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Mon 17th Mar 2025 at 6:28am by Ness

Run > Intervals
  • Good
  • Time
    1:10:51
  • Miles
    6.64
  • Min/mi
    10:40
  • Pacing
    89.1%
  • WAVA
    53.51
  • Stride(cm)
    87
  • Cals
    641
  • Cadence
    173
  • BPM
    133
  • %MHR
    71.9
  • B/mi
    1418
  • Asc(m)
    71
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

1.5 mile warm up. 10 x 400 metre intervals with 2 minutes recovery. 1 mile cool down. Had a bit of a technology fail at the end of my first interval. Garmin for some reason stopped syncing to my phone so I wasn't getting times information through my headphones like I normally do. Most of the intervals were close to the target of 2:20 though....
1) 1mi - 10:38(10:38/mi) 121/131bpm [1287b/mi] 92cal
2) 0.5mi - 5:11(10:21/mi) 129/137bpm [1336b/mi] 47cal
3) 0.25mi - 2:21(9:28/mi) 136/140bpm [1288b/mi] 23cal
4) 0.12mi - 2:00(16:04/mi) 122/136bpm [1959b/mi] 13cal
5) 0.25mi - 2:22(9:30/mi) 135/145bpm [1282b/mi] 23cal
6) 0.17mi - 2:00(11:27/mi) 129/141bpm [1477b/mi] 16cal
7) 0.25mi - 2:23(9:35/mi) 136/144bpm [1304b/mi] 23cal
8) 0.17mi - 2:00(12:00/mi) 130/142bpm [1560b/mi] 16cal
9) 0.25mi - 2:23(9:34/mi) 136/143bpm [1301b/mi] 24cal
10) 0.17mi - 2:00(11:41/mi) 138/147bpm [1611b/mi] 17cal
11) 0.25mi - 2:28(9:54/mi) 139/143bpm [1376b/mi] 24cal
12) 0.15mi - 2:00(13:09/mi) 128/139bpm [1683b/mi] 15cal
13) 0.25mi - 2:21(9:26/mi) 137/143bpm [1293b/mi] 25cal
14) 0.17mi - 2:00(11:48/mi) 135/143bpm [1593b/mi] 17cal
15) 0.25mi - 2:24(9:38/mi) 139/145bpm [1338b/mi] 24cal
16) 0.16mi - 2:00(12:09/mi) 132/141bpm [1603b/mi] 15cal
17) 0.25mi - 2:28(9:57/mi) 141/146bpm [1403b/mi] 25cal
18) 0.17mi - 2:00(12:06/mi) 134/144bpm [1622b/mi] 16cal
19) 0.25mi - 2:21(9:27/mi) 135/137bpm [1276b/mi] 23cal
20) 0.18mi - 2:00(11:19/mi) 138/141bpm [1562b/mi] 18cal
21) 0.25mi - 2:31(10:07/mi) 144/151bpm [1456b/mi] 26cal
22) 0.18mi - 2:00(10:49/mi) 136/147bpm [1471b/mi] 17cal
23) 1mi - 11:00(11:00/mi) 139/150bpm [1529b/mi] 102cal
10:38 5:11 2:21 2:00 2:22 2:00 2:23 2:00 2:23 2:00 2:28 2:00 2:21 2:00 2:24 2:00 2:28 2:00 2:21 2:00 2:31 2:00 11:00 1
Velociraptor
Well done 😀
EvilPixie
Nice running
Ness
Thanks both 😊
Rosehip
great start to the week! well done :)
Fenland Flier
Great reps.
Ness
Yes it is a good start to the week. Thank you! 😊
Ness
Thanks FF
Sigh
Well done!
Ness
Thanks 😊
Autumnleaves
Nice work :)
westmoors
Good work.
Ness
Thanks 😊
Jaks
Well done Ness 👏
Ness
Thanks 😊
Mrs Jigs (Luverlylegs)
Good session Ness 👍
Ness
Thanks 😊
geordiegirl
fabulous!
Ness
Thanks 😊

Map
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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.
1.00 10:37 10:37 10:37 119 80-131 1264 170 0-176 15/27
1.50 15:47 5:10 10:21 129 119-137 1335 175 168-178 8/7
1.75 18:08 2:21 9:28 136 132-140 1287 178 174-180 2/7
1.87 20:07 1:59 16:08 122 109-136 1969 133 88-176 6/0
2.12 22:28 2:21 9:29 133 112-145 1262 177 166-182 4/3
2.29 24:27 1:59 11:24 130 122-141 1482 172 170-180 0/5
2.54 26:49 2:23 9:37 136 123-144 1308 178 170-186 2/2
2.70 28:48 1:59 11:57 131 122-142 1565 168 132-180 1/2
2.95 31:11 2:22 9:36 137 125-143 1315 179 174-182 2/4
3.12 33:10 1:59 11:40 137 129-147 1599 173 168-180 2/1
3.37 35:37 2:27 9:55 139 134-143 1378 178 176-184 3/3
3.52 37:35 1:59 13:03 129 120-139 1683 159 122-178 1/2
3.77 39:56 2:21 9:30 136 128-141 1293 181 174-184 1/3
3.94 41:55 1:59 11:44 134 129-143 1573 173 170-180 2/0
4.18 44:18 2:23 9:40 138 128-145 1334 181 174-188 3/5
4.35 46:17 1:59 12:08 132 126-141 1601 171 166-180 3/2
4.59 48:45 2:28 9:58 140 126-146 1395 178 174-180 3/1
4.76 50:44 1:59 12:04 134 127-144 1616 171 166-176 2/2
5.01 53:05 2:21 9:30 135 128-137 1281 178 174-182 1/11
5.18 55:04 1:59 11:16 138 134-141 1554 175 172-178 6/1
5.43 57:34 2:30 10:09 145 134-151 1471 177 174-180 6/3
5.61 59:33 1:59 10:47 137 128-147 1478 174 172-178 1/6
6.61 1:10:34 11:01 +1 11:02 139 128-150 1533 174 168-178 36/16
6.61 1:10:36 2 +1 10:50 140 140-140 1517 176 176-176 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    133 avge / 151 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    13 4.3% 11:23
    11 3.2% 13:29

  • Cadence Distribution

    173 avge / 188 max Stride Length: 87cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 96.3 175 6.5 1:08:13 10:31
    Walk 3.7 127 0.2 2:39 16:54

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:21 9:28 43.98% More
    800m 4:53 9:50 47.54% More
    1km 6:09 9:54 49.02% More
    Mile 10:06 10:06 50.27% More
    5k 32:41 10:31 53.76% More
    5 miles 52:50 10:34 53.82% More
    10k 1:06:07 10:39 53.54% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:10 9:10 55.38
    5km 31:12 10:03 56.31
    5M 52:09 10:26 54.53
    10km 1:05:57 10:37 53.68
    10M 1:50:15 11:02 53.09
    Half 2:27:35 11:16 52.57
    20M 3:53:05 11:39 51.26
    Mara 5:12:00 11:55 50.16

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