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Wed 19th Mar 2025 at 8:50am by hillstrider

Run > Intervals
  • Time
    57:36
  • Miles
    4.57
  • Min/mi
    12:36
  • Pacing
    58.9%
  • WAVA
    52.01
  • Stride(cm)
    77
  • Cals
    428
  • Cadence
    166
  • BPM
    139
  • %MHR
    82.5
  • B/mi
    1746
  • Asc(m)
    61
  • Surface
    Trail

Notes & Comments

5 x 800 metres with 90 seconds recoveries, run back.

1) 0.5mi - 4:55(9:54/mi) 146/158bpm [1446b/mi] 43cal 6.06/6.62mph
2) 0.04mi - 1:30(38:17/mi) 138/158bpm [5284b/mi] 12cal 1.57/6.53mph
3) 0.5mi - 4:56(9:56/mi) 147/157bpm [1460b/mi] 43cal 6.04/6.74mph
4) 0.04mi - 1:30(40:20/mi) 142/157bpm [5727b/mi] 12cal 1.49/6.8mph
5) 0.5mi - 4:52(9:46/mi) 149/163bpm [1456b/mi] 44cal 6.14/6.95mph
6) 0.04mi - 1:30(42:05/mi) 133/150bpm [5596b/mi] 9cal 1.42/6.93mph
7) 0.5mi - 4:43(9:29/mi) 144/156bpm [1365b/mi] 39cal 6.33/7.1mph
8) 0.04mi - 1:30(37:24/mi) 140/161bpm [5235b/mi] 11cal 1.6/6.82mph
9) 0.5mi - 4:30(9:03/mi) 146/158bpm [1322b/mi] 38cal 6.63/7.68mph
10) 0.04mi - 1:30(42:01/mi) 133/150bpm [5588b/mi] 9cal 1.43/7.08mph
11) 1mi - 14:56(14:56/mi) 127/152bpm [1897b/mi] 90cal 4.02/6.07mph
12) 0.89mi - 11:13(12:33/mi) 137/155bpm [1720b/mi] 78cal 4.78/5.53mph
4:55 1:30 4:56 1:30 4:52 1:30 4:43 1:30 4:30 1:30 14:56 11:13
Lesley C
Great splits, well done!
hillstrider
Thanks Lesley, a really good session on the 800 metres trail track in the forest.

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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.
0.50 4:56 4:56 9:55 146 111-158 1448 169 0-186 31/27
0.54 6:27 1:31 39:12 138 119-157 5409 34 0-178 1/2
1.03 11:17 4:50 9:49 147 120-156 1443 173 0-184 31/33
1.06 12:48 1:31 42:47 140 123-155 5991 39 0-184 3/2
1.56 17:36 4:48 9:40 148 128-162 1430 176 0-192 27/20
1.60 19:06 1:31 43:08 132 113-150 5693 43 0-188 0/5
2.09 23:45 4:38 9:22 144 113-156 1350 179 0-188 26/23
2.13 25:15 1:30 38:36 140 117-159 5403 20 0-186 0/2
2.63 29:43 4:28 9:00 145 115-157 1306 178 0-188 31/27
2.66 31:13 1:30 43:39 132 114-150 5763 18 0-188 0/2
3.66 46:07 14:54 14:54 126 96-152 1878 111 0-180 22/23
4.55 58:16 12:09 +2 13:36 137 114-155 1864 153 0-174 13/33

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    139 avge / 162 max Delete HR Trace

  • Cadence Distribution

    166 avge / 192 max Stride Length: 77cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 86.1 174 4.3 50:17 11:51
    Walk 10.9 98 0.2 6:28 26:40
    Still 1.4 - - 50 -
    Pause 1.6 - - 56 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:10 8:41 53.80% More
    800m 4:27 8:57 59.95% More
    1km 6:43 10:49 53.38% More
    Mile 10:20 10:20 64.02% More
    5k 39:18 12:39 51.48% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:46 9:46 67.69
    5km 36:42 11:49 55.14
    5M 1:03:59 12:48 51.39
    10km 1:22:28 13:16 49.71
    10M 2:23:47 14:23 47.23
    Half 3:17:06 15:03 45.70
    20M 5:23:07 16:09 43.75
    Mara 7:22:58 16:54 42.76

Bespoke Fields

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Asics 1000 v13
Asics 1000 v13
shoes Asics 1000 v11 4th pair

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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