Wed 17th Nov 2021 at 11:24am by Sigh

Run > Intervals

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Time
38:15
Miles
3.11
Min/mi
12:18
Pacing
58%
WAVA
39.21
Stride(cm)
86
Cals
474
Cadence
153
BPM
140
%MHR
78.9
B/mi
1728
Asc(m)
159
Hillscore
6
Surface
Road

Notes & Comments

4 comments

8x200m intervals incl. w/u & c/d

More focussed than last week, and better results. Progress.

6:30 5:18 58 1:00 54 59 57 1:01 54 1:31 56 1:33 52 1:36 56 1:53 51 1:31 7:16 49

	Ness Nice running. Keeping it a gentle pace in preparation for the weekend. 👍😁
	Sigh Thanks, will do. Only 21 hours recovery required, according to Garmin.
	Mozzer Out again Si, you're a model of consistency!!
	Sigh Thanks Mozzer - let's hope it pays off!

Pin Map

0mi in 0

Pace

36%

10%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	35	35	9:14	94 81-112	868	161 96-174
0.13	1:15	41	10:48	125 116-133	1350	169 164-172
0.19	1:54	39	10:28	133 132-134	1393	168 166-174
0.25	2:33	39	10:23	138 135-140	1432	167 162-168
0.31	3:12	39	10:24	138 134-140	1436	167 162-170
0.38	3:53	41	10:57	132 131-133	1445	165 126-174
0.44	4:32	39	10:16	134 131-138	1376	170 168-174
0.50	5:12	40	10:43	141 140-141	1511	170 166-176
0.56	5:52	40	10:41	141 140-142	1505	168 166-170
0.63	6:32	40	10:35	142 141-142	1504	168 166-170
0.69	7:12	40	10:48	142 140-142	1533	174 166-198
0.75	7:53	40	10:43	140 139-141	1501	169 166-172
0.81	8:40	47	12:35	142 141-144	1786	169 168-172
0.88	9:20	40	10:39	148 147-149	1576	170 168-172
0.94	10:01	41	11:04	151 149-152	1670	172 170-176
1.00	10:41	40	10:37	152 152-152	1615	172 166-176
1.06	11:48	1:07	17:45	130 114-151	2309	120 108-144
1.13	12:15	28	7:27	129 116-147	961	183 180-186
1.19	12:48	32	8:34	157 151-162	1344	172 138-184
1.25	13:52	1:04	17:12	143 128-163	2459	124 90-184
1.31	14:20	28	7:29	149 140-156	1115	184 182-186
1.38	15:02	42	11:17	160 157-162	1806	137 52-184
1.44	15:54	52	13:46	139 129-154	1914	133 92-184
1.50	16:26	32	8:35	155 145-162	1331	176 164-184
1.56	17:33	1:07	17:46	150 134-166	2666	122 88-180
1.63	18:03	30	7:55	146 137-155	1156	183 180-186
1.69	18:30	27	7:16	160 155-163	1161	182 176-186
1.75	20:07	1:37	25:53	141 112-164	3651	119 94-186
1.81	20:39	32	8:35	137 120-156	1175	175 108-186
1.88	21:58	1:19	20:59	153 132-166	3210	156 104-182
1.94	22:44	46	12:21	126 119-132	1556	138 106-188
2.00	23:11	27	7:17	147 129-160	1070	178 140-184
2.06	24:14	1:03	16:46	154 138-164	2581	129 104-176
2.13	25:19	1:05	17:22	126 116-139	2188	145 54-186
2.19	25:51	31	8:18	153 138-163	1270	182 178-186
2.25	27:34	1:44	27:41	137 119-165	3792	121 86-184
2.31	28:14	40	10:34	138 122-151	1458	183 180-184
2.38	28:42	28	7:32	158 154-162	1191	164 84-182
2.44	30:22	1:40	26:44	134 115-162	3583	118 98-176
2.50	31:14	51	13:44	136 124-143	1868	149 110-172
2.56	31:55	41	11:03	141 140-141	1559	164 144-172
2.63	32:36	41	10:50	141 140-142	1529	170 166-172
2.69	33:16	40	10:33	144 143-145	1520	170 168-172
2.75	34:17	1:01	16:24	142 139-145	2329	146 120-170
2.81	34:57	40	10:34	145 143-146	1533	171 168-174
2.88	35:40	44	11:36	147 146-149	1706	160 130-172
2.94	36:19	39	10:22	147 145-149	1525	171 168-172
3.00	36:59	40	10:41	145 145-146	1550	169 166-172
3.06	37:41	42	11:12	146 145-146	1634	169 168-170
3.11	38:15	34	11:10	146 146-147	1630	171 168-174

Heart

140/166max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

153 (198 max) Stride Length: 86cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	68.8	173	2.7	26:18	9:51
Walk	26.9	109	0.4	10:18	23:21
Still	4.3	-	-	1:38	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:29	9:58	33.97%	More
800m	5:10	10:23	38.48%	More
1km	6:29	10:26	39.96%	More
Mile	10:40	10:40	41.18%	More
5k	38:11	12:17	39.20%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:29	11:29	38.28
5km	38:13	12:18	39.16
5M	1:03:16	12:39	38.56
10km	1:19:40	12:49	38.26
10M	2:11:55	13:12	38.22
Half	2:55:38	13:24	37.70
20M	4:35:02	13:45	38.15
Mara	6:06:11	13:59	38.20

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