Mon 6th Apr 2020 at 8:00am by martin K
Run > Intervals
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Time
58:12
-
Miles 4.76
-
Min/mi 12:14
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Pacing
65%
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WAVA
41.64
-
Cals
463
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BPM
122
-
%MHR
69.9
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B/mi 1496
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Surface
Road
Notes & Comments
Split Summary
TC 400m x 4 Reps
===
1) 0.77m - 8:38(11:12/m) 111/124bpm 66cal 5.36/7.23mph
2) 0.03m - 29(17:09/m) 105/116bpm 3cal 3.5/4.09mph
3) 0.59m - 6:55(11:38/m) 121/139bpm 60cal 5.15/7.05mph
4) 0.03m - 40(23:13/m) 108/121bpm 4cal 2.58/2.93mph
5) 0.26m - 3:14(12:34/m) 110/122bpm 19cal 4.77/6.06mph
6) 0.1m - 1:10(11:27/m) 111/119bpm 6cal 5.24/5.94mph
7) 0.07m - 45(11:29/m) 116/118bpm 5cal 5.23/6.14mph
8) 0.02m - 23(22:27/m) 112/116bpm 2cal 2.67/5.65mph
9) 0.12m - 52(7:35/m) 126/141bpm 7cal 7.92/8.5mph
10) 0.23m - 1:46(7:29/m) 151/155bpm 23cal 8.01/8.65mph
11) 0.04m - 59(22:27/m) 133/154bpm 10cal 2.67/7.35mph
12) 0.2m - 1:35(7:44/m) 146/158bpm 19cal 7.76/9.01mph
13) 0.05m - 1:06(21:40/m) 136/158bpm 12cal 2.77/6.9mph
14) 0.25m - 1:50(7:18/m) 151/161bpm 23cal 8.21/9.14mph
15) 0.04m - 1:18(28:57/m) 138/160bpm 14cal 2.07/7.69mph
16) 0.21m - 1:26(6:56/m) 148/161bpm 16cal 8.66/9.97mph
17) 0.06m - 1:43(29:02/m) 131/161bpm 15cal 2.07/8.07mph
18) 0.19m - 2:07(11:25/m) 127/137bpm 17cal 5.26/6.01mph
19) 0.08m - 1:46(21:15/m) 115/136bpm 9cal 2.82/4.03mph
20) 0.33m - 3:53(11:38/m) 122/127bpm 27cal 5.16/5.97mph
21) 0.16m - 3:10(19:52/m) 115/122bpm 16cal 3.02/4.03mph
22) 0.07m - 49(11:40/m) 116/123bpm 4cal 5.14/5.31mph
23) 0.06m - 1:04(19:18/m) 112/123bpm 5cal 3.11/5.17mph
24) 0.21m - 2:31(11:47/m) 122/128bpm 17cal 5.09/5.55mph
25) 0.03m - 50(26:45/m) 115/128bpm 4cal 2.24/4.93mph
26) 0.43m - 4:59(11:42/m) 128/135bpm 43cal 5.13/6.29mph
27) 0.02m - 25(24:17/m) 129/133bpm 4cal 2.47/5.14mph
28) 0.08m - 55(11:57/m) 129/132bpm 8cal 5.02/5.52mph
29) 0.04m - 53(24:08/m) 121/132bpm 5cal 2.49/5.39mph
TC 400m x 4 Reps
===
1) 0.77m - 8:38(11:12/m) 111/124bpm 66cal 5.36/7.23mph
2) 0.03m - 29(17:09/m) 105/116bpm 3cal 3.5/4.09mph
3) 0.59m - 6:55(11:38/m) 121/139bpm 60cal 5.15/7.05mph
4) 0.03m - 40(23:13/m) 108/121bpm 4cal 2.58/2.93mph
5) 0.26m - 3:14(12:34/m) 110/122bpm 19cal 4.77/6.06mph
6) 0.1m - 1:10(11:27/m) 111/119bpm 6cal 5.24/5.94mph
7) 0.07m - 45(11:29/m) 116/118bpm 5cal 5.23/6.14mph
8) 0.02m - 23(22:27/m) 112/116bpm 2cal 2.67/5.65mph
9) 0.12m - 52(7:35/m) 126/141bpm 7cal 7.92/8.5mph
10) 0.23m - 1:46(7:29/m) 151/155bpm 23cal 8.01/8.65mph
11) 0.04m - 59(22:27/m) 133/154bpm 10cal 2.67/7.35mph
12) 0.2m - 1:35(7:44/m) 146/158bpm 19cal 7.76/9.01mph
13) 0.05m - 1:06(21:40/m) 136/158bpm 12cal 2.77/6.9mph
14) 0.25m - 1:50(7:18/m) 151/161bpm 23cal 8.21/9.14mph
15) 0.04m - 1:18(28:57/m) 138/160bpm 14cal 2.07/7.69mph
16) 0.21m - 1:26(6:56/m) 148/161bpm 16cal 8.66/9.97mph
17) 0.06m - 1:43(29:02/m) 131/161bpm 15cal 2.07/8.07mph
18) 0.19m - 2:07(11:25/m) 127/137bpm 17cal 5.26/6.01mph
19) 0.08m - 1:46(21:15/m) 115/136bpm 9cal 2.82/4.03mph
20) 0.33m - 3:53(11:38/m) 122/127bpm 27cal 5.16/5.97mph
21) 0.16m - 3:10(19:52/m) 115/122bpm 16cal 3.02/4.03mph
22) 0.07m - 49(11:40/m) 116/123bpm 4cal 5.14/5.31mph
23) 0.06m - 1:04(19:18/m) 112/123bpm 5cal 3.11/5.17mph
24) 0.21m - 2:31(11:47/m) 122/128bpm 17cal 5.09/5.55mph
25) 0.03m - 50(26:45/m) 115/128bpm 4cal 2.24/4.93mph
26) 0.43m - 4:59(11:42/m) 128/135bpm 43cal 5.13/6.29mph
27) 0.02m - 25(24:17/m) 129/133bpm 4cal 2.47/5.14mph
28) 0.08m - 55(11:57/m) 129/132bpm 8cal 5.02/5.52mph
29) 0.04m - 53(24:08/m) 121/132bpm 5cal 2.49/5.39mph
8:38 29 6:55 40 3:14 1:10 45 23 52 1:46 59 1:35 1:06 1:50 1:18 1:26 1:43 2:07 1:46 3:53 3:10 49 1:04 2:31 50 4:59 25 55 53
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI |
---|---|---|---|---|---|
0.06 | 44 | 44 | 11:44 | 92 74-106 | 1079 |
0.13 | 1:38 | 54 | 14:17 | 100 96-109 | 1428 |
0.19 | 2:19 | 42 | 11:09 | 105 102-108 | 1170 |
0.25 | 3:01 | 42 | 11:07 | 110 108-111 | 1223 |
0.31 | 3:41 | 40 | 10:47 | 111 109-113 | 1197 |
0.38 | 4:24 | 43 | 11:23 | 112 110-117 | 1275 |
0.44 | 5:05 | 40 | 10:47 | 117 115-118 | 1262 |
0.50 | 5:44 | 40 | 10:37 | 119 118-121 | 1264 |
0.56 | 6:33 | 48 +11 | 12:51 | 113 108-118 | 1452 |
0.63 | 7:14 | 41 | 10:55 | 118 117-120 | 1288 |
0.69 | 7:53 | 39 | 10:26 | 121 119-123 | 1263 |
0.75 | 8:31 | 38 | 10:09 | 122 121-124 | 1238 |
0.81 | 9:30 | 59 +2 | 15:48 | 108 97-122 | 1706 |
0.88 | 10:11 | 41 | 10:51 | 109 102-114 | 1182 |
0.94 | 10:51 | 40 | 10:47 | 117 114-119 | 1261 |
1.00 | 12:06 | 1:15 +38 | 20:01 | 99 89-111 | 1981 |
1.06 | 12:48 | 42 | 11:17 | 106 100-116 | 1195 |
1.13 | 13:43 | 55 +8 | 14:41 | 120 117-126 | 1762 |
1.19 | 14:29 | 46 | 12:10 | 130 126-134 | 1581 |
1.25 | 15:10 | 41 | 10:53 | 133 133-133 | 1448 |
1.31 | 15:56 | 46 | 12:15 | 133 132-135 | 1629 |
1.38 | 16:41 | 45 | 12:02 | 136 134-138 | 1636 |
1.44 | 18:19 | 1:38 +27 | 26:01 | 112 97-134 | 2914 |
1.50 | 19:02 | 43 | 11:31 | 112 105-118 | 1290 |
1.56 | 20:19 | 1:18 +42 | 20:42 | 110 97-121 | 2278 |
1.63 | 21:07 | 47 | 12:38 | 113 107-119 | 1427 |
1.69 | 22:09 | 1:02 | 16:40 | 103 95-117 | 1716 |
1.75 | 22:51 | 42 | 11:16 | 111 103-118 | 1251 |
1.81 | 23:38 | 47 | 12:32 | 116 114-119 | 1454 |
1.88 | 24:28 | 50 | 13:15 | 112 107-117 | 1484 |
1.94 | 24:57 | 29 | 7:45 | 125 116-134 | 968 |
2.00 | 25:25 | 28 | 7:20 | 140 134-144 | 1027 |
2.06 | 25:52 | 27 | 7:14 | 148 145-150 | 1072 |
2.13 | 26:21 | 30 | 7:52 | 152 150-153 | 1197 |
2.19 | 26:50 | 28 | 7:31 | 154 154-155 | 1158 |
2.25 | 27:56 | 1:06 | 17:40 | 134 111-155 | 2367 |
2.31 | 28:27 | 31 | 8:15 | 131 114-144 | 1082 |
2.38 | 28:55 | 28 | 7:34 | 148 144-151 | 1119 |
2.44 | 29:24 | 28 | 7:36 | 154 152-157 | 1169 |
2.50 | 30:33 | 1:09 | 18:23 | 138 114-158 | 2536 |
2.56 | 31:01 | 29 | 7:42 | 126 112-144 | 969 |
2.63 | 31:29 | 28 | 7:21 | 150 144-154 | 1103 |
2.69 | 31:58 | 29 | 7:42 | 156 154-158 | 1201 |
2.75 | 32:26 | 28 | 7:32 | 160 158-161 | 1206 |
2.81 | 33:49 | 1:23 | 22:09 | 136 114-160 | 3011 |
2.88 | 34:15 | 26 | 6:53 | 134 121-146 | 923 |
2.94 | 34:41 | 26 | 6:55 | 152 147-156 | 1052 |
3.00 | 35:08 | 27 | 7:16 | 159 158-161 | 1157 |
3.06 | 37:37 | 2:29 +1:05 | 39:44 | 138 109-161 | 5483 |
3.13 | 38:34 | 56 | 15:02 | 110 103-123 | 1654 |
3.19 | 39:19 | 45 | 12:04 | 130 126-131 | 1568 |
3.25 | 40:02 | 43 | 11:29 | 135 133-136 | 1550 |
3.31 | 41:19 | 1:17 | 20:29 | 120 106-136 | 2459 |
3.38 | 42:17 | 59 | 15:37 | 110 106-114 | 1718 |
3.44 | 43:02 | 45 | 12:02 | 121 115-123 | 1457 |
3.50 | 43:47 | 44 | 11:48 | 124 122-126 | 1464 |
3.56 | 44:28 | 41 | 11:00 | 125 121-127 | 1375 |
3.63 | 45:11 | 42 | 11:20 | 121 120-122 | 1371 |
3.69 | 46:06 | 56 +2 | 14:50 | 122 120-124 | 1809 |
3.75 | 47:27 | 1:21 | 21:32 | 117 112-120 | 2520 |
3.81 | 48:39 | 1:12 | 19:09 | 112 110-116 | 2145 |
3.88 | 49:27 | 48 | 12:53 | 113 110-118 | 1456 |
3.94 | 50:21 | 54 | 14:20 | 118 110-123 | 1692 |
4.00 | 51:21 | 1:01 | 16:08 | 109 106-115 | 1759 |
4.06 | 52:05 | 44 | 11:44 | 122 115-128 | 1431 |
4.13 | 52:49 | 44 | 11:47 | 127 126-128 | 1497 |
4.19 | 53:40 | 51 | 13:32 | 126 120-128 | 1705 |
4.25 | 54:45 | 1:05 | 17:16 | 112 105-117 | 1934 |
4.31 | 55:27 | 42 | 11:08 | 125 119-128 | 1392 |
4.38 | 56:12 | 45 | 12:04 | 129 128-130 | 1557 |
4.44 | 56:55 | 43 | 11:29 | 130 130-130 | 1493 |
4.50 | 57:39 | 44 | 11:46 | 132 130-133 | 1553 |
4.56 | 58:25 | 46 | 12:11 | 134 133-135 | 1633 |
4.62 | 59:09 | 44 | 11:39 | 133 132-134 | 1550 |
4.69 | 1:00:04 | 56 | 14:50 | 128 126-133 | 1898 |
4.75 | 1:01:05 | 1:00 | 16:07 | 128 118-132 | 2062 |
4.76 | 1:01:28 | 23 | 29:09 | 113 110-117 | 3295 |
Heart
122/161max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 11:08 | 11:08 | 41.14 |
5km | 37:02 | 11:55 | 42.13 |
5M | 1:01:19 | 12:16 | 41.55 |
10km | 1:17:12 | 12:25 | 41.27 |
10M | 2:07:50 | 12:47 | 41.26 |
Half | 2:50:12 | 13:00 | 40.72 |
20M | 4:26:32 | 13:20 | 41.21 |
Mara | 5:54:52 | 13:33 | 41.27 |
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