Sat 17th Aug 2024 at 9:07am by EvilPixie

Run > Intervals

Good
warm

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Time
1:08:53
Miles
4.92
Min/mi
14:00
Pacing
59.6%
WAVA
38.81
Stride(cm)
76
Cals
588
Cadence
151
BPM
159
%MHR
79.3
B/mi
2220
Asc(m)
56
Surface
Road

Notes & Comments

10 comments

Performance score 4
Recovery 28
Garmin VO2MAX 170!

Felt better for first 4 but the last 2 were hard work but overall pleased

Feeling the pace better

Garmin session

Warm up

1) 0.33mi - 5:00(14:58/mi) 121/144bpm [1810b/mi] 37cal
2) 0mi - 1(20:43/mi) 140/140bpm [2900b/mi]

Cadence drills and acceleration gliders
3) 0.04mi - 30(12:15/mi) 142/148bpm [1740b/mi] 4cal
4) 0.03mi - 30(16:18/mi) 149/152bpm [2428b/mi] 4cal
5) 0.04mi - 30(13:12/mi) 147/152bpm [1940b/mi] 4cal
6) 0.03mi - 30(17:01/mi) 155/157bpm [2637b/mi] 4cal
7) 0.04mi - 30(12:30/mi) 152/156bpm [1900b/mi] 4cal
8) 0.03mi - 30(18:36/mi) 156/157bpm [2902b/mi] 4cal
9) 0.04mi - 30(11:44/mi) 154/157bpm [1807b/mi] 4cal
10) 0.03mi - 30(16:53/mi) 159/161bpm [2686b/mi] 4cal
11) 0.01mi - 7(20:00/mi) 156/157bpm [3119b/mi] 1cal
12) 0.03mi - 30(15:07/mi) 147/153bpm [2221b/mi] 4cal
13) 0.04mi - 30(13:20/mi) 144/146bpm [1920b/mi] 4cal
14) 0.03mi - 30(15:25/mi) 139/144bpm [2143b/mi] 3cal
15) 0.03mi - 30(15:24/mi) 142/145bpm [2186b/mi] 4cal
16) 0.01mi - 12(31:57/mi) 144/148bpm [4601b/mi] 2cal

6 sets 1/2m @11:15-11:35

17) 0.5mi - 5:47(11:37/mi) 164/174bpm [1905b/mi] 53cal
18) 0.15mi - 3:00(20:24/mi) 151/169bpm [3079b/mi] 20cal

19) 0.5mi - 5:39(11:22/mi) 166/175bpm [1887b/mi] 58cal
20) 0.15mi - 3:00(20:29/mi) 152/175bpm [3113b/mi] 20cal

21) 0.5mi - 5:40(11:24/mi) 167/176bpm [1903b/mi] 56cal
22) 0.15mi - 3:00(19:37/mi) 152/170bpm [2982b/mi] 20cal

23) 0.5mi - 5:38(11:19/mi) 170/178bpm [1924b/mi] 61cal
24) 0.16mi - 3:00(19:18/mi) 161/177bpm [3107b/mi] 22cal

25) 0.5mi - 5:54(11:52/mi) 173/181bpm [2052b/mi] 59cal
26) 0.12mi - 3:00(24:08/mi) 158/179bpm [3812b/mi] 20cal

27) 0.5mi - 5:56(11:56/mi) 170/179bpm [2029b/mi] 54cal
28) 0.13mi - 3:00(22:55/mi) 160/178bpm [3668b/mi] 19cal

Cool down

29) 0.32mi - 5:00(15:51/mi) 161/166bpm [2552b/mi] 39cal

5:00 1 30 30 30 30 30 30 30 30 7 30 30 30 30 12 5:47 3:00 5:39 3:00 5:40 3:00 5:38 3:00 5:54 3:00 5:56 3:00 5:00

	Rosehip Well done, good work
	EvilPixie Cheers
	Jaks Well done Pix 👏
	EvilPixie Thanks
	Ness Well done
	Velociraptor Pretty graphs! Bimodal cadence! Impressed Garmin! Well done, that's a good session
	Autumnleaves Great work
	EvilPixie Thank you 🤩
	geordiegirl Great intervals well done!
	EvilPixie Thank you 🙏

Pace

28%

13%

53%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	51	51	13:43	97 81-113	1330	154 122-158	0/5
0.13	4:09	3:17 +2:31	52:34	109 92-116	5730	155 110-160	0/1
0.19	5:07	59	15:41	114 100-122	1789	158 154-164	0/2
0.25	6:02	55	14:40	134 122-142	1966	156 144-158	4/0
0.31	7:05	1:03	16:43	141 137-144	2356	156 154-158	0/1
0.38	8:01	56	14:57	141 137-147	2109	168 154-176	1/0
0.44	8:56	55	14:34	148 144-153	2156	154 122-172	1/1
0.50	9:51	55	14:42	153 148-157	2250	156 120-174	2/0
0.56	10:49	58	15:24	155 151-157	2388	136 82-174	1/0
0.63	11:46	57	15:17	156 147-161	2383	138 116-172	2/0
0.69	12:38	52	13:54	144 141-146	2001	164 126-246	2/1
0.75	13:35	57	15:12	141 138-144	2142	157 124-172	1/2
0.81	15:57	2:22 +1:39	37:51	146 140-152	5527	140 86-174	0/2
0.88	16:39	41	11:04	157 154-160	1737	167 164-170	0/1
0.94	17:22	44	11:38	164 160-168	1908	165 164-166	3/3
1.00	18:06	44	11:46	167 165-171	1964	164 158-166	1/2
1.06	18:55	49	13:06	169 166-174	2214	164 162-166	0/3
1.13	19:44	48	12:56	167 164-168	2159	165 162-168	0/2
1.19	20:25	41	10:51	167 166-168	1813	165 164-168	1/0
1.25	21:11	46	12:16	167 165-168	2048	165 164-166	1/0
1.31	22:23	1:12	19:12	164 158-169	3150	138 114-168	0/3
1.38	23:37	1:15	19:54	146 139-155	2905	119 114-124	1/0
1.44	24:40	1:03	16:41	138 133-150	2301	144 114-174	1/1
1.50	25:18	39	10:18	158 153-163	1628	169 166-172	1/1
1.56	25:59	40	10:42	165 163-166	1766	168 168-170	2/0
1.63	26:41	43	11:25	166 166-167	1894	167 164-170	0/2
1.69	27:23	41	11:00	166 165-168	1826	169 166-170	0/3
1.75	28:07	44	11:44	170 167-172	1993	166 162-168	0/1
1.81	28:51	44	11:46	171 170-172	2011	168 168-168	0/1
1.88	29:37	46	12:22	173 172-175	2140	166 162-168	1/0
1.94	30:37	1:00	15:55	172 166-175	2738	136 112-168	2/0
2.00	31:51	1:15	19:56	151 142-163	3011	115 114-118	1/3
2.06	33:03	1:12	19:11	140 139-141	2685	119 108-170	1/1
2.13	33:43	40	10:35	152 144-160	1608	170 168-172	2/1
2.19	34:35	52	13:51	164 161-167	2271	168 166-168	1/1
2.25	35:13	38	10:04	167 163-170	1681	168 166-168	0/2
2.31	35:54	42	11:05	171 168-172	1894	167 166-168	0/2
2.38	36:39	45	12:02	173 172-175	2082	167 162-170	2/1
2.44	37:24	45	11:52	174 173-176	2065	164 162-164	0/5
2.50	38:06	42	11:08	170 167-173	1893	165 164-166	0/3
2.56	38:56	50	13:18	169 167-170	2247	137 82-168	0/5
2.63	40:10	1:15	19:55	157 147-167	3126	114 112-116	0/1
2.69	41:22	1:12	19:15	143 140-147	2752	115 114-116	3/1
2.75	42:09	47	12:28	148 140-161	1844	154 116-170	3/0
2.81	42:50	41	10:58	167 163-169	1832	168 166-170	1/0
2.88	43:32	42	11:11	171 169-172	1914	166 166-168	0/1
2.94	44:14	42	11:10	172 169-173	1920	166 166-168	1/0
3.00	44:56	42	11:09	172 170-174	1917	168 166-172	1/1
3.06	45:37	41	10:57	175 172-177	1916	168 166-170	1/0
3.13	46:22	45	12:01	176 174-177	2114	167 164-168	2/1
3.19	47:07	45	12:06	177 176-178	2141	166 164-170	1/2
3.25	48:17	1:09	18:31	173 164-177	3203	130 110-166	1/2
3.31	49:25	1:09	18:18	156 150-163	2855	121 118-126	2/1
3.38	50:28	1:03	16:48	149 147-154	2504	134 118-172	1/0
3.44	51:11	43	11:22	162 155-170	1840	169 168-172	2/0
3.50	51:55	44	11:40	171 169-173	1995	168 168-170	1/1
3.56	52:40	45	12:02	174 173-175	2094	167 164-168	1/1
3.63	53:25	45	12:00	176 174-177	2112	167 164-170	2/0
3.69	54:10	45	12:00	177 176-178	2123	168 166-170	1/1
3.75	54:56	46	12:15	177 177-178	2167	166 164-168	0/4
3.81	55:42	46	12:24	178 177-178	2207	165 162-168	0/1
3.88	56:44	1:02	16:25	177 174-180	2907	127 104-170	0/1
3.94	58:26	1:42 +4	27:10	159 147-174	4321	107 100-112	1/0
4.00	59:30	1:04	17:00	146 141-155	2483	127 108-170	1/2
4.06	1:00:13	43	11:32	160 154-164	1845	165 164-168	0/3
4.13	1:00:59	46	12:24	168 166-169	2083	163 162-166	0/3
4.19	1:01:46	46	12:24	169 167-170	2095	167 166-168	0/3
4.25	1:02:27	41	11:01	172 170-173	1896	167 166-168	2/1
4.31	1:03:08	41	11:01	175 172-176	1928	169 168-170	0/1
4.38	1:03:53	45	11:55	177 175-178	2110	167 166-170	1/1
4.44	1:04:43	50	13:13	177 174-179	2339	165 164-168	0/1
4.50	1:05:47	1:05	17:15	175 171-177	3019	127 82-166	0/0
4.56	1:07:15	1:27	23:16	159 150-170	3699	104 102-108	2/0
4.62	1:08:29	1:14	19:50	149 148-152	2955	128 104-160	5/0
4.69	1:09:27	58	15:26	161 152-165	2483	157 152-160	2/2
4.75	1:10:43	1:16 +16	20:21	163 161-166	3317	150 108-158	1/1
4.81	1:11:48	1:05	17:25	163 162-165	2838	137 112-156	3/0
4.87	1:12:46	57	15:14	163 157-166	2483	151 148-154	1/1
4.92	1:13:24	38	15:41	162 161-163	2541	153 152-154	0/0

Heart

159/180max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 56m, Range 37m, Flat prediction 1:08:53

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

151 (246 max) Stride Length: 76cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	66.9	164	4	47:38	13:10
Walk	27.2	112	1	21:11	22:08
Still	0.1	-	-	5	-
Pause	5.8	-	-	4:30	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:42	10:50	36.34%	More
800m	5:38	11:20	38.07%	More
1km	7:58	12:50	35.06%	More
Mile	12:32	12:32	38.08%	More
5k	41:03	13:13	40.60%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	11:16	11:16	42.34
5km	40:52	13:09	40.78
5M	1:10:09	14:02	38.78
10km	1:29:48	14:27	37.94
10M	2:34:11	15:25	36.42
Half	3:29:32	16:00	35.00
20M	5:38:50	16:57	34.07
Mara	7:40:28	17:35	33.21

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