Tue 29th Dec 2020 at 8:00am by pjlovr25

Run > Intervals

Follow User
0 👍

Time
48:57
Miles
5.11
Min/mi
9:35
Pacing
78%
WAVA
51.24
Stride(cm)
95
Cals
554
Cadence
177
BPM
155
%MHR
83
B/mi
1486
Asc(m)
68
Surface
Road

Notes & Comments

1mi warm-up; 10x 400m 7:55-8:05/mi, 1:00 off; 1mi cool down
===
1) 1m - 9:45(9:45/m) 145/155bpm 109cal
2) 0.25m - 1:59(7:57/m) 171/176bpm 26cal
3) 0.06m - 1:00(15:57/m) 157/173bpm 12cal
4) 0.25m - 1:58(7:55/m) 161/170bpm 24cal
5) 0.06m - 1:00(15:38/m) 152/171bpm 11cal
6) 0.25m - 1:57(7:51/m) 157/166bpm 23cal
7) 0.06m - 1:00(16:12/m) 146/165bpm 10cal
8) 0.25m - 1:58(7:53/m) 157/169bpm 23cal
9) 0.07m - 1:00(15:18/m) 150/168bpm 10cal
10) 0.25m - 2:00(8:01/m) 159/171bpm 23cal
11) 0.06m - 1:00(16:01/m) 150/171bpm 10cal
12) 0.25m - 1:58(7:57/m) 162/172bpm 24cal
13) 0.06m - 1:00(16:04/m) 153/172bpm 11cal
14) 0.25m - 1:58(7:54/m) 158/169bpm 23cal
15) 0.06m - 1:00(15:59/m) 149/169bpm 9cal
16) 0.25m - 1:58(7:54/m) 163/175bpm 23cal
17) 0.06m - 1:00(17:05/m) 155/174bpm 11cal
18) 0.25m - 1:59(7:57/m) 165/175bpm 24cal
19) 0.06m - 1:00(15:51/m) 156/176bpm 10cal
20) 0.25m - 1:59(7:59/m) 165/174bpm 23cal
21) 0.06m - 1:00(16:58/m) 154/173bpm 10cal
22) 1m - 9:29(9:29/m) 155/164bpm 105cal
23) 0m - 1(5:10/m) 160/160bpm

9:45 1:59 1:00 1:58 1:00 1:57 1:00 1:58 1:00 2:00 1:00 1:58 1:00 1:58 1:00 1:58 1:00 1:59 1:00 1:59 1:00 9:29 1

Pin Map

0mi in 0

Pace

13%

45%

19%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	36	36	9:34	111 88-124	1062	180 162-184	1/1
0.13	1:11	35	9:22	129 122-137	1208	181 178-188	1/1
0.19	1:46	35	9:17	136 134-140	1262	182 180-184	1/1
0.25	2:22	36	9:36	143 141-144	1373	180 178-182	1/0
0.31	2:59	37	9:49	143 141-145	1404	180 176-184	1/0
0.38	3:35	36	9:43	145 143-146	1409	180 178-184	1/0
0.44	4:12	37	9:58	148 145-150	1475	180 176-182	2/0
0.50	4:50	38	10:07	149 146-151	1506	179 176-184	1/0
0.56	5:26	36	9:28	150 147-152	1420	180 178-188	1/0
0.63	6:03	38	10:01	151 150-153	1513	179 178-186	1/1
0.69	6:40	37	9:51	151 149-154	1488	183 180-184	1/0
0.75	7:16	35	9:26	151 150-152	1423	182 178-186	1/1
0.81	7:53	37	9:55	152 150-155	1508	178 174-182	1/0
0.88	8:31	38	10:02	152 149-154	1526	179 172-188	0/0
0.94	9:07	37	9:46	150 148-152	1464	181 178-182	1/0
1.00	9:44	37	9:48	152 149-154	1489	179 174-182	2/0
1.06	10:13	29	7:38	165 153-171	1259	197 178-210	1/0
1.13	10:43	30	8:06	172 171-173	1394	193 190-198	2/0
1.19	11:12	30	7:52	173 171-176	1362	191 186-198	2/0
1.25	11:43	31	8:13	173 171-175	1422	192 190-194	2/0
1.31	12:43	1:00	16:03	156 140-173	2505	140 130-196	1/1
1.38	13:13	29	7:49	152 143-158	1189	193 138-198	0/1
1.44	13:41	28	7:30	163 157-167	1222	197 188-202	0/1
1.50	14:11	30	8:08	163 162-165	1325	190 188-194	0/1
1.56	14:42	31	8:08	167 164-170	1359	195 190-206	0/1
1.63	15:42	1:00	15:56	151 134-171	2405	140 116-194	0/1
1.69	16:11	29	7:51	147 134-154	1155	193 168-196	0/2
1.75	16:40	29	7:40	159 155-161	1218	195 192-198	0/1
1.81	17:08	29	7:36	162 161-164	1232	191 188-194	0/1
1.88	17:39	31	8:10	164 162-166	1338	191 188-196	0/1
1.94	18:40	1:01	16:18	145 131-165	2363	140 134-192	0/2
2.00	19:10	30	7:53	146 136-154	1151	192 190-194	1/1
2.06	19:39	29	7:44	158 154-162	1222	195 192-200	0/1
2.13	20:08	29	7:47	163 160-165	1268	194 192-196	0/1
2.19	20:37	30	7:55	167 163-169	1322	191 182-194	1/0
2.25	21:37	59	15:51	149 133-168	2362	140 130-184	0/2
2.31	22:07	30	7:59	149 139-155	1188	197 196-202	0/1
2.38	22:36	29	7:42	159 156-161	1224	194 190-200	1/1
2.44	23:06	30	8:01	165 161-167	1323	193 190-198	0/0
2.50	23:37	31	8:13	167 164-171	1371	193 190-196	0/0
2.56	24:37	1:00	16:02	149 133-171	2389	139 134-196	1/1
2.63	25:06	29	7:48	151 140-158	1177	191 188-196	1/0
2.69	25:35	29	7:39	163 157-167	1248	193 186-206	1/0
2.75	26:06	31	8:17	168 166-171	1391	193 186-202	0/1
2.81	26:36	30	8:01	171 169-172	1371	194 192-202	0/1
2.88	27:37	1:01	16:14	151 136-172	2450	141 132-192	1/0
2.94	28:06	29	7:42	152 142-157	1172	192 190-194	0/1
3.00	28:35	29	7:45	159 156-162	1232	192 188-196	0/1
3.06	29:05	30	8:06	161 160-164	1304	190 188-194	0/2
3.13	29:35	30	7:55	166 164-169	1314	192 190-194	2/0
3.19	30:35	1:00	16:03	146 133-166	2343	138 134-192	1/1
3.25	31:04	29	7:47	151 140-161	1174	194 190-202	1/1
3.31	31:32	28	7:35	165 161-168	1252	194 190-196	1/0
3.38	32:03	30	8:07	170 167-172	1381	191 188-200	2/0
3.44	32:34	31	8:17	173 171-175	1433	191 174-206	1/1
3.50	33:35	1:01	16:17	152 138-171	2476	139 132-196	1/0
3.56	34:05	30	7:59	155 146-163	1237	194 190-202	1/0
3.63	34:35	30	7:59	166 161-170	1325	193 188-200	1/0
3.69	35:04	29	7:51	172 169-175	1351	195 194-200	1/0
3.75	35:38	34	8:57	174 171-176	1559	183 132-196	0/0
3.81	36:35	57	15:06	151 139-171	2280	140 132-198	1/1
3.88	37:03	29	7:42	157 148-165	1209	196 190-200	1/0
3.94	37:33	30	7:57	167 163-171	1329	194 190-198	1/1
4.00	38:03	29	7:50	171 169-172	1340	193 190-194	1/1
4.06	38:39	36	9:40	171 165-174	1652	181 130-194	1/0
4.13	39:41	1:02	16:28	148 138-164	2436	143 128-180	0/0
4.19	40:16	36	9:32	144 142-146	1374	180 176-188	0/0
4.25	40:51	34	9:10	149 146-152	1366	185 182-188	0/0
4.31	41:30	39	10:27	154 152-155	1610	184 180-186	1/1
4.38	42:03	33	8:47	154 153-155	1353	185 182-188	0/0
4.44	42:37	34	8:59	156 154-157	1401	184 180-188	1/1
4.50	43:12	35	9:21	155 153-158	1449	183 178-190	0/1
4.56	43:47	36	9:33	156 155-158	1489	182 178-186	0/1
4.62	44:24	37	9:45	156 154-159	1521	182 180-184	0/2
4.69	44:59	35	9:20	155 153-156	1445	183 180-186	0/1
4.75	45:32	33	8:52	155 153-157	1373	182 180-184	0/1
4.81	46:08	36	9:38	157 155-159	1511	183 178-186	0/1
4.87	46:43	34	9:11	158 156-161	1451	184 178-194	1/2
4.94	47:21	39	10:16	156 153-161	1602	182 176-186	1/1
5.00	47:53	32	8:33	157 154-159	1343	182 178-186	1/2
5.06	48:29	35	9:23	157 154-160	1474	179 176-186	0/2
5.11	48:57	28	10:13	161 159-164	1644	179 176-184	1/0

Heart

155/176max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 68m, Range 20m, Flat prediction 48:57

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

177 (210 max) Stride Length: 95cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	81.0	187	4.6	39:40	8:41
Walk	19.0	135	0.5	9:17	17:04

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:56	7:46	44.80%	More
800m	4:22	8:48	43.99%	More
1km	5:32	8:55	45.35%	More
Mile	9:08	9:08	47.17%	More
5k	29:16	9:25	51.43%	More
5 miles	47:52	9:34	51.25%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:35	7:35	56.83
5km	27:43	8:55	54.32
5M	47:45	9:33	51.39
10km	1:01:13	9:51	50.15
10M	1:45:26	10:33	47.84
Half	2:23:33	10:57	45.82
20M	3:52:49	11:38	44.34
Mara	5:16:59	12:06	43.06

Please wait... saving your change.

Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.

Click here to report this training entry