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Tue 11th Mar 2025 at 10:51am by RooA

Run > Intervals
  • Time
    48:14
  • Miles
    5.10
  • Min/mi
    9:27
  • Pacing
    37.7%
  • WAVA
    51.26
  • Stride(cm)
    98
  • Cals
    541
  • Watts
    297
  • Cadence
    173
  • BPM
    154
  • %MHR
    79.1
  • B/mi
    1460
  • Asc(m)
    38
  • Surface
    Road

Notes & Comments

Descending Intervals with Runna ✅

0.60mi warm up at a conversational pace (no faster than 9:15/mi), 60s walking rest

1mi at 7:55/mi, 120s walking rest
Actual pace: 7.37/mi
3 reps of:
• 0.50mi at 7:35/mi, 90s walking rest
Paces: 7.26, 7.27, 7.29
3 reps of:
• 0.25mi at 7:10/mi, 60s walking rest
Paces: 7.05, 7.13, 7.13
0.60mi cool down at a conversational pace (or slower!)

1) 0.6mi - 6:29(10:48/mi) 129/146bpm [1393b/mi] 64cal 252/325W
2) 0.07mi - 1:00(13:54/mi) 142/149bpm [1974b/mi] 9cal 149/253W
3) 1mi - 7:37(7:37/mi) 167/174bpm [1271b/mi] 96cal 353/460W
4) 0.12mi - 2:00(16:47/mi) 141/171bpm [2365b/mi] 16cal 99/301W
5) 0.5mi - 3:43(7:26/mi) 163/174bpm [1210b/mi] 47cal 363/460W
6) 0.09mi - 1:30(16:32/mi) 150/172bpm [2479b/mi] 13cal 85/409W
7) 0.5mi - 3:44(7:27/mi) 164/175bpm [1222b/mi] 47cal 347/451W
8) 0.09mi - 1:30(16:37/mi) 152/176bpm [2526b/mi] 14cal 140/402W
9) 0.5mi - 3:45(7:29/mi) 167/177bpm [1251b/mi] 48cal 348/430W
10) 0.09mi - 1:30(16:04/mi) 155/176bpm [2490b/mi] 14cal 88/361W
11) 0.25mi - 1:46(7:05/mi) 162/178bpm [1147b/mi] 23cal 366/423W
12) 0.06mi - 1:00(17:40/mi) 168/178bpm [2969b/mi] 12cal 93/170W
13) 0.25mi - 1:48(7:13/mi) 166/177bpm [1198b/mi] 22cal 375/432W
14) 0.05mi - 1:00(18:49/mi) 167/177bpm [3143b/mi] 12cal 114/426W
15) 0.25mi - 1:48(7:13/mi) 166/178bpm [1199b/mi] 22cal 370/459W
16) 0.06mi - 1:00(17:35/mi) 167/178bpm [2937b/mi] 12cal 112/440W
17) 0.6mi - 6:54(11:30/mi) 140/151bpm [1610b/mi] 68cal 239/341W
18) 0.02mi - 11(11:20/mi) 141/142bpm [1599b/mi] 2cal 223/262W
6:29 1:00 7:37 2:00 3:43 1:30 3:44 1:30 3:45 1:30 1:46 1:00 1:48 1:00 1:48 1:00 6:54 11
Jaks
Excellent 👏

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 10:28 10:28 +2 17:26 129 105-146 2249 168 0-180 254 0-325 18/18
0.67 11:27 59 13:47 143 132-149 1970 100 0-240 147 0-253 2/2
1.67 19:04 7:37 7:37 167 130-174 1273 183 0-192 352 0-460 13/13
1.79 21:03 1:59 16:51 141 120-171 2376 89 0-128 101 0-345 3/2
2.29 24:46 3:43 7:26 163 120-174 1212 183 0-190 362 0-460 7/6
2.38 26:15 1:29 16:40 151 122-172 2516 60 0-186 89 0-409 2/2
2.88 29:59 3:44 7:27 164 118-175 1223 181 0-192 346 0-451 8/6
2.97 31:28 1:29 16:32 152 127-176 2514 90 0-126 137 0-402 2/4
3.47 35:12 3:44 7:30 167 127-177 1252 183 0-192 348 0-430 7/9
3.56 36:41 1:29 16:06 155 129-176 2496 60 0-188 91 0-363 5/4
3.81 38:27 1:46 7:04 162 128-178 1145 187 128-196 366 147-423 6/7
3.86 39:26 59 17:42 168 148-178 2973 88 0-192 99 0-411 3/2
4.11 41:14 1:48 7:14 166 144-177 1200 187 0-196 375 0-432 4/5
4.16 42:13 59 18:40 167 146-177 3118 105 0-232 119 0-426 2/2
4.41 44:01 1:48 7:15 166 141-178 1203 181 0-194 370 41-459 6/6
4.47 45:00 59 17:56 167 146-178 2994 82 0-190 117 0-440 2/2
5.07 51:54 6:54 11:30 140 134-151 1611 162 0-176 239 0-341 17/16
5.08 52:04 10 +1 11:21 141 140-142 1601 137 0-176 203 85-262 0/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    154 avge / 178 max Delete HR Trace

  • Cadence Distribution

    173 avge / 240 max Stride Length: 98cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 76.9 183 4.6 39:27 9:14
    Walk 17.5 120 0.5 9:40 19:32
    Still 0.1 - - 2 -
    Pause 5.5 - - 3:04 -

  • Power Distribution

    297W (460 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:44 7:00 51.41% More
    800m 3:41 7:24 53.71% More
    1km 4:42 7:33 54.81% More
    Mile 7:37 7:37 57.51% More
    5k 26:48 8:38 55.50% More
    5 miles 51:05 10:13 47.47% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:17 8:17 52.83
    5km 28:14 9:05 52.68
    5M 47:13 9:27 51.35
    10km 59:43 9:37 50.71
    10M 1:39:52 9:59 49.86
    Half 2:13:42 10:12 49.21
    20M 3:31:14 10:34 48.60
    Mara 4:42:49 10:48 47.95
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