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Sat 14th Dec 2024 at 4:45pm by CtrlAlzShift

Run > Intervals
  • drizzle
  • cold
  • Time
    37:30
  • Miles
    4.20
  • Min/mi
    8:56
  • Pacing
    59.2%
  • WAVA
    67.03
  • Stride(cm)
    98
  • Cals
    490
  • Watts
    336
  • Cadence
    183
  • BPM
    117
  • %MHR
    75.8
  • B/mi
    1049
  • Asc(m)
    16
  • Surface
    Road

Notes & Comments

Another tough workout - off the pace

The same as Tuesday's session - 10 mins warmup and cooldown, 17 mins at threshold pace. But way off the target 7:50 mins/mile pace for that middle 2 mile section today, averaging only 8:26 - even with 2 short recovery stops. Just feeling a bit below par generally today ... there'll be better days.

1) 1mi - 9:48(9:48/mi) 107/118bpm [1049b/mi] 118cal 303/425W
2) 0.02mi - 12(9:34/mi) 112/113bpm [1072b/mi] 2cal 305/307W
3) 1mi - 8:33(8:33/mi) 123/130bpm [1051b/mi] 119cal 349/387W
4) 1mi - 8:20(8:20/mi) 123/134bpm [1025b/mi] 114cal 353/444W
5) 0.02mi - 7(7:13/mi) 134/135bpm [966b/mi] 2cal 376/378W
6) 1mi - 9:07(9:07/mi) 117/134bpm [1067b/mi] 116cal 333/576W
7) 0.11mi - 53(8:19/mi) 125/128bpm [1039b/mi] 12cal 342/370W
8) 0.06mi - 30(8:25/mi) 128/129bpm [1078b/mi] 7cal 362/408W
9:48 12 8:33 8:20 7 9:07 53 30

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
1.00 9:48 9:48 9:48 107 68-118 1048 171 118-176 303 106-425 8/19
1.02 9:59 12 9:35 112 112-113 1074 172 172-172 305 303-307 0/0
2.02 18:32 8:32 8:33 123 112-130 1051 193 172-198 349 300-387 9/11
3.02 28:41 10:10 +2 10:11 123 91-134 1252 193 0-204 354 0-444 8/8
3.03 28:48 7 7:13 134 134-135 967 204 202-204 375 373-378 0/0
4.03 39:27 10:39 +1 10:39 117 83-134 1246 174 0-204 333 0-576 15/11
4.14 40:20 53 8:18 125 124-128 1038 181 176-184 342 328-370 1/0
4.20 40:50 30 +1 8:31 128 128-129 1091 179 0-188 361 0-408 2/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    117 avge / 135 max Delete HR Trace

  • Cadence Distribution

    183 avge / 204 max Stride Length: 98cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 91.8 183 4.2 37:15 9:42
    Walk 0.4 104 0 11 11:50
    Still 0.2 - - 4 -
    Pause 7.6 - - 3:22 -

  • Power Distribution

    336W (576 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:00 8:02 53.18% More
    800m 4:07 8:18 59.53% More
    1km 5:14 8:26 60.97% More
    Mile 8:33 8:33 63.18% More
    5k 30:13 9:43 61.02% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:12 8:12 65.84
    5km 27:15 8:46 67.66
    5M 45:07 9:01 66.57
    10km 56:48 9:08 66.09
    10M 1:34:03 9:24 66.34
    Half 2:05:14 9:34 65.61
    20M 3:16:06 9:48 66.42
    Mara 4:21:05 9:58 66.49
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