Tue 30th Jun 2020 at 9:00am by martin K
Run > Intervals
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Time
46:23
-
Miles 3.99
-
Min/mi 11:37
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Pacing
61%
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WAVA
43.94
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Cals
413
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BPM
126
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%MHR
72.3
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B/mi 1470
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Surface
Road
Notes & Comments
Split Summary
TC 200m x 9 reps
===
1) 1m - 10:28(10:28/m) 110/122bpm 78cal 5.73/7.44mph
2) 0.14m - 1:24(9:41/m) 123/130bpm 14cal 6.19/7.32mph
3) 0.05m - 54(19:44/m) 120/131bpm 8cal 3.04/5.59mph
4) 0.3m - 2:11(7:11/m) 133/143bpm 24cal 8.35/10.51mph
5) 0.09m - 39(7:09/m) 149/153bpm 8cal 8.39/9.99mph*******
6) 0.04m - 1:05(24:05/m) 130/154bpm 11cal 2.49/8.59mph
7) 0.1m - 33(5:34/m) 135/151bpm 5cal 10.76/11.63mph*******
8) 0.04m - 57(24:13/m) 133/152bpm 10cal 2.48/10.57mph
9) 0.09m - 36(6:25/m) 133/152bpm 5cal 9.35/10.62mph*******
10) 0.05m - 1:09(22:16/m) 128/152bpm 11cal 2.7/9.58mph
11) 0.1m - 32(5:34/m) 138/152bpm 5cal 10.79/12.44mph*******
12) 0.04m - 1:03(23:14/m) 133/153bpm 11cal 2.58/9.81mph
13) 0.1m - 34(5:45/m) 136/153bpm 5cal 10.42/12.79mph*******
14) 0.06m - 1:20(21:45/m) 131/155bpm 13cal 2.76/10.24mph
15) 0.1m - 30(5:00/m) 140/155bpm 5cal 11.89/13.51mph*******
16) 0.05m - 1:12(22:02/m) 136/157bpm 13cal 2.72/11.3mph
17) 0.09m - 31(4:57/m) 135/158bpm 4cal 10.08/11.77mph*******
18) 0.07m - 1:51(27:18/m) 132/160bpm 17cal 2.2/9.4mph
19) 0.1m - 31(5:14/m) 139/153bpm 5cal 11.46/12.05mph*******
20) 0.04m - 1:10(26:07/m) 136/155bpm 12cal 2.3/11.31mph
21) 0.09m - 33(6:00/m) 137/157bpm 3cal 10/12.37mph********
22) 0.15m - 3:41(25:13/m) 116/158bpm 23cal 2.38/10.1mph
23) 0.23m - 3:15(14:19/m) 126/141bpm 26cal 4.19/5.32mph
24) 0.19m - 2:08(11:26/m) 126/136bpm 18cal 5.25/6.44mph
25) 0.02m - 28(20:17/m) 127/135bpm 4cal 2.96/5.13mph
26) 0.11m - 1:17(11:15/m) 125/132bpm 9cal 5.34/6.54mph
27) 0.54m - 5:52(10:51/m) 136/141bpm 66cal 5.53/7.26mph
TC 200m x 9 reps
===
1) 1m - 10:28(10:28/m) 110/122bpm 78cal 5.73/7.44mph
2) 0.14m - 1:24(9:41/m) 123/130bpm 14cal 6.19/7.32mph
3) 0.05m - 54(19:44/m) 120/131bpm 8cal 3.04/5.59mph
4) 0.3m - 2:11(7:11/m) 133/143bpm 24cal 8.35/10.51mph
5) 0.09m - 39(7:09/m) 149/153bpm 8cal 8.39/9.99mph*******
6) 0.04m - 1:05(24:05/m) 130/154bpm 11cal 2.49/8.59mph
7) 0.1m - 33(5:34/m) 135/151bpm 5cal 10.76/11.63mph*******
8) 0.04m - 57(24:13/m) 133/152bpm 10cal 2.48/10.57mph
9) 0.09m - 36(6:25/m) 133/152bpm 5cal 9.35/10.62mph*******
10) 0.05m - 1:09(22:16/m) 128/152bpm 11cal 2.7/9.58mph
11) 0.1m - 32(5:34/m) 138/152bpm 5cal 10.79/12.44mph*******
12) 0.04m - 1:03(23:14/m) 133/153bpm 11cal 2.58/9.81mph
13) 0.1m - 34(5:45/m) 136/153bpm 5cal 10.42/12.79mph*******
14) 0.06m - 1:20(21:45/m) 131/155bpm 13cal 2.76/10.24mph
15) 0.1m - 30(5:00/m) 140/155bpm 5cal 11.89/13.51mph*******
16) 0.05m - 1:12(22:02/m) 136/157bpm 13cal 2.72/11.3mph
17) 0.09m - 31(4:57/m) 135/158bpm 4cal 10.08/11.77mph*******
18) 0.07m - 1:51(27:18/m) 132/160bpm 17cal 2.2/9.4mph
19) 0.1m - 31(5:14/m) 139/153bpm 5cal 11.46/12.05mph*******
20) 0.04m - 1:10(26:07/m) 136/155bpm 12cal 2.3/11.31mph
21) 0.09m - 33(6:00/m) 137/157bpm 3cal 10/12.37mph********
22) 0.15m - 3:41(25:13/m) 116/158bpm 23cal 2.38/10.1mph
23) 0.23m - 3:15(14:19/m) 126/141bpm 26cal 4.19/5.32mph
24) 0.19m - 2:08(11:26/m) 126/136bpm 18cal 5.25/6.44mph
25) 0.02m - 28(20:17/m) 127/135bpm 4cal 2.96/5.13mph
26) 0.11m - 1:17(11:15/m) 125/132bpm 9cal 5.34/6.54mph
27) 0.54m - 5:52(10:51/m) 136/141bpm 66cal 5.53/7.26mph
10:28 1:24 54 2:11 39 1:05 33 57 36 1:09 32 1:03 34 1:20 30 1:12 31 1:51 31 1:10 33 3:41 3:15 2:08 28 1:17 5:52
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI |
---|---|---|---|---|---|
0.06 | 40 | 40 | 10:36 | 88 75-101 | 933 |
0.13 | 1:19 | 39 | 10:32 | 105 101-107 | 1106 |
0.19 | 2:01 | 41 | 11:03 | 110 108-111 | 1215 |
0.25 | 2:43 | 42 | 11:16 | 110 109-111 | 1239 |
0.31 | 4:12 | 1:29 +49 | 23:48 | 103 92-110 | 2451 |
0.38 | 4:55 | 43 | 11:28 | 108 102-113 | 1239 |
0.44 | 5:33 | 38 | 10:02 | 114 112-115 | 1143 |
0.50 | 6:13 | 40 | 10:46 | 116 114-117 | 1249 |
0.56 | 7:13 | 1:00 +20 | 15:59 | 106 100-115 | 1694 |
0.63 | 7:56 | 42 | 11:19 | 115 110-117 | 1302 |
0.69 | 8:33 | 37 | 9:55 | 118 117-120 | 1171 |
0.75 | 9:10 | 37 | 9:55 | 120 120-121 | 1190 |
0.81 | 10:31 | 1:21 +46 | 21:42 | 105 93-121 | 2279 |
0.88 | 11:15 | 44 | 11:38 | 116 112-120 | 1350 |
0.94 | 11:49 | 34 | 9:04 | 120 117-122 | 1088 |
1.00 | 12:23 | 35 | 9:12 | 118 117-118 | 1086 |
1.06 | 13:00 | 36 | 9:42 | 117 114-123 | 1134 |
1.13 | 13:42 | 42 +8 | 11:20 | 128 123-130 | 1450 |
1.19 | 14:47 | 1:05 | 17:14 | 121 107-131 | 2085 |
1.25 | 15:49 | 1:02 +36 | 16:34 | 117 108-125 | 1939 |
1.31 | 16:22 | 33 | 8:43 | 134 128-138 | 1169 |
1.38 | 16:48 | 26 | 7:00 | 140 138-141 | 981 |
1.44 | 17:16 | 28 | 7:31 | 141 140-141 | 1060 |
1.50 | 17:40 | 23 | 6:14 | 143 142-145 | 891 |
1.56 | 18:06 | 27 | 7:05 | 150 146-153 | 1061 |
1.63 | 19:16 | 1:09 | 18:31 | 133 109-154 | 2463 |
1.69 | 19:39 | 23 | 6:10 | 128 113-140 | 790 |
1.75 | 20:25 | 46 | 12:21 | 144 129-152 | 1779 |
1.81 | 21:07 | 42 | 11:19 | 120 109-137 | 1357 |
1.88 | 21:45 | 37 | 9:59 | 148 139-152 | 1476 |
1.94 | 22:59 | 1:15 +17 | 19:53 | 122 106-143 | 2426 |
2.00 | 23:20 | 21 | 5:33 | 144 133-152 | 799 |
2.06 | 24:30 | 1:10 | 18:41 | 129 110-153 | 2410 |
2.13 | 24:51 | 20 | 5:26 | 136 120-149 | 740 |
2.19 | 25:47 | 56 | 14:57 | 143 124-155 | 2139 |
2.25 | 26:31 | 44 | 11:51 | 120 107-139 | 1423 |
2.31 | 26:51 | 19 | 5:09 | 150 142-156 | 772 |
2.38 | 28:05 | 1:14 +1 | 19:51 | 133 111-157 | 2640 |
2.44 | 28:27 | 22 | 6:00 | 135 121-154 | 810 |
2.50 | 29:58 | 1:30 | 24:05 | 140 114-159 | 3371 |
2.56 | 30:37 | 40 | 10:33 | 122 110-139 | 1286 |
2.63 | 31:02 | 25 | 6:39 | 150 142-155 | 996 |
2.69 | 32:13 | 1:11 | 19:00 | 131 113-153 | 2490 |
2.75 | 32:37 | 23 | 6:14 | 144 129-156 | 897 |
2.81 | 34:16 | 1:39 | 26:20 | 133 107-158 | 3503 |
2.88 | 35:45 | 1:30 | 23:56 | 105 102-108 | 2513 |
2.94 | 36:46 | 1:01 | 16:13 | 106 99-119 | 1719 |
3.00 | 37:34 | 48 | 12:44 | 127 119-134 | 1616 |
3.06 | 38:22 | 48 | 12:53 | 138 135-141 | 1778 |
3.13 | 39:31 | 1:09 | 18:18 | 124 107-140 | 2270 |
3.19 | 40:15 | 44 | 11:48 | 117 107-124 | 1381 |
3.25 | 41:00 | 45 | 12:03 | 129 126-131 | 1554 |
3.31 | 41:40 | 40 | 10:34 | 134 131-136 | 1415 |
3.38 | 42:34 | 54 | 14:24 | 123 115-136 | 1772 |
3.44 | 43:14 | 40 | 10:44 | 127 123-130 | 1362 |
3.50 | 44:14 | 1:00 +17 | 15:56 | 130 127-132 | 2071 |
3.56 | 44:52 | 38 | 10:12 | 133 131-134 | 1356 |
3.63 | 45:29 | 37 | 9:51 | 135 134-137 | 1330 |
3.69 | 46:07 | 38 | 10:05 | 138 137-139 | 1393 |
3.75 | 46:48 | 41 | 11:00 | 140 138-141 | 1539 |
3.81 | 47:28 | 40 | 10:41 | 140 139-141 | 1496 |
3.88 | 48:07 | 39 | 10:23 | 140 139-141 | 1454 |
3.94 | 48:53 | 46 | 12:20 | 135 134-138 | 1665 |
3.99 | 49:36 | 43 | 12:58 | 134 131-135 | 1737 |
Heart
126/159max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:42 | 10:42 | 43.16 |
5km | 35:35 | 11:27 | 44.22 |
5M | 58:55 | 11:47 | 43.63 |
10km | 1:14:11 | 11:56 | 43.34 |
10M | 2:02:50 | 12:17 | 43.34 |
Half | 2:43:33 | 12:29 | 42.78 |
20M | 4:16:06 | 12:48 | 43.29 |
Mara | 5:40:59 | 13:01 | 43.36 |
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