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Thu 12th Sep 2024 at 6:19am by Ness

Run > Intervals
  • Good
  • cold
  • Time
    1:03:38
  • Miles
    6.13
  • Min/mi
    10:23
  • Pacing
    92.8%
  • WAVA
    54.91
  • Stride(cm)
    90
  • Cals
    604
  • Cadence
    172
  • BPM
    141
  • %MHR
    76.5
  • B/mi
    1468
  • Asc(m)
    92
  • Hillscore
    5
  • Surface
    Road

Notes & Comments

12 comments
Last run before the race on Sunday. Decided to make it focused intervals. Warm up 15 minutes. 5 x km at as close to target race pace as poss with 90 second recovery and finishing with 10 minutes cool down. This session worked well. Enjoyed that...
1) 1mi - 10:53(10:53/mi) 132/142bpm [1437b/mi] 101cal
2) 0.39mi - 4:07(10:37/mi) 145/153bpm [1539b/mi] 40cal
3) 0.65mi - 6:25(9:52/mi) 143/150bpm [1412b/mi] 64cal
4) 0.12mi - 1:30(12:20/mi) 146/149bpm [1801b/mi] 12cal
5) 0.65mi - 6:22(9:47/mi) 144/150bpm [1409b/mi] 57cal
6) 0.12mi - 1:30(12:41/mi) 143/146bpm [1813b/mi] 11cal
7) 0.65mi - 6:30(10:00/mi) 144/150bpm [1440b/mi] 66cal
8) 0.13mi - 1:30(11:39/mi) 143/148bpm [1667b/mi] 12cal
9) 0.65mi - 6:27(9:56/mi) 143/152bpm [1421b/mi] 64cal
10) 0.13mi - 1:30(11:50/mi) 140/143bpm [1657b/mi] 12cal
11) 0.65mi - 6:29(9:59/mi) 145/152bpm [1447b/mi] 65cal
12) 1mi - 10:25(10:24/mi) 146/152bpm [1518b/mi] 100cal
10:53 4:07 6:25 1:30 6:22 1:30 6:30 1:30 6:27 1:30 6:29 10:25
Jaks
Looks good,well done 👏
Ness
Thanks x
Sigh
Well done!
Ness
Thanks 😊
Velociraptor
That looks challenging! Well done :)
Ness
Thanks 😊x
geordiegirl
well done - a great effort! and good luck
Ness
Thanks GG x
Autumnleaves
Well done - hope it boosts your confidence for Sunday!
Ness
Thanks, Autumnleaves. It's what I was hoping for. Now just gentle cross training and rest until race day.
Nana Gill
Looking good. Interesting pattern on map 👌
Ness
Thanks. Yes I did wander a bit! 😉😂
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

9% 2% 18% 38% 31% 1%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 50 50 13:19 107 87-124 1424 161 158-164 2/0
0.13 1:37 47 12:36 122 119-126 1538 164 160-166 4/0
0.19 2:22 45 11:53 133 125-136 1580 165 164-166 4/0
0.25 3:02 40 10:40 134 132-136 1430 168 166-170 4/0
0.31 3:41 40 10:33 138 137-138 1456 168 168-170 3/0
0.38 4:22 40 10:47 138 135-140 1489 168 166-172 2/0
0.44 5:01 39 10:30 136 134-140 1428 167 166-170 3/0
0.50 5:41 40 10:45 135 134-137 1451 168 166-170 1/0
0.56 6:21 40 10:33 131 130-133 1383 170 168-170 1/1
0.63 7:00 39 10:16 134 132-136 1376 172 170-174 0/2
0.69 7:39 40 10:34 134 132-138 1417 171 168-172 2/2
0.75 8:18 39 10:28 133 132-135 1393 172 170-174 2/0
0.81 8:56 38 10:09 138 133-142 1400 172 170-174 0/1
0.88 9:34 37 9:57 134 132-137 1333 172 172-174 0/3
0.94 10:13 39 10:25 135 133-138 1407 169 166-170 0/1
1.00 10:53 40 10:40 137 134-138 1461 170 168-170 0/0
1.06 11:33 40 10:46 142 138-145 1528 171 168-172 0/1
1.13 12:14 41 10:51 145 142-147 1573 172 168-174 1/2
1.19 12:54 40 10:45 145 142-149 1558 171 164-172 2/0
1.25 13:33 39 10:20 150 148-153 1549 172 170-174 2/0
1.31 14:13 40 10:35 146 143-148 1546 170 164-174 3/0
1.38 14:51 38 10:15 146 141-150 1497 172 172-172 1/0
1.44 15:28 37 9:57 144 142-148 1433 172 166-176 1/1
1.50 16:06 37 9:57 145 141-147 1443 174 172-176 0/2
1.56 16:42 37 9:45 138 135-141 1345 172 166-174 1/1
1.63 17:17 35 9:14 136 134-138 1256 174 172-176 1/0
1.69 17:54 38 10:01 140 138-142 1402 173 172-174 2/0
1.75 18:33 38 10:11 145 143-147 1475 173 172-174 1/1
1.81 19:08 35 9:19 145 144-147 1351 173 172-174 0/3
1.88 19:47 39 10:27 145 144-145 1515 173 172-174 0/5
1.94 20:24 37 9:51 143 139-145 1408 173 172-174 2/0
2.00 21:01 37 9:57 147 145-148 1463 173 170-174 1/0
2.06 21:45 44 11:42 145 142-147 1695 170 164-174 0/2
2.13 22:30 45 12:04 147 146-148 1775 166 164-168 1/0
2.19 23:10 40 10:32 146 144-148 1539 170 168-174 1/1
2.25 23:44 34 9:10 146 145-148 1338 173 170-174 1/0
2.31 24:20 36 9:36 142 142-143 1363 171 168-172 0/1
2.38 24:58 38 10:03 143 140-145 1438 173 172-174 0/1
2.44 25:35 38 10:02 142 141-144 1424 172 170-174 0/4
2.50 26:11 36 9:33 141 139-144 1346 173 172-174 0/7
2.56 26:49 38 10:05 139 136-142 1401 174 172-176 0/6
2.63 27:28 39 10:27 145 142-148 1515 173 172-174 0/5
2.69 28:04 36 9:42 146 145-148 1416 174 172-176 0/4
2.75 28:42 37 9:59 147 146-149 1468 174 174-174 2/0
2.81 29:19 37 9:57 148 146-149 1474 174 172-176 0/1
2.88 30:06 47 12:32 144 142-145 1805 165 158-172 4/0
2.94 30:51 45 11:56 140 137-144 1670 164 158-174 1/0
3.00 31:28 37 9:45 141 139-147 1376 175 172-176 1/2
3.06 32:04 36 9:44 142 141-144 1382 174 174-174 0/3
3.13 32:38 34 9:10 146 144-148 1339 176 174-176 0/2
3.19 33:16 37 9:59 140 138-143 1399 174 174-176 0/0
3.25 33:55 39 10:19 141 140-143 1455 174 172-176 1/1
3.31 34:34 39 10:29 144 143-145 1509 173 172-174 0/2
3.38 35:13 39 10:22 146 143-150 1514 172 170-174 0/3
3.44 35:50 37 9:58 148 148-149 1475 173 172-174 1/1
3.50 36:28 38 10:02 148 147-150 1485 174 172-176 3/0
3.56 37:07 39 10:23 146 143-148 1516 173 172-174 2/0
3.63 37:51 44 11:48 142 139-144 1675 168 166-174 2/0
3.69 38:35 44 11:40 143 139-148 1667 168 166-170 0/1
3.75 39:11 36 9:40 144 143-145 1391 174 172-176 0/1
3.81 39:48 37 9:51 139 136-143 1370 176 174-178 0/1
3.88 40:24 37 9:45 141 139-143 1374 174 174-178 0/1
3.94 41:02 38 10:02 144 143-145 1444 174 172-176 0/1
4.00 41:40 38 10:09 148 146-151 1502 173 172-174 2/1
4.06 42:20 40 10:37 146 144-148 1551 174 170-176 1/0
4.13 42:56 36 9:31 144 142-148 1371 176 174-178 2/0
4.19 43:32 37 9:48 143 141-145 1402 175 172-176 1/0
4.25 44:09 37 9:46 143 142-144 1396 175 174-176 0/1
4.31 44:47 38 10:01 147 144-149 1473 175 174-178 0/2
4.38 45:27 40 10:48 140 139-144 1511 173 166-176 0/2
4.44 46:12 45 11:59 141 139-142 1689 167 166-170 0/1
4.50 46:53 41 10:55 142 139-144 1551 170 168-174 1/1
4.56 47:30 37 9:52 143 141-145 1411 174 172-176 0/1
4.62 48:08 38 10:06 145 141-149 1464 172 170-174 0/1
4.69 48:45 38 10:02 145 144-148 1454 173 172-174 1/1
4.75 49:20 35 9:19 144 141-146 1341 173 172-174 1/0
4.81 49:57 36 9:40 142 140-144 1372 173 170-176 2/0
4.87 50:33 36 9:42 147 143-149 1425 174 172-174 0/2
4.94 51:11 38 10:16 149 147-151 1529 174 172-174 0/3
5.00 51:50 39 10:21 147 147-148 1522 174 172-174 0/3
5.06 52:28 38 10:07 146 144-148 1477 173 172-174 0/1
5.12 53:08 40 10:32 147 146-150 1550 174 172-176 3/0
5.19 53:47 39 10:29 149 148-150 1563 173 172-174 1/0
5.25 54:25 38 10:14 149 148-150 1525 172 170-174 0/1
5.31 55:04 39 10:24 147 145-149 1530 172 170-174 0/1
5.38 55:45 40 10:43 148 146-149 1586 173 172-174 2/0
5.44 56:23 38 10:15 145 141-151 1485 173 170-174 0/1
5.50 57:02 39 10:22 145 142-146 1504 173 172-174 0/0
5.56 57:41 39 10:29 146 145-148 1531 172 170-174 2/0
5.63 58:19 38 10:09 146 145-146 1481 173 172-174 1/1
5.69 58:57 38 10:08 146 145-147 1479 174 172-176 0/2
5.75 59:33 36 9:39 144 142-145 1390 174 172-176 1/2
5.81 1:00:12 39 10:25 143 141-146 1489 174 174-176 1/1
5.88 1:00:52 40 10:37 141 139-143 1496 174 172-174 2/0
5.94 1:01:32 40 10:35 142 140-146 1503 173 170-176 3/0
6.00 1:02:12 40 10:41 148 147-149 1580 173 172-174 0/0
6.06 1:02:53 41 11:01 146 145-149 1609 172 172-174 3/0
6.13 1:03:32 39 10:21 149 148-152 1542 173 172-176 1/0
6.13 1:03:38 6 10:12 148 148-148 1510 174 174-174 0/0

Heart

141/153max
  • Show Beats/Mile

Elevation

Asc 92m, Range 42m, Flat prediction 1:02:51
Elevation Graph
Biggest Climbs (m) Min/mi
26 4.7% 11:44
11 2.2% 10:42
10 1.6% 10:34
See your biggest climbs

Cadence

172 (178 max) Stride Length: 90cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 171 6.1 1:03:38 10:22
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:23 9:34 43.51% More
800m 4:52 9:47 47.78% More
1km 6:03 9:45 49.82% More
Mile 10:04 10:04 50.42% More
5k 31:41 10:12 55.45% More
5 miles 51:15 10:15 55.49% More

Predictions

Dist Time Per Mile WAVA
1M 8:59 8:59 56.51
5km 30:33 9:50 57.51
5M 51:04 10:13 55.68
10km 1:04:34 10:23 54.83
10M 1:47:57 10:48 54.22
Half 2:24:30 11:02 53.69
20M 3:48:13 11:25 52.36
Mara 5:05:29 11:40 51.23

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