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Fri 6th Dec 2024 at 11:28am by ptr_runner

Run > Intervals
  • showers
  • v windy
  • cold
  • Time
    48:18
  • Miles
    6.28
  • Min/mi
    7:41
  • Pacing
    81%
  • WAVA
    55.60
  • Stride(cm)
    121
  • Cals
    584
  • Cadence
    173
  • BPM
    158
  • %MHR
    82.3
  • B/mi
    1215
  • Asc(m)
    50
  • Surface
    Road

Notes & Comments

Day 1150. 4 ish x 1km @ 4:00/km. Blowing a gale, not conducive to intervals. Struggled with the first rep being into the wind, and then on slippery grass and mud. Second rep good. Third rep had a stitch and into the wind again. Fourth rep good but still affected by the wind. Fifth rep just felt drained so canned it.

On a day with better weather, and on a more suitable route, I've definitely got that effort in me, if not 6 x 1km.

1) 2.5km - 12:36(5:02/km) 137/146bpm [690b/km] 131cal 11.91/13.67kmph
2) 1km - 4:08(4:08/km) 167/176bpm [691b/km] 59cal 14.5/17.1kmph
3) 0.2km - 1:19(6:33/km) 154/175bpm [1008b/km] 15cal 9.17/15.18kmph
4) 1km - 3:55(3:55/km) 172/179bpm [675b/km] 57cal 15.29/16.16kmph
5) 0.2km - 1:13(6:07/km) 159/177bpm [973b/km] 15cal 9.81/15.65kmph
6) 1km - 4:04(4:04/km) 175/182bpm [711b/km] 60cal 14.76/16.69kmph
7) 0.2km - 1:23(6:56/km) 160/182bpm [1109b/km] 17cal 8.65/14.75kmph
8) 1km - 4:06(4:06/km) 177/183bpm [725b/km] 61cal 14.65/15.58kmph
9) 0.2km - 1:22(6:50/km) 160/182bpm [1094b/km] 16cal 8.78/13.87kmph
10) 1km - 4:57(4:57/km) 161/175bpm [797b/km] 59cal 12.13/15.75kmph
11) 0.2km - 1:04(5:19/km) 156/157bpm [830b/km] 11cal 11.28/11.59kmph
12) 1.5km - 7:37(5:04/km) 156/159bpm [791b/km] 78cal 11.83/12.93kmph
13) 0.11km - 34(5:03/km) 155/157bpm [783b/km] 5cal 11.88/12.26kmph
12:36 4:08 1:19 3:55 1:13 4:04 1:23 4:06 1:22 4:57 1:04 7:37 34
tipsku
Impressive intervals, you worked hard against the wind. I was out there today, too and found it harder than usual. I needed about 5% extra power to overcome wind resistance, peaking at 21%. It probably costs you 10-15 seconds per km.

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 13:08 13:08 +2 8:27 136 97-146 1150 175 0-208 59/58
2.17 17:16 4:08 6:40 167 146-175 1112 180 176-212 24/26
2.30 18:34 1:18 10:36 157 141-175 1663 161 120-180 7/6
2.92 22:29 3:55 6:19 171 143-179 1080 180 170-196 21/22
3.04 23:42 1:12 9:54 160 149-177 1584 168 162-180 9/5
3.66 27:45 4:03 6:32 174 149-182 1138 178 174-186 33/29
3.78 29:08 1:23 11:11 161 145-182 1801 151 118-178 3/4
4.40 33:13 4:05 6:35 176 148-182 1160 179 176-186 19/17
4.53 34:34 1:21 11:02 161 148-182 1775 152 110-180 6/8
5.15 39:30 4:56 7:58 161 148-175 1282 168 102-188 22/22
5.27 40:33 1:03 8:34 156 154-157 1337 170 170-172 4/4
6.20 48:09 7:36 8:09 156 153-158 1273 170 168-174 15/22
6.27 48:44 35 +1 8:23 156 155-157 1309 169 168-172 4/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    158 avge / 182 max Delete HR Trace

  • Cadence Distribution

    173 avge / 212 max Stride Length: 121cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.2 175 6.2 46:59 7:39
    Walk 2.8 120 0.1 1:24 16:19
    Pause 0.9 - - 28 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:33 6:14 47.47% More
    800m 3:08 6:18 53.76% More
    1km 3:55 6:19 56.78% More
    Mile 6:46 6:46 57.54% More
    5k 22:06 7:07 58.67% More
    5 miles 37:45 7:33 56.23% More
    10k 48:12 7:46 55.08% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:54 6:54 56.38
    5km 22:56 7:23 56.55
    5M 37:57 7:35 55.94
    10km 47:46 7:41 55.59
    10M 1:19:02 7:54 54.98
    Half 1:45:11 8:02 54.42
    20M 2:44:37 8:14 54.60
    Mara 3:39:06 8:22 54.99

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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