Thu 18th Jun 2020 at 8:00am by martin K
Run > Intervals
-
Time
40:03
-
Miles
3.09
-
Min/mi
12:58
-
Pacing
37%
-
WAVA
39.04
-
Cals
324
-
BPM
124
-
%MHR
70.8
-
B/mi
1605
-
Surface
Road
Notes & Comments
Split Summary
TC 400m x 5
===
1) 1m - 10:12(10:12/m) 120/145bpm 97cal 5.88/10.13mph
2) 0.25m - 2:15(9:08/m) 127/144bpm 22cal 6.57/8.58mph
3) 0.26m - 1:52(7:03/m) 144/157bpm 22cal 8.51/9.71mph******
4) 0.05m - 1:10(25:08/m) 129/156bpm 12cal 2.39/8.3mph
5) 0.26m - 1:54(7:17/m) 146/159bpm 23cal 8.24/10.11mph******
6) 0.03m - 1:15(47:45/m) 130/154bpm 12cal 1.26/9.8mph
7) 0.27m - 1:55(7:05/m) 146/161bpm 23cal 8.48/10.01mph******
8) 0.05m - 1:41(31:32/m) 127/161bpm 15cal 1.9/8.27mph
9) 0.24m - 1:45(7:11/m) 143/159bpm 19cal 8.35/10.7mph******
10) 0.02m - 1:14(57:09/m) 133/150bpm 13cal 1.05/6.36mph
11) 0.28m - 1:53(6:48/m) 150/164bpm 23cal 8.81/11.85mph*****
12) 0.05m - 2:15(42:10/m) 128/164bpm 18cal 1.42/8.08mph
13) 0.33m - 10:42(32:56/m) 100/110bpm 25cal 1.82/3.91mph
10:12 2:15 1:52 1:10 1:54 1:15 1:55 1:41 1:45 1:14 1:53 2:15 10:42
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
0.06 |
49 |
49 |
13:06 |
96 76-110 |
1258 |
0.13 |
1:25 |
36 |
9:33 |
113 110-116 |
1079 |
0.19 |
2:02 |
37 |
9:59 |
110 109-113 |
1098 |
0.25 |
2:39 |
37 |
9:52 |
115 111-117 |
1135 |
0.31 |
3:16 |
37 |
9:47 |
119 118-120 |
1165 |
0.38 |
3:54 |
38 |
10:06 |
121 120-122 |
1221 |
0.44 |
4:35 |
41 |
10:52 |
123 122-124 |
1337 |
0.50 |
5:14 |
39 |
10:23 |
124 123-125 |
1288 |
0.56 |
5:49 |
35 |
9:22 |
127 125-129 |
1190 |
0.63 |
6:27 |
38 |
10:08 |
127 126-128 |
1286 |
0.69 |
8:13 |
1:46 +1:07
|
28:12 |
116 100-128 |
3271 |
0.75 |
8:58 |
46 |
12:15 |
122 108-133 |
1494 |
0.81 |
9:35 |
36 |
9:39 |
139 136-143 |
1342 |
0.88 |
10:51 |
1:17 +44
|
20:27 |
128 119-145 |
2617 |
0.94 |
11:31 |
39 |
10:28 |
126 125-127 |
1318 |
1.00 |
12:04 |
33 |
8:55 |
125 124-126 |
1115 |
1.06 |
14:41 |
2:37 +2:00
|
41:44 |
111 90-125 |
4632 |
1.13 |
15:15 |
34 |
9:04 |
121 107-133 |
1097 |
1.19 |
15:44 |
30 |
7:56 |
139 136-143 |
1104 |
1.25 |
17:09 |
1:25 +50
|
22:38 |
128 109-144 |
2897 |
1.31 |
17:38 |
28 |
7:35 |
129 118-138 |
979 |
1.38 |
18:06 |
28 |
7:33 |
144 140-149 |
1088 |
1.44 |
18:31 |
25 |
6:41 |
152 149-154 |
1015 |
1.50 |
18:57 |
26 |
6:53 |
156 155-157 |
1075 |
1.56 |
21:37 |
2:40 +1:26
|
42:42 |
129 100-156 |
5508 |
1.63 |
22:09 |
32 |
8:32 |
134 117-145 |
1144 |
1.69 |
22:36 |
27 |
7:09 |
150 147-152 |
1073 |
1.75 |
23:02 |
26 |
7:02 |
156 153-158 |
1096 |
1.81 |
23:47 |
44 +19
|
11:49 |
152 148-159 |
1797 |
1.88 |
25:13 |
1:27 |
23:06 |
129 106-154 |
2979 |
1.94 |
25:45 |
31 |
8:22 |
139 131-147 |
1163 |
2.00 |
26:10 |
26 |
6:50 |
152 149-155 |
1039 |
2.06 |
26:37 |
27 |
7:16 |
157 156-159 |
1140 |
2.13 |
27:16 |
39 |
10:25 |
158 153-161 |
1646 |
2.19 |
28:50 |
1:33 |
24:53 |
121 104-153 |
3010 |
2.25 |
29:15 |
25 |
6:46 |
136 126-147 |
920 |
2.31 |
29:43 |
28 |
7:32 |
153 149-156 |
1152 |
2.38 |
30:47 |
1:04 +39
|
16:57 |
144 132-159 |
2440 |
2.44 |
32:19 |
1:32 |
24:30 |
136 111-150 |
3331 |
2.50 |
32:42 |
24 |
6:17 |
131 118-142 |
823 |
2.56 |
33:09 |
26 |
7:03 |
151 143-157 |
1064 |
2.63 |
33:35 |
27 |
7:08 |
160 158-161 |
1141 |
2.69 |
34:02 |
26 |
6:59 |
163 161-164 |
1138 |
2.75 |
36:07 |
2:05 |
33:24 |
133 110-164 |
4443 |
2.81 |
37:29 |
1:22 |
21:59 |
102 99-109 |
2243 |
2.88 |
38:55 |
1:25 |
22:44 |
105 102-108 |
2387 |
2.94 |
40:21 |
1:27 |
23:05 |
107 103-110 |
2471 |
3.00 |
41:50 |
1:28 |
23:35 |
101 95-109 |
2382 |
3.06 |
44:18 |
2:29 |
39:42 |
97 91-99 |
3851 |
3.09 |
47:09 |
2:51 |
1:52:22 |
94 90-98 |
10562 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:40 |
6:43 |
52.49% |
More |
800m |
4:47 |
9:38 |
43.60% |
More |
1km |
6:20 |
10:12 |
42.91% |
More |
Mile |
10:12 |
10:12 |
45.28% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
12:07 |
12:07 |
38.12 |
5km |
40:17 |
12:58 |
39.06 |
5M |
1:06:42 |
13:20 |
38.54 |
10km |
1:23:59 |
13:31 |
38.28 |
10M |
2:19:04 |
13:54 |
38.28 |
Half |
3:05:10 |
14:08 |
37.79 |
20M |
4:49:58 |
14:30 |
38.24 |
Mara |
6:26:03 |
14:44 |
38.30 |
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