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Tue 28th Jan 2025 at 4:06pm by westmoors

Run > Intervals
  • breezy
  • Time
    56:08
  • Miles
    5.64
  • Min/mi
    9:57
  • Pacing
    90.9%
  • WAVA
    57.47
  • Stride(cm)
    94
  • Cals
    575
  • Cadence
    172
  • BPM
    135
  • %MHR
    80.3
  • B/mi
    1343
  • Asc(m)
    40
  • Surface
    Road

Notes & Comments

10 x 90 s @ 7:55 /mi with 150 s recoveries. Nowhere near target pace. Felt tough; legs didn't want to play.

1) 0.98mi - 10:00(10:13/mi) 122/130bpm [1246b/mi] 97cal 5.87/6.24mph
2) 0.17mi - 1:30(8:38/mi) 137/141bpm [1183b/mi] 16cal 6.95/7.08mph
3) 0.23mi - 2:30(10:46/mi) 137/141bpm [1475b/mi] 26cal 5.57/6.85mph
4) 0.18mi - 1:30(8:22/mi) 139/143bpm [1162b/mi] 16cal 7.18/7.37mph
5) 0.25mi - 2:30(10:08/mi) 140/143bpm [1419b/mi] 27cal 5.92/6.53mph
6) 0.16mi - 1:30(9:09/mi) 139/144bpm [1272b/mi] 16cal 6.56/6.91mph
7) 0.24mi - 2:30(10:26/mi) 141/144bpm [1471b/mi] 27cal 5.75/6.41mph
8) 0.17mi - 1:30(8:44/mi) 143/146bpm [1249b/mi] 16cal 6.87/7.2mph
9) 0.25mi - 2:30(10:07/mi) 142/147bpm [1435b/mi] 27cal 5.93/7.26mph
10) 0.16mi - 1:30(9:39/mi) 141/144bpm [1360b/mi] 16cal 6.22/6.47mph
11) 0.23mi - 2:30(10:56/mi) 139/144bpm [1520b/mi] 26cal 5.49/6.49mph
12) 0.16mi - 1:30(9:15/mi) 141/145bpm [1304b/mi] 16cal 6.49/6.74mph
13) 0.26mi - 2:30(9:48/mi) 139/145bpm [1362b/mi] 26cal 6.12/6.53mph
14) 0.17mi - 1:30(8:50/mi) 142/146bpm [1253b/mi] 16cal 6.8/7.12mph
15) 0.25mi - 2:30(9:51/mi) 141/145bpm [1390b/mi] 27cal 6.09/6.87mph
16) 0.17mi - 1:30(8:51/mi) 139/143bpm [1231b/mi] 16cal 6.78/6.85mph
17) 0.25mi - 2:30(9:59/mi) 141/143bpm [1408b/mi] 26cal 6.01/6.68mph
18) 0.16mi - 1:30(9:13/mi) 139/142bpm [1281b/mi] 16cal 6.51/6.45mph
19) 0.24mi - 2:30(10:33/mi) 137/139bpm [1446b/mi] 25cal 5.69/6.45mph
20) 0.17mi - 1:30(8:59/mi) 140/143bpm [1258b/mi] 16cal 6.68/6.66mph
21) 0.24mi - 2:30(10:31/mi) 137/143bpm [1440b/mi] 24cal 5.71/6.55mph
22) 0.45mi - 5:00(11:11/mi) 131/133bpm [1464b/mi] 46cal 5.37/5.91mph
23) 0.11mi - 1:08(10:35/mi) 132/134bpm [1396b/mi] 11cal 5.67/5.87mph
10:00 1:30 2:30 1:30 2:30 1:30 2:30 1:30 2:30 1:30 2:30 1:30 2:30 1:30 2:30 1:30 2:30 1:30 2:30 1:30 2:30 5:00 1:08

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.
0.98 10:00 10:00 10:13 119 80-130 1215 175 80-184 16/15
1.15 11:29 1:30 8:38 136 130-141 1174 179 172-182 1/4
1.38 13:59 2:30 10:46 137 133-141 1476 171 168-178 4/3
1.56 15:28 1:30 8:21 139 133-143 1161 180 170-182 1/5
1.81 17:58 2:30 10:08 140 139-143 1420 169 166-178 9/3
1.97 19:27 1:30 9:09 139 137-144 1272 178 168-180 1/6
2.21 21:57 2:30 10:26 141 140-144 1472 168 166-178 9/1
2.38 23:27 1:30 8:44 143 140-146 1248 178 168-184 2/5
2.63 25:56 2:30 10:07 143 137-147 1447 171 168-180 3/5
2.78 27:26 1:30 9:38 141 138-144 1359 176 170-178 6/0
3.01 29:55 2:30 10:57 139 135-144 1521 170 166-176 6/8
3.17 31:25 1:30 9:14 141 135-145 1303 177 170-180 3/1
3.43 33:55 2:30 9:48 139 135-145 1362 171 166-176 1/10
3.60 35:24 1:30 8:49 142 136-146 1252 178 172-182 6/0
3.85 37:54 2:30 9:52 142 138-145 1400 171 168-178 2/6
4.02 39:23 1:30 8:51 140 137-143 1239 177 170-180 3/2
4.27 41:53 2:30 9:59 141 137-143 1409 170 166-176 3/6
4.43 43:22 1:30 9:13 138 133-142 1271 176 168-182 4/3
4.66 45:52 2:30 10:33 136 133-139 1436 168 166-176 5/7
4.83 47:22 1:30 8:59 139 137-143 1249 177 168-180 2/5
5.07 49:51 2:30 10:31 137 131-143 1440 168 158-178 2/9
5.51 54:51 5:00 11:10 130 125-133 1453 166 160-172 9/7
5.62 56:00 1:09 +1 10:43 132 131-134 1416 167 166-168 2/1

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    135 avge / 147 max Delete HR Trace

  • Cadence Distribution

    172 avge / 184 max Stride Length: 94cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 100.0 172 5.6 56:08 9:58
    Walk 0.0 105 0 1 9:45

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 27 7:17 47.48% More
    200m 57 7:42 49.69% More
    400m 2:10 8:43 46.89% More
    800m 4:35 9:13 49.32% More
    1km 5:45 9:15 51.17% More
    Mile 9:21 9:21 53.40% More
    5k 30:02 9:40 58.05% More
    5 miles 49:01 9:48 58.12% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:34 8:34 58.24
    5km 29:22 9:27 59.37
    5M 49:15 9:51 57.85
    10km 1:02:22 10:02 57.24
    10M 1:44:35 10:28 56.33
    Half 2:20:16 10:42 54.90
    20M 3:42:08 11:06 54.67
    Mara 4:57:53 11:22 54.06

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