Tue 21st May 2019 at 5:00pm by iceblue

Run > Intervals

breezy

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Time
28:05
Miles
3.29
Min/mi
8:32
Pacing
87.3%
WAVA
60.25
Stride(cm)
107
Cals
225
Cadence
176
BPM
133
%MHR
77.8
B/mi
1135
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:03(9:03/m) 123/128bpm 70cal 6.63/7.49mph
2) 1m - 8:46(8:46/m) 124/130bpm 67cal 6.85/7.08mph
3) 0.27m - 2:16(8:31/m) 127/130bpm 17cal 7.04/7.1mph
4) 0.09m - 35(6:12/m) 133/142bpm 5cal 9.68/10.02mph
5) 0.05m - 25(9:08/m) 147/154bpm 4cal 6.57/9.85mph
6) 0.09m - 35(6:26/m) 144/147bpm 5cal 9.34/9.93mph
7) 0.04m - 25(9:23/m) 154/171bpm 4cal 6.39/9.93mph
8) 0.09m - 35(6:10/m) 163/172bpm 6cal 9.72/10.23mph
9) 0.05m - 25(9:05/m) 156/164bpm 4cal 6.61/10.31mph
10) 0.09m - 35(6:20/m) 148/152bpm 5cal 9.47/10.16mph
11) 0.05m - 25(8:56/m) 153/156bpm 4cal 6.72/10.18mph
12) 0.1m - 35(5:58/m) 148/154bpm 5cal 10.06/10.96mph
13) 0.05m - 25(8:48/m) 160/168bpm 4cal 6.82/10.73mph
14) 0.33m - 3:01(9:16/m) 134/161bpm 25cal 6.47/7.2mph

Warm-up then first set of 35 secs with 25 secs recovery. Done with the wind at my back. 3 mins between sets.

9:03 8:46 2:16 35 25 35 25 35 25 35 25 35 25 3:01

Pin Map

0mi in 0

Pace

45%

34%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.
1.12	10:00	10:00	8:55	122 111-128	1087	176 170-184
2.27	20:00	10:00	8:45	125 117-130	1094	176 174-180
3.29	28:15	8:15 +9	8:03	147 127-172	1183	176 64-194

Heart

133/172max

Show Beats/Mile

BPM
WHR
MHR
Bands

Cadence

176 (194 max) Stride Length: 107cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	99.4	176	3.3	28:05	8:34
Walk	0.2	64	0	4	6:39
Still	0.3	-	-	5	-
Pause	0.1	-	-	1	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:40	6:42	56.50%	More
800m	3:28	6:58	59.60%	More
1km	4:24	7:04	61.16%	More
Mile	7:33	7:33	60.54%	More
5k	26:30	8:32	60.27%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:57	7:57	57.50
5km	26:26	8:30	60.42
5M	43:46	8:45	59.54
10km	55:06	8:52	59.21
10M	1:31:15	9:08	58.83
Half	2:01:29	9:16	57.67
20M	3:10:15	9:31	57.85
Mara	4:13:17	9:40	57.49

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