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Thu 19th Dec 2024 at 6:25am by Ness

Run > Intervals
  • showers
  • breezy
  • cold
  • Time
    1:05:43
  • Miles
    6.23
  • Min/mi
    10:33
  • Pacing
    91.6%
  • WAVA
    55.77
  • Stride(cm)
    89
  • Cals
    625
  • Cadence
    172
  • BPM
    140
  • %MHR
    75.5
  • B/mi
    1473
  • Asc(m)
    138
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

1 mile warm up. 10 x 400metre intervals with 2 minutes recoveries. 1 mile cool down. Haven't done these for ages. ok for a first try after a long gap....

1) 1mi - 10:47(10:47/mi) 129/142bpm [1390b/mi] 105cal

2) 0.25mi - 2:31(10:07/mi) 144/149bpm [1458b/mi] 28cal
3) 0.17mi - 2:00(11:38/mi) 140/149bpm [1628b/mi] 18cal

4) 0.25mi - 2:24(9:40/mi) 137/140bpm [1325b/mi] 22cal
5) 0.18mi - 2:00(11:11/mi) 137/139bpm [1533b/mi] 15cal

6) 0.25mi - 2:24(9:41/mi) 144/152bpm [1393b/mi] 25cal
7) 0.19mi - 2:00(10:48/mi) 139/145bpm [1502b/mi] 17cal

8) 0.25mi - 2:23(9:37/mi) 139/146bpm [1337b/mi] 24cal
9) 0.17mi - 2:00(11:33/mi) 141/144bpm [1630b/mi] 18cal

10) 0.25mi - 2:23(9:36/mi) 144/149bpm [1383b/mi] 24cal
11) 0.18mi - 2:00(11:04/mi) 141/147bpm [1559b/mi] 14cal

12) 0.25mi - 2:27(9:53/mi) 145/149bpm [1433b/mi] 26cal
13) 0.17mi - 2:00(11:45/mi) 139/149bpm [1634b/mi] 16cal

14) 0.25mi - 2:24(9:41/mi) 141/150bpm [1366b/mi] 25cal
15) 0.17mi - 2:00(12:02/mi) 145/148bpm [1746b/mi] 19cal

16) 0.25mi - 2:22(9:32/mi) 142/148bpm [1353b/mi] 23cal
17) 0.17mi - 2:00(11:52/mi) 143/147bpm [1697b/mi] 18cal

18) 0.25mi - 2:27(9:51/mi) 140/145bpm [1379b/mi] 25cal
19) 0.18mi - 2:00(11:14/mi) 143/147bpm [1606b/mi] 18cal

20) 0.25mi - 2:35(10:24/mi) 141/147bpm [1467b/mi] 25cal
21) 0.16mi - 2:00(12:08/mi) 144/147bpm [1747b/mi] 17cal

22) 1mi - 10:31(10:31/mi) 144/150bpm [1515b/mi] 102cal
10:47 2:31 2:00 2:24 2:00 2:24 2:00 2:23 2:00 2:23 2:00 2:27 2:00 2:24 2:00 2:22 2:00 2:27 2:00 2:35 2:00 10:31
Alice Navidad
A good session!
Ness
Thanks x
ItsBeginningToLookALotLikeIdris
Well done :)
Ness
Thanks x
Sigh
Excellent session Ness, well done!
Ness
Thanks x
Autumnleaves
Good work :)
geordiebells
excellent work
Ness
Thanks x
Jingle Jaks
Nice, well done 👏
Ness
Thanks x
Raptors claws are coming to town
Well done :)
Ness
Thanks x
Rosehip
well done :)
Ness
Thanks x
Nana Gill
Looks an interesting route
Ness
Bit twisty and turny. Meant I could do some fetchpointing as well as speedwork! 😉😂
AndyJ57
Very well done!
Ness
Thank you. 😊

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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 10:46 10:46 10:46 128 79-141 1379 168 156-176 40/14
1.24 13:14 2:28 10:09 144 135-149 1461 175 172-178 13/0
1.41 15:10 1:56 11:38 140 131-148 1629 168 166-176 2/2
1.66 17:34 2:23 9:40 137 133-140 1324 175 166-176 1/9
1.83 19:31 1:58 11:10 137 135-139 1530 170 164-174 1/11
2.08 21:56 2:25 9:43 143 137-152 1390 174 170-176 7/4
2.26 23:55 1:59 10:46 139 133-145 1496 171 166-176 3/9
2.51 26:16 2:21 9:37 139 131-145 1336 175 170-180 12/16
2.68 28:12 1:56 11:36 141 139-144 1637 170 168-172 10/7
2.91 30:29 2:17 9:36 145 140-149 1392 175 170-176 11/22
3.09 32:28 1:59 11:03 141 138-146 1558 170 166-176 3/17
3.34 34:56 2:28 9:55 145 140-148 1437 175 172-178 15/11
3.51 36:51 1:55 11:45 137 128-148 1611 169 166-178 5/8
3.74 39:10 2:19 9:46 141 133-150 1376 174 170-178 12/12
3.90 41:06 1:56 12:00 145 140-147 1740 168 164-172 9/2
4.15 43:25 2:18 9:25 142 136-147 1338 175 166-178 6/13
4.32 45:23 1:58 11:49 143 139-147 1690 169 164-174 9/5
4.56 47:50 2:27 9:53 140 134-143 1384 174 166-176 8/6
4.73 49:45 1:55 11:18 143 136-147 1615 170 166-174 3/10
4.98 52:20 2:35 10:25 141 135-146 1468 174 172-176 4/3
5.15 54:19 1:59 12:05 144 139-147 1740 167 164-172 4/4
6.14 1:04:50 10:32 10:32 144 138-150 1516 173 166-178 23/19
6.15 1:04:52 2 +1 10:50 147 147-147 1593 174 174-174 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 152 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    30 4.8% 11:41
    17 2.4% 10:39
    11 2.0% 10:57

  • Cadence Distribution

    172 avge / 180 max Stride Length: 89cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:21 9:26 44.11% More
    800m 4:58 10:00 46.76% More
    1km 6:11 9:57 48.86% More
    Mile 10:07 10:07 50.51% More
    5k 31:57 10:17 55.84% More
    5 miles 52:13 10:27 55.89% More
    10k 1:05:33 10:33 55.78% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:07 9:07 56.02
    5km 31:00 9:59 57.56
    5M 51:49 10:22 56.31
    10km 1:05:32 10:33 55.80
    10M 1:49:33 10:57 55.13
    Half 2:26:39 11:12 53.86
    20M 3:51:36 11:35 53.83
    Mara 5:10:01 11:50 53.36

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