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Tue 5th Nov 2024 at 8:36am by simonkissam

Run > Intervals

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Time
1:06:33
Miles
9.63
Min/mi
6:55
Pacing
24.1%
WAVA
62.54
Stride(cm)
135
Cals
1438
Cadence
172
Asc(m)
97
Hillscore
5
Surface
Road

Notes & Comments

1) 1.99mi - 15:00(7:33/mi) 300cal 7.95/9.2mph
2) 0.76mi - 4:00(5:18/mi) 115cal 11.31/11.75mph
3) 0.23mi - 2:00(8:37/mi) 37cal 6.96/10.83mph
4) 0.77mi - 4:00(5:14/mi) 111cal 11.47/12.17mph
5) 0.21mi - 2:00(9:23/mi) 35cal 6.4/11.52mph
6) 0.76mi - 4:00(5:14/mi) 115cal 11.48/12.33mph
7) 0.23mi - 2:00(8:46/mi) 35cal 6.85/12.19mph
8) 0.75mi - 4:00(5:18/mi) 113cal 11.32/12.21mph
9) 0.21mi - 2:01(9:40/mi) 29cal 6.21/11.21mph
10) 0.76mi - 4:00(5:15/mi) 111cal 11.43/13.25mph
11) 0.22mi - 2:01(9:02/mi) 33cal 6.65/10.25mph
12) 0.6mi - 3:31(5:50/mi) 83cal 10.29/13.73mph
13) 2.14mi - 18:00(8:26/mi) 321cal 7.12/11.71mph

15min warmup. 5x4min @ 10k effort with 2min jog rest into 4x30/30s. 18 min cooldown. Hit 5:18 pace (downhill), 5:14, 5:14, 5:18 (uphill), 5:15 pace. Then wanted to do 6x30/30s but legs were pretty cooked so was really struggling to turnover so only did 4. Happy with the 10k pieces though, not that fast but pretty consistent and was good to push deep. Fourth one I was feeling it but told myself it was gonna hurt and that was okay and ended up running pretty fast despite it being pretty uphill. Last one I was moving but must've slowed down towards end, so not super fast but oh well that's okay. 30/30s were flops as mentioned, but it's okay. Last effort before 5k tt on friday.

15:00 4:00 2:00 4:00 2:00 4:00 2:00 4:00 2:01 4:00 2:01 3:31 18:00

Multigraph

Pace
Elev
Cadence
Stride

Multi Graph Loading...

mi ( to ) | /mi | bpm | spm

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	Cadence rpm Cad.	Ascent mtrs Asc.
1.99	20:13	20:13 +4	10:10	168 0-184	49/58
2.74	24:12	3:59	5:17	186 118-198	10/23
2.97	26:11	1:59	8:40	168 162-186	7/6
3.74	30:11	3:59	5:13	184 162-190	23/22
3.95	32:11	2:00	9:28	163 158-184	10/8
4.71	36:09	3:58	5:12	184 112-188	20/20
4.93	38:08	1:59	8:50	166 156-186	8/8
5.69	42:07	3:59	5:17	183 166-188	35/21
5.89	44:06	1:59	9:38	157 118-180	3/12
6.65	48:07	4:00	5:16	184 162-192	19/27
6.87	50:06	1:59	9:01	160 152-186	6/7
7.48	54:54	4:48 +1	7:59	179 106-200	27/25
9.61	1:13:58	19:04 +3	8:56	165 118-194	72/58

Further Analysis

Pace Distribution
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Biggest Climbs

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Climb	Gradient	Min/mi
18	1.9%	5:44
17	1.9%	9:40
15	2.7%	8:55

Cadence Distribution
172 avge / 200 max Stride Length: 135cm

Run/Walk Breakdown

	%	Cad	Mi	Time	Min/mi
Run	88.9	173	9.6	1:05:49	6:57
Walk	10.1	116	0.1	7:34	2:02:34
Pause	1.0	-	-	45	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:12	4:48	60.37%	More
800m	2:30	5:03	67.21%	More
1km	3:12	5:09	69.57%	More
Mile	5:57	5:57	65.03%	More
5k	18:45	6:02	68.36%	More
5 miles	30:27	6:05	69.20%	More
10k	41:57	6:45	62.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:02	6:02	64.09
5km	20:04	6:28	63.87
5M	33:13	6:39	63.42
10km	41:50	6:44	63.11
10M	1:09:16	6:56	62.44
Half	1:32:13	7:02	61.82
20M	2:24:25	7:13	62.14
Mara	3:12:16	7:20	62.67

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