Tue 7th May 2019 at 7:00am by Rosehip

Run > Intervals

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Time
39:21
Miles
3.34
Min/mi
11:47
Pacing
79%
WAVA
47.22
Cals
346
Asc(m)
42
Surface
Road

Notes & Comments

C25k w1d3, using the molehill undulations of Stratford road to "make it interesting" -pleased with 1 minute pace - for effort. concentrating on heels up and don't over stride.

resting HR getting back towards normal

Split Summary
===
1) 0.76m - 9:13(12:10/m) 83cal 4.93/7mph
2) 0.11m - 1:00(8:57/m) 12cal 6.71/6.92mph
3) 0.1m - 1:30(14:48/m) 9cal 4.05/6.76mph
4) 0.11m - 1:00(9:01/m) 12cal 6.65/7.73mph
5) 0.1m - 1:30(15:34/m) 9cal 3.85/7.38mph
6) 0.12m - 1:00(8:14/m) 13cal 7.29/7.79mph
7) 0.09m - 1:30(15:48/m) 9cal 3.8/7.77mph
8) 0.12m - 1:00(8:36/m) 12cal 6.97/7.93mph
9) 0.09m - 1:30(16:10/m) 9cal 3.71/6.72mph
10) 0.11m - 1:00(8:55/m) 11cal 6.73/7.99mph
11) 0.1m - 1:30(15:25/m) 9cal 3.89/7.85mph
12) 0.12m - 1:00(8:15/m) 11cal 7.27/7.66mph
13) 0.1m - 1:30(14:50/m) 9cal 4.04/7.38mph
14) 0.12m - 1:00(8:18/m) 12cal 7.22/8.15mph
15) 0.1m - 1:30(15:18/m) 9cal 3.92/7.68mph
16) 0.12m - 1:00(8:26/m) 12cal 7.12/7.81mph
17) 0.09m - 1:30(16:05/m) 9cal 3.73/7.72mph
18) 0.87m - 10:09(11:36/m) 96cal 5.17/6.61mph

9:13 1:00 1:30 1:00 1:30 1:00 1:30 1:00 1:30 1:00 1:30 1:00 1:30 1:00 1:30 1:00 1:30 10:09

Pace

20%

13%

20%

11%

17%

19%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Ascent mtrs Asc.
0.06	1:04	1:04	16:58	2/0
0.13	1:46	42	11:14	0/3
0.19	2:30	44	11:48	1/0
0.25	3:16	46	12:10	1/0
0.31	4:00	45	11:57	0/1
0.38	4:45	45	11:56	1/0
0.44	5:31	45	12:04	0/0
0.50	6:33	1:02 +21	16:36	4/0
0.56	7:14	41	11:03	1/2
0.63	7:56	42	11:12	0/2
0.69	8:34	38	10:10	0/1
0.75	9:26	52	13:53	0/0
0.81	10:02	36	9:34	0/2
0.88	10:37	35	9:16	0/1
0.94	11:35	58	15:31	0/0
1.00	12:20	45	11:57	1/0
1.06	12:53	33	8:55	1/0
1.13	13:50	56	15:01	0/1
1.19	14:38	48	12:50	0/0
1.25	15:09	31	8:21	0/0
1.31	15:44	35	9:15	1/0
1.38	16:45	1:01	16:20	0/0
1.44	17:24	39	10:19	0/2
1.50	17:56	33	8:41	0/1
1.56	18:54	58 +4	15:28	2/0
1.63	19:48	54	14:17	3/1
1.69	20:22	34	9:11	0/3
1.75	21:05	43	11:22	1/1
1.81	22:07	1:02	16:26	1/0
1.88	22:51	44 +13	11:47	1/0
1.94	23:22	31	8:13	0/0
2.00	24:20	59	15:42	0/0
2.06	25:04	44	11:39	1/0
2.13	25:34	30	8:06	0/1
2.19	26:17	43	11:27	0/1
2.25	27:17	1:00	15:54	0/0
2.31	27:51	34	8:59	1/0
2.38	28:21	30	8:05	2/0
2.44	29:20	59	15:39	1/0
2.50	30:17	57	15:13	0/0
2.56	30:56	39	10:32	2/0
2.63	31:39	43	11:30	0/2
2.69	32:29	50 +10	13:16	0/3
2.75	33:09	40	10:32	0/1
2.81	33:44	35	9:23	0/1
2.88	34:32	48	12:55	0/3
2.94	35:11	39	10:22	1/0
3.00	35:55	44	11:38	1/1
3.06	36:41	47	12:26	0/2
3.13	37:23	42	11:07	0/0
3.19	38:11	48	12:52	1/0
3.25	38:54	43	11:22	2/0
3.31	39:42	48	12:41	2/0
3.34	40:09	27	17:38	0/0

Heart

136/183max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 12m, Flat prediction 39:21

Elevation Graph

No climbs of at least 10 metres detected.

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:39	10:40	37.95%	More
800m	5:28	11:00	40.75%	More
1km	6:54	11:06	42.09%	More
Mile	11:23	11:23	43.35%	More
5k	36:48	11:51	46.83%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:08	9:08	54.01
5km	36:03	11:36	47.81
5M	1:04:08	12:50	43.91
10km	1:23:25	13:25	42.28
10M	2:28:23	14:50	39.22
Half	3:25:45	15:42	36.97
20M	5:43:23	17:10	34.91
Mara	7:56:08	18:10	33.38

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stride length
cadence