Fri 15th Jul 2022 at 11:38am by Kazzaf

Run > Intervals

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Time
50:01
Miles
5.35
Min/mi
9:21
Pacing
70%
WAVA
59.69
Stride(cm)
96
Cals
434
Cadence
179
BPM
162
%MHR
81.1
B/mi
1517
Surface
Treadmill

Notes & Comments

Split Summary
===
1) 1m - 10:53(10:53/m) 140/151bpm [1523b/mi] 78cal
2) 1m - 10:01(10:01/m) 158/173bpm [1582b/mi] 85cal
3) 1m - 9:36(9:36/m) 171/182bpm [1641b/mi] 88cal
4) 1m - 10:43(10:43/m) 174/186bpm [1864b/mi] 99cal
5) 0.92m - 8:49(9:32/m) 179/190bpm [1706b/mi] 84cal

Treadmill run so Garmin splits all wrong

1.75m warm up at 5.8 - 6.1mph
3mins at 7.2mph (8.20 pace)
1min jog recovery

2mins at 7.4mph (8.06 pace)
1min jog recovery

1min at 7.5mph (8.0 pace)
2mins jog/walk recovery

X 3 blocks

Last 7.5mph was actually 3mins as just wanted to round distance up to 5m
Then warm down jog at 5.8mph to 5.35m total

Hard work and extremely hot (with fan) but better to do this on treadmill than outside. Very happy with this.

10:53 10:01 9:36 10:43 8:49

Pace

20%

33%

38%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	48	48	12:56	102 72-132	1319	175 172-176
0.13	1:28	40	10:39	138 135-139	1470	174 172-176
0.19	2:08	40	10:39	140 140-140	1490	173 172-174
0.25	2:48	40	10:38	141 140-142	1498	175 174-176
0.31	3:28	40	10:33	144 143-146	1519	176 174-176
0.38	4:08	40	10:38	146 146-146	1552	175 174-176
0.44	4:48	40	10:41	148 146-148	1581	175 174-178
0.50	5:27	39	10:31	147 146-148	1545	179 178-182
0.56	6:06	39	10:30	147 145-148	1544	175 174-176
0.63	6:46	39	10:32	147 145-149	1548	176 172-178
0.69	7:27	41	10:49	149 149-149	1611	175 174-176
0.75	8:06	39	10:31	150 149-151	1578	177 176-178
0.81	10:18	2:12 +1:30	35:07	133 109-149	4670	176 172-178
0.88	11:02	44	11:46	131 119-143	1541	176 174-178
0.94	11:42	41	10:49	145 143-146	1569	176 176-178
1.00	12:22	40	10:38	147 146-149	1562	175 172-176
1.06	13:02	40	10:34	148 148-148	1565	177 176-178
1.13	13:41	40	10:34	148 148-149	1563	176 174-178
1.19	14:21	40	10:36	150 149-152	1591	176 174-178
1.25	15:00	39	10:22	149 148-151	1544	177 176-178
1.31	15:38	38	10:14	150 149-151	1535	177 176-178
1.38	16:17	39	10:24	153 152-154	1592	176 176-176
1.44	16:56	39	10:20	153 152-154	1582	177 176-178
1.50	17:35	39	10:19	154 154-155	1589	177 176-178
1.56	18:13	38	10:13	154 154-155	1574	176 176-178
1.63	18:52	38	10:16	157 155-159	1611	182 176-186
1.69	19:26	34	9:04	163 160-167	1479	184 184-186
1.75	19:59	33	8:53	169 168-170	1502	185 184-186
1.81	20:32	33	8:55	171 170-172	1524	184 182-186
1.88	21:06	33	8:54	172 172-172	1532	185 184-186
1.94	21:41	36	9:28	172 172-173	1629	183 174-186
2.00	22:23	42	11:06	168 166-170	1865	176 174-178
2.06	23:00	37	9:44	164 164-165	1597	183 176-186
2.13	23:33	33	8:50	170 166-172	1502	184 184-186
2.19	24:06	33	8:49	175 174-176	1542	184 182-186
2.25	24:39	34	8:59	176 175-177	1581	184 176-186
2.31	25:22	42	11:18	174 170-177	1967	174 172-176
2.38	25:59	37	9:58	167 166-168	1665	181 172-184
2.44	26:33	34	8:58	172 169-175	1543	184 180-186
2.50	27:14	41	10:53	172 169-174	1872	174 170-176
2.56	27:53	40	10:33	166 164-168	1751	175 174-176
2.63	28:34	40	10:47	162 161-164	1746	176 174-178
2.69	29:08	35	9:14	166 164-168	1534	185 184-186
2.75	29:42	34	8:58	174 171-176	1561	185 184-186
2.81	30:15	34	8:57	177 176-180	1585	184 184-186
2.88	30:49	33	8:49	179 177-180	1580	185 184-188
2.94	31:22	33	8:48	179 179-179	1574	187 184-190
3.00	31:59	37	10:00	177 174-179	1770	182 178-186
3.06	32:38	39	10:31	172 171-174	1809	181 178-188
3.13	33:12	34	8:57	173 171-175	1547	185 184-186
3.19	33:45	33	8:48	178 174-181	1566	185 184-186
3.25	34:18	33	8:41	183 182-185	1589	185 184-188
3.31	35:19	1:01	16:23	178 170-184	2915	176 160-186
3.38	35:58	39	10:17	167 164-169	1717	181 174-186
3.44	36:31	33	8:48	175 172-178	1540	186 184-186
3.50	37:20	50	13:12	175 166-182	2311	155 140-184
3.56	38:11	51	13:28	158 156-163	2129	169 142-176
3.63	38:51	40	10:42	166 162-169	1776	182 176-186
3.69	39:25	35	9:13	174 169-179	1604	185 184-186
3.75	39:59	33	8:54	179 178-180	1594	185 184-186
3.81	40:32	33	8:55	181 180-182	1615	184 184-186
3.88	41:05	33	8:52	183 182-185	1623	185 184-188
3.94	41:41	36	9:34	181 181-182	1732	181 172-186
4.00	42:37	56	14:55	170 165-179	2535	160 134-186
4.06	43:14	37	9:54	170 167-175	1684	184 184-184
4.13	43:48	34	9:03	179 176-181	1619	186 182-188
4.19	44:21	32	8:37	182 182-184	1569	188 186-188
4.25	44:59	39	10:20	181 179-184	1871	179 172-188
4.31	45:40	41	10:48	176 174-179	1902	179 176-182
4.38	46:13	33	8:53	175 173-177	1554	186 186-186
4.44	46:46	33	8:43	182 180-186	1587	187 186-188
4.50	47:18	32	8:31	187 185-189	1593	187 184-190
4.56	47:49	31	8:22	187 185-188	1564	187 186-188
4.62	48:27	38	10:04	186 184-187	1872	181 176-190
4.69	49:06	39	10:26	178 175-181	1856	178 178-180
4.75	49:45	39	10:25	173 173-174	1803	177 176-178
4.81	50:24	39	10:25	174 169-178	1812	177 174-178
4.87	51:02	37	9:58	177 175-180	1765	179 178-180
4.92	51:30	28	9:54	178 176-180	1764	180 178-182

Heart

162/189max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

179 (190 max) Stride Length: 96cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.0	179	4.9	50:27	10:22
Walk	2.0	139	0.1	1:03	20:09

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:07	8:33	46.95%	More
800m	4:32	9:06	48.61%	More
1km	5:40	9:08	50.52%	More
Mile	9:32	9:32	51.19%	More
5k	30:38	9:52	55.62%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:54	7:54	61.74
5km	27:31	8:51	61.94
5M	46:26	9:17	59.95
10km	58:58	9:29	59.12
10M	1:39:31	9:57	57.77
Half	2:13:57	10:14	56.09
20M	3:33:20	10:40	55.48
Mara	4:47:07	10:58	54.64

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