Wed 20th Jan 2021 at 11:00am by WayOfTheDodo

Run > Intervals

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Time
3:00
Miles
0.48
Min/mi
6:15
WAVA
66.49
Stride(cm)
121
Cals
28
Cadence
213
BPM
141
%MHR
79.5
B/mi
880
Asc(m)
4
Surface
Road

1:27 400m

Notes & Comments

3min time trial.

Protocol - no pacing - start as fast as possible and hang on...

Split Summary
===
1) 0.48m - 3:00(6:18/m) 140/155bpm 28cal 9.52/12.23mph

3:00

Pace

100%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	22	22	5:48	84 69-105	487	236 228-242	0/1
0.13	42	20	5:24	126 108-141	680	223 220-228	0/3
0.19	1:05	23	6:11	145 141-149	897	216 212-220	1/0
0.25	1:30	24	6:30	153 149-154	993	209 206-212	1/1
0.31	1:55	26	6:54	155 153-155	1069	206 204-210	0/1
0.38	2:20	24	6:28	154 154-155	996	203 200-206	0/2
0.44	2:45	25	6:45	153 152-154	1034	205 202-206	1/2
0.48	3:00	15	6:16	154 154-154	964	207 206-208	0/1

Heart

141/155max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 4m, Range 8m, Flat prediction 3:00

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

213 (242 max) Stride Length: 121cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	212	0.5	3:00	6:17
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:27	5:49	60.48%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:40	6:40	69.27
5km	22:54	7:22	68.72
5M	38:26	7:41	66.89
10km	48:41	7:50	66.04
10M	1:21:42	8:10	65.16
Half	1:49:37	8:22	63.83
20M	2:53:43	8:41	63.83
Mara	3:53:03	8:54	63.44

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