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Thu 17th Oct 2024 at 5:42am by TBR (TheBeardRunner)

Run > Intervals

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Time
48:03
Miles
4.67
Min/mi
10:17
Pacing
89.4%
WAVA
49.93
Stride(cm)
88
Cals
417
Cadence
178
BPM
155
%MHR
80.7
B/mi
1594
Asc(m)
203
Hillscore
9
Surface
Road

Notes & Comments

2 miles WU, 4X400m, 400m recs, WD.

With 3 days to go took the intervals gently

Feeling good 😊

1) 1mi - 10:45(10:45/mi) 160/178bpm [1720b/mi] 104cal 5.58/9.87mph
2) 1mi - 10:14(10:14/mi) 148/161bpm [1515b/mi] 87cal 5.86/6.18mph
3) 0mi - 2(14:37/mi) 146/146bpm [2133b/mi] 4.11/5.63mph
4) 0.25mi - 2:02(8:09/mi) 159/171bpm [1295b/mi] 19cal 7.36/7.49mph
5) 0.25mi - 2:55(11:42/mi) 147/163bpm [1720b/mi] 23cal 5.13/7.22mph
6) 0.25mi - 2:10(8:40/mi) 160/168bpm [1388b/mi] 20cal 6.92/6.89mph
7) 0.25mi - 2:47(11:07/mi) 163/175bpm [1812b/mi] 27cal 5.4/6.91mph
8) 0.25mi - 2:05(8:18/mi) 166/169bpm [1378b/mi] 20cal 7.23/7.1mph
9) 0.25mi - 2:48(11:14/mi) 151/170bpm [1695b/mi] 21cal 5.34/7.12mph
10) 0.25mi - 2:00(8:00/mi) 161/175bpm [1287b/mi] 18cal 7.51/7.49mph
11) 0.25mi - 2:47(11:10/mi) 161/175bpm [1797b/mi] 26cal 5.38/7.53mph
12) 0.67mi - 7:27(11:05/mi) 149/164bpm [1651b/mi] 52cal 5.41/5.91mph

10:45 10:14 2 2:02 2:55 2:10 2:47 2:05 2:48 2:00 2:47 7:27

Ness
Nice intervals session 👏

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	10:45	10:45	10:45	158 130-178	1697	170 0-182	76/39
2.00	20:58	10:14	10:14	148 141-161	1515	177 174-184	46/60
2.00	20:59	1	10:39	146 146-146	1554	178 178-178	0/0
2.25	23:01	2:02	8:10	159 145-169	1298	188 178-194	10/7
2.50	25:57	2:56	11:42	147 138-163	1721	170 162-188	16/19
2.75	28:07	2:10	8:40	159 144-168	1377	188 178-192	18/7
3.00	30:53	2:46	11:08	164 157-175	1825	176 170-188	14/17
3.25	32:57	2:04	8:17	166 162-169	1376	186 176-190	13/8
3.50	35:45	2:48	11:14	150 135-170	1685	174 168-194	11/27
3.73	37:37	1:52	7:54	161 142-175	1273	191 184-194	12/11
3.97	40:19	2:42	11:16	161 154-172	1814	173 164-184	19/15
4.64	47:45	7:26 +1	11:05	149 133-164	1652	175 172-178	40/48

Further Analysis

Pace Distribution
Edit colour bands
Heart Rate Distribution
155 avge / 178 max Delete HR Trace
- BPM
- %WHR
- %MHR
- Bands

Biggest Climbs

See your biggest in the last 365 days

Climb	Gradient	Min/mi
32	14.0%	11:12
18	10.5%	10:28
11	7.4%	11:08
11	7.8%	8:35
11	7.1%	11:06
11	5.6%	10:50

Cadence Distribution
178 avge / 194 max Stride Length: 88cm

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:59	7:59	44.09%	More
800m	4:36	9:15	45.37%	More
1km	5:47	9:19	47.02%	More
Mile	9:38	9:38	47.96%	More
5k	30:44	9:54	51.19%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:36	8:36	53.70
5km	30:29	9:49	51.62
5M	51:51	10:22	49.58
10km	1:06:05	10:38	48.65
10M	1:52:24	11:14	47.36
Half	2:31:55	11:36	46.06
20M	4:03:37	12:11	45.51
Mara	5:29:18	12:34	44.90

Fetch Miles

10:37

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