Mon 30th Jan 2023 at 11:09am by Kazzaf

Run > Intervals

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Time
50:17
Miles
5.50
Min/mi
9:09
Pacing
84.8%
WAVA
61.80
Stride(cm)
98
Cals
434
Cadence
180
BPM
162
%MHR
81.2
B/mi
1485
Surface
Treadmill

Notes & Comments

Split Summary
===
1) 1m - 11:28(11:28/m) 139/154bpm [1594b/mi] 82cal
2) 1m - 10:17(10:17/m) 162/178bpm [1665b/mi] 89cal
3) 1m - 10:10(10:10/m) 169/179bpm [1718b/mi] 91cal
4) 1m - 9:29(9:29/m) 176/183bpm [1669b/mi] 89cal
5) 0.87m - 8:54(10:16/m) 175/185bpm [1796b/mi] 83cal

Pace totally wrong.
1.5m warm up at 5.8-6.1mph
1min at 7.3mph (8.13 pace)
1min at 7.5mph (8.00 pace)
1min jog recovery

Repeat for 10 sets

Hard work after the session at the gym but managed it ok. Had a longer jog recovery (2mins) after 5th block but otherwise ok.

11:28 10:17 10:10 9:29 8:54

Pace

51%

22%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
0.06	49	49	13:02	95 84-107	1239	174 168-178
0.13	1:31	42	11:18	122 110-133	1379	177 176-178
0.19	2:13	42	11:13	137 133-139	1536	177 176-178
0.25	2:56	43	11:21	138 137-139	1566	178 176-178
0.31	3:38	42	11:12	138 138-139	1546	178 178-180
0.38	4:20	42	11:15	141 137-143	1585	177 176-178
0.44	5:02	42	11:19	143 141-144	1619	177 174-178
0.50	5:45	42	11:18	143 143-143	1616	177 176-178
0.56	6:28	43	11:23	143 143-144	1628	177 176-178
0.63	7:10	43	11:24	146 144-148	1665	177 176-178
0.69	7:53	43	11:28	149 145-152	1707	176 176-176
0.75	8:36	43	11:23	145 143-146	1651	176 176-178
0.81	9:19	43	11:27	144 143-144	1648	176 176-178
0.88	10:02	43	11:29	146 145-148	1677	175 174-176
0.94	10:45	43	11:29	151 149-154	1733	177 174-178
1.00	11:28	43	11:29	148 147-149	1699	176 174-176
1.06	12:11	43	11:32	148 147-149	1707	175 174-176
1.13	12:55	43	11:31	153 151-155	1762	177 176-178
1.19	13:38	43	11:27	154 152-158	1764	177 176-178
1.25	14:21	43	11:29	154 149-161	1767	177 176-178
1.31	15:04	43	11:31	151 149-152	1738	177 176-178
1.38	15:44	40	10:41	156 153-158	1666	182 176-186
1.44	16:18	34	9:05	163 159-166	1480	185 184-186
1.50	16:51	33	8:45	169 167-170	1478	186 186-186
1.56	17:21	30	8:08	171 170-171	1390	186 184-188
1.63	18:04	43	11:27	169 166-171	1935	176 176-178
1.69	18:44	40	10:37	161 159-163	1710	183 174-190
1.75	19:18	34	9:09	166 163-168	1520	184 182-184
1.81	19:51	33	8:45	170 169-170	1488	185 184-186
1.88	20:22	30	8:08	172 171-173	1398	185 184-186
1.94	21:05	43	11:30	175 171-177	2012	176 174-178
2.00	21:44	39	10:25	166 163-172	1729	183 182-186
2.06	22:19	35	9:24	168 167-170	1580	184 184-184
2.13	22:52	33	8:54	173 170-174	1540	184 182-186
2.19	23:25	33	8:42	174 174-175	1515	184 184-186
2.25	24:08	43	11:35	172 170-174	1993	175 174-176
2.31	24:47	38	10:15	167 166-168	1713	182 174-186
2.38	25:21	34	8:58	170 170-171	1524	185 184-186
2.44	25:53	32	8:36	174 173-175	1497	184 182-186
2.50	26:24	31	8:20	176 174-177	1465	185 184-186
2.56	27:08	44	11:42	176 174-179	2059	176 174-176
2.63	27:45	38	10:02	169 168-172	1696	182 176-186
2.69	28:18	33	8:46	171 169-174	1498	185 184-186
2.75	28:50	31	8:19	174 173-175	1446	184 184-186
2.81	29:20	30	8:04	175 173-176	1412	184 182-186
2.88	30:29	1:10	18:34	164 154-175	3045	152 134-178
2.94	31:17	47	12:39	155 152-161	1961	175 174-176
3.00	31:54	37	9:51	166 163-169	1636	185 184-186
3.06	32:29	35	9:23	172 170-175	1613	184 184-186
3.13	33:01	32	8:35	176 175-176	1510	185 184-186
3.19	33:35	34	9:09	178 176-179	1629	182 178-184
3.25	34:19	44	11:38	176 174-178	2046	178 176-182
3.31	34:54	35	9:25	172 171-173	1621	185 184-186
3.38	35:28	34	8:59	173 172-174	1554	185 184-186
3.44	35:59	31	8:22	178 176-179	1490	184 182-186
3.50	36:35	35	9:21	180 179-182	1683	181 174-186
3.56	37:18	43	11:32	177 170-182	2040	176 174-178
3.63	37:54	36	9:41	171 168-173	1655	184 184-186
3.69	38:28	34	9:05	178 173-183	1617	184 184-186
3.75	38:58	30	7:55	181 179-183	1432	186 184-188
3.81	39:31	33	8:53	181 180-183	1606	182 174-186
3.88	40:14	43	11:24	179 178-180	2041	176 174-178
3.94	40:50	36	9:40	174 173-175	1681	183 178-184
4.00	41:24	34	9:04	177 174-179	1606	185 184-186
4.06	41:55	31	8:13	178 177-179	1461	185 184-186
4.13	42:26	31	8:11	182 180-184	1488	183 182-184
4.19	43:09	44	11:42	179 177-180	2094	177 174-178
4.25	43:47	38	10:04	174 172-178	1751	183 176-190
4.31	44:20	32	8:39	175 174-177	1513	185 184-186
4.38	44:51	32	8:28	178 177-179	1507	184 184-184
4.44	45:21	30	7:59	183 182-185	1462	184 184-186
4.50	46:05	44	11:41	177 171-182	2068	173 168-176
4.56	46:48	43	11:26	172 170-175	1967	176 176-178
4.62	47:31	43	11:32	169 167-172	1949	176 174-178
4.69	48:14	43	11:23	169 168-170	1924	180 178-182
4.75	48:56	42	11:14	173 171-175	1945	179 176-184
4.81	49:40	44	11:37	175 173-177	2033	177 174-178
4.87	50:17	37	11:40	169 167-170	1971	174 174-174

Heart

162/185max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

180 (190 max) Stride Length: 98cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	98.7	180	4.8	49:39	10:15
Walk	1.3	135	0	38	33:52

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:10	8:42	46.59%	More
800m	4:29	9:01	49.78%	More
1km	5:47	9:19	50.13%	More
Mile	9:21	9:21	52.80%	More
5k	30:01	9:40	57.42%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:43	7:43	63.93
5km	26:50	8:38	64.23
5M	45:17	9:03	62.18
10km	57:30	9:15	61.34
10M	1:37:03	9:42	59.96
Half	2:10:37	9:58	58.23
20M	3:28:03	10:24	57.62
Mara	4:40:00	10:41	56.76

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