Wed 7th Apr 2021 at 6:00pm by trackvet
Run > Intervals
- breezy
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Time
30:54
-
Miles 2.83
-
Min/mi 10:55
-
Pacing
29%
-
WAVA
46.14
-
Stride(cm)
93
-
Cals
283
-
Cadence
159
-
BPM
121
-
%MHR
71
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B/mi 1325
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Surface
Road
Notes & Comments
Split Summary
===
1) 1m - 13:33(13:33/m) 107/151bpm 111cal
2) 0.14m - 1:27(10:08/m) 119/150bpm 13cal
3) 0.06m - 30(7:48/m) 124/134bpm 5cal
4) 0.09m - 1:00(11:16/m) 116/119bpm 9cal
5) 0.06m - 30(7:54/m) 127/134bpm 5cal
6) 0.09m - 1:00(10:54/m) 123/134bpm 9cal
7) 0.07m - 30(7:26/m) 131/138bpm 5cal
8) 0.08m - 1:00(12:42/m) 134/138bpm 10cal
9) 0.07m - 30(7:37/m) 132/139bpm 5cal
10) 0.08m - 1:00(11:56/m) 139/144bpm 10cal
11) 0.07m - 30(7:06/m) 143/147bpm 5cal
12) 0.1m - 1:00(10:13/m) 122/147bpm 9cal
13) 0.08m - 30(6:37/m) 136/147bpm 5cal
14) 0.09m - 1:00(11:39/m) 137/148bpm 10cal
15) 0.07m - 30(7:39/m) 139/141bpm 5cal
16) 0.09m - 1:00(11:36/m) 137/141bpm 10cal
17) 0.07m - 30(6:40/m) 140/143bpm 5cal
18) 0.09m - 1:00(10:54/m) 140/145bpm 10cal
19) 0.08m - 30(6:27/m) 140/150bpm 5cal
20) 0.09m - 1:00(11:28/m) 143/152bpm 11cal
21) 0.08m - 30(6:26/m) 137/145bpm 5cal
22) 0.1m - 1:00(10:08/m) 139/149bpm 11cal
23) 0.09m - 53(9:37/m) 136/137bpm 10cal
10 x 30 secs (1:00 - 1:15). Quite happy with some of the efforts. Worked on form and staying tall and felt ok at that. Some better than others
===
1) 1m - 13:33(13:33/m) 107/151bpm 111cal
2) 0.14m - 1:27(10:08/m) 119/150bpm 13cal
3) 0.06m - 30(7:48/m) 124/134bpm 5cal
4) 0.09m - 1:00(11:16/m) 116/119bpm 9cal
5) 0.06m - 30(7:54/m) 127/134bpm 5cal
6) 0.09m - 1:00(10:54/m) 123/134bpm 9cal
7) 0.07m - 30(7:26/m) 131/138bpm 5cal
8) 0.08m - 1:00(12:42/m) 134/138bpm 10cal
9) 0.07m - 30(7:37/m) 132/139bpm 5cal
10) 0.08m - 1:00(11:56/m) 139/144bpm 10cal
11) 0.07m - 30(7:06/m) 143/147bpm 5cal
12) 0.1m - 1:00(10:13/m) 122/147bpm 9cal
13) 0.08m - 30(6:37/m) 136/147bpm 5cal
14) 0.09m - 1:00(11:39/m) 137/148bpm 10cal
15) 0.07m - 30(7:39/m) 139/141bpm 5cal
16) 0.09m - 1:00(11:36/m) 137/141bpm 10cal
17) 0.07m - 30(6:40/m) 140/143bpm 5cal
18) 0.09m - 1:00(10:54/m) 140/145bpm 10cal
19) 0.08m - 30(6:27/m) 140/150bpm 5cal
20) 0.09m - 1:00(11:28/m) 143/152bpm 11cal
21) 0.08m - 30(6:26/m) 137/145bpm 5cal
22) 0.1m - 1:00(10:08/m) 139/149bpm 11cal
23) 0.09m - 53(9:37/m) 136/137bpm 10cal
10 x 30 secs (1:00 - 1:15). Quite happy with some of the efforts. Worked on form and staying tall and felt ok at that. Some better than others
13:33 1:27 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 30 1:00 53
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.06 | 1:02 | 1:02 | 16:40 | 89 78-103 | 1483 | 128 122-130 | 1/0 |
0.13 | 1:59 | 56 | 14:57 | 97 93-102 | 1450 | 129 126-132 | 1/0 |
0.19 | 2:52 | 54 | 14:19 | 93 89-97 | 1331 | 131 128-136 | 1/0 |
0.25 | 3:50 | 58 | 15:26 | 92 88-94 | 1420 | 129 128-130 | 1/0 |
0.31 | 4:49 | 59 | 15:41 | 95 89-101 | 1490 | 130 128-132 | 2/0 |
0.38 | 5:47 | 58 | 15:22 | 88 79-101 | 1352 | 132 130-136 | 1/0 |
0.44 | 6:44 | 58 | 15:27 | 95 87-101 | 1468 | 133 130-136 | 0/1 |
0.50 | 7:41 | 57 | 15:08 | 105 101-109 | 1589 | 129 128-132 | 1/1 |
0.56 | 8:39 | 58 | 15:24 | 106 94-114 | 1633 | 129 128-132 | 0/0 |
0.63 | 9:36 | 58 | 15:20 | 98 91-107 | 1503 | 131 128-134 | 3/0 |
0.69 | 10:22 | 46 | 12:16 | 105 94-116 | 1288 | 153 128-170 | 0/0 |
0.75 | 11:02 | 40 | 10:36 | 127 119-133 | 1346 | 169 168-170 | 1/0 |
0.81 | 11:41 | 38 | 10:15 | 141 136-145 | 1446 | 168 166-170 | 1/0 |
0.88 | 12:20 | 39 | 10:21 | 142 136-149 | 1471 | 168 168-168 | 1/1 |
0.94 | 12:56 | 37 | 9:51 | 146 143-148 | 1438 | 169 168-170 | 1/1 |
1.00 | 13:33 | 36 | 9:43 | 150 148-151 | 1458 | 170 168-172 | 1/0 |
1.06 | 17:50 | 4:17 +3:52 | 1:08:27 | 113 81-149 | 7735 | 170 162-174 | 0/1 |
1.13 | 18:40 | 51 | 13:30 | 118 106-125 | 1592 | 171 170-174 | 0/1 |
1.19 | 19:12 | 32 | 8:34 | 127 119-134 | 1089 | 176 170-182 | 1/1 |
1.25 | 19:59 | 47 +8 | 12:27 | 117 114-119 | 1456 | 171 162-186 | 1/1 |
1.31 | 20:39 | 40 | 10:33 | 117 114-120 | 1235 | 166 164-176 | 0/2 |
1.38 | 21:24 | 45 +14 | 12:07 | 131 123-134 | 1587 | 178 162-182 | 2/1 |
1.44 | 22:05 | 41 | 10:48 | 121 117-124 | 1307 | 164 162-166 | 0/2 |
1.50 | 22:35 | 30 | 8:08 | 130 124-135 | 1056 | 180 164-186 | 2/1 |
1.56 | 23:30 | 55 +13 | 14:41 | 136 133-138 | 1996 | 172 162-184 | 1/2 |
1.63 | 24:20 | 50 +11 | 13:12 | 132 129-137 | 1743 | 172 164-184 | 3/0 |
1.69 | 25:06 | 46 +11 | 12:21 | 136 130-142 | 1680 | 181 160-188 | 2/1 |
1.75 | 25:48 | 43 | 11:21 | 141 136-144 | 1600 | 165 162-168 | 0/0 |
1.81 | 26:16 | 27 | 7:15 | 143 141-147 | 1036 | 184 174-188 | 1/1 |
1.88 | 28:15 | 1:59 +1:33 | 31:49 | 116 109-147 | 3691 | 170 168-172 | 1/0 |
1.94 | 28:58 | 43 | 11:33 | 128 123-134 | 1478 | 174 170-188 | 1/2 |
2.00 | 29:25 | 26 | 7:04 | 141 132-148 | 996 | 191 190-194 | 0/3 |
2.06 | 30:19 | 54 +10 | 14:20 | 137 131-148 | 1963 | 165 164-166 | 1/1 |
2.13 | 30:53 | 34 | 9:04 | 138 134-140 | 1251 | 176 166-184 | 1/0 |
2.19 | 31:43 | 50 +12 | 13:26 | 138 136-140 | 1854 | 170 164-190 | 1/0 |
2.25 | 32:21 | 38 | 10:12 | 137 134-139 | 1399 | 170 166-182 | 1/1 |
2.31 | 32:47 | 26 | 6:54 | 142 138-145 | 981 | 189 186-190 | 0/1 |
2.38 | 33:44 | 57 +18 | 15:04 | 140 137-143 | 2110 | 166 164-168 | 0/2 |
2.44 | 34:17 | 34 | 8:58 | 137 134-141 | 1230 | 181 168-192 | 0/2 |
2.50 | 35:08 | 50 +17 | 13:25 | 144 138-152 | 1932 | 177 162-194 | 0/1 |
2.56 | 35:49 | 41 | 10:56 | 142 138-146 | 1552 | 169 166-172 | 1/0 |
2.63 | 36:13 | 25 | 6:35 | 136 134-138 | 894 | 190 186-194 | 1/3 |
2.69 | 37:39 | 1:26 +58 | 22:51 | 138 133-148 | 3153 | 177 166-198 | 0/1 |
2.75 | 38:23 | 44 | 11:41 | 141 135-149 | 1646 | 173 170-174 | 1/1 |
2.81 | 39:00 | 37 | 9:53 | 136 135-137 | 1344 | 170 170-172 | 1/1 |
2.83 | 39:10 | 10 | 10:38 | 135 134-136 | 1434 | 165 164-166 | 0/0 |
Heart
121/152max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 0m,
Range 14m, Flat prediction 30:54
Elevation Graph
No climbs of at least 10 metres detected.
Cadence
159 (198 max)
Stride Length: 93cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 54.9 | 173 | 2.2 | 17:47 | 12:04 |
Walk | 27.4 | 130 | 0.7 | 13:01 | 19:30 |
Still | 0.2 | - | - | 5 | - |
Pause | 17.5 | - | - | 8:17 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 10:15 | 10:15 | 45.06 |
5km | 34:07 | 10:59 | 46.12 |
5M | 56:29 | 11:18 | 45.51 |
10km | 1:11:07 | 11:27 | 45.21 |
10M | 1:57:47 | 11:47 | 45.20 |
Half | 2:36:49 | 11:58 | 44.62 |
20M | 4:05:34 | 12:17 | 45.15 |
Mara | 5:26:56 | 12:29 | 45.22 |
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