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Tue 9th Apr 2024 at 2:43pm by GlennR

Run > Intervals

Amazing
v windy

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Time
43:43
Miles
3.21
Min/mi
13:37
Pacing
81.3%
WAVA
39.58
Stride(cm)
81
Cals
442
Watts
259
Cadence
146
BPM
126
%MHR
72.9
B/mi
1717
Asc(m)
32
Surface
Road

Notes & Comments

Five minutes walk then 00:30/00:30 warm up. 4 x 2 min efforts with 1 min walk recoveries. 00:30/00:30 warm down.

Performance condition plus one, recovery time 22 hours.

Wind assist on the fast bits, so quicker than usual.

1) 1mi - 14:47(14:47/mi) 108/128bpm [1597b/mi] 128cal 213/356W
2) 0.1mi - 1:31(14:59/mi) 127/132bpm [1902b/mi] 15cal 204/364W
3) 0.2mi - 2:00(9:59/mi) 136/146bpm [1358b/mi] 25cal 321/364W
4) 0.06mi - 1:00(16:23/mi) 140/146bpm [2294b/mi] 11cal 126/337W
5) 0.2mi - 2:00(10:01/mi) 140/147bpm [1403b/mi] 26cal 324/388W
6) 0.06mi - 1:00(18:03/mi) 141/148bpm [2546b/mi] 11cal 136/341W
7) 0.2mi - 2:00(10:08/mi) 141/149bpm [1428b/mi] 26cal 337/364W
8) 0.06mi - 1:00(17:14/mi) 143/150bpm [2465b/mi] 11cal 134/329W
9) 0.2mi - 2:00(9:46/mi) 143/152bpm [1397b/mi] 26cal 329/381W
10) 1mi - 14:42(14:42/mi) 133/153bpm [1955b/mi] 146cal 205/451W
11) 0.13mi - 1:43(13:22/mi) 134/138bpm [1792b/mi] 17cal 229/348W

14:47 1:31 2:00 1:00 2:00 1:00 2:00 1:00 2:00 14:42 1:43

Pin Map

0mi in 0

Pace

58%

19%

17%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Power Watts Watts	Ascent mtrs Asc.
0.64	10:00	10:00	15:41	102 68-122	1600	130 110-166	209 77-356	25/26
1.44	20:00	10:00	12:31	128 112-146	1601	150 114-172	267 64-364	26/27
2.24	30:00	10:00	12:24	140 120-153	1735	155 84-174	288 49-388	24/28
2.94	40:00	10:00	14:19	132 125-141	1890	150 104-170	274 7-451	38/35
3.21	43:42	3:42	14:02	135 130-138	1894	152 106-170	273 50-376	8/7

Heart

126/153max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 32m, Range 10m, Flat prediction 43:43

Elevation Graph

No climbs of at least 10 metres detected.

Power

259W (451 max)

Power Graph

Power Bands

Cadence

146 (174 max) Stride Length: 81cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	61.8	163	2.3	27:02	11:44
Walk	36.9	117	0.9	16:07	17:50
Still	1.3	-	-	33	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:43	10:55	34.02%	More
800m	5:36	11:16	39.47%	More
1km	7:01	11:18	41.08%	More
Mile	11:25	11:25	43.01%	More
5k	41:51	13:28	40.00%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:59	11:59	40.95
5km	42:10	13:34	39.70
5M	1:11:28	14:18	38.38
10km	1:30:57	14:38	37.77
10M	2:34:11	15:25	36.95
Half	3:28:02	15:53	36.02
20M	5:32:38	16:38	35.69
Mara	7:28:48	17:08	35.28

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