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Sun 13th Apr 2025 at 9:11am by Fenland Flier

Run > Intervals
  • windy
  • Time
    1:14:01
  • Miles
    7.74
  • Min/mi
    9:34
  • Pacing
    83.1%
  • WAVA
    54.71
  • Stride(cm)
    101
  • Cals
    744
  • Watts
    201
  • Cadence
    167
  • BPM
    159
  • %MHR
    81.1
  • B/mi
    1520
  • Asc(m)
    9
  • Surface
    Road

Notes & Comments

The intention was to do 10 x 400m intervals but I changed the rest period and didn't make it 10 reps so a bit of a fail. I did a couple of reps that I didn't press the lap button on too.
Overall I wanted to do at least 10k for the House Cup challenge and having done so I now have points for all 4 of my running distances.

1) 2mi - 19:39(9:49/mi) 147/172bpm [1444b/mi] 186cal 194/W 6.11/7.17mph
2) 0.25mi - 2:02(8:10/mi) 164/180bpm [1339b/mi] 24cal 237/W 7.35/8.13mph
3) 0.2mi - 2:03(10:17/mi) 164/177bpm [1687b/mi] 20cal 189/W 5.83/7.15mph
4) 1.98mi - 17:11(8:40/mi) 169/183bpm [1464b/mi] 192cal 221/W 6.93/8.67mph
5) 0.17mi - 2:11(12:56/mi) 159/183bpm [2057b/mi] 17cal 150/W 4.64/7.56mph
6) 0.2mi - 1:46(8:52/mi) 161/171bpm [1426b/mi] 20cal 221/W 6.77/7.51mph
7) 0.21mi - 2:21(11:01/mi) 159/171bpm [1752b/mi] 21cal 176/W 5.44/6.5mph
8) 0.25mi - 2:13(8:52/mi) 171/181bpm [1517b/mi] 24cal 219/W 6.76/7.01mph
9) 0.15mi - 1:41(11:23/mi) 162/181bpm [1844b/mi] 15cal 172/W 5.27/6.93mph
10) 0.24mi - 2:02(8:34/mi) 169/179bpm [1449b/mi] 23cal 221/W 7/7.29mph
11) 0.22mi - 2:29(11:27/mi) 159/177bpm [1820b/mi] 21cal 164/W 5.24/6.82mph
12) 0.2mi - 1:12(5:58/mi) 164/175bpm [978b/mi] 16cal 312/W 10.07/10.55mph
13) 1.67mi - 17:09(10:16/mi) 157/170bpm [1612b/mi] 165cal 188/W 5.84/10.12mph
19:39 2:02 2:03 17:11 2:11 1:46 2:21 2:13 1:41 2:02 2:29 1:12 17:09
GimmeMedals
Well done
Seratonin
Great session and very intentional. The House Cup is a nice motivator 😃
Fenland Flier
Thank you and it has been today anyway 😁
geordiegirl
Great effort on your house cup challenge. Nice to see the bigger miles coming back.
geordiegirl
Great effort on your house cup challenge. Nice to see the bigger miles coming back.
Fenland Flier
Thank you GG.
3M
Well done. That's pretty "reppy" to look at even if you didn't press the buttons all the time!
Fenland Flier
Thanks 3M

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.
2.00 19:39 19:39 9:49 147 -172 1444 167 0-172 194 -232 9/9
2.25 21:41 2:02 8:10 164 149-180 1339 177 166-182 237 184-314 2/1
2.45 23:44 2:03 10:18 164 158-177 1688 167 164-176 189 175-229 3/3
4.43 40:55 17:11 8:40 169 153-183 1464 172 120-182 221 118-275 11/11
4.60 43:05 2:10 12:52 159 144-183 2046 143 114-178 150 94-241 1/2
4.80 44:50 1:46 8:53 162 148-171 1439 174 168-178 222 198-261 2/2
5.01 47:11 2:21 11:01 159 150-171 1751 156 110-174 176 104-237 3/3
5.26 49:24 2:13 8:53 171 155-181 1519 173 166-176 219 183-265 1/0
5.41 51:04 1:40 11:19 162 152-181 1833 155 118-172 173 82-241 0/1
5.64 53:05 2:01 8:34 169 160-179 1447 173 170-176 221 187-234 2/2
5.86 55:34 2:29 11:31 159 153-177 1831 153 114-176 164 99-219 1/0
6.06 56:45 1:11 5:58 164 154-175 978 188 176-192 313 210-334 0/1
7.73 1:13:54 17:09 10:16 157 136-170 1613 164 110-190 188 94-322 7/7
7.73 1:13:54 0 +1 0 162 162-162 NAN 170 170-170 216 216-216 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    159 avge / 183 max Delete HR Trace

  • Cadence Distribution

    167 avge / 192 max Stride Length: 101cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 93.8 170 7.5 1:09:29 9:18
    Walk 6.1 116 0.3 4:32 17:10
    Still 0.0 - - 1 -

  • Power Distribution

    201W (334 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:30 6:03 58.24% More
    800m 4:13 8:29 49.53% More
    1km 5:13 8:23 52.84% More
    Mile 8:30 8:30 56.08% More
    5k 27:57 9:00 56.32% More
    5 miles 46:10 9:14 55.71% More
    10k 58:35 9:26 54.88% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:14 8:14 57.95
    5km 27:48 8:57 56.60
    5M 46:19 9:16 55.54
    10km 58:29 9:25 54.98
    10M 1:37:26 9:45 54.28
    Half 2:10:10 9:56 53.67
    20M 3:24:57 10:15 53.41
    Mara 4:33:48 10:27 53.50
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