Fri 12th Apr 2024 at 7:29am by IdristheDragon

Run > Intervals
  • Time
    23:14
  • Miles
    2.21
  • Min/mi
    10:31
  • Pacing
    72%
  • WAVA
    48.40
  • Stride(cm)
    91
  • Cals
    211
  • Watts
    236
  • Cadence
    169
  • BPM
    135
  • %MHR
    75.1
  • B/mi
    1422
  • Asc(m)
    6
  • Surface
    Road

Notes & Comments

3 comments
Warm up then meant to be 80s intervals with 80s walking inbetween. But the NRC app went odd and so I was trying to do it myself but then it came back so I walked a bit longer at that point to get back in sync. And I’m sure some of the running intervals were less than 80s. Legs feel exercised anyway 😃

1) 0.89km - 5:58(6:44/km) 126/137bpm [848b/km] 51cal 231/257W
2) 0.3km - 1:33(5:11/km) 148/152bpm [767b/km] 17cal 289/322W
3) 0.12km - 1:13(10:08/km) 138/152bpm [1397b/km] 10cal 124/315W
4) 0.27km - 1:20(4:50/km) 137/158bpm [663b/km] 13cal 298/333W
5) 0.21km - 2:03(9:48/km) 133/160bpm [1304b/km] 16cal 121/360W
6) 0.23km - 1:06(4:47/km) 138/161bpm [661b/km] 12cal 296/366W
7) 0.13km - 1:20(9:56/km) 144/163bpm [1430b/km] 11cal 91/304W
8) 0.21km - 55(4:19/km) 126/137bpm [543b/km] 9cal 120/335W
9) 0.13km - 1:20(10:08/km) 140/159bpm [1420b/km] 11cal 45/323W
10) 0.25km - 1:15(4:57/km) 142/157bpm [704b/km] 12cal 252/292W
11) 0.12km - 1:19(10:49/km) 141/159bpm [1526b/km] 11cal 103/287W
12) 0.26km - 1:12(4:32/km) 119/144bpm [540b/km] 12cal 244/312W
13) 0.12km - 1:20(10:45/km) 145/164bpm [1560b/km] 11cal 123/307W
14) 0.3km - 1:21(4:31/km) 146/167bpm [659b/km] 15cal 283/350W
5:58 1:33 1:13 1:20 2:03 1:06 1:20 55 1:20 1:15 1:19 1:12 1:20 1:21
Ness
Well done 😀
EvilPixie
well done
3M
Structured training. Well done.
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Pace

28% 6% 22% 6% 8% 30%

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.
0.06 48 48 12:46 89 67-108 1136 175 174-176 223 208-257 1/0
0.13 1:30 43 11:22 123 109-134 1397 175 174-178 247 236-255 1/0
0.19 2:10 39 10:31 134 132-136 1410 175 174-178 240 232-246 1/0
0.25 2:48 38 10:06 132 130-134 1333 176 174-180 236 234-239 0/1
0.31 3:27 40 10:33 132 130-133 1392 176 174-178 241 236-252 0/0
0.38 4:07 40 10:38 135 133-136 1436 176 174-178 242 228-252 1/0
0.44 4:47 40 10:37 132 129-136 1401 175 172-178 227 222-232 0/1
0.50 5:26 39 10:19 131 129-134 1352 175 174-178 231 226-235 1/1
0.56 6:03 37 9:49 136 134-139 1334 177 176-180 236 232-243 0/0
0.63 6:35 32 8:34 144 139-149 1234 187 180-190 277 243-289 1/0
0.69 7:05 30 8:05 150 149-151 1212 187 184-192 296 279-310 1/0
0.75 7:44 39 10:19 152 150-152 1567 172 126-188 268 69-322 0/1
0.81 8:44 1:01 16:13 134 114-150 2173 131 104-138 160 117-175 0/1
0.88 9:13 29 7:37 121 113-131 922 188 132-196 278 153-327 1/1
0.94 9:42 29 7:46 142 131-152 1104 190 186-192 315 306-326 1/1
1.00 10:21 39 10:17 157 152-160 1615 184 128-190 327 318-360 1/0
1.06 11:20 1:00 15:55 139 122-157 2213 131 128-136 141 115-152 0/0
1.13 12:13 52 13:59 115 112-121 1609 135 98-192 149 120-287 1/1
1.19 12:41 29 7:37 125 115-136 953 193 190-196 325 286-366 3/0
1.25 13:10 28 7:30 157 137-161 1177 192 190-194 295 289-302 1/1
1.31 14:07 57 15:12 152 134-163 2312 146 124-192 223 149-304 1/0
1.38 14:48 41 10:58 124 119-133 1359 131 130-134 170 146-200 2/0
1.44 15:14 26 6:55 125 120-132 864 184 184-184 327 326-328 1/2
1.50 15:55 41 11:04 144 132-159 1593 178 114-198 278 103-335 1/2
1.56 16:53 58 15:21 134 122-153 2056 135 124-184 119 113-138 0/1
1.63 17:22 29 7:46 133 126-141 1034 187 184-190 238 146-261 1/1
1.69 17:52 30 7:56 150 142-156 1190 185 184-188 280 264-292 1/1
1.75 18:45 53 14:10 152 140-159 2154 157 94-188 232 138-292 0/1
1.81 19:35 50 13:17 125 116-139 1660 137 126-198 141 118-196 1/0
1.88 20:01 26 6:57 113 111-117 785 193 190-196 271 204-296 1/1
1.94 20:28 27 7:12 123 114-135 885 191 188-192 296 282-312 0/1
2.00 21:26 58 15:31 152 135-164 2358 139 120-194 160 109-307 0/1
2.06 22:08 42 11:11 127 122-135 1421 146 120-198 169 104-350 0/0
2.13 22:35 27 7:12 137 128-149 986 196 194-198 308 281-322 1/1
2.19 23:03 28 7:33 158 150-166 1192 191 186-194 309 304-322 1/1
2.21 23:14 11 8:03 167 166-167 1344 191 188-194 308 304-312 0/0

Heart

135/167max
  • Show Beats/Mile

Elevation

Asc 6m, Range 7m, Flat prediction 23:14
Elevation Graph
No climbs of at least 10 metres detected.

Power

236W (366 max)
Power Graph
Power Bands

Cadence

169 (198 max) Stride Length: 91cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 72.2 183 1.8 16:47 9:10
Walk 27.2 128 0.4 6:19 16:38
Still 0.6 - - 8 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:11 8:48 43.44% More
800m 4:45 9:34 43.76% More
1km 6:04 9:46 44.64% More
Mile 10:14 10:14 45.14% More

Predictions

Dist Time Per Mile WAVA
1M 9:50 9:50 46.96
5km 33:37 10:49 48.00
5M 56:19 11:16 46.74
10km 1:11:17 11:28 46.23
10M 1:59:25 11:57 45.43
Half 2:40:02 12:13 44.25
20M 4:13:13 12:40 43.96
Mara 5:39:22 12:57 43.41
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