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Tue 30th Apr 2024 at 5:09pm by westmoors

Run > Intervals
  • Time
    34:45
  • Miles
    3.72
  • Min/mi
    9:20
  • Pacing
    92.1%
  • WAVA
    59.71
  • Stride(cm)
    100
  • Cadence
    172
  • BPM
    148
  • %MHR
    88.1
  • B/mi
    1383
  • Surface
    Mixed

Notes & Comments

3 x 1600 with 400 recoveries. Target pace 8:40. First effort started uphill.

Trimmed from another training entry

3) 0.99mi - 9:10(9:13/mi) 139/150bpm [1282b/mi] 103cal 6.51/7.14mph
4) 0.25mi - 2:34(10:21/mi) 146/164bpm [1512b/mi] 29cal 5.8/6.74mph
5) 0.99mi - 9:00(9:03/mi) 148/160bpm [1339b/mi] 107cal 6.63/7.14mph
6) 0.25mi - 2:32(10:13/mi) 157/165bpm [1604b/mi] 32cal 5.87/6.89mph
7) 0.99mi - 9:00(9:03/mi) 153/167bpm [1385b/mi] 111cal 6.63/7.95mph
8) 0.25mi - 2:29(10:01/mi) 149/160bpm [1493b/mi] 30cal 5.99/7.28mph

Pace

3% 23% 40% 22% 10% 2%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 37 37 9:45 136 131-142 1325 169 168-170 3/0
0.13 1:15 38 10:11 135 131-137 1375 170 170-172 2/0
0.19 1:46 32 8:26 138 137-140 1165 171 168-176 1/1
0.25 2:20 34 9:03 136 132-141 1230 174 172-174 0/1
0.31 2:52 32 8:25 140 136-145 1178 173 172-174 0/2
0.38 3:24 32 8:39 143 139-148 1236 174 174-176 0/1
0.44 3:57 33 8:41 142 138-147 1233 174 172-174 0/0
0.50 4:30 33 8:46 141 135-150 1237 173 172-174 0/1
0.56 5:10 40 10:42 139 138-141 1488 172 172-172 1/0
0.63 5:44 34 9:01 140 138-142 1262 172 172-172 1/1
0.69 6:16 33 8:41 141 138-145 1224 172 170-172 0/1
0.75 6:52 35 9:25 144 139-150 1356 172 170-174 3/0
0.81 7:27 36 9:30 144 141-148 1367 173 172-174 1/0
0.88 8:06 38 10:14 137 134-144 1402 172 170-174 1/0
0.94 8:40 35 9:15 135 131-139 1250 172 172-174 1/0
1.00 9:13 32 8:38 141 134-146 1217 173 170-174 0/1
1.06 9:52 40 10:35 144 141-149 1524 168 168-168 0/2
1.13 10:30 37 9:59 134 130-141 1339 169 168-170 0/2
1.19 11:07 37 9:51 149 135-158 1468 170 168-172 0/0
1.25 11:48 41 11:03 155 146-162 1713 168 166-174 1/1
1.31 12:22 34 9:06 142 139-147 1292 176 174-178 1/0
1.38 12:58 36 9:37 155 151-158 1491 175 174-176 1/1
1.44 13:37 39 10:22 148 143-152 1534 174 172-176 0/0
1.50 14:11 34 9:04 147 143-151 1333 173 172-174 0/1
1.56 14:42 31 8:19 153 148-158 1271 174 172-176 0/0
1.63 15:17 34 9:09 147 143-152 1344 174 172-176 0/0
1.69 15:53 37 9:46 150 142-154 1466 173 172-174 1/0
1.75 16:27 34 9:06 145 142-150 1320 174 172-176 0/1
1.81 17:03 35 9:27 146 142-149 1380 174 174-174 1/0
1.88 17:33 30 7:57 144 142-149 1145 174 174-176 0/1
1.94 18:06 34 8:58 148 142-152 1327 175 174-176 1/0
2.00 18:38 31 8:21 150 145-153 1252 174 174-174 0/0
2.06 19:11 33 8:55 154 148-160 1374 174 174-176 0/1
2.13 19:45 34 9:03 156 152-158 1411 175 172-178 0/1
2.19 20:18 33 8:51 152 148-156 1345 176 174-176 0/1
2.25 20:52 33 8:53 148 142-153 1315 174 168-176 0/1
2.31 21:27 35 9:24 148 135-163 1391 168 168-170 0/0
2.38 22:01 34 9:03 161 157-163 1456 168 166-170 1/1
2.44 22:41 40 10:43 159 157-164 1703 168 166-168 1/1
2.50 23:21 41 10:48 159 148-165 1718 167 166-174 0/1
2.56 23:56 34 9:10 154 146-160 1412 176 174-178 0/1
2.63 24:31 36 9:31 153 142-166 1455 175 174-176 1/1
2.69 25:05 33 8:55 159 148-167 1417 174 172-176 1/1
2.75 25:39 35 9:12 159 152-163 1463 174 172-174 0/0
2.81 26:15 35 9:25 155 148-163 1459 173 172-174 0/0
2.88 26:49 35 9:14 153 146-157 1413 173 172-174 0/0
2.94 27:24 35 9:19 145 143-148 1350 173 172-174 0/0
3.00 27:57 33 8:52 153 149-155 1356 174 172-176 0/1
3.06 28:32 34 9:10 154 150-159 1411 172 172-174 0/0
3.13 29:04 32 8:30 155 150-161 1319 174 174-174 1/1
3.19 29:42 39 10:17 153 147-159 1573 174 172-176 0/0
3.25 30:16 34 8:59 152 149-154 1365 174 172-176 0/0
3.31 30:51 35 9:18 152 146-159 1413 173 172-174 1/0
3.38 31:26 35 9:16 156 147-164 1445 174 172-176 1/1
3.44 31:55 29 7:49 148 143-153 1157 174 172-176 0/1
3.50 32:28 33 8:49 148 142-152 1305 173 168-176 0/1
3.56 33:05 37 10:00 152 146-159 1519 169 168-170 0/1
3.63 33:42 36 9:39 154 147-160 1487 169 168-170 1/0
3.69 34:22 40 10:39 147 139-153 1565 168 166-170 0/1
3.72 34:43 21 9:56 148 143-152 1470 167 166-168 0/0

Heart

148/167max
  • Show Beats/Mile

Elevation

Asc 0m, Range 11m, Flat prediction 34:45
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

172 (178 max) Stride Length: 100cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 172 3.7 34:43 9:19
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
100m 27 7:20 46.77% More
200m 59 7:54 47.92% More
400m 2:07 8:31 47.51% More
800m 4:21 8:45 51.25% More
1km 5:30 8:51 52.78% More
Mile 9:02 9:02 54.60% More
5k 28:51 9:17 59.74% More

Predictions

Dist Time Per Mile WAVA
1M 8:20 8:20 59.20
5km 28:34 9:12 60.34
5M 47:55 9:35 58.77
10km 1:00:41 9:46 58.12
10M 1:41:46 10:11 57.18
Half 2:16:29 10:25 55.73
20M 3:36:09 10:48 55.46
Mara 4:49:51 11:04 54.83

Bespoke Fields

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