Tue 30th Mar 2021 at 10:00am by Eynsham Red

Run > Intervals

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Time
41:48
Miles
3.21
Min/mi
13:01
Pacing
6%
WAVA
40.73
Stride(cm)
82
Cals
368
Cadence
150
BPM
117
%MHR
70.2
B/mi
1527
Asc(m)
33
Surface
Road

Notes & Comments

Project Joker Interval Session. 400m x 10 @ target time of 2:13, and 2 min rest.
Extended rest 8 when I met someone I’d not seen for ages.

Split Summary
===
1) 1m - 12:02(12:02/m) 118/139bpm 118cal 4.99/0mph
2) 1m - 11:55(11:55/m) 120/139bpm 112cal 5.03/0mph
3) 1m - 16:03(16:03/m) 113/150bpm 119cal 3.74/0mph
4) 0.21m - 1:48(8:38/m) 131/140bpm 19cal 6.95/0mph

12:02 11:55 16:03 1:48

Pace

33%

44%

21%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	33	33	8:48	97 90-122	853	173 160-178	1/0
0.13	1:04	31	8:19	125 121-128	1040	171 170-172	1/1
0.19	1:38	34	9:08	129 126-132	1178	170 166-172	0/1
0.25	2:13	35	9:19	133 131-134	1239	169 166-172	0/0
0.31	3:31	1:18	20:47	118 105-134	2453	120 104-168	1/0
0.38	4:35	1:03	16:52	96 91-105	1620	141 104-232	0/0
0.44	5:07	32	8:37	114 101-123	981	173 170-176	0/1
0.50	5:38	31	8:19	127 124-131	1056	169 166-174	1/0
0.56	6:12	34	8:58	134 131-136	1201	170 166-172	0/1
0.63	7:09	57	15:16	129 116-136	1968	135 104-170	0/1
0.69	8:29	1:20	21:15	104 92-117	2209	113 104-116	1/1
0.75	9:00	31	8:22	99 84-120	829	168 166-170	1/1
0.81	9:31	31	8:18	124 119-129	1029	170 168-172	1/0
0.88	10:04	33	8:55	132 128-135	1177	169 166-172	1/1
0.94	10:43	38	10:09	135 132-139	1371	168 166-170	0/0
1.00	12:03	1:20	21:20	119 97-134	2539	114 100-116	0/1
1.06	12:41	38	10:10	100 91-122	1017	146 104-170	0/1
1.13	13:13	32	8:35	124 120-129	1063	169 166-172	0/1
1.19	13:45	33	8:41	134 129-137	1164	168 166-170	0/1
1.25	14:19	33	8:54	137 136-139	1220	169 166-172	0/0
1.31	15:33	1:15	19:54	122 105-137	2428	123 114-170	1/1
1.38	16:30	57	15:09	98 94-102	1485	129 116-170	1/0
1.44	17:02	31	8:22	115 103-125	963	169 168-170	1/0
1.50	17:32	31	8:12	130 126-135	1066	169 168-172	0/1
1.56	18:06	33	8:52	134 131-138	1189	169 168-170	1/0
1.63	18:55	49	13:03	134 124-139	1748	148 116-170	1/0
1.69	20:21	1:26	22:56	104 92-127	2384	116 114-116	0/1
1.75	20:54	33	8:54	105 90-118	935	160 116-174	0/0
1.81	21:27	33	8:45	125 118-131	1094	170 168-172	1/0
1.88	22:00	33	8:50	134 131-137	1184	169 166-170	0/1
1.94	22:34	34	8:59	136 135-138	1223	170 168-172	0/1
2.00	23:58	1:24	22:28	122 102-138	2740	111 92-172	1/1
2.06	24:50	52	13:50	94 84-102	1300	134 106-172	2/0
2.13	25:20	30	8:04	112 83-130	904	169 168-170	1/0
2.19	25:52	32	8:30	129 126-133	1097	168 164-170	0/1
2.25	26:26	34	9:06	137 135-139	1246	169 166-170	1/0
2.31	27:20	53	14:16	132 119-137	1882	143 116-170	0/0
2.38	28:22	1:03	16:45	104 96-118	1743	121 116-164	0/1
2.44	28:55	32	8:38	112 93-128	967	171 164-172	0/1
2.50	29:27	32	8:35	130 122-133	1117	169 166-170	1/0
2.56	30:01	34	8:57	136 131-141	1218	168 162-172	0/1
2.63	31:42	1:41	27:04	129 102-140	3491	158 116-174	0/1
2.69	36:32	4:50	1:17:26	92 81-124	7124	124 106-184	1/0
2.75	37:05	32	8:37	134 123-150	1155	172 116-184	1/0
2.81	37:37	32	8:31	134 129-140	1141	176 176-178	0/1
2.88	38:10	33	8:49	137 136-138	1207	174 172-176	1/0
2.94	39:28	1:19	21:00	123 101-138	2584	112 100-176	0/0
3.00	40:14	46	12:15	98 89-106	1201	133 112-168	0/0
3.06	40:46	31	8:24	123 111-130	1033	168 164-172	0/1
3.13	41:18	32	8:28	133 127-138	1126	170 168-172	1/0
3.19	41:51	33	8:49	136 126-140	1199	171 168-172	0/1
3.21	42:02	11	9:59	131 122-134	1309	171 170-172	0/0

Heart

117/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 33m, Range 2m, Flat prediction 41:48

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

150 (232 max) Stride Length: 82cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	58.4	170	2.6	24:32	9:17
Walk	30.1	112	0.6	12:39	22:25
Still	11.5	-	-	4:51	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:35	42.33%	More
800m	5:07	10:18	42.37%	More
1km	6:44	10:50	42.05%	More
Mile	11:37	11:37	41.50%	More
5k	41:06	13:14	39.99%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	12:09	12:09	39.68
5km	40:23	13:00	40.71
5M	1:06:52	13:22	40.25
10km	1:24:11	13:33	40.02
10M	2:19:24	13:56	40.06
Half	3:05:36	14:10	39.57
20M	4:50:39	14:32	40.04
Mara	6:26:58	14:46	40.10

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