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Wed 5th Mar 2025 at 2:51pm by tipsku

Run > Intervals
  • breezy
  • Time
    14:58
  • Miles
    2.27
  • Min/mi
    6:36
  • Pacing
    0%
  • WAVA
    71.50
  • Stride(cm)
    125
  • Cals
    148
  • Cadence
    195
  • BPM
    156
  • %MHR
    85
  • B/mi
    1031
  • Surface
    Track

Notes & Comments

4 comments
P&D W7, D3: modified intervals: 3x 400, 3x 800

First test with the new super shoes KD900: 3x 400 and 3x 800 with Olivia
400s:
1:32.6 - 210 W - 6:12 m/m
1:29.3 - 218 W - 5:51 m/m (oops, that was a bit fast)
1:35* - 214 W - 6:20 m/m * I hit the stop button, only 320 m recorded, extrapolated the data from Stryd where I could see how long I had paused the watch for and then added that to the lap time of 1:17 for 320 m to get my 400 split.

800s:
3:25.7 - 194 W - 6:48 m/m
3:22.6 - 199 W - 6:46 m/m
3:19.3 - 198 W - 6:40 m/m

Great first test with the new shoes. It was fun to pace Olivia during her mile TT in lap 3 and then do 3x 800 with her. My legs didn't feel very good initially but improved a bit and the shoes felt amazing so I concentrated on that. Still, felt bloated and my pelvic floor was a bit grumbly but it let me do a few 800s. Pretty fast running today, this bodes well for next week or the week after when I'll have a go at the mile TT.

1) 0.25mi - 1:32(6:12/mi) 145/162bpm [898b/mi] 13cal
2) 0.02mi - 10(8:42/mi) 139/163bpm [1209b/mi] 1cal
3) 0.25mi - 1:29(5:51/mi) 155/165bpm [906b/mi] 14cal
4) 0.2mi - 1:15(6:20/mi) 159/165bpm [1006b/mi] 13cal
5) 0.01mi - 5(14:34/mi) 137/164bpm [1996b/mi] 1cal
6) 0.25mi - 1:44(6:49/mi) 148/159bpm [1009b/mi] 16cal
7) 0.25mi - 1:41(6:48/mi) 162/165bpm [1103b/mi] 18cal
8) 0.02mi - 10(9:06/mi) 144/165bpm [1310b/mi] 2cal
9) 0.25mi - 1:39(6:38/mi) 149/165bpm [988b/mi] 16cal
10) 0.25mi - 1:43(6:53/mi) 165/167bpm [1136b/mi] 18cal
11) 0.01mi - 7(9:53/mi) 157/167bpm [1551b/mi] 1cal
12) 0.25mi - 1:39(6:28/mi) 160/169bpm [1033b/mi] 17cal
13) 0.25mi - 1:41(6:45/mi) 169/171bpm [1140b/mi] 18cal
14) 0.01mi - 2(4:14/mi) 170/170bpm [720b/mi]
1:32 10 1:29 1:15 5 1:44 1:41 10 1:39 1:43 7 1:39 1:41 2
Velociraptor
Well done :)
riggys99
Nice track session hope it went well
tipsku
Yes, it was surprisingly fast today even though I didn't feel that good. The new shoes are amazing :-)
riggys99
Good 😊
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

14% 3% 12% 71%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 24 24 6:20 113 86-140 716 193 152-232 0/0
0.13 46 22 5:56 148 141-155 877 197 196-200 0/0
0.19 1:09 23 6:08 159 155-162 975 198 198-200 0/0
0.25 1:32 23 6:02 161 160-162 970 196 194-198 0/0
0.31 3:56 2:25 +2:04 38:37 136 107-163 5251 192 156-204 0/0
0.38 4:21 24 6:31 151 143-160 984 199 196-204 0/0
0.44 4:43 23 6:02 161 159-163 971 200 196-202 0/0
0.50 5:06 22 5:57 164 163-165 976 196 196-198 0/0
0.56 8:52 3:46 +3:25 1:00:13 157 116-164 9455 198 178-216 0/0
0.63 9:20 28 7:30 158 153-163 1184 202 200-204 0/0
0.69 9:42 22 5:55 163 160-164 963 200 198-202 0/0
0.75 12:18 2:36 +2:10 41:33 148 116-165 6148 185 82-202 0/0
0.81 12:44 26 6:54 138 130-144 952 195 192-198 0/0
0.88 13:10 26 7:02 149 145-152 1049 193 190-196 0/0
0.94 13:36 27 7:05 155 152-158 1098 193 192-194 0/0
1.00 14:03 26 7:00 158 156-160 1105 193 190-196 0/0
1.06 14:28 26 6:51 159 158-163 1090 195 192-198 0/0
1.13 14:54 25 6:44 162 161-164 1091 195 192-196 0/0
1.19 15:19 26 6:49 163 162-165 1110 193 190-196 0/0
1.25 18:41 3:22 +3:01 53:48 155 103-165 8340 189 158-200 0/0
1.31 19:13 32 8:32 127 111-139 1083 197 190-206 0/0
1.38 19:37 24 6:18 149 140-155 939 199 190-206 0/0
1.44 20:02 26 6:49 159 156-161 1084 195 194-198 0/0
1.50 20:27 25 6:37 163 162-165 1078 195 192-196 0/0
1.56 20:54 27 7:14 165 163-166 1193 195 194-198 0/0
1.63 21:19 25 6:39 164 163-165 1090 194 192-196 0/0
1.69 21:45 26 6:58 165 163-166 1150 195 192-196 0/0
1.75 22:11 26 6:51 166 165-167 1136 193 190-196 0/0
1.81 23:37 1:26 +1:01 22:55 150 141-167 3438 185 124-202 0/0
1.88 24:02 25 6:43 158 152-161 1061 198 196-202 0/0
1.94 24:27 25 6:45 165 162-167 1113 199 198-202 0/0
2.00 24:52 25 6:34 168 166-169 1104 200 198-200 0/0
2.06 25:16 24 6:22 168 167-171 1070 199 198-200 0/0
2.13 25:41 25 6:36 169 168-171 1116 198 194-200 0/0
2.19 26:07 26 6:55 169 168-170 1170 197 194-198 0/0
2.25 26:32 25 6:42 170 169-171 1139 196 194-198 0/0
2.27 26:39 7 7:25 170 169-171 1261 195 194-196 0/0

Heart

156/171max
  • Show Beats/Mile

Elevation

Asc 0m, Range 0m, Flat prediction 14:58
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

195 (232 max) Stride Length: 125cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 77.4 195 2.3 19:56 10:09
Walk 12.4 104 0 3:41 11:27:43
Still 0.1 - - 1 -
Pause 10.2 - - 3:01 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:26 5:47 62.82% More
800m 3:17 6:36 60.80% More
1km 5:10 8:19 50.19% More
Mile 7:43 7:43 57.03% More

Predictions

Dist Time Per Mile WAVA
1M 6:17 6:17 70.10
5km 20:52 6:43 71.92
5M 34:34 6:55 70.70
10km 43:31 7:00 70.11
10M 1:12:04 7:12 69.62
Half 1:35:57 7:19 69.10
20M 2:30:15 7:31 68.79
Mara 3:20:03 7:38 68.21

Bespoke Fields

Amend your bespoke fields
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Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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