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Tue 14th Jan 2025 at 6:58pm by Alun

Run > Intervals
  • Time
    56:59
  • Miles
    7.57
  • Min/mi
    7:32
  • Pacing
    80%
  • WAVA
    69.00
  • Stride(cm)
    136
  • Cals
    868
  • Watts
    407
  • Cadence
    157
  • BPM
    141
  • %MHR
    81.2
  • B/mi
    1064
  • Asc(m)
    99
  • Hillscore
    4
  • Surface
    Road

Notes & Comments

Week 2 Day 2, Kilometre Intervals
Solo intervals session.
10 minutes warm up, 6 x 5 minutes in zone 4 with 60 seconds recoveries, warm down to home.
Distances for each rep were 1.25km, 1.24km, 1.24km, 1.23km, 1.24km and 1.26km.
Difficult to keep my heart rate from exceeding the target on an undulating circuit, so just went with it...

1) 0.62mi - 5:10(8:18/mi) 120/130bpm [997b/mi] 69cal 389/441W
2) 0.59mi - 4:50(8:09/mi) 125/132bpm [1019b/mi] 66cal 376/441W
3) 0.62mi - 3:58(6:23/mi) 146/153bpm [933b/mi] 66cal 457/570W
4) 0.15mi - 1:02(6:40/mi) 152/154bpm [1012b/mi] 18cal 536/583W
5) 0.1mi - 1:00(9:56/mi) 142/154bpm [1410b/mi] 15cal 341/511W
6) 0.62mi - 3:59(6:24/mi) 149/157bpm [955b/mi] 66cal 436/581W
7) 0.15mi - 1:01(6:53/mi) 153/155bpm [1054b/mi] 17cal 513/564W
8) 0.11mi - 1:00(9:28/mi) 146/156bpm [1383b/mi] 15cal 352/513W
9) 0.62mi - 3:59(6:24/mi) 151/157bpm [966b/mi] 67cal 441/529W
10) 0.15mi - 1:01(6:56/mi) 154/157bpm [1068b/mi] 18cal 499/554W
11) 0.1mi - 1:00(10:19/mi) 147/157bpm [1517b/mi] 15cal 338/513W
12) 0.62mi - 4:02(6:29/mi) 151/156bpm [978b/mi] 68cal 441/514W
13) 0.14mi - 58(6:53/mi) 155/157bpm [1068b/mi] 17cal 477/533W
14) 0.09mi - 1:00(10:44/mi) 148/156bpm [1589b/mi] 15cal 360/533W
15) 0.62mi - 4:01(6:28/mi) 152/157bpm [983b/mi] 68cal 439/562W
16) 0.15mi - 59(6:29/mi) 157/159bpm [1018b/mi] 17cal 464/570W
17) 0.09mi - 1:00(11:18/mi) 152/160bpm [1716b/mi] 16cal 350/578W
18) 0.62mi - 3:59(6:24/mi) 154/162bpm [987b/mi] 69cal 441/559W
19) 0.16mi - 1:01(6:16/mi) 158/161bpm [991b/mi] 18cal 454/528W
20) 0.08mi - 1:00(12:25/mi) 152/161bpm [1888b/mi] 16cal 353/582W
21) 0.62mi - 6:00(9:39/mi) 128/140bpm [1234b/mi] 69cal 336/377W
22) 0.54mi - 4:59(9:17/mi) 127/131bpm [1180b/mi] 63cal 340/436W
5:10 4:50 3:58 1:02 1:00 3:59 1:01 1:00 3:59 1:01 1:00 4:02 58 1:00 4:01 59 1:00 3:59 1:01 1:00 6:00 4:59

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.62 5:09 5:09 8:18 120 77-130 996 153 106-160 389 35-441 10/5
1.21 9:59 4:50 8:09 125 118-132 1018 153 150-156 376 301-441 11/14
1.83 13:57 3:58 6:23 146 126-153 932 167 154-174 457 343-570 8/12
1.99 14:58 1:02 6:40 152 150-154 1012 167 164-170 535 449-583 6/0
2.09 15:57 59 9:50 143 129-154 1407 145 142-164 344 308-512 0/2
2.71 19:57 4:00 6:25 149 129-157 957 165 144-182 436 293-581 7/12
2.86 20:58 1:01 6:54 153 150-155 1055 163 160-168 511 419-564 6/0
2.96 21:57 59 9:22 146 134-156 1367 146 144-160 355 319-513 1/2
3.58 25:56 3:59 6:25 151 133-157 969 166 146-178 441 305-529 7/13
3.73 26:56 1:01 6:56 154 152-157 1068 163 158-166 497 415-554 5/0
3.82 27:55 59 10:14 147 133-157 1504 144 140-158 341 291-513 1/2
4.45 31:58 4:02 6:30 151 131-156 981 164 144-176 441 274-514 7/13
4.59 32:55 58 6:54 155 154-157 1069 162 160-168 476 413-533 4/1
4.68 33:54 59 10:40 148 138-156 1578 144 140-160 363 311-533 2/1
5.30 37:56 4:02 6:29 152 137-157 986 164 144-172 438 291-562 7/11
5.45 38:55 59 6:29 157 155-159 1018 167 164-170 463 400-570 3/2
5.54 39:54 59 11:12 152 141-160 1703 146 142-164 354 290-578 3/0
6.16 43:53 4:00 6:26 154 140-162 989 166 144-170 440 283-559 7/11
6.32 44:54 1:01 6:16 158 157-161 990 166 164-168 454 407-528 3/3
6.40 45:53 59 12:20 152 141-161 1875 144 140-168 356 294-582 4/0
7.02 51:53 6:00 9:40 128 123-141 1237 144 140-148 336 284-377 12/16
7.56 56:52 4:59 +1 9:18 127 122-131 1182 147 136-156 340 245-436 8/7
7.56 56:52 0 +1 0 123 123-123 NAN 136 136-136 245 245-245 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 162 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    19 2.8% 10:24
    18 2.2% 8:28

  • Cadence Distribution

    157 avge / 182 max Stride Length: 136cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 53.6 165 4.7 30:32 6:30
    Walk 46.4 147 2.9 26:27 9:11

  • Power Distribution

    407W (583 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:29 5:56 58.95% More
    800m 3:11 6:25 64.92% More
    1km 3:58 6:23 68.04% More
    Mile 6:40 6:40 68.68% More
    5k 21:13 6:50 73.55% More
    5 miles 34:14 6:51 74.42% More
    10k 44:00 7:05 72.42% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:34 6:34 69.74
    5km 22:01 7:05 70.87
    5M 36:36 7:19 69.62
    10km 46:09 7:26 69.04
    10M 1:16:43 7:40 68.76
    Half 1:42:21 7:49 67.72
    20M 2:40:49 8:02 68.30
    Mara 3:34:34 8:11 68.26

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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