Fri 15th Jan 2021 at 7:00am by Sorequads
Run > Intervals
-
Time
58:24
-
Miles
8.20
-
Min/mi
7:07
-
Pacing
81%
-
WAVA
61.73
-
Stride(cm)
122
-
Cadence
186
-
BPM
159
-
%MHR
96.5
-
B/mi
1134
-
Asc(m)
55
-
Surface
Road
Notes & Comments
4 x 1k, 2 x 800. 2:30 jog. Hard to know exact pace but maybe 6:10 average.
Reps: 3:58, 52, 59, 49
3:06, 03
Split Summary
===
1) 1m - 7:59(7:59/m) 135/141bpm 182/198rpm
2) 1m - 6:50(6:50/m) 156/176bpm 187/220rpm
3) 1m - 7:28(7:28/m) 150/166bpm 185/220rpm
4) 1m - 6:59(6:59/m) 161/171bpm 188/218rpm
5) 1m - 6:58(6:58/m) 158/168bpm 189/216rpm
6) 1m - 7:05(7:05/m) 161/170bpm 191/218rpm
7) 1m - 7:39(7:39/m) 170/182bpm 182/210rpm
8) 1m - 7:24(7:24/m) 185/191bpm 183/206rpm
9) 0m - 2(8:09/m) 185/185bpm 150/150rpm
7:59 6:50 7:28 6:59 6:58 7:05 7:39 7:24 2
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
HR bpm
HR
|
Beats/mi
BMI
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
1.26 |
10:00 |
10:00 |
7:57 |
135 104-142 |
1073 |
181 152-198 |
10/7 |
2.76 |
20:00 |
10:00 |
6:40 |
157 125-176 |
1048 |
191 158-220 |
10/10 |
4.13 |
30:00 |
10:00 |
7:18 |
157 126-171 |
1145 |
185 158-218 |
10/9 |
5.52 |
40:00 |
10:00 |
7:10 |
161 129-170 |
1155 |
190 150-218 |
12/7 |
6.88 |
50:00 |
10:00 |
7:23 |
165 158-181 |
1218 |
184 142-216 |
11/7 |
8.00 |
58:24 |
8:24 |
7:27 |
184 178-191 |
1372 |
183 150-206 |
3/13 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
61.0 |
192 |
5.3 |
35:38 |
6:43 |
Walk |
39.0 |
172 |
2.7 |
22:46 |
8:27 |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:22 |
5:28 |
55.34% |
More |
800m |
2:56 |
5:54 |
58.68% |
More |
1km |
3:45 |
6:02 |
60.12% |
More |
Mile |
6:48 |
6:48 |
57.32% |
More |
5k |
21:24 |
6:53 |
61.87% |
More |
5 miles |
35:24 |
7:05 |
60.77% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
6:17 |
6:17 |
62.01 |
5km |
20:53 |
6:43 |
63.40 |
5M |
34:34 |
6:55 |
62.22 |
10km |
43:31 |
7:00 |
61.77 |
10M |
1:12:04 |
7:12 |
61.61 |
Half |
1:35:57 |
7:19 |
60.75 |
20M |
2:30:16 |
7:31 |
61.47 |
Mara |
3:20:04 |
7:38 |
61.56 |
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