Fri 8th Jan 2021 at 9:00am by martin K
Run > Intervals
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Time
55:42
-
Miles 4.93
-
Min/mi 11:18
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Pacing
64%
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WAVA
45.49
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Cals
505
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BPM
127
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%MHR
72.4
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B/mi 1432
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Surface
Road
Notes & Comments
Tc 300m x 4
Split Summary
===
1) 0.61m - 6:43(10:56/m) 112/122bpm 52cal 5.48/6.61mph
2) 0.04m - 49(23:06/m) 100/111bpm 4cal 2.6/5.24mph
3) 0.79m - 8:41(10:57/m) 121/134bpm 75cal 5.48/7.01mph
4) 0.04m - 50(19:35/m) 116/131bpm 6cal 3.06/4.68mph
5) 0.55m - 5:46(10:28/m) 122/132bpm 47cal 5.73/7.86mph
6) 0.21m - 1:51(8:42/m) 142/148bpm 22cal 6.9/7.58mph
7) 0.02m - 36(24:56/m) 138/148bpm 7cal 2.41/7.18mph
8) 0.21m - 1:44(8:06/m) 142/154bpm 20cal 7.4/7.95mph
9) 0.04m - 48(20:16/m) 139/154bpm 9cal 2.96/7.16mph
10) 0.21m - 1:38(7:36/m) 148/157bpm 20cal 7.9/8.99mph
11) 0.02m - 34(25:11/m) 147/157bpm 7cal 2.38/6.81mph
12) 0.22m - 1:37(7:20/m) 151/161bpm 20cal 8.18/9.45mph
13) 0.02m - 39(30:02/m) 149/161bpm 8cal 2/7.23mph
14) 0.17m - 2:01(11:34/m) 133/134bpm 19cal 5.19/5.57mph
15) 0.03m - 41(21:08/m) 120/131bpm 4cal 2.84/4.3mph
16) 0.6m - 6:38(11:06/m) 130/139bpm 59cal 5.4/6.46mph
17) 0.03m - 54(27:42/m) 114/123bpm 3cal 2.17/4.54mph
18) 0.52m - 6:15(11:55/m) 132/141bpm 57cal 5.04/6.34mph
19) 0.05m - 1:19(24:52/m) 120/136bpm 8cal 2.41/5.81mph
20) 0.51m - 5:39(10:58/m) 137/146bpm 58cal 5.47/7.15mph
21) 0m - 1(12:24/m) 137/137bpm 4.85/4.94mph
Split Summary
===
1) 0.61m - 6:43(10:56/m) 112/122bpm 52cal 5.48/6.61mph
2) 0.04m - 49(23:06/m) 100/111bpm 4cal 2.6/5.24mph
3) 0.79m - 8:41(10:57/m) 121/134bpm 75cal 5.48/7.01mph
4) 0.04m - 50(19:35/m) 116/131bpm 6cal 3.06/4.68mph
5) 0.55m - 5:46(10:28/m) 122/132bpm 47cal 5.73/7.86mph
6) 0.21m - 1:51(8:42/m) 142/148bpm 22cal 6.9/7.58mph
7) 0.02m - 36(24:56/m) 138/148bpm 7cal 2.41/7.18mph
8) 0.21m - 1:44(8:06/m) 142/154bpm 20cal 7.4/7.95mph
9) 0.04m - 48(20:16/m) 139/154bpm 9cal 2.96/7.16mph
10) 0.21m - 1:38(7:36/m) 148/157bpm 20cal 7.9/8.99mph
11) 0.02m - 34(25:11/m) 147/157bpm 7cal 2.38/6.81mph
12) 0.22m - 1:37(7:20/m) 151/161bpm 20cal 8.18/9.45mph
13) 0.02m - 39(30:02/m) 149/161bpm 8cal 2/7.23mph
14) 0.17m - 2:01(11:34/m) 133/134bpm 19cal 5.19/5.57mph
15) 0.03m - 41(21:08/m) 120/131bpm 4cal 2.84/4.3mph
16) 0.6m - 6:38(11:06/m) 130/139bpm 59cal 5.4/6.46mph
17) 0.03m - 54(27:42/m) 114/123bpm 3cal 2.17/4.54mph
18) 0.52m - 6:15(11:55/m) 132/141bpm 57cal 5.04/6.34mph
19) 0.05m - 1:19(24:52/m) 120/136bpm 8cal 2.41/5.81mph
20) 0.51m - 5:39(10:58/m) 137/146bpm 58cal 5.47/7.15mph
21) 0m - 1(12:24/m) 137/137bpm 4.85/4.94mph
6:43 49 8:41 50 5:46 1:51 36 1:44 48 1:38 34 1:37 39 2:01 41 6:38 54 6:15 1:19 5:39 1
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI |
---|---|---|---|---|---|
0.06 | 41 | 41 | 10:53 | 94 81-102 | 1023 |
0.13 | 1:22 | 41 | 11:03 | 108 105-111 | 1193 |
0.19 | 2:01 | 39 | 10:27 | 112 110-112 | 1170 |
0.25 | 2:45 | 44 | 11:41 | 115 112-117 | 1343 |
0.31 | 3:25 | 40 | 10:35 | 116 115-118 | 1228 |
0.38 | 4:03 | 38 | 10:15 | 118 117-119 | 1209 |
0.44 | 4:44 | 41 | 10:52 | 120 118-121 | 1304 |
0.50 | 5:24 | 40 | 10:45 | 120 119-121 | 1289 |
0.56 | 7:19 | 1:55 +1:10 | 30:32 | 113 87-122 | 3450 |
0.63 | 8:08 | 49 | 13:07 | 107 96-111 | 1403 |
0.69 | 9:02 | 54 | 14:18 | 96 87-104 | 1372 |
0.75 | 9:42 | 41 | 10:51 | 110 104-115 | 1194 |
0.81 | 11:04 | 1:21 +45 | 21:41 | 112 95-120 | 2429 |
0.88 | 11:42 | 39 | 10:19 | 110 105-115 | 1134 |
0.94 | 12:17 | 35 | 9:22 | 118 114-120 | 1106 |
1.00 | 12:53 | 36 | 9:30 | 115 113-116 | 1092 |
1.06 | 13:36 | 43 | 11:26 | 113 108-119 | 1292 |
1.13 | 14:21 | 45 | 11:57 | 126 121-130 | 1506 |
1.19 | 15:13 | 53 | 14:02 | 133 131-134 | 1867 |
1.25 | 15:58 | 45 | 11:56 | 132 130-133 | 1575 |
1.31 | 17:06 | 1:08 +24 | 18:07 | 129 122-131 | 2337 |
1.38 | 17:46 | 40 | 10:33 | 132 130-133 | 1393 |
1.44 | 18:26 | 41 | 10:51 | 132 131-133 | 1433 |
1.50 | 19:32 | 1:06 | 17:31 | 115 104-131 | 2015 |
1.56 | 20:13 | 41 | 10:59 | 117 110-121 | 1284 |
1.63 | 20:51 | 38 | 10:05 | 126 123-128 | 1270 |
1.69 | 21:33 | 42 | 11:13 | 129 128-129 | 1448 |
1.75 | 22:11 | 38 | 10:09 | 131 130-132 | 1330 |
1.81 | 22:52 | 41 | 10:52 | 129 129-129 | 1403 |
1.88 | 24:31 | 1:39 +1:07 | 26:31 | 112 103-127 | 2970 |
1.94 | 25:18 | 46 | 12:22 | 125 118-129 | 1546 |
2.00 | 27:05 | 1:47 +1:12 | 28:34 | 112 99-126 | 3199 |
2.06 | 27:41 | 36 | 9:33 | 128 119-136 | 1222 |
2.13 | 28:13 | 32 | 8:34 | 139 136-142 | 1192 |
2.19 | 28:45 | 32 | 8:36 | 146 143-147 | 1256 |
2.25 | 29:20 | 35 | 9:23 | 147 147-148 | 1378 |
2.31 | 30:12 | 51 | 13:40 | 131 122-146 | 1791 |
2.38 | 30:42 | 31 | 8:08 | 139 134-144 | 1131 |
2.44 | 31:12 | 30 | 8:04 | 148 145-151 | 1195 |
2.50 | 32:02 | 50 | 13:12 | 149 138-154 | 1967 |
2.56 | 32:38 | 36 | 9:35 | 131 124-141 | 1255 |
2.63 | 33:07 | 29 | 7:41 | 146 141-150 | 1121 |
2.69 | 33:37 | 31 | 8:11 | 152 151-154 | 1245 |
2.75 | 34:19 | 42 | 11:06 | 154 147-157 | 1709 |
2.81 | 34:55 | 36 | 9:43 | 139 133-145 | 1351 |
2.88 | 35:23 | 28 | 7:28 | 151 147-154 | 1129 |
2.94 | 35:52 | 29 | 7:37 | 157 155-159 | 1195 |
3.00 | 36:49 | 57 | 15:12 | 153 136-161 | 2326 |
3.06 | 37:33 | 44 | 11:46 | 133 132-136 | 1565 |
3.13 | 38:15 | 42 | 11:17 | 132 132-133 | 1489 |
3.19 | 39:08 | 52 | 13:55 | 130 123-134 | 1808 |
3.25 | 39:59 | 52 | 13:44 | 118 112-123 | 1621 |
3.31 | 40:43 | 44 | 11:44 | 127 125-128 | 1491 |
3.38 | 41:21 | 38 | 10:15 | 130 129-131 | 1332 |
3.44 | 42:02 | 40 | 10:41 | 136 132-137 | 1454 |
3.50 | 42:47 | 45 | 12:05 | 137 135-139 | 1655 |
3.56 | 43:32 | 45 | 12:06 | 131 129-134 | 1586 |
3.63 | 44:14 | 42 | 11:11 | 129 128-131 | 1443 |
3.69 | 44:53 | 39 | 10:23 | 130 129-132 | 1349 |
3.75 | 45:32 | 39 | 10:28 | 130 126-132 | 1361 |
3.81 | 46:20 | 47 | 12:37 | 124 121-125 | 1564 |
3.88 | 47:30 | 1:10 | 18:39 | 113 106-120 | 2108 |
3.94 | 48:15 | 45 | 11:59 | 128 116-136 | 1534 |
4.00 | 49:06 | 51 | 13:40 | 139 136-141 | 1900 |
4.06 | 49:55 | 49 | 12:59 | 134 134-137 | 1739 |
4.13 | 50:38 | 44 | 11:41 | 134 133-134 | 1566 |
4.19 | 51:23 | 44 | 11:47 | 132 131-134 | 1556 |
4.25 | 52:07 | 44 | 11:51 | 133 132-135 | 1577 |
4.31 | 52:49 | 42 | 11:09 | 136 135-136 | 1516 |
4.38 | 53:38 | 50 | 13:14 | 134 128-137 | 1773 |
4.44 | 54:53 | 1:15 | 19:56 | 115 109-127 | 2292 |
4.50 | 55:37 | 44 | 11:49 | 126 118-133 | 1489 |
4.56 | 56:18 | 40 | 10:42 | 136 134-137 | 1456 |
4.62 | 56:58 | 40 | 10:45 | 139 137-140 | 1495 |
4.69 | 57:39 | 41 | 10:56 | 141 140-142 | 1542 |
4.75 | 58:19 | 40 | 10:48 | 144 143-145 | 1554 |
4.81 | 59:01 | 41 | 11:03 | 142 142-143 | 1570 |
4.87 | 59:40 | 39 | 10:29 | 142 140-143 | 1488 |
4.93 | 1:00:32 | 52 +11 | 15:07 | 139 136-142 | 2101 |
Heart
127/161max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:16 | 10:16 | 44.98 |
5km | 34:09 | 11:00 | 46.08 |
5M | 56:32 | 11:18 | 45.47 |
10km | 1:11:11 | 11:27 | 45.17 |
10M | 1:57:53 | 11:47 | 45.16 |
Half | 2:36:57 | 11:59 | 44.58 |
20M | 4:05:46 | 12:17 | 45.11 |
Mara | 5:27:13 | 12:29 | 45.18 |
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