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Tue 31st Dec 2024 at 11:43am by Kazzaf

Run > Intervals
  • Time
    45:01
  • Miles
    4.85
  • Min/mi
    9:17
  • Pacing
    24.6%
  • WAVA
    62.10
  • Stride(cm)
    96
  • Cals
    394
  • Cadence
    181
  • BPM
    165
  • %MHR
    82.7
  • B/mi
    1536
  • Surface
    Treadmill

Notes & Comments

1) 1mi - 10:25(10:25/mi) 140/159bpm [1459b/mi] 74cal
2) 1mi - 8:48(8:48/mi) 168/179bpm [1478b/mi] 78cal
3) 1mi - 9:12(9:12/mi) 173/186bpm [1591b/mi] 84cal
4) 1mi - 9:10(9:10/mi) 178/186bpm [1633b/mi] 86cal
5) 0.85mi - 7:26(8:43/mi) 183/190bpm [1597b/mi] 72cal

Really good interval session.

1.25m warm up at 5.8-6.0 mph
3mins at 7.1mph (8.27 pace)
1min recovery at 5.9mph
2mins at 7.3mph (8.14 pace)
1min recovery at 5.9mph
1min at 7.5mph (8.0mph)
2mins recovery at 5.8mph
Did this twice
Then repeated the 3mins and 2mins at above pace but instead of 1min at 7.5mph did 4mins and felt tea strong!! Jogged at reach 45mins

Felt the best I’ve felt in ages and very happy with pace. Glutes and hamstrings were fine.
10:25 8:48 9:12 9:10 7:26

Multigraph

  • Pace
  • 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.
0.06 4:42 4:42 +3:33 1:15:11 89 75-106 6691 181 174-184
0.13 5:22 40 10:36 122 109-132 1293 179 176-180
0.19 5:59 38 10:00 141 135-144 1411 178 178-178
0.25 6:45 45 12:07 142 139-147 1720 171 162-182
0.31 7:22 37 9:54 141 137-145 1396 181 180-182
0.38 7:58 36 9:39 143 141-144 1381 181 180-182
0.44 8:34 36 9:39 145 142-149 1398 180 178-182
0.50 9:10 36 9:29 150 149-151 1423 179 178-180
0.56 9:45 36 9:29 152 151-152 1441 179 178-180
0.63 10:21 36 9:32 153 150-154 1459 179 178-180
0.69 10:57 36 9:31 153 153-153 1456 179 178-180
0.75 11:32 36 9:33 152 151-152 1451 178 176-178
0.81 12:09 36 9:37 153 153-153 1472 177 176-178
0.88 12:45 36 9:37 154 153-155 1480 178 176-178
0.94 13:21 36 9:36 155 154-156 1488 177 176-178
1.00 13:57 37 9:44 157 156-159 1529 177 176-178
1.06 14:34 37 9:46 156 156-157 1525 178 178-178
1.13 15:10 36 9:43 157 157-157 1525 176 176-176
1.19 15:46 36 9:40 158 157-159 1527 177 176-178
1.25 16:20 33 8:50 161 159-163 1423 184 180-186
1.31 16:50 30 8:05 166 164-169 1341 184 184-186
1.38 17:20 30 7:59 171 169-172 1365 185 184-186
1.44 17:50 30 8:02 173 172-173 1389 185 184-186
1.50 18:20 30 7:55 173 172-175 1370 185 184-186
1.56 18:49 30 7:53 175 174-175 1379 184 182-186
1.63 19:28 39 10:24 173 172-175 1801 177 174-180
1.69 20:05 37 9:56 170 165-176 1689 177 174-186
1.75 20:36 30 8:02 168 167-170 1350 184 184-186
1.81 21:05 30 7:55 173 171-175 1369 185 184-186
1.88 21:35 30 7:58 176 175-176 1402 185 184-186
1.94 22:08 33 8:52 177 175-178 1568 181 174-186
2.00 22:45 37 9:49 175 172-179 1719 174 174-176
2.06 23:19 34 8:59 170 168-172 1527 183 174-188
2.13 23:50 31 8:16 174 172-176 1439 185 184-186
2.19 24:29 39 10:27 174 171-176 1817 178 174-186
2.25 25:06 37 9:55 170 168-173 1687 176 174-176
2.31 25:43 37 9:52 165 163-167 1628 174 172-174
2.38 26:17 34 9:08 166 164-168 1516 183 172-186
2.44 26:48 30 8:01 171 169-174 1371 186 186-186
2.50 27:17 30 7:54 176 175-177 1389 184 184-186
2.56 27:47 30 7:54 179 178-179 1414 184 184-186
2.63 28:17 30 7:56 178 178-178 1413 184 184-184
2.69 28:46 30 7:54 178 178-178 1407 184 182-184
2.75 29:57 1:11 18:50 171 161-179 3219 170 134-182
2.81 30:28 31 8:19 166 162-171 1380 185 184-186
2.88 30:58 30 7:56 175 172-177 1388 185 184-186
2.94 31:27 30 7:52 180 177-184 1417 186 184-186
3.00 31:57 30 7:58 182 181-184 1450 184 184-184
3.06 32:46 49 13:05 178 177-180 2328 174 174-174
3.13 33:21 35 9:18 176 174-178 1637 184 178-186
3.19 33:52 31 8:08 180 178-181 1465 184 184-184
3.25 34:31 40 10:35 179 177-181 1894 175 172-182
3.31 35:09 38 10:07 174 171-177 1760 174 172-174
3.38 35:47 37 9:59 172 171-174 1718 174 174-174
3.44 36:21 34 9:11 172 170-174 1579 184 184-186
3.50 36:51 30 8:07 177 174-180 1436 183 182-184
3.56 37:21 30 7:59 185 183-186 1477 183 182-184
3.63 37:51 30 7:57 181 180-183 1438 183 182-184
3.69 38:21 30 7:56 181 181-181 1435 182 182-184
3.75 38:51 30 8:00 182 180-184 1456 182 182-182
3.81 39:30 39 10:24 181 179-185 1882 175 170-180
3.88 40:07 37 9:53 177 176-180 1750 178 172-184
3.94 40:38 31 8:21 178 176-180 1487 186 186-186
4.00 41:08 30 8:01 181 179-182 1451 184 184-186
4.06 41:38 30 7:58 183 182-184 1459 185 184-186
4.13 42:14 36 9:36 184 182-186 1767 180 172-186
4.19 42:53 39 10:22 180 178-181 1865 174 174-176
4.25 43:25 32 8:30 177 175-179 1506 186 184-188
4.31 43:55 30 7:56 181 179-184 1436 185 184-186
4.38 44:25 30 8:04 185 183-187 1493 184 182-186
4.44 44:55 30 8:03 186 182-188 1496 184 182-186
4.50 45:26 30 8:07 188 187-190 1527 185 184-186
4.56 45:57 31 8:18 185 183-187 1535 184 182-188
4.62 46:28 31 8:12 186 184-187 1525 184 184-186
4.69 46:59 31 8:17 187 186-187 1550 182 180-184
4.75 47:35 36 9:37 185 184-186 1779 180 176-186
4.81 48:11 37 9:46 182 178-184 1778 175 174-176
4.85 48:35 24 10:03 177 176-178 1778 171 170-174

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    165 avge / 190 max Delete HR Trace

  • Cadence Distribution

    181 avge / 188 max Stride Length: 96cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.1 180 4.9 48:09 9:55
    Walk 0.4 134 0 11 INF:00:00
    Still 0.5 - - 15 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:58 7:54 52.20% More
    800m 4:03 8:09 56.56% More
    1km 5:13 8:24 57.10% More
    Mile 8:33 8:33 59.04% More
    5k 27:54 8:59 63.21% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:56 7:56 63.62
    5km 27:35 8:53 63.94
    5M 46:33 9:19 61.94
    10km 59:07 9:31 61.11
    10M 1:39:47 9:59 59.77
    Half 2:14:18 10:15 58.07
    20M 3:33:53 10:42 57.52
    Mara 4:47:52 10:59 56.70
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