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Wed 17th Apr 2024 at 6:47am by runnerbean

Run > Intervals
  • breezy
  • cold
  • Time
    20:36
  • Miles
    2.20
  • Min/mi
    9:22
  • Pacing
    80.2%
  • WAVA
    58.62
  • Stride(cm)
    99
  • Cals
    202
  • Cadence
    174
  • BPM
    156
  • %MHR
    84.6
  • B/mi
    1458
  • Asc(m)
    96
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

Happy with that but needed more recovery between reps.

1) 0.05mi - 36(12:18/mi) 96/122bpm [1181b/mi] 2cal 4.88/5.82mph
2) 0.25mi - 2:00(8:03/mi) 150/159bpm [1209b/mi] 19cal 7.45/7.39mph
3) 0.03mi - 30(15:13/mi) 155/160bpm [2358b/mi] 5cal 3.94/7.16mph
4) 0.24mi - 2:00(8:16/mi) 156/163bpm [1290b/mi] 20cal 7.25/8.04mph
5) 0.02mi - 30(20:34/mi) 158/161bpm [3251b/mi] 5cal 2.92/7.33mph
6) 0.25mi - 2:00(8:07/mi) 155/166bpm [1258b/mi] 20cal 7.39/7.58mph
7) 0.03mi - 30(18:54/mi) 161/166bpm [3042b/mi] 5cal 3.18/7.56mph
8) 0.24mi - 2:00(8:14/mi) 159/171bpm [1309b/mi] 20cal 7.29/7.47mph
9) 0.02mi - 30(31:24/mi) 161/164bpm [5057b/mi] 5cal 1.91/7.28mph
10) 0.24mi - 2:00(8:11/mi) 161/179bpm [1317b/mi] 21cal 7.33/7.91mph
11) 0.04mi - 30(13:54/mi) 166/173bpm [2308b/mi] 5cal 4.32/7.31mph
12) 0.24mi - 2:00(8:20/mi) 160/168bpm [1334b/mi] 20cal 7.19/7.41mph
13) 0.02mi - 30(22:44/mi) 161/165bpm [3661b/mi] 5cal 2.64/7.33mph
14) 0.24mi - 2:00(8:13/mi) 159/167bpm [1307b/mi] 20cal 7.3/8.14mph
15) 0.02mi - 30(26:56/mi) 163/169bpm [4391b/mi] 5cal 2.23/7.37mph
16) 0.24mi - 2:00(8:26/mi) 159/175bpm [1340b/mi] 20cal 7.12/7.43mph
17) 0.03mi - 30(17:31/mi) 164/169bpm [2874b/mi] 5cal 3.42/7.26mph
36 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30 2:00 30
Mrs Jigs (Luverlylegs)
That’s a lot of reps! Solid training 💪🏻
runnerbean
8 reps of 2 mins (400) need to slowly build that. It’s a good start.
Corrah
Good stuff. I think I'd be doing 30s effort and 2min rest 🤣
Diogenes
Tough of the woodland track
.B.
Good work 💪
Velociraptor
Good work! Those efforts look spot on.

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.05 33 33 11:23 101 78-122 1150 154 0-174 7/1
0.29 2:33 2:00 8:10 147 122-158 1201 182 172-186 13/9
0.33 3:03 30 15:39 156 152-159 2441 152 116-184 2/1
0.57 5:04 2:00 8:19 156 146-162 1298 183 116-246 17/25
0.59 5:32 28 20:04 158 156-161 3171 134 116-182 3/2
0.84 7:31 1:59 8:07 156 146-166 1266 180 116-186 17/11
0.86 8:01 29 19:27 160 155-165 3111 132 114-182 1/1
1.10 10:00 1:59 8:13 159 149-171 1306 180 124-186 23/21
1.12 10:29 29 32:06 160 154-164 5135 98 0-184 2/8
1.36 12:28 1:59 8:10 162 148-179 1323 176 116-190 18/11
1.40 12:58 29 14:01 167 160-173 2340 155 126-180 4/2
1.64 14:57 1:59 8:19 160 151-168 1331 180 126-184 13/15
1.66 15:26 29 22:58 159 152-165 3652 91 0-184 7/4
1.90 17:25 1:59 8:13 157 145-167 1290 176 124-186 9/17
1.92 17:55 30 28:36 159 155-167 4546 91 0-184 0/2
2.15 19:53 1:58 8:21 161 148-175 1344 179 108-184 21/15
2.18 20:21 28 17:06 164 158-169 2804 147 118-184 1/4
2.18 20:22 1 +1 14:12 158 157-158 2242 124 124-124 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    156 avge / 179 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    14 9.4% 7:57
    12 4.8% 9:00
    11 9.2% 8:02

  • Cadence Distribution

    174 avge / 246 max Stride Length: 99cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 85.0 182 2 17:32 8:34
    Walk 15.0 122 0.2 3:05 20:17

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:00 8:02 50.86% More
    800m 4:16 8:36 52.85% More
    1km 5:36 9:00 52.56% More
    Mile 9:02 9:02 55.24% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:39 8:39 57.68
    5km 30:07 9:42 57.89
    5M 50:51 10:10 56.03
    10km 1:04:35 10:24 55.27
    10M 1:49:03 10:54 54.02
    Half 2:26:47 11:12 52.46
    20M 3:53:50 11:42 51.93
    Mara 5:14:45 12:01 51.16

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