Wed 23rd Aug 2017 at 8:00pm by larkim

Run > Intervals

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Time
32:11
Miles
4.81
Min/mi
6:41
Pacing
85.5%
WAVA
68.26
Stride(cm)
122
Cals
470
Cadence
197
BPM
160
%MHR
87.3
B/mi
1068
Asc(m)
42
Surface
Road

1000m

Notes & Comments

5x1k as per P&D. Recoveries to fit in the 50-90% time window as spec'd by P&D (actually about 75%-ish). Consistent lapping (rep 1 was a bit soft) and consistent rest jogs (often my weakness). Good session!

Split Summary
===
1) 0.63m - 3:48(6:03/m) 156/163bpm 55cal 9.91/10.52mph
2) 0.35m - 2:46(7:55/m) 147/163bpm 38cal 7.58/9.39mph
3) 0.62m - 3:43(5:59/m) 161/167bpm 55cal 10.02/10.48mph
4) 0.34m - 2:43(7:54/m) 150/167bpm 38cal 7.6/10mph
5) 0.62m - 3:40(5:57/m) 163/170bpm 56cal 10.08/10.62mph
6) 0.34m - 2:44(8:06/m) 153/170bpm 38cal 7.41/9.93mph
7) 0.61m - 3:41(6:01/m) 165/171bpm 56cal 9.98/10.67mph
8) 0.34m - 2:41(8:00/m) 156/171bpm 38cal 7.49/9.83mph
9) 0.63m - 3:41(5:52/m) 167/172bpm 57cal 10.24/10.75mph
10) 0.34m - 2:43(7:59/m) 157/172bpm 39cal 7.51/10.04mph

3:48 2:46 3:43 2:43 3:40 2:44 3:41 2:41 3:41 2:43

Pin Map

0mi in 0

Pace

28%

27%

35%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.56	10:00	10:00	6:26	156 135-166	1003	197 178-206	27/27
3.00	20:00	10:00	6:54	158 140-170	1091	195 180-206	25/25
4.55	30:00	10:00	6:28	165 147-172	1068	200 100-210	26/25
4.81	32:10	2:10	8:18	152 148-162	1262	186 184-188	5/5

Heart

159/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 4m, Flat prediction 32:11

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

197 (210 max) Stride Length: 122cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.7	196	4.8	32:05	6:41
Walk	0.3	100	0	5	5:31

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:26	5:45	55.84%	More
800m	2:53	5:47	64.54%	More
1km	3:39	5:52	66.48%	More
Mile	6:35	6:35	62.81%	More
5k	20:32	6:37	68.43%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	5:52	5:52	70.42
5km	20:02	6:27	70.13
5M	33:34	6:43	68.05
10km	42:29	6:50	67.10
10M	1:11:10	7:07	66.15
Half	1:35:23	7:17	64.78
20M	2:30:54	7:33	64.88
Mara	3:22:14	7:43	64.56

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