Thu 7th Jan 2021 at 12:00pm by Eynsham Red
Run > Intervals
-
Time
19:22
-
Miles
1.75
-
Min/mi
11:04
-
Pacing
68%
-
WAVA
46.26
-
Stride(cm)
93
-
Cals
211
-
Cadence
157
-
BPM
128
-
%MHR
76.7
-
B/mi
1417
-
Asc(m)
19
-
Surface
Road
Notes & Comments
An attempt at interval work.
4 x 0.25miles fast, returning to my start point with a mix of walk and trot
Split Summary
===
1) 1m - 11:03(11:03/m) 127/143bpm 121cal 5.43/0mph
2) 0.75m - 8:19(11:05/m) 129/150bpm 90cal 5.42/0mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
30 |
30 |
7:57 |
120 115-130 |
955 |
183 158-188 |
1/0 |
0.13 |
1:00 |
30 |
8:02 |
135 130-137 |
1085 |
183 182-184 |
0/1 |
0.19 |
1:32 |
32 |
8:35 |
137 136-139 |
1175 |
178 176-182 |
1/0 |
0.25 |
2:05 |
33 |
8:45 |
140 139-143 |
1225 |
178 176-180 |
1/0 |
0.31 |
3:14 |
1:09 |
18:23 |
131 118-141 |
2409 |
118 96-232 |
1/1 |
0.38 |
3:54 |
40 |
10:46 |
118 114-121 |
1271 |
160 156-160 |
1/1 |
0.44 |
4:34 |
39 |
10:30 |
122 119-125 |
1281 |
160 158-160 |
1/0 |
0.50 |
5:22 |
49 |
12:56 |
126 122-130 |
1630 |
148 116-160 |
0/1 |
0.56 |
5:53 |
31 |
8:14 |
128 120-135 |
1054 |
181 116-188 |
1/0 |
0.63 |
6:22 |
29 |
7:50 |
138 134-141 |
1082 |
182 178-186 |
0/1 |
0.69 |
6:56 |
33 |
8:55 |
140 137-143 |
1248 |
174 170-178 |
1/0 |
0.75 |
7:33 |
37 |
9:48 |
142 141-143 |
1392 |
172 168-174 |
1/0 |
0.81 |
8:45 |
1:12 |
19:15 |
126 112-143 |
2426 |
113 108-116 |
0/0 |
0.88 |
9:37 |
52 |
13:54 |
106 103-114 |
1474 |
128 112-158 |
1/1 |
0.94 |
10:19 |
42 |
11:12 |
117 113-122 |
1310 |
158 156-158 |
1/0 |
1.00 |
11:04 |
45 |
12:05 |
125 121-129 |
1510 |
160 152-188 |
0/1 |
1.06 |
11:36 |
32 |
8:30 |
135 127-138 |
1147 |
183 182-184 |
1/0 |
1.13 |
12:05 |
29 |
7:44 |
138 136-140 |
1067 |
180 178-184 |
0/1 |
1.19 |
12:38 |
33 |
8:49 |
143 139-145 |
1262 |
176 174-178 |
1/0 |
1.25 |
13:20 |
42 |
11:08 |
145 138-150 |
1615 |
174 172-176 |
1/1 |
1.31 |
14:35 |
1:15 |
19:58 |
120 110-138 |
2396 |
113 106-116 |
0/0 |
1.38 |
15:25 |
51 |
13:30 |
106 96-114 |
1431 |
137 106-220 |
0/1 |
1.44 |
16:11 |
45 |
12:01 |
116 113-121 |
1393 |
155 152-156 |
1/1 |
1.50 |
16:58 |
47 |
12:34 |
121 118-124 |
1520 |
158 152-184 |
1/1 |
1.56 |
17:30 |
32 |
8:33 |
130 123-136 |
1111 |
183 180-184 |
1/1 |
1.63 |
18:00 |
30 |
8:01 |
138 135-140 |
1105 |
179 176-182 |
0/1 |
1.69 |
18:33 |
34 |
8:57 |
140 139-141 |
1252 |
171 168-176 |
1/0 |
1.75 |
19:22 |
49 |
13:24 |
140 135-142 |
1876 |
164 108-176 |
1/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
76.2 |
170 |
1.5 |
14:46 |
9:45 |
Walk |
23.4 |
113 |
0.2 |
4:32 |
19:16 |
Still |
0.4 |
- |
- |
4 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:03 |
8:14 |
44.17% |
More |
800m |
5:19 |
10:43 |
40.76% |
More |
1km |
6:19 |
10:10 |
44.82% |
More |
Mile |
11:03 |
11:03 |
43.64% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:42 |
10:42 |
45.06 |
5km |
35:35 |
11:27 |
46.20 |
5M |
58:56 |
11:47 |
45.67 |
10km |
1:14:12 |
11:56 |
45.41 |
10M |
2:02:52 |
12:17 |
45.45 |
Half |
2:43:35 |
12:29 |
44.90 |
20M |
4:16:10 |
12:49 |
45.43 |
Mara |
5:41:04 |
13:01 |
45.50 |
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