Wed 2nd Sep 2020 at 7:00am by Fenland Flier
Run > Intervals
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Time
1:07:34
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Miles 7.81
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Min/mi 8:39
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Pacing
84%
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WAVA
58.51
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Stride(cm)
105
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Cals
583
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Cadence
177
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BPM
141
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%MHR
72.1
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B/mi 1223
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Asc(m)
39
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Surface
Road
Notes & Comments
7 comments
Aim 3.15.
I always seem to set off waaay to fast and then struggle to maintain pace to the end.
No spikes in HR for last 2 runs possibly because I've wet the contacts and wiggled them into place.
1) 2m - 19:52(9:56/m) 118/135bpm 132cal 6.04/6.78mph
2) 0.5m - 3:17(6:35/m) 170/190bpm 46cal 9.11/10.53mph Almost.
3) 0.24m - 2:16(9:33/m) 145/158bpm 24cal 6.29/8.82mph
4) 0.5m - 3:24(6:48/m) 150/163bpm 28cal 8.83/9.57mph Mmm ok.
5) 0.23m - 2:16(10:01/m) 148/164bpm 24cal 5.99/9.37mph
6) 0.5m - 3:22(6:45/m) 159/166bpm 41cal 8.88/10.33mph Bit better.
7) 0.23m - 2:16(10:01/m) 150/166bpm 24cal 5.99/8.75mph
8) 0.5m - 3:13(6:26/m) 161/168bpm 39cal 9.33/10.82mph Blimey I didn't expect to be too fast.
9) 0.23m - 2:16(9:50/m) 152/168bpm 25cal 6.1/9.38mph
10) 0.5m - 3:17(6:34/m) 163/170bpm 41cal 9.14/9.75mph Almost.
11) 0.24m - 2:16(9:26/m) 155/170bpm 26cal 6.36/8.83mph No walking, bonus.
12) 2.15m - 19:49(9:13/m) 140/145bpm 133cal 6.51/7.56mph
I always seem to set off waaay to fast and then struggle to maintain pace to the end.
No spikes in HR for last 2 runs possibly because I've wet the contacts and wiggled them into place.
1) 2m - 19:52(9:56/m) 118/135bpm 132cal 6.04/6.78mph
2) 0.5m - 3:17(6:35/m) 170/190bpm 46cal 9.11/10.53mph Almost.
3) 0.24m - 2:16(9:33/m) 145/158bpm 24cal 6.29/8.82mph
4) 0.5m - 3:24(6:48/m) 150/163bpm 28cal 8.83/9.57mph Mmm ok.
5) 0.23m - 2:16(10:01/m) 148/164bpm 24cal 5.99/9.37mph
6) 0.5m - 3:22(6:45/m) 159/166bpm 41cal 8.88/10.33mph Bit better.
7) 0.23m - 2:16(10:01/m) 150/166bpm 24cal 5.99/8.75mph
8) 0.5m - 3:13(6:26/m) 161/168bpm 39cal 9.33/10.82mph Blimey I didn't expect to be too fast.
9) 0.23m - 2:16(9:50/m) 152/168bpm 25cal 6.1/9.38mph
10) 0.5m - 3:17(6:34/m) 163/170bpm 41cal 9.14/9.75mph Almost.
11) 0.24m - 2:16(9:26/m) 155/170bpm 26cal 6.36/8.83mph No walking, bonus.
12) 2.15m - 19:49(9:13/m) 140/145bpm 133cal 6.51/7.56mph
19:52 3:17 2:16 3:24 2:16 3:22 2:16 3:13 2:16 3:17 2:16 19:49
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:12 | 1:12 | 9:34 | 104 86-111 | 995 | 167 128-170 | 1/1 |
0.25 | 2:27 | 1:15 | 9:58 | 114 108-120 | 1137 | 168 168-170 | 1/0 |
0.38 | 3:43 | 1:17 | 10:14 | 114 113-116 | 1167 | 167 166-168 | 0/0 |
0.50 | 4:57 | 1:14 | 9:50 | 116 112-120 | 1141 | 168 166-170 | 1/1 |
0.63 | 6:11 | 1:14 | 9:54 | 120 118-123 | 1189 | 170 168-172 | 0/1 |
0.75 | 7:24 | 1:12 | 9:39 | 119 118-121 | 1148 | 170 168-170 | 1/1 |
0.88 | 8:38 | 1:14 | 9:53 | 119 116-121 | 1176 | 169 166-170 | 0/1 |
1.00 | 9:53 | 1:15 | 10:00 | 119 115-120 | 1190 | 169 168-170 | 0/1 |
1.13 | 11:09 | 1:16 | 10:05 | 118 117-119 | 1190 | 169 168-170 | 1/0 |
1.25 | 12:28 | 1:20 | 10:37 | 118 116-119 | 1252 | 168 168-168 | 0/2 |
1.38 | 13:42 | 1:14 | 9:53 | 119 116-121 | 1176 | 169 168-170 | 1/0 |
1.50 | 14:56 | 1:14 | 9:51 | 122 121-126 | 1202 | 170 170-170 | 0/0 |
1.63 | 16:09 | 1:13 | 9:43 | 122 121-124 | 1186 | 170 170-170 | 1/1 |
1.75 | 17:22 | 1:13 | 9:44 | 121 118-123 | 1178 | 170 170-170 | 0/1 |
1.88 | 18:36 | 1:14 | 9:55 | 123 122-124 | 1219 | 170 170-170 | 1/1 |
2.00 | 19:52 | 1:15 | 10:03 | 123 112-137 | 1237 | 170 170-170 | 1/1 |
2.13 | 20:37 | 45 | 6:00 | 173 137-190 | 1038 | 185 170-192 | 1/0 |
2.25 | 21:28 | 51 | 6:51 | 176 171-180 | 1205 | 190 190-190 | 0/2 |
2.38 | 22:20 | 51 | 6:52 | 172 165-177 | 1181 | 190 190-190 | 1/0 |
2.50 | 23:10 | 50 | 6:39 | 153 145-164 | 1016 | 190 190-192 | 1/0 |
2.63 | 24:21 | 1:12 | 9:33 | 151 142-157 | 1443 | 172 170-178 | 0/1 |
2.75 | 25:32 | 1:10 | 9:23 | 137 134-140 | 1286 | 171 170-174 | 0/1 |
2.88 | 26:24 | 53 | 7:02 | 137 129-142 | 963 | 185 180-188 | 1/0 |
3.00 | 27:14 | 50 | 6:39 | 152 143-162 | 1011 | 190 190-190 | 0/0 |
3.13 | 28:05 | 51 | 6:46 | 153 143-161 | 1035 | 190 190-190 | 1/1 |
3.25 | 28:58 | 53 | 7:01 | 160 157-164 | 1124 | 189 168-192 | 0/0 |
3.38 | 30:14 | 1:16 | 10:10 | 151 143-162 | 1536 | 169 166-170 | 0/1 |
3.50 | 31:19 | 1:05 | 8:41 | 141 138-145 | 1225 | 174 170-186 | 1/0 |
3.63 | 32:08 | 49 | 6:33 | 153 146-158 | 1001 | 189 186-190 | 0/1 |
3.75 | 33:00 | 52 | 6:53 | 162 159-163 | 1115 | 190 190-190 | 1/0 |
3.88 | 33:51 | 51 | 6:51 | 164 163-165 | 1124 | 190 190-190 | 0/0 |
4.00 | 34:51 | 1:00 | 8:02 | 164 161-166 | 1317 | 184 168-190 | 0/0 |
4.13 | 36:06 | 1:15 | 9:57 | 150 143-158 | 1492 | 169 168-170 | 0/0 |
4.25 | 37:05 | 59 | 7:50 | 143 140-149 | 1121 | 178 170-190 | 1/0 |
4.38 | 37:52 | 48 | 6:21 | 158 153-162 | 1004 | 190 190-190 | 0/1 |
4.50 | 38:42 | 50 | 6:36 | 164 162-166 | 1082 | 192 190-192 | 1/1 |
4.63 | 39:32 | 50 | 6:40 | 166 166-167 | 1106 | 193 192-194 | 1/1 |
4.75 | 40:35 | 1:03 | 8:27 | 165 156-168 | 1395 | 182 166-194 | 1/0 |
4.88 | 41:48 | 1:13 | 9:44 | 149 143-156 | 1451 | 170 170-172 | 0/2 |
5.00 | 42:44 | 55 | 7:24 | 148 143-156 | 1094 | 180 172-188 | 1/0 |
5.13 | 43:31 | 48 | 6:20 | 162 156-166 | 1027 | 189 188-190 | 1/0 |
5.25 | 44:21 | 50 | 6:39 | 168 166-169 | 1117 | 191 190-192 | 0/1 |
5.38 | 45:11 | 50 | 6:42 | 170 169-170 | 1139 | 192 192-192 | 0/1 |
5.50 | 46:18 | 1:06 | 8:50 | 164 157-170 | 1449 | 177 170-192 | 1/0 |
5.63 | 47:26 | 1:09 | 9:10 | 151 146-158 | 1384 | 172 170-172 | 0/0 |
5.75 | 48:36 | 1:10 | 9:20 | 143 142-145 | 1334 | 172 172-172 | 1/1 |
5.88 | 49:45 | 1:09 | 9:10 | 141 140-142 | 1293 | 173 172-174 | 0/0 |
6.00 | 50:53 | 1:08 | 9:03 | 142 141-143 | 1286 | 173 172-174 | 0/1 |
6.13 | 52:02 | 1:09 | 9:11 | 143 142-144 | 1313 | 174 172-174 | 1/0 |
6.25 | 53:09 | 1:07 | 8:53 | 143 142-144 | 1270 | 172 172-174 | 0/1 |
6.38 | 54:25 | 1:17 | 10:15 | 140 137-142 | 1435 | 157 42-176 | 1/0 |
6.50 | 55:34 | 1:08 | 9:05 | 142 140-144 | 1291 | 174 174-174 | 0/0 |
6.63 | 56:42 | 1:08 | 9:05 | 141 139-142 | 1281 | 174 172-174 | 0/1 |
6.75 | 57:51 | 1:09 | 9:12 | 139 135-140 | 1278 | 173 172-174 | 2/0 |
6.87 | 59:00 | 1:09 | 9:13 | 140 138-141 | 1290 | 174 174-174 | 1/0 |
7.00 | 1:00:08 | 1:08 | 9:08 | 138 137-140 | 1260 | 174 172-174 | 1/0 |
7.12 | 1:01:16 | 1:08 | 9:06 | 140 138-141 | 1273 | 174 174-174 | 1/0 |
7.25 | 1:02:23 | 1:07 | 8:54 | 141 139-141 | 1254 | 173 172-174 | 2/1 |
7.37 | 1:03:33 | 1:10 | 9:22 | 139 136-141 | 1302 | 172 172-174 | 0/1 |
7.50 | 1:04:42 | 1:09 | 9:09 | 136 135-137 | 1245 | 172 172-174 | 0/1 |
7.62 | 1:05:51 | 1:09 | 9:14 | 137 136-137 | 1265 | 174 172-174 | 0/1 |
7.75 | 1:07:01 | 1:10 | 9:19 | 137 136-138 | 1277 | 174 174-174 | 1/0 |
7.81 | 1:07:34 | 33 | 9:28 | 137 136-137 | 1298 | 174 172-174 | 0/1 |
Heart
141/190max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 39m,
Range 4m, Flat prediction 1:07:34
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
177 (194 max)
Stride Length: 105cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 99.6 | 176 | 7.8 | 1:07:17 | 8:38 |
Walk | 0.3 | 104 | 0 | 12 | 15:23 |
Still | 0.1 | - | - | 5 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:27 | 7:27 | 59.97 |
5km | 25:08 | 8:05 | 60.53 |
5M | 41:52 | 8:22 | 59.28 |
10km | 52:52 | 8:30 | 58.67 |
10M | 1:28:05 | 8:49 | 58.26 |
Half | 1:57:41 | 8:59 | 57.29 |
20M | 3:05:17 | 9:16 | 57.66 |
Mara | 4:07:33 | 9:27 | 57.55 |
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Nice pacy bits Knackered now?
I was but since then I've done 2 hours of gardening, cooked lunch my wife prepared and now I'm thinking about going to work.
Maybe log this as 'Warm Up' then. Busy day!
Lol, always
I'd claim I was fartlekking!
(And I appreciate the credit in lap 4!)
Very speedy intervals - well done
Going to work for a rest after a busy day?