Wed 29th May 2019 at 7:00pm by slowblonde
Run > Intervals
-
Time
22:08
-
Miles
2.16
-
Min/mi
10:15
-
Pacing
7%
-
WAVA
46.77
-
Stride(cm)
89
-
Cals
208
-
Cadence
178
-
BPM
147
-
%MHR
81.6
-
B/mi
1504
-
Surface
Road
Notes & Comments
OR 50m interval sprints
Split Summary
===
1) 1m - 10:11(10:11/m) 146/171bpm 94cal 5.89/10.08mph
2) 1m - 10:14(10:14/m) 151/167bpm 97cal 5.87/10.44mph
3) 0.16m - 1:43(10:40/m) 162/177bpm 17cal 5.63/6.89mph
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
0.13 |
1:16 |
1:16 |
10:11 |
132 71-162 |
1345 |
174 118-206 |
0.25 |
2:24 |
1:08 |
9:04 |
146 138-151 |
1324 |
186 168-202 |
0.38 |
3:42 |
1:17 |
10:20 |
154 144-170 |
1591 |
177 166-200 |
0.50 |
5:02 |
1:20 |
10:42 |
158 152-170 |
1690 |
174 168-194 |
0.63 |
9:37 |
4:35 +3:27
|
36:38 |
127 100-152 |
4653 |
183 118-200 |
0.75 |
11:00 |
1:23 |
11:01 |
147 138-155 |
1619 |
175 168-202 |
0.88 |
12:15 |
1:15 |
10:03 |
150 145-158 |
1507 |
178 170-200 |
1.00 |
13:38 |
1:23 |
11:05 |
151 145-158 |
1674 |
181 170-200 |
1.13 |
18:12 |
4:34 +3:28
|
36:31 |
137 105-160 |
5002 |
177 118-202 |
1.25 |
19:34 |
1:22 |
11:00 |
145 114-156 |
1594 |
174 170-188 |
1.38 |
20:56 |
1:22 |
10:56 |
154 149-160 |
1685 |
176 170-200 |
1.50 |
22:14 |
1:18 |
10:24 |
152 147-156 |
1582 |
179 172-200 |
1.63 |
26:37 |
4:22 +3:13
|
34:58 |
148 110-161 |
5175 |
176 118-194 |
1.75 |
28:01 |
1:25 |
11:17 |
147 107-167 |
1658 |
181 170-202 |
1.88 |
29:10 |
1:09 |
9:11 |
161 155-165 |
1480 |
184 172-200 |
2.00 |
30:33 |
1:23 |
11:01 |
159 156-162 |
1751 |
177 170-200 |
2.13 |
31:57 |
1:24 |
11:15 |
161 154-167 |
1812 |
181 170-200 |
2.16 |
32:16 |
19 |
8:39 |
172 167-177 |
1488 |
185 172-194 |
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
68.4 |
178 |
2.2 |
22:05 |
10:14 |
Walk |
31.6 |
118 |
0 |
10:11 |
44:15:44 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
2:21 |
9:29 |
37.53% |
More |
800m |
5:00 |
10:04 |
39.13% |
More |
1km |
6:20 |
10:11 |
40.32% |
More |
Mile |
13:26 |
13:26 |
32.42% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
9:52 |
9:52 |
44.16 |
5km |
32:25 |
10:26 |
46.96 |
5M |
53:26 |
10:41 |
46.46 |
10km |
1:07:08 |
10:48 |
46.29 |
10M |
1:50:38 |
11:04 |
46.15 |
Half |
2:26:54 |
11:13 |
45.32 |
20M |
3:49:04 |
11:27 |
45.60 |
Mara |
5:04:09 |
11:37 |
45.40 |
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