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Tue 25th Mar 2025 at 11:54am by IdrisTheDragon

Run > Intervals
  • Time
    30:01
  • Miles
    2.53
  • Min/mi
    11:52
  • Pacing
    73.2%
  • WAVA
    42.58
  • Stride(cm)
    81
  • Cals
    299
  • Watts
    232
  • Cadence
    167
  • BPM
    156
  • %MHR
    86.5
  • B/mi
    1847
  • Asc(m)
    12
  • Surface
    Road

Notes & Comments

That was hard work. 2 min run and 1 min walk x 10. For some of the latter ones I didn’t run the full interval but always at least 1 min run

1) 0.36km - 2:00(5:37/km) 130/149bpm [730b/km] 16cal 297/367W
2) 0.09km - 1:00(10:58/km) 155/165bpm [1700b/km] 9cal 115/281W
3) 0.35km - 2:00(5:48/km) 158/173bpm [916b/km] 21cal 258/293W
4) 0.08km - 1:00(11:58/km) 163/174bpm [1950b/km] 10cal 78/292W
5) 0.33km - 2:00(5:59/km) 160/171bpm [957b/km] 21cal 253/317W
6) 0.09km - 1:00(11:28/km) 165/174bpm [1892b/km] 9cal 78/259W
7) 0.33km - 2:00(6:08/km) 158/169bpm [969b/km] 21cal 235/260W
8) 0.08km - 1:00(13:16/km) 163/174bpm [2163b/km] 10cal 64/262W
9) 0.34km - 2:00(5:51/km) 163/174bpm [953b/km] 22cal 265/308W
10) 0.08km - 1:00(11:55/km) 173/180bpm [2061b/km] 10cal 85/263W
11) 0.34km - 2:00(5:52/km) 161/175bpm [943b/km] 21cal 250/292W
12) 0.08km - 1:00(12:51/km) 164/175bpm [2107b/km] 10cal 64/260W
13) 0.25km - 2:00(8:02/km) 153/166bpm [1228b/km] 18cal 175/320W
14) 0.09km - 1:00(10:32/km) 139/152bpm [1463b/km] 6cal 46/162W
15) 0.31km - 2:00(6:26/km) 155/173bpm [996b/km] 20cal 214/290W
16) 0.09km - 1:00(11:16/km) 149/165bpm [1679b/km] 8cal 77/199W
17) 0.26km - 2:00(7:43/km) 155/172bpm [1196b/km] 19cal 137/292W
18) 0.09km - 1:00(11:22/km) 141/152bpm [1602b/km] 7cal 51/163W
19) 0.35km - 2:00(5:44/km) 153/173bpm [878b/km] 21cal 263/306W
20) 0.09km - 1:00(11:15/km) 168/180bpm [1889b/km] 10cal 138/292W
21) 0.09km - 1(12/km) 168/180bpm [33b/km] 10cal 138/292W
2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 2:00 1:00 1
Fenland Flier
You possibly ran the earlier reps too fast.
Ness
Good effort
IdrisTheDragon
I think you could well be right FF - need to work on not letting my legs get carried away with me
Fenland Flier
👍
AndyJ57
Well done 👏
Eawoman45
Well done! Got my interval session (Project Joker) on Sunday. Will try not to go off too quick!

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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.
0.22 1:59 1:59 8:58 130 101-149 1165 180 0-206 297 0-367 4/2
0.28 2:58 59 17:57 155 144-165 2781 89 0-182 115 0-281 2/0
0.49 4:57 1:59 9:18 158 138-173 1469 175 0-188 258 0-293 1/2
0.54 5:57 1:00 19:15 162 146-174 3119 65 0-240 80 0-292 2/1
0.75 7:56 1:59 9:37 160 143-171 1538 170 0-178 253 0-317 1/2
0.80 8:55 59 18:41 165 150-174 3084 78 0-178 78 0-259 1/1
1.00 10:54 1:59 9:51 158 139-169 1556 176 118-184 235 102-260 1/4
1.05 11:53 59 21:41 163 147-174 3534 51 0-178 62 0-262 1/1
1.26 13:52 1:59 9:26 163 141-174 1538 175 106-184 265 0-308 3/3
1.31 14:51 59 19:33 173 147-180 3383 74 0-240 83 0-263 2/1
1.52 16:50 1:59 9:27 161 140-175 1521 169 0-188 251 0-292 1/2
1.56 17:49 59 20:48 163 147-175 3390 65 0-236 65 0-260 1/2
1.72 19:48 1:59 12:56 153 139-166 1978 130 0-244 173 0-320 6/2
1.77 20:47 59 17:26 139 129-152 2423 51 0-244 45 0-162 1/2
1.97 22:46 1:59 10:19 155 127-173 1599 156 0-242 212 0-290 3/5
2.02 23:45 59 18:40 148 137-165 2763 64 0-128 75 0-199 1/0
2.18 25:44 1:59 12:28 155 134-172 1933 93 0-186 135 0-292 3/2
2.23 26:43 59 18:36 141 132-152 2623 44 0-132 50 0-163 1/1
2.45 28:42 1:59 9:16 153 133-173 1417 172 0-188 264 0-306 2/3
2.50 29:42 1:00 +1 19:24 168 150-180 3260 122 0-242 136 0-292 1/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    156 avge / 180 max Delete HR Trace

  • Cadence Distribution

    167 avge / 244 max Stride Length: 81cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 73.4 180 2.2 22:01 10:01
    Walk 21.5 120 0.3 6:26 19:20
    Still 5.1 - - 1:33 -

  • Power Distribution

    232W (367 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:27 9:51 39.17% More
    800m 5:05 10:13 41.34% More
    1km 6:41 10:46 40.84% More
    Mile 10:51 10:51 42.76% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:58 10:58 42.34
    5km 37:30 12:04 42.66
    5M 1:02:50 12:34 41.22
    10km 1:19:32 12:48 40.54
    10M 2:13:14 13:19 39.89
    Half 2:58:34 13:38 39.39
    20M 4:42:32 14:08 38.52
    Mara 6:18:39 14:27 37.75
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