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Mon 7th Oct 2024 at 6:35am by Ness

Run > Intervals

Good
breezy

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Time
1:08:31
Miles
6.56
Min/mi
10:27
Pacing
91.2%
WAVA
54.68
Stride(cm)
89
Cals
653
Cadence
173
BPM
141
%MHR
76.5
B/mi
1477
Asc(m)
90
Hillscore
3
Surface
Road

Notes & Comments

14 comments

Decided to go down to the recreation ground for intervals this morning. It's an OK location but I struggled to keep motivated today. Was assisted on the 6th rep by a canine companion who ran alongside me til it's owner called it back! 😉😂 Will use that route again sometime and try and be a bit more focused.

15 minutes warm up.
10 x 400 metres. 2 minutes recoveries.

10 minutes cool down

1) 1mi - 10:53(10:53/mi) 132/140bpm [1437b/mi] 104cal
2) 0.4mi - 4:07(10:21/mi) 143/150bpm [1481b/mi] 39cal
3) 0.25mi - 2:17(9:10/mi) 144/148bpm [1320b/mi] 24cal
4) 0.17mi - 2:00(11:55/mi) 144/150bpm [1716b/mi] 17cal
5) 0.25mi - 2:16(9:05/mi) 144/152bpm [1309b/mi] 24cal
6) 0.18mi - 2:00(11:17/mi) 141/150bpm [1591b/mi] 18cal
7) 0.25mi - 2:22(9:30/mi) 143/150bpm [1359b/mi] 25cal
8) 0.17mi - 2:00(11:36/mi) 141/151bpm [1636b/mi] 17cal
9) 0.25mi - 2:19(9:19/mi) 145/150bpm [1352b/mi] 24cal
10) 0.18mi - 2:00(11:05/mi) 142/149bpm [1574b/mi] 18cal
11) 0.25mi - 2:22(9:33/mi) 146/151bpm [1393b/mi] 24cal
12) 0.17mi - 2:00(11:37/mi) 142/149bpm [1649b/mi] 17cal
13) 0.25mi - 2:26(9:46/mi) 142/148bpm [1387b/mi] 24cal
14) 0.18mi - 2:00(11:08/mi) 141/150bpm [1570b/mi] 18cal
15) 0.25mi - 2:20(9:24/mi) 144/149bpm [1354b/mi] 25cal
16) 0.17mi - 2:00(11:35/mi) 142/150bpm [1645b/mi] 17cal
17) 0.25mi - 2:23(9:36/mi) 142/149bpm [1363b/mi] 25cal
18) 0.17mi - 2:00(11:40/mi) 143/146bpm [1667b/mi] 18cal
19) 0.25mi - 2:20(9:25/mi) 145/153bpm [1366b/mi] 24cal
20) 0.17mi - 2:00(11:37/mi) 144/150bpm [1672b/mi] 17cal
21) 0.25mi - 2:24(9:40/mi) 146/152bpm [1412b/mi] 25cal
22) 0.18mi - 2:00(11:25/mi) 146/150bpm [1668b/mi] 18cal
23) 0.94mi - 10:00(10:41/mi) 145/150bpm [1550b/mi] 91cal

10:53 4:07 2:17 2:00 2:16 2:00 2:22 2:00 2:19 2:00 2:22 2:00 2:26 2:00 2:20 2:00 2:23 2:00 2:20 2:00 2:24 2:00 10:00

	Sigh Well done!
	Ness Thanks 😊
	Velociraptor Well done 😀
	Ness Thanks 😊
	EvilPixie well done holiday incoming!
	Ness Thanks, Pix! And true. Five days and counting!
	Autumnleaves On the back of extra weekend miles, pretty good!
	Ness Thanks x
	Jaks Well done 👏
	Ness Thanks x
	Rosehip well done
	Ness Thanks x
	Nana Gill I never really liked ‘intervals’ - better with company that’s for sure 👍 well done for doing it
	Ness Thanks x

Pin Map

0mi in 0

Pace

13%

19%

15%

14%

29%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	43	43	11:30	106 87-120	1218	163 160-170	1/0
0.13	1:34	51	13:40	128 121-134	1748	163 160-166	3/0
0.19	2:18	44	11:37	133 130-136	1544	168 164-170	4/0
0.25	3:00	42	11:16	135 133-138	1520	166 160-168	5/0
0.31	3:41	41	10:58	136 132-138	1492	168 164-170	3/0
0.38	4:20	39	10:16	136 133-138	1397	168 164-170	3/0
0.44	4:59	39	10:24	133 132-135	1382	169 166-170	2/0
0.50	5:39	40	10:46	136 134-137	1465	169 168-170	1/0
0.56	6:16	37	9:55	137 135-139	1358	172 170-176	1/0
0.63	6:55	39	10:22	137 135-138	1420	169 166-172	0/0
0.69	7:34	39	10:29	137 135-139	1435	170 168-170	0/1
0.75	8:14	40	10:40	138 137-138	1472	170 168-172	0/1
0.81	8:53	38	10:14	135 134-138	1382	172 168-174	1/0
0.88	9:33	40	10:41	132 131-134	1410	167 164-170	1/2
0.94	10:13	40	10:40	134 130-136	1430	169 168-172	0/2
1.00	10:53	40	10:47	133 133-134	1435	172 170-174	2/0
1.06	11:33	40	10:33	138 132-143	1456	171 164-174	0/1
1.13	12:13	40	10:35	144 143-145	1524	174 172-174	1/2
1.19	12:51	39	10:17	145 142-149	1492	173 170-174	0/3
1.25	13:32	41	10:51	145 142-150	1573	173 172-176	1/2
1.31	14:09	37	9:56	146 142-149	1451	175 172-178	1/1
1.38	14:46	37	9:56	140 137-142	1390	174 170-176	1/1
1.44	15:23	36	9:39	140 136-145	1352	178 174-180	0/2
1.50	15:55	32	8:39	144 143-147	1245	179 176-182	1/0
1.56	16:30	35	9:15	144 142-147	1332	178 176-180	2/0
1.63	17:05	36	9:31	147 145-147	1398	177 176-178	0/1
1.69	17:49	44	11:44	145 142-148	1702	170 164-176	0/3
1.75	18:33	44	11:46	145 143-148	1706	170 168-172	1/1
1.81	19:15	42	11:06	143 140-145	1587	170 168-172	0/2
1.88	19:49	33	8:55	142 139-147	1267	180 176-184	1/1
1.94	20:23	35	9:14	140 137-142	1292	177 174-178	1/1
2.00	20:58	35	9:18	144 142-146	1339	176 174-178	2/2
2.06	21:35	37	9:45	150 147-152	1462	177 174-180	1/1
2.13	22:17	42	11:19	144 140-147	1631	170 168-172	2/0
2.19	23:00	43	11:22	139 136-142	1579	170 168-172	0/2
2.25	23:38	38	10:09	138 137-140	1400	174 172-176	2/0
2.31	24:13	36	9:32	139 136-142	1326	177 174-180	2/1
2.38	24:48	35	9:18	144 140-148	1340	177 176-178	0/3
2.44	25:25	36	9:41	148 146-150	1433	176 176-178	2/0
2.50	26:03	38	10:13	145 143-148	1482	174 166-176	2/2
2.56	26:48	45	12:03	146 142-151	1760	169 166-172	2/3
2.63	27:31	43	11:27	135 132-139	1545	171 168-174	3/2
2.69	28:09	38	10:01	139 136-141	1392	174 172-174	1/2
2.75	28:45	36	9:37	142 139-147	1366	176 176-178	1/2
2.81	29:19	34	9:10	146 145-147	1338	177 176-178	3/2
2.88	29:54	35	9:24	147 143-149	1383	177 174-180	2/2
2.94	30:33	38	10:13	148 145-149	1513	175 170-178	3/2
3.00	31:14	41	11:03	143 138-147	1581	171 168-172	1/1
3.06	31:56	42	11:07	138 136-141	1535	171 170-174	0/2
3.13	32:33	37	9:51	139 138-142	1368	175 172-180	1/1
3.19	33:08	36	9:28	144 139-149	1364	177 174-180	1/1
3.25	33:46	38	10:03	148 147-150	1487	178 176-180	2/2
3.31	34:20	34	9:08	149 148-150	1361	177 176-178	2/1
3.38	35:03	42	11:18	146 142-149	1650	171 164-178	0/2
3.44	35:48	46	12:11	143 138-145	1743	169 166-172	1/1
3.50	36:29	40	10:47	137 134-138	1478	173 172-174	1/1
3.56	37:05	36	9:33	137 134-142	1309	176 174-178	1/2
3.63	37:42	38	10:02	144 141-148	1445	175 172-180	2/1
3.69	38:18	36	9:39	145 143-147	1398	177 176-178	1/1
3.75	38:56	38	10:04	141 140-145	1420	175 174-178	2/3
3.81	39:39	42	11:19	144 139-150	1630	171 170-174	1/0
3.88	40:20	42	11:08	139 135-143	1546	172 172-174	0/1
3.94	41:01	41	10:50	139 138-140	1506	173 172-174	0/2
4.00	41:35	34	8:59	143 140-146	1284	177 174-180	1/0
4.06	42:09	34	9:04	143 141-145	1297	179 178-180	2/1
4.13	42:45	36	9:38	146 145-149	1405	178 176-180	1/1
4.19	43:22	38	10:02	146 142-147	1464	177 174-180	3/1
4.25	44:07	45	11:53	145 141-150	1724	172 168-176	1/3
4.31	44:48	41	11:02	141 139-143	1556	172 170-174	2/1
4.38	45:30	41	11:01	138 136-141	1520	172 168-180	2/1
4.44	46:05	36	9:35	139 134-141	1332	177 176-178	0/1
4.50	46:42	36	9:42	143 141-145	1387	177 176-178	0/1
4.56	47:18	36	9:37	147 145-149	1414	178 176-180	4/2
4.62	47:57	39	10:28	143 141-145	1498	175 166-178	0/2
4.69	48:41	44	11:45	144 143-145	1692	170 168-172	2/0
4.75	49:25	43	11:33	143 138-146	1652	172 170-174	4/2
4.81	50:02	38	10:01	138 135-141	1383	174 172-176	0/1
4.87	50:38	36	9:33	142 139-148	1355	178 176-180	2/1
4.94	51:14	36	9:29	148 147-152	1404	179 178-180	2/1
5.00	51:49	35	9:23	150 148-153	1407	178 176-180	1/2
5.06	52:31	42	11:17	148 144-150	1671	173 168-178	3/2
5.12	53:13	42	11:18	146 141-148	1651	172 172-174	1/3
5.19	53:57	43	11:29	141 138-143	1619	170 168-174	2/1
5.25	54:32	35	9:25	142 140-145	1336	176 170-182	3/3
5.31	55:06	34	9:01	144 141-146	1299	179 176-182	0/2
5.38	55:41	36	9:29	146 140-152	1386	177 174-180	2/1
5.44	56:22	41	10:57	149 145-151	1631	175 170-178	3/1
5.50	57:07	45	11:59	148 145-150	1773	172 164-176	0/1
5.56	57:48	41	10:49	147 145-148	1589	172 168-172	2/0
5.63	58:30	42	11:20	145 144-145	1643	171 168-172	2/1
5.69	59:11	41	10:56	146 144-149	1595	170 168-172	1/1
5.75	59:54	43	11:20	143 140-146	1621	168 166-170	1/1
5.81	1:00:36	42	11:18	144 141-145	1626	170 168-172	2/0
5.88	1:01:16	40	10:43	145 144-146	1555	171 170-174	0/0
5.94	1:01:55	39	10:22	143 142-144	1483	172 168-176	1/1
6.00	1:02:39	44	11:37	145 143-147	1684	170 168-172	1/0
6.06	1:03:20	42	11:09	148 147-150	1650	173 172-174	3/0
6.13	1:04:03	43	11:24	147 146-147	1675	173 172-174	1/0
6.19	1:04:44	41	11:00	145 142-147	1595	174 172-174	0/1
6.25	1:05:25	40	10:46	142 141-147	1528	173 172-174	0/1
6.31	1:06:04	39	10:27	148 146-149	1547	172 168-174	1/0
6.38	1:06:43	39	10:18	146 141-150	1505	175 174-176	0/1
6.44	1:07:17	34	9:08	146 145-147	1333	175 174-176	0/6
6.50	1:07:54	37	9:48	143 139-147	1401	176 172-182	0/6
6.56	1:08:31	37	9:58	142 137-145	1414	177 176-178	0/2

Heart

141/153max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 90m, Range 27m, Flat prediction 1:08:02

Elevation Graph

Biggest Climbs (m)	Min/mi
27 3.4%	11:22
See your biggest climbs

Cadence

173 (184 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	172	6.6	1:08:31	10:26
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:16	9:07	45.71%	More
800m	4:50	9:43	48.12%	More
1km	6:06	9:49	49.43%	More
Mile	10:00	10:00	50.76%	More
5k	31:37	10:11	55.56%	More
5 miles	51:21	10:16	55.37%	More
10k	1:04:26	10:22	54.94%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:59	8:59	56.51
5km	30:34	9:50	57.48
5M	51:06	10:13	55.65
10km	1:04:37	10:24	54.79
10M	1:48:02	10:48	54.18
Half	2:24:36	11:02	53.65
20M	3:48:23	11:25	52.32
Mara	5:05:42	11:40	51.19

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