-
Time
27:51
-
Miles
1.44
-
Min/mi
19:20
-
Pacing
54%
-
WAVA
26.08
-
Stride(cm)
73
-
Cals
222
-
Cadence
114
-
BPM
140
-
%MHR
73.4
-
B/mi
2698
-
Surface
Grass
Notes & Comments
Grass track intervals.
1 x 300m, 5R
2 x 200m, 5R
3 x 100m, 4R
Aimed to keep the efforts controlled, at maybe 80% (at current level of fitness). Realised I hadn’t been breathing properly at the start of the 300m which made that a harder effort than it should have been, but still a 5s improvement over last week, so pleased with that. Final 100m was sub-20s, which I’m also pleased with. Good session in stonking heat.
Split Summary
===
1) 0m - 10(0/m) 120/122bpm [INFb/mi]
2) 0.19m - 1:18(6:57/m) 162/178bpm [1125b/mi] 14cal
3) 0.18m - 5:01(27:48/m) 133/178bpm [3698b/mi] 36cal
4) 0.12m - 47(6:16/m) 162/175bpm [1016b/mi] 10cal
5) 0.18m - 5:01(27:51/m) 132/175bpm [3676b/mi] 32cal
6) 0.12m - 45(6:05/m) 164/176bpm [998b/mi] 10cal
7) 0.16m - 5:01(32:18/m) 136/176bpm [4393b/mi] 35cal
8) 0.06m - 21(5:31/m) 148/164bpm [818b/mi] 4cal
9) 0.14m - 4:00(28:00/m) 139/166bpm [3891b/mi] 33cal
10) 0.06m - 21(5:37/m) 154/166bpm [865b/mi] 5cal
11) 0.14m - 4:01(29:19/m) 138/167bpm [4047b/mi] 32cal
12) 0.06m - 20(5:16/m) 145/160bpm [763b/mi] 5cal
13) 0.02m - 47(31:37/m) 157/168bpm [4965b/mi] 6cal
10 1:18 5:01 47 5:01 45 5:01 21 4:00 21 4:01 20 47
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.06 |
33 |
33 |
8:47 |
136 118-162 |
1196 |
171 168-174 |
0/0 |
0.13 |
1:02 |
29 |
7:39 |
170 163-175 |
1300 |
168 166-170 |
0/0 |
0.19 |
1:27 |
25 |
6:40 |
177 175-178 |
1180 |
169 168-170 |
0/0 |
0.25 |
3:30 |
2:03 |
32:50 |
146 125-178 |
4794 |
106 80-168 |
0/0 |
0.31 |
4:51 |
1:22 |
21:45 |
124 121-128 |
2698 |
105 102-108 |
0/0 |
0.38 |
6:31 |
1:39 |
26:31 |
124 120-126 |
3289 |
91 80-104 |
0/0 |
0.44 |
6:55 |
24 |
6:26 |
142 126-168 |
914 |
176 172-178 |
0/0 |
0.50 |
7:22 |
27 |
7:11 |
173 168-175 |
1243 |
174 166-176 |
0/0 |
0.56 |
9:21 |
1:59 |
31:40 |
144 124-175 |
4559 |
100 96-104 |
0/0 |
0.63 |
10:52 |
1:31 |
24:14 |
121 118-125 |
2932 |
98 92-102 |
0/0 |
0.69 |
12:19 |
1:27 |
23:14 |
128 125-134 |
2973 |
99 80-192 |
0/0 |
0.75 |
12:44 |
25 |
6:47 |
153 134-170 |
1039 |
180 178-180 |
0/0 |
0.81 |
14:05 |
1:21 |
21:38 |
163 149-176 |
3526 |
171 90-180 |
0/0 |
0.88 |
15:28 |
1:23 |
22:01 |
134 129-147 |
2951 |
102 96-106 |
0/0 |
0.94 |
17:06 |
1:38 |
26:11 |
127 122-130 |
3324 |
94 88-100 |
0/0 |
1.00 |
18:16 |
1:11 |
18:49 |
136 126-141 |
2558 |
119 90-188 |
0/0 |
1.06 |
19:50 |
1:33 |
24:54 |
152 134-166 |
3784 |
119 92-186 |
0/0 |
1.13 |
21:26 |
1:37 |
25:46 |
132 128-134 |
3400 |
99 90-104 |
0/0 |
1.19 |
22:32 |
1:06 |
17:35 |
137 129-145 |
2409 |
103 92-190 |
0/0 |
1.25 |
23:46 |
1:14 |
19:41 |
157 145-167 |
3090 |
153 100-190 |
0/0 |
1.31 |
25:16 |
1:30 |
23:56 |
133 127-145 |
3184 |
100 96-104 |
0/0 |
1.38 |
26:49 |
1:33 |
24:45 |
133 128-141 |
3291 |
96 88-102 |
0/0 |
1.44 |
27:46 |
57 |
15:18 |
155 141-168 |
2372 |
183 136-196 |
0/0 |
1.44 |
27:51 |
5 |
19:28 |
151 151-151 |
2938 |
- |
0/0 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
15.9 |
176 |
0.7 |
4:26 |
6:15 |
Walk |
61.1 |
97 |
0.7 |
17:01 |
23:12 |
Still |
23.0 |
- |
- |
6:24 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
3:19 |
13:19 |
29.57% |
More |
800m |
7:08 |
14:21 |
30.06% |
More |
1km |
10:36 |
17:04 |
26.35% |
More |
Mile |
18:05 |
18:05 |
26.37% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
18:35 |
18:35 |
25.67 |
5km |
1:05:25 |
21:03 |
25.48 |
5M |
1:50:58 |
22:12 |
24.52 |
10km |
2:21:15 |
22:44 |
24.12 |
10M |
3:59:36 |
23:58 |
23.43 |
Half |
5:23:24 |
24:41 |
22.68 |
20M |
8:37:23 |
25:52 |
22.31 |
Mara |
11:38:18 |
26:39 |
21.90 |
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