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Mon 26th Aug 2024 at 6:15am by Ness

Run > Intervals

Amazing
cold

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0 👍

Time
59:06
Miles
5.69
Min/mi
10:23
Pacing
90.4%
WAVA
56.48
Stride(cm)
89
Cals
552
Cadence
174
BPM
135
%MHR
73
B/mi
1403
Asc(m)
71
Hillscore
3
Surface
Road

Notes & Comments

Slightly modified PJ intervals session (accidentally programmed in a shorter recovery than specified 🙄) so...

15 minutes warm up

5 x 800 metres intervals with 2 minutes recovery
10 minutes cool down

1) 1mi - 10:57(10:57/mi) 117/136bpm [1281b/mi] 102cal
2) 0.41mi - 4:03(9:55/mi) 136/142bpm [1349b/mi] 42cal
3) 0.5mi - 4:44(9:28/mi) 131/136bpm [1241b/mi] 41cal
4) 0.17mi - 2:00(11:32/mi) 132/142bpm [1523b/mi] 15cal
5) 0.5mi - 4:54(9:48/mi) 142/153bpm [1391b/mi] 50cal
6) 0.17mi - 2:00(11:58/mi) 143/150bpm [1711b/mi] 16cal
7) 0.5mi - 4:52(9:45/mi) 143/148bpm [1394b/mi] 52cal
8) 0.16mi - 2:00(12:12/mi) 137/146bpm [1672b/mi] 16cal
9) 0.5mi - 4:45(9:31/mi) 145/149bpm [1379b/mi] 47cal
10) 0.16mi - 2:00(12:41/mi) 137/147bpm [1738b/mi] 15cal
11) 0.5mi - 4:49(9:38/mi) 143/152bpm [1377b/mi] 47cal
12) 0.16mi - 2:00(12:09/mi) 139/154bpm [1690b/mi] 16cal
13) 0.96mi - 10:00(10:28/mi) 143/148bpm [1496b/mi] 93cal

Don't think I hit target pace but really enjoyed that.

10:57 4:03 4:44 2:00 4:54 2:00 4:52 2:00 4:45 2:00 4:49 2:00 10:00 1

	Jaks Nice, well done 👏
	Ness Thanks x
	Sigh Excellent, well done!
	Ness Thanks x
	Velociraptor Well done
	geordiegirl Well done
	Ness Thanks x
	EvilPixie Well done 👏
	Ness Thanks x
	Rosehip well done
	Ness Thanks x

Map

0mi in 0

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.
1.00	10:56	10:56	10:56	116 68-136	1269	170 110-176	37/15
1.41	14:58	4:02	9:55	135 130-142	1339	175 172-178	8/6
1.90	19:40	4:41	9:29	132 127-137	1253	176 174-180	4/33
2.07	21:33	1:53	11:22	133 125-141	1512	171 168-174	1/5
2.57	26:28	4:54	9:50	142 128-153	1396	177 174-180	10/8
2.73	28:24	1:56	11:54	142 131-150	1689	171 168-174	1/3
3.23	33:17	4:53	9:47	143 131-148	1398	178 172-184	6/4
3.39	35:16	1:59	12:11	136 129-146	1657	170 166-180	2/4
3.89	40:02	4:45	9:32	144 134-148	1373	178 170-182	2/6
4.04	41:54	1:52	12:31	136 131-147	1702	169 166-172	1/3
4.54	46:43	4:49	9:39	142 131-152	1371	178 172-180	7/11
4.70	48:42	1:59	12:06	139 133-154	1682	171 166-178	2/1
5.66	58:42	10:00	10:28	143 134-148	1496	175 168-178	17/13
5.66	58:43	1 +1	11:05	143 143-143	1585	176 176-176	0/0

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
135 avge / 154 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
25	6.1%	12:18

Cadence Distribution
174 avge / 184 max Stride Length: 89cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	100.0	174	5.7	59:04	10:23
Walk	0.0	111	0	1	11:49

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:13	8:55	46.69%	More
800m	4:34	9:10	50.99%	More
1km	5:49	9:22	51.93%	More
Mile	9:43	9:43	52.56%	More
5k	31:18	10:04	57.02%	More
5 miles	51:17	10:15	56.90%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	9:02	9:02	56.53
5km	30:45	9:54	58.03
5M	51:24	10:17	56.77
10km	1:05:00	10:28	56.26
10M	1:48:40	10:52	55.58
Half	2:25:27	11:06	54.30
20M	3:49:43	11:29	54.27
Mara	5:07:29	11:44	53.80

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