Mon 13th Mar 2023 at 7:17am by AngeM

Run > Commute

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Time
30:50
Miles
3.25
Min/mi
9:29
Pacing
68%
WAVA
57.23
Stride(cm)
85
Cals
288
Cadence
200
BPM
141
%MHR
82.3
B/mi
1336
Asc(m)
155
Hillscore
8
Surface
Road

Notes & Comments

HIIT of the tabata variety 💪
20s/10s x 4, 7 tabata circuits of 2 exercises, each tabata circuit alternating between cv and core. 3 min plank to finish.

Split Summary
===
1) 1mi - 10:11(10:11/mi) 131/144bpm [1334b/mi] 89cal
2) 1mi - 9:23(9:23/mi) 144/152bpm [1350b/mi] 89cal
3) 1mi - 8:56(8:56/mi) 150/158bpm [1339b/mi] 89cal
4) 0.25mi - 2:21(9:17/mi) 140/153bpm [1300b/mi] 21cal

10:11 9:23 8:56 2:21

Pin Map

0mi in 0

Pace

52%

10%

36%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.13	1:27	1:27	11:39	116 95-132	1351	189 116-198	30/0
0.25	3:10	1:43 +27	13:40	128 124-133	1749	196 194-200	9/1
0.38	4:33	1:24	11:09	136 131-139	1516	194 190-196	7/3
0.50	6:01	1:27 +14	11:38	133 127-140	1547	199 182-204	5/4
0.63	7:39	1:38 +30	13:07	131 125-137	1718	201 196-208	10/9
0.75	9:09	1:30 +13	12:02	136 131-140	1636	201 186-204	5/9
0.88	10:44	1:34 +20	12:36	138 131-143	1738	202 198-208	7/4
1.00	12:04	1:21 +9	10:46	139 136-143	1496	203 198-206	1/7
1.13	13:20	1:16 +3	10:05	142 139-145	1433	204 200-206	5/6
1.25	14:41	1:21 +9	10:50	140 138-145	1516	194 88-204	7/2
1.38	16:02	1:21 +11	10:45	145 142-147	1558	204 202-206	5/3
1.50	17:22	1:20 +6	10:38	142 140-146	1509	205 202-208	6/5
1.63	19:15	1:54 +37	15:09	146 126-150	2213	198 102-210	7/5
1.75	20:18	1:03	8:21	133 119-147	1111	209 206-214	4/8
1.88	21:25	1:07	8:57	150 148-151	1341	206 204-208	3/5
2.00	22:49	1:23 +15	11:08	146 138-152	1625	205 196-212	2/7
2.13	23:56	1:08	9:02	145 138-151	1310	206 196-210	9/8
2.25	25:14	1:18 +11	10:22	150 145-154	1556	201 106-212	13/13
2.38	26:22	1:08	9:01	152 149-153	1370	207 202-210	5/11
2.50	27:35	1:13 +6	9:43	151 150-152	1466	208 206-212	24/3
2.63	28:41	1:06	8:50	153 151-155	1352	208 204-212	5/31
2.75	29:44	1:03	8:22	150 148-152	1255	207 202-210	5/8
2.88	31:18	1:34 +24	12:32	151 144-157	1892	182 98-212	3/5
3.00	32:43	1:25 +17	11:20	152 146-158	1722	201 112-212	7/6
3.13	35:06	2:23 +1:13	19:07	131 107-152	2505	206 190-212	7/0
3.25	36:38	1:32 +23	12:17	149 146-152	1830	207 198-212	14/6

Heart

141/158max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 155m, Range 59m, Flat prediction 29:34

Elevation Graph

Biggest Climbs (m)	Min/mi
29 12.0%	9:34
22 9.1%	13:10
12 3.8%	11:27
11 6.5%	10:35
10 7.5%	8:33
See your biggest climbs

Cadence

200 (214 max) Stride Length: 85cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	84.5	203	3.2	30:17	10:51
Walk	4.1	108	0	1:42	50:53
Still	0.1	-	-	2	-
Pause	11.3	-	-	4:39	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:08	8:34	46.37%	More
800m	4:25	8:52	49.24%	More
1km	5:33	8:56	51.01%	More
Mile	9:23	9:23	51.37%	More
5k	34:47	11:12	48.46%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:50	8:50	54.60
5km	29:24	9:28	57.32
5M	48:41	9:44	56.52
10km	1:01:17	9:52	56.23
10M	1:41:29	10:09	55.98
Half	2:15:07	10:19	54.93
20M	3:31:36	10:35	55.24
Mara	4:41:43	10:45	54.97

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