Fri 27th Mar 2020 at 9:00am by martin K
Run > Intervals
-
Time
46:35
-
Miles
3.92
-
Min/mi
11:53
-
Pacing
45%
-
WAVA
42.61
-
Cals
361
-
BPM
124
-
%MHR
70.9
-
B/mi
1474
-
Surface
Road
Notes & Comments
Split Summary
TC 1 mile rep but due to back pain not done
===
1) 1m - 11:02(11:02/m) 114/125bpm 83cal 5.44/6.65mph
2) 0.06m - 53(13:41/m) 114/120bpm 6cal 4.38/5.97mph
3) 0.43m - 4:53(11:16/m) 129/137bpm 47cal 5.33/8.93mph
4) 0.85m - 7:05(8:17/m) 151/157bpm 87cal 7.24/8.03mph
5) 0.02m - 16(13:56/m) 108/112bpm 4.31/3.43mph
6) 0.25m - 5:14(20:56/m) 107/113bpm 16cal 2.87/4.61mph
7) 0.27m - 3:23(12:34/m) 119/124bpm 20cal 4.78/5.51mph
8) 0.03m - 35(20:59/m) 123/125bpm 3cal 2.86/4.23mph
9) 0.07m - 54(12:53/m) 129/132bpm 7cal 4.66/5.12mph
10) 0.03m - 33(20:45/m) 130/132bpm 4cal 2.89/4.29mph
11) 0.12m - 1:27(11:51/m) 128/130bpm 11cal 5.06/5.89mph
12) 0.02m - 31(22:16/m) 123/128bpm 3cal 2.69/4.45mph
13) 0.23m - 2:53(12:33/m) 127/132bpm 22cal 4.78/5.25mph
14) 0.02m - 34(22:51/m) 121/129bpm 3cal 2.62/4.21mph
15) 0.23m - 2:52(12:23/m) 128/133bpm 22cal 4.85/5.83mph
16) 0.02m - 19(17:53/m) 127/131bpm 2cal 3.36/3.9mph
17) 0.07m - 52(11:57/m) 129/132bpm 6cal 5.02/6.08mph
18) 0.02m - 19(19:33/m) 127/130bpm 2cal 3.07/4.6mph
19) 0.17m - 2:02(12:06/m) 130/136bpm 17cal 4.96/6.07mph
11:02 53 4:53 7:05 16 5:14 3:23 35 54 33 1:27 31 2:53 34 2:52 19 52 19 2:02
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
| 0.06 |
43 |
43 |
11:27 |
94 82-105 |
1077 |
| 0.13 |
1:51 |
1:08 +23
|
18:07 |
95 88-105 |
1721 |
| 0.19 |
2:36 |
45 |
11:58 |
107 101-113 |
1281 |
| 0.25 |
3:17 |
41 |
11:03 |
115 114-116 |
1270 |
| 0.31 |
3:57 |
39 |
10:30 |
116 115-117 |
1218 |
| 0.38 |
4:39 |
43 |
11:25 |
116 115-117 |
1324 |
| 0.44 |
5:19 |
40 |
10:39 |
119 117-120 |
1267 |
| 0.50 |
6:01 |
42 |
11:13 |
122 120-122 |
1368 |
| 0.56 |
7:38 |
1:37 +1:06
|
25:50 |
105 92-122 |
2713 |
| 0.63 |
8:26 |
48 |
12:45 |
117 110-121 |
1491 |
| 0.69 |
9:06 |
40 |
10:38 |
124 123-125 |
1319 |
| 0.75 |
9:47 |
41 |
10:54 |
123 121-125 |
1340 |
| 0.81 |
10:29 |
43 |
11:23 |
122 120-124 |
1388 |
| 0.88 |
11:10 |
40 |
10:44 |
124 123-124 |
1330 |
| 0.94 |
11:52 |
42 |
11:19 |
117 111-124 |
1323 |
| 1.00 |
12:33 |
40 |
10:47 |
110 108-112 |
1186 |
| 1.06 |
13:25 |
53 +2
|
14:03 |
116 107-120 |
1630 |
| 1.13 |
14:12 |
46 |
12:22 |
125 118-130 |
1547 |
| 1.19 |
14:58 |
47 |
12:29 |
132 130-134 |
1648 |
| 1.25 |
15:44 |
46 |
12:11 |
131 131-132 |
1595 |
| 1.31 |
16:35 |
51 |
13:35 |
134 133-134 |
1820 |
| 1.38 |
18:54 |
2:18 +1:52
|
36:56 |
125 98-136 |
4617 |
| 1.44 |
19:39 |
45 |
12:00 |
118 106-129 |
1417 |
| 1.50 |
20:12 |
33 |
8:48 |
134 130-136 |
1179 |
| 1.56 |
20:41 |
29 |
7:52 |
141 138-143 |
1109 |
| 1.63 |
21:12 |
31 |
8:21 |
145 144-147 |
1212 |
| 1.69 |
21:43 |
30 |
8:04 |
149 147-150 |
1202 |
| 1.75 |
22:14 |
31 |
8:23 |
150 150-151 |
1258 |
| 1.81 |
22:47 |
33 |
8:41 |
152 151-152 |
1320 |
| 1.88 |
23:18 |
31 |
8:18 |
153 152-153 |
1271 |
| 1.94 |
23:47 |
29 |
7:52 |
154 153-155 |
1211 |
| 2.00 |
24:17 |
30 |
8:01 |
155 154-155 |
1242 |
| 2.06 |
24:48 |
31 |
8:14 |
155 154-155 |
1276 |
| 2.13 |
25:20 |
32 |
8:33 |
156 155-156 |
1333 |
| 2.19 |
25:54 |
34 |
8:59 |
156 155-156 |
1402 |
| 2.25 |
26:43 |
49 +18
|
13:11 |
153 146-157 |
2016 |
| 2.31 |
27:14 |
31 |
8:10 |
150 148-153 |
1226 |
| 2.38 |
30:52 |
3:38 +3:04
|
58:10 |
118 104-155 |
6864 |
| 2.44 |
32:26 |
1:34 +1
|
25:07 |
107 104-111 |
2688 |
| 2.50 |
33:47 |
1:21 |
21:37 |
105 104-107 |
2270 |
| 2.56 |
35:05 |
1:18 |
20:41 |
108 104-112 |
2233 |
| 2.63 |
36:11 |
1:06 |
17:38 |
108 104-113 |
1904 |
| 2.69 |
36:56 |
45 |
11:57 |
116 112-122 |
1387 |
| 2.75 |
37:45 |
49 |
13:04 |
121 120-123 |
1582 |
| 2.81 |
38:34 |
50 |
13:13 |
119 118-120 |
1572 |
| 2.88 |
39:20 |
45 |
12:07 |
120 119-121 |
1455 |
| 2.94 |
40:21 |
1:01 |
16:20 |
124 122-128 |
2025 |
| 3.00 |
41:20 |
59 |
15:38 |
130 128-132 |
2032 |
| 3.06 |
42:06 |
47 |
12:24 |
128 126-129 |
1588 |
| 3.13 |
42:52 |
45 |
12:07 |
129 127-130 |
1563 |
| 3.19 |
43:52 |
1:00 |
16:06 |
122 117-129 |
1963 |
| 3.25 |
44:40 |
48 |
12:53 |
125 121-128 |
1610 |
| 3.31 |
45:28 |
48 |
12:43 |
128 127-131 |
1628 |
| 3.38 |
46:14 |
46 |
12:12 |
130 129-132 |
1586 |
| 3.44 |
47:16 |
1:02 |
16:36 |
120 112-130 |
1992 |
| 3.50 |
48:01 |
45 |
11:54 |
125 120-129 |
1488 |
| 3.56 |
48:46 |
45 |
12:03 |
131 129-132 |
1578 |
| 3.63 |
49:32 |
47 |
12:24 |
132 131-132 |
1638 |
| 3.69 |
50:26 |
54 |
14:16 |
127 124-132 |
1812 |
| 3.75 |
51:20 |
54 |
14:20 |
129 125-131 |
1848 |
| 3.81 |
51:59 |
40 |
10:33 |
126 125-129 |
1329 |
| 3.88 |
52:48 |
49 |
12:59 |
131 127-135 |
1701 |
| 3.92 |
53:22 |
34 |
13:17 |
135 132-136 |
1793 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:01 |
8:06 |
43.23% |
More |
| 800m |
4:04 |
8:11 |
50.85% |
More |
| 1km |
5:05 |
8:10 |
53.14% |
More |
| Mile |
10:32 |
10:32 |
43.50% |
More |
| 5k |
42:16 |
13:36 |
36.92% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
10:57 |
10:57 |
41.82 |
| 5km |
36:25 |
11:43 |
42.84 |
| 5M |
1:00:17 |
12:03 |
42.27 |
| 10km |
1:15:55 |
12:13 |
41.97 |
| 10M |
2:05:42 |
12:34 |
41.96 |
| Half |
2:47:22 |
12:47 |
41.41 |
| 20M |
4:22:05 |
13:06 |
41.91 |
| Mara |
5:48:56 |
13:19 |
41.97 |
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