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Fri 14th Feb 2025 at 12:23pm by Ocelot Spleens

Run > Intervals
  • Time
    56:18
  • Miles
    5.24
  • Min/mi
    10:45
  • Pacing
    79.3%
  • WAVA
    48.81
  • Stride(cm)
    95
  • Cals
    600
  • Cadence
    157
  • BPM
    170
  • %MHR
    102.9
  • B/mi
    1824
  • Asc(m)
    106
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

3x7mins, 2 walk.

1) 1mi - 10:46(10:46/mi) 163/177bpm [1754b/mi] 109cal 79/84rpm 5.57/0mph
2) 0.09mi - 1:30(16:38/mi) 156/169bpm [2594b/mi] 13cal 58/81rpm 3.61/0mph
3) 1mi - 10:45(10:48/mi) 169/181bpm [1825b/mi] 116cal 81/118rpm 5.56/0mph
4) 0.08mi - 1:30(18:41/mi) 160/172bpm [2989b/mi] 14cal 61/81rpm 3.21/0mph
5) 0.73mi - 6:59(9:35/mi) 172/186bpm [1649b/mi] 77cal 81/86rpm 6.26/0mph
6) 0.11mi - 2:01(19:07/mi) 166/183bpm [3173b/mi] 20cal 61/82rpm 3.14/0mph
7) 0.76mi - 6:59(9:11/mi) 176/185bpm [1616b/mi] 79cal 82/85rpm 6.53/0mph
8) 0.11mi - 2:01(18:56/mi) 166/185bpm [3142b/mi] 20cal 57/84rpm 3.17/0mph
9) 0.82mi - 6:59(8:32/mi) 180/187bpm [1537b/mi] 78cal 82/85rpm 7.03/0mph

10) 0.08mi - 1:30(18:37/mi) 177/193bpm [3295b/mi] 16cal 58/84rpm 3.22/0mph
11) 0.47mi - 5:17(11:12/mi) 182/192bpm [2038b/mi] 58cal 81/84rpm 5.36/0mph
10:46 1:30 10:45 1:30 6:59 2:01 6:59 2:01 6:59 1:30 5:17
Fenland Flier
Nice fast paced and getting faster across them too, well done.
Ocelot Spleens
Thanks. I think it's a combination of the 12/14 minute tempos, and the quicker miles. In my head a I can do it. 2 minute recoveries is quite a lot...

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.
1.00 10:52 10:52 +1 10:52 160 104-177 1738 152 0-164 0/0
1.09 12:16 1:24 15:36 160 145-169 2496 127 110-162 0/0
2.08 23:05 10:49 10:53 166 132-181 1806 161 108-166 0/0
2.16 24:20 1:15 16:38 164 151-172 2729 132 106-162 0/0
2.89 31:29 7:09 9:51 170 147-185 1674 163 110-168 0/0
2.99 33:22 1:53 18:41 166 148-183 3100 123 106-166 0/0
3.74 40:18 6:56 9:13 174 148-181 1603 164 110-168 0/0
3.85 42:12 1:54 17:57 168 147-185 3016 125 106-168 0/0
4.65 49:05 6:53 8:32 178 145-187 1519 164 108-170 0/0
4.72 50:23 1:18 18:59 179 159-193 3398 122 108-168 0/0
5.18 55:32 5:09 11:11 180 159-190 2013 158 0-168 0/0
5.18 55:35 3 +1 13:14 186 185-186 2462 161 160-162 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    170 avge / 193 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    40 2.4% 11:24
    15 2.3% 11:16
    15 14.0% 14:31

  • Cadence Distribution

    157 avge / 170 max Stride Length: 95cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 86.0 163 4.8 48:35 10:05
    Walk 14.0 109 0.4 7:56 18:08

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:03 8:15 43.23% More
    800m 4:11 8:25 50.64% More
    1km 5:15 8:27 53.32% More
    Mile 9:32 9:32 51.04% More
    5k 31:52 10:15 50.24% More
    5 miles 53:38 10:44 48.83% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:24 9:24 51.78
    5km 32:00 10:18 50.03
    5M 53:31 10:42 48.94
    10km 1:07:41 10:54 48.39
    10M 1:53:13 11:19 47.60
    Half 2:31:36 11:34 46.98
    20M 3:59:32 11:59 46.61
    Mara 5:20:43 12:14 46.61

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