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Thu 16th Jan 2025 at 6:54pm by Alun

Run > Intervals
  • Good
  • cold
  • Time
    33:40
  • Miles
    4.45
  • Min/mi
    7:34
  • Pacing
    31.3%
  • WAVA
    67.25
  • Stride(cm)
    134
  • Cals
    506
  • Watts
    414
  • Cadence
    159
  • BPM
    144
  • %MHR
    82.9
  • B/mi
    1091
  • Asc(m)
    43
  • Surface
    Grass

Notes & Comments

Distance Group Grass Session
Tempo sets, 4 laps, 3 laps, 3 laps with 2 minutes in between each set.
Paced at 3:59/km, 3:54/km and 3:56/km

Felt pretty good, it's been a while since I did a session like this, really enjoyed it.

1) 1.74mi - 11:10(6:24/mi) 145/160bpm [929b/mi] 180cal 454/589W
2) 0.02mi - 2:00(1:42:25/mi) 120/158bpm [12290b/mi] 20cal 30/589W
3) 1.31mi - 8:12(6:16/mi) 152/161bpm [953b/mi] 135cal 466/565W
4) 0.03mi - 2:00(58:24/mi) 124/157bpm [7242b/mi] 18cal 46/639W
5) 1.31mi - 8:18(6:20/mi) 152/160bpm [962b/mi] 138cal 455/565W
6) 0.04mi - 2:00(55:16/mi) 120/159bpm [6632b/mi] 15cal 40/545W
11:10 2:00 8:12 2:00 8:18 2:00

Map
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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.
1.74 11:09 11:09 6:24 145 75-160 927 165 54-184 455 0-589 21/22
1.76 13:10 2:01 1:52:42 120 95-158 13524 41 0-240 30 0-589 1/1
3.07 21:20 8:10 6:15 152 98-161 950 165 0-178 466 0-565 16/16
3.10 23:20 2:00 1:01:45 124 96-157 7657 71 0-226 46 0-639 2/1
4.41 31:36 8:16 6:19 152 102-160 959 164 0-174 456 44-565 15/16
4.45 33:36 2:00 +1 57:45 120 93-159 6931 78 0-192 40 0-545 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    144 avge / 161 max Delete HR Trace

  • Cadence Distribution

    159 avge / 240 max Stride Length: 134cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 85.5 164 4.4 28:47 6:32
    Walk 7.8 92 0.1 2:38 51:25
    Still 6.7 - - 2:15 -

  • Power Distribution

    414W (639 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:26 5:46 60.75% More
    800m 3:04 6:10 67.63% More
    1km 3:49 6:09 70.67% More
    Mile 6:14 6:14 73.44% More
    5k 23:07 7:27 67.48% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:50 6:50 67.02
    5km 22:56 7:23 68.03
    5M 38:08 7:38 66.82
    10km 48:05 7:44 66.26
    10M 1:19:56 8:00 65.99
    Half 1:46:39 8:08 64.99
    20M 2:47:33 8:23 65.55
    Mara 3:43:34 8:32 65.51

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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