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Wed 8th May 2024 at 9:39am by Fenland Flier

Run > Intervals
  • Time
    1:18:59
  • Miles
    9.09
  • Min/mi
    8:41
  • Pacing
    87.9%
  • WAVA
    60.33
  • Stride(cm)
    108
  • Cals
    687
  • Watts
    202
  • Cadence
    171
  • BPM
    160
  • %MHR
    81.7
  • B/mi
    1391
  • Asc(m)
    4
  • Surface
    Road

Notes & Comments

13 comments
321 interval session. The reps were faster than I expected. Really happy with the reps.
I had time for an extra mile too.

1) 2mi - 18:42(9:21/mi) 133/148bpm [1243b/mi] 146cal 187/W 6.43/6.82mph
2) 0.41mi - 3:00(7:17/mi) 161/170bpm [1174b/mi] 31cal 236/W 8.22/8.67mph
3) 0.16mi - 1:30(9:08/mi) 153/163bpm [1397b/mi] 13cal 207/W 6.56/8.05mph
4) 0.41mi - 3:00(7:18/mi) 153/169bpm [1118b/mi] 31cal 233/W 8.22/8.35mph
5) 0.16mi - 1:30(9:08/mi) 158/168bpm [1443b/mi] 14cal 210/W 6.58/8.29mph
6) 0.28mi - 2:00(7:02/mi) 164/175bpm [1155b/mi] 21cal 235/W 8.54/8.57mph
7) 0.11mi - 1:00(9:19/mi) 170/173bpm [1583b/mi] 11cal 215/W 6.45/8.47mph
8) 0.28mi - 2:00(7:03/mi) 172/176bpm [1211b/mi] 22cal 237/W 8.5/8.54mph
9) 0.11mi - 1:00(9:31/mi) 170/173bpm [1617b/mi] 10cal 214/W 6.3/8.47mph
10) 0.29mi - 2:00(6:59/mi) 181/185bpm [1263b/mi] 24cal 238/W 8.6/8.64mph
11) 0.11mi - 1:00(9:19/mi) 180/183bpm [1678b/mi] 9cal 219/W 6.43/8.5mph
12) 0.15mi - 1:00(6:42/mi) 173/175bpm [1159b/mi] 10cal 235/W 8.95/8.6mph
13) 0.05mi - 30(9:19/mi) 171/173bpm [1594b/mi] 5cal 225/W 6.43/8.54mph
14) 0.15mi - 1:00(6:29/mi) 176/179bpm [1140b/mi] 11cal 247/W 9.28/9.02mph
15) 0.05mi - 30(9:20/mi) 172/179bpm [1606b/mi] 5cal 233/W 6.43/8.91mph
16) 0.16mi - 1:00(6:21/mi) 170/171bpm [1080b/mi] 12cal 254/W 9.44/9.2mph
17) 0.06mi - 30(8:52/mi) 172/173bpm [1524b/mi] 5cal 233/W 6.78/9.2mph
18) 0.17mi - 1:00(6:03/mi) 178/180bpm [1077b/mi] 12cal 255/W 9.94/9.68mph
19) 0.04mi - 30(13:52/mi) 178/182bpm [2467b/mi] 3cal 176/W 4.33/9.6mph walked this rest rep
20) 3.94mi - 36:18(9:13/mi) 170/175bpm [1568b/mi] 292cal 191/W 6.5/6.97mph
18:42 3:00 1:30 3:00 1:30 2:00 1:00 2:00 1:00 2:00 1:00 1:00 30 1:00 30 1:00 30 1:00 30 36:18
geordiegirl
apart from the .09 looks like a good set of intervals. Well done
Fenland Flier
🤣 Sorry GG. I start and stop my runs at the end of the road for my warm ups and cool downs.
Bowman 🇸🇪
Very nice!
Fenland Flier
Thanks Bowman.
Ness
Very nice
Seratonin
Impressive session 😁
Fenland Flier
Thanks both
Mark J 🇳🇿
Lovely jubbly
3M
Some impressive turns of speed there!
tipsku
great speed work, well done. In the final reps, you were flying
Fenland Flier
Thanks all, they felt good tipsku but I gave the last rep everything I had left that's why I walked the last recovery.
Kelv-12
Great reps 👏
Fenland Flier
Thanks Kelv.

Pace

8% 67% 11% 10% 4%

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.
0.13 1:10 1:10 9:21 109 99-123 1020 168 166-170 188 180-208 2/0
0.25 2:19 1:09 9:09 126 119-131 1152 169 168-170 192 189-196 0/0
0.38 3:29 1:10 9:23 128 124-132 1201 168 166-170 189 185-193 0/0
0.50 4:38 1:08 9:07 131 124-138 1195 169 166-170 191 175-204 0/0
0.63 5:47 1:10 9:18 138 134-148 1283 166 84-170 189 176-202 0/0
0.75 6:55 1:08 9:05 141 136-148 1280 170 168-172 193 187-199 0/0
0.88 8:02 1:07 8:57 133 129-137 1189 168 166-170 191 186-200 0/0
1.00 9:14 1:12 9:33 137 130-145 1309 168 166-170 190 185-196 0/0
1.13 10:25 1:11 9:29 137 131-141 1298 169 166-172 187 184-191 0/0
1.25 11:38 1:13 9:42 133 125-140 1290 168 166-170 185 181-191 0/0
1.38 12:49 1:11 9:31 135 133-139 1284 168 166-170 184 177-196 0/0
1.50 13:58 1:09 9:11 137 134-141 1259 168 166-170 188 183-193 0/0
1.63 15:08 1:10 9:20 136 131-140 1270 169 168-170 190 186-199 0/0
1.75 16:19 1:11 9:30 134 132-136 1273 168 166-170 189 182-191 0/0
1.88 17:31 1:11 9:30 134 132-138 1273 168 166-170 185 182-187 0/0
2.00 18:41 1:10 9:21 136 132-139 1270 169 166-172 185 180-192 0/0
2.13 19:33 52 7:00 153 138-167 1070 179 172-184 227 194-256 0/0
2.25 20:29 55 7:23 168 164-170 1241 181 178-182 242 234-255 0/0
2.38 21:25 56 7:29 164 157-170 1228 181 178-190 239 235-254 0/0
2.50 22:29 1:05 8:38 156 150-163 1346 173 168-180 220 204-237 0/0
2.63 23:32 1:03 8:22 147 141-154 1230 172 164-180 200 188-225 0/0
2.75 24:28 56 7:25 142 140-150 1054 180 180-182 236 226-253 0/0
2.88 25:24 56 7:28 156 151-164 1166 179 178-180 231 227-236 0/0
3.00 26:17 54 7:08 167 164-169 1192 180 178-182 241 233-245 0/0
3.13 27:27 1:10 9:19 157 150-168 1463 169 164-176 209 198-241 0/0
3.25 28:24 57 7:35 153 149-160 1160 176 168-186 212 193-239 0/0
3.38 29:16 52 6:53 169 160-175 1163 180 178-182 244 229-252 0/0
3.50 30:18 1:02 8:14 171 169-174 1407 175 168-182 234 201-250 0/0
3.63 31:17 59 7:56 170 168-172 1348 175 168-182 211 197-235 0/0
3.75 32:09 52 6:59 174 171-176 1216 182 182-184 243 235-251 0/0
3.88 33:08 59 7:51 171 168-174 1342 177 166-184 239 205-262 0/0
4.00 34:10 1:02 8:16 174 169-183 1439 173 168-182 208 193-231 0/0
4.13 35:02 52 6:52 182 181-182 1251 181 180-182 239 229-251 0/0
4.25 35:58 56 7:26 183 181-185 1361 180 170-184 250 226-265 0/0
4.38 37:02 1:04 8:32 177 172-182 1510 172 168-182 209 197-229 0/0
4.50 37:54 53 7:03 173 168-175 1219 181 168-186 246 223-253 0/0
4.63 38:48 54 7:10 174 169-179 1247 177 168-186 230 205-262 0/0
4.75 39:47 59 7:52 174 169-179 1368 177 168-186 242 213-265 0/0
4.88 40:34 47 6:17 169 168-171 1061 185 178-188 257 222-271 1/1
5.00 41:30 56 7:27 173 170-179 1290 177 170-188 233 204-271 0/0
5.13 42:16 45 6:02 179 178-182 1081 189 184-192 272 252-285 0/0
5.25 43:37 1:21 10:50 174 169-181 1886 154 116-184 167 93-275 0/0
5.38 44:45 1:08 9:03 172 170-174 1558 170 170-172 192 190-195 1/1
5.50 45:54 1:09 9:15 170 169-172 1572 169 168-170 190 185-193 1/1
5.63 47:03 1:09 9:10 170 168-175 1558 169 168-170 192 189-198 0/0
5.75 48:12 1:09 9:12 171 167-175 1574 171 168-174 194 187-201 0/0
5.88 49:22 1:10 9:23 169 168-170 1585 168 164-172 187 179-193 0/0
6.00 50:32 1:10 9:19 170 168-172 1584 168 164-172 189 183-193 0/0
6.13 51:42 1:10 9:22 170 168-171 1592 169 168-172 190 187-195 0/0
6.25 52:51 1:09 9:13 169 167-171 1556 169 168-170 189 186-198 0/0
6.38 54:01 1:09 9:15 169 168-171 1564 168 162-170 189 183-193 0/0
6.50 55:11 1:10 9:18 170 168-172 1580 167 164-172 189 183-193 0/0
6.63 56:20 1:09 9:15 169 167-171 1564 168 164-174 189 181-199 0/0
6.75 57:29 1:09 9:15 169 167-171 1563 169 168-172 192 187-199 0/0
6.87 58:40 1:11 9:26 171 169-173 1612 170 164-172 189 180-199 0/0
7.00 59:50 1:10 9:18 170 167-172 1581 168 166-170 187 183-190 0/0
7.12 1:01:01 1:12 9:34 169 168-170 1616 168 166-170 189 186-192 1/0
7.25 1:02:11 1:09 9:13 170 167-172 1566 169 166-172 186 180-193 0/0
7.37 1:03:22 1:12 9:33 168 167-170 1606 168 166-170 187 181-192 0/1
7.50 1:04:33 1:10 9:23 168 166-171 1577 168 166-170 188 183-193 0/0
7.62 1:05:41 1:08 9:07 168 167-169 1532 168 166-170 189 185-193 0/0
7.75 1:06:50 1:09 9:15 169 167-170 1564 168 166-170 192 189-194 0/0
7.87 1:08:00 1:09 9:15 169 168-171 1564 168 166-170 191 187-196 0/0
8.00 1:09:08 1:08 9:07 169 168-171 1541 168 166-170 189 185-195 0/0
8.12 1:10:16 1:08 9:02 170 168-172 1535 169 168-170 194 190-197 1/0
8.25 1:11:24 1:08 9:04 170 168-171 1542 169 168-170 194 190-197 1/2
8.37 1:12:32 1:08 9:06 170 168-171 1546 169 168-170 195 193-197 0/0
8.50 1:13:41 1:09 9:11 170 168-171 1561 169 168-170 194 191-197 1/0
8.62 1:14:50 1:09 9:10 170 168-171 1558 169 166-170 192 187-195 0/1
8.75 1:15:57 1:07 8:55 169 167-172 1507 169 166-170 191 183-198 0/0
8.87 1:17:02 1:06 8:45 170 168-172 1486 169 168-170 200 199-204 0/0
9.00 1:18:11 1:09 9:08 169 168-172 1544 168 168-170 196 192-203 0/0
9.09 1:18:59 48 9:17 169 168-170 1569 168 166-170 194 189-196 0/0

Heart

160/185max
  • Show Beats/Mile

Elevation

Asc 4m, Range 3m, Flat prediction 1:18:59
Elevation Graph
No climbs of at least 10 metres detected.

Power

202W (285 max)
Power Graph
Power Bands

Cadence

171 (192 max) Stride Length: 108cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.4 171 9.1 1:18:30 8:40
Walk 0.6 115 0 28 15:01
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:40 6:41 52.32% More
800m 3:25 6:52 60.61% More
1km 4:19 6:57 62.52% More
Mile 7:13 7:13 63.47% More
5k 23:25 7:32 66.61% More
5 miles 41:05 8:13 62.02% More
10k 52:22 8:26 60.84% More

Predictions

Dist Time Per Mile WAVA
1M 7:24 7:24 61.89
5km 24:58 8:02 62.49
5M 41:36 8:19 61.25
10km 52:31 8:27 60.67
10M 1:27:30 8:45 60.28
Half 1:56:54 8:55 59.29
20M 3:04:03 9:12 59.68
Mara 4:05:54 9:23 59.56
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