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Sat 27th Nov 2021 at 6:12am by Ness

Run > Intervals
  • Amazing
  • snow
  • windy
  • v cold
  • Time
    47:12
  • Miles
    5.00
  • Min/mi
    9:26
  • Pacing
    25.3%
  • WAVA
    59.68
  • Stride(cm)
    96
  • Cals
    454
  • Cadence
    178
  • BPM
    140
  • %MHR
    75.9
  • B/mi
    1326
  • Asc(m)
    59
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

Intervals. 1 mile warm up. 6 x 800m with 2mins recovery (not recorded on Garmin) 1 mile cool down....
1) 1m - 9:06(9:06/m) 140/149bpm [1274b/mi] 87cal
2) 0.5m - 4:31(9:04/m) 146/160bpm [1325b/mi] 44cal
3) 0.5m - 4:37(9:14/m) 144/156bpm [1330b/mi] 46cal
4) 0.5m - 4:35(9:07/m) 142/152bpm [1295b/mi] 43cal
5) 0.5m - 4:44(9:34/m) 142/153bpm [1359b/mi] 45cal
6) 0.5m - 4:48(9:35/m) 140/149bpm [1342b/mi] 47cal
7) 0.5m - 4:50(9:41/m) 140/151bpm [1357b/mi] 46cal
8) 1m - 9:58(9:58/m) 144/159bpm [1434b/mi] 96cal
9) 0.01m - 3(8:13/m) 146/146bpm [1200b/mi]

Not bad considering the conditions. Hands were numb at the end of the run! So cold!
9:06 4:31 4:37 4:35 4:44 4:48 4:50 9:58 3
Raptors claws are coming to town
Brrr ❄ Bravely done! Not sure I could cope with proper recoveries in these conditions.
Ness
The last couple were tough. And my old Timex watch died on the fourth recovery stint so I did them by guessing. Must have had brain freeze because I didn’t time them on my Garmin! 😂
Sigh
Well done, that's hardcore training!
Ness
Thanks, Sigh. 😊

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  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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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.
0.06 32 32 8:27 113 96-130 954 164 70-180 1/2
0.13 1:04 33 8:41 136 131-138 1181 177 176-178 0/5
0.19 1:40 35 9:26 136 134-141 1283 174 172-178 0/7
0.25 2:12 32 8:35 142 141-144 1218 176 174-176 3/4
0.31 2:44 32 8:37 146 144-148 1258 176 174-178 1/2
0.38 3:21 37 9:56 138 135-144 1371 178 176-178 1/8
0.44 3:56 35 9:22 137 136-138 1283 177 172-180 0/2
0.50 4:34 37 9:58 137 134-140 1366 175 172-180 2/3
0.56 5:09 35 9:27 141 139-144 1333 175 174-176 0/3
0.63 5:42 33 8:42 143 140-144 1244 176 176-178 1/0
0.69 6:16 34 8:58 142 140-144 1273 178 176-178 2/3
0.75 6:51 35 9:22 146 144-148 1368 179 178-180 1/2
0.81 7:24 33 8:46 146 144-149 1280 178 176-180 2/2
0.88 8:00 37 9:49 146 144-149 1433 176 172-180 2/2
0.94 8:33 33 8:47 147 146-148 1291 177 174-178 0/3
1.00 9:07 34 8:59 142 140-144 1274 179 178-180 1/2
1.06 11:28 2:21 +2:06 37:30 122 103-141 4575 185 180-188 1/3
1.13 12:20 53 14:03 147 142-151 2065 180 176-184 1/4
1.19 12:55 35 9:19 154 152-156 1436 181 176-186 1/1
1.25 13:27 32 8:28 156 153-160 1320 182 180-184 1/1
1.31 14:00 33 8:52 155 152-156 1375 180 174-182 4/1
1.38 14:35 34 9:11 149 143-151 1368 180 178-180 2/1
1.44 15:10 35 9:19 145 143-146 1352 179 178-180 0/4
1.50 18:05 2:55 +2:26 46:47 140 98-147 6549 177 172-180 1/2
1.56 18:42 37 9:47 118 100-134 1155 182 180-186 2/1
1.63 19:14 33 8:41 140 133-145 1216 181 180-182 2/2
1.69 19:49 34 9:11 147 145-150 1350 178 172-182 1/0
1.75 20:21 32 8:35 149 147-152 1279 181 180-184 1/1
1.81 20:56 35 9:19 146 145-148 1359 180 178-180 1/2
1.88 21:32 36 9:42 148 147-149 1437 177 174-180 1/2
1.94 22:10 37 9:57 147 144-153 1463 176 176-178 1/2
2.00 25:08 2:58 +2:23 47:34 147 92-154 6992 178 168-180 5/1
2.06 25:42 34 9:03 115 95-132 1040 180 168-188 5/1
2.13 26:16 34 9:04 140 132-145 1269 183 180-184 5/1
2.19 26:49 33 8:52 145 144-147 1285 182 180-182 0/2
2.25 27:24 34 9:12 148 146-151 1361 183 180-186 1/2
2.31 27:59 35 9:22 148 147-148 1386 181 180-182 4/4
2.38 28:33 35 9:17 147 145-148 1363 181 180-182 3/2
2.44 29:09 36 9:31 146 145-148 1389 181 178-182 0/3
2.50 29:45 36 9:31 147 146-148 1398 180 178-182 1/2
2.56 32:31 2:47 +2:28 44:26 120 100-145 5332 180 168-188 4/3
2.63 33:21 50 13:20 138 134-141 1840 184 182-186 0/3
2.69 33:57 36 9:34 145 140-149 1387 184 182-186 1/1
2.75 34:34 37 9:54 148 147-150 1466 180 176-184 3/2
2.81 35:15 40 10:43 147 145-150 1576 177 174-178 3/1
2.88 35:49 34 9:07 151 149-153 1378 180 178-182 1/2
2.94 36:24 35 9:19 147 146-148 1371 179 176-182 3/2
3.00 38:53 2:29 +1:59 39:46 141 114-149 5608 179 176-182 1/2
3.06 39:31 38 10:10 125 117-135 1271 184 182-192 1/2
3.13 40:06 35 9:15 137 133-139 1268 180 180-180 1/0
3.19 40:41 35 9:27 142 139-143 1341 179 176-180 1/1
3.25 41:18 36 9:43 142 141-144 1379 175 174-176 2/1
3.31 41:55 38 10:02 144 142-145 1445 175 174-178 2/1
3.38 42:32 36 9:41 145 144-146 1405 177 174-178 2/1
3.44 43:08 37 9:45 145 141-149 1413 175 174-176 1/1
3.50 45:56 2:47 +2:16 44:39 139 111-147 6207 174 172-176 2/1
3.56 46:38 42 11:19 120 115-128 1357 179 174-182 1/2
3.63 47:13 35 9:13 132 126-137 1216 179 176-180 1/0
3.69 47:48 35 9:25 142 139-145 1337 179 178-182 0/5
3.75 48:23 35 9:16 144 142-146 1334 178 176-182 1/4
3.81 48:59 36 9:39 143 141-146 1381 177 176-178 0/2
3.88 49:38 39 10:26 146 144-147 1524 176 174-178 2/1
3.94 50:15 37 9:50 147 144-149 1445 175 172-176 3/0
4.00 52:41 2:26 +1:49 38:57 138 96-148 5375 176 174-178 4/2
4.06 53:16 35 9:15 123 105-135 1138 181 174-184 1/2
4.13 53:51 36 9:30 139 136-140 1319 179 178-180 2/2
4.19 54:28 37 9:55 140 138-145 1387 177 176-178 3/2
4.25 55:07 38 10:15 144 142-147 1477 177 174-178 4/3
4.31 55:45 38 10:05 144 142-147 1452 177 176-180 5/3
4.38 56:23 39 10:20 144 143-146 1489 177 174-178 4/2
4.44 57:01 37 9:56 144 141-146 1431 177 174-178 2/0
4.50 57:37 36 9:43 146 144-148 1419 179 178-180 0/2
4.56 58:13 35 9:26 144 141-145 1358 178 176-180 0/3
4.62 58:49 36 9:44 141 139-143 1372 180 178-182 1/3
4.69 59:25 36 9:36 143 141-145 1374 182 178-186 1/2
4.75 1:00:04 39 10:23 150 145-153 1557 182 178-186 4/1
4.81 1:00:44 40 10:46 155 152-158 1669 177 176-178 4/1
4.87 1:01:23 39 10:24 152 150-154 1582 178 176-178 3/2
4.94 1:02:02 39 10:23 152 149-153 1578 178 176-178 1/2
5.00 1:02:40 38 10:06 149 146-152 1505 179 178-180 2/1

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    140 avge / 160 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    15 5.2% 9:56

  • Cadence Distribution

    178 avge / 192 max Stride Length: 96cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 93.2 178 5 58:08 12:32
    Walk 0.1 70 0 3 8:52
    Pause 6.7 - - 4:29 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:10 8:44 46.40% More
    800m 4:31 9:06 49.33% More
    1km 5:40 9:07 51.25% More
    Mile 9:07 9:07 54.12% More
    5k 39:54 12:50 43.21% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:18 8:18 59.43
    5km 28:14 9:05 61.05
    5M 47:12 9:26 59.66
    10km 59:41 9:36 59.10
    10M 1:39:47 9:59 58.32
    Half 2:13:34 10:12 56.94
    20M 3:30:57 10:33 56.82
    Mara 4:42:22 10:47 56.29

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