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Wed 5th Mar 2025 at 2:51pm by tipsku

Run > Intervals
  • breezy
  • Time
    14:58
  • Miles
    2.27
  • Min/mi
    6:36
  • WAVA
    71.50
  • Stride(cm)
    125
  • Cals
    148
  • Cadence
    195
  • BPM
    156
  • %MHR
    85
  • B/mi
    1031
  • Surface
    Track

Notes & Comments

P&D W7, D3: modified intervals: 3x 400, 3x 800

First test with the new super shoes KD900: 3x 400 and 3x 800 with Olivia
400s:
1:32.6 - 210 W - 6:12 m/m
1:29.3 - 218 W - 5:51 m/m (oops, that was a bit fast)
1:35* - 214 W - 6:20 m/m * I hit the stop button, only 320 m recorded, extrapolated the data from Stryd where I could see how long I had paused the watch for and then added that to the lap time of 1:17 for 320 m to get my 400 split.

800s:
3:25.7 - 194 W - 6:48 m/m
3:22.6 - 199 W - 6:46 m/m
3:19.3 - 198 W - 6:40 m/m

Great first test with the new shoes. It was fun to pace Olivia during her mile TT in lap 3 and then do 3x 800 with her. My legs didn't feel very good initially but improved a bit and the shoes felt amazing so I concentrated on that. Still, felt bloated and my pelvic floor was a bit grumbly but it let me do a few 800s. Pretty fast running today, this bodes well for next week or the week after when I'll have a go at the mile TT.

1) 0.25mi - 1:32(6:12/mi) 145/162bpm [898b/mi] 13cal
2) 0.02mi - 10(8:42/mi) 139/163bpm [1209b/mi] 1cal
3) 0.25mi - 1:29(5:51/mi) 155/165bpm [906b/mi] 14cal
4) 0.2mi - 1:15(6:20/mi) 159/165bpm [1006b/mi] 13cal
5) 0.01mi - 5(14:34/mi) 137/164bpm [1996b/mi] 1cal
6) 0.25mi - 1:44(6:49/mi) 148/159bpm [1009b/mi] 16cal
7) 0.25mi - 1:41(6:48/mi) 162/165bpm [1103b/mi] 18cal
8) 0.02mi - 10(9:06/mi) 144/165bpm [1310b/mi] 2cal
9) 0.25mi - 1:39(6:38/mi) 149/165bpm [988b/mi] 16cal
10) 0.25mi - 1:43(6:53/mi) 165/167bpm [1136b/mi] 18cal
11) 0.01mi - 7(9:53/mi) 157/167bpm [1551b/mi] 1cal
12) 0.25mi - 1:39(6:28/mi) 160/169bpm [1033b/mi] 17cal
13) 0.25mi - 1:41(6:45/mi) 169/171bpm [1140b/mi] 18cal
14) 0.01mi - 2(4:14/mi) 170/170bpm [720b/mi]
1:32 10 1:29 1:15 5 1:44 1:41 10 1:39 1:43 7 1:39 1:41 2
Velociraptor
Well done :)
riggys99
Nice track session hope it went well
tipsku
Yes, it was surprisingly fast today even though I didn't feel that good. The new shoes are amazing :-)
riggys99
Good 😊

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
0.25 1:31 1:31 6:05 145 86-162 883 196 152-232 0/0
0.27 3:45 2:14 +1 2:03:36 141 107-163 17426 182 156-194 0/0
0.52 5:13 1:28 5:47 155 119-165 898 198 188-204 0/0
0.72 9:53 4:40 +2 23:39 159 113-165 3761 199 166-216 0/0
0.72 9:56 2 +1 8:49 164 163-164 1447 193 190-196 0/0
0.98 13:53 3:57 +1 15:39 147 116-164 2300 190 82-202 0/0
1.22 15:33 1:40 6:48 162 158-165 1102 194 188-198 0/0
1.24 18:44 3:11 +1 3:17:41 144 103-165 28467 153 0-200 0/0
1.49 20:22 1:38 6:34 148 105-165 973 196 190-206 0/0
1.73 22:04 1:43 6:54 165 163-167 1139 194 190-198 0/0
1.74 23:12 1:08 +1 1:38:44 157 140-167 15500 157 114-192 0/0
2.00 24:51 1:39 6:31 160 144-169 1043 198 124-202 0/0
2.24 26:30 1:39 6:43 169 167-171 1136 197 194-200 0/0
2.25 26:32 2 +1 10:45 170 169-171 1828 195 194-196 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    156 avge / 171 max Delete HR Trace

  • Cadence Distribution

    195 avge / 232 max Stride Length: 125cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 77.4 195 2.3 19:56 10:09
    Walk 12.4 104 0 3:41 11:27:43
    Still 0.1 - - 1 -
    Pause 10.2 - - 3:01 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:26 5:47 62.82% More
    800m 3:17 6:36 60.80% More
    1km 5:10 8:19 50.19% More
    Mile 7:43 7:43 57.03% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:17 6:17 70.10
    5km 20:52 6:43 71.92
    5M 34:34 6:55 70.70
    10km 43:31 7:00 70.11
    10M 1:12:04 7:12 69.62
    Half 1:35:57 7:19 69.10
    20M 2:30:15 7:31 68.79
    Mara 3:20:03 7:38 68.21

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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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