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Wed 5th Feb 2025 at 12:55pm by RooA

Run > Intervals
  • Time
    51:58
  • Miles
    5.15
  • Min/mi
    10:05
  • Pacing
    72%
  • WAVA
    48.11
  • Stride(cm)
    94
  • Cals
    554
  • Watts
    295
  • Cadence
    169
  • BPM
    155
  • %MHR
    79.5
  • B/mi
    1564
  • Asc(m)
    30
  • Surface
    Road

Notes & Comments

Shorter Intervals with Runna ✅

0.60mi warm up at a conversational pace (no faster than 9:40/mi), 60s walking rest
2 reps of:
• 0.50mi at 8:00/mi, 90s walking rest
6 reps of:
• 0.25mi at 7:35/mi, 60s walking rest
60s walking rest
5 reps of:
• 0.10mi at 7:15/mi, 40s walking rest
40s walking rest
0.60mi cool down at a conversational pace (or slower!)

Paces for reps:
7.53, 7.46
7.32, 7.28, 7.19, 7.22, 7.12, 7.10
6.07, 7.05, 6.12, 6.41, 6.24

1) 0.6mi - 6:55(11:32/mi) 133/145bpm [1533b/mi] 68cal 264/338W
2) 0.05mi - 1:00(18:35/mi) 134/142bpm [2490b/mi] 7cal 92/266W
3) 0.5mi - 3:57(7:53/mi) 161/172bpm [1270b/mi] 48cal 329/362W
4) 0.09mi - 1:30(16:16/mi) 157/171bpm [2553b/mi] 15cal 140/278W
5) 0.5mi - 3:53(7:46/mi) 165/172bpm [1281b/mi] 47cal 351/453W
6) 0.09mi - 1:30(17:23/mi) 156/172bpm [2712b/mi] 14cal 140/350W
7) 0.25mi - 1:53(7:32/mi) 159/171bpm [1197b/mi] 22cal 364/511W
8) 0.06mi - 1:00(16:32/mi) 158/171bpm [2613b/mi] 10cal 69/273W
9) 0.25mi - 1:52(7:28/mi) 160/174bpm [1194b/mi] 22cal 336/448W
10) 0.06mi - 1:00(16:03/mi) 164/174bpm [2634b/mi] 11cal 99/303W
11) 0.25mi - 1:50(7:19/mi) 162/176bpm [1185b/mi] 21cal 364/482W
12) 0.06mi - 1:00(16:09/mi) 165/176bpm [2665b/mi] 11cal 75/358W
13) 0.25mi - 1:50(7:22/mi) 166/175bpm [1222b/mi] 22cal 360/467W
14) 0.06mi - 1:00(17:08/mi) 163/173bpm [2794b/mi] 10cal 74/384W
15) 0.25mi - 1:48(7:12/mi) 166/178bpm [1195b/mi] 22cal 360/486W
16) 0.06mi - 1:00(15:48/mi) 169/178bpm [2670b/mi] 11cal 105/308W
17) 0.25mi - 1:48(7:10/mi) 169/175bpm [1211b/mi] 22cal 356/482W
18) 0.06mi - 1:00(17:26/mi) 167/175bpm [2912b/mi] 11cal 56/353W
19) 0.05mi - 1:00(18:24/mi) 135/151bpm [2484b/mi] 6cal 43/149W
20) 0.1mi - 37(6:07/mi) 139/167bpm [849b/mi] 6cal 388/593W
21) 0.04mi - 40(16:19/mi) 165/169bpm [2692b/mi] 7cal 123/391W
22) 0.1mi - 43(7:05/mi) 161/173bpm [1141b/mi] 8cal 328/448W
23) 0.04mi - 40(16:06/mi) 173/176bpm [2786b/mi] 8cal 70/397W
24) 0.1mi - 37(6:12/mi) 165/171bpm [1024b/mi] 7cal 373/501W
25) 0.04mi - 40(15:21/mi) 172/176bpm [2641b/mi] 8cal 30/430W
26) 0.1mi - 40(6:41/mi) 167/173bpm [1115b/mi] 8cal 330/454W
27) 0.04mi - 40(17:55/mi) 175/176bpm [3136b/mi] 8cal 78/441W
28) 0.1mi - 38(6:24/mi) 171/177bpm [1094b/mi] 8cal 402/548W
29) 0.05mi - 40(14:43/mi) 177/182bpm [2605b/mi] 8cal 167/516W
30) 0.03mi - 40(19:25/mi) 151/165bpm [2932b/mi] 6cal 92/150W
31) 0.6mi - 7:20(12:13/mi) 143/152bpm [1747b/mi] 66cal 241/370W
32) 0.06mi - 38(11:18/mi) 142/143bpm [1604b/mi] 6cal 200/259W
6:55 1:00 3:57 1:30 3:53 1:30 1:53 1:00 1:52 1:00 1:50 1:00 1:50 1:00 1:48 1:00 1:48 1:00 1:00 37 40 43 40 37 40 40 40 38 40 40 7:20 38

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.
0.60 6:55 6:55 11:31 133 94-145 1532 169 0-176 264 0-338 14/13
0.65 7:54 59 18:23 134 119-142 2462 66 0-174 95 0-266 4/2
1.15 11:50 3:56 7:54 161 119-172 1271 178 0-188 329 0-362 3/7
1.24 13:19 1:29 16:17 157 141-171 2557 113 0-180 142 0-330 1/2
1.74 17:12 3:52 7:46 165 135-172 1280 179 0-188 351 0-453 7/8
1.83 18:41 1:29 17:28 156 134-172 2724 98 0-186 142 0-350 3/2
2.08 20:33 1:52 7:31 159 130-171 1196 173 0-188 364 0-511 3/4
2.14 21:32 59 16:39 158 140-171 2629 54 0-182 74 0-340 2/1
2.39 23:24 1:52 7:29 160 136-174 1197 171 0-188 334 0-448 3/5
2.45 24:23 59 16:15 165 144-174 2681 66 0-182 103 0-354 3/2
2.70 26:13 1:50 7:20 162 139-176 1188 173 0-188 362 0-482 3/4
2.76 27:12 59 15:54 165 147-176 2625 52 0-186 80 0-358 3/1
3.01 29:03 1:51 7:25 165 142-175 1225 171 0-192 356 0-467 3/5
3.06 30:02 59 17:15 164 144-173 2830 50 0-184 79 0-384 2/1
3.31 31:51 1:48 7:13 166 142-178 1199 171 0-190 357 0-486 4/5
3.38 32:50 59 15:53 169 154-178 2685 67 0-186 109 0-352 3/2
3.63 34:37 1:48 7:11 169 152-175 1215 170 0-190 353 0-482 3/4
3.68 35:36 59 17:14 167 153-175 2879 40 0-184 61 0-353 2/1
3.74 36:36 1:00 18:24 135 126-153 2484 36 0-118 42 0-149 1/1
3.84 37:14 38 6:15 138 125-167 863 160 0-198 381 0-593 1/3
3.88 37:53 39 16:24 165 157-169 2705 89 0-190 130 0-393 1/1
3.98 38:36 43 7:10 161 151-173 1155 162 0-194 324 0-448 3/1
4.02 39:15 39 16:43 173 167-176 2892 49 0-120 68 0-397 1/0
4.12 39:52 37 6:13 165 159-171 1025 154 0-194 367 0-501 1/4
4.16 40:31 39 15:42 172 168-176 2700 30 0-190 40 0-438 1/1
4.26 41:12 40 6:44 167 160-173 1124 151 0-196 322 0-454 1/1
4.29 41:51 39 18:05 175 173-176 3166 56 0-194 87 0-446 2/1
4.39 42:28 38 6:21 171 166-177 1085 177 0-194 402 0-548 1/3
4.44 43:07 39 14:36 177 165-182 2585 108 0-188 174 0-548 1/1
4.47 43:46 39 19:28 151 138-165 2940 93 0-120 92 0-150 1/1
5.07 51:06 7:20 12:14 143 132-152 1749 170 0-176 241 0-370 12/14
5.13 51:44 38 +1 11:18 142 141-143 1604 136 0-174 195 0-259 2/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    155 avge / 182 max Delete HR Trace

  • Cadence Distribution

    169 avge / 198 max Stride Length: 94cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 81.7 179 4.6 42:28 9:12
    Walk 18.1 119 0.5 9:23 17:27
    Still 0.2 - - 7 -

  • Power Distribution

    295W (593 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:46 7:08 50.41% More
    800m 3:50 7:42 51.60% More
    1km 5:35 8:59 46.13% More
    Mile 8:35 8:35 50.99% More
    5k 28:33 9:11 52.10% More
    5 miles 50:07 10:01 48.38% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:50 8:50 49.54
    5km 30:06 9:41 49.41
    5M 50:20 10:04 48.17
    10km 1:03:40 10:15 47.57
    10M 1:46:28 10:39 46.77
    Half 2:22:33 10:53 46.15
    20M 3:45:12 11:16 45.58
    Mara 5:01:31 11:30 44.98
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