Tue 10th Jan 2023 at 7:36pm by ChristianPoulton

Run > Intervals

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Time
27:40
Miles
3.65
Min/mi
7:35
Pacing
25%
WAVA
65.61
Stride(cm)
127
Cals
315
Cadence
167
BPM
133
%MHR
68.4
B/mi
1006
Asc(m)
98
Hillscore
3
Surface
Track

Notes & Comments

800 x 2 + 700 x 2 + 600 x 4 off 45s

The session was 8 x 800m of 45s but I was struggling tonight so dropped down

Split Summary
===
1) 0.81km - 2:50(3:30/km) 123/144bpm [431b/km] 30cal 17.12/18.31kmph
2) 0.03km - 44(20:49/km) 137/143bpm [2853b/km] 9cal 2.88/17.3kmph
3) 0.78km - 2:48(3:35/km) 138/144bpm [494b/km] 37cal 16.75/18.37kmph
4) 0.06km - 48(13:53/km) 135/140bpm [1874b/km] 10cal 4.32/16.46kmph
5) 0.73km - 2:32(3:29/km) 136/143bpm [473b/km] 32cal 17.23/18.37kmph
6) 0.11km - 1:00(9:25/km) 135/141bpm [1272b/km] 12cal 6.37/16.53kmph
7) 0.73km - 2:45(3:44/km) 138/142bpm [515b/km] 36cal 16.08/18.31kmph
8) 0.08km - 46(9:12/km) 136/140bpm [1251b/km] 9cal 6.52/8.33kmph
9) 0.61km - 2:13(3:37/km) 139/150bpm [503b/km] 28cal 16.59/17.27kmph
10) 0.03km - 1:59(58:52/km) 122/147bpm [7182b/km] 17cal 1.02/16.39kmph
11) 0.61km - 2:11(3:36/km) 126/138bpm [453b/km] 21cal 16.69/17.8kmph
12) 0.04km - 42(17:17/km) 132/137bpm [2281b/km] 8cal 3.47/16.66kmph
13) 0.61km - 2:12(3:36/km) 138/147bpm [497b/km] 27cal 16.68/17.8kmph
14) 0.03km - 2:02(1:02:56/km) 120/144bpm [7551b/km] 16cal 0.95/16.86kmph
15) 0.61km - 2:10(3:31/km) 131/145bpm [462b/km] 23cal 17.03/18.41kmph

2:50 44 2:48 48 2:32 1:00 2:45 46 2:13 1:59 2:11 42 2:12 2:02 2:10

Pace

14%

76%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	22	22	5:49	72 63-86	419	180 176-186	0/2
0.13	43	21	5:38	103 88-116	580	176 174-178	0/1
0.19	1:04	21	5:31	118 115-121	651	172 170-174	1/0
0.25	1:24	21	5:31	129 119-137	711	171 170-172	1/1
0.31	1:46	22	5:44	142 138-144	815	171 170-172	0/1
0.38	2:07	21	5:43	143 142-144	818	169 168-170	0/5
0.44	2:29	21	5:41	143 142-143	813	170 168-170	5/0
0.50	2:49	20	5:21	143 143-143	765	170 170-170	2/1
0.56	3:45	57	15:09	133 126-143	2014	165 94-176	0/5
0.63	4:07	21	5:43	132 130-135	755	174 172-176	2/0
0.69	4:28	22	5:45	136 132-139	782	170 170-172	2/0
0.75	4:49	21	5:30	142 139-144	780	172 168-174	2/0
0.81	5:10	21	5:40	141 139-143	799	169 166-170	0/1
0.88	5:32	22	5:50	141 140-142	823	168 168-168	1/4
0.94	5:56	24	6:19	142 141-143	897	166 166-170	5/1
1.00	6:17	22	5:45	141 140-141	811	166 166-168	3/7
1.06	7:14	57	15:05	130 121-140	1960	141 84-182	3/1
1.13	7:34	20	5:25	124 122-127	671	173 170-174	2/1
1.19	7:55	20	5:26	128 126-131	696	172 170-174	2/0
1.25	8:15	20	5:25	134 130-138	726	170 168-172	2/0
1.31	8:36	21	5:31	142 139-143	782	170 168-170	0/4
1.38	8:58	22	5:52	142 140-142	833	169 168-170	3/2
1.44	9:19	22	5:45	141 141-142	811	167 166-168	2/0
1.50	9:41	22	5:53	142 140-142	835	167 166-168	0/8
1.56	10:41	59	15:49	133 125-141	2104	136 114-168	4/0
1.63	11:02	21	5:40	131 124-136	741	172 170-174	3/1
1.69	11:23	21	5:35	138 136-140	770	171 170-172	2/0
1.75	11:44	22	5:48	140 138-142	811	168 166-168	1/7
1.81	12:07	22	5:57	141 140-142	838	167 166-168	1/0
1.88	12:28	22	5:46	140 139-141	808	165 164-166	4/0
1.94	12:51	22	5:58	141 140-142	842	165 164-166	0/6
2.00	13:14	24	6:18	139 137-140	876	164 162-166	0/2
2.06	14:01	47	12:28	138 134-140	1721	136 106-164	3/0
2.13	14:30	29	7:42	125 122-132	962	144 106-174	1/0
2.19	14:51	21	5:30	129 124-134	710	168 168-170	3/7
2.25	15:13	22	5:57	141 136-145	839	167 166-168	1/0
2.31	15:34	21	5:44	145 144-146	831	167 166-168	6/0
2.38	15:57	22	5:55	146 146-147	865	165 164-168	1/2
2.44	16:18	22	5:46	148 145-150	854	166 164-168	0/1
2.50	18:32	2:14	35:40	120 94-146	4280	163 102-180	0/1
2.56	18:54	22	5:48	113 104-122	656	172 168-174	3/4
2.63	19:16	22	5:49	125 123-128	726	169 168-170	0/2
2.69	19:37	21	5:35	129 128-131	720	169 168-170	0/3
2.75	19:59	23	6:04	136 133-136	825	168 168-168	3/3
2.81	20:21	21	5:44	136 135-137	780	167 166-168	8/0
2.88	21:12	51	13:38	132 123-136	1799	161 122-174	1/6
2.94	21:37	25	6:46	125 122-129	846	171 170-172	2/0
3.00	21:58	21	5:38	132 130-136	743	170 168-172	5/1
3.06	22:20	22	5:51	138 136-141	808	167 166-168	2/0
3.13	22:42	21	5:40	143 141-144	811	168 168-168	0/3
3.19	23:04	22	5:54	143 143-144	844	167 166-168	3/0
3.25	23:25	22	5:48	145 144-147	841	167 166-170	1/4
3.31	25:39	2:14	35:42	121 96-144	4320	169 138-180	0/6
3.38	26:03	24	6:22	117 109-126	746	174 172-174	1/0
3.44	26:25	22	5:51	131 128-134	767	170 168-174	5/1
3.50	26:46	21	5:33	138 135-141	766	169 168-170	2/0
3.56	27:09	23	6:04	142 141-143	861	168 166-168	7/0
3.63	27:29	21	5:30	144 143-144	793	168 166-170	0/4
3.66	27:40	11	5:40	145 144-145	822	168 168-168	0/3

Heart

133/150max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 98m, Range 20m, Flat prediction 28:21

Elevation Graph

Biggest Climbs (m)	Min/mi
16 4.1%	5:38
13 8.7%	6:05
See your biggest climbs

Cadence

167 (186 max) Stride Length: 127cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	83.6	169	3.6	23:07	6:28
Walk	6.5	112	0.1	1:48	22:37
Still	9.9	-	-	2:44	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:20	5:22	64.45%	More
800m	2:45	5:32	74.11%	More
1km	4:03	6:31	65.55%	More
Mile	6:15	6:15	72.13%	More
5k	22:32	7:15	68.06%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:01	7:01	64.20
5km	23:19	7:30	65.80
5M	38:37	7:43	64.83
10km	48:38	7:50	64.35
10M	1:20:31	8:03	64.32
Half	1:47:13	8:11	63.45
20M	2:47:53	8:24	64.22
Mara	3:43:31	8:32	64.31

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