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Wed 28th May 2025 at 8:24am by hillstrider

Run > Intervals
  • Time
    1:15:27
  • Miles
    4.50
  • Min/mi
    16:46
  • Pacing
    32.5%
  • WAVA
    39.10
  • Stride(cm)
    61
  • Cals
    491
  • Watts
    193
  • Cadence
    157
  • BPM
    101
  • %MHR
    60.4
  • B/mi
    1700
  • Asc(m)
    45
  • Hillscore
    3
  • Surface
    Grass

Notes & Comments

Mara's session- 2 sets of 1 x 3 minutes with 90 seconds recoveries and 3 x 1 minutes with 60 seconds recoveries, 2 minutes recoveries between sets.

1) 1mi - 17:30(17:30/mi) 90/111bpm [1575b/mi] 108cal 121/260W
2) 0.08mi - 3:51(47:47/mi) 81/86bpm [3871b/mi] 13cal 27/99W
3) 0.35mi - 3:10(9:04/mi) 108/119bpm [979b/mi] 26cal 238/321W
4) 0.02mi - 1:19(1:22:43/mi) 110/125bpm [9099b/mi] 10cal 15/76W
5) 0.13mi - 1:03(8:11/mi) 99/109bpm [811b/mi] 7cal 255/377W
6) 0.01mi - 57(1:19:44/mi) 117/127bpm [9328b/mi] 8cal 43/281W
7) 0.12mi - 1:03(8:34/mi) 120/128bpm [1028b/mi] 10cal 263/338W
8) 0.02mi - 57(57:53/mi) 123/132bpm [7119b/mi] 9cal 26/288W
9) 0.13mi - 1:05(8:35/mi) 107/118bpm [919b/mi] 8cal 255/350W
10) 0.04mi - 2:55(1:05:27/mi) 104/134bpm [6807b/mi] 16cal 15/261W
11) 0.37mi - 3:03(8:15/mi) 118/137bpm [973b/mi] 27cal 250/360W
12) 0.01mi - 1:58(2:27:27/mi) 117/138bpm [17252b/mi] 15cal 16/269W
13) 0.13mi - 1:03(8:06/mi) 103/114bpm [834b/mi] 9cal 258/368W
14) 0.02mi - 56(58:48/mi) 123/135bpm [7232b/mi] 9cal
15) 0.13mi - 1:02(7:57/mi) 118/130bpm [938b/mi] 9cal 283/390W
16) 0.02mi - 58(51:17/mi) 133/144bpm [6820b/mi] 10cal 17/289W
17) 0.13mi - 1:04(8:08/mi) 111/120bpm [904b/mi] 8cal 277/395W
18) 1mi - 19:45(19:45/mi) 100/136bpm [1976b/mi] 107cal 99/280W
19) 0.79mi - 11:46(14:50/mi) 106/118bpm [1573b/mi] 82cal 155/311W
17:30 3:51 3:10 1:19 1:03 57 1:03 57 1:05 2:55 3:03 1:58 1:03 56 1:02 58 1:04 19:45 11:46
Lesley C
Nice splits there, well done!
geordiegirl
Speedy intervals, well done
hillstrider
Thanks both, a much tougher session than it appears.

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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.
1.00 17:29 17:29 17:29 90 54-111 1574 99 0-178 121 0-260 39/24
1.08 19:36 2:07 26:10 81 75-85 2120 65 0-116 50 0-99 5/3
1.43 24:30 4:54 14:01 99 73-119 1387 111 0-202 154 0-321 10/9
1.45 24:57 27 28:06 121 118-125 3400 62 0-102 42 0-76 1/0
1.57 26:53 1:56 15:10 102 94-121 1547 90 0-206 137 0-377 3/4
1.59 27:14 21 29:24 110 109-111 3234 86 0-190 116 0-281 1/1
1.71 28:53 1:39 13:26 120 110-128 1611 109 0-196 165 0-338 6/5
1.73 29:44 51 51:48 125 108-132 6475 21 0-192 29 0-288 2/1
1.85 30:55 1:11 9:23 107 101-118 1004 154 0-200 231 0-350 2/3
1.90 33:27 2:32 56:48 106 90-134 6021 22 0-188 19 0-262 4/4
2.27 36:53 3:26 9:17 115 91-137 1067 159 0-212 221 0-360 6/5
2.28 37:47 54 1:07:22 131 118-138 8825 35 0-186 39 0-269 1/1
2.41 39:54 2:07 16:21 105 94-119 1716 82 0-196 127 0-368 5/5
2.42 40:34 40 42:19 124 113-135 5248 0 0-0 0 0-0 1/1
2.55 41:52 1:18 9:57 119 112-130 1184 139 0-206 226 0-390 4/4
2.57 42:40 48 42:22 135 127-144 5719 15 0-190 26 0-290 4/3
2.71 43:54 1:14 9:23 113 107-127 1061 150 0-206 240 0-395 3/4
3.71 1:04:34 20:40 +1 20:40 100 73-136 2067 96 0-192 99 0-280 27/49
4.50 1:16:21 11:47 +1 14:51 106 86-118 1574 123 0-176 155 0-311 26/25

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    101 avge / 144 max Delete HR Trace

  • Biggest Climbs

    Edit elevation profile | See your biggest in the last 365 days
    Climb Gradient Min/mi
    21 3.5% 19:09
    11 2.1% 17:45

  • Cadence Distribution

    157 avge / 212 max Stride Length: 61cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 54.4 174 3.9 41:07 10:48
    Walk 18.0 103 0.6 13:52 22:57
    Still 26.5 - - 20:26 -
    Pause 1.2 - - 55 -

  • Power Distribution

    193W (395 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:00 8:02 58.18% More
    800m 5:36 11:16 47.68% More
    1km 7:27 11:59 48.20% More
    Mile 13:55 13:55 47.50% More
    5k 49:56 16:04 40.53% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 13:01 13:01 50.79
    5km 48:57 15:45 41.34
    5M 1:25:20 17:04 38.53
    10km 1:50:00 17:42 37.27
    10M 3:11:46 19:11 35.41
    Half 4:22:53 20:04 34.26
    20M 7:10:58 21:33 32.80
    Mara 9:50:48 22:33 32.06

Bespoke Fields

Amend your bespoke fields
Asics 1000 v13
Asics 1000 v13
shoes Asics 1000 v11 4th pair

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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