Tue 31st Mar 2020 at 8:00am by martin K
Run > Intervals
-
Time
50:15
-
Miles
4.27
-
Min/mi
11:46
-
Pacing
0%
-
WAVA
43.12
-
Cals
360
-
BPM
120
-
%MHR
68.5
-
B/mi
1411
-
Surface
Road
Notes & Comments
Split Summary
TC 400m x 4 reps
===
1) 0.24m - 2:41(10:59/m) 104/112bpm 16cal 5.46/6.65mph
2) 0.09m - 1:43(19:14/m) 96/116bpm 9cal 3.12/5.97mph
3) 1m - 12:26(12:26/m) 109/129bpm 79cal 4.83/7.22mph
4) 0.02m - 36(24:38/m) 92/94bpm 1cal 2.44/2.68mph
5) 0.29m - 2:21(8:08/m) 133/149bpm 22cal 7.38/8.17mph
6) 0.23m - 1:48(7:51/m) 153/155bpm 22cal 7.65/8.05mph***
7) 0.07m - 1:19(20:12/m) 125/155bpm 11cal 2.97/7.61mph
8) 0.21m - 1:32(7:17/m) 145/156bpm 17cal 8.23/8.98mph***
9) 0.07m - 1:21(19:41/m) 129/156bpm 12cal 3.05/7.75mph
10) 0.23m - 1:41(7:15/m) 147/157bpm 19cal 8.27/9.35mph***
11) 0.06m - 1:16(22:11/m) 130/157bpm 11cal 2.7/8.13mph
12) 0.21m - 1:30(7:05/m) 146/160bpm 16cal 8.47/9.55mph***
13) 0.05m - 1:27(28:40/m) 129/160bpm 12cal 2.09/7.87mph
14) 1m - 11:43(11:43/m) 125/139bpm 86cal 5.12/6.19mph
15) 0.3m - 3:51(13:01/m) 125/134bpm 27cal 4.61/6.13mph
2:41 1:43 12:26 36 2:21 1:48 1:19 1:32 1:21 1:41 1:16 1:30 1:27 11:43 3:51
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
| 0.06 |
40 |
40 |
10:48 |
87 69-101 |
940 |
| 0.13 |
1:21 |
40 |
10:44 |
109 104-111 |
1170 |
| 0.19 |
2:04 |
43 |
11:27 |
111 110-112 |
1271 |
| 0.25 |
2:48 |
45 |
11:56 |
109 102-112 |
1301 |
| 0.31 |
8:32 |
5:44 +4:37
|
1:31:40 |
98 81-116 |
8983 |
| 0.38 |
9:53 |
1:21 +19
|
21:35 |
94 86-100 |
2029 |
| 0.44 |
10:33 |
40 |
10:37 |
103 101-107 |
1094 |
| 0.50 |
11:20 |
47 +7
|
12:38 |
104 101-106 |
1313 |
| 0.56 |
12:06 |
46 |
12:18 |
119 109-126 |
1464 |
| 0.63 |
19:54 |
7:47 +7:20
|
2:04:40 |
108 78-128 |
13464 |
| 0.69 |
24:35 |
4:41 +3:45
|
1:14:59 |
90 73-105 |
6749 |
| 0.75 |
25:45 |
1:09 +20
|
18:32 |
113 107-117 |
2094 |
| 0.81 |
27:55 |
2:11 +1:25
|
34:49 |
99 87-117 |
3447 |
| 0.88 |
28:37 |
42 |
11:07 |
110 103-113 |
1222 |
| 0.94 |
29:21 |
44 |
11:51 |
108 106-111 |
1279 |
| 1.00 |
30:04 |
43 |
11:27 |
106 104-108 |
1213 |
| 1.06 |
31:15 |
1:11 +30
|
18:59 |
112 106-118 |
2126 |
| 1.13 |
32:41 |
1:26 +42
|
22:52 |
109 99-115 |
2492 |
| 1.19 |
33:24 |
43 |
11:22 |
120 116-124 |
1364 |
| 1.25 |
34:10 |
46 |
12:18 |
124 123-125 |
1525 |
| 1.31 |
35:24 |
1:14 |
19:45 |
122 108-128 |
2409 |
| 1.38 |
36:39 |
1:15 |
19:58 |
96 91-112 |
1917 |
| 1.44 |
37:12 |
33 |
8:49 |
118 111-127 |
1041 |
| 1.50 |
37:42 |
30 |
8:07 |
135 129-140 |
1095 |
| 1.56 |
38:13 |
31 |
8:13 |
143 140-144 |
1174 |
| 1.63 |
38:41 |
28 |
7:28 |
146 145-148 |
1091 |
| 1.69 |
39:09 |
28 |
7:35 |
150 149-152 |
1137 |
| 1.75 |
39:39 |
30 |
7:55 |
153 152-154 |
1212 |
| 1.81 |
40:09 |
30 |
7:57 |
153 152-154 |
1215 |
| 1.88 |
40:39 |
30 |
7:54 |
154 154-154 |
1216 |
| 1.94 |
41:56 |
1:17 |
20:39 |
126 106-155 |
2602 |
| 2.00 |
42:22 |
26 |
6:53 |
128 114-140 |
881 |
| 2.06 |
42:49 |
27 |
7:18 |
147 142-150 |
1073 |
| 2.13 |
43:18 |
29 |
7:47 |
154 151-156 |
1200 |
| 2.19 |
44:28 |
1:09 |
18:25 |
136 113-156 |
2505 |
| 2.25 |
45:02 |
34 |
9:08 |
120 110-136 |
1097 |
| 2.31 |
45:29 |
27 |
7:19 |
144 139-149 |
1054 |
| 2.38 |
45:57 |
28 |
7:30 |
152 149-154 |
1139 |
| 2.44 |
46:25 |
28 |
7:28 |
156 155-157 |
1165 |
| 2.50 |
47:38 |
1:13 |
19:26 |
134 109-157 |
2603 |
| 2.56 |
48:08 |
30 |
7:55 |
122 109-139 |
966 |
| 2.63 |
48:35 |
27 |
7:10 |
148 143-151 |
1062 |
| 2.69 |
49:03 |
28 |
7:27 |
155 153-157 |
1155 |
| 2.75 |
50:16 |
1:13 |
19:34 |
142 113-160 |
2779 |
| 2.81 |
51:14 |
58 |
15:23 |
112 106-121 |
1722 |
| 2.88 |
51:57 |
43 |
11:25 |
126 121-128 |
1438 |
| 2.94 |
52:40 |
44 |
11:39 |
128 127-130 |
1491 |
| 3.00 |
53:43 |
1:03 +13
|
16:46 |
123 112-131 |
2063 |
| 3.06 |
54:32 |
48 |
12:56 |
116 113-117 |
1500 |
| 3.13 |
55:14 |
42 |
11:18 |
119 116-121 |
1345 |
| 3.19 |
55:57 |
43 |
11:21 |
120 119-121 |
1361 |
| 3.25 |
56:41 |
44 |
11:46 |
120 118-121 |
1411 |
| 3.31 |
57:21 |
41 |
10:51 |
120 118-121 |
1302 |
| 3.38 |
58:05 |
44 |
11:37 |
125 119-130 |
1452 |
| 3.44 |
58:56 |
51 |
13:40 |
132 129-137 |
1804 |
| 3.50 |
1:00:02 |
1:06 +21
|
17:30 |
136 133-139 |
2380 |
| 3.56 |
1:01:59 |
1:58 +1:21
|
31:22 |
120 108-133 |
3765 |
| 3.63 |
1:02:49 |
50 |
13:16 |
121 113-126 |
1605 |
| 3.69 |
1:03:29 |
40 |
10:41 |
130 126-133 |
1390 |
| 3.75 |
1:04:09 |
40 |
10:38 |
134 133-134 |
1424 |
| 3.81 |
1:05:20 |
1:10 +12
|
18:46 |
123 109-134 |
2309 |
| 3.88 |
1:08:47 |
3:27 +2:38
|
55:13 |
120 105-133 |
6627 |
| 3.94 |
1:09:37 |
50 |
13:19 |
126 123-130 |
1678 |
| 4.00 |
1:10:18 |
41 |
10:56 |
132 130-133 |
1443 |
| 4.06 |
1:11:25 |
1:08 +26
|
18:05 |
130 121-134 |
2351 |
| 4.07 |
1:11:30 |
5 |
16:26 |
121 121-121 |
1988 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
1:50 |
7:24 |
47.25% |
More |
| 800m |
3:57 |
7:57 |
52.40% |
More |
| 1km |
5:33 |
8:56 |
48.57% |
More |
| Mile |
9:12 |
9:12 |
49.74% |
More |
| 5k |
40:04 |
12:54 |
38.95% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
10:47 |
10:47 |
42.47 |
| 5km |
35:52 |
11:33 |
43.50 |
| 5M |
59:24 |
11:53 |
42.90 |
| 10km |
1:14:47 |
12:02 |
42.60 |
| 10M |
2:03:51 |
12:23 |
42.59 |
| Half |
2:44:53 |
12:35 |
42.04 |
| 20M |
4:18:13 |
12:55 |
42.54 |
| Mara |
5:43:47 |
13:07 |
42.60 |
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