Mon 6th Jul 2020 at 6:00pm by trackvet

Run > Intervals

breezy

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Time
42:11
Miles
4.03
Min/mi
10:28
Pacing
49%
WAVA
48.43
Stride(cm)
94
Cals
443
Cadence
163
BPM
124
%MHR
72.7
B/mi
1301
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 13:11(13:11/m) 106/132bpm 113cal
2) 0.19m - 1:49(9:32/m) 112/124bpm 15cal
3) 0.09m - 48(8:26/m) 122/124bpm 8cal
4) 0.09m - 59(10:35/m) 124/128bpm 10cal
5) 0.08m - 43(8:42/m) 127/131bpm 8cal
6) 0.09m - 1:00(11:10/m) 129/131bpm 11cal
7) 0.09m - 45(8:09/m) 128/131bpm 8cal
8) 0.09m - 1:00(10:47/m) 132/134bpm 12cal
9) 0.09m - 46(8:17/m) 135/139bpm 9cal
10) 0.38m - 3:59(10:30/m) 129/138bpm 45cal
11) 0.1m - 46(7:45/m) 129/133bpm 8cal
12) 0.1m - 59(10:12/m) 134/137bpm 12cal
13) 0.1m - 46(7:48/m) 135/139bpm 9cal
14) 0.09m - 59(11:06/m) 138/140bpm 12cal
15) 0.1m - 45(7:53/m) 137/140bpm 9cal
16) 0.09m - 1:00(11:29/m) 142/148bpm 12cal
17) 0.09m - 45(8:10/m) 143/149bpm 10cal
18) 0.39m - 3:59(10:13/m) 134/142bpm 46cal
19) 0.1m - 47(8:00/m) 140/144bpm 9cal
20) 0.09m - 59(11:11/m) 139/147bpm 12cal
21) 0.09m - 45(8:06/m) 139/143bpm 9cal
22) 0.09m - 1:00(10:47/m) 141/145bpm 12cal
23) 0.1m - 46(7:57/m) 139/146bpm 9cal
24) 0.09m - 1:00(11:12/m) 143/149bpm 12cal
25) 0.1m - 46(7:28/m) 143/149bpm 10cal
26) 0.12m - 1:08(9:32/m) 137/148bpm 13cal

3 x 4 x 45 secs (1:00/4:00). Pretty pleased with effort, calves a bit nippy but felt controlled and relaxed for the most part and generated a reasonable amount of pace without being earth-shattering. Decent session

13:11 1:49 48 59 43 1:00 45 1:00 46 3:59 46 59 46 59 45 1:00 45 3:59 47 59 45 1:00 46 1:00 46 1:08

Pace

22%

28%

18%

25%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	54	54	14:30	86 79-92	1247	126 118-138
0.13	1:51	56	15:01	89 84-91	1337	128 126-130
0.19	2:47	56	14:58	91 87-96	1362	127 120-130
0.25	3:44	57	15:17	97 91-102	1483	129 126-130
0.31	4:41	57	15:14	99 89-110	1509	129 126-132
0.38	5:38	56	15:01	115 107-121	1727	130 128-132
0.44	6:32	55	14:35	117 113-121	1707	130 128-132
0.50	7:29	57	15:12	109 98-118	1657	129 128-132
0.56	8:26	57	15:11	107 100-110	1624	131 126-132
0.63	9:22	56	14:59	110 104-116	1647	130 128-134
0.69	10:09	46	12:20	100 94-110	1234	142 128-174
0.75	10:45	37	9:47	123 113-131	1203	171 170-178
0.81	11:23	38	10:05	119 117-121	1200	170 170-172
0.88	12:00	37	9:55	128 124-131	1269	170 170-172
0.94	12:36	35	9:27	120 118-124	1133	171 170-172
1.00	13:12	36	9:36	121 118-124	1161	172 170-172
1.06	16:46	3:35 +3:04	57:13	99 74-121	5664	176 172-178
1.13	17:26	40	10:40	116 113-121	1237	174 172-176
1.19	18:02	35	9:25	117 115-119	1103	173 172-176
1.25	18:34	32	8:39	122 119-124	1056	175 172-176
1.31	19:06	32	8:34	124 124-125	1062	173 162-180
1.38	19:48	42	11:11	124 123-128	1386	163 160-166
1.44	20:23	34	9:11	127 124-131	1166	174 164-184
1.50	20:59	37	9:51	129 126-131	1270	172 164-180
1.56	21:39	39	10:31	127 125-131	1336	167 164-178
1.63	22:10	31	8:17	129 127-130	1069	180 176-182
1.69	22:48	38	10:14	133 130-134	1361	173 164-182
1.75	23:26	38	10:04	132 131-134	1329	169 166-176
1.81	23:58	32	8:32	135 133-138	1151	179 176-180
1.88	24:41	43	11:28	137 136-138	1572	169 164-178
1.94	25:21	40	10:34	132 130-135	1395	166 166-166
2.00	26:01	40	10:43	128 125-129	1371	166 164-168
2.06	26:39	38	10:15	126 125-127	1291	170 168-172
2.13	27:16	36	9:40	125 123-127	1208	170 168-172
2.19	27:54	38	10:11	126 125-127	1283	170 168-174
2.25	28:24	30	8:03	126 124-128	1015	175 170-182
2.31	28:52	28	7:32	132 128-133	994	183 178-186
2.38	29:33	41	10:52	135 133-136	1466	165 164-166
2.44	30:05	32	8:29	133 131-135	1129	176 166-182
2.50	30:34	29	7:50	137 136-139	1074	183 182-186
2.56	31:16	41	11:03	138 137-139	1525	166 164-166
2.63	31:51	36	9:29	137 134-140	1298	171 164-182
2.69	32:23	32	8:30	139 137-140	1182	179 162-182
2.75	33:05	42	11:10	142 140-147	1586	167 164-168
2.81	33:40	35	9:15	145 140-149	1341	173 166-182
2.88	34:55	1:15 +42	20:04	137 127-142	2749	181 172-184
2.94	35:30	36	9:31	136 129-142	1294	173 172-174
3.00	36:06	36	9:34	132 131-134	1263	171 170-172
3.06	36:43	37	9:51	134 131-135	1321	171 170-172
3.13	37:21	38	10:10	137 134-138	1393	170 170-172
3.19	38:02	41	10:55	132 131-134	1441	169 168-170
3.25	38:43	40	10:43	134 132-135	1436	170 168-170
3.31	39:13	31	8:15	138 135-141	1138	180 170-184
3.38	39:49	36	9:29	142 136-145	1347	176 164-182
3.44	40:30	41	10:56	138 137-139	1508	167 166-168
3.50	41:00	30	8:07	139 138-140	1128	181 168-184
3.56	41:35	35	9:19	143 140-144	1332	175 164-184
3.63	42:16	40	10:43	140 138-142	1501	167 164-168
3.69	42:45	30	7:57	138 136-142	1096	183 170-186
3.75	43:22	37	9:51	145 142-148	1429	177 162-186
3.81	44:01	38	10:16	140 138-144	1436	168 164-180
3.88	44:30	30	7:55	145 141-149	1147	183 182-184
3.94	45:23	52 +20	14:00	138 130-143	1931	180 166-186
4.00	45:58	35	9:27	134 133-137	1267	172 170-174
4.03	46:16	18	9:24	145 140-148	1362	171 168-172

Heart

124/149max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

163 (186 max) Stride Length: 94cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	70.8	173	3.4	31:34	10:31
Walk	21.0	128	0.6	10:34	16:27
Still	0.1	-	-	2	-
Pause	8.1	-	-	4:06	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:37	40.64%	More
800m	4:27	8:57	46.57%	More
1km	5:40	9:07	47.64%	More
Mile	9:30	9:30	48.25%	More
5k	33:28	10:46	46.63%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:38	9:38	47.54
5km	32:01	10:18	48.73
5M	53:01	10:36	48.06
10km	1:06:45	10:45	47.73
10M	1:50:32	11:03	47.72
Half	2:27:10	11:14	47.10
20M	3:50:28	11:31	47.66
Mara	5:06:51	11:43	47.73

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