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Mon 30th Sep 2024 at 6:30am by Ness

Run > Intervals
  • Good
  • drizzle
  • breezy
  • Time
    1:07:11
  • Miles
    6.44
  • Min/mi
    10:26
  • Pacing
    90.3%
  • WAVA
    56.57
  • Stride(cm)
    89
  • Cals
    632
  • Cadence
    174
  • BPM
    139
  • %MHR
    75
  • B/mi
    1448
  • Asc(m)
    96
  • Hillscore
    6
  • Surface
    Road

Notes & Comments

15 minutes warm up. 10 x 400 metre intervals with 2 minutes recovery. Then cool down. Not too bad considering the weather conditions.....

1) 1mi - 11:05(11:05/mi) 129/139bpm [1430b/mi] 102cal
2) 0.38mi - 3:56(10:24/mi) 141/145bpm [1467b/mi] 40cal
3) 0.25mi - 2:20(9:20/mi) 143/148bpm [1334b/mi] 25cal
4) 0.17mi - 2:00(11:31/mi) 140/148bpm [1612b/mi] 16cal
5) 0.25mi - 2:21(9:25/mi) 145/152bpm [1365b/mi] 23cal
6) 0.17mi - 2:00(11:29/mi) 138/145bpm [1585b/mi] 17cal
7) 0.25mi - 2:25(9:40/mi) 142/152bpm [1373b/mi] 25cal
8) 0.17mi - 2:00(11:45/mi) 143/151bpm [1681b/mi] 18cal
9) 0.25mi - 2:25(9:42/mi) 136/142bpm [1319b/mi] 22cal
10) 0.18mi - 2:00(11:07/mi) 143/147bpm [1589b/mi] 20cal
11) 0.25mi - 2:15(8:59/mi) 140/144bpm [1257b/mi] 21cal
12) 0.19mi - 2:00(10:32/mi) 143/149bpm [1507b/mi] 19cal
13) 0.25mi - 2:20(9:19/mi) 144/149bpm [1343b/mi] 24cal
14) 0.17mi - 2:00(11:30/mi) 141/148bpm [1622b/mi] 17cal
15) 0.25mi - 2:12(8:47/mi) 138/145bpm [1211b/mi] 19cal
16) 0.18mi - 2:00(11:22/mi) 137/141bpm [1558b/mi] 17cal
17) 0.25mi - 2:19(9:17/mi) 139/143bpm [1290b/mi] 24cal
18) 0.17mi - 2:00(12:05/mi) 140/145bpm [1691b/mi] 16cal
19) 0.25mi - 2:17(9:09/mi) 141/146bpm [1291b/mi] 23cal
20) 0.16mi - 2:00(12:21/mi) 142/148bpm [1754b/mi] 16cal
21) 0.25mi - 2:25(9:39/mi) 141/150bpm [1360b/mi] 26cal
22) 1mi - 10:51(10:51/mi) 143/149bpm [1551b/mi] 102cal
23) 0mi - 0(4:34/mi) 143/143bpm [653b/mi]
11:05 3:56 2:20 2:00 2:21 2:00 2:25 2:00 2:25 2:00 2:15 2:00 2:20 2:00 2:12 2:00 2:19 2:00 2:17 2:00 2:25 10:51 0
Sigh
Tough session, well done!
Ness
Thanks 😊
Jaks
That’s great Ness, well done 👏
Ness
Thanks x
Fenland Flier
Nice reps, well done.
Ness
Thanks FF x
Velociraptor
These look good. Well done :)
Ness
Thanks x
westmoors
Well done.
EvilPixie
well done
Mrs Jigs (Luverlylegs)
Good work there Ness 👏🏻
Rosehip
well done :)
Ness
Thanks x
Autumnleaves
Well done :)
Ness
Thanks x

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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.
1.00 11:04 11:04 11:04 128 79-138 1417 169 0-174 44/17
1.38 14:59 3:55 10:24 141 137-145 1465 174 170-178 11/2
1.63 17:18 2:19 9:20 142 137-147 1326 178 174-184 3/2
1.80 19:17 1:59 11:30 140 132-146 1611 170 166-178 0/6
2.05 21:38 2:20 9:26 145 138-152 1369 179 170-184 6/6
2.22 23:37 1:59 11:27 138 134-145 1581 172 166-180 1/5
2.47 26:01 2:24 9:42 141 132-152 1368 176 170-178 9/4
2.64 28:00 1:59 11:43 142 131-151 1664 171 166-176 3/2
2.88 30:25 2:25 9:43 136 130-142 1321 176 172-180 5/8
3.06 32:24 1:59 11:02 143 137-146 1577 173 162-176 3/2
3.31 34:39 2:15 9:02 140 136-144 1264 179 174-184 1/12
3.50 36:38 1:59 10:29 144 138-149 1510 174 170-178 0/2
3.75 38:57 2:20 9:22 144 138-149 1349 180 174-184 4/2
3.92 40:56 1:59 11:28 141 134-148 1616 172 168-178 1/2
4.17 43:07 2:11 8:47 138 134-144 1213 178 172-182 0/26
4.35 45:06 1:59 11:22 138 134-141 1569 172 164-180 4/3
4.60 47:25 2:18 9:16 139 134-143 1289 179 174-182 3/4
4.76 49:24 1:59 12:04 141 136-145 1701 170 164-178 2/1
5.01 51:40 2:17 9:10 140 136-145 1283 180 170-184 3/6
5.17 53:39 1:59 12:18 142 136-148 1747 170 164-178 3/3
5.42 56:04 2:24 9:40 140 135-150 1354 177 166-184 5/3
6.42 1:06:54 10:50 10:51 144 137-149 1561 173 164-180 20/11
6.42 1:06:55 1 +1 11:43 143 143-143 1675 176 176-176 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    139 avge / 152 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    31 3.9% 11:29
    19 1.7% 10:13
    10 2.2% 10:47

  • Cadence Distribution

    174 avge / 184 max Stride Length: 89cm

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:11 8:48 47.29% More
    800m 4:48 9:40 48.42% More
    1km 5:57 9:35 50.77% More
    Mile 9:46 9:46 52.32% More
    5k 31:23 10:06 56.87% More
    5 miles 51:13 10:15 56.98% More
    10k 1:04:21 10:21 56.83% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:59 8:59 56.85
    5km 30:35 9:51 58.34
    5M 51:07 10:13 57.08
    10km 1:04:38 10:24 56.58
    10M 1:48:04 10:48 55.89
    Half 2:24:39 11:03 54.60
    20M 3:48:27 11:25 54.57
    Mara 5:05:48 11:40 54.10

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