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Thu 21st Nov 2024 at 12:06pm by Mark J 🇳🇿

Run > Intervals
  • Time
    54:46
  • Miles
    6.60
  • Min/mi
    8:18
  • Pacing
    70.4%
  • WAVA
    61.47
  • Stride(cm)
    115
  • Cals
    710
  • Watts
    240
  • Cadence
    168
  • BPM
    141
  • %MHR
    82
  • B/mi
    1170
  • Asc(m)
    77
  • Hillscore
    3
  • Surface
    Road

Notes & Comments

10k Intervals

Second run back and still OK. Again, I adopted a cautious approach to this one, especially as I was attempting intervals. So, a gentle 15-minute warm up followed by 10 x 45m intervals with recoveries. Seems to have gone OK. Although the data my watch has spat out at the end seems to be a tad all over the shop. Rebooted the watch and re-calibrated my POD2. Let's hope that's sorted it.

Aches and pains: Left hamstring 2. Right Piriformis 2

Shoes: Asics GlideRide 3

1) 2.47km - 15:00(6:04/km) 123/139bpm [746b/km] 157cal 194/W 9.9/15.58kmph
2) 0.45km - 1:56(4:17/km) 147/151bpm [631b/km] 27cal 290/W 13.99/17.23kmph
3) 0.18km - 53(4:53/km) 145/151bpm [707b/km] 12cal 249/W 12.31/15.06kmph
4) 0.45km - 1:56(4:18/km) 144/149bpm [620b/km] 26cal 290/W 13.94/16.22kmph
5) 0.18km - 53(4:52/km) 146/149bpm [710b/km] 12cal 249/W 12.34/15.39kmph
6) 0.45km - 1:53(4:11/km) 147/150bpm [616b/km] 26cal 294/W 14.32/16.74kmph
7) 0.18km - 1:06(6:09/km) 146/150bpm [897b/km] 15cal 202/W 9.76/14.17kmph
8) 0.45km - 1:46(3:55/km) 150/153bpm [588b/km] 25cal 315/W 15.31/19.67kmph
9) 0.18km - 55(5:05/km) 149/153bpm [756b/km] 13cal 242/W 11.82/14.75kmph
10) 0.45km - 1:57(4:19/km) 149/153bpm [643b/km] 27cal 290/W 13.9/18.46kmph
11) 0.18km - 57(5:17/km) 149/153bpm [786b/km] 14cal 217/W 11.37/15.58kmph
12) 0.45km - 2:14(4:57/km) 150/155bpm [743b/km] 31cal 262/W 12.12/18.37kmph
13) 0.18km - 1:00(5:32/km) 149/154bpm [824b/km] 15cal 211/W 10.85/14.12kmph
14) 0.45km - 2:00(4:27/km) 150/153bpm [667b/km] 28cal 274/W 13.49/18.27kmph
15) 0.18km - 57(5:14/km) 150/153bpm [786b/km] 14cal 234/W 11.46/14.7kmph
16) 0.45km - 1:55(4:16/km) 152/155bpm [649b/km] 27cal 286/W 14.04/19.67kmph
17) 0.18km - 1:02(5:43/km) 152/155bpm [870b/km] 15cal 222/W 10.48/16.98kmph
18) 0.45km - 1:58(4:23/km) 152/156bpm [665b/km] 29cal 296/W 13.71/18.56kmph
19) 0.18km - 1:11(6:37/km) 152/157bpm [1006b/km] 17cal 186/W 9.07/12.16kmph
20) 0.45km - 1:57(4:19/km) 153/159bpm [661b/km] 28cal 298/W 13.88/19.46kmph
21) 0.18km - 1:21(7:31/km) 154/160bpm [1157b/km] 20cal 191/W 7.99/12.72kmph
22) 1.85km - 10:00(5:25/km) 143/149bpm [774b/km] 132cal 238/W 11.09/16.07kmph
15:00 1:56 53 1:56 53 1:53 1:06 1:46 55 1:57 57 2:14 1:00 2:00 57 1:55 1:02 1:58 1:11 1:57 1:21 10:00
riggys99
Good news about the leg. Hope the watch is sorted
Bowman 🇸🇪
Swift recovery, great job!
Mark J 🇳🇿
Yes, very pleased with the progress so far. Rest day tomorrow and a wee park but if exercise based around Nelson's inaugural ParkRun on Saturday and then we'll know how it is truly.

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.
1.54 15:43 15:43 +1 10:13 123 -139 1257 165 0-174 193 -316 51/44
1.82 17:38 1:55 6:53 147 139-151 1011 173 172-174 290 234-366 4/4
1.93 18:30 52 7:53 145 136-151 1144 163 160-174 248 109-305 1/1
2.21 20:25 1:56 6:54 144 136-149 993 174 170-176 290 179-329 1/0
2.32 21:18 53 7:56 146 141-149 1159 164 158-174 248 202-312 2/2
2.59 23:10 1:52 6:44 147 142-150 989 174 172-174 295 202-340 2/3
2.70 24:16 1:06 9:59 146 141-150 1457 166 162-174 202 119-288 3/2
2.98 26:01 1:44 6:16 150 143-153 940 174 170-176 315 248-400 1/3
3.09 26:56 55 8:13 149 144-153 1223 166 162-176 242 175-311 1/0
3.37 28:52 1:56 6:57 149 144-153 1035 173 172-176 290 205-374 4/5
3.48 29:49 58 8:41 149 145-153 1293 165 162-176 214 141-287 1/1
3.76 32:01 2:11 7:53 150 144-155 1181 174 172-176 263 120-373 9/8
3.87 33:01 1:00 9:02 149 146-154 1345 165 160-174 209 139-301 2/4
4.15 34:59 1:59 7:09 150 145-153 1073 174 172-174 273 99-421 5/4
4.26 35:56 57 8:29 150 146-153 1273 165 162-174 235 196-331 2/3
4.54 37:51 1:55 6:54 152 146-155 1050 174 172-176 286 132-418 6/4
4.64 38:51 1:00 9:18 152 148-155 1414 164 162-174 221 116-392 2/2
4.92 40:49 1:57 7:01 152 148-156 1067 174 172-174 296 182-412 7/2
5.03 42:00 1:12 10:49 152 146-157 1644 163 160-174 186 108-271 2/0
5.31 43:56 1:56 6:55 153 146-159 1058 174 172-176 298 138-433 9/2
5.42 45:17 1:21 12:08 154 149-160 1869 163 160-172 192 102-329 6/0
6.57 55:16 9:59 +1 8:43 143 138-149 1248 166 160-186 238 92-388 34/21

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    141 avge / 160 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    23 2.9% 9:22
    11 6.5% 8:55

  • Cadence Distribution

    168 avge / 186 max Stride Length: 115cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 168 6.6 55:26 8:24
    Walk 0.0 80 0 1 10:44
    Still 0.0 - - 1 -

  • Power Distribution

    240W (433 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:33 6:12 56.04% More
    800m 3:24 6:51 60.30% More
    1km 4:13 6:48 63.39% More
    Mile 7:03 7:03 64.38% More
    5k 22:57 7:23 67.40% More
    5 miles 38:52 7:46 64.99% More
    10k 51:53 8:21 60.86% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:25 7:25 61.24
    5km 24:38 7:56 62.80
    5M 40:48 8:10 61.90
    10km 51:23 8:16 61.45
    10M 1:25:04 8:30 61.44
    Half 1:53:16 8:39 60.62
    20M 2:57:22 8:52 61.35
    Mara 3:56:09 9:01 61.44

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