Tue 23rd Jun 2020 at 9:00am by martin K
Run > Intervals
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Time
55:02
-
Miles 4.66
-
Min/mi 11:49
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Pacing
38.2%
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WAVA
43.48
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Cals
529
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BPM
127
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%MHR
72.6
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B/mi 1501
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Surface
Road
Notes & Comments
Split Summary
TC 200m x 7 reps
===
1) 0.46m - 5:12(11:16/m) 109/120bpm 39cal 5.33/6.8mph
2) 0m - 1(16:33/m) 93/93bpm 3.62/4.94mph
3) 0.91m - 11:27(12:39/m) 115/137bpm 95cal 4.74/6.69mph
4) 0.65m - 5:58(9:13/m) 130/154bpm 63cal 6.51/8.99mph
5) 0.08m - 32(6:32/m) 157/159bpm 7cal 9.18/9.69mph******
6) 0.05m - 1:10(22:37/m) 138/158bpm 14cal 2.65/8.53mph
7) 0.09m - 31(5:50/m) 140/150bpm 6cal 10.28/10.67mph******
8) 0.05m - 57(18:39/m) 137/151bpm 11cal 3.22/9.83mph
9) 0.09m - 30(5:42/m) 140/151bpm 5cal 10.51/10.92mph******
10) 0.04m - 55(24:49/m) 140/152bpm 11cal 2.42/9.82mph
11) 0.08m - 29(5:40/m) 140/152bpm 5cal 10.59/11.32mph******
12) 0.06m - 1:08(18:04/m) 139/154bpm 13cal 3.32/11.29mph
13) 0.08m - 27(5:31/m) 143/153bpm 5cal 10.86/11.37mph******
14) 0.03m - 1:04(32:09/m) 141/154bpm 13cal 1.87/10.47mph
15) 0.09m - 29(5:14/m) 139/152bpm 4cal 11.47/12.19mph*******
16) 0.05m - 1:10(22:42/m) 139/153bpm 13cal 2.64/10.91mph
17) 0.08m - 25(5:04/m) 143/155bpm 4cal 11.42/11.93mph*******
18) 0.05m - 1:31(32:33/m) 137/156bpm 17cal 1.84/10.98mph
19) 0.25m - 2:50(11:23/m) 130/140bpm 28cal 5.27/5.98mph
20) 0.05m - 1:13(23:05/m) 125/139bpm 11cal 2.6/4.46mph
21) 0.28m - 3:00(10:33/m) 130/137bpm 28cal 5.68/7.11mph
22) 0.03m - 47(23:21/m) 120/131bpm 6cal 2.57/5.9mph
23) 0.22m - 2:42(12:17/m) 136/145bpm 28cal 4.88/6.46mph
24) 0.02m - 27(18:35/m) 137/143bpm 5cal 3.23/4.51mph
25) 0.06m - 42(11:54/m) 128/129bpm 6cal 5.04/5.77mph
26) 0.01m - 12(18:22/m) 126/128bpm 1cal 3.27/5.22mph
27) 0.21m - 2:02(9:52/m) 138/144bpm 23cal 6.08/7mph
28) 0.1m - 2:16(22:08/m) 117/143bpm 13cal 2.71/5.68mph
29) 0.48m - 4:57(10:21/m) 138/145bpm 55cal 5.8/7.17mph
TC 200m x 7 reps
===
1) 0.46m - 5:12(11:16/m) 109/120bpm 39cal 5.33/6.8mph
2) 0m - 1(16:33/m) 93/93bpm 3.62/4.94mph
3) 0.91m - 11:27(12:39/m) 115/137bpm 95cal 4.74/6.69mph
4) 0.65m - 5:58(9:13/m) 130/154bpm 63cal 6.51/8.99mph
5) 0.08m - 32(6:32/m) 157/159bpm 7cal 9.18/9.69mph******
6) 0.05m - 1:10(22:37/m) 138/158bpm 14cal 2.65/8.53mph
7) 0.09m - 31(5:50/m) 140/150bpm 6cal 10.28/10.67mph******
8) 0.05m - 57(18:39/m) 137/151bpm 11cal 3.22/9.83mph
9) 0.09m - 30(5:42/m) 140/151bpm 5cal 10.51/10.92mph******
10) 0.04m - 55(24:49/m) 140/152bpm 11cal 2.42/9.82mph
11) 0.08m - 29(5:40/m) 140/152bpm 5cal 10.59/11.32mph******
12) 0.06m - 1:08(18:04/m) 139/154bpm 13cal 3.32/11.29mph
13) 0.08m - 27(5:31/m) 143/153bpm 5cal 10.86/11.37mph******
14) 0.03m - 1:04(32:09/m) 141/154bpm 13cal 1.87/10.47mph
15) 0.09m - 29(5:14/m) 139/152bpm 4cal 11.47/12.19mph*******
16) 0.05m - 1:10(22:42/m) 139/153bpm 13cal 2.64/10.91mph
17) 0.08m - 25(5:04/m) 143/155bpm 4cal 11.42/11.93mph*******
18) 0.05m - 1:31(32:33/m) 137/156bpm 17cal 1.84/10.98mph
19) 0.25m - 2:50(11:23/m) 130/140bpm 28cal 5.27/5.98mph
20) 0.05m - 1:13(23:05/m) 125/139bpm 11cal 2.6/4.46mph
21) 0.28m - 3:00(10:33/m) 130/137bpm 28cal 5.68/7.11mph
22) 0.03m - 47(23:21/m) 120/131bpm 6cal 2.57/5.9mph
23) 0.22m - 2:42(12:17/m) 136/145bpm 28cal 4.88/6.46mph
24) 0.02m - 27(18:35/m) 137/143bpm 5cal 3.23/4.51mph
25) 0.06m - 42(11:54/m) 128/129bpm 6cal 5.04/5.77mph
26) 0.01m - 12(18:22/m) 126/128bpm 1cal 3.27/5.22mph
27) 0.21m - 2:02(9:52/m) 138/144bpm 23cal 6.08/7mph
28) 0.1m - 2:16(22:08/m) 117/143bpm 13cal 2.71/5.68mph
29) 0.48m - 4:57(10:21/m) 138/145bpm 55cal 5.8/7.17mph
5:12 1 11:27 5:58 32 1:10 31 57 30 55 29 1:08 27 1:04 29 1:10 25 1:31 2:50 1:13 3:00 47 2:42 27 42 12 2:02 2:16 4:57
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI |
---|---|---|---|---|---|
0.06 | 1:03 | 1:03 +22 | 16:53 | 96 77-105 | 1621 |
0.13 | 1:43 | 40 | 10:40 | 109 105-114 | 1163 |
0.19 | 2:25 | 42 | 11:12 | 114 113-115 | 1277 |
0.25 | 3:06 | 41 | 10:57 | 114 114-116 | 1249 |
0.31 | 3:49 | 42 | 11:16 | 117 116-119 | 1317 |
0.38 | 4:26 | 37 | 9:55 | 118 117-120 | 1170 |
0.44 | 5:41 | 1:16 +26 | 20:09 | 105 96-120 | 2115 |
0.50 | 6:26 | 45 | 11:57 | 96 92-105 | 1148 |
0.56 | 7:16 | 50 | 13:16 | 115 107-119 | 1525 |
0.63 | 7:55 | 39 | 10:26 | 114 113-117 | 1189 |
0.69 | 8:33 | 38 | 10:02 | 120 118-123 | 1205 |
0.75 | 10:07 | 1:34 +50 | 25:02 | 110 95-125 | 2753 |
0.81 | 10:47 | 41 | 10:51 | 115 112-118 | 1249 |
0.88 | 11:24 | 37 | 9:55 | 113 112-117 | 1120 |
0.94 | 12:02 | 37 | 9:57 | 112 111-114 | 1115 |
1.00 | 12:43 | 41 | 10:52 | 116 111-124 | 1261 |
1.06 | 13:30 | 48 | 12:42 | 127 125-130 | 1612 |
1.13 | 14:14 | 43 | 11:34 | 134 131-137 | 1550 |
1.19 | 16:25 | 2:12 +1:33 | 35:07 | 123 95-135 | 4320 |
1.25 | 17:39 | 1:13 +19 | 19:34 | 118 104-128 | 2309 |
1.31 | 18:52 | 1:13 | 19:29 | 117 97-130 | 2279 |
1.38 | 20:14 | 1:22 +1 | 21:57 | 99 94-107 | 2173 |
1.44 | 20:52 | 38 | 10:13 | 114 107-121 | 1165 |
1.50 | 21:31 | 39 | 10:22 | 127 124-128 | 1316 |
1.56 | 22:11 | 39 | 10:30 | 128 128-129 | 1345 |
1.63 | 22:50 | 39 | 10:30 | 127 126-129 | 1333 |
1.69 | 24:09 | 1:19 +37 | 21:09 | 116 101-127 | 2453 |
1.75 | 24:42 | 32 | 8:37 | 125 117-131 | 1077 |
1.81 | 25:14 | 33 | 8:43 | 138 133-141 | 1202 |
1.88 | 25:44 | 30 | 7:53 | 144 142-145 | 1135 |
1.94 | 26:14 | 30 | 7:56 | 148 146-150 | 1173 |
2.00 | 26:40 | 26 | 7:03 | 152 151-153 | 1071 |
2.06 | 27:04 | 24 | 6:24 | 156 154-158 | 999 |
2.13 | 28:10 | 1:06 | 17:36 | 142 122-159 | 2498 |
2.19 | 28:39 | 29 | 7:44 | 130 119-144 | 1006 |
2.25 | 29:20 | 41 | 11:00 | 147 142-151 | 1617 |
2.31 | 30:03 | 42 | 11:18 | 129 122-140 | 1457 |
2.38 | 30:30 | 28 | 7:24 | 147 138-152 | 1088 |
2.44 | 31:26 | 55 | 14:45 | 135 123-149 | 1991 |
2.50 | 31:52 | 26 | 7:03 | 148 141-154 | 1044 |
2.56 | 32:56 | 1:04 | 17:03 | 135 123-153 | 2302 |
2.63 | 33:19 | 22 | 6:00 | 143 134-152 | 857 |
2.69 | 34:32 | 1:13 | 19:35 | 138 121-154 | 2703 |
2.75 | 34:51 | 19 | 5:08 | 142 132-150 | 730 |
2.81 | 36:01 | 1:10 | 18:36 | 137 122-153 | 2548 |
2.88 | 36:25 | 24 | 6:18 | 142 133-151 | 895 |
2.94 | 37:54 | 1:29 | 23:42 | 140 117-156 | 3319 |
3.00 | 41:58 | 4:04 +3:38 | 1:05:05 | 119 112-128 | 7746 |
3.06 | 43:03 | 1:05 | 17:24 | 132 130-133 | 2297 |
3.13 | 43:45 | 42 | 11:11 | 134 132-135 | 1499 |
3.19 | 44:30 | 45 | 11:55 | 138 137-139 | 1645 |
3.25 | 45:49 | 1:20 | 21:15 | 123 112-138 | 2613 |
3.31 | 46:34 | 45 | 11:56 | 123 118-128 | 1469 |
3.38 | 47:11 | 37 | 9:49 | 132 130-134 | 1296 |
3.44 | 47:49 | 38 | 10:11 | 136 135-137 | 1384 |
3.50 | 48:27 | 38 | 10:13 | 135 133-136 | 1378 |
3.56 | 49:32 | 1:05 | 17:20 | 121 111-133 | 2097 |
3.63 | 50:16 | 44 | 11:46 | 124 116-133 | 1459 |
3.69 | 51:04 | 47 | 12:36 | 139 133-143 | 1752 |
3.75 | 51:52 | 48 | 12:53 | 143 142-145 | 1842 |
3.81 | 52:45 | 53 | 14:15 | 138 127-145 | 1966 |
3.88 | 53:33 | 48 | 12:43 | 128 124-129 | 1628 |
3.94 | 54:13 | 40 | 10:43 | 132 124-137 | 1414 |
4.00 | 54:50 | 37 | 9:56 | 141 138-143 | 1400 |
4.06 | 55:25 | 35 | 9:15 | 143 142-144 | 1324 |
4.13 | 56:40 | 1:15 | 20:04 | 127 110-144 | 2548 |
4.19 | 57:55 | 1:15 | 19:54 | 108 106-112 | 2150 |
4.25 | 58:32 | 37 | 9:49 | 121 112-129 | 1188 |
4.31 | 59:12 | 41 | 10:50 | 134 130-136 | 1452 |
4.38 | 59:49 | 36 | 9:42 | 138 137-140 | 1338 |
4.44 | 1:00:26 | 38 | 10:01 | 141 140-142 | 1413 |
4.50 | 1:01:06 | 39 | 10:32 | 143 142-143 | 1506 |
4.56 | 1:01:45 | 39 | 10:20 | 143 142-144 | 1477 |
4.62 | 1:02:25 | 41 | 10:51 | 144 143-144 | 1562 |
4.66 | 1:02:48 | 23 | 11:16 | 143 143-144 | 1612 |
Heart
127/159max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:46 | 10:46 | 42.89 |
5km | 35:49 | 11:32 | 43.93 |
5M | 59:18 | 11:52 | 43.35 |
10km | 1:14:40 | 12:01 | 43.06 |
10M | 2:03:38 | 12:22 | 43.06 |
Half | 2:44:36 | 12:34 | 42.51 |
20M | 4:17:46 | 12:53 | 43.01 |
Mara | 5:43:11 | 13:06 | 43.08 |
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