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Fri 8th Nov 2024 at 11:34am by ptr_runner

Run > Intervals
  • v cold
  • Time
    1:00:48
  • Miles
    7.24
  • Min/mi
    8:24
  • Pacing
    56.8%
  • WAVA
    51.40
  • Stride(cm)
    112
  • Cals
    625
  • Cadence
    171
  • BPM
    148
  • %MHR
    77
  • B/mi
    1241
  • Asc(m)
    62
  • Surface
    Mixed

Notes & Comments

Day 1122. Freezing cold intervals. Forgot my HR strap (and my gloves) which was silly because accurate HR data would have been good to check. Reps felt pretty good wih the pace getting faster as the distance got shorter.

1.6k then 1.2k @ 4:05/km
1.0km then 0.8km @ 4:00/km All with 2min standing recovery.

2 x 300m @ 3:50/km
3 x 200m @ 3:45/km. All with 2min slow jog recovery.

I did shorten the planned cool-down as my hands were becoming painfully cold and I didn't feel like I was actually cooling down, so I stopped the watch and walked back to the office.

1) 2.5km - 12:16(4:54/km) 138/149bpm [677b/km] 128cal 12.23/13.87kmph
2) 1.6km - 6:30(4:04/km) 152/161bpm [617b/km] 78cal 14.78/16.09kmph
3) 0.12km - 2:00(16:05/km) 137/152bpm [2205b/km] 15cal 3.73/13.67kmph
4) 1.2km - 4:54(4:05/km) 151/157bpm [616b/km] 55cal 14.71/18.31kmph
5) 0.11km - 2:00(17:41/km) 137/152bpm [2422b/km] 14cal 3.39/14.88kmph
6) 1km - 4:00(4:00/km) 147/157bpm [589b/km] 40cal 14.98/16.23kmph
7) 0.13km - 2:00(15:01/km) 135/152bpm [2027b/km] 12cal 4/14.21kmph
8) 0.8km - 3:12(4:00/km) 147/153bpm [588b/km] 31cal 15/15.89kmph
9) 0.09km - 2:00(21:32/km) 129/148bpm [2777b/km] 10cal 2.79/14.88kmph
10) 0.3km - 1:08(3:45/km) 144/158bpm [540b/km] 9cal 15.99/16.89kmph
11) 0.33km - 2:00(6:08/km) 156/159bpm [956b/km] 23cal 9.8/16.43kmph
12) 0.3km - 1:10(3:53/km) 152/158bpm [590b/km] 12cal 15.45/16.69kmph
13) 0.33km - 2:00(6:06/km) 155/158bpm [946b/km] 22cal 9.83/15.65kmph
14) 0.2km - 46(3:49/km) 158/159bpm [604b/km] 9cal 15.7/16.36kmph
15) 0.32km - 2:00(6:10/km) 156/167bpm [961b/km] 22cal 9.74/16.23kmph
16) 0.2km - 45(3:43/km) 164/167bpm [610b/km] 9cal 16.14/16.59kmph
17) 0.31km - 2:00(6:25/km) 160/167bpm [1027b/km] 23cal 9.35/16.59kmph
18) 0.2km - 45(3:44/km) 156/163bpm [583b/km] 8cal 16.06/17.43kmph
19) 0.3km - 2:00(6:41/km) 151/160bpm [1009b/km] 19cal 8.98/16.19kmph
20) 1.31km - 7:24(5:40/km) 159/169bpm [901b/km] 86cal 10.59/11.49kmph
12:16 6:30 2:00 4:54 2:00 4:00 2:00 3:12 2:00 1:08 2:00 1:10 2:00 46 2:00 45 2:00 45 2:00 7:24
Jaks
Well done. I don’t like having cold hands.
Velociraptor
Well done 😀
riggys99
Good session hope the hands soon warmed up when you got in

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.
1.55 12:16 12:16 7:54 138 71-149 1089 176 124-194 68/51
2.55 18:45 6:29 6:32 152 139-161 993 177 174-184 32/32
2.62 20:44 1:59 26:10 137 122-152 3585 55 0-236 7/8
3.37 25:37 4:53 6:34 151 127-157 990 175 0-194 26/23
3.44 27:37 2:00 28:32 137 120-152 3909 51 0-186 4/10
4.06 31:38 4:00 6:27 147 119-157 948 181 176-192 20/15
4.14 33:37 1:59 24:25 136 120-153 3320 89 0-178 1/6
4.64 36:49 3:12 6:27 147 119-153 948 180 0-194 16/12
4.69 38:48 1:59 35:31 129 115-148 4581 41 0-200 1/7
4.88 39:55 1:07 6:01 144 115-158 866 170 0-200 7/2
5.08 41:55 2:00 9:53 156 153-159 1541 171 166-186 6/5
5.27 43:05 1:10 6:15 152 146-158 950 180 170-188 6/6
5.47 45:05 2:00 9:50 155 151-158 1525 170 162-178 5/6
5.59 45:50 45 6:08 158 154-159 968 183 172-186 2/4
5.79 47:50 2:00 9:58 156 147-167 1554 164 0-184 7/6
5.92 48:34 44 5:58 164 162-167 980 183 170-188 5/4
6.11 50:33 1:59 10:22 160 155-167 1658 170 160-184 5/7
6.23 51:17 44 6:00 156 153-163 936 183 168-188 3/2
6.41 53:16 1:59 10:49 151 136-160 1634 154 0-182 4/7
7.22 1:00:40 7:24 +1 9:08 159 151-169 1453 170 156-174 19/21

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    148 avge / 169 max Delete HR Trace

  • Cadence Distribution

    171 avge / 236 max Stride Length: 112cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 90.7 175 7.1 55:10 7:47
    Walk 6.5 99 0.2 3:56 25:01
    Still 2.8 - - 1:43 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:30 6:04 48.85% More
    800m 3:08 6:18 53.84% More
    1km 3:58 6:22 55.81% More
    Mile 6:32 6:32 58.57% More
    5k 23:35 7:35 55.09% More
    5 miles 40:59 8:12 51.76% More
    10k 51:06 8:13 51.96% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:29 7:29 51.17
    5km 24:50 8:00 52.30
    5M 41:05 8:13 51.63
    10km 51:43 8:19 51.35
    10M 1:25:35 8:34 51.32
    Half 1:53:54 8:42 50.66
    20M 2:58:16 8:55 51.29
    Mara 3:57:15 9:03 51.39
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