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Sat 17th Aug 2024 at 9:07am by EvilPixie

Run > Intervals
  • Good
  • warm
  • Time
    1:08:53
  • Miles
    4.92
  • Min/mi
    14:00
  • Pacing
    59.6%
  • WAVA
    38.81
  • Stride(cm)
    76
  • Cals
    588
  • Cadence
    151
  • BPM
    159
  • %MHR
    79.3
  • B/mi
    2220
  • Asc(m)
    56
  • Surface
    Road

Notes & Comments

Performance score 4
Recovery 28
Garmin VO2MAX 170!

Felt better for first 4 but the last 2 were hard work but overall pleased

Feeling the pace better

Garmin session

Warm up

1) 0.33mi - 5:00(14:58/mi) 121/144bpm [1810b/mi] 37cal
2) 0mi - 1(20:43/mi) 140/140bpm [2900b/mi]

Cadence drills and acceleration gliders
3) 0.04mi - 30(12:15/mi) 142/148bpm [1740b/mi] 4cal
4) 0.03mi - 30(16:18/mi) 149/152bpm [2428b/mi] 4cal
5) 0.04mi - 30(13:12/mi) 147/152bpm [1940b/mi] 4cal
6) 0.03mi - 30(17:01/mi) 155/157bpm [2637b/mi] 4cal
7) 0.04mi - 30(12:30/mi) 152/156bpm [1900b/mi] 4cal
8) 0.03mi - 30(18:36/mi) 156/157bpm [2902b/mi] 4cal
9) 0.04mi - 30(11:44/mi) 154/157bpm [1807b/mi] 4cal
10) 0.03mi - 30(16:53/mi) 159/161bpm [2686b/mi] 4cal
11) 0.01mi - 7(20:00/mi) 156/157bpm [3119b/mi] 1cal
12) 0.03mi - 30(15:07/mi) 147/153bpm [2221b/mi] 4cal
13) 0.04mi - 30(13:20/mi) 144/146bpm [1920b/mi] 4cal
14) 0.03mi - 30(15:25/mi) 139/144bpm [2143b/mi] 3cal
15) 0.03mi - 30(15:24/mi) 142/145bpm [2186b/mi] 4cal
16) 0.01mi - 12(31:57/mi) 144/148bpm [4601b/mi] 2cal

6 sets 1/2m @11:15-11:35

17) 0.5mi - 5:47(11:37/mi) 164/174bpm [1905b/mi] 53cal
18) 0.15mi - 3:00(20:24/mi) 151/169bpm [3079b/mi] 20cal

19) 0.5mi - 5:39(11:22/mi) 166/175bpm [1887b/mi] 58cal
20) 0.15mi - 3:00(20:29/mi) 152/175bpm [3113b/mi] 20cal

21) 0.5mi - 5:40(11:24/mi) 167/176bpm [1903b/mi] 56cal
22) 0.15mi - 3:00(19:37/mi) 152/170bpm [2982b/mi] 20cal

23) 0.5mi - 5:38(11:19/mi) 170/178bpm [1924b/mi] 61cal
24) 0.16mi - 3:00(19:18/mi) 161/177bpm [3107b/mi] 22cal

25) 0.5mi - 5:54(11:52/mi) 173/181bpm [2052b/mi] 59cal
26) 0.12mi - 3:00(24:08/mi) 158/179bpm [3812b/mi] 20cal

27) 0.5mi - 5:56(11:56/mi) 170/179bpm [2029b/mi] 54cal
28) 0.13mi - 3:00(22:55/mi) 160/178bpm [3668b/mi] 19cal

Cool down

29) 0.32mi - 5:00(15:51/mi) 161/166bpm [2552b/mi] 39cal
5:00 1 30 30 30 30 30 30 30 30 7 30 30 30 30 12 5:47 3:00 5:39 3:00 5:40 3:00 5:38 3:00 5:54 3:00 5:56 3:00 5:00
Rosehip
Well done, good work :)
EvilPixie
Cheers
Jaks
Well done Pix 👏
EvilPixie
Thanks
Ness
Well done
Velociraptor
Pretty graphs! Bimodal cadence! Impressed Garmin! Well done, that's a good session :)
Autumnleaves
Great work
EvilPixie
Thank you 🤩
geordiegirl
Great intervals well done!
EvilPixie
Thank you 🙏

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.
0.33 7:31 7:31 +1 22:28 119 81-144 2674 142 0-164 6/10
0.33 7:31 0 0 140 140-140 NAN 0 0-0 0/0
0.37 8:00 29 12:08 143 137-147 1735 139 0-176 1/1
0.40 8:29 29 16:27 149 147-152 2451 120 0-172 0/0
0.44 8:58 29 13:03 147 144-153 1919 163 122-170 2/0
0.47 9:27 29 17:22 155 153-157 2691 150 120-170 0/0
0.51 9:56 29 12:20 152 148-156 1874 167 126-174 2/0
0.53 10:25 29 18:50 156 154-157 2938 94 0-170 0/0
0.57 10:54 29 11:37 154 151-158 1788 156 120-172 2/0
0.60 11:23 29 17:11 158 157-161 2716 133 116-170 0/2
0.61 11:29 6 18:50 155 153-157 2920 120 120-120 0/1
0.64 11:58 29 15:01 147 144-153 2209 116 0-172 1/1
0.68 12:27 30 13:30 144 141-146 1944 151 0-246 0/1
0.71 12:57 30 15:27 140 138-145 2162 152 126-170 0/1
0.74 13:26 30 15:23 143 138-145 2200 132 0-172 0/1
0.75 15:14 1:48 +1 5:01:43 144 140-148 43447 59 0-118 0/3
1.24 21:00 5:46 11:36 164 140-174 1902 163 0-174 7/12
1.39 23:59 2:59 20:20 151 133-169 3071 120 0-168 3/3
1.89 29:37 5:39 11:23 165 134-175 1877 167 116-174 6/9
2.03 32:36 2:59 20:25 152 139-175 3103 115 0-168 5/4
2.53 38:16 5:40 11:25 167 139-176 1906 166 108-172 3/16
2.68 41:15 2:59 19:35 152 140-170 2976 114 82-168 4/7
3.18 46:52 5:37 11:20 169 141-178 1914 167 116-172 9/3
3.33 49:51 2:59 19:19 160 147-177 3090 118 0-166 2/5
3.83 55:44 5:53 11:52 173 148-180 2052 166 0-172 10/2
3.95 58:48 3:04 +1 24:41 159 141-178 3924 98 0-168 1/7
4.45 1:04:43 5:55 11:57 170 143-179 2031 166 110-170 5/13
4.58 1:07:42 2:59 23:00 161 149-177 3703 97 0-164 1/3
4.89 1:12:58 5:16 +2 16:44 161 148-166 2695 144 0-160 17/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    159 avge / 180 max Delete HR Trace

  • Cadence Distribution

    151 avge / 246 max Stride Length: 76cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 66.9 164 4 47:38 13:10
    Walk 27.2 112 1 21:11 22:08
    Still 0.1 - - 5 -
    Pause 5.8 - - 4:30 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:42 10:50 36.34% More
    800m 5:38 11:20 38.07% More
    1km 7:58 12:50 35.06% More
    Mile 12:32 12:32 38.08% More
    5k 41:03 13:13 40.60% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:16 11:16 42.34
    5km 40:52 13:09 40.78
    5M 1:10:09 14:02 38.78
    10km 1:29:48 14:27 37.94
    10M 2:34:11 15:25 36.42
    Half 3:29:32 16:00 35.00
    20M 5:38:50 16:57 34.07
    Mara 7:40:28 17:35 33.21
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