Tue 31st Aug 2021 at 11:20am by GlennR
Run > Intervals
- Amazing
- breezy
-
Time
14:08
-
Miles
1.22
-
Min/mi
11:35
-
Pacing
81%
-
WAVA
42.21
-
Stride(cm)
93
-
Cals
186
-
Cadence
149
-
BPM
136
-
%MHR
78.6
-
B/mi
1575
-
Asc(m)
20
-
Hillscore
1
-
Surface
Road
Notes & Comments
1 comments
4 x 400m efforts with one minute walk recoveries.
Split Summary
===
1) 0.25m - 2:34(10:21/m) 129/144bpm [1336b/mi] 32cal 5.79/6.35mph
2) 0.05m - 1:00(18:23/m) 132/143bpm [2428b/mi] 13cal 3.26/5.68mph
3) 0.25m - 2:32(10:10/m) 138/149bpm [1403b/mi] 34cal 5.9/6.05mph
4) 0.06m - 1:00(17:49/m) 138/148bpm [2458b/mi] 13cal 3.37/5.95mph
5) 0.25m - 2:30(10:05/m) 140/150bpm [1412b/mi] 34cal 5.95/6.18mph
6) 0.06m - 1:00(17:14/m) 138/150bpm [2377b/mi] 13cal 3.48/6.18mph
7) 0.25m - 2:29(10:00/m) 143/153bpm [1430b/mi] 34cal 6/6.26mph
8) 0.05m - 1:00(19:07/m) 141/155bpm [2696b/mi] 13cal 3.14/6.07mph
9) 0m - 3(17:42/m) 126/126bpm [2230b/mi] 3.39/3.11mph
2:34 1:00 2:32 1:00 2:30 1:00 2:29 1:00 3
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
-
HR
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
39 |
39 |
10:16 |
104 85-119 |
1068 |
171 168-172 |
2/0 |
0.13 |
1:16 |
38 |
10:05 |
129 122-135 |
1300 |
170 170-172 |
3/0 |
0.19 |
1:55 |
38 |
10:14 |
139 136-142 |
1422 |
171 170-172 |
2/0 |
0.25 |
2:35 |
41 |
10:53 |
143 142-143 |
1557 |
169 164-170 |
2/0 |
0.31 |
3:39 |
1:04 |
16:57 |
129 120-142 |
2187 |
119 90-160 |
0/3 |
0.38 |
4:18 |
39 |
10:28 |
127 121-133 |
1330 |
167 164-170 |
1/1 |
0.44 |
4:56 |
37 |
9:57 |
139 133-143 |
1382 |
169 166-172 |
1/0 |
0.50 |
5:35 |
39 |
10:26 |
145 143-148 |
1514 |
171 166-180 |
1/1 |
0.56 |
6:18 |
43 |
11:32 |
148 145-149 |
1706 |
154 102-170 |
2/0 |
0.63 |
7:15 |
57 |
15:16 |
132 124-142 |
2015 |
125 116-166 |
2/1 |
0.69 |
7:54 |
39 |
10:25 |
132 128-137 |
1375 |
167 166-168 |
2/2 |
0.75 |
8:32 |
38 |
10:00 |
142 139-145 |
1420 |
169 168-170 |
1/1 |
0.81 |
9:12 |
40 |
10:40 |
147 145-149 |
1568 |
170 168-170 |
2/2 |
0.88 |
9:55 |
43 |
11:26 |
149 145-150 |
1704 |
147 114-170 |
0/3 |
0.94 |
10:50 |
55 |
14:47 |
131 124-142 |
1938 |
125 116-166 |
0/2 |
1.00 |
11:28 |
37 |
9:58 |
137 131-141 |
1364 |
170 170-170 |
2/0 |
1.06 |
12:05 |
37 |
9:54 |
146 142-148 |
1445 |
170 168-172 |
1/0 |
1.13 |
12:43 |
38 |
10:13 |
151 150-151 |
1543 |
169 168-170 |
0/1 |
1.19 |
13:35 |
52 |
14:00 |
150 140-155 |
2100 |
123 92-174 |
0/1 |
1.22 |
14:08 |
33 |
18:06 |
131 125-140 |
2371 |
114 112-114 |
0/0 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
71.4 |
169 |
1 |
10:05 |
10:07 |
Walk |
28.6 |
115 |
0.2 |
4:03 |
18:19 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:29 |
9:59 |
36.21% |
More |
800m |
5:24 |
10:51 |
39.92% |
More |
1km |
7:05 |
11:24 |
39.65% |
More |
Mile |
11:24 |
11:24 |
41.89% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
11:20 |
11:20 |
42.17 |
5km |
39:52 |
12:50 |
40.87 |
5M |
1:07:34 |
13:31 |
39.46 |
10km |
1:26:00 |
13:50 |
38.80 |
10M |
2:25:47 |
14:35 |
37.94 |
Half |
3:16:41 |
15:01 |
36.97 |
20M |
5:14:29 |
15:43 |
36.64 |
Mara |
7:04:19 |
16:12 |
36.21 |
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Hitting good paces.