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Tue 5th Nov 2024 at 4:10pm by westmoors

Run > Intervals
  • Time
    36:30
  • Miles
    3.95
  • Min/mi
    9:14
  • Pacing
    89.3%
  • WAVA
    61.16
  • Stride(cm)
    100
  • Cadence
    174
  • BPM
    141
  • %MHR
    83.7
  • B/mi
    1300
  • Surface
    Mixed

Notes & Comments

Trimmed from another training entry

5 x 800 m with 3 min recoveries. Target pace 8:25. Due to the failing light I couldn't bring myself to look at the watch to see how I was doing.

2) 0.5mi - 4:18(8:40/mi) 140/144bpm [1213b/mi] 48cal 6.92/7.2mph
3) 0.31mi - 3:00(9:41/mi) 137/145bpm [1326b/mi] 32cal 6.2/6.8mph
4) 0.5mi - 4:14(8:31/mi) 142/145bpm [1210b/mi] 48cal 7.04/7.58mph
5) 0.29mi - 3:00(10:19/mi) 139/145bpm [1433b/mi] 33cal 5.82/6.7mph
6) 0.5mi - 4:19(8:42/mi) 144/147bpm [1252b/mi] 50cal 6.9/7.35mph
7) 0.28mi - 3:00(10:46/mi) 137/146bpm [1476b/mi] 32cal 5.57/6.14mph
8) 0.5mi - 4:13(8:29/mi) 144/148bpm [1221b/mi] 48cal 7.08/7.2mph
9) 0.31mi - 3:00(9:47/mi) 139/148bpm [1361b/mi] 33cal 6.13/6.82mph
10) 0.5mi - 4:25(8:53/mi) 143/146bpm [1270b/mi] 50cal 6.76/7.28mph
11) 0.27mi - 3:00(10:56/mi) 136/144bpm [1487b/mi] 31cal 5.49/6.68mph

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.
0.00 0 0 8:13 130 130-130 1068 175 172-178 0/0
0.48 4:12 4:12 8:41 141 130-145 1225 177 170-182 10/6
0.79 7:10 2:59 9:40 136 130-145 1314 169 166-172 2/7
1.28 11:22 4:12 8:30 142 131-145 1208 176 170-178 4/5
1.57 14:18 2:56 10:22 139 136-145 1441 169 168-174 3/1
2.06 18:32 4:14 8:40 144 136-147 1249 178 168-180 6/5
2.32 21:25 2:53 10:45 137 133-146 1473 168 168-170 2/1
2.82 25:35 4:10 8:27 144 133-148 1217 181 170-182 3/5
3.12 28:33 2:58 9:52 139 134-148 1371 169 168-178 0/3
3.62 32:58 4:25 8:53 143 134-146 1270 177 170-180 4/5
3.88 35:51 2:53 10:56 136 132-144 1487 162 0-172 1/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 148 max Delete HR Trace

  • Cadence Distribution

    174 avge / 182 max Stride Length: 100cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.7 174 3.9 36:21 9:14
    Walk 0.3 143 0 6 17:28

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 28 7:36 45.53% More
    200m 1:00 8:04 47.40% More
    400m 2:04 8:20 49.05% More
    800m 4:11 8:24 54.06% More
    1km 5:22 8:38 54.76% More
    Mile 8:54 8:54 56.10% More
    5k 28:25 9:09 61.35% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:12 8:12 60.85
    5km 28:07 9:03 62.01
    5M 47:09 9:26 60.43
    10km 59:43 9:37 59.78
    10M 1:40:09 10:01 58.82
    Half 2:14:18 10:15 57.34
    20M 3:32:42 10:38 57.09
    Mara 4:45:14 10:53 56.46

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