Wed 1st Jul 2020 at 1:00pm by trackvet

Run > Intervals

drizzle
breezy

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Time
44:06
Miles
4.30
Min/mi
10:15
Pacing
39%
WAVA
49.50
Stride(cm)
95
Cals
465
Cadence
166
BPM
121
%MHR
70.9
B/mi
1244
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 12:56(12:56/m) 89/124bpm 110cal
2) 0.11m - 1:05(9:27/m) 104/124bpm 7cal
3) 0.12m - 1:00(8:05/m) 128/132bpm 11cal
4) 0.19m - 2:00(10:47/m) 127/136bpm 23cal
5) 0.13m - 1:00(7:40/m) 127/136bpm 11cal
6) 0.18m - 2:00(11:17/m) 128/135bpm 23cal
7) 0.13m - 1:00(7:45/m) 134/142bpm 12cal
8) 0.2m - 2:00(9:50/m) 126/145bpm 21cal
9) 0.13m - 1:00(7:44/m) 130/136bpm 11cal
10) 0.19m - 2:00(10:20/m) 136/141bpm 24cal
11) 0.13m - 1:00(7:46/m) 136/144bpm 12cal
12) 0.18m - 2:00(11:15/m) 137/145bpm 24cal
13) 0.12m - 1:00(8:00/m) 139/146bpm 12cal
14) 0.19m - 2:00(10:16/m) 128/145bpm 21cal
15) 0.13m - 1:00(7:45/m) 141/147bpm 12cal
16) 0.18m - 2:00(11:23/m) 146/149bpm 26cal
17) 0.13m - 1:00(7:37/m) 139/144bpm 12cal
18) 0.18m - 2:00(10:59/m) 137/144bpm 21cal
19) 0.13m - 1:00(7:39/m) 139/145bpm 12cal
20) 0.2m - 2:00(10:12/m) 133/146bpm 21cal
21) 0.13m - 1:00(7:45/m) 147/155bpm 13cal
22) 0.2m - 2:00(10:14/m) 143/153bpm 25cal
23) 0.01m - 5(6:41/m) 147/148bpm 1cal

10 x 60 secs (2:00) fairly hard. Calves and left hamstring felt a bit precarious so could potenitially have gone faster but pleased to have got through it without any real issues.

12:56 1:05 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 5

Pace

25%

10%

17%

18%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	57	57	15:16	87 81-90	1328	126 124-130
0.13	1:52	55	14:37	82 78-87	1199	128 122-132
0.19	2:45	53	14:11	90 82-97	1276	133 128-148
0.25	3:40	55	14:32	74 67-90	1076	130 126-132
0.31	4:35	55	14:43	76 72-79	1119	132 130-134
0.38	5:31	56	14:48	83 77-87	1229	132 128-136
0.44	6:25	55	14:32	82 77-90	1192	132 130-134
0.50	7:21	56	15:03	80 73-84	1204	131 128-132
0.56	8:16	54	14:28	81 78-85	1171	132 130-134
0.63	9:11	55	14:37	78 75-82	1141	132 130-134
0.69	10:00	49	13:12	81 79-85	1069	138 132-176
0.75	10:35	35	9:25	102 89-109	961	174 170-178
0.81	11:11	36	9:39	113 109-116	1090	172 172-172
0.88	11:47	36	9:32	119 116-121	1135	173 172-174
0.94	12:22	35	9:22	120 118-121	1124	172 170-174
1.00	12:56	34	8:58	123 121-124	1103	171 170-172
1.06	16:40	3:44 +3:26	59:41	95 75-124	5669	175 172-178
1.13	17:31	51	13:33	116 111-121	1571	174 172-176
1.19	18:01	31	8:09	128 122-131	1043	182 180-184
1.25	18:33	32	8:24	132 129-134	1110	180 166-182
1.31	19:12	39	10:27	132 130-136	1379	165 162-168
1.38	19:54	42	11:09	124 119-129	1382	164 162-166
1.44	20:31	38	10:02	119 118-121	1194	168 162-178
1.50	21:01	30	7:56	124 118-130	984	180 176-184
1.56	21:31	30	8:01	134 131-136	1074	182 168-184
1.63	22:14	43	11:31	132 129-135	1519	164 162-166
1.69	22:57	43	11:23	125 122-129	1423	166 164-168
1.75	23:43	46 +8	12:21	125 122-128	1544	172 166-182
1.81	24:12	29	7:47	134 130-138	1044	185 184-186
1.88	24:44	32	8:29	141 139-144	1195	179 164-186
1.94	25:56	1:12 +41	19:09	125 119-140	2394	170 164-172
2.00	26:38	42	11:16	124 122-125	1397	172 170-172
2.06	27:32	54 +17	14:25	123 122-126	1772	173 170-176
2.13	28:02	30	7:55	127 124-130	1005	183 174-184
2.19	28:31	29	7:44	134 132-136	1035	185 184-188
2.25	29:10	39	10:27	137 134-140	1431	168 164-184
2.31	29:48	38	10:01	137 133-141	1372	168 166-172
2.38	30:27	39	10:21	133 131-135	1376	169 168-170
2.44	30:58	31	8:16	131 130-134	1082	183 170-186
2.50	31:27	29	7:46	140 134-144	1087	185 184-186
2.56	32:06	40	10:33	143 139-145	1508	170 164-184
2.63	32:51	45	11:55	136 134-138	1620	166 164-166
2.69	33:30	39	10:30	132 131-134	1385	168 166-170
2.75	34:01	31	8:18	134 132-139	1112	182 168-186
2.81	34:31	30	7:55	144 140-146	1140	184 184-184
2.88	36:35	2:04 +1:24	33:01	126 113-145	4160	170 164-176
2.94	37:12	37	9:57	125 122-128	1245	173 170-174
3.00	37:49	37	9:50	129 129-130	1269	171 170-172
3.06	38:20	31	8:13	136 131-140	1118	181 170-186
3.13	38:49	29	7:42	143 139-147	1100	185 184-186
3.19	39:30	41	11:00	147 144-148	1617	173 164-186
3.25	40:12	42	11:19	146 144-149	1652	167 164-168
3.31	40:54	41	10:59	144 141-146	1582	168 168-170
3.38	41:24	30	8:02	136 132-140	1092	182 170-188
3.44	41:52	28	7:27	143 141-144	1065	186 184-188
3.50	42:32	41	10:53	143 141-144	1557	170 160-184
3.56	43:14	42	11:10	136 130-142	1519	169 166-170
3.63	43:53	39	10:24	132 130-135	1372	171 170-172
3.69	44:23	29	7:47	136 132-139	1059	184 172-188
3.75	44:51	29	7:39	141 138-144	1079	186 186-188
3.81	46:31	1:40 +1:16	26:42	129 121-145	3444	175 166-184
3.88	47:18	47	12:31	132 128-135	1653	173 172-174
3.94	48:00	42	11:11	137 133-143	1533	172 170-174
4.00	48:31	31	8:20	147 144-150	1225	181 170-190
4.06	49:01	30	7:58	146 141-155	1164	187 184-190
4.13	49:59	58 +23	15:29	144 135-153	2231	177 166-186
4.19	50:39	39	10:28	142 133-149	1487	171 170-176
4.25	51:17	38	10:07	146 145-149	1477	172 170-176
4.29	51:41	24	9:17	147 146-149	1366	172 170-174

Heart

121/155max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

166 (190 max) Stride Length: 95cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	67.3	174	3.6	32:20	11:03
Walk	19.7	130	0.7	11:41	17:10
Still	0.2	-	-	6	-
Pause	12.8	-	-	7:35	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:10	8:42	40.21%	More
800m	4:23	8:50	47.16%	More
1km	5:49	9:22	46.33%	More
Mile	10:17	10:17	44.56%	More
5k	33:26	10:46	46.66%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:24	9:24	48.72
5km	31:15	10:04	49.93
5M	51:45	10:21	49.24
10km	1:05:09	10:29	48.90
10M	1:47:53	10:47	48.89
Half	2:23:38	10:58	48.26
20M	3:44:56	11:15	48.83
Mara	4:59:29	11:26	48.90

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