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Thu 20th Mar 2025 at 8:31am by AndyJ57

Run > General
  • Time
    1:06:14
  • Miles
    6.25
  • Min/mi
    10:36
  • Pacing
    86.5%
  • WAVA
    52.75
  • Stride(cm)
    87
  • Cals
    710
  • Cadence
    174
  • BPM
    141
  • %MHR
    78.5
  • B/mi
    1498
  • Asc(m)
    18
  • Surface
    Road

Notes & Comments

Coopah marathon plan pyramid interval session. Not sure my head understands what this was meant to achieve but it’s done 😁
1) 0.91mi - 10:00(10:58/mi) 127/138bpm [1394b/mi] 101cal
2) 0.11mi - 1:00(9:07/mi) 135/143bpm [1231b/mi] 12cal
3) 0.15mi - 2:00(13:12/mi) 137/151bpm [1808b/mi] 19cal
4) 0.22mi - 2:00(9:12/mi) 141/149bpm [1298b/mi] 23cal
5) 0.15mi - 2:00(13:23/mi) 136/151bpm [1820b/mi] 17cal
6) 0.32mi - 3:00(9:24/mi) 138/146bpm [1297b/mi] 35cal
7) 0.16mi - 2:00(12:32/mi) 133/149bpm [1668b/mi] 18cal
8) 0.4mi - 4:00(10:00/mi) 136/141bpm [1360b/mi] 44cal
9) 0.16mi - 2:00(12:37/mi) 134/143bpm [1691b/mi] 17cal
10) 0.5mi - 5:00(9:54/mi) 150/157bpm [1486b/mi] 58cal
11) 0.16mi - 2:00(12:43/mi) 140/155bpm [1780b/mi] 19cal
12) 0.42mi - 4:00(9:36/mi) 151/156bpm [1450b/mi] 47cal
13) 0.17mi - 2:00(12:05/mi) 147/151bpm [1776b/mi] 21cal
14) 0.31mi - 3:00(9:32/mi) 147/153bpm [1403b/mi] 35cal
15) 0.17mi - 2:00(11:48/mi) 147/158bpm [1735b/mi] 20cal
16) 0.22mi - 2:00(9:04/mi) 145/156bpm [1315b/mi] 24cal
17) 0.16mi - 2:00(12:44/mi) 140/153bpm [1783b/mi] 18cal
18) 0.12mi - 1:00(8:29/mi) 141/147bpm [1196b/mi] 12cal
19) 0.15mi - 2:00(13:03/mi) 140/150bpm [1827b/mi] 18cal
20) 0.98mi - 10:00(10:14/mi) 150/154bpm [1536b/mi] 115cal
21) 0.32mi - 3:14(9:56/mi) 151/154bpm [1500b/mi] 37cal
10:00 1:00 2:00 2:00 2:00 3:00 2:00 4:00 2:00 5:00 2:00 4:00 2:00 3:00 2:00 2:00 2:00 1:00 2:00 10:00 3:14
Ness
Nice intervals. Well done 👍
AndyJ57
Thanks
Autumnleaves
Intervals are always hard to do solo, well done
AndyJ57
Thanks AL

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.
0.91 9:59 9:59 10:57 127 68-138 1391 171 0-178 10/6
1.02 10:59 1:00 9:07 135 127-143 1231 185 174-190 2/1
1.17 12:59 2:00 13:12 137 127-151 1808 146 0-188 2/3
1.39 14:59 2:00 9:12 141 125-149 1298 187 166-192 2/3
1.54 16:59 2:00 13:23 136 119-151 1820 145 0-190 2/2
1.86 19:59 3:00 9:24 138 122-146 1297 186 176-190 3/3
2.02 21:59 2:00 12:32 134 122-149 1680 150 0-188 2/2
2.42 25:59 4:00 10:00 136 128-141 1360 183 176-186 4/3
2.58 27:59 2:00 12:37 134 127-143 1691 157 0-184 3/2
3.08 32:59 5:00 9:54 150 135-157 1486 181 174-188 2/4
3.24 34:59 2:00 12:43 140 130-155 1780 154 0-180 3/0
3.65 38:59 4:00 9:36 151 134-156 1450 184 178-190 7/8
3.82 40:59 2:00 12:05 147 141-151 1776 162 80-186 2/2
4.13 43:59 3:00 9:32 147 144-153 1403 183 174-188 5/2
4.30 45:58 1:59 11:49 147 129-158 1737 154 0-186 3/8
4.52 47:57 1:59 9:03 145 130-156 1313 187 174-192 2/1
4.68 49:56 1:59 12:48 140 129-153 1791 149 0-188 1/2
4.79 50:55 59 8:27 141 134-147 1190 189 180-194 0/1
4.94 52:54 1:59 13:05 140 130-150 1831 155 140-190 2/2
5.92 1:02:53 9:59 10:14 150 136-154 1536 176 172-180 9/7
6.24 1:06:06 3:13 +1 9:57 151 149-154 1503 177 172-180 2/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 158 max Delete HR Trace

  • Cadence Distribution

    174 avge / 194 max Stride Length: 87cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 82.3 179 5.4 54:29 10:02
    Walk 17.7 148 0.8 11:44 14:11

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:15 9:03 41.71% More
    800m 4:54 9:51 45.62% More
    1km 6:13 10:00 47.57% More
    Mile 10:04 10:04 51.45% More
    5k 32:21 10:25 52.24% More
    5 miles 52:24 10:29 52.88% More
    10k 1:05:46 10:35 52.74% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:30 9:30 54.55
    5km 31:34 10:10 53.53
    5M 52:17 10:27 53.00
    10km 1:05:50 10:36 52.69
    10M 1:49:00 10:54 52.46
    Half 2:25:08 11:05 52.10
    20M 3:47:16 11:22 52.25
    Mara 5:02:35 11:33 52.61
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