Mon 7th Sep 2020 at 10:00am by Rosehip
Run > Intervals
-
Time
27:45
-
Miles
2.27
-
Min/mi
12:13
-
Pacing
59%
-
WAVA
44.97
-
Stride(cm)
86
-
Cals
228
-
Cadence
154
-
BPM
144
-
%MHR
80.1
-
B/mi
1764
-
Asc(m)
10
-
Surface
Road
Notes & Comments
3 comments
Start of 8 week block of "get a bit fitter, lose some lard," whether the mojo will hang around I don't know, but here's hoping!
6 x 400m with 2 mins walk recoveries
-some slightly less slow that the 10mm they were supposed to be, need to learn how to pace at the start!
Split Summary
===
1) 0.06m - 1:00(16:47/m) 115/127bpm 6cal 3.57/3.74mph
2) 0.25m - 2:22(9:32/m) 149/161bpm 23cal 6.29/6.55mph
3) 0.12m - 2:00(16:33/m) 140/160bpm 15cal 3.63/6.03mph
4) 0.25m - 2:28(9:54/m) 148/160bpm 23cal 6.06/6.51mph
5) 0.11m - 2:00(17:25/m) 137/159bpm 13cal 3.44/5.97mph
6) 0.25m - 2:30(10:03/m) 149/160bpm 23cal 5.97/6.26mph
7) 0.13m - 2:00(15:49/m) 140/160bpm 15cal 3.79/5.87mph
8) 0.25m - 2:26(9:49/m) 152/162bpm 23cal 6.12/6.64mph
9) 0.11m - 2:00(17:47/m) 139/161bpm 14cal 3.38/5.95mph
10) 0.25m - 2:28(9:55/m) 149/161bpm 22cal 6.05/6.3mph
11) 0.12m - 2:00(16:16/m) 141/159bpm 14cal 3.69/6.03mph
12) 0.25m - 2:30(10:04/m) 152/160bpm 23cal 5.96/6.45mph
13) 0.12m - 2:00(16:45/m) 144/159bpm 14cal 3.58/5.95mph
1:00 2:22 2:00 2:28 2:00 2:30 2:00 2:26 2:00 2:28 2:00 2:30 2:00
|
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
| 0.06 |
2:23 |
2:23 +1:21
|
38:01 |
115 102-127 |
4371 |
124 116-136 |
0/0 |
| 0.13 |
2:55 |
33 |
8:45 |
135 126-144 |
1182 |
171 164-174 |
1/0 |
| 0.19 |
3:31 |
36 |
9:36 |
147 144-152 |
1411 |
172 170-174 |
0/1 |
| 0.25 |
4:08 |
36 |
9:41 |
155 147-158 |
1500 |
173 172-174 |
0/1 |
| 0.31 |
4:46 |
38 |
10:11 |
159 158-161 |
1620 |
173 170-174 |
0/0 |
| 0.38 |
5:49 |
1:03 |
16:44 |
148 138-160 |
2475 |
140 130-174 |
0/0 |
| 0.44 |
6:48 |
1:00 |
15:55 |
130 122-141 |
2069 |
130 118-164 |
0/1 |
| 0.50 |
7:23 |
35 |
9:20 |
134 122-143 |
1251 |
171 164-176 |
0/0 |
| 0.56 |
8:00 |
37 |
9:54 |
149 143-152 |
1475 |
173 172-176 |
0/0 |
| 0.63 |
8:38 |
37 |
9:59 |
156 152-158 |
1558 |
174 172-176 |
1/0 |
| 0.69 |
9:20 |
42 |
11:06 |
159 157-160 |
1765 |
174 172-176 |
0/1 |
| 0.75 |
10:26 |
1:06 |
17:42 |
142 130-159 |
2513 |
133 122-174 |
1/0 |
| 0.81 |
11:23 |
57 |
15:17 |
125 119-130 |
1910 |
131 122-172 |
0/0 |
| 0.88 |
11:59 |
35 |
9:25 |
138 125-147 |
1300 |
173 172-176 |
0/0 |
| 0.94 |
12:36 |
38 |
10:05 |
152 147-157 |
1532 |
174 172-174 |
0/1 |
| 1.00 |
13:15 |
39 |
10:19 |
158 155-160 |
1630 |
175 174-176 |
1/0 |
| 1.06 |
14:00 |
45 |
12:06 |
157 151-160 |
1898 |
165 132-176 |
0/1 |
| 1.13 |
15:02 |
1:02 |
16:32 |
142 131-154 |
2349 |
128 112-144 |
0/0 |
| 1.19 |
15:51 |
49 |
13:05 |
128 127-131 |
1675 |
139 112-172 |
0/0 |
| 1.25 |
16:27 |
36 |
9:37 |
143 131-150 |
1374 |
174 172-176 |
1/0 |
| 1.31 |
17:05 |
37 |
9:56 |
155 151-158 |
1539 |
175 174-178 |
0/1 |
| 1.38 |
17:43 |
38 |
10:07 |
160 157-162 |
1618 |
177 176-178 |
1/0 |
| 1.44 |
18:30 |
48 |
12:44 |
159 150-161 |
2024 |
167 130-178 |
0/0 |
| 1.50 |
19:39 |
1:08 |
18:11 |
139 130-151 |
2526 |
128 118-134 |
1/1 |
| 1.56 |
20:50 |
1:11 +24
|
19:00 |
125 118-133 |
2374 |
143 118-172 |
1/0 |
| 1.63 |
21:29 |
40 |
10:33 |
143 133-149 |
1509 |
173 172-174 |
0/1 |
| 1.69 |
22:07 |
38 |
10:03 |
152 149-156 |
1527 |
174 172-176 |
0/0 |
| 1.75 |
22:42 |
35 |
9:22 |
158 156-160 |
1480 |
177 170-180 |
0/1 |
| 1.81 |
23:36 |
53 |
14:15 |
156 146-161 |
2224 |
151 124-178 |
1/0 |
| 1.88 |
24:36 |
1:00 |
16:06 |
137 128-146 |
2205 |
132 126-136 |
0/0 |
| 1.94 |
25:20 |
44 |
11:38 |
130 126-138 |
1512 |
142 120-174 |
0/0 |
| 2.00 |
25:58 |
39 |
10:16 |
148 137-155 |
1521 |
173 172-174 |
1/0 |
| 2.06 |
26:37 |
39 |
10:26 |
156 154-157 |
1627 |
174 172-176 |
0/0 |
| 2.13 |
27:16 |
38 |
10:14 |
158 157-160 |
1617 |
175 174-176 |
0/1 |
| 2.19 |
28:06 |
50 |
13:22 |
157 152-160 |
2100 |
153 126-178 |
0/0 |
| 2.25 |
29:09 |
1:03 |
16:55 |
142 128-153 |
2403 |
127 122-134 |
0/1 |
| 2.27 |
29:31 |
22 |
19:37 |
127 126-129 |
2492 |
126 120-134 |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
| Run |
52.8 |
173 |
1.5 |
15:34 |
10:07 |
| Walk |
47.2 |
128 |
0.7 |
13:57 |
19:06 |
Benchmarks
| Distance |
Time |
Mins/mi |
WAVA |
Fastest |
| 400m |
2:21 |
9:28 |
43.22% |
More |
| 800m |
5:35 |
11:13 |
40.51% |
More |
| 1km |
6:51 |
11:01 |
42.92% |
More |
| Mile |
11:34 |
11:34 |
43.11% |
More |
Predictions
| Dist |
Time |
Per Mile |
WAVA |
| 1M |
10:17 |
10:17 |
48.52 |
| 5km |
40:34 |
13:03 |
42.98 |
| 5M |
1:12:10 |
14:26 |
39.48 |
| 10km |
1:33:53 |
15:07 |
38.02 |
| 10M |
2:47:00 |
16:42 |
35.27 |
| Half |
3:51:34 |
17:41 |
33.25 |
| 20M |
6:26:28 |
19:19 |
31.42 |
| Mara |
8:55:52 |
20:27 |
30.05 |
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Spiky
X2
Nice 😀