Thu 22nd Sep 2022 at 7:01pm by WJKat

Run > Intervals

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Time
12:51
Miles
1.22
Min/mi
10:32
Pacing
72%
WAVA
46.19
Stride(cm)
89
Cals
133
Cadence
171
BPM
158
%MHR
92.4
B/mi
1663
Surface
Road

Notes & Comments

Split Summary
===
1) 0.06m - 25(6:53/m) 99/136bpm [681b/mi] 1cal 8.72/0mph
2) 0.06m - 43(11:31/m) 145/151bpm [1670b/mi] 7cal 5.21/0mph
3) 0.06m - 26(7:11/m) 150/159bpm [1077b/mi] 4cal 8.36/0mph
4) 0.06m - 53(14:15/m) 160/170bpm [2281b/mi] 10cal 4.21/0mph
5) 0.06m - 23(6:28/m) 164/170bpm [1060b/mi] 4cal 9.28/0mph
6) 0.06m - 49(13:05/m) 165/169bpm [2158b/mi] 9cal 4.59/0mph
7) 0.06m - 26(7:13/m) 160/164bpm [1155b/mi] 4cal 8.31/0mph
8) 0.06m - 46(12:15/m) 165/171bpm [2022b/mi] 9cal 4.9/0mph
9) 0.06m - 27(7:27/m) 161/170bpm [1199b/mi] 5cal 8.06/0mph
10) 0.06m - 1:04(17:09/m) 159/165bpm [2727b/mi] 12cal 3.5/0mph
11) 0.06m - 27(7:29/m) 155/161bpm [1160b/mi] 5cal 8.02/0mph
12) 0.06m - 49(13:08/m) 161/167bpm [2114b/mi] 8cal 4.57/0mph
13) 0.06m - 26(7:18/m) 158/164bpm [1154b/mi] 4cal 8.22/0mph
14) 0.06m - 56(15:08/m) 161/163bpm [2438b/mi] 9cal 3.96/0mph
15) 0.06m - 28(7:54/m) 159/163bpm [1257b/mi] 5cal 7.59/0mph
16) 0.06m - 50(13:21/m) 162/166bpm [2163b/mi] 9cal 4.49/0mph
17) 0.06m - 28(7:44/m) 161/164bpm [1245b/mi] 5cal 7.76/0mph
18) 0.06m - 50(13:23/m) 161/166bpm [2156b/mi] 9cal 4.48/0mph
19) 0.06m - 27(7:30/m) 160/166bpm [1201b/mi] 5cal 7.99/0mph
20) 0.06m - 48(12:58/m) 166/170bpm [2152b/mi] 9cal 4.63/0mph

Up to Retail park to do intervals in the empty car park much to the annoyance of the boy racers/drug dealers whose space I was running up and down in! Got slower towards the end but having done any intervals since June so some work to do here. Recoveries were also hard work.

25 43 26 53 23 49 26 46 27 1:04 27 49 26 56 28 50 28 50 27 48

Pace

24%

15%

10%

41%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	26	26	6:54	101 79-136	697	187 184-190
0.13	1:10	44	11:41	145 133-151	1694	164 94-188
0.19	1:37	27	7:10	152 147-164	1089	183 160-192
0.25	2:30	53	14:15	161 152-170	2295	167 160-192
0.31	2:55	25	6:35	164 158-170	1081	182 170-184
0.38	3:43	49	12:59	163 155-169	2117	164 160-168
0.44	4:10	26	7:04	162 155-166	1144	184 164-186
0.50	4:57	47	12:37	164 155-171	2069	165 160-178
0.56	5:28	31	8:12	163 156-170	1335	183 160-192
0.63	6:29	1:01	16:14	158 149-165	2566	160 156-164
0.69	7:00	31	8:11	160 152-167	1309	181 162-188
0.75	7:44	44	11:45	159 154-165	1869	165 160-178
0.81	8:19	35	9:26	161 156-164	1519	181 168-188
0.88	9:11	52	13:55	160 156-163	2227	165 158-186
0.94	9:44	33	8:53	162 158-166	1440	181 162-190
1.00	10:28	44	11:42	161 158-165	1884	165 160-186
1.06	11:07	38	10:13	163 160-166	1666	178 164-188
1.13	11:48	41	11:03	158 156-162	1746	169 162-192
1.19	12:25	37	9:54	165 160-169	1634	181 160-194
1.22	12:50	25	12:56	166 163-170	2148	165 164-168

Heart

158/171max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

171 (194 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.3	171	1.2	12:45	10:30
Walk	0.4	94	0	3	9:55
Still	0.3	-	-	2	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:26	9:48	39.79%	More
800m	4:55	9:53	43.12%	More
1km	6:26	10:22	42.87%	More
Mile	10:28	10:28	45.09%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:24	10:24	45.37
5km	34:37	11:09	47.62
5M	57:19	11:28	46.94
10km	1:12:10	11:37	46.68
10M	1:59:30	11:57	46.44
Half	2:39:06	12:09	45.55
20M	4:09:09	12:27	45.77
Mara	5:31:43	12:40	45.52

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