Tue 31st Mar 2020 at 8:00am by martin K
Run > Intervals
-
Time
50:15
-
Miles
4.27
-
Min/mi
11:46
-
Pacing
0%
-
WAVA
43.12
-
Cals
360
-
BPM
120
-
%MHR
68.5
-
B/mi
1411
-
Surface
Road
Notes & Comments
Split Summary
TC 400m x 4 reps
===
1) 0.24m - 2:41(10:59/m) 104/112bpm 16cal 5.46/6.65mph
2) 0.09m - 1:43(19:14/m) 96/116bpm 9cal 3.12/5.97mph
3) 1m - 12:26(12:26/m) 109/129bpm 79cal 4.83/7.22mph
4) 0.02m - 36(24:38/m) 92/94bpm 1cal 2.44/2.68mph
5) 0.29m - 2:21(8:08/m) 133/149bpm 22cal 7.38/8.17mph
6) 0.23m - 1:48(7:51/m) 153/155bpm 22cal 7.65/8.05mph***
7) 0.07m - 1:19(20:12/m) 125/155bpm 11cal 2.97/7.61mph
8) 0.21m - 1:32(7:17/m) 145/156bpm 17cal 8.23/8.98mph***
9) 0.07m - 1:21(19:41/m) 129/156bpm 12cal 3.05/7.75mph
10) 0.23m - 1:41(7:15/m) 147/157bpm 19cal 8.27/9.35mph***
11) 0.06m - 1:16(22:11/m) 130/157bpm 11cal 2.7/8.13mph
12) 0.21m - 1:30(7:05/m) 146/160bpm 16cal 8.47/9.55mph***
13) 0.05m - 1:27(28:40/m) 129/160bpm 12cal 2.09/7.87mph
14) 1m - 11:43(11:43/m) 125/139bpm 86cal 5.12/6.19mph
15) 0.3m - 3:51(13:01/m) 125/134bpm 27cal 4.61/6.13mph
2:41 1:43 12:26 36 2:21 1:48 1:19 1:32 1:21 1:41 1:16 1:30 1:27 11:43 3:51
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
0.39 |
10:00 |
10:00 +4:56
|
25:54 |
100 69-116 |
2590 |
0.61 |
20:00 |
10:00 +7:27
|
45:11 |
112 78-128 |
5060 |
1.00 |
30:00 |
10:00 +5:30
|
25:44 |
102 73-117 |
2624 |
1.80 |
40:00 |
10:00 +1:12
|
12:28 |
122 91-154 |
1521 |
2.74 |
50:00 |
10:00 |
10:37 |
137 106-160 |
1454 |
3.50 |
1:00:00 |
10:00 +34
|
13:08 |
123 106-139 |
1615 |
3.97 |
1:10:00 |
10:00 +4:11
|
21:10 |
124 105-134 |
2625 |
4.07 |
1:11:30 |
1:30 +26
|
16:20 |
129 121-134 |
2106 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:50 |
7:24 |
47.25% |
More |
800m |
3:57 |
7:57 |
52.40% |
More |
1km |
5:33 |
8:56 |
48.57% |
More |
Mile |
9:12 |
9:12 |
49.74% |
More |
5k |
40:04 |
12:54 |
38.95% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
10:47 |
10:47 |
42.47 |
5km |
35:52 |
11:33 |
43.50 |
5M |
59:24 |
11:53 |
42.90 |
10km |
1:14:47 |
12:02 |
42.60 |
10M |
2:03:51 |
12:23 |
42.59 |
Half |
2:44:53 |
12:35 |
42.04 |
20M |
4:18:13 |
12:55 |
42.54 |
Mara |
5:43:47 |
13:07 |
42.60 |
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