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Mon 7th Oct 2024 at 6:35am by Ness

Run > Intervals
  • Good
  • breezy
  • Time
    1:08:31
  • Miles
    6.56
  • Min/mi
    10:27
  • Pacing
    91.2%
  • WAVA
    54.68
  • Stride(cm)
    89
  • Cals
    653
  • Cadence
    173
  • BPM
    141
  • %MHR
    76.5
  • B/mi
    1477
  • Asc(m)
    90
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

Decided to go down to the recreation ground for intervals this morning. It's an OK location but I struggled to keep motivated today. Was assisted on the 6th rep by a canine companion who ran alongside me til it's owner called it back! 😉😂 Will use that route again sometime and try and be a bit more focused.

15 minutes warm up.
10 x 400 metres. 2 minutes recoveries.

10 minutes cool down

1) 1mi - 10:53(10:53/mi) 132/140bpm [1437b/mi] 104cal
2) 0.4mi - 4:07(10:21/mi) 143/150bpm [1481b/mi] 39cal
3) 0.25mi - 2:17(9:10/mi) 144/148bpm [1320b/mi] 24cal
4) 0.17mi - 2:00(11:55/mi) 144/150bpm [1716b/mi] 17cal
5) 0.25mi - 2:16(9:05/mi) 144/152bpm [1309b/mi] 24cal
6) 0.18mi - 2:00(11:17/mi) 141/150bpm [1591b/mi] 18cal
7) 0.25mi - 2:22(9:30/mi) 143/150bpm [1359b/mi] 25cal
8) 0.17mi - 2:00(11:36/mi) 141/151bpm [1636b/mi] 17cal
9) 0.25mi - 2:19(9:19/mi) 145/150bpm [1352b/mi] 24cal
10) 0.18mi - 2:00(11:05/mi) 142/149bpm [1574b/mi] 18cal
11) 0.25mi - 2:22(9:33/mi) 146/151bpm [1393b/mi] 24cal
12) 0.17mi - 2:00(11:37/mi) 142/149bpm [1649b/mi] 17cal
13) 0.25mi - 2:26(9:46/mi) 142/148bpm [1387b/mi] 24cal
14) 0.18mi - 2:00(11:08/mi) 141/150bpm [1570b/mi] 18cal
15) 0.25mi - 2:20(9:24/mi) 144/149bpm [1354b/mi] 25cal
16) 0.17mi - 2:00(11:35/mi) 142/150bpm [1645b/mi] 17cal
17) 0.25mi - 2:23(9:36/mi) 142/149bpm [1363b/mi] 25cal
18) 0.17mi - 2:00(11:40/mi) 143/146bpm [1667b/mi] 18cal
19) 0.25mi - 2:20(9:25/mi) 145/153bpm [1366b/mi] 24cal
20) 0.17mi - 2:00(11:37/mi) 144/150bpm [1672b/mi] 17cal
21) 0.25mi - 2:24(9:40/mi) 146/152bpm [1412b/mi] 25cal
22) 0.18mi - 2:00(11:25/mi) 146/150bpm [1668b/mi] 18cal
23) 0.94mi - 10:00(10:41/mi) 145/150bpm [1550b/mi] 91cal
10:53 4:07 2:17 2:00 2:16 2:00 2:22 2:00 2:19 2:00 2:22 2:00 2:26 2:00 2:20 2:00 2:23 2:00 2:20 2:00 2:24 2:00 10:00
Sigh
Well done!
Ness
Thanks 😊
Velociraptor
Well done 😀
Ness
Thanks 😊
EvilPixie
well done holiday incoming!
Ness
Thanks, Pix! And true. Five days and counting!
Autumnleaves
On the back of extra weekend miles, pretty good!
Ness
Thanks x
Jaks
Well done 👏
Ness
Thanks x
Rosehip
well done :)
Ness
Thanks x
Nana Gill
I never really liked ‘intervals’ - better with company that’s for sure 👍 well done for doing it
Ness
Thanks x

Map
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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 10:54 131 87-139 1427 168 160-176 32/11
1.39 14:59 4:05 10:21 142 132-150 1471 173 164-178 8/10
1.64 17:12 2:13 9:10 144 139-147 1321 178 174-182 3/6
1.80 19:05 1:54 11:51 144 140-148 1706 170 164-174 4/3
2.04 21:22 2:17 9:11 144 137-152 1322 178 172-184 3/6
2.22 23:21 1:59 11:13 141 136-150 1583 171 168-178 4/4
2.47 25:43 2:22 9:32 143 136-150 1363 176 174-180 8/6
2.64 27:42 1:59 11:36 140 132-151 1625 171 166-176 7/6
2.89 30:00 2:18 9:20 145 139-149 1353 177 174-180 8/8
3.07 31:59 1:59 11:06 142 136-149 1575 172 168-178 2/3
3.30 34:15 2:16 9:37 146 138-150 1403 177 164-180 5/6
3.46 36:06 1:51 11:29 141 134-147 1619 170 164-176 2/3
3.71 38:29 2:22 9:46 142 134-148 1388 176 172-180 7/6
3.88 40:25 1:56 11:09 141 135-150 1571 172 170-174 3/3
4.12 42:43 2:19 9:24 145 140-149 1364 178 174-180 6/6
4.30 44:42 1:58 11:33 142 136-150 1640 172 168-176 5/4
4.54 47:02 2:21 9:38 142 134-149 1367 177 172-180 5/7
4.71 48:58 1:56 11:37 142 136-146 1650 171 166-176 5/5
4.95 51:16 2:17 9:25 145 135-153 1367 178 172-180 7/7
5.12 53:14 1:58 11:38 144 138-150 1676 171 168-176 5/4
5.37 55:37 2:23 9:39 146 140-152 1408 177 170-182 8/8
5.53 57:33 1:55 11:31 147 144-150 1692 171 164-176 6/2
6.46 1:07:30 9:57 +1 10:41 145 137-150 1549 172 166-182 13/21
6.46 1:07:30 0 +1 0 143 143-143 NAN 176 176-176 0/0

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
    27 3.4% 11:22

  • Cadence Distribution

    173 avge / 184 max Stride Length: 89cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:16 9:07 45.71% More
    800m 4:50 9:43 48.12% More
    1km 6:06 9:49 49.43% More
    Mile 10:00 10:00 50.76% More
    5k 31:37 10:11 55.56% More
    5 miles 51:21 10:16 55.37% More
    10k 1:04:26 10:22 54.94% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:59 8:59 56.51
    5km 30:34 9:50 57.48
    5M 51:06 10:13 55.65
    10km 1:04:37 10:24 54.79
    10M 1:48:02 10:48 54.18
    Half 2:24:36 11:02 53.65
    20M 3:48:23 11:25 52.32
    Mara 5:05:42 11:40 51.19

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