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Sun 25th May 2025 at 12:38pm by Mark J 🇳🇿

Run > Intervals
  • Time
    36:44
  • Miles
    4.68
  • Min/mi
    7:51
  • Pacing
    80.8%
  • WAVA
    64.75
  • Stride(cm)
    122
  • Cals
    410
  • Watts
    244
  • Cadence
    168
  • BPM
    128
  • %MHR
    73.7
  • B/mi
    1001
  • Asc(m)
    4
  • Surface
    Track

Notes & Comments

7.5k with 5 x 400m intervals

Really good session, which is surprising considering I was pretty meh through the first stages of the warm up. But I'd decided to have a good bash at the first 400 and see how that went. Noice, beat my 400m PB. So carried on in a similar vein for the next few. Reasonabley good too so thought what the heck, let's see what I can do with the last of five 400m reps and really went for it. Broke my 400m PB again. 1:17. Happy with that. A good session.

Aches: limited today. Gents good post run. We'll see how it is later.

Shoes: Asics MagicSpeed Edge

1) 2.77km - 15:00(5:24/km) 116/123bpm [627b/km] 146cal 220/W 11.1/12kmph
2) 0.4km - 1:20(3:19/km) 141/151bpm [468b/km] 17cal 353/W 18.08/18.75kmph
3) 0.35km - 2:00(5:40/km) 135/152bpm [765b/km] 24cal 218/W 10.59/18.09kmph
4) 0.4km - 1:22(3:25/km) 139/149bpm [475b/km] 17cal 344/W 17.55/18kmph
5) 0.35km - 2:00(5:40/km) 135/151bpm [764b/km] 24cal 214/W 10.6/17.47kmph
6) 0.4km - 1:22(3:25/km) 139/151bpm [475b/km] 17cal 335/W 17.54/18.18kmph
7) 0.34km - 2:00(5:50/km) 136/152bpm [794b/km] 25cal 208/W 10.28/17.82kmph
8) 0.4km - 1:22(3:26/km) 138/150bpm [473b/km] 17cal 341/W 17.49/18.09kmph
9) 0.34km - 2:00(5:51/km) 136/151bpm [795b/km] 25cal 207/W 10.26/17.82kmph
10) 0.4km - 1:18(3:15/km) 143/155bpm [465b/km] 17cal 356/W 18.47/18.75kmph
11) 0.35km - 2:00(5:44/km) 140/155bpm [803b/km] 26cal 208/W 10.46/18.46kmph
12) 1.02km - 5:00(4:55/km) 126/131bpm [620b/km] 55cal 241/W 12.19/12.86kmph
15:00 1:20 2:00 1:22 2:00 1:22 2:00 1:22 2:00 1:18 2:00 5:00
riggys99
Great session well run
3M
Great running!
Mark J 🇳🇿
Thnks, both.

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.
1.72 15:01 15:01 8:43 116 -124 1011 164 0-168 219 -262 17/4
1.97 16:20 1:19 5:18 141 124-151 748 185 168-188 354 233-392 1/1
2.19 18:20 2:00 9:06 135 118-152 1229 164 160-186 217 189-362 0/1
2.44 19:42 1:22 5:31 139 124-149 766 183 162-188 344 218-376 3/1
2.66 21:43 2:01 9:11 135 123-151 1239 163 158-184 214 186-350 1/1
2.91 23:04 1:21 5:26 139 124-151 756 183 164-186 335 207-364 3/3
3.12 25:05 2:01 9:27 136 123-152 1285 163 156-186 208 159-356 0/1
3.37 26:27 1:22 5:28 138 123-150 755 183 164-186 342 212-374 2/1
3.58 28:27 2:00 9:27 136 121-151 1284 163 160-186 208 173-357 0/1
3.83 29:44 1:17 5:12 143 125-155 742 186 164-188 357 205-401 3/2
4.05 31:45 2:01 9:18 139 126-155 1292 164 156-186 208 162-373 3/4
4.68 36:45 5:00 +1 7:57 126 122-131 1001 168 164-172 241 215-257 7/7

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    128 avge / 155 max Delete HR Trace

  • Cadence Distribution

    168 avge / 188 max Stride Length: 122cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 168 4.7 36:42 7:51
    Still 0.1 - - 3 -

  • Power Distribution

    244W (401 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:17 5:11 67.58% More
    800m 3:22 6:47 61.35% More
    1km 4:10 6:42 65.63% More
    Mile 7:02 7:02 67.24% More
    5k 23:00 7:24 67.82% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:09 7:09 66.08
    5km 23:48 7:40 65.55
    5M 39:24 7:53 64.70
    10km 49:36 7:59 64.24
    10M 1:22:09 8:13 63.78
    Half 1:49:22 8:21 63.27
    20M 2:51:16 8:34 63.29
    Mara 3:48:02 8:42 63.61

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