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Thu 30th Jan 2025 at 6:51pm by Alun

Run > Intervals
  • cold
  • Time
    36:31
  • Miles
    5.20
  • Min/mi
    7:01
  • Pacing
    79.5%
  • WAVA
    72.79
  • Stride(cm)
    144
  • Cals
    608
  • Watts
    423
  • Cadence
    159
  • BPM
    150
  • %MHR
    86.1
  • B/mi
    1052
  • Asc(m)
    48
  • Surface
    Grass

Notes & Comments

Distance Group Grass Session
10 x 700m laps with rolling recoveries (to the next corner apart from the "dip"), simulated race finish for the final 100 or so metres of the final rep which ended just in time to avoid the vomit comet!!
Reps were 3:03, 2:53, 2:43, 2:36, 2:39, 2:42, 2:41, 2:44, 2:43 and 2:40.
Wore Adidas XCS's for the first time in almost 15 months, much less cushioning than the Dragonfly XC which made it so much tougher!!

1) 0.44mi - 3:04(7:02/mi) 128/139bpm [900b/mi] 45cal 410/500W
2) 0.08mi - 40(8:26/mi) 138/140bpm [1163b/mi] 10cal 376/444W
3) 0.44mi - 2:53(6:38/mi) 142/151bpm [941b/mi] 46cal 437/515W
4) 0.07mi - 34(8:33/mi) 147/151bpm [1256b/mi] 9cal 361/426W
5) 0.42mi - 2:42(6:25/mi) 150/157bpm [961b/mi] 45cal 452/541W
6) 0.1mi - 49(8:31/mi) 145/156bpm [1235b/mi] 13cal 361/438W
7) 0.43mi - 2:36(6:06/mi) 156/162bpm [951b/mi] 46cal 462/577W
8) 0.1mi - 1:01(9:44/mi) 146/162bpm [1421b/mi] 16cal 353/531W
9) 0.44mi - 2:39(6:05/mi) 155/161bpm [943b/mi] 46cal 470/536W
10) 0.09mi - 1:03(11:38/mi) 150/160bpm [1744b/mi] 17cal 347/554W
11) 0.43mi - 2:42(6:16/mi) 154/163bpm [965b/mi] 47cal 463/553W
12) 0.08mi - 55(11:05/mi) 153/164bpm [1697b/mi] 14cal 311/545W
13) 0.43mi - 2:41(6:14/mi) 156/164bpm [972b/mi] 47cal 469/531W
14) 0.07mi - 49(11:03/mi) 153/163bpm [1690b/mi] 13cal 287/436W
15) 0.43mi - 2:44(6:18/mi) 155/163bpm [976b/mi] 47cal 450/526W
16) 0.09mi - 1:02(10:56/mi) 147/162bpm [1607b/mi] 16cal 286/449W
17) 0.43mi - 2:43(6:17/mi) 155/164bpm [973b/mi] 47cal 460/545W
18) 0.1mi - 1:04(10:18/mi) 151/163bpm [1556b/mi] 17cal 320/494W
19) 0.43mi - 2:40(6:08/mi) 157/166bpm [963b/mi] 47cal 472/567W
20) 0.1mi - 1:11(12:15/mi) 150/166bpm [1837b/mi] 20cal 301/577W
3:04 40 2:53 34 2:42 49 2:36 1:01 2:39 1:03 2:42 55 2:41 49 2:44 1:02 2:43 1:04 2:40 1:11

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.
0.44 3:03 3:03 7:01 128 96-139 897 161 86-170 410 37-500 5/6
0.51 3:42 39 8:27 138 135-140 1166 154 152-160 376 344-444 0/0
0.95 6:34 2:52 6:37 142 134-151 939 163 152-174 437 326-515 5/6
1.01 7:08 34 8:36 147 141-151 1263 149 146-158 363 326-426 0/2
1.43 9:49 2:41 6:23 150 141-157 958 166 150-176 452 322-541 5/5
1.52 10:37 48 8:39 145 134-156 1253 146 142-166 361 314-438 0/3
1.95 13:12 2:35 6:05 156 134-162 948 167 136-172 462 310-577 6/6
2.05 14:12 1:00 9:55 146 132-162 1449 145 140-168 353 310-531 1/0
2.48 16:50 2:38 6:05 155 132-161 942 166 146-170 470 326-536 5/6
2.57 17:52 1:02 11:44 150 135-160 1759 142 138-164 347 310-554 4/0
3.00 20:34 2:42 6:17 154 134-163 967 164 142-172 463 289-553 5/5
3.08 21:27 53 11:05 153 141-164 1696 143 140-162 311 239-545 1/1
3.51 24:07 2:40 6:13 156 141-164 969 165 144-170 469 288-531 5/6
3.58 24:55 48 11:16 153 144-163 1724 141 134-164 287 210-436 0/2
4.01 27:38 2:43 6:18 155 141-163 977 163 144-174 450 307-526 5/6
4.10 28:39 1:01 11:02 147 131-162 1621 142 136-164 286 218-449 0/4
4.54 31:21 2:42 6:16 155 131-164 970 163 146-168 460 260-545 6/6
4.64 32:24 1:03 10:23 151 134-163 1567 144 138-168 320 248-494 1/1
5.07 35:03 2:39 6:08 157 136-166 963 165 148-176 473 320-568 6/6
5.16 36:14 1:11 +1 12:42 150 134-166 1906 132 0-174 301 0-577 4/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    150 avge / 166 max Delete HR Trace

  • Cadence Distribution

    159 avge / 176 max Stride Length: 144cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 76.4 164 4.4 27:55 6:22
    Walk 23.4 142 0.8 8:33 10:28
    Still 0.2 - - 4 -

  • Power Distribution

    423W (577 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:28 5:53 59.53% More
    800m 3:11 6:23 65.20% More
    1km 4:01 6:28 67.88% More
    Mile 6:32 6:32 72.34% More
    5k 21:17 6:51 73.29% More
    5 miles 34:36 6:55 73.67% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:17 6:17 75.19
    5km 21:04 6:47 74.06
    5M 35:01 7:00 72.80
    10km 44:10 7:06 72.14
    10M 1:13:25 7:21 71.36
    Half 1:37:57 7:29 70.64
    20M 2:33:54 7:42 70.43
    Mara 3:25:20 7:50 70.64

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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