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Wed 26th Mar 2025 at 9:35am by AndyS

Run > Intervals
  • Time
    56:56
  • Miles
    4.07
  • Min/mi
    13:59
  • Pacing
    82.8%
  • WAVA
    36.81
  • Stride(cm)
    76
  • Cals
    645
  • Watts
    283
  • Cadence
    152
  • BPM
    121
  • %MHR
    75.7
  • B/mi
    1694
  • Asc(m)
    33
  • Surface
    Road

Notes & Comments

Garmin Sprints workout:
15:00 Warmup
3x

3x(0:15 sprint/3:00 recover)

5:00 recover
10:00 cooldown

No HRM strap, so HR data all over the place.
The actual sprints felt ok, but everything else felt truly awful.

1) 1km - 8:02(8:02/km) 122/136bpm [979b/km] 101cal 292/574W
2) 0.87km - 6:58(7:59/km) 124/136bpm [989b/km] 89cal 286/502W
3) 0.05km - 15(5:26/km) 129/131bpm [700b/km] 4cal 414/503W
4) 0.33km - 3:00(9:12/km) 122/141bpm [1122b/km] 34cal 188/539W
5) 0.06km - 15(4:16/km) 107/110bpm [456b/km] 4cal 548/637W
6) 0.3km - 3:00(9:58/km) 118/140bpm [1175b/km] 30cal 177/547W
7) 0.06km - 15(4:33/km) 116/123bpm [527b/km] 4cal 454/572W
8) 0.53km - 5:00(9:21/km) 122/141bpm [1141b/km] 60cal 218/554W
9) 0.05km - 15(4:36/km) 124/131bpm [571b/km] 4cal 461/528W
10) 0.32km - 3:00(9:23/km) 122/142bpm [1144b/km] 33cal 186/521W
11) 0.05km - 15(4:36/km) 119/122bpm [548b/km] 4cal 442/563W
12) 0.32km - 3:00(9:23/km) 121/139bpm [1135b/km] 32cal 195/475W
13) 0.06km - 15(4:19/km) 127/128bpm [549b/km] 4cal 565/606W
14) 0.5km - 5:00(9:59/km) 121/143bpm [1208b/km] 52cal 172/570W
15) 0.05km - 15(4:38/km) 114/116bpm [527b/km] 4cal 521/680W
16) 0.33km - 3:00(9:10/km) 122/139bpm [1118b/km] 32cal 207/487W
17) 0.06km - 15(4:25/km) 122/124bpm [539b/km] 4cal 610/740W
18) 0.3km - 3:00(9:53/km) 121/142bpm [1197b/km] 30cal 160/536W
19) 0.06km - 15(4:16/km) 112/114bpm [478b/km] 4cal 405/665W
20) 1km - 8:54(8:54/km) 121/135bpm [1077b/km] 92cal 222/554W
21) 0.12km - 1:06(9:27/km) 122/129bpm [1153b/km] 11cal 210/361W
22) 0.13km - 1:41(13:07/km) 108/119bpm [1417b/km] 13cal 173/334W
8:02 6:58 15 3:00 15 3:00 15 5:00 15 3:00 15 3:00 15 5:00 15 3:00 15 3:00 15 8:54 1:06 1:41

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.
0.62 8:01 8:01 12:55 122 104-136 1575 149 0-190 292 0-574 14/15
1.16 14:59 6:58 12:50 124 108-136 1591 145 0-188 286 0-502 12/12
1.19 15:12 13 8:01 129 126-131 1034 189 180-198 422 378-537 1/0
1.39 18:12 2:59 14:50 122 106-141 1810 100 0-200 189 0-539 4/4
1.43 18:26 14 6:54 107 103-110 738 202 190-208 548 415-637 1/0
1.61 21:26 3:00 16:06 118 103-140 1900 100 0-204 178 0-547 6/8
1.65 21:40 14 7:04 117 112-124 827 197 178-210 460 320-572 2/0
1.98 26:40 4:59 15:06 122 98-141 1842 119 0-208 218 0-554 8/9
2.01 26:54 14 7:24 125 119-133 925 198 186-202 464 400-528 1/1
2.21 29:54 3:00 15:10 122 104-142 1850 105 0-204 186 0-521 4/5
2.24 30:08 14 7:18 119 116-123 868 192 180-202 444 337-563 1/0
2.44 33:08 2:59 15:10 121 104-139 1835 120 0-234 196 0-475 2/4
2.47 33:22 14 6:58 127 126-128 884 200 188-204 565 462-606 1/0
2.78 38:21 4:59 16:07 120 105-143 1934 94 0-204 173 0-570 9/10
2.81 38:36 14 7:29 114 110-116 853 200 192-204 518 400-680 1/0
3.02 41:35 2:59 14:47 122 105-139 1804 115 0-202 209 0-487 6/4
3.05 41:50 14 7:01 123 121-124 863 195 184-206 605 456-740 1/0
3.24 44:49 3:00 16:00 121 106-142 1936 99 0-206 159 0-536 4/4
3.27 45:04 14 6:48 112 110-114 762 139 0-204 414 0-665 1/0
3.89 53:58 8:55 14:22 121 108-135 1738 126 0-244 223 0-554 12/13
3.97 55:04 1:06 15:16 122 114-129 1862 126 0-188 212 0-361 1/3
4.04 56:45 1:41 +1 21:23 108 97-119 2309 115 0-178 173 0-334 2/2

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    121 avge / 143 max Delete HR Trace

  • Cadence Distribution

    152 avge / 244 max Stride Length: 76cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 51.5 183 2.6 29:20 11:17
    Walk 48.0 117 1.5 27:19 18:36
    Still 0.5 - - 17 -

  • Power Distribution

    283W (740 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 29 7:52 39.91% More
    200m 1:13 9:45 34.70% More
    400m 2:57 11:54 29.81% More
    800m 6:19 12:42 33.35% More
    1km 7:46 12:31 35.71% More
    Mile 12:48 12:48 37.66% More
    5k 42:32 13:41 37.32% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:50 11:50 40.72
    5km 42:05 13:33 37.72
    5M 1:11:40 14:20 36.21
    10km 1:31:24 14:43 35.50
    10M 2:35:38 15:34 34.30
    Half 3:30:32 16:04 33.50
    20M 5:37:59 16:54 32.71
    Mara 7:37:11 17:27 32.37
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