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Wed 18th Dec 2024 at 9:17am by EvilPixie

Run > Intervals
  • windy
  • Time
    1:21:39
  • Miles
    5.25
  • Min/mi
    15:33
  • Pacing
    70.2%
  • WAVA
    35.05
  • Stride(cm)
    69
  • Cals
    562
  • Cadence
    149
  • BPM
    147
  • %MHR
    73.3
  • B/mi
    2281
  • Asc(m)
    68
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

First attempt at speedwork in 2 months and much better than expected

Wind not helpful

Really pleased and somewhat amazed!

Performance score 0
Recovery 21
Base 142!

Warm up and try to find a less windy place

1) 1mi - 15:02(15:02/mi) 144/154bpm [2165b/mi] 104cal
2) 1mi - 14:50(14:50/mi) 146/165bpm [2167b/mi] 102cal
3) 0.53mi - 8:22(15:42/mi) 151/165bpm [2371b/mi] 59cal

Decided on trail by doctors which was more sheltered but rough footing with stones but I figured I would be slow anyway!

Left target pace at 10:45-11:15

8 reps 200 then walk 200 recovery

4) 0.12mi - 1:24(11:13/mi) 156/168bpm [1751b/mi] 12cal
5) 0.12mi - 2:27(19:44/mi) 145/169bpm [2862b/mi] 14cal

6) 0.12mi - 1:25(11:23/mi) 152/163bpm [1730b/mi] 13cal
7) 0.12mi - 2:36(20:53/mi) 141/164bpm [2943b/mi] 14cal

8) 0.12mi - 1:25(11:22/mi) 151/164bpm [1715b/mi] 14cal
9) 0.12mi - 2:46(22:14/mi) 143/165bpm [3179b/mi] 15cal

10) 0.12mi - 1:22(11:02/mi) 153/162bpm [1689b/mi] 14cal
11) 0.12mi - 2:52(23:05/mi) 141/164bpm [3254b/mi] 15cal

12) 0.12mi - 1:18(10:29/mi) 148/160bpm [1552b/mi] 10cal
13) 0.12mi - 2:38(21:14/mi) 144/168bpm [3059b/mi] 14cal

14) 0.12mi - 1:23(11:07/mi) 149/168bpm [1657b/mi] 12cal
15) 0.12mi - 2:45(22:11/mi) 145/170bpm [3216b/mi] 15cal

16) 0.12mi - 1:21(10:50/mi) 152/164bpm [1647b/mi] 13cal
17) 0.12mi - 2:47(22:24/mi) 144/165bpm [3225b/mi] 15cal

18) 0.12mi - 1:24(11:14/mi) 155/169bpm [1741b/mi] 12cal
19) 0.12mi - 2:39(21:23/mi) 146/167bpm [3123b/mi] 14cal

Cool-down

20) 0.73mi - 10:53(14:52/mi) 151/165bpm [2246b/mi] 81cal
15:02 14:50 8:22 1:24 2:27 1:25 2:36 1:25 2:46 1:22 2:52 1:18 2:38 1:23 2:45 1:21 2:47 1:24 2:39 10:53
geordiebells
and not only a run, intervals! Well done Pix
Jingle Jaks
Well done Pix 👏
Raptors claws are coming to town
Nicely done, and loads of 180+ cadence on the efforts, so your legs haven't forgotten how to turn over fast when you ask them to.
EvilPixie
Thanks surprised myself!
Ness
Well done 👏
Autumnleaves
Great stuff - intervals in the wind can be very challenging!!
EvilPixie
Thank you.
I’m hoping the rough trail and wind explains the slower pace!

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.
1.00 15:01 15:01 15:01 143 118-154 2148 155 0-164 23/59
2.00 30:51 15:49 +1 15:50 146 111-165 2312 156 0-164 25/28
2.53 39:54 9:03 +3 17:01 151 140-165 2569 149 0-160 24/14
2.66 43:10 3:16 +1 26:20 152 128-168 4003 153 0-186 7/4
2.78 45:37 2:26 19:46 145 125-169 2867 130 112-240 3/4
2.90 47:01 1:24 11:22 150 127-163 1705 174 158-178 2/2
3.03 49:36 2:35 20:57 143 124-164 2996 115 0-174 2/6
3.15 51:00 1:24 11:18 149 126-164 1683 171 112-180 6/2
3.27 53:45 2:45 22:14 144 127-165 3202 101 0-172 7/7
3.40 55:07 1:22 11:01 149 127-162 1641 169 108-180 3/2
3.52 57:59 2:52 23:07 141 125-163 3260 114 106-174 4/8
3.65 59:17 1:18 10:30 147 124-160 1543 174 112-184 4/4
3.77 1:01:54 2:37 21:20 144 121-168 3072 112 0-174 4/6
3.89 1:03:17 1:22 11:06 148 125-168 1644 175 116-182 4/2
4.02 1:06:01 2:45 22:17 146 127-170 3253 109 0-172 7/4
4.14 1:07:22 1:21 10:50 150 127-164 1624 172 116-184 3/2
4.26 1:10:08 2:46 22:26 143 129-164 3209 108 0-172 6/6
4.39 1:11:32 1:23 11:13 153 130-168 1717 173 112-184 2/1
4.51 1:14:10 2:39 21:31 146 131-167 3142 92 0-174 4/7
5.24 1:25:03 10:53 +1 14:53 151 128-165 2248 156 110-160 29/19

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    147 avge / 170 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    12 1.6% 15:04

  • Cadence Distribution

    149 avge / 240 max Stride Length: 69cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 72.4 161 4.4 1:00:51 14:39
    Walk 23.9 110 0.9 21:07 23:47
    Still 0.2 - - 10 -
    Pause 3.5 - - 3:06 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 3:27 13:54 28.33% More
    800m 7:16 14:37 29.52% More
    1km 9:10 14:45 30.50% More
    Mile 14:57 14:57 31.91% More
    5k 50:17 16:11 33.14% More
    5 miles 1:21:25 16:17 33.42% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 12:25 12:25 38.42
    5km 45:00 14:29 37.04
    5M 1:17:15 15:27 35.22
    10km 1:38:53 15:55 34.45
    10M 2:49:46 16:59 33.07
    Half 3:50:42 17:37 31.79
    20M 6:13:05 18:39 30.94
    Mara 8:27:00 19:21 30.16
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