Wed 13th Jan 2021 at 8:00am by denisef
Run > Intervals
-
Time
24:10
-
Miles
2.01
-
Min/mi
12:01
-
Pacing
79.4%
-
WAVA
38.25
-
Stride(cm)
96
-
Cals
258
-
Cadence
139
-
BPM
145
-
%MHR
84.9
-
B/mi
1745
-
Asc(m)
50
-
Surface
Road
Notes & Comments
2 comments
First one is effort and warm down combined due to operator error with the watch!
Hard work and nearly gave up after 10 but went on to complete the 12.
Split Summary
===
1) 0.17m - 2:01(11:44/m) 141/160bpm 20cal 5.11/6.78mph
2) 0.11m - 1:01(9:10/m) 146/163bpm 11cal 6.54/6.35mph
3) 0.06m - 1:00(16:31/m) 151/163bpm 11cal 3.63/6.26mph
4) 0.11m - 1:01(9:38/m) 149/163bpm 11cal 6.23/6.49mph
5) 0.06m - 58(16:14/m) 150/160bpm 11cal 3.7/6.01mph
6) 0.11m - 1:00(9:27/m) 149/160bpm 11cal 6.34/6.64mph
7) 0.06m - 1:00(15:17/m) 150/157bpm 11cal 3.93/6.35mph
8) 0.11m - 1:01(9:21/m) 149/163bpm 11cal 6.42/6.93mph
9) 0.07m - 1:01(14:49/m) 153/159bpm 12cal 4.05/6.28mph
10) 0.1m - 1:00(9:50/m) 143/158bpm 10cal 6.1/6.35mph
11) 0.05m - 59(18:05/m) 144/156bpm 11cal 3.32/6.3mph
12) 0.12m - 1:02(8:32/m) 143/156bpm 11cal 7.03/7.45mph
13) 0.05m - 59(17:46/m) 147/157bpm 11cal 3.38/6.43mph
14) 0.11m - 1:00(9:29/m) 145/157bpm 11cal 6.32/6.47mph
15) 0.05m - 1:00(18:35/m) 146/156bpm 11cal 3.23/6.24mph
16) 0.11m - 1:00(8:46/m) 144/158bpm 10cal 6.84/6.87mph
17) 0.07m - 1:00(14:54/m) 144/159bpm 11cal 4.03/6.55mph
18) 0.11m - 1:01(9:34/m) 142/161bpm 10cal 6.27/6.7mph
19) 0.06m - 59(15:30/m) 146/155bpm 11cal 3.87/5.99mph
20) 0.1m - 1:00(10:19/m) 144/156bpm 10cal 5.82/6.35mph
21) 0.06m - 1:01(17:14/m) 139/148bpm 10cal 3.48/4.88mph
22) 0.09m - 59(10:53/m) 143/156bpm 10cal 5.52/5.49mph
23) 0.06m - 1:00(16:08/m) 143/152bpm 11cal 3.72/5.22mph
24) 0m - 9(45:05/m) 125/127bpm 1cal 1.33/3.7mph
2:01 1:01 1:00 1:01 58 1:00 1:00 1:01 1:01 1:00 59 1:02 59 1:00 1:00 1:00 1:00 1:01 59 1:00 1:01 59 1:00 9
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
37 |
37 +4
|
9:44 |
137 123-153 |
1334 |
154 152-160 |
1/3 |
0.13 |
1:43 |
1:07 +32
|
17:45 |
155 147-160 |
2753 |
148 116-154 |
2/1 |
0.19 |
2:42 |
59 |
15:45 |
132 124-144 |
2080 |
123 114-154 |
2/2 |
0.25 |
3:21 |
39 |
10:23 |
148 129-161 |
1536 |
152 152-154 |
2/1 |
0.31 |
4:11 |
50 |
13:24 |
157 150-163 |
2105 |
136 110-152 |
0/2 |
0.38 |
4:58 |
46 |
12:22 |
140 133-147 |
1731 |
136 114-156 |
2/1 |
0.44 |
5:34 |
36 |
9:34 |
154 146-161 |
1473 |
151 150-154 |
2/1 |
0.50 |
6:30 |
56 |
14:58 |
149 136-159 |
2230 |
120 90-150 |
1/0 |
0.56 |
7:07 |
38 |
10:01 |
141 131-153 |
1413 |
151 126-156 |
1/1 |
0.63 |
7:49 |
42 |
11:11 |
155 149-160 |
1733 |
147 116-152 |
0/1 |
0.69 |
8:43 |
53 |
14:13 |
146 137-155 |
2076 |
120 116-152 |
2/1 |
0.75 |
9:15 |
32 |
8:31 |
145 138-154 |
1236 |
152 152-154 |
0/3 |
0.81 |
10:02 |
47 |
12:32 |
157 150-162 |
1969 |
138 106-154 |
1/2 |
0.88 |
10:54 |
52 |
13:52 |
144 131-157 |
1996 |
125 106-154 |
2/1 |
0.94 |
11:27 |
34 |
9:02 |
142 128-152 |
1283 |
152 150-154 |
1/0 |
1.00 |
12:26 |
58 |
15:30 |
147 134-157 |
2280 |
130 98-150 |
1/1 |
1.06 |
13:01 |
36 |
9:34 |
134 130-143 |
1283 |
149 122-160 |
0/1 |
1.13 |
13:35 |
33 |
8:50 |
150 144-156 |
1325 |
153 150-156 |
1/0 |
1.19 |
14:37 |
1:02 |
16:38 |
145 133-157 |
2412 |
121 92-150 |
0/0 |
1.25 |
15:14 |
37 |
9:44 |
138 125-155 |
1344 |
153 152-154 |
1/0 |
1.31 |
16:03 |
49 |
13:07 |
151 145-156 |
1980 |
141 104-152 |
5/2 |
1.38 |
16:51 |
48 |
12:52 |
136 127-147 |
1750 |
123 102-156 |
6/10 |
1.44 |
17:24 |
33 |
8:53 |
146 136-157 |
1297 |
155 152-156 |
1/1 |
1.50 |
18:13 |
48 |
12:55 |
153 147-159 |
1976 |
137 116-150 |
1/1 |
1.56 |
18:56 |
43 |
11:28 |
132 124-144 |
1513 |
130 116-154 |
1/2 |
1.63 |
19:31 |
36 |
9:33 |
151 142-161 |
1441 |
151 150-154 |
2/1 |
1.69 |
20:30 |
58 |
15:32 |
148 136-155 |
2300 |
130 116-150 |
1/2 |
1.75 |
21:07 |
37 |
9:55 |
136 128-146 |
1350 |
146 116-154 |
1/1 |
1.81 |
21:58 |
51 |
13:36 |
148 143-154 |
2012 |
135 110-154 |
1/0 |
1.88 |
22:54 |
56 |
14:59 |
132 123-142 |
1977 |
127 102-152 |
4/1 |
1.94 |
23:34 |
39 |
10:32 |
147 135-155 |
1548 |
148 140-150 |
2/1 |
2.00 |
24:32 |
58 |
15:35 |
142 127-152 |
2212 |
121 102-144 |
1/2 |
2.01 |
24:46 |
14 |
26:44 |
125 125-125 |
3341 |
- |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
53.1 |
151 |
1.3 |
13:08 |
9:49 |
Walk |
46.4 |
114 |
0.7 |
11:31 |
17:19 |
Still |
0.2 |
- |
- |
3 |
- |
Pause |
0.3 |
- |
- |
4 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:34 |
10:21 |
31.34% |
More |
800m |
5:42 |
11:29 |
33.41% |
More |
1km |
7:00 |
11:15 |
35.48% |
More |
Mile |
11:41 |
11:41 |
36.11% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:32 |
11:32 |
36.56 |
5km |
38:21 |
12:21 |
38.42 |
5M |
1:03:30 |
12:42 |
37.53 |
10km |
1:19:57 |
12:52 |
37.24 |
10M |
2:12:23 |
13:14 |
37.11 |
Half |
2:56:15 |
13:27 |
36.60 |
20M |
4:36:00 |
13:48 |
36.85 |
Mara |
6:07:29 |
14:02 |
36.69 |
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Well done Denise, at one stage you were down to sub 9's!! The last two look hard work after the first 10 though x
Thanks! Yes, was pleased to see a couple starting with 8 😀