Mon 15th Jun 2020 at 12:00pm by Runningbug

Run > Intervals

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Time
26:42
Miles
2.62
Min/mi
10:11
Pacing
9%
WAVA
48.92
Stride(cm)
94
Cals
282
Cadence
168
BPM
125
%MHR
77.9
B/mi
1271
Surface
Road

Notes & Comments

Far too quick first two efforts pulled groin so eased up

Must step back for a week or so

Split Summary
===
1) 0.5m - 3:40(7:17/m) 145/155bpm 51cal 8.23/9.71mph
2) 0.21m - 1:29(7:12/m) 136/154bpm 18cal 8.34/8.75mph
3) 0.06m - 1:20(23:51/m) 123/148bpm 15cal 2.52/8.5mph
4) 0.25m - 1:53(7:39/m) 131/145bpm 22cal 7.84/8.89mph
5) 0.27m - 2:59(10:58/m) 128/145bpm 33cal 5.48/8.91mph
6) 0.14m - 3:32(25:07/m) 101/145bpm 18cal 2.39/7.56mph
7) 0.24m - 1:56(7:59/m) 127/143bpm 20cal 7.52/8.14mph
8) 0.96m - 9:53(10:20/m) 123/143bpm 105cal 5.81/7.53mph

3:40 1:29 1:20 1:53 2:59 3:32 1:56 9:53

Pace

28%

29%

19%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	27	27 +3	7:19	108 85-130	791	189 124-200
0.13	54	27	7:07	139 133-144	989	192 192-194
0.19	1:21	27	7:17	148 145-150	1079	190 190-192
0.25	1:49	28	7:22	151 150-151	1113	191 188-192
0.31	2:17	28	7:29	153 151-154	1145	190 188-192
0.38	2:45	28	7:24	154 153-154	1139	188 186-190
0.44	3:13	28	7:33	154 154-154	1162	189 188-190
0.50	3:41	28	7:21	155 154-155	1140	189 186-190
0.56	7:03	3:22 +3:13	53:53	122 100-154	6574	195 192-200
0.63	7:45	42	11:18	138 133-142	1559	192 190-196
0.69	8:14	29	7:36	147 143-150	1118	191 190-192
0.75	9:22	1:08	18:11	128 108-148	2328	129 112-190
0.81	10:03	41	10:57	110 99-125	1205	155 108-194
0.88	10:33	30	8:03	130 127-132	1046	187 186-190
0.94	11:03	29	7:52	136 133-139	1070	186 186-186
1.00	11:31	29	7:40	143 141-145	1095	185 184-186
1.06	15:20	3:49 +2:31	1:00:56	119 99-145	7252	136 110-194
1.13	15:53	33	8:42	120 110-130	1044	190 188-194
1.19	16:22	29	7:48	136 132-139	1062	189 186-190
1.25	16:52	30	7:55	142 141-143	1123	186 182-188
1.31	17:45	53	14:13	135 121-145	1920	142 108-182
1.38	19:25	1:40	26:39	102 91-118	2719	117 106-126
1.44	20:46	1:21	21:35	90 88-96	1942	158 126-190
1.50	21:16	30	8:02	113 100-124	908	182 180-186
1.56	21:45	29	7:49	132 126-137	1031	182 180-184
1.63	22:15	30	7:57	139 138-139	1105	180 180-180
1.69	23:00	45	12:06	138 128-143	1671	149 106-182
1.75	24:16	1:16	20:14	107 92-125	2165	110 104-174
1.81	24:54	38	10:09	109 101-118	1106	175 174-176
1.88	25:29	34	9:08	121 118-124	1106	175 174-176
1.94	26:04	36	9:30	126 125-126	1197	174 172-176
2.00	26:41	37	9:54	132 128-134	1306	171 170-174
2.06	27:16	34	9:11	130 128-133	1193	172 170-176
2.13	30:43	3:27 +3:06	55:15	104 82-128	5746	176 170-178
2.19	31:30	47	12:40	122 118-126	1545	175 174-176
2.25	32:06	35	9:26	128 127-129	1208	175 174-176
2.31	32:43	37	9:53	128 127-129	1265	175 172-176
2.38	33:16	34	8:57	131 128-133	1173	173 172-174
2.44	33:51	35	9:14	131 130-132	1209	175 174-176
2.50	34:27	36	9:35	131 129-132	1255	176 174-178
2.56	35:01	34	9:11	131 130-132	1203	176 174-178
2.62	35:35	34	9:10	133 132-133	1220	174 172-174

Heart

125/155max

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MHR
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Cadence

168 (200 max) Stride Length: 94cm Run: 77.9% Walk: 22.1%

Cadence Chart

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Cadence Bands

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:02	49.74%	More
800m	3:36	7:14	57.52%	More
1km	6:25	10:20	42.02%	More
Mile	11:27	11:27	39.98%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:48	9:48	46.73
5km	31:53	10:16	48.94
5M	52:20	10:28	48.69
10km	1:05:37	10:34	48.56
10M	1:47:41	10:46	48.99
Half	2:22:39	10:53	48.59
20M	3:41:36	11:05	49.56
Mara	4:53:33	11:12	49.89

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