpm 16cal 2.47/6.96mph
9) 0.21m - 1:38(7:40/m) 150/163bpm 18cal 7.83/9.24mph
10) 0.04m - 1:00(26:51/m) 151/163bpm 12cal 2.23/7.3mph
11) 0.22m - 2:28(11:03/m) 143/149bpm 28cal 5.43/5.95mph
12) 0.03m - 56(29:16/m) 136/147bpm 8cal 2.05/5.06mph
13) 0.36m - 3:50(10:41/m) 135/141bpm 35cal 5.61/6.9mph
14) 0m - 4(15:50/m) 141/141bpm 3.79/4.35mph
15) 0.08m - 1:01(13:09/m) 150/154bpm 12cal 4.56/5.17mph
16) 0.03m - 37(23:11/m) 150/154bpm 7cal 2.59/5.14mph
17) 0.13m - 1:22(10:26/m) 147/148bpm 16cal 5.75/6.99mph
18) 0.02m - 39(27:19/m) 143/148bpm 7cal 2.2/5.49mph
19) 0.2m - 2:08(10:52/m) 142/149bpm 23cal 5.52/6.19mph
20) 0.03m - 35(18:01/m) 142/148bpm 6cal 3.33/5.99mph
21) 0.25m - 2:43(10:53/m) 145/151bpm 30cal 5.51/6.93mph
22) 0.01m - 12(18:40/m) 148/150bpm 2cal 3.22/5.17mph
23) 0.25m - 2:41(10:51/m) 151/154bpm 33cal 5.53/6.4mph
10:58 8:30 1:10 1:13 1:43 1:32 1:33 1:37 1:38 1:00 2:28 56 3:50 4 1:01 37 1:22 39 2:08 35 2:43 12 2:41
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI |
---|---|---|---|---|---|
0.06 | 44 | 44 | 11:39 | 94 77-105 | 1095 |
0.13 | 1:27 | 43 | 11:25 | 113 105-120 | 1290 |
0.19 | 2:09 | 42 | 11:15 | 117 115-119 | 1315 |
0.25 | 2:51 | 42 | 11:10 | 114 113-115 | 1273 |
0.31 | 3:30 | 40 | 10:35 | 116 113-118 | 1227 |
0.38 | 4:13 | 43 | 11:30 | 121 120-122 | 1392 |
0.44 | 4:53 | 39 | 10:31 | 122 121-124 | 1283 |
0.50 | 6:32 | 1:39 +1:03 | 26:32 | 106 97-121 | 2812 |
0.56 | 7:23 | 50 | 13:25 | 111 107-116 | 1488 |
0.63 | 8:02 | 39 | 10:30 | 124 117-127 | 1302 |
0.69 | 8:38 | 36 | 9:39 | 128 127-130 | 1235 |
0.75 | 9:39 | 1:01 +15 | 16:10 | 117 110-131 | 1892 |
0.81 | 10:19 | 40 | 10:44 | 120 117-122 | 1288 |
0.88 | 10:57 | 38 | 10:07 | 125 122-126 | 1264 |
0.94 | 11:37 | 40 | 10:37 | 120 118-121 | 1273 |
1.00 | 12:16 | 40 | 10:36 | 117 116-119 | 1239 |
1.06 | 12:59 | 42 | 11:20 | 128 119-134 | 1451 |
1.13 | 13:44 | 45 | 11:54 | 136 135-139 | 1619 |
1.19 | 14:57 | 1:14 +32 | 19:37 | 135 121-141 | 2647 |
1.25 | 15:42 | 45 | 11:52 | 132 123-138 | 1566 |
1.31 | 16:24 | 42 | 11:14 | 141 139-143 | 1583 |
1.38 | 17:04 | 40 | 10:40 | 139 138-140 | 1483 |
1.44 | 18:59 | 1:56 +1:11 | 30:51 | 117 103-137 | 3609 |
1.50 | 19:43 | 44 | 11:43 | 122 118-126 | 1430 |
1.56 | 20:26 | 42 | 11:19 | 130 126-132 | 1472 |
1.63 | 21:08 | 42 | 11:09 | 133 131-134 | 1484 |
1.69 | 21:50 | 42 | 11:11 | 133 131-136 | 1488 |
1.75 | 23:13 | 1:24 | 22:17 | 121 109-135 | 2695 |
1.81 | 23:58 | 45 | 11:53 | 114 108-128 | 1355 |
1.88 | 24:30 | 32 | 8:30 | 140 131-148 | 1191 |
1.94 | 24:58 | 29 | 7:42 | 150 148-152 | 1154 |
2.00 | 25:29 | 30 | 8:06 | 156 154-159 | 1263 |
2.06 | 26:00 | 31 | 8:16 | 160 158-160 | 1322 |
2.13 | 26:30 | 30 | 7:58 | 162 161-163 | 1291 |
2.19 | 27:45 | 1:15 | 20:00 | 141 120-163 | 2820 |
2.25 | 28:19 | 34 | 9:05 | 133 123-143 | 1208 |
2.31 | 28:48 | 29 | 7:47 | 150 146-154 | 1166 |
2.38 | 29:18 | 30 | 7:58 | 157 155-160 | 1250 |
2.44 | 30:10 | 52 | 13:48 | 157 148-161 | 2166 |
2.50 | 31:20 | 1:11 | 18:50 | 124 116-145 | 2336 |
2.56 | 31:48 | 28 | 7:20 | 140 128-150 | 1027 |
2.63 | 32:18 | 30 | 8:00 | 155 151-158 | 1240 |
2.69 | 32:48 | 30 | 8:05 | 161 159-163 | 1302 |
2.75 | 34:01 | 1:13 | 19:23 | 147 131-163 | 2850 |
2.81 | 34:45 | 45 | 11:54 | 139 136-141 | 1654 |
2.88 | 35:28 | 43 | 11:20 | 145 142-147 | 1645 |
2.94 | 36:08 | 40 | 10:43 | 148 147-149 | 1587 |
3.00 | 37:22 | 1:14 +1 | 19:38 | 135 122-147 | 2650 |
3.06 | 38:05 | 43 | 11:26 | 128 125-130 | 1464 |
3.13 | 38:43 | 38 | 10:15 | 132 131-135 | 1354 |
3.19 | 39:22 | 39 | 10:18 | 139 136-141 | 1433 |
3.25 | 40:04 | 42 | 11:13 | 138 137-140 | 1548 |
3.31 | 40:42 | 39 | 10:19 | 137 135-138 | 1413 |
3.38 | 41:31 | 48 | 12:50 | 141 136-149 | 1809 |
3.44 | 42:22 | 52 | 13:47 | 152 149-154 | 2094 |
3.50 | 43:13 | 51 | 13:29 | 147 144-150 | 1981 |
3.56 | 43:56 | 44 | 11:40 | 147 145-148 | 1714 |
3.63 | 45:00 | 1:03 | 16:56 | 141 134-148 | 2387 |
3.69 | 45:43 | 43 | 11:27 | 138 133-143 | 1580 |
3.75 | 46:22 | 39 | 10:24 | 146 144-147 | 1517 |
3.81 | 47:03 | 41 | 11:01 | 147 144-149 | 1619 |
3.88 | 47:57 | 54 | 14:24 | 139 134-144 | 2001 |
3.94 | 48:40 | 43 | 11:26 | 142 138-145 | 1625 |
4.00 | 49:22 | 42 | 11:10 | 148 146-149 | 1654 |
4.06 | 49:59 | 37 | 9:53 | 150 149-151 | 1482 |
4.13 | 50:44 | 45 | 11:58 | 148 147-150 | 1770 |
4.19 | 51:26 | 42 | 11:08 | 150 148-151 | 1669 |
4.25 | 52:07 | 42 | 11:07 | 151 150-152 | 1680 |
4.31 | 52:46 | 39 | 10:19 | 152 151-154 | 1567 |
4.35 | 53:32 | 46 +21 | 21:58 | 149 147-153 | 3272 |
Heart
134/163max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:33 | 10:33 | 43.41 |
5km | 35:06 | 11:18 | 44.45 |
5M | 58:08 | 11:38 | 43.83 |
10km | 1:13:11 | 11:47 | 43.54 |
10M | 2:01:11 | 12:07 | 43.53 |
Half | 2:41:21 | 12:19 | 42.96 |
20M | 4:12:41 | 12:38 | 43.47 |
Mara | 5:36:25 | 12:50 | 43.53 |
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