Thu 16th Jan 2020 at 6:00pm by Alun

Run > Intervals

breezy

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Time
36:32
Miles
5.03
Min/mi
7:16
Pacing
33%
WAVA
67.24
Stride(cm)
138
Cals
653
Cadence
160
BPM
160
%MHR
91.7
B/mi
1159
Asc(m)
95
Surface
Grass

Notes & Comments

Jog to the session, followed by 8 x approx 800m with approx 100m jogged recoveries, struggled after the 5th rep and really hanging in there at the end.

Split Summary
===
1) 0.62m - 5:10(8:19/m) 141/167bpm 78cal
2) 0.42m - 2:59(7:10/m) 160/168bpm 53cal
3) 0.46m - 3:07(6:47/m) 164/171bpm 58cal
4) 0.13m - 58(7:32/m) 165/168bpm 18cal
5) 0.47m - 3:08(6:43/m) 164/171bpm 58cal
6) 0.08m - 40(7:56/m) 176/178bpm 13cal
7) 0.46m - 2:59(6:28/m) 170/178bpm 59cal
8) 0.1m - 56(9:31/m) 167/170bpm 18cal
9) 0.45m - 3:02(6:43/m) 164/169bpm 56cal
10) 0.13m - 1:08(8:27/m) 158/164bpm 19cal
11) 0.46m - 3:09(6:50/m) 165/174bpm 59cal
12) 0.13m - 1:00(7:37/m) 168/174bpm 19cal
13) 0.47m - 3:25(7:17/m) 161/169bpm 61cal
14) 0.09m - 44(8:01/m) 155/156bpm 12cal
15) 0.47m - 3:16(7:01/m) 158/163bpm 57cal
16) 0.1m - 53(8:53/m) 156/158bpm 15cal

5:10 2:59 3:07 58 3:08 40 2:59 56 3:02 1:08 3:09 1:00 3:25 44 3:16 53

Pin Map

0mi in 0

Pace

19%

43%

28%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.82	10:00	10:00 +3:28	12:11	144 102-168	1753	158 108-178	17/13
2.25	20:00	10:00	7:00	165 155-178	1154	163 148-172	29/27
3.68	30:00	10:00	6:59	165 148-176	1154	161 142-172	25/23
5.03	40:00	10:00	7:24	160 150-174	1184	157 148-170	22/22

Heart

160/178max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 95m, Range 11m, Flat prediction 36:32

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

160 (178 max) Stride Length: 138cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	57.5	163	3.4	21:30	7:23
Walk	34.6	152	1.6	15:02	9:06
Pause	8.0	-	-	3:28	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:32	6:11	54.82%	More
800m	3:16	6:35	60.75%	More
1km	4:06	6:36	63.12%	More
Mile	6:42	6:42	65.60%	More
5k	21:27	6:54	69.75%	More
5 miles	39:34	7:55	61.67%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:31	6:31	67.46
5km	21:50	7:02	68.55
5M	36:18	7:16	67.21
10km	45:47	7:22	66.58
10M	1:16:06	7:37	66.25
Half	1:41:32	7:45	65.21
20M	2:39:32	7:59	65.76
Mara	3:32:51	8:07	65.73

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