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Wed 23rd Oct 2024 at 4:19pm by Middler

Run > Intervals
  • Time
    35:07
  • Miles
    3.42
  • Min/mi
    10:16
  • Pacing
    53.2%
  • WAVA
    59.67
  • Stride(cm)
    91
  • Cals
    335
  • Cadence
    172
  • BPM
    141
  • %MHR
    82.7
  • B/mi
    1451
  • Asc(m)
    60
  • Surface
    Road

Notes & Comments

NRC 90s interval session. 90sec interval 3@5k, 3@10k,3@mile pace.
4:50,4:50,4:40, 5:28,5:16,5:10, 4:51,4:56,4:50 so not quite got the pacing right but did my best.
10:25 10:07 9:31 5:04

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.
0.06 42 42 11:10 102 80-127 1138 156 120-164 0/12
0.13 1:25 43 11:24 115 108-121 1312 162 160-164 1/6
0.19 2:05 40 10:38 122 120-124 1297 164 162-166 0/9
0.25 2:47 43 11:26 124 121-126 1417 165 164-166 0/4
0.31 3:30 42 11:15 124 122-127 1395 166 164-168 2/31
0.38 4:11 42 11:10 127 125-128 1418 169 168-170 1/4
0.44 4:58 46 12:18 128 126-129 1574 168 164-170 0/7
0.50 7:34 2:37 +2:05 41:48 115 106-126 4807 159 90-192 0/2
0.56 8:07 33 8:48 136 127-147 1197 199 192-202 0/6
0.63 8:36 29 7:45 152 150-153 1179 200 198-200 0/3
0.69 9:26 50 13:20 146 136-153 1946 172 120-200 0/2
0.75 10:08 41 11:04 135 134-136 1494 172 170-174 2/1
0.81 10:40 32 8:39 139 134-147 1202 191 170-202 5/2
0.88 11:09 29 7:37 150 149-151 1143 203 200-206 1/7
0.94 11:37 29 7:38 155 152-157 1182 203 200-204 6/1
1.00 12:31 54 14:17 147 138-157 2099 152 102-204 1/2
1.06 13:13 42 11:07 136 134-138 1512 171 164-174 3/4
1.13 13:42 30 7:53 143 138-148 1128 196 176-208 1/0
1.19 14:09 27 7:15 152 148-155 1102 205 204-206 1/2
1.25 14:37 28 7:24 161 157-162 1190 196 188-202 3/2
1.31 15:33 56 14:52 156 146-163 2319 149 106-204 2/6
1.38 16:27 54 +14 14:18 138 129-147 1973 172 166-186 6/2
1.44 17:02 35 9:23 142 138-145 1333 188 186-192 0/1
1.50 17:35 33 8:47 149 146-151 1309 187 186-188 2/0
1.56 18:29 54 14:25 151 141-157 2178 148 98-194 2/2
1.63 19:11 43 11:20 135 130-139 1531 169 164-172 0/1
1.69 19:43 32 8:31 142 136-148 1208 187 174-194 3/3
1.75 20:15 31 8:22 153 150-154 1281 195 192-198 1/2
1.81 20:47 32 8:35 157 156-158 1348 194 192-196 2/3
1.88 21:39 52 13:55 146 141-155 2033 138 112-174 0/3
1.94 22:22 43 11:21 141 140-142 1602 173 162-176 3/1
2.00 22:52 30 8:04 148 144-152 1195 191 186-192 4/3
2.06 23:24 32 8:28 156 154-157 1322 191 188-194 2/2
2.13 24:05 42 11:04 157 152-159 1738 158 102-188 4/1
2.19 24:54 49 13:06 143 141-149 1874 155 112-176 0/2
2.25 25:32 38 10:07 142 139-147 1435 181 170-194 2/2
2.31 26:02 30 7:55 154 150-159 1218 202 200-204 1/2
2.38 26:32 30 7:54 162 160-164 1281 200 188-204 1/2
2.44 27:43 1:12 +32 19:05 156 141-166 2976 169 120-208 2/2
2.50 28:25 42 11:16 142 140-143 1600 175 170-182 5/2
2.56 28:53 28 7:21 151 144-156 1110 202 200-204 0/4
2.63 29:22 29 7:50 160 159-163 1253 204 202-206 2/1
2.69 29:57 35 9:19 164 163-165 1528 186 120-204 0/5
2.75 30:50 53 14:13 149 140-162 2117 135 108-174 3/1
2.81 31:28 37 9:53 145 143-148 1433 182 172-198 2/1
2.88 31:56 28 7:30 155 151-158 1163 204 204-204 1/0
2.94 32:24 28 7:33 164 161-167 1239 203 188-208 3/5
3.00 32:56 32 8:29 168 167-169 1426 206 204-212 3/1
3.06 35:06 2:10 +54 34:37 143 116-168 4951 123 84-204 4/0
3.13 35:48 42 11:14 132 127-137 1484 176 174-176 3/1
3.19 36:26 38 10:10 142 139-144 1443 176 176-176 2/2
3.25 37:04 38 10:12 146 145-146 1489 176 176-176 1/1
3.31 37:44 40 10:40 149 147-150 1590 176 176-178 3/0
3.38 38:23 38 10:15 151 150-151 1548 176 176-178 4/3
3.42 38:52 29 9:59 152 151-153 1517 177 176-178 2/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 169 max Delete HR Trace

  • Cadence Distribution

    172 avge / 212 max Stride Length: 91cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 83.6 183 3.2 32:30 10:06
    Walk 16.2 112 0.2 6:18 30:46
    Still 0.2 - - 4 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:59 7:59 54.53% More
    800m 4:23 8:50 57.59% More
    1km 5:58 9:37 54.64% More
    Mile 9:52 9:52 55.03% More
    5k 35:20 11:22 53.66% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:04 9:04 59.84
    5km 31:36 10:10 59.99
    5M 53:21 10:40 58.21
    10km 1:07:46 10:54 57.48
    10M 1:54:26 11:27 56.33
    Half 2:34:04 11:46 54.78
    20M 4:05:29 12:16 54.41
    Mara 5:30:28 12:37 53.73
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