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Thu 12th Sep 2024 at 1:57pm by EvilPixie

Run > Intervals
  • Good
  • Time
    1:14:20
  • Miles
    5.06
  • Min/mi
    14:41
  • Pacing
    79.5%
  • WAVA
    37.09
  • Stride(cm)
    74
  • Cals
    569
  • Cadence
    149
  • BPM
    151
  • %MHR
    75.5
  • B/mi
    2220
  • Asc(m)
    51
  • Surface
    Road

Notes & Comments

Super pleased with that

Knew I was working but to pace and consistent for all reps 😁😁

Performance score 0

Recovery 23

Tempo 159

Warm up

1) 1mi - 13:30(13:30/mi) 145/155bpm [1958b/mi] 107cal
2) 1mi - 13:44(13:44/mi) 154/167bpm [2116b/mi] 107cal
3) 0.08mi - 1:11(15:06/mi) 158/161bpm [2386b/mi] 8cal

8 sets 200m @ 10:45-11:15 (Garmin ETA 1:20)
200m walking recovery

4) 0.12mi - 1:20(10:46/mi) 161/166bpm [1734b/mi] 15cal
5) 0.12mi - 2:35(20:47/mi) 152/173bpm [3160b/mi] 16cal

6) 0.12mi - 1:16(10:14/mi) 153/172bpm [1565b/mi] 13cal
7) 0.12mi - 2:37(21:00/mi) 142/173bpm [2981b/mi] 15cal

8) 0.12mi - 1:22(10:57/mi) 153/165bpm [1675b/mi] 14cal
9) 0.12mi - 2:29(19:58/mi) 149/166bpm [2975b/mi] 15cal

10) 0.12mi - 1:15(10:06/mi) 145/157bpm [1465b/mi] 13cal
11) 0.12mi - 2:34(20:41/mi) 142/162bpm [2938b/mi] 14cal

12) 0.12mi - 1:18(10:29/mi) 154/165bpm [1614b/mi] 14cal
13) 0.12mi - 2:36(20:54/mi) 149/168bpm [3115b/mi] 16cal

14) 0.12mi - 1:12(9:42/mi) 151/165bpm [1466b/mi] 14cal
15) 0.12mi - 2:42(21:42/mi) 144/167bpm [3125b/mi] 14cal

16) 0.12mi - 1:19(10:38/mi) 162/177bpm [1722b/mi] 14cal
17) 0.12mi - 2:34(20:43/mi) 150/179bpm [3107b/mi] 16cal

18) 0.12mi - 1:15(10:04/mi) 153/165bpm [1540b/mi] 13cal
19) 0.12mi - 2:41(21:33/mi) 145/165bpm [3125b/mi] 16cal

Cool down

20) 1mi - 14:48(14:50/mi) 159/171bpm [2359b/mi] 115cal
13:30 13:44 1:11 1:20 2:35 1:16 2:37 1:22 2:29 1:15 2:34 1:18 2:36 1:12 2:42 1:19 2:34 1:15 2:41 14:48
Ness
Excellent pace! Well done, Pix! 👏
EvilPixie
Thanks Ness
Very pleased
geordiegirl
Good effort Pix, well done! (& apologies for missing commenting on recent training, I don't know where the time goes)
EvilPixie
Thanks GG and no need to say sorry!
Autumnleaves
That looks very good!
Velociraptor
Well, THAT was good! And reps at the fast end of the pace range, which is great because it suggests you'll have no problem with next week's.
EvilPixie
😁😁
Strange that 1 way was consistently fractionally quicker and felt easier than the other when there is next to no difference in incline it’s as flat as can be.

I can use the same bit for next week too just!
Jaks
That’s great Pix, well done 👏
EvilPixie
Thanks 😁

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 14:15 14:15 +1 14:15 145 120-155 2066 156 0-164 7/36
2.00 27:57 13:42 13:44 154 144-167 2115 157 154-160 13/20
2.07 29:02 1:05 15:04 157 152-159 2367 146 114-158 2/1
2.19 30:22 1:21 10:49 162 152-166 1753 173 158-182 5/1
2.32 32:57 2:35 20:48 150 132-173 3119 115 0-164 3/3
2.44 34:13 1:16 10:14 151 132-172 1544 166 154-176 2/1
2.56 36:49 2:37 21:03 143 126-173 3010 113 0-166 3/7
2.69 38:09 1:20 10:51 152 132-164 1650 173 160-182 3/0
2.81 40:38 2:29 19:59 147 130-166 2937 120 110-168 2/3
2.94 41:53 1:15 10:07 145 131-159 1468 165 84-172 2/1
3.05 44:22 2:29 21:04 141 128-162 2970 115 0-226 1/6
3.18 45:39 1:18 10:27 153 130-166 1598 174 158-184 5/0
3.30 48:12 2:32 21:11 147 129-168 3115 106 0-174 3/3
3.42 49:22 1:10 9:40 149 129-165 1440 171 160-176 1/1
3.54 52:04 2:42 21:44 144 129-167 3130 103 0-170 1/8
3.67 53:23 1:19 10:38 160 129-177 1702 176 158-184 6/0
3.79 55:56 2:33 20:44 149 129-179 3090 116 0-170 2/3
3.91 57:10 1:13 10:00 152 131-165 1519 171 160-174 2/1
4.03 1:00:16 3:07 +1 25:14 144 132-165 3634 109 0-172 3/5
5.03 1:15:04 14:48 +1 14:51 159 137-171 2362 150 0-222 24/14

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    151 avge / 179 max Delete HR Trace

  • Cadence Distribution

    149 avge / 226 max Stride Length: 74cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 72.1 160 4.1 54:09 13:20
    Walk 26.2 112 0.9 20:06 22:00
    Still 0.1 - - 5 -
    Pause 1.5 - - 1:10 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 3:10 12:44 30.94% More
    800m 6:37 13:18 32.43% More
    1km 8:15 13:17 33.86% More
    Mile 13:26 13:26 35.50% More
    5k 44:43 14:23 37.28% More
    5 miles 1:14:37 14:55 36.47% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:47 11:47 40.48
    5km 42:43 13:45 39.02
    5M 1:13:20 14:40 37.10
    10km 1:33:52 15:06 36.29
    10M 2:41:10 16:07 34.84
    Half 3:39:01 16:43 33.49
    20M 5:54:10 17:43 32.59
    Mara 8:01:19 18:22 31.77
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