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Wed 27th Nov 2024 at 9:19am by hillstrider

Run > Intervals
  • Time
    12:59
  • Miles
    1.10
  • Min/mi
    11:48
  • Pacing
    63.8%
  • WAVA
    49.84
  • Stride(cm)
    78
  • Cals
    102
  • Cadence
    175
  • BPM
    136
  • %MHR
    80.7
  • B/mi
    1601
  • Asc(m)
    6
  • Surface
    Road

Notes & Comments

4 x 400 metres 60 seconds recoveries

1) 0.25mi - 2:19(9:17/mi) 133/147bpm [1235b/mi] 18cal 6.46/8.22mph
2) 0.04mi - 1:00(27:37/mi) 142/153bpm [3921b/mi] 8cal 2.17/6.49mph
3) 0.25mi - 2:25(9:42/mi) 139/150bpm [1348b/mi] 20cal 6.19/7.83mph
4) 0.04mi - 1:00(26:54/mi) 132/141bpm [3551b/mi] 7cal 2.23/6.12mph
5) 0.25mi - 2:23(9:36/mi) 138/149bpm [1324b/mi] 19cal 6.25/7.74mph
6) 0.01mi - 1:00(1:34:33/mi) 129/139bpm [12198b/mi] 7cal 0.64/6.2mph
7) 0.25mi - 2:15(9:05/mi) 140/151bpm [1272b/mi] 18cal 6.6/8.64mph
8) 0.02mi - 37(30:04/mi) 138/144bpm [4149b/mi] 5cal 2/6.7mph
2:19 1:00 2:25 1:00 2:23 1:00 2:15 37
Lesley C
Well done, great reps session HS.
hillstrider
Thanks Lesley, it was round the marina and very windy

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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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. Ascent mtrs Asc.
0.25 2:19 2:19 9:21 130 100-147 1215 165 0-210 8/0
0.28 3:19 1:00 28:25 144 130-153 4092 70 0-184 3/1
0.53 5:43 2:24 9:39 137 125-150 1323 157 0-186 7/5
0.57 6:41 58 27:31 132 125-140 3633 62 0-182 1/0
0.82 9:03 2:22 9:32 137 121-149 1307 165 0-192 10/7
0.82 10:03 1:00 1:48:18 128 117-139 13862 22 0-190 0/0
1.07 12:14 2:11 8:50 138 112-151 1220 173 0-192 1/0
1.09 12:51 37 +1 31:05 139 130-145 4322 8 0-94 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    136 avge / 153 max Delete HR Trace

  • Cadence Distribution

    175 avge / 210 max Stride Length: 78cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 87.7 183 1 11:24 10:52
    Walk 9.0 94 0 1:10 23:56
    Still 3.3 - - 26 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:12 8:50 51.97% More
    800m 5:18 10:40 49.51% More
    1km 7:07 11:28 48.00% More
    Mile 11:36 11:36 50.08% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:37 11:37 50.01
    5km 43:40 14:03 45.43
    5M 1:16:08 15:14 42.30
    10km 1:38:08 15:48 40.93
    10M 2:51:06 17:07 39.09
    Half 3:54:33 17:54 37.58
    20M 6:24:30 19:14 36.36
    Mara 8:47:06 20:07 35.34

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