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Wed 3rd Jul 2024 at 8:04pm by Rodders

Run > Intervals
  • Time
    20:40
  • Miles
    2.45
  • Min/mi
    8:26
  • Pacing
    77.1%
  • WAVA
    57.33
  • Stride(cm)
    105
  • Cals
    302
  • Cadence
    182
  • BPM
    138
  • %MHR
    72.6
  • B/mi
    1164
  • Asc(m)
    24
  • Surface
    Road

Notes & Comments

10 x 1min with 1min recoveries. Haven’t been well since Sunday so missed this session last night. Decided to try it tonight and happy enough considering illness. Strong bitter wind tonight so had jacket and woolly hat on tonight in July 😱

1) 0.13mi - 1:02(7:46/mi) 118/141bpm [917b/mi] 11cal 97/101rpm 7.72/0mph
2) 0.08mi - 59(12:05/mi) 137/146bpm [1654b/mi] 14cal 84/96rpm 4.97/0mph
3) 0.16mi - 1:02(6:24/mi) 133/145bpm [852b/mi] 14cal 96/101rpm 9.36/0mph
4) 0.08mi - 1:01(12:16/mi) 137/145bpm [1681b/mi] 14cal 84/97rpm 4.89/0mph
5) 0.16mi - 1:02(6:36/mi) 134/147bpm [884b/mi] 15cal 98/100rpm 9.1/0mph
6) 0.08mi - 1:00(11:56/mi) 140/152bpm [1670b/mi] 15cal 83/97rpm 5.03/0mph
7) 0.16mi - 1:03(6:39/mi) 136/148bpm [903b/mi] 15cal 97/99rpm 9.03/0mph
8) 0.08mi - 1:01(12:18/mi) 139/150bpm [1709b/mi] 15cal 83/96rpm 4.88/0mph
9) 0.16mi - 1:01(6:19/mi) 136/146bpm [858b/mi] 14cal 97/101rpm 9.51/0mph
10) 0.08mi - 1:00(12:03/mi) 144/151bpm [1736b/mi] 15cal 84/97rpm 4.98/0mph
11) 0.16mi - 1:01(6:32/mi) 138/150bpm [903b/mi] 15cal 97/101rpm 9.17/0mph
12) 0.09mi - 1:02(11:42/mi) 143/153bpm [1672b/mi] 16cal 83/96rpm 5.13/0mph
13) 0.15mi - 1:01(6:35/mi) 140/149bpm [922b/mi] 15cal 97/100rpm 9.12/0mph
14) 0.09mi - 1:01(11:22/mi) 145/152bpm [1648b/mi] 16cal 83/96rpm 5.28/0mph
15) 0.16mi - 1:02(6:31/mi) 141/152bpm [918b/mi] 15cal 97/101rpm 9.22/0mph
16) 0.09mi - 1:01(11:59/mi) 146/155bpm [1751b/mi] 16cal 83/96rpm 5/0mph
17) 0.16mi - 1:03(6:35/mi) 140/151bpm [921b/mi] 15cal 97/100rpm 9.12/0mph
18) 0.09mi - 1:02(11:36/mi) 146/155bpm [1692b/mi] 16cal 83/97rpm 5.18/0mph
19) 0.16mi - 1:01(6:26/mi) 142/153bpm [915b/mi] 15cal 97/101rpm 9.32/0mph
20) 0.13mi - 1:16(9:32/mi) 147/161bpm [1403b/mi] 21cal 88/97rpm 6.29/0mph
1:02 59 1:02 1:01 1:02 1:00 1:03 1:01 1:01 1:00 1:01 1:02 1:01 1:01 1:02 1:01 1:03 1:02 1:01 1:16

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.
0.13 1:02 1:02 7:45 118 91-142 914 195 180-202 0/0
0.21 2:01 59 12:13 134 124-145 1638 168 158-192 0/0
0.37 3:02 1:01 6:24 133 123-145 850 193 166-202 0/0
0.45 4:02 1:00 12:17 135 123-145 1657 171 160-194 0/0
0.61 5:03 1:01 6:31 134 123-147 873 183 0-200 0/0
0.69 6:02 59 12:10 140 128-152 1703 167 158-194 0/0
0.85 7:04 1:02 6:36 137 127-148 905 193 176-198 0/0
0.93 8:04 1:00 12:24 138 124-149 1711 170 160-192 0/0
1.09 9:04 1:00 6:18 135 124-146 851 192 168-202 0/0
1.17 10:02 58 12:03 142 133-149 1711 172 162-194 0/0
1.32 11:03 1:01 6:33 138 130-150 903 180 0-200 0/0
1.41 12:04 1:01 11:50 142 131-153 1681 168 160-192 0/0
1.56 13:04 1:00 6:36 140 131-149 923 192 176-200 0/0
1.65 14:04 1:00 11:24 143 133-151 1630 170 160-192 0/0
1.80 15:05 1:01 6:32 141 131-152 921 193 172-202 0/0
1.89 16:05 1:00 12:01 145 134-154 1743 167 156-192 0/0
2.04 17:07 1:02 6:34 139 131-150 914 191 172-198 0/0
2.13 18:07 1:00 11:32 145 132-155 1673 168 158-194 0/0
2.29 19:07 1:00 6:27 141 132-153 909 193 172-200 0/0
2.42 20:23 1:16 +1 9:39 147 139-159 1419 175 156-194 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    138 avge / 159 max Delete HR Trace

  • Cadence Distribution

    182 avge / 202 max Stride Length: 105cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:57 7:51 43.74% More
    800m 4:01 8:05 50.35% More
    1km 4:55 7:55 53.51% More
    Mile 8:14 8:14 54.27% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:00 8:00 55.85
    5km 26:35 8:33 57.23
    5M 44:01 8:48 56.39
    10km 55:26 8:55 55.96
    10M 1:31:47 9:11 55.91
    Half 2:02:12 9:20 55.17
    20M 3:11:21 9:34 55.83
    Mara 4:14:46 9:43 55.92
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