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Thu 28th Sep 2023 at 6:47pm by westmoors

Run > Intervals
  • rain
  • Time
    19:29
  • Miles
    1.99
  • Min/mi
    9:47
  • Pacing
    82%
  • WAVA
    52.83
  • Stride(cm)
    96
  • Cals
    205
  • Cadence
    172
  • BPM
    142
  • %MHR
    84.8
  • B/mi
    1395
  • Asc(m)
    13
  • Surface
    Road

Notes & Comments

2 x approx 200m, 300m, 400m, 500m with 100m recoveries and 400m between sets. Didn't do the final 500m.

Split Summary
===
1) 0.12mi - 1:02(8:25/mi) 117/140bpm [985b/mi] 8cal 7.13/8.1mph
2) 0.07mi - 44(11:01/mi) 141/144bpm [1554b/mi] 7cal 5.44/7.37mph
3) 0.18mi - 1:39(9:13/mi) 144/147bpm [1328b/mi] 18cal 6.51/6.59mph
4) 0.05mi - 47(14:56/mi) 144/147bpm [2149b/mi] 8cal 4.02/6.39mph
5) 0.25mi - 2:07(8:25/mi) 145/149bpm [1219b/mi] 23cal 7.13/7.45mph
6) 0.08mi - 49(10:33/mi) 146/149bpm [1541b/mi] 9cal 5.68/7.22mph
7) 0.31mi - 2:51(9:05/mi) 148/152bpm [1344b/mi] 32cal 6.61/7.16mph
8) 0.25mi - 2:51(11:14/mi) 142/152bpm [1595b/mi] 29cal 5.34/6.55mph
9) 0.12mi - 1:05(9:06/mi) 142/147bpm [1292b/mi] 11cal 6.6/7.43mph
10) 0.07mi - 52(12:21/mi) 145/147bpm [1792b/mi] 9cal 4.86/7.03mph
11) 0.18mi - 1:39(9:23/mi) 145/150bpm [1361b/mi] 18cal 6.39/6.82mph
12) 0.06mi - 55(16:41/mi) 146/150bpm [2435b/mi] 10cal 3.6/6.37mph
13) 0.25mi - 2:07(8:25/mi) 146/150bpm [1229b/mi] 23cal 7.13/7.7mph
1:02 44 1:39 47 2:07 49 2:51 2:51 1:05 52 1:39 55 2:07
Ness
Well done
alpenrose
Nice work :)

Multigraph

  • Pace
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.12 1:01 1:01 8:17 116 89-141 961 171 0-192
0.19 1:45 44 11:13 141 140-143 1582 171 166-180
0.37 3:23 1:38 9:11 144 139-147 1322 178 166-182
0.42 4:08 46 15:06 143 140-147 2159 164 160-176
0.67 6:14 2:06 8:21 145 138-149 1212 180 166-182
0.74 7:03 48 10:50 146 141-149 1581 167 162-178
1.05 9:53 2:50 9:02 148 140-152 1338 177 160-182
1.31 12:42 2:49 11:12 143 137-151 1602 165 126-174
1.42 13:45 1:04 8:58 142 137-147 1274 168 104-182
1.49 14:37 52 12:39 145 141-147 1833 157 114-180
1.67 16:15 1:38 9:16 145 139-150 1344 178 164-182
1.72 17:09 54 16:53 146 140-150 2465 148 112-176
1.97 19:16 2:07 +1 8:29 146 138-150 1239 179 164-182

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    142 avge / 152 max Delete HR Trace

  • Cadence Distribution

    172 avge / 192 max Stride Length: 96cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.1 174 2 18:55 9:38
    Walk 2.8 123 0 33 21:09
    Still 0.1 - - 1 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 27 7:19 46.36% More
    200m 59 7:51 47.70% More
    400m 2:04 8:20 48.17% More
    800m 4:26 8:54 49.69% More
    1km 5:35 8:59 51.30% More
    Mile 9:22 9:22 51.77% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:13 9:13 52.62
    5km 31:37 10:11 52.96
    5M 53:01 10:36 51.13
    10km 1:07:09 10:48 50.26
    10M 1:52:37 11:16 49.47
    Half 2:31:01 11:32 48.86
    20M 3:59:10 11:58 47.53
    Mara 5:20:43 12:14 46.43

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