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Tue 28th Jan 2025 at 8:28am by Abi G

Run > Intervals
  • Time
    1:20:01
  • Miles
    9.36
  • Min/mi
    8:33
  • Pacing
    73.7%
  • WAVA
    62.73
  • Stride(cm)
    103
  • Cals
    1059
  • Watts
    328
  • Cadence
    182
  • BPM
    140
  • %MHR
    75.8
  • B/mi
    1199
  • Asc(m)
    111
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

Runna Intervals, 6 x Mile repeats - Well that didn’t go quite to plan

Felt terrible at the start and nearly bailed in first effort but decided to do a couple, felt slightly better and then ploughed on to finish.

Set was;
1.5 mile warm up
6 x 1 mile @7.00-7.30 pace, 2min walk recovery

0.5 warm down
Didn’t hit the effort pace at all.

1) 1mi - 9:07(9:07/mi) 123/139bpm [1122b/mi] 111cal 332/471W
2) 0.5mi - 4:29(8:58/mi) 129/139bpm [1156b/mi] 56cal 319/442W
3) 0.1mi - 1:30(14:25/mi) 103/130bpm [1486b/mi] 11cal 154/394W
4) 1mi - 7:58(7:58/mi) 134/146bpm [1067b/mi] 105cal 330/462W
5) 0.2mi - 2:00(10:07/mi) 121/147bpm [1223b/mi] 23cal 258/352W
6) 1mi - 7:51(7:51/mi) 142/155bpm [1115b/mi] 110cal 331/401W
7) 0.2mi - 2:00(10:07/mi) 126/153bpm [1274b/mi] 22cal 247/372W
8) 1mi - 7:41(7:41/mi) 148/155bpm [1138b/mi] 111cal 337/474W
9) 0.17mi - 2:00(11:57/mi) 134/154bpm [1600b/mi] 22cal 237/339W
10) 1mi - 7:35(7:35/mi) 148/158bpm [1122b/mi] 109cal 340/391W
11) 0.14mi - 2:00(13:59/mi) 135/159bpm [1889b/mi] 19cal 200/351W
12) 1mi - 7:39(7:39/mi) 151/161bpm [1154b/mi] 112cal 351/525W
13) 0.17mi - 2:00(12:07/mi) 140/160bpm [1696b/mi] 22cal 237/376W
14) 1mi - 7:43(7:43/mi) 156/163bpm [1204b/mi] 116cal 377/455W
15) 0.18mi - 2:00(11:22/mi) 145/163bpm [1649b/mi] 24cal 270/366W
16) 0.5mi - 4:38(9:16/mi) 148/153bpm [1372b/mi] 62cal 353/424W
17) 0.21mi - 1:50(8:36/mi) 145/151bpm [1246b/mi] 24cal 314/417W
9:07 4:29 1:30 7:58 2:00 7:51 2:00 7:41 2:00 7:35 2:00 7:39 2:00 7:43 2:00 4:38 1:50

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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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.
1.00 9:38 9:38 +1 9:38 123 77-139 1184 175 0-188 333 0-471 32/17
1.50 14:18 4:40 +1 9:20 129 121-139 1204 178 0-188 320 0-442 14/11
1.60 16:21 2:03 +2 19:46 103 70-130 2036 114 0-186 158 0-394 2/4
2.60 24:47 8:26 +1 8:26 134 89-146 1131 184 0-194 330 0-462 17/22
2.80 27:18 2:31 +1 12:49 122 112-147 1563 159 0-186 260 0-357 3/4
3.80 35:09 7:52 7:52 142 126-155 1116 187 176-192 331 270-401 12/24
4.00 37:37 2:28 +1 12:32 126 111-153 1580 156 0-192 250 0-373 2/4
5.00 45:20 7:42 7:42 148 130-155 1140 188 178-196 337 261-474 12/23
5.16 47:19 1:59 11:59 134 118-154 1606 160 126-192 237 152-339 3/2
6.16 54:53 7:35 7:35 148 133-158 1122 189 174-196 340 269-391 7/27
6.30 56:52 1:59 13:54 136 120-159 1889 142 0-194 201 0-351 4/3
7.30 1:04:32 7:40 7:40 151 123-161 1156 189 0-194 350 0-525 16/19
7.47 1:06:31 1:59 12:05 140 124-160 1692 156 0-192 239 102-376 7/4
8.47 1:14:33 8:02 +1 8:02 156 136-163 1253 188 0-196 377 0-455 23/18
8.64 1:16:32 1:59 11:17 145 133-163 1637 161 0-192 270 100-366 5/4
9.14 1:21:26 4:54 +1 9:48 148 138-153 1449 185 120-242 353 140-424 22/2
9.36 1:23:32 2:06 +2 9:54 145 142-151 1435 179 0-190 316 0-417 4/4
9.36 1:23:32 0 +1 0 144 144-144 NAN 180 180-180 266 266-266 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    140 avge / 163 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    24 1.9% 10:04
    14 3.6% 11:28
    10 2.0% 9:40

  • Cadence Distribution

    182 avge / 242 max Stride Length: 103cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 89.6 186 9 1:14:31 8:37
    Walk 6.6 128 0.3 5:45 17:04
    Still 0.0 - - 1 -
    Pause 3.8 - - 3:18 -

  • Power Distribution

    328W (525 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:51 7:28 50.69% More
    800m 3:45 7:32 55.07% More
    1km 4:41 7:33 57.33% More
    Mile 7:34 7:34 60.37% More
    5k 25:19 8:09 63.08% More
    5 miles 41:43 8:21 62.47% More
    10k 52:35 8:28 62.04% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:29 7:29 61.08
    5km 24:52 8:00 64.23
    5M 41:10 8:14 63.30
    10km 51:50 8:21 62.94
    10M 1:25:50 8:35 62.54
    Half 1:54:16 8:43 61.31
    20M 2:58:57 8:57 61.51
    Mara 3:58:15 9:06 61.12
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