Thu 16th Jul 2020 at 12:00pm by ascoey
Run > Intervals
- warm
-
Time
26:26
-
Miles
2.72
-
Min/mi
9:43
-
Pacing
81%
-
WAVA
47.00
-
Stride(cm)
102
-
Cals
431
-
Cadence
163
-
BPM
122
-
%MHR
72.4
-
B/mi
1188
-
Asc(m)
47
-
Hillscore
1
-
Surface
Road
Notes & Comments
A few 400 efforts. Not able to do the explosive stuff of a week or two ago but there's a decent mile in here to piece together. Bottled the uphill effort though which is a disappointing.
Split Summary
===
1) 0.84m - 8:49(10:31/m) 110/122bpm 123cal 5.7/6.41mph
2) 0.25m - 2:05(8:24/m) 131/135bpm 39cal 7.14/7.49mph
3) 0.05m - 54(18:33/m) 125/135bpm 16cal 3.24/7.14mph
4) 0.25m - 1:59(7:59/m) 128/136bpm 34cal 7.51/8.39mph
5) 0.13m - 1:30(11:12/m) 126/136bpm 26cal 5.36/7.39mph
6) 0.25m - 1:53(7:37/m) 130/135bpm 34cal 7.88/8.5mph
7) 0.14m - 1:30(10:36/m) 129/136bpm 27cal 5.66/8.08mph
8) 0.23m - 1:53(8:05/m) 133/143bpm 34cal 7.43/7.26mph
9) 0.1m - 1:30(15:01/m) 125/144bpm 24cal 4/7.22mph
10) 0.09m - 46(8:11/m) 127/133bpm 12cal 7.33/7.31mph
11) 0.12m - 1:30(12:18/m) 125/134bpm 24cal 4.88/7.33mph
12) 0.25m - 1:57(7:51/m) 131/134bpm 35cal 7.65/7.53mph
13) 0.01m - 9(11:42/m) 131/131bpm 3cal 5.13/7.24mph
8:49 2:05 54 1:59 1:30 1:53 1:30 1:53 1:30 46 1:30 1:57 9
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
38 |
38 |
10:13 |
94 81-103 |
961 |
156 120-168 |
1/0 |
0.13 |
1:30 |
52 |
13:50 |
102 99-105 |
1412 |
156 120-166 |
3/1 |
0.19 |
2:10 |
40 |
10:38 |
104 100-108 |
1106 |
161 160-162 |
0/2 |
0.25 |
2:48 |
38 |
10:13 |
107 103-111 |
1093 |
163 160-166 |
1/2 |
0.31 |
3:28 |
40 |
10:34 |
113 112-114 |
1195 |
162 160-162 |
3/0 |
0.38 |
4:06 |
38 |
10:00 |
108 103-112 |
1080 |
163 160-166 |
1/2 |
0.44 |
4:44 |
39 |
10:19 |
110 99-116 |
1136 |
164 162-166 |
1/0 |
0.50 |
5:24 |
40 |
10:43 |
115 114-116 |
1233 |
165 162-168 |
1/0 |
0.56 |
6:02 |
38 |
10:03 |
117 114-119 |
1176 |
165 162-168 |
0/2 |
0.63 |
6:38 |
36 |
9:37 |
116 114-119 |
1115 |
165 162-170 |
0/2 |
0.69 |
7:15 |
37 |
9:47 |
115 114-116 |
1124 |
166 164-168 |
0/1 |
0.75 |
7:52 |
37 |
9:46 |
115 112-116 |
1124 |
166 162-174 |
0/2 |
0.81 |
8:30 |
38 |
10:10 |
118 116-121 |
1200 |
166 164-170 |
1/0 |
0.88 |
9:08 |
38 |
10:08 |
123 121-126 |
1247 |
172 168-180 |
2/0 |
0.94 |
9:39 |
31 |
8:13 |
130 127-133 |
1068 |
176 172-188 |
1/1 |
1.00 |
10:10 |
32 |
8:28 |
133 132-135 |
1126 |
174 170-176 |
2/0 |
1.06 |
10:42 |
32 |
8:33 |
134 132-135 |
1145 |
173 170-176 |
0/1 |
1.13 |
11:39 |
57 |
15:07 |
126 114-135 |
1905 |
171 168-184 |
2/1 |
1.19 |
12:12 |
33 |
8:54 |
115 109-123 |
1024 |
156 102-180 |
1/1 |
1.25 |
12:43 |
30 |
8:04 |
128 126-131 |
1033 |
175 170-178 |
1/1 |
1.31 |
13:12 |
30 |
7:53 |
134 132-135 |
1056 |
178 174-186 |
1/1 |
1.38 |
13:43 |
30 |
8:05 |
135 134-136 |
1092 |
173 172-174 |
0/1 |
1.44 |
14:30 |
48 |
12:43 |
129 123-136 |
1640 |
139 96-174 |
0/2 |
1.50 |
15:07 |
37 |
9:52 |
122 122-122 |
1203 |
164 162-168 |
1/3 |
1.56 |
15:41 |
33 +4
|
8:55 |
123 122-125 |
1097 |
174 168-186 |
0/2 |
1.63 |
16:10 |
29 |
7:43 |
130 128-131 |
1003 |
174 170-180 |
0/2 |
1.69 |
16:39 |
29 |
7:43 |
131 130-133 |
1012 |
175 172-178 |
0/3 |
1.75 |
17:07 |
29 |
7:37 |
134 133-134 |
1021 |
175 174-176 |
1/4 |
1.81 |
17:40 |
33 |
8:45 |
134 133-135 |
1173 |
171 162-186 |
0/4 |
1.88 |
18:22 |
42 |
11:15 |
129 124-132 |
1452 |
162 162-164 |
1/3 |
1.94 |
18:59 |
37 |
9:47 |
120 118-123 |
1174 |
147 106-176 |
0/2 |
2.00 |
19:29 |
30 |
7:57 |
130 126-133 |
1033 |
176 174-180 |
2/0 |
2.06 |
19:58 |
29 |
7:49 |
136 134-138 |
1063 |
177 174-180 |
0/0 |
2.13 |
20:29 |
31 |
8:19 |
141 139-143 |
1173 |
176 172-182 |
2/1 |
2.19 |
21:32 |
1:03 |
16:52 |
130 116-144 |
2194 |
111 98-176 |
1/0 |
2.25 |
22:12 |
39 |
10:28 |
118 113-121 |
1235 |
157 102-174 |
2/0 |
2.31 |
22:42 |
30 |
8:08 |
127 123-131 |
1032 |
182 180-184 |
2/0 |
2.38 |
23:33 |
50 |
13:26 |
124 114-133 |
1666 |
118 100-180 |
3/0 |
2.44 |
24:12 |
39 |
10:28 |
124 122-125 |
1298 |
166 164-168 |
3/0 |
2.50 |
24:44 |
32 |
8:36 |
128 127-130 |
1102 |
171 164-180 |
0/2 |
2.56 |
25:13 |
29 |
7:41 |
132 129-134 |
1015 |
178 174-182 |
0/1 |
2.63 |
25:44 |
31 |
8:10 |
132 131-133 |
1078 |
174 170-178 |
0/4 |
2.69 |
26:12 |
29 |
7:42 |
133 131-133 |
1024 |
175 174-178 |
0/3 |
2.72 |
26:30 |
18 |
10:05 |
131 131-131 |
1320 |
173 172-174 |
0/2 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:53 |
7:34 |
42.98% |
More |
800m |
4:13 |
8:30 |
44.69% |
More |
1km |
5:19 |
8:33 |
46.36% |
More |
Mile |
8:46 |
8:46 |
47.88% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:51 |
8:51 |
47.39 |
5km |
30:34 |
9:50 |
46.68 |
5M |
51:27 |
10:17 |
45.11 |
10km |
1:05:15 |
10:30 |
44.41 |
10M |
1:49:48 |
10:59 |
43.60 |
Half |
2:27:32 |
11:16 |
42.59 |
20M |
3:54:22 |
11:43 |
42.48 |
Mara |
5:14:53 |
12:01 |
42.16 |
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