Wed 1st Jul 2020 at 6:00pm by Badger
Run > Intervals
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Time
29:46
-
Miles 3.35
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Min/mi 8:53
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Pacing
73%
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WAVA
55.26
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Stride(cm)
105
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Cals
315
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Cadence
173
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BPM
150
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%MHR
75.2
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B/mi 1330
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Asc(m)
25
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Surface
Road
Notes & Comments
3 comments
Out of the habit of speed work - first one sluggish, warmed up for the next three, lost a little for the last two (though a bit more swerving around trees took the edge off it I think)
Split Summary
===
1) 0.28m - 2:59(10:44/m) 114/128bpm 23cal
2) 0.31m - 2:20(7:31/m) 151/158bpm 27cal
3) 0.13m - 1:30(11:28/m) 127/157bpm 13cal
4) 0.31m - 2:09(6:55/m) 159/167bpm 26cal
5) 0.12m - 1:30(12:20/m) 139/167bpm 14cal
6) 0.31m - 2:06(6:46/m) 164/171bpm 26cal
7) 0.14m - 1:30(10:46/m) 146/170bpm 15cal
8) 0.31m - 2:09(6:55/m) 168/175bpm 28cal
9) 0.13m - 1:30(11:39/m) 146/173bpm 14cal
10) 0.31m - 2:13(7:09/m) 169/178bpm 28cal
11) 0.12m - 1:30(12:04/m) 152/179bpm 15cal
12) 0.31m - 2:12(7:06/m) 171/180bpm 29cal
13) 0.1m - 1:30(15:10/m) 151/180bpm 14cal
14) 0.47m - 4:39(9:52/m) 144/149bpm 43cal
Split Summary
===
1) 0.28m - 2:59(10:44/m) 114/128bpm 23cal
2) 0.31m - 2:20(7:31/m) 151/158bpm 27cal
3) 0.13m - 1:30(11:28/m) 127/157bpm 13cal
4) 0.31m - 2:09(6:55/m) 159/167bpm 26cal
5) 0.12m - 1:30(12:20/m) 139/167bpm 14cal
6) 0.31m - 2:06(6:46/m) 164/171bpm 26cal
7) 0.14m - 1:30(10:46/m) 146/170bpm 15cal
8) 0.31m - 2:09(6:55/m) 168/175bpm 28cal
9) 0.13m - 1:30(11:39/m) 146/173bpm 14cal
10) 0.31m - 2:13(7:09/m) 169/178bpm 28cal
11) 0.12m - 1:30(12:04/m) 152/179bpm 15cal
12) 0.31m - 2:12(7:06/m) 171/180bpm 29cal
13) 0.1m - 1:30(15:10/m) 151/180bpm 14cal
14) 0.47m - 4:39(9:52/m) 144/149bpm 43cal
2:59 2:20 1:30 2:09 1:30 2:06 1:30 2:09 1:30 2:13 1:30 2:12 1:30 4:39
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 42 | 42 | 11:18 | 89 50-117 | 1005 | 167 108-170 | 0/0 |
0.13 | 1:21 | 39 | 10:21 | 122 118-127 | 1263 | 168 166-172 | 2/0 |
0.19 | 2:01 | 40 | 10:45 | 126 124-128 | 1354 | 166 164-168 | 0/0 |
0.25 | 2:41 | 40 | 10:38 | 122 117-128 | 1298 | 166 164-166 | 0/0 |
0.31 | 3:13 | 32 | 8:25 | 126 117-142 | 1061 | 180 166-194 | 0/0 |
0.38 | 3:41 | 28 | 7:24 | 145 142-148 | 1074 | 193 190-196 | 0/1 |
0.44 | 4:09 | 28 | 7:31 | 153 148-156 | 1149 | 192 190-194 | 0/0 |
0.50 | 4:37 | 28 | 7:32 | 156 155-158 | 1175 | 194 192-196 | 0/1 |
0.56 | 5:08 | 30 | 8:06 | 155 153-157 | 1254 | 194 192-198 | 0/0 |
0.63 | 5:47 | 40 | 10:39 | 148 130-158 | 1575 | 152 114-196 | 1/0 |
0.69 | 6:31 | 43 | 11:34 | 117 107-130 | 1353 | 145 114-168 | 1/0 |
0.75 | 7:01 | 30 | 8:04 | 131 119-150 | 1058 | 182 168-200 | 0/0 |
0.81 | 7:27 | 26 | 7:03 | 155 150-158 | 1092 | 199 198-204 | 0/0 |
0.88 | 7:55 | 28 | 7:27 | 161 158-163 | 1198 | 199 198-200 | 0/2 |
0.94 | 8:20 | 24 | 6:28 | 165 162-166 | 1068 | 199 198-200 | 0/0 |
1.00 | 8:44 | 25 | 6:33 | 165 164-167 | 1080 | 201 198-204 | 0/2 |
1.06 | 9:27 | 42 | 11:20 | 159 141-167 | 1801 | 151 110-200 | 1/0 |
1.13 | 10:13 | 47 | 12:29 | 129 121-142 | 1610 | 148 116-174 | 1/0 |
1.19 | 10:41 | 28 | 7:24 | 140 130-153 | 1035 | 187 174-198 | 2/0 |
1.25 | 11:07 | 25 | 6:46 | 160 153-165 | 1083 | 200 198-204 | 0/0 |
1.31 | 11:32 | 25 | 6:43 | 167 165-169 | 1122 | 199 198-200 | 0/0 |
1.38 | 11:59 | 27 | 7:10 | 168 167-170 | 1204 | 198 196-202 | 0/1 |
1.44 | 12:24 | 25 | 6:38 | 169 167-171 | 1121 | 199 198-200 | 0/1 |
1.50 | 12:56 | 32 | 8:31 | 166 159-171 | 1415 | 163 116-200 | 0/1 |
1.56 | 13:42 | 46 | 12:22 | 138 126-158 | 1707 | 140 120-170 | 1/0 |
1.63 | 14:13 | 31 | 8:20 | 146 140-156 | 1217 | 176 168-204 | 1/0 |
1.69 | 14:38 | 25 | 6:42 | 163 156-168 | 1091 | 201 198-202 | 1/0 |
1.75 | 15:02 | 24 | 6:26 | 169 168-170 | 1089 | 203 200-206 | 1/0 |
1.81 | 15:29 | 27 | 7:10 | 172 169-174 | 1233 | 199 196-202 | 0/0 |
1.88 | 15:56 | 27 | 7:07 | 174 172-175 | 1238 | 197 196-200 | 0/0 |
1.94 | 16:29 | 33 | 8:51 | 171 166-175 | 1514 | 163 110-202 | 0/2 |
2.00 | 17:20 | 51 | 13:34 | 141 125-165 | 1913 | 132 106-166 | 0/0 |
2.06 | 17:52 | 32 | 8:38 | 140 132-149 | 1209 | 178 164-202 | 0/2 |
2.13 | 18:21 | 29 | 7:37 | 161 150-169 | 1225 | 204 200-206 | 2/0 |
2.19 | 18:46 | 25 | 6:41 | 171 168-174 | 1143 | 201 200-206 | 1/0 |
2.25 | 19:11 | 25 | 6:42 | 175 174-177 | 1173 | 199 196-202 | 1/0 |
2.31 | 19:38 | 27 | 7:18 | 176 176-177 | 1285 | 198 196-200 | 0/0 |
2.38 | 20:14 | 36 | 9:35 | 176 173-179 | 1687 | 166 114-202 | 0/1 |
2.44 | 21:04 | 49 | 13:08 | 147 133-171 | 1931 | 128 118-168 | 0/1 |
2.50 | 21:34 | 30 | 8:01 | 144 136-154 | 1154 | 180 166-206 | 0/1 |
2.56 | 22:02 | 28 | 7:33 | 163 155-169 | 1230 | 202 198-206 | 0/1 |
2.63 | 22:30 | 28 | 7:26 | 173 170-176 | 1286 | 198 196-200 | 1/0 |
2.69 | 22:56 | 26 | 6:57 | 177 176-178 | 1231 | 197 196-200 | 1/0 |
2.75 | 23:22 | 26 | 6:54 | 178 177-180 | 1228 | 198 196-200 | 1/0 |
2.81 | 23:58 | 36 | 9:32 | 178 175-180 | 1698 | 158 110-200 | 0/0 |
2.88 | 25:02 | 1:04 | 17:05 | 144 129-173 | 2461 | 118 104-166 | 0/0 |
2.94 | 25:40 | 38 | 10:04 | 136 125-147 | 1370 | 166 166-168 | 0/2 |
3.00 | 26:13 | 34 | 9:04 | 143 141-147 | 1296 | 168 166-172 | 0/0 |
3.06 | 26:50 | 36 | 9:42 | 144 142-146 | 1397 | 165 164-166 | 0/1 |
3.13 | 27:29 | 39 | 10:18 | 145 144-146 | 1493 | 165 164-166 | 1/0 |
3.19 | 28:06 | 37 | 10:00 | 147 145-148 | 1469 | 165 164-168 | 1/0 |
3.25 | 28:46 | 40 | 10:35 | 146 143-149 | 1544 | 165 128-172 | 0/0 |
3.31 | 29:23 | 37 | 9:52 | 144 143-146 | 1420 | 167 166-168 | 0/2 |
3.35 | 29:46 | 23 | 9:48 | 145 144-146 | 1421 | 166 162-168 | 0/0 |
Heart
150/180max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 25m,
Range 4m, Flat prediction 29:46
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
173 (206 max)
Stride Length: 105cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 81.1 | 184 | 3 | 24:09 | 8:06 |
Walk | 18.9 | 121 | 0.4 | 5:37 | 15:05 |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:17 | 7:17 | 61.34 |
5km | 27:16 | 8:47 | 55.80 |
5M | 47:28 | 9:30 | 52.29 |
10km | 1:01:08 | 9:50 | 50.74 |
10M | 1:46:25 | 10:39 | 48.23 |
Half | 2:25:46 | 11:08 | 46.25 |
20M | 3:58:38 | 11:56 | 44.77 |
Mara | 5:26:50 | 12:28 | 43.59 |
Bespoke Fields
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Not bad though..
Not at all! And better than I’d expected given how little I’ve done for ages 🙂
Excellent!