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Tue 1st Apr 2025 at 8:27am by westmoors

Run > Intervals
  • breezy
  • Time
    1:00:56
  • Miles
    6.43
  • Min/mi
    9:29
  • Pacing
    89.6%
  • WAVA
    58.77
  • Stride(cm)
    97
  • Cals
    643
  • Cadence
    175
  • BPM
    132
  • %MHR
    78.7
  • B/mi
    1252
  • Asc(m)
    121
  • Hillscore
    1
  • Surface
    Mixed

Notes & Comments

4 x 3 x 400m with 200m recoveries. Pace increase each set: mara, HM, 10K, 5K.

1) 0.98mi - 10:00(10:13/mi) 121/138bpm [1236b/mi] 97cal 5.87/6.64mph
2) 0.25mi - 2:26(9:47/mi) 131/135bpm [1281b/mi] 26cal 6.14/6.95mph
3) 0.12mi - 1:18(10:29/mi) 130/132bpm [1362b/mi] 14cal 5.73/6.41mph
4) 0.25mi - 2:28(9:57/mi) 130/133bpm [1294b/mi] 26cal 6.03/6.95mph
5) 0.12mi - 1:20(10:45/mi) 132/133bpm [1420b/mi] 14cal 5.58/6.2mph
6) 0.25mi - 2:23(9:34/mi) 132/133bpm [1262b/mi] 25cal 6.27/6.66mph
7) 0.12mi - 1:13(9:45/mi) 131/133bpm [1277b/mi] 13cal 6.15/6.28mph
8) 0.25mi - 2:27(9:50/mi) 134/137bpm [1319b/mi] 26cal 6.1/6.24mph
9) 0.12mi - 1:12(9:37/mi) 133/136bpm [1279b/mi] 12cal 6.24/6.26mph
10) 0.25mi - 2:13(8:57/mi) 135/139bpm [1208b/mi] 24cal 6.71/6.89mph
11) 0.12mi - 1:14(9:54/mi) 136/139bpm [1347b/mi] 12cal 6.06/6.89mph
12) 0.25mi - 2:29(9:58/mi) 137/141bpm [1365b/mi] 26cal 6.02/6.51mph
13) 0.12mi - 1:09(9:18/mi) 136/141bpm [1265b/mi] 13cal 6.45/6.57mph
14) 0.25mi - 2:06(8:28/mi) 140/144bpm [1186b/mi] 23cal 7.08/7.58mph
15) 0.12mi - 1:12(9:43/mi) 142/144bpm [1380b/mi] 13cal 6.17/7.08mph
16) 0.25mi - 2:06(8:27/mi) 142/145bpm [1200b/mi] 24cal 7.1/8.22mph
17) 0.12mi - 1:17(10:21/mi) 143/145bpm [1481b/mi] 14cal 5.79/7.33mph
18) 0.25mi - 2:07(8:31/mi) 142/145bpm [1210b/mi] 24cal 7.04/7.78mph
19) 0.12mi - 1:18(10:27/mi) 127/146bpm [1328b/mi] 14cal 5.74/6.91mph
20) 0.25mi - 2:04(8:21/mi) 136/141bpm [1134b/mi] 23cal 7.19/7.74mph
21) 0.12mi - 1:12(9:42/mi) 134/139bpm [1301b/mi] 13cal 6.18/7.81mph
22) 0.25mi - 1:58(7:55/mi) 139/143bpm [1100b/mi] 22cal 7.58/7.64mph
23) 0.12mi - 1:13(9:44/mi) 137/143bpm [1334b/mi] 13cal 6.16/7.64mph
24) 0.25mi - 1:56(7:46/mi) 133/140bpm [1032b/mi] 19cal 7.73/7.87mph
25) 0.12mi - 1:13(9:49/mi) 141/142bpm [1383b/mi] 13cal 6.12/7.85mph
26) 0.98mi - 9:21(9:32/mi) 135/140bpm [1286b/mi] 100cal 6.3/6.64mph
10:00 2:26 1:18 2:28 1:20 2:23 1:13 2:27 1:12 2:13 1:14 2:29 1:09 2:06 1:12 2:06 1:17 2:07 1:18 2:04 1:12 1:58 1:13 1:56 1:13 9:21
Ness
Excellent 👍

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.
0.98 10:00 10:00 10:12 121 86-138 1235 173 118-178 11/13
1.23 12:25 2:25 9:47 131 121-135 1281 171 112-178 4/4
1.35 13:42 1:17 10:30 130 127-132 1365 171 170-174 2/2
1.60 16:10 2:28 9:58 130 127-133 1295 173 172-176 2/1
1.72 17:30 1:20 10:45 132 130-133 1419 171 168-174 2/1
1.97 19:52 2:22 9:33 132 130-133 1260 171 166-174 2/3
2.09 21:04 1:12 9:44 131 130-133 1276 171 168-172 2/1
2.34 23:30 2:26 9:51 133 129-137 1310 174 168-176 3/3
2.46 24:41 1:11 9:37 133 131-135 1278 170 168-176 1/1
2.71 26:55 2:13 8:56 135 131-139 1207 177 170-180 3/2
2.83 28:08 1:13 9:55 136 132-139 1349 171 168-176 0/1
3.08 30:35 2:28 9:58 137 131-141 1366 177 168-180 3/3
3.21 31:45 1:09 9:18 136 132-141 1264 171 170-178 1/1
3.45 33:50 2:05 8:28 140 134-144 1185 180 170-182 3/3
3.57 35:02 1:12 9:45 142 139-144 1384 172 168-180 1/1
3.82 37:08 2:06 8:27 142 138-145 1200 181 172-182 4/3
3.95 38:25 1:17 10:22 143 141-145 1482 173 170-182 1/1
4.19 40:31 2:06 8:32 142 139-145 1211 180 172-184 3/3
4.32 41:48 1:17 10:27 128 121-146 1338 171 168-182 3/1
4.56 43:52 2:03 8:19 136 127-141 1132 183 170-188 4/2
4.69 45:04 1:12 9:45 133 131-139 1296 173 170-182 1/2
4.94 47:02 1:58 7:55 138 133-143 1092 183 172-186 3/4
5.06 48:14 1:13 9:44 136 127-143 1324 174 170-186 2/1
5.31 50:09 1:55 7:45 133 122-140 1032 185 172-188 3/2
5.43 51:22 1:12 9:50 141 138-142 1388 174 172-186 1/2
6.41 1:00:43 9:21 +1 9:33 134 124-140 1279 173 168-176 12/14

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    132 avge / 146 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    11 3.6% 9:51

  • Cadence Distribution

    175 avge / 188 max Stride Length: 97cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 174 6.4 1:00:49 9:28
    Walk 0.2 125 0 7 20:21

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 27 7:22 47.04% More
    200m 56 7:30 50.94% More
    400m 1:56 7:45 52.75% More
    800m 4:08 8:18 54.76% More
    1km 5:06 8:12 57.58% More
    Mile 8:26 8:26 58.81% More
    5k 27:43 8:55 61.86% More
    5 miles 46:16 9:15 59.99% More
    10k 58:34 9:25 59.00% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:04 8:04 61.50
    5km 27:39 8:54 62.01
    5M 46:22 9:16 59.86
    10km 58:43 9:27 58.85
    10M 1:38:28 9:51 57.98
    Half 2:12:02 10:05 57.28
    20M 3:29:07 10:27 55.69
    Mara 4:40:26 10:42 54.38

Bespoke Fields

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TAO Adherence Score
Aerobic Training Effect
TAO Physiological Load
TAO Training Points
TAO Undulation
Anaerobic Training Effect
Hillscore
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