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Fri 20th Dec 2024 at 9:57am by RooA

Run > Intervals
  • Time
    48:49
  • Miles
    4.64
  • Min/mi
    10:31
  • Pacing
    68%
  • WAVA
    47.11
  • Stride(cm)
    93
  • Cals
    487
  • Cadence
    164
  • BPM
    152
  • %MHR
    78.1
  • B/mi
    1603
  • Asc(m)
    27
  • Surface
    Road

Notes & Comments

0.60mi Repeats with Runna ✅

1.2mi warm up at a conversational pace (no faster than 10:35/mi), 90s walking rest

4 reps of:
• 0.60mi at 9:05/mi, 90s walking rest

0.60mi cool down at a conversational pace (or slower!)

110km Ultra Plan (Week 1/16)

1) 1.2mi - 13:49(11:31/mi) 138/153bpm [1590b/mi] 129cal 5.21/5.63mph
2) 0.09mi - 1:30(15:55/mi) 119/125bpm [1894b/mi] 7cal 3.77/4.49mph
3) 0.6mi - 5:19(8:51/mi) 167/177bpm [1478b/mi] 60cal 6.78/7.22mph
4) 0.09mi - 1:30(16:20/mi) 150/174bpm [2449b/mi] 14cal 3.68/6.95mph
5) 0.6mi - 5:12(8:40/mi) 169/183bpm [1464b/mi] 59cal 6.93/7.68mph
6) 0.09mi - 1:30(17:05/mi) 154/178bpm [2632b/mi] 14cal 3.51/6.91mph
7) 0.6mi - 5:13(8:41/mi) 170/180bpm [1478b/mi] 60cal 6.9/8.12mph
8) 0.08mi - 1:30(18:05/mi) 153/174bpm [2766b/mi] 13cal 3.32/7.51mph
9) 0.6mi - 5:05(8:28/mi) 172/183bpm [1457b/mi] 58cal 7.08/9.46mph
10) 0.08mi - 1:30(17:40/mi) 158/182bpm [2792b/mi] 14cal 3.4/8.1mph
11) 0.6mi - 6:41(11:08/mi) 152/160bpm [1693b/mi] 59cal 5.39/6.07mph
13:49 1:30 5:19 1:30 5:12 1:30 5:13 1:30 5:05 1:30 6:41

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.
1.20 14:57 14:57 +1 12:27 136 82-153 1694 169 112-176 24/23
1.29 16:27 1:30 15:56 118 110-125 1879 131 124-176 6/6
1.89 21:45 5:18 8:51 164 118-177 1450 177 164-182 11/10
1.98 23:12 1:27 16:51 148 127-171 2494 123 116-164 2/2
2.58 28:22 5:10 8:39 167 127-183 1444 177 124-184 6/7
2.66 29:46 1:24 17:12 149 129-176 2562 128 120-178 1/2
3.25 34:54 5:08 8:40 169 138-180 1466 179 166-182 7/8
3.33 36:21 1:26 18:51 150 128-174 2828 124 100-178 2/2
3.92 41:22 5:01 8:25 172 135-182 1448 181 176-184 6/5
4.01 42:52 1:30 17:45 156 133-181 2770 122 114-178 2/1
4.61 49:30 6:38 +1 11:06 152 133-159 1688 170 124-174 8/8

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    152 avge / 183 max Delete HR Trace

  • Cadence Distribution

    164 avge / 184 max Stride Length: 93cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 82.9 174 4.2 41:25 9:49
    Walk 17.1 121 0.4 8:31 20:02

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:57 7:49 45.49% More
    800m 4:10 8:23 47.03% More
    1km 5:24 8:41 47.34% More
    Mile 9:18 9:18 46.82% More
    5k 30:48 9:55 49.44% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:18 9:18 46.85
    5km 31:39 10:11 48.10
    5M 52:55 10:35 46.92
    10km 1:06:56 10:46 46.43
    10M 1:51:57 11:12 45.61
    Half 2:29:53 11:26 44.42
    20M 3:56:47 11:50 44.12
    Mara 5:17:02 12:06 43.55
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