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Thu 12th Sep 2024 at 6:19am by Ness

Run > Intervals
  • Good
  • cold
  • Time
    1:03:38
  • Miles
    6.13
  • Min/mi
    10:23
  • Pacing
    92.8%
  • WAVA
    54.91
  • Stride(cm)
    90
  • Cals
    604
  • Cadence
    172
  • BPM
    141
  • %MHR
    76.5
  • B/mi
    1468
  • Asc(m)
    92
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Last run before the race on Sunday. Decided to make it focused intervals. Warm up 15 minutes. 5 x km at as close to target race pace as poss with 90 second recovery and finishing with 10 minutes cool down. This session worked well. Enjoyed that...
1) 1mi - 10:53(10:53/mi) 132/142bpm [1437b/mi] 101cal
2) 0.39mi - 4:07(10:37/mi) 145/153bpm [1539b/mi] 40cal
3) 0.65mi - 6:25(9:52/mi) 143/150bpm [1412b/mi] 64cal
4) 0.12mi - 1:30(12:20/mi) 146/149bpm [1801b/mi] 12cal
5) 0.65mi - 6:22(9:47/mi) 144/150bpm [1409b/mi] 57cal
6) 0.12mi - 1:30(12:41/mi) 143/146bpm [1813b/mi] 11cal
7) 0.65mi - 6:30(10:00/mi) 144/150bpm [1440b/mi] 66cal
8) 0.13mi - 1:30(11:39/mi) 143/148bpm [1667b/mi] 12cal
9) 0.65mi - 6:27(9:56/mi) 143/152bpm [1421b/mi] 64cal
10) 0.13mi - 1:30(11:50/mi) 140/143bpm [1657b/mi] 12cal
11) 0.65mi - 6:29(9:59/mi) 145/152bpm [1447b/mi] 65cal
12) 1mi - 10:25(10:24/mi) 146/152bpm [1518b/mi] 100cal
10:53 4:07 6:25 1:30 6:22 1:30 6:30 1:30 6:27 1:30 6:29 10:25
Jaks
Looks good,well done 👏
Ness
Thanks x
Sigh
Well done!
Ness
Thanks 😊
Velociraptor
That looks challenging! Well done :)
Ness
Thanks 😊x
geordiegirl
well done - a great effort! and good luck
Ness
Thanks GG x
Autumnleaves
Well done - hope it boosts your confidence for Sunday!
Ness
Thanks, Autumnleaves. It's what I was hoping for. Now just gentle cross training and rest until race day.
Nana Gill
Looking good. Interesting pattern on map 👌
Ness
Thanks. Yes I did wander a bit! 😉😂

Map
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  • ▲ Map Layers
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 10:53 10:53 10:53 130 87-142 1415 168 158-174 37/14
1.39 14:59 4:06 10:35 145 137-153 1534 171 164-174 10/4
2.04 21:24 6:25 9:53 143 134-148 1414 173 166-176 11/13
2.16 22:53 1:29 12:14 146 142-148 1786 167 164-174 0/2
2.81 29:14 6:21 9:48 144 136-149 1411 173 168-176 9/35
2.92 30:43 1:29 12:40 142 137-147 1800 164 158-174 0/3
3.57 37:12 6:29 10:01 144 138-150 1442 174 164-176 12/9
3.70 38:41 1:29 11:36 143 139-148 1659 168 166-174 0/2
4.35 45:08 6:27 9:57 143 136-151 1423 175 170-178 7/9
4.47 46:37 1:29 11:44 141 139-144 1655 169 166-176 1/1
5.12 53:06 6:29 10:00 145 140-151 1450 173 170-176 10/10
6.12 1:03:31 10:25 +1 10:24 146 139-152 1519 173 170-176 19/11

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 153 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    26 4.7% 11:44
    11 2.2% 10:42
    10 1.6% 10:34

  • Cadence Distribution

    172 avge / 178 max Stride Length: 90cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:23 9:34 43.51% More
    800m 4:52 9:47 47.78% More
    1km 6:03 9:45 49.82% More
    Mile 10:04 10:04 50.42% More
    5k 31:41 10:12 55.45% More
    5 miles 51:15 10:15 55.49% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:59 8:59 56.51
    5km 30:33 9:50 57.51
    5M 51:04 10:13 55.68
    10km 1:04:34 10:23 54.83
    10M 1:47:57 10:48 54.22
    Half 2:24:30 11:02 53.69
    20M 3:48:13 11:25 52.36
    Mara 5:05:29 11:40 51.23

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