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Tue 13th May 2025 at 7:49am by IdrisTheDragon

Run > Intervals
  • Good
  • Time
    33:01
  • Miles
    3.03
  • Min/mi
    10:54
  • Pacing
    76.8%
  • WAVA
    47.18
  • Stride(cm)
    86
  • Cals
    340
  • Watts
    254
  • Cadence
    172
  • BPM
    155
  • %MHR
    86.1
  • B/mi
    1688
  • Asc(m)
    17
  • Surface
    Road

Notes & Comments

Hard session but good.

8 min at 5k pace

1 min walking recovery

8 x 1 min at > 5k pace with 1 min walking recovery inbetween

8 min at 5k pace

1) 1km - 6:11(6:11/km) 151/163bpm [934b/km] 64cal 267/354W
2) 0.3km - 1:49(6:05/km) 164/165bpm [998b/km] 20cal 263/275W
3) 0.09km - 1:00(11:21/km) 151/164bpm [1715b/km] 9cal 30/257W
4) 0.18km - 1:00(5:28/km) 147/160bpm [804b/km] 10cal 267/332W
5) 0.09km - 1:00(10:51/km) 149/161bpm [1616b/km] 9cal 85/288W
6) 0.18km - 1:00(5:33/km) 145/160bpm [804b/km] 10cal 256/293W
7) 0.09km - 1:00(11:06/km) 151/164bpm [1677b/km] 9cal 66/277W
8) 0.18km - 1:00(5:30/km) 146/161bpm [802b/km] 10cal 257/335W
9) 0.1km - 1:00(10:30/km) 153/163bpm [1607b/km] 9cal 95/277W
10) 0.19km - 1:00(5:21/km) 152/165bpm [812b/km] 11cal 271/333W
11) 0.09km - 1:00(11:40/km) 154/167bpm [1795b/km] 10cal 44/276W
12) 0.18km - 1:00(5:26/km) 148/164bpm [804b/km] 10cal 271/328W
13) 0.09km - 1:00(11:19/km) 154/166bpm [1743b/km] 10cal 118/331W
14) 0.19km - 1:00(5:17/km) 149/164bpm [788b/km] 10cal 276/315W
15) 0.09km - 1:00(11:28/km) 158/167bpm [1813b/km] 10cal 56/301W
16) 0.19km - 1:00(5:15/km) 153/167bpm [802b/km] 10cal 246/284W
17) 0.09km - 1:00(11:29/km) 156/168bpm [1790b/km] 10cal 86/280W
18) 0.19km - 1:00(5:17/km) 150/166bpm [792b/km] 10cal 255/297W
19) 0.08km - 1:00(12:14/km) 155/166bpm [1895b/km] 10cal 59/292W
20) 1km - 6:09(6:09/km) 162/169bpm [997b/km] 68cal 268/390W
21) 0.3km - 1:51(6:09/km) 169/171bpm [1039b/km] 21cal 277/296W
22) 0km - 1(5:48/km) 171/171bpm [993b/km] 281/281W
6:11 1:49 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 6:09 1:51 1
Ness
Well done 👏
Sombrero
Excellent 👏
Fenland Flier
A good session but your 8 x 1 minutes were quicker than your usual 5k pace.
Fenland Flier
I've just re-read your notes 🤦 it says faster than 5k pace, ignore me 🤣
Jaks
Well done 👏
AndyJ57
Nicely done!

Map
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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.
0.62 6:10 6:10 9:56 151 95-163 1499 176 0-194 267 0-354 10/6
0.81 7:59 1:49 9:48 164 162-165 1606 178 176-182 263 251-275 1/3
0.86 8:59 1:00 18:15 151 136-164 2756 29 0-176 34 0-257 1/1
0.98 9:59 1:00 8:48 147 133-160 1293 179 110-192 265 99-332 1/3
1.03 10:59 1:00 17:27 149 129-161 2600 70 0-180 89 0-288 1/1
1.14 11:59 1:00 8:55 145 127-160 1294 178 122-192 254 103-293 1/2
1.20 12:59 1:00 17:53 152 132-164 2717 50 0-180 70 0-277 1/1
1.31 13:59 1:00 8:51 145 130-161 1282 169 0-188 252 0-335 1/2
1.37 14:59 1:00 16:54 153 135-163 2586 75 0-186 98 0-277 1/1
1.49 15:59 1:00 8:36 152 132-165 1307 171 0-192 268 0-333 1/2
1.54 16:59 1:00 18:46 155 133-167 2908 43 0-184 48 0-276 1/1
1.66 17:59 1:00 8:45 148 133-164 1294 173 0-188 268 0-328 2/1
1.71 18:59 1:00 18:13 154 133-166 2805 89 0-180 121 0-331 2/1
1.83 19:59 1:00 8:31 148 131-164 1260 175 0-190 273 74-315 1/2
1.88 20:59 1:00 18:28 158 137-167 2917 45 0-186 60 0-304 0/1
2.00 21:59 1:00 8:26 153 135-167 1291 182 106-190 242 0-284 0/2
2.06 22:59 1:00 18:28 156 136-168 2881 74 0-184 89 0-281 1/2
2.17 23:59 1:00 8:30 149 134-166 1266 170 0-188 251 0-297 1/2
2.22 24:59 1:00 19:41 156 135-166 3069 52 0-186 62 0-292 1/1
2.85 31:08 6:09 9:54 162 130-169 1605 175 122-188 267 101-390 15/10
3.03 32:59 1:51 9:53 169 166-171 1671 175 172-178 277 261-296 2/1
3.03 33:01 2 +1 14:11 171 171-171 2425 176 176-176 282 281-282 0/0
3.03 33:01 0 +1 24:23 171 171-171 4170 176 176-176 281 281-281 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    155 avge / 171 max Delete HR Trace

  • Cadence Distribution

    172 avge / 194 max Stride Length: 86cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 86.3 180 2.8 28:30 10:13
    Walk 13.3 120 0.2 4:23 17:49
    Still 0.4 - - 8 -

  • Power Distribution

    254W (390 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:22 9:29 40.68% More
    800m 4:48 9:40 43.71% More
    1km 6:08 9:52 44.58% More
    Mile 10:24 10:24 44.67% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:55 9:55 46.82
    5km 33:56 10:55 47.14
    5M 56:50 11:22 45.57
    10km 1:11:56 11:35 44.83
    10M 2:00:31 12:03 44.10
    Half 2:41:31 12:20 43.54
    20M 4:15:34 12:47 42.58
    Mara 5:42:31 13:04 41.73
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