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Wed 23rd Oct 2024 at 2:35pm by Abi G

Run > Intervals
  • Time
    1:12:01
  • Miles
    8.49
  • Min/mi
    8:29
  • Pacing
    62.8%
  • WAVA
    62.88
  • Stride(cm)
    110
  • Cals
    899
  • Watts
    318
  • Cadence
    173
  • BPM
    143
  • %MHR
    77.3
  • B/mi
    1213
  • Asc(m)
    101
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Runna Interval Workout - 400’s and 200’s

2 mile warm up
12 x 400, 60s walk recovery

10 x 200, 50s walk recovery

Warm down

First proper session since being ill. Not great but better than I anticipated.

1) 1mi - 8:36(8:36/mi) 122/143bpm [1049b/mi] 98cal 339/488W
2) 1mi - 8:19(8:19/mi) 131/149bpm [1090b/mi] 99cal 341/444W
3) 0.11mi - 1:30(13:19/mi) 127/146bpm [1692b/mi] 14cal 200/335W
4) 0.25mi - 1:40(6:39/mi) 136/152bpm [905b/mi] 22cal 331/403W
5) 0.08mi - 1:00(12:55/mi) 142/156bpm [1835b/mi] 10cal 154/414W
6) 0.25mi - 1:40(6:40/mi) 114/153bpm [759b/mi] 19cal 356/461W
7) 0.08mi - 1:00(12:12/mi) 123/133bpm [1501b/mi] 8cal 180/346W
8) 0.25mi - 1:41(6:44/mi) 139/164bpm [936b/mi] 23cal 422/501W
9) 0.08mi - 1:00(13:12/mi) 150/164bpm [1981b/mi] 12cal 133/412W
10) 0.25mi - 1:39(6:38/mi) 145/161bpm [961b/mi] 22cal 347/421W
11) 0.08mi - 1:00(12:57/mi) 146/163bpm [1891b/mi] 12cal 191/421W
12) 0.25mi - 1:42(6:47/mi) 152/166bpm [1032b/mi] 24cal 404/527W
13) 0.07mi - 1:00(13:48/mi) 152/165bpm [2099b/mi] 12cal 204/328W
14) 0.25mi - 1:39(6:36/mi) 149/165bpm [982b/mi] 23cal 383/430W
15) 0.07mi - 1:00(13:34/mi) 158/167bpm [2144b/mi] 13cal 221/429W
16) 0.25mi - 1:40(6:40/mi) 155/164bpm [1033b/mi] 23cal 351/450W
17) 0.07mi - 1:00(13:44/mi) 154/165bpm [2114b/mi] 12cal 205/386W
18) 0.25mi - 1:40(6:41/mi) 155/168bpm [1036b/mi] 24cal 412/520W
19) 0.07mi - 1:00(14:30/mi) 156/168bpm [2261b/mi] 12cal 183/395W
20) 0.25mi - 1:38(6:32/mi) 150/166bpm [981b/mi] 22cal 353/406W
21) 0.07mi - 1:00(14:32/mi) 155/167bpm [2253b/mi] 12cal 222/395W
22) 0.25mi - 1:38(6:31/mi) 149/163bpm [971b/mi] 23cal 357/424W
23) 0.07mi - 1:00(15:17/mi) 154/164bpm [2353b/mi] 11cal 185/403W
24) 0.25mi - 1:45(7:01/mi) 154/170bpm [1080b/mi] 26cal 405/479W
25) 0.07mi - 1:00(14:42/mi) 162/171bpm [2382b/mi] 13cal 231/449W
26) 0.25mi - 1:41(6:46/mi) 157/165bpm [1062b/mi] 23cal 342/459W
27) 0.08mi - 1:00(12:01/mi) 153/165bpm [1838b/mi] 12cal 209/443W
28) 0.12mi - 45(6:16/mi) 147/157bpm [921b/mi] 12cal 395/482W
29) 0.06mi - 50(13:43/mi) 152/158bpm [2085b/mi] 9cal 156/462W
30) 0.12mi - 44(6:07/mi) 144/151bpm [880b/mi] 11cal 385/448W
31) 0.06mi - 50(14:47/mi) 155/162bpm [2291b/mi] 9cal 181/392W
32) 0.12mi - 46(6:21/mi) 145/160bpm [921b/mi] 11cal 419/483W
33) 0.06mi - 50(14:02/mi) 159/165bpm [2231b/mi] 10cal 209/444W
34) 0.12mi - 44(6:07/mi) 150/159bpm [918b/mi] 9cal 379/426W
35) 0.06mi - 50(14:44/mi) 155/161bpm [2285b/mi] 10cal 123/392W
36) 0.12mi - 45(6:11/mi) 142/159bpm [879b/mi] 11cal 432/483W
37) 0.06mi - 50(15:03/mi) 158/165bpm [2378b/mi] 9cal 203/452W
38) 0.12mi - 45(6:11/mi) 148/157bpm [916b/mi] 10cal 371/446W
39) 0.06mi - 50(14:17/mi) 154/159bpm [2199b/mi] 9cal 137/388W
40) 0.12mi - 46(6:21/mi) 148/161bpm [940b/mi] 11cal 415/485W
41) 0.05mi - 50(15:12/mi) 158/165bpm [2401b/mi] 10cal 202/449W
42) 0.12mi - 44(6:09/mi) 147/157bpm [904b/mi] 10cal 358/428W
43) 0.06mi - 50(13:55/mi) 155/162bpm [2158b/mi] 9cal 184/399W
44) 0.12mi - 46(6:23/mi) 149/162bpm [952b/mi] 11cal 414/483W
45) 0.06mi - 50(14:06/mi) 159/165bpm [2243b/mi] 10cal 208/443W
46) 0.12mi - 43(5:57/mi) 151/155bpm [899b/mi] 9cal 391/456W
47) 0.06mi - 50(14:30/mi) 156/163bpm [2261b/mi] 10cal 174/414W
48) 0.6mi - 4:54(8:10/mi) 144/152bpm [1175b/mi] 64cal 301/416W
49) 0.11mi - 51(7:50/mi) 149/150bpm [1167b/mi] 11cal 293/315W
8:36 8:19 1:30 1:40 1:00 1:40 1:00 1:41 1:00 1:39 1:00 1:42 1:00 1:39 1:00 1:40 1:00 1:40 1:00 1:38 1:00 1:38 1:00 1:45 1:00 1:41 1:00 45 50 44 50 46 50 44 50 45 50 45 50 46 50 44 50 46 50 43 50 4:54 51

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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.
0.13 1:03 1:03 8:23 84 51-95 704 179 158-186 357 315-406 6/1
0.25 2:09 1:06 8:49 120 96-132 1058 176 174-180 317 277-408 4/1
0.38 3:14 1:05 8:40 130 129-131 1126 175 172-180 313 288-381 1/2
0.50 4:18 1:04 8:32 124 121-129 1057 177 174-182 299 248-342 2/4
0.63 5:44 1:26 +18 11:25 125 119-133 1428 178 174-188 371 315-426 8/0
0.75 6:48 1:04 8:34 124 117-131 1063 180 176-186 375 300-488 6/1
0.88 7:50 1:02 8:14 134 131-137 1104 179 176-184 345 314-360 2/1
1.00 8:54 1:04 8:36 139 136-143 1195 178 174-182 392 340-426 6/0
1.13 9:57 1:03 8:25 134 129-143 1127 178 172-184 300 279-337 0/7
1.25 10:59 1:02 8:13 127 125-131 1043 179 174-184 323 297-362 1/5
1.38 13:12 2:13 +1:12 17:44 131 81-137 2323 182 178-186 358 339-374 2/1
1.50 14:12 1:00 7:58 99 80-118 789 184 180-192 318 274-388 0/6
1.63 15:13 1:01 8:10 123 117-133 1005 183 178-186 334 290-427 3/3
1.75 16:18 1:06 8:44 139 133-144 1214 182 178-186 383 322-444 5/0
1.88 17:22 1:04 8:29 147 144-148 1248 184 180-186 385 353-421 5/1
2.00 18:25 1:03 8:26 147 146-149 1239 183 176-186 347 319-381 4/1
2.13 19:59 1:34 12:31 126 105-146 1577 145 122-186 215 139-335 3/1
2.25 20:49 50 6:36 129 116-138 852 185 182-188 315 294-350 0/4
2.38 21:44 55 7:21 148 138-155 1087 188 182-192 358 316-414 2/5
2.50 22:59 1:15 10:01 134 122-156 1342 161 126-192 254 144-385 1/1
2.63 25:21 2:22 +1:33 18:58 112 84-153 2124 189 184-192 407 366-461 4/2
2.75 26:37 1:16 10:07 120 104-133 1214 158 122-188 238 110-385 1/6
2.88 27:28 52 6:52 122 112-136 838 188 172-192 357 258-424 2/2
3.00 28:20 52 6:54 147 137-163 1014 192 188-194 460 425-501 5/1
3.13 29:39 1:19 10:31 149 128-164 1567 157 124-192 269 158-457 3/2
3.25 30:28 49 6:35 141 129-148 928 187 182-190 327 297-353 0/6
3.38 31:37 1:08 +6 9:06 156 148-163 1419 185 128-194 363 164-421 3/2
3.50 32:43 1:06 8:50 136 127-148 1202 170 132-196 312 63-527 5/1
3.63 33:35 52 6:53 157 148-164 1080 189 184-194 403 358-491 1/3
3.75 34:56 1:21 10:49 155 137-166 1677 152 120-188 253 59-363 2/2
3.88 35:44 49 6:29 141 135-149 915 187 180-192 374 247-418 1/4
4.00 36:35 51 6:47 158 150-165 1072 189 186-194 409 388-430 3/1
4.13 37:56 1:20 10:42 153 140-167 1636 156 120-196 270 166-450 5/2
4.25 38:46 50 6:40 156 150-161 1040 188 184-192 356 322-376 0/6
4.38 40:01 1:16 10:07 160 143-165 1618 160 122-190 254 162-386 2/1
4.50 40:55 54 7:10 141 133-156 1010 181 134-198 343 168-457 4/1
4.63 41:47 52 6:54 166 157-168 1145 189 184-194 439 375-520 2/2
4.75 43:09 1:22 10:55 152 131-168 1659 154 124-194 237 65-399 1/4
4.88 43:58 49 6:32 146 136-156 954 188 184-192 352 314-387 1/3
5.00 45:05 1:07 8:59 163 156-167 1463 170 130-192 321 174-406 2/2
5.13 46:07 1:02 8:16 142 136-156 1174 163 124-190 290 63-424 0/9
5.25 46:57 50 6:38 152 144-159 1009 186 180-192 343 302-396 3/2
5.38 48:21 1:24 11:12 152 134-164 1703 153 124-192 233 126-403 2/1
5.50 49:11 50 6:43 149 135-162 1001 191 188-192 395 370-417 8/0
5.63 50:21 1:09 9:15 167 162-171 1546 174 126-192 401 222-479 5/1
5.75 51:29 1:09 9:10 152 144-164 1394 163 124-196 273 152-411 3/1
5.88 52:30 1:01 +9 8:08 160 155-163 1301 191 186-196 400 293-459 6/4
6.00 54:23 1:52 +37 14:59 155 135-165 2322 150 118-192 252 132-443 6/3
6.13 55:12 49 6:33 149 136-157 976 188 182-194 397 325-482 2/3
6.25 56:23 1:11 9:30 148 138-158 1406 154 118-198 256 139-462 1/3
6.38 57:39 1:15 10:03 151 138-162 1518 160 126-250 251 135-439 3/3
6.50 58:36 57 7:39 152 139-165 1163 186 128-198 410 186-483 2/0
6.63 59:40 1:04 8:35 151 144-164 1295 164 124-196 285 133-426 1/2
6.75 1:00:55 1:14 9:56 152 138-161 1509 157 86-196 252 81-465 2/1
6.87 1:02:06 1:11 9:28 153 138-165 1448 168 124-200 321 123-483 3/1
7.00 1:02:58 52 7:00 148 144-156 1035 180 128-200 334 138-446 0/2
7.12 1:04:13 1:15 9:58 150 139-159 1495 156 126-198 264 125-485 2/1
7.25 1:05:30 1:17 10:17 156 138-165 1603 155 118-198 270 48-461 2/1
7.37 1:06:21 51 6:48 150 139-161 1019 192 128-198 375 187-428 1/2
7.50 1:07:31 1:10 9:23 150 140-162 1408 159 128-200 275 50-483 2/1
7.62 1:08:46 1:14 9:55 157 146-165 1558 162 128-200 279 55-471 2/1
7.75 1:09:46 1:00 7:59 156 148-163 1246 177 128-198 316 119-433 1/3
7.87 1:10:56 1:11 9:26 141 136-157 1329 164 124-186 231 136-303 1/4
8.00 1:11:55 59 7:51 137 137-138 1076 178 176-182 287 260-312 0/9
8.12 1:12:56 1:01 8:09 142 137-146 1157 181 178-184 324 302-343 2/3
8.25 1:14:01 1:05 8:38 151 145-152 1303 183 176-188 329 265-416 5/2
8.37 1:15:03 1:02 8:14 150 148-152 1234 180 172-186 301 273-311 1/4
8.48 1:15:55 52 7:58 149 148-150 1186 180 172-184 293 260-315 1/6

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    143 avge / 171 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    20 2.1% 9:08
    16 2.2% 8:34
    16 2.0% 9:10

  • Cadence Distribution

    173 avge / 250 max Stride Length: 110cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 74.0 185 7.4 55:19 7:54
    Walk 21.8 129 1.1 17:18 16:19
    Pause 4.2 - - 3:18 -

  • Power Distribution

    318W (527 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:37 6:32 57.92% More
    800m 3:46 7:34 54.90% More
    1km 4:46 7:40 56.39% More
    Mile 8:10 8:10 55.99% More
    5k 25:44 8:17 62.04% More
    5 miles 43:05 8:37 60.50% More
    10k 54:44 8:48 59.61% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:28 7:28 61.22
    5km 24:49 7:59 64.36
    5M 41:05 8:13 63.43
    10km 51:44 8:20 63.06
    10M 1:25:40 8:34 62.66
    Half 1:54:03 8:42 61.43
    20M 2:58:36 8:56 61.63
    Mara 3:57:47 9:05 61.24
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