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Tue 26th Nov 2024 at 11:54am by Mark J 🇳🇿

Run > Progressive
  • v warm
  • Time
    48:36
  • Miles
    6.29
  • Min/mi
    7:44
  • Pacing
    15%
  • WAVA
    65.80
  • Stride(cm)
    122
  • Cals
    622
  • Watts
    253
  • Cadence
    170
  • BPM
    141
  • %MHR
    82.1
  • B/mi
    1091
  • Asc(m)
    50
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

10k Progressive Intervals

10 mins warm. 3 x 0.2k @5k pace, 30 secs recoveries. 4 x 0.8k @5k pace, 2 min recoveries. 1 x 1k @5k pace. 10 mins cool.

A harder session today due to the unseasonaly hot weather. 26 degrees out there today. Beautiful but hot to run in. Consequently I was a bit slower than target across the board but not by too much. I can live with it. I was also disturbed mid run by Simon Perry with a bloody work call. Cheek of it.

Overall, I'm happy with that session. A hard one but not too bad a result.

Aches and pains: Right piriformis 1.

Shoes: Brooks Glycerin 20

1) 1.88km - 10:00(5:18/km) 116/129bpm [616b/km] 94cal 216/W 11.3/12.41kmph
2) 0.2km - 44(3:41/km) 135/142bpm [498b/km] 9cal 324/W 16.27/17.47kmph
3) 0.09km - 30(5:40/km) 144/145bpm [815b/km] 7cal 228/W 10.59/15.79kmph
4) 0.2km - 45(3:43/km) 146/149bpm [543b/km] 10cal 319/W 16.14/16.59kmph
5) 0.09km - 30(5:34/km) 149/150bpm [829b/km] 7cal 226/W 10.79/15.86kmph
6) 0.2km - 46(3:48/km) 148/151bpm [562b/km] 10cal 315/W 15.81/16.44kmph
7) 0.09km - 30(5:33/km) 150/151bpm [833b/km] 7cal 224/W 10.8/15.58kmph
8) 0.8km - 3:14(4:03/km) 152/157bpm [614b/km] 46cal 298/W 14.84/15.65kmph
9) 0.34km - 2:00(5:55/km) 128/156bpm [756b/km] 22cal 211/W 10.15/14.46kmph
10) 0.8km - 3:10(3:58/km) 148/156bpm [587b/km] 44cal 304/W 15.12/16.51kmph
11) 0.37km - 2:00(5:26/km) 144/156bpm [782b/km] 26cal 221/W 11.05/14.81kmph
12) 0.8km - 3:11(3:58/km) 151/157bpm [600b/km] 45cal 307/W 15.11/16.07kmph
13) 0.36km - 2:00(5:37/km) 145/157bpm [813b/km] 27cal 217/W 10.7/14.94kmph
14) 0.8km - 3:13(4:01/km) 151/158bpm [607b/km] 45cal 298/W 14.93/16.14kmph
15) 0.35km - 2:00(5:47/km) 147/158bpm [850b/km] 27cal 209/W 10.37/14.81kmph
16) 1km - 4:04(4:04/km) 156/162bpm [634b/km] 61cal 298/W 14.77/15.72kmph
17) 1.76km - 10:00(5:41/km) 147/162bpm [837b/km] 135cal 227/W 10.54/14.52kmph
10:00 44 30 45 30 46 30 3:14 2:00 3:10 2:00 3:11 2:00 3:13 2:00 4:04 10:00
Bowman 🇸🇪
Sounds like a great session! Nice weather :)
Jaks
Well done 👏
3M
Phones are a mixed blessing! Nice run.
Ness
Well done
riggys99
Well done always harder in the heat
Mark J 🇳🇿
Thank you, thank you.
Fenland Flier
Speedy reps, nice, especially in the heat.
Mark J 🇳🇿
Cheers.

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.
1.17 10:01 10:01 8:34 116 -129 993 161 0-172 215 -267 36/31
1.29 10:44 42 5:47 136 129-142 786 179 172-182 325 248-349 1/1
1.35 11:13 30 9:06 144 142-145 1310 164 160-180 230 189-320 0/1
1.47 11:58 44 6:02 146 143-149 880 181 174-184 317 202-348 1/0
1.52 12:28 30 9:14 149 147-150 1375 164 160-180 227 193-325 0/1
1.65 13:12 44 6:03 148 145-151 896 180 170-180 315 198-350 3/1
1.70 13:42 30 9:01 150 147-151 1352 166 150-180 230 148-343 1/2
2.20 16:55 3:13 6:29 152 146-157 985 180 166-184 298 217-334 5/7
2.41 23:06 6:11 +1 29:25 128 82-156 3766 158 78-186 211 0-289 3/4
2.90 26:16 3:09 6:22 148 124-156 943 180 180-186 305 228-347 6/8
3.13 28:16 2:00 8:48 143 136-156 1257 165 162-180 221 182-284 5/4
3.63 31:25 3:09 6:22 151 136-157 963 180 176-182 307 240-385 5/6
3.84 33:24 1:59 9:04 145 135-157 1315 164 160-180 217 187-299 1/0
4.34 36:36 3:12 6:28 151 135-158 977 180 168-182 298 227-331 4/5
4.55 38:35 2:00 9:18 147 134-158 1366 163 158-180 210 170-304 0/0
5.17 42:39 4:04 6:33 156 141-162 1023 182 168-184 298 202-319 11/5
6.26 52:39 10:00 +1 9:11 147 141-162 1350 164 160-182 227 169-305 33/7

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 162 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    15 2.3% 9:06
    11 4.1% 9:34

  • Cadence Distribution

    170 avge / 186 max Stride Length: 122cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 91.6 170 6.3 48:21 7:42
    Walk 8.4 92 0 4:25 13:56:22
    Still 0.1 - - 2 -

  • Power Distribution

    253W (385 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:32 6:10 56.39% More
    800m 3:10 6:21 65.02% More
    1km 4:04 6:33 65.76% More
    Mile 6:42 6:42 67.71% More
    5k 22:32 7:15 68.67% More
    5 miles 40:57 8:11 61.67% More
    10k 52:05 8:23 60.62% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:55 6:55 65.66
    5km 23:01 7:25 67.22
    5M 38:06 7:37 66.29
    10km 47:59 7:43 65.80
    10M 1:19:27 7:57 65.78
    Half 1:45:46 8:04 64.92
    20M 2:45:38 8:17 65.69
    Mara 3:40:32 8:25 65.79

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