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Tue 14th Jan 2025 at 5:03am by quimby

Run > Intervals
  • Time
    1:00:50
  • Miles
    6.29
  • Min/mi
    9:40
  • Pacing
    78.5%
  • WAVA
    58.26
  • Stride(cm)
    95
  • Cals
    575
  • Cadence
    176
  • BPM
    139
  • %MHR
    75.2
  • B/mi
    1345
  • Asc(m)
    65
  • Surface
    Road

Notes & Comments

Very very hard, first run outside this year after lots of treadmill.
Still a bit wary of ice/snow remains.

00:05:00
70 - 75% of Threshold Pace (10:60 m/mile - 10:14 m/mile) for 00:05:00
X 5
00:00:30
95 - 100% of Threshold Pace (8:05 m/mile - 7:41 m/mile) for 00:00:30
00:00:30
60 - 65% of Threshold Pace (12:50 m/mile - 11:49 m/mile) for 00:00:30
00:05:00
70 - 75% of Threshold Pace (10:60 m/mile - 10:14 m/mile) for 00:05:00
X 3
0.62 mi
106 - 108% of Threshold Pace (7:15 m/mile - 7:07 m/mile) for 0.62 mi
00:01:30
No target for 00:01:30
X 3
0.25 mi
111 - 113% of Threshold Pace (6:56 m/mile - 6:48 m/mile) for 0.25 mi
00:01:30
No target for 00:01:30
00:10:00
70 - 75% of Threshold Pace (10:60 m/mile - 10:14 m/mile) for 00:10:00

1) 0.45mi - 4:40(10:28/mi) 116/136bpm [1215b/mi] 39cal
2) 0.06mi - 30(8:15/mi) 127/129bpm [1048b/mi] 5cal TOO SLOW
3) 0.05mi - 30(10:20/mi) 128/129bpm [1322b/mi] 5cal
4) 0.06mi - 30(9:00/mi) 126/128bpm [1135b/mi] 5cal TOO SLOW
5) 0.05mi - 30(10:28/mi) 126/128bpm [1318b/mi] 5cal
6) 0.06mi - 30(8:14/mi) 135/140bpm [1112b/mi] 6cal TOO SLOW
7) 0.04mi - 30(12:40/mi) 135/140bpm [1710b/mi] 5cal
8) 0.05mi - 30(9:36/mi) 132/135bpm [1267b/mi] 5cal TOO SLOW
9) 0.05mi - 30(10:19/mi) 132/135bpm [1361b/mi] 5cal
10) 0.06mi - 30(8:28/mi) 133/136bpm [1127b/mi] 5cal TOO SLOW
11) 0.05mi - 30(9:41/mi) 130/137bpm [1259b/mi] 5cal
12) 0.77mi - 8:14(10:38/mi) 128/142bpm [1360b/mi] 73cal
13) 0.62mi - 4:52(7:51/mi) 142/151bpm [1116b/mi] 56cal TOO SLOW
14) 0.1mi - 1:30(15:24/mi) 131/147bpm [2017b/mi] 9cal
15) 0.62mi - 4:53(7:53/mi) 146/158bpm [1151b/mi] 55cal TOO SLOW
16) 0.1mi - 1:30(14:49/mi) 138/146bpm [2044b/mi] 10cal
17) 0.62mi - 4:51(7:49/mi) 146/161bpm [1141b/mi] 52cal TOO SLOW
18) 0.1mi - 1:30(15:19/mi) 139/145bpm [2130b/mi] 10cal
19) 0.25mi - 1:48(7:10/mi) 148/156bpm [1062b/mi] 19cal TOO SLOW
20) 0.1mi - 1:30(14:25/mi) 132/144bpm [1904b/mi] 10cal
21) 0.25mi - 1:50(7:20/mi) 139/146bpm [1020b/mi] 19cal TOO SLOW
22) 0.1mi - 1:30(14:45/mi) 140/148bpm [2065b/mi] 10cal
23) 0.25mi - 1:46(7:02/mi) 137/149bpm [964b/mi] 17cal TOO SLOW
24) 0.1mi - 1:30(15:33/mi) 133/146bpm [2069b/mi] 10cal
25) 1mi - 10:36(10:36/mi) 153/164bpm [1623b/mi] 101cal
26) 0.34mi - 3:20(9:49/mi) 164/173bpm [1609b/mi] 34cal
4:40 30 30 30 30 30 30 30 30 30 30 8:14 4:52 1:30 4:53 1:30 4:51 1:30 1:48 1:30 1:50 1:30 1:46 1:30 10:36 3:20

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.
0.45 4:42 4:42 10:32 115 67-136 1211 177 0-188 6/8
0.51 5:11 29 8:13 127 124-129 1042 191 180-196 0/0
0.55 5:40 29 10:22 128 126-129 1326 181 176-190 1/0
0.61 6:09 29 8:59 126 125-127 1132 187 176-192 1/0
0.65 6:39 30 10:28 126 123-128 1318 146 0-190 2/0
0.71 7:09 30 8:14 135 127-139 1112 190 176-196 2/0
0.75 7:39 30 12:41 136 133-140 1726 126 0-188 3/0
0.80 8:08 29 9:35 132 130-135 1264 181 174-190 1/1
0.85 8:37 29 10:12 132 128-134 1347 177 176-180 0/2
0.91 9:06 29 8:31 133 131-136 1133 191 176-200 0/1
0.96 9:35 29 9:40 131 126-137 1267 181 176-194 0/1
1.73 17:49 8:14 10:38 128 115-142 1360 167 0-180 9/10
2.35 22:42 4:53 7:52 141 117-150 1110 190 176-198 9/9
2.45 24:11 1:29 15:18 132 116-146 2020 132 0-184 1/2
3.07 29:04 4:53 7:54 144 114-158 1138 188 124-200 11/8
3.17 30:33 1:29 14:57 139 133-147 2078 140 120-192 2/3
3.79 35:23 4:50 7:49 147 135-161 1149 189 0-212 8/10
3.88 36:51 1:29 15:14 138 132-144 2101 130 0-190 4/0
4.13 38:39 1:47 7:13 147 137-156 1060 195 172-206 2/5
4.23 40:08 1:29 14:28 132 122-144 1910 117 0-192 3/1
4.48 41:58 1:50 7:22 139 122-146 1023 193 172-202 3/3
4.58 43:27 1:29 14:46 139 126-148 2054 135 118-188 3/2
4.83 45:12 1:45 7:02 137 123-148 965 196 172-210 3/5
4.93 46:41 1:29 15:23 134 122-146 2060 135 122-194 3/0
5.93 57:17 10:36 10:37 153 124-164 1624 161 0-244 15/19
6.27 1:00:37 3:20 +1 9:51 162 146-173 1595 175 172-176 12/3
6.27 1:00:37 0 +1 0 165 165-165 NAN 176 176-176 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    139 avge / 173 max Delete HR Trace

  • Cadence Distribution

    176 avge / 244 max Stride Length: 95cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 83.4 184 5.7 50:46 8:58
    Walk 16.1 124 0.6 9:47 15:34
    Still 0.6 - - 20 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:45 7:03 58.56% More
    800m 3:52 7:47 59.19% More
    1km 4:52 7:49 61.21% More
    Mile 8:28 8:28 59.30% More
    5k 27:27 8:50 63.23% More
    5 miles 47:11 9:26 59.53% More
    10k 59:58 9:39 58.31% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:40 8:40 57.90
    5km 28:48 9:16 60.26
    5M 47:42 9:32 58.89
    10km 1:00:03 9:40 58.24
    10M 1:39:27 9:57 58.12
    Half 2:12:24 10:06 57.85
    20M 3:27:20 10:22 56.88
    Mara 4:36:02 10:32 55.95
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