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Tue 1st Oct 2024 at 12:34pm by Mark J 🇳🇿

Run > Intervals
  • Time
    39:51
  • Miles
    5.62
  • Min/mi
    7:05
  • Pacing
    82.4%
  • WAVA
    71.45
  • Stride(cm)
    132
  • Cals
    550
  • Watts
    277
  • Cadence
    172
  • BPM
    148
  • %MHR
    85.9
  • B/mi
    1048
  • Asc(m)
    65
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

4 x 1-mile intervals @HM pace, with 400m recoveries.

Hard session that but those are the ones that do the work, right. Definitely holding on for the second pair of intervals and doubtful I could hold that pace for an entire HM but I always feel like that when doing speedwork session like this. Warming up out there, too as spring gears up nicely. High teens at least today.

Just looking back at the data, it's no wonder that hurt. Fastest ever mile @ 6:03 and my 5th fastest 5k in there, even with the recoveries @ 20:34.

Aches and pains: Right Piriformis 2

Shoes: Asics MagicSpeed 2

1) 1.61km - 6:06(3:48/km) 148/157bpm [561b/km] 85cal 318/W 15.81/18kmph
2) 0.4km - 2:08(5:20/km) 142/155bpm [758b/km] 28cal 219/W 11.24/15.25kmph
3) 1.61km - 6:11(3:51/km) 153/158bpm [588b/km] 90cal 313/W 15.6/16.74kmph
4) 0.4km - 2:19(5:47/km) 142/157bpm [821b/km] 30cal 201/W 10.38/15.72kmph
5) 1.61km - 6:22(3:58/km) 153/157bpm [606b/km] 92cal 306/W 15.15/16.82kmph
6) 0.4km - 2:19(5:48/km) 142/156bpm [824b/km] 30cal 204/W 10.34/15.25kmph
7) 1.61km - 6:36(4:06/km) 153/157bpm [628b/km] 96cal 303/W 14.62/15.25kmph
8) 0.4km - 2:23(5:58/km) 144/157bpm [859b/km] 31cal 210/W 10.06/14.88kmph
9) 1km - 5:25(5:25/km) 138/141bpm [748b/km] 68cal 233/W 11.07/12.04kmph
6:06 2:08 6:11 2:19 6:22 2:19 6:36 2:23 5:25
Bowman 🇸🇪
You are improving steadily, always nice to pick off a few faster ever during training!
Mark J 🇳🇿
Indeed so. Thinking I'll start playing with lower cadence speed efforts over the next few weeks, just to see where feels sustainable over the HM distance, without going to slow that I end up missing the target. A fine tuning, if you will.
Bowman 🇸🇪
Sounds like a good plan
Fenland Flier
It sounds like you overcooked the efforts but they're done and well done.
tipsku
Speedy half marathon pace. The first appears to be really fast, despite HR being lower but that's usually the case for the first effort. What's sustainable probably lies somewhere in the middle. Happy experimenting 😊
Mark J 🇳🇿
Indeed so. Both power and stride length were right up for this one. I can afford to pull back a little and still PB bad off that, currently at least. Play time 😁

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
1.00 6:07 6:07 6:06 148 -157 904 175 0-184 317 -427 16/7
1.25 8:15 2:08 8:40 142 134-155 1231 162 158-178 219 179-301 0/2
2.25 14:26 6:11 6:11 153 136-158 947 178 176-180 313 251-387 8/7
2.49 16:44 2:19 9:18 142 131-157 1320 160 156-184 203 146-341 2/5
3.49 23:06 6:22 6:22 153 132-157 974 178 176-184 305 239-368 7/6
3.74 25:25 2:19 9:23 142 133-156 1332 161 158-184 204 171-288 1/1
4.74 32:01 6:36 6:37 153 135-157 1012 178 176-184 303 252-362 18/2
4.99 34:23 2:22 9:34 144 135-157 1378 161 142-178 210 147-337 5/1
5.60 39:49 5:26 +1 8:48 138 135-141 1213 164 162-166 233 213-258 16/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    148 avge / 158 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    20 1.5% 8:54
    13 1.2% 6:51

  • Cadence Distribution

    172 avge / 184 max Stride Length: 132cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 100.0 178 5.6 39:52 7:06
    Still 0.0 - - 1 -

  • Power Distribution

    277W (427 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:27 5:48 59.91% More
    800m 2:57 5:57 69.49% More
    1km 3:43 5:59 71.88% More
    Mile 6:03 6:03 74.99% More
    5k 20:34 6:37 75.22% More
    5 miles 34:27 6:53 73.33% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:24 6:24 70.97
    5km 21:16 6:51 72.75
    5M 35:12 7:02 71.75
    10km 44:20 7:08 71.22
    10M 1:13:24 7:20 71.20
    Half 1:37:44 7:28 70.26
    20M 2:33:02 7:39 71.10
    Mara 3:23:45 7:47 71.21

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