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Fri 6th Dec 2024 at 11:28am by ptr_runner

Run > Intervals
  • showers
  • v windy
  • cold
  • Time
    48:18
  • Miles
    6.28
  • Min/mi
    7:41
  • Pacing
    81%
  • WAVA
    55.60
  • Stride(cm)
    121
  • Cals
    584
  • Cadence
    173
  • BPM
    158
  • %MHR
    82.3
  • B/mi
    1215
  • Asc(m)
    50
  • Surface
    Road

Notes & Comments

1 comments
Day 1150. 4 ish x 1km @ 4:00/km. Blowing a gale, not conducive to intervals. Struggled with the first rep being into the wind, and then on slippery grass and mud. Second rep good. Third rep had a stitch and into the wind again. Fourth rep good but still affected by the wind. Fifth rep just felt drained so canned it.

On a day with better weather, and on a more suitable route, I've definitely got that effort in me, if not 6 x 1km.

1) 2.5km - 12:36(5:02/km) 137/146bpm [690b/km] 131cal 11.91/13.67kmph
2) 1km - 4:08(4:08/km) 167/176bpm [691b/km] 59cal 14.5/17.1kmph
3) 0.2km - 1:19(6:33/km) 154/175bpm [1008b/km] 15cal 9.17/15.18kmph
4) 1km - 3:55(3:55/km) 172/179bpm [675b/km] 57cal 15.29/16.16kmph
5) 0.2km - 1:13(6:07/km) 159/177bpm [973b/km] 15cal 9.81/15.65kmph
6) 1km - 4:04(4:04/km) 175/182bpm [711b/km] 60cal 14.76/16.69kmph
7) 0.2km - 1:23(6:56/km) 160/182bpm [1109b/km] 17cal 8.65/14.75kmph
8) 1km - 4:06(4:06/km) 177/183bpm [725b/km] 61cal 14.65/15.58kmph
9) 0.2km - 1:22(6:50/km) 160/182bpm [1094b/km] 16cal 8.78/13.87kmph
10) 1km - 4:57(4:57/km) 161/175bpm [797b/km] 59cal 12.13/15.75kmph
11) 0.2km - 1:04(5:19/km) 156/157bpm [830b/km] 11cal 11.28/11.59kmph
12) 1.5km - 7:37(5:04/km) 156/159bpm [791b/km] 78cal 11.83/12.93kmph
13) 0.11km - 34(5:03/km) 155/157bpm [783b/km] 5cal 11.88/12.26kmph
12:36 4:08 1:19 3:55 1:13 4:04 1:23 4:06 1:22 4:57 1:04 7:37 34
tipsku
Impressive intervals, you worked hard against the wind. I was out there today, too and found it harder than usual. I needed about 5% extra power to overcome wind resistance, peaking at 21%. It probably costs you 10-15 seconds per km.

Pace

5% 4% 11% 30% 23% 28%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 34 34 8:58 114 97-136 1023 181 126-190 2/0
0.13 1:04 31 8:11 140 137-143 1146 178 178-178 0/0
0.19 1:37 33 8:46 140 136-142 1227 176 176-178 2/1
0.25 2:08 31 8:14 135 134-137 1112 176 174-178 3/3
0.31 2:39 31 8:13 134 131-137 1101 176 174-178 3/2
0.38 3:09 30 8:05 135 134-136 1091 175 174-176 2/3
0.44 3:39 30 7:56 137 135-138 1088 175 174-176 2/2
0.50 4:10 31 8:19 134 132-136 1115 176 176-176 1/1
0.56 4:41 31 8:20 138 137-140 1151 176 174-176 3/2
0.63 5:13 31 8:19 140 139-140 1165 174 174-174 1/1
0.69 5:45 32 8:35 140 139-142 1202 174 174-174 3/1
0.75 6:15 30 8:01 141 140-141 1131 174 172-174 3/2
0.81 6:45 30 7:54 139 138-141 1097 175 174-178 1/4
0.88 7:14 29 7:45 143 139-145 1109 176 174-178 1/4
0.94 7:44 31 8:11 143 139-146 1171 172 172-174 3/0
1.00 8:15 30 8:07 136 135-139 1105 174 174-174 1/2
1.06 8:45 30 8:05 137 135-140 1108 174 174-174 3/2
1.13 9:42 56 +28 15:03 129 118-140 1941 184 176-208 3/2
1.19 10:15 33 +5 8:55 127 119-134 1132 175 116-184 1/1
1.25 10:44 29 7:46 139 135-143 1080 177 176-178 1/3
1.31 11:13 29 7:44 142 140-144 1099 176 174-176 1/3
1.38 11:42 29 7:36 142 141-143 1080 175 174-176 1/3
1.44 12:12 30 8:02 142 141-142 1141 174 174-174 1/2
1.50 12:41 29 7:39 143 141-145 1094 176 174-176 5/3
1.56 13:12 31 8:17 144 141-146 1194 175 172-180 4/4
1.63 13:37 26 6:48 152 148-156 1034 180 178-180 6/1
1.69 14:03 26 6:58 160 157-164 1114 178 176-180 1/4
1.75 14:29 26 6:56 166 164-167 1151 178 178-180 4/0
1.81 14:54 25 6:42 167 166-168 1118 178 178-180 1/3
1.88 15:19 24 6:30 167 166-170 1087 190 178-212 2/1
1.94 15:43 24 6:26 171 170-172 1099 181 180-182 1/5
2.00 16:07 24 6:29 173 172-174 1121 183 180-186 2/3
2.06 16:33 26 6:51 175 174-175 1198 178 176-182 3/4
2.13 16:57 25 6:35 175 174-175 1151 178 176-180 3/1
2.19 17:23 26 6:54 174 173-175 1200 174 124-180 1/2
2.25 18:07 43 11:31 159 146-172 1832 154 120-172 2/2
2.31 18:39 33 8:46 143 141-147 1253 175 170-184 1/3
2.38 19:03 24 6:19 154 147-161 973 184 182-186 3/0
2.44 19:27 23 6:15 167 164-169 1043 181 180-182 1/3
2.50 19:50 23 6:16 169 168-172 1058 180 180-180 3/1
2.56 20:13 23 6:16 173 171-174 1084 180 180-182 1/3
2.63 20:39 26 6:55 174 173-175 1205 183 170-196 1/2
2.69 21:02 23 6:07 177 176-178 1082 180 180-180 4/2
2.75 21:25 23 6:09 177 176-178 1088 179 178-180 3/2
2.81 21:49 24 6:19 178 176-179 1125 178 176-180 3/3
2.88 22:13 24 6:25 177 176-178 1136 177 176-178 1/1
2.94 22:39 26 7:00 176 174-178 1231 172 162-178 2/4
3.00 23:18 39 10:18 161 152-173 1658 167 164-168 4/2
3.06 23:49 31 8:10 151 149-155 1232 173 168-186 2/2
3.13 24:14 26 6:49 164 156-172 1118 182 182-182 3/1
3.19 24:36 22 5:47 175 173-176 1011 181 180-182 2/3
3.25 25:01 25 6:37 176 176-177 1166 178 178-178 4/0
3.31 25:26 25 6:44 176 174-176 1186 175 174-176 0/2
3.38 25:52 26 6:58 174 174-176 1211 176 176-178 3/3
3.44 26:17 25 6:38 176 175-176 1168 176 176-178 3/3
3.50 26:41 25 6:32 176 176-176 1150 177 176-178 1/3
3.56 27:05 24 6:22 179 177-181 1141 177 176-178 4/2
3.63 27:31 26 6:49 180 179-181 1226 177 176-178 5/3
3.69 28:03 32 8:31 180 175-182 1533 172 158-178 3/5
3.75 28:49 46 12:13 159 146-172 1942 137 118-174 2/4
3.81 29:19 30 7:59 150 145-157 1198 179 172-186 1/1
3.88 29:43 24 6:29 165 160-170 1069 181 178-182 0/1
3.94 30:08 25 6:36 175 173-177 1154 180 180-180 1/2
4.00 30:32 25 6:36 178 177-179 1174 179 178-180 4/3
4.06 30:57 24 6:30 179 179-180 1164 179 178-180 1/1
4.13 31:22 26 6:52 179 179-180 1228 178 178-180 2/0
4.19 31:46 24 6:17 179 179-181 1124 180 178-180 3/1
4.25 32:11 25 6:34 181 180-182 1189 178 176-178 2/2
4.31 32:36 25 6:41 181 180-181 1209 177 176-178 2/0
4.38 33:01 25 6:44 180 179-181 1213 177 176-178 2/3
4.44 33:34 33 8:46 178 170-182 1562 150 110-180 2/2
4.50 34:17 43 11:24 159 150-168 1812 152 118-174 0/2
4.56 34:49 32 8:34 151 148-155 1293 175 168-186 1/2
4.62 35:14 25 6:44 161 156-168 1083 181 178-188 2/4
4.69 35:42 28 7:32 173 170-175 1304 167 138-180 3/0
4.75 36:15 33 8:42 165 160-169 1436 145 102-178 3/3
4.81 36:44 29 7:47 162 160-164 1261 173 172-174 2/0
4.87 37:13 29 7:44 162 161-163 1254 172 170-172 0/1
4.94 37:42 29 7:47 161 161-162 1252 171 170-172 1/1
5.00 38:14 32 8:36 159 157-161 1368 170 168-170 2/4
5.06 38:48 34 9:04 156 155-158 1414 169 168-170 1/1
5.12 39:19 31 8:14 155 154-157 1275 169 168-170 3/2
5.19 39:52 33 8:41 155 154-157 1345 170 170-172 2/4
5.25 40:23 31 8:18 156 156-157 1294 170 170-170 1/3
5.31 40:55 32 8:28 155 153-156 1312 170 170-170 2/1
5.38 41:27 33 8:42 155 153-157 1347 170 170-172 1/3
5.44 42:00 32 8:40 156 154-157 1351 171 170-172 2/2
5.50 42:32 32 8:32 158 157-158 1349 170 170-172 1/3
5.56 43:03 32 8:27 157 156-158 1328 170 168-170 1/2
5.63 43:36 33 8:45 157 157-158 1373 170 168-170 3/1
5.69 44:08 31 8:20 155 154-157 1293 171 168-174 1/2
5.75 44:36 29 7:36 156 153-157 1187 171 170-172 1/2
5.81 45:07 31 8:15 154 153-156 1270 170 170-172 0/2
5.88 45:36 29 7:46 154 154-155 1195 170 170-170 0/2
5.94 46:06 30 7:55 155 153-157 1228 170 170-170 1/1
6.00 46:34 29 7:38 155 155-156 1182 170 170-170 1/3
6.06 47:03 29 7:41 156 155-157 1200 170 170-172 1/1
6.13 47:33 29 7:50 157 156-158 1231 170 170-172 1/2
6.19 48:03 31 8:11 156 155-157 1276 170 168-170 2/1
6.25 48:33 30 7:54 156 155-158 1231 168 168-168 1/2
6.28 48:51 18 8:50 156 155-156 1378 170 168-172 3/1

Heart

158/182max
  • Show Beats/Mile

Elevation

Asc 50m, Range 15m, Flat prediction 48:18
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

173 (212 max) Stride Length: 121cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 96.2 175 6.2 46:59 7:39
Walk 2.8 120 0.1 1:24 16:19
Pause 0.9 - - 28 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:33 6:14 47.47% More
800m 3:08 6:18 53.76% More
1km 3:55 6:19 56.78% More
Mile 6:46 6:46 57.54% More
5k 22:06 7:07 58.67% More
5 miles 37:45 7:33 56.23% More
10k 48:12 7:46 55.08% More

Predictions

Dist Time Per Mile WAVA
1M 6:54 6:54 56.38
5km 22:56 7:23 56.55
5M 37:57 7:35 55.94
10km 47:46 7:41 55.59
10M 1:19:02 7:54 54.98
Half 1:45:11 8:02 54.42
20M 2:44:37 8:14 54.60
Mara 3:39:06 8:22 54.99

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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