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Thu 13th Feb 2025 at 10:54am by RooA

Run > Intervals
  • Time
    1:02:56
  • Miles
    6.13
  • Min/mi
    10:16
  • Pacing
    74%
  • WAVA
    47.49
  • Stride(cm)
    91
  • Cals
    695
  • Watts
    279
  • Cadence
    173
  • BPM
    156
  • %MHR
    80.1
  • B/mi
    1604
  • Asc(m)
    29
  • Surface
    Road

Notes & Comments

K200s with Runna ✅

1.6mi warm up at a conversational pace (no faster than 9:30/mi), 90s walking rest, adding 3x 15s fast bursts towards the end of your warm up jog to inject some pace into your legs before we start the main session!

Repeat the following 4x:
----------
0.60mi at 7:55/mi, 60s walking rest: 7.51, 7.51, 7.55, 7.58
0.10mi at 7:05/mi, 90s walking rest: 6.25, 6.27, 6.25, 6.09
----------

1mi cool down at a conversational pace (or slower!)

1) 1.6mi - 17:22(10:51/mi) 149/175bpm [1617b/mi] 189cal 258/526W
2) 0.09mi - 1:30(15:51/mi) 139/150bpm [2202b/mi] 12cal 157/259W
3) 0.6mi - 4:43(7:51/mi) 170/179bpm [1335b/mi] 61cal 334/414W
4) 0.07mi - 1:00(13:26/mi) 170/178bpm [2282b/mi] 11cal 96/304W
5) 0.1mi - 39(6:25/mi) 163/176bpm [1047b/mi] 8cal 351/452W
6) 0.1mi - 1:30(15:47/mi) 159/178bpm [2510b/mi] 15cal 83/420W
7) 0.6mi - 4:42(7:51/mi) 170/184bpm [1333b/mi] 61cal 336/419W
8) 0.06mi - 1:00(15:48/mi) 170/183bpm [2687b/mi] 12cal 93/337W
9) 0.1mi - 39(6:27/mi) 162/172bpm [1046b/mi] 8cal 375/503W
10) 0.09mi - 1:30(16:17/mi) 162/176bpm [2638b/mi] 17cal 92/469W
11) 0.6mi - 4:45(7:55/mi) 176/190bpm [1393b/mi] 64cal 340/430W
12) 0.06mi - 1:00(16:59/mi) 175/188bpm [2973b/mi] 12cal 47/261W
13) 0.1mi - 38(6:25/mi) 158/164bpm [1013b/mi] 7cal 330/451W
14) 0.1mi - 1:30(14:44/mi) 161/170bpm [2372b/mi] 15cal 77/175W
15) 0.6mi - 4:47(7:58/mi) 152/171bpm [1212b/mi] 63cal 337/409W
16) 0.06mi - 1:00(17:39/mi) 156/172bpm [2752b/mi] 8cal 107/218W
17) 0.1mi - 37(6:09/mi) 165/177bpm [1014b/mi] 8cal 391/478W
18) 0.09mi - 1:30(17:22/mi) 164/181bpm [2848b/mi] 15cal 68/448W
19) 1mi - 12:26(12:26/mi) 145/150bpm [1802b/mi] 108cal 229/308W
20) 0.01mi - 9(18:23/mi) 146/147bpm [2684b/mi] 1cal 30/268W
17:22 1:30 4:43 1:00 39 1:30 4:42 1:00 39 1:30 4:45 1:00 38 1:30 4:47 1:00 37 1:30 12:26 9
Jaks
Well done 👏

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.
1.60 17:22 17:22 10:51 149 100-175 1617 171 0-196 258 0-526 19/17
1.69 18:51 1:29 15:47 139 129-150 2193 109 0-132 155 0-259 2/1
2.29 23:34 4:42 7:51 170 131-179 1335 178 0-190 334 0-414 6/6
2.37 24:33 59 13:28 170 155-178 2291 69 0-176 97 0-304 1/1
2.47 25:11 38 6:23 163 153-176 1041 167 0-196 351 0-452 1/1
2.56 26:40 1:29 15:40 159 139-178 2492 60 0-194 86 0-424 2/1
3.16 31:23 4:42 7:51 170 136-184 1336 182 0-190 336 0-419 7/7
3.22 32:22 59 16:02 170 156-183 2724 73 0-130 90 0-337 1/1
3.32 33:00 38 6:26 163 153-173 1048 165 0-194 378 0-503 0/1
3.41 34:29 1:28 16:24 162 142-176 2656 59 0-128 91 0-469 1/1
4.01 39:13 4:45 7:56 176 140-190 1395 183 0-192 340 0-430 9/7
4.07 40:13 59 16:51 175 155-188 2949 45 0-186 51 0-328 0/1
4.17 40:51 38 6:27 158 154-164 1020 162 0-200 330 0-451 0/1
4.27 42:20 1:29 14:53 161 148-170 2397 63 0-136 77 0-175 1/1
4.87 47:07 4:47 7:58 152 141-171 1212 181 0-192 337 0-409 9/6
4.92 48:06 59 17:39 156 145-172 2753 96 0-158 105 0-218 0/2
5.02 48:43 36 6:07 165 157-177 1010 175 98-198 391 116-478 1/1
5.11 50:12 1:29 17:37 164 140-181 2890 56 0-196 72 0-459 0/1
6.11 1:02:37 12:25 12:26 145 134-150 1802 169 0-176 230 0-308 10/11
6.11 1:02:45 8 +1 21:06 146 145-147 3080 0 0-0 30 0-268 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    156 avge / 190 max Delete HR Trace

  • Cadence Distribution

    173 avge / 200 max Stride Length: 91cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 87.9 179 5.7 55:18 9:45
    Walk 11.7 122 0.5 7:20 15:51
    Still 0.5 - - 18 -

  • Power Distribution

    279W (526 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:53 7:34 47.49% More
    800m 3:53 7:49 50.82% More
    1km 4:59 8:01 51.64% More
    Mile 8:50 8:50 49.57% More
    5k 27:40 8:54 53.77% More
    5 miles 48:21 9:40 50.15% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:52 8:52 49.35
    5km 30:12 9:43 49.25
    5M 50:30 10:06 48.02
    10km 1:03:52 10:17 47.42
    10M 1:46:48 10:41 46.62
    Half 2:23:00 10:55 46.01
    20M 3:45:55 11:18 45.44
    Mara 5:02:29 11:33 44.83
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