Wed 1st Sep 2021 at 6:04pm by JCB
Run > Intervals
-
Time
32:47
-
Miles
3.44
-
Min/mi
9:32
-
Pacing
79%
-
WAVA
49.07
-
Stride(cm)
98
-
Cals
360
-
Cadence
173
-
BPM
136
-
%MHR
79.7
-
B/mi
1291
-
Asc(m)
41
-
Hillscore
2
-
Surface
Mixed
Notes & Comments
Run streak day #50. Personal plan: 30 minute run doing intervals. Warmup 6 minutes then 7 intervals. Each interval fast for 1 minute and slow for 2 minutes.
Split Summary
===
1) 1km - 6:35(6:35/km) 130/140bpm [856b/km] 67cal 9.11/17.47kmph
2) 1km - 5:30(5:30/km) 136/147bpm [747b/km] 62cal 10.92/17.54kmph
3) 1km - 5:35(5:35/km) 136/148bpm [758b/km] 60cal 10.76/17.7kmph
4) 1km - 5:24(5:24/km) 145/154bpm [783b/km] 65cal 11.11/16.19kmph
5) 1km - 6:11(6:11/km) 138/145bpm [854b/km] 70cal 9.69/15.35kmph
6) 0.53km - 3:32(6:44/km) 133/138bpm [895b/km] 36cal 8.92/9.14kmph
6:35 5:30 5:35 5:24 6:11 3:32
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.06 |
45 |
45 |
11:59 |
104 68-130 |
1247 |
167 166-170 |
0.13 |
1:27 |
43 |
11:20 |
131 129-135 |
1485 |
168 166-170 |
0.19 |
2:08 |
41 |
10:56 |
130 129-130 |
1420 |
168 168-168 |
0.25 |
2:49 |
41 |
10:53 |
132 130-133 |
1437 |
166 164-168 |
0.31 |
3:32 |
42 |
11:18 |
132 130-135 |
1491 |
166 164-168 |
0.38 |
4:16 |
44 |
11:46 |
134 131-136 |
1577 |
166 164-168 |
0.44 |
4:58 |
42 |
11:11 |
135 132-137 |
1510 |
166 164-168 |
0.50 |
5:39 |
42 |
11:08 |
136 136-137 |
1513 |
167 166-168 |
0.56 |
6:13 |
34 |
9:04 |
135 132-140 |
1225 |
170 166-182 |
0.63 |
6:35 |
22 |
5:51 |
138 133-140 |
808 |
190 184-192 |
0.69 |
6:58 |
23 |
6:05 |
140 139-141 |
852 |
192 192-192 |
0.75 |
7:32 |
33 |
8:56 |
138 135-141 |
1233 |
174 164-192 |
0.81 |
8:13 |
41 |
10:58 |
139 136-143 |
1524 |
168 166-168 |
0.88 |
8:50 |
37 |
9:52 |
133 128-137 |
1312 |
167 164-168 |
0.94 |
9:20 |
30 |
8:04 |
128 125-131 |
1032 |
176 166-194 |
1.00 |
9:44 |
24 |
6:20 |
132 126-140 |
835 |
193 190-196 |
1.06 |
10:15 |
31 |
8:15 |
133 133-134 |
1097 |
180 162-184 |
1.13 |
10:57 |
42 |
11:10 |
143 135-146 |
1596 |
167 166-168 |
1.19 |
11:32 |
35 |
9:21 |
137 132-142 |
1281 |
165 164-166 |
1.25 |
12:05 |
33 |
8:50 |
128 123-132 |
1132 |
169 166-186 |
1.31 |
12:27 |
22 |
5:50 |
125 123-129 |
729 |
191 186-196 |
1.38 |
12:48 |
21 |
5:41 |
128 127-130 |
727 |
188 186-190 |
1.44 |
13:16 |
28 |
7:27 |
129 126-140 |
962 |
179 162-186 |
1.50 |
14:00 |
44 |
11:50 |
144 140-148 |
1704 |
164 162-166 |
1.56 |
14:44 |
43 |
11:34 |
134 130-137 |
1550 |
161 152-166 |
1.63 |
15:15 |
31 |
8:19 |
128 124-130 |
1064 |
172 164-194 |
1.69 |
15:41 |
26 |
6:59 |
130 121-141 |
908 |
190 182-194 |
1.75 |
16:11 |
30 |
8:04 |
138 135-141 |
1114 |
180 162-184 |
1.81 |
16:59 |
47 |
12:40 |
140 133-148 |
1773 |
161 156-164 |
1.88 |
17:47 |
48 |
12:46 |
146 140-148 |
1865 |
160 150-166 |
1.94 |
18:20 |
33 |
8:49 |
143 142-146 |
1260 |
172 164-188 |
2.00 |
18:47 |
27 |
7:12 |
147 145-148 |
1057 |
189 186-190 |
2.06 |
19:19 |
33 |
8:42 |
152 149-154 |
1322 |
181 168-190 |
2.13 |
19:58 |
38 |
10:14 |
150 146-153 |
1535 |
169 166-170 |
2.19 |
20:36 |
38 |
10:09 |
143 137-147 |
1453 |
167 166-168 |
2.25 |
21:13 |
37 |
9:49 |
136 136-137 |
1335 |
171 168-180 |
2.31 |
21:34 |
22 |
5:50 |
139 137-140 |
810 |
193 192-194 |
2.38 |
21:58 |
23 |
6:15 |
145 141-147 |
907 |
192 190-194 |
2.44 |
22:34 |
36 |
9:42 |
147 141-151 |
1426 |
170 164-190 |
2.50 |
23:13 |
39 |
10:18 |
144 141-147 |
1484 |
167 164-170 |
2.56 |
23:54 |
41 |
10:51 |
139 137-141 |
1507 |
168 166-170 |
2.63 |
24:24 |
30 |
8:04 |
137 137-138 |
1104 |
179 168-188 |
2.69 |
24:50 |
26 |
6:55 |
141 138-145 |
975 |
188 184-194 |
2.75 |
25:27 |
37 |
9:57 |
141 138-143 |
1403 |
174 164-184 |
2.81 |
26:06 |
39 |
10:21 |
140 139-142 |
1449 |
167 166-168 |
2.88 |
26:46 |
40 |
10:43 |
141 139-143 |
1512 |
168 166-170 |
2.94 |
27:24 |
38 |
10:02 |
138 136-141 |
1384 |
169 166-170 |
3.00 |
28:04 |
41 |
10:49 |
133 132-134 |
1440 |
168 166-170 |
3.06 |
28:45 |
41 |
10:56 |
133 132-134 |
1453 |
167 166-170 |
3.13 |
29:26 |
41 |
10:56 |
135 133-136 |
1475 |
167 164-170 |
3.19 |
30:07 |
41 |
10:57 |
134 132-135 |
1468 |
167 166-168 |
3.25 |
30:47 |
40 |
10:34 |
132 132-133 |
1395 |
169 168-170 |
3.31 |
31:27 |
40 |
10:47 |
131 130-132 |
1413 |
167 166-168 |
3.38 |
32:08 |
40 |
10:48 |
133 129-136 |
1435 |
169 168-170 |
3.43 |
32:47 |
39 |
11:15 |
131 130-133 |
1474 |
167 166-168 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:42 |
6:52 |
48.08% |
More |
800m |
3:51 |
7:44 |
49.98% |
More |
1km |
5:01 |
8:04 |
49.96% |
More |
Mile |
8:18 |
8:18 |
51.35% |
More |
5k |
29:05 |
9:22 |
49.82% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
7:33 |
7:33 |
56.42 |
5km |
29:03 |
9:21 |
49.89 |
5M |
51:09 |
10:14 |
46.13 |
10km |
1:06:14 |
10:40 |
44.48 |
10M |
1:56:39 |
11:40 |
41.74 |
Half |
2:40:49 |
12:17 |
39.75 |
20M |
4:26:01 |
13:18 |
38.08 |
Mara |
6:06:45 |
14:00 |
36.83 |
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