Sat 16th May 2020 at 6:00am by ascoey

Run > Intervals

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Time
51:11
Miles
5.25
Min/mi
9:45
Pacing
83%
WAVA
47.68
Stride(cm)
98
Cals
1004
Cadence
168
BPM
137
%MHR
81.2
B/mi
1338
Asc(m)
125
Hillscore
6
Surface
Road

Notes & Comments

Well, it's not really intervals but there are 3x.025 mile efforts here in an attempt to get a max heart rate but it only made it 158! Might be better to do it after a longer lead in.

Perhaps I need to go for longer on the hill - but at that pace I was not going to hold it much longer!!!

On that note, the ave pace for the splits of 7:28, 7:20 and 7:32 is pretty pleasing!

Split Summary
===
1) 1.13m - 11:01(9:47/m) 126/167bpm 196cal 6.13/27.99mph
2) 0.25m - 1:51(7:28/m) 143/151bpm 39cal 8.03/7.78mph
3) 0.26m - 2:40(10:19/m) 136/150bpm 53cal 5.82/7.74mph
4) 0.25m - 1:49(7:20/m) 145/155bpm 38cal 8.17/8.64mph
5) 0.25m - 2:42(10:36/m) 140/153bpm 55cal 5.66/7.74mph
6) 0.25m - 1:52(7:32/m) 146/158bpm 40cal 7.97/7.56mph
7) 2.87m - 29:16(10:11/m) 141/158bpm 583cal 5.89/7.53mph

11:01 1:51 2:40 1:49 2:42 1:52 29:16

Pace

17%

47%

13%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.02	10:00	10:00	9:50	126 67-167	1239	165 158-174	11/39
2.13	20:00	10:00	8:58	140 128-154	1256	174 158-198	22/24
3.17	30:00	10:00	9:38	142 131-158	1368	168 102-192	26/15
4.15	40:00	10:00	10:11	142 130-151	1446	167 162-178	28/22
5.07	50:00	10:00 +36	10:51	141 130-150	1530	167 160-176	34/24
5.25	51:47	1:47	10:03	138 135-140	1388	166 156-176	2/2

Heart

137/167max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 125m, Range 37m, Flat prediction 49:40

Elevation Graph

Biggest Climbs (m)	Min/mi
24 2.6%	10:18
19 4.4%	12:31
13 3.6%	10:20
See your biggest climbs

Cadence

168 (198 max) Stride Length: 98cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	97.9	168	5.2	50:42	9:49
Walk	0.9	111	0	28	18:25
Still	0.0	-	-	1	-
Pause	1.1	-	-	36	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:27	43.64%	More
800m	4:14	8:31	44.58%	More
1km	5:18	8:32	46.41%	More
Mile	8:42	8:42	48.24%	More
5k	29:21	9:27	48.61%	More
5 miles	49:03	9:49	47.33%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:21	8:21	50.23
5km	28:50	9:17	49.49
5M	48:31	9:42	47.84
10km	1:01:33	9:54	47.08
10M	1:43:34	10:21	46.22
Half	2:19:09	10:37	45.16
20M	3:41:03	11:03	45.04
Mara	4:57:00	11:20	44.70

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