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Tue 14th Jan 2025 at 5:03am by quimby

Run > Intervals
  • Time
    1:00:50
  • Miles
    6.29
  • Min/mi
    9:40
  • Pacing
    78.5%
  • WAVA
    58.26
  • Stride(cm)
    95
  • Cals
    575
  • Cadence
    176
  • BPM
    139
  • %MHR
    75.2
  • B/mi
    1345
  • Asc(m)
    65
  • Surface
    Road

Notes & Comments

Very very hard, first run outside this year after lots of treadmill.
Still a bit wary of ice/snow remains.

00:05:00
70 - 75% of Threshold Pace (10:60 m/mile - 10:14 m/mile) for 00:05:00
X 5
00:00:30
95 - 100% of Threshold Pace (8:05 m/mile - 7:41 m/mile) for 00:00:30
00:00:30
60 - 65% of Threshold Pace (12:50 m/mile - 11:49 m/mile) for 00:00:30
00:05:00
70 - 75% of Threshold Pace (10:60 m/mile - 10:14 m/mile) for 00:05:00
X 3
0.62 mi
106 - 108% of Threshold Pace (7:15 m/mile - 7:07 m/mile) for 0.62 mi
00:01:30
No target for 00:01:30
X 3
0.25 mi
111 - 113% of Threshold Pace (6:56 m/mile - 6:48 m/mile) for 0.25 mi
00:01:30
No target for 00:01:30
00:10:00
70 - 75% of Threshold Pace (10:60 m/mile - 10:14 m/mile) for 00:10:00

1) 0.45mi - 4:40(10:28/mi) 116/136bpm [1215b/mi] 39cal
2) 0.06mi - 30(8:15/mi) 127/129bpm [1048b/mi] 5cal TOO SLOW
3) 0.05mi - 30(10:20/mi) 128/129bpm [1322b/mi] 5cal
4) 0.06mi - 30(9:00/mi) 126/128bpm [1135b/mi] 5cal TOO SLOW
5) 0.05mi - 30(10:28/mi) 126/128bpm [1318b/mi] 5cal
6) 0.06mi - 30(8:14/mi) 135/140bpm [1112b/mi] 6cal TOO SLOW
7) 0.04mi - 30(12:40/mi) 135/140bpm [1710b/mi] 5cal
8) 0.05mi - 30(9:36/mi) 132/135bpm [1267b/mi] 5cal TOO SLOW
9) 0.05mi - 30(10:19/mi) 132/135bpm [1361b/mi] 5cal
10) 0.06mi - 30(8:28/mi) 133/136bpm [1127b/mi] 5cal TOO SLOW
11) 0.05mi - 30(9:41/mi) 130/137bpm [1259b/mi] 5cal
12) 0.77mi - 8:14(10:38/mi) 128/142bpm [1360b/mi] 73cal
13) 0.62mi - 4:52(7:51/mi) 142/151bpm [1116b/mi] 56cal TOO SLOW
14) 0.1mi - 1:30(15:24/mi) 131/147bpm [2017b/mi] 9cal
15) 0.62mi - 4:53(7:53/mi) 146/158bpm [1151b/mi] 55cal TOO SLOW
16) 0.1mi - 1:30(14:49/mi) 138/146bpm [2044b/mi] 10cal
17) 0.62mi - 4:51(7:49/mi) 146/161bpm [1141b/mi] 52cal TOO SLOW
18) 0.1mi - 1:30(15:19/mi) 139/145bpm [2130b/mi] 10cal
19) 0.25mi - 1:48(7:10/mi) 148/156bpm [1062b/mi] 19cal TOO SLOW
20) 0.1mi - 1:30(14:25/mi) 132/144bpm [1904b/mi] 10cal
21) 0.25mi - 1:50(7:20/mi) 139/146bpm [1020b/mi] 19cal TOO SLOW
22) 0.1mi - 1:30(14:45/mi) 140/148bpm [2065b/mi] 10cal
23) 0.25mi - 1:46(7:02/mi) 137/149bpm [964b/mi] 17cal TOO SLOW
24) 0.1mi - 1:30(15:33/mi) 133/146bpm [2069b/mi] 10cal
25) 1mi - 10:36(10:36/mi) 153/164bpm [1623b/mi] 101cal
26) 0.34mi - 3:20(9:49/mi) 164/173bpm [1609b/mi] 34cal
4:40 30 30 30 30 30 30 30 30 30 30 8:14 4:52 1:30 4:53 1:30 4:51 1:30 1:48 1:30 1:50 1:30 1:46 1:30 10:36 3:20

Pace

8% 7% 28% 16% 22% 20%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 44 44 11:43 81 67-105 949 179 108-188 0/1
0.13 1:23 39 10:26 110 105-114 1148 180 178-182 0/1
0.19 2:04 41 11:02 122 115-130 1346 178 176-180 0/0
0.25 2:44 40 10:32 132 128-134 1391 179 176-180 0/0
0.31 3:22 38 10:04 132 125-136 1328 178 176-182 3/0
0.38 4:00 38 10:09 121 118-128 1228 178 176-182 0/2
0.44 4:37 37 9:50 123 119-130 1210 184 180-186 0/2
0.50 5:09 32 8:29 127 124-130 1078 190 178-196 0/1
0.56 5:45 37 9:46 128 126-129 1250 182 176-192 1/0
0.63 6:22 37 9:52 126 123-127 1243 189 184-192 0/1
0.69 6:55 33 8:53 131 123-139 1163 185 176-196 1/0
0.75 7:36 41 10:55 137 133-140 1495 178 122-194 1/0
0.81 8:13 37 9:50 132 130-135 1298 180 174-190 2/0
0.88 8:51 38 10:01 132 128-134 1321 178 176-192 1/0
0.94 9:23 32 8:33 132 126-136 1128 192 178-200 1/0
1.00 10:09 46 12:24 130 122-137 1611 157 122-178 2/0
1.06 10:46 37 9:49 120 115-124 1179 175 174-178 0/1
1.13 11:24 37 9:59 121 118-124 1209 177 176-180 0/2
1.19 12:01 38 10:04 127 124-129 1279 177 176-180 0/1
1.25 12:39 38 10:08 130 128-132 1318 176 176-176 0/1
1.31 13:18 39 10:23 126 123-130 1309 176 174-178 0/0
1.38 13:56 38 10:09 129 123-133 1309 176 174-178 1/0
1.44 14:33 37 9:51 138 136-141 1360 177 176-178 2/0
1.50 15:11 37 9:55 140 139-142 1389 177 176-180 0/1
1.56 15:49 38 10:13 136 132-139 1389 177 176-178 0/3
1.63 16:41 52 13:48 132 129-136 1822 146 118-180 1/1
1.69 17:23 42 11:15 120 116-126 1349 152 124-176 0/0
1.75 17:59 36 9:37 120 117-125 1155 176 174-178 1/0
1.81 18:29 30 7:56 119 117-122 945 190 178-196 2/0
1.88 18:58 29 7:44 132 122-139 1022 193 192-194 0/2
1.94 19:25 28 7:22 142 140-144 1047 195 192-198 1/0
2.00 19:54 29 7:44 147 145-149 1136 194 192-196 1/1
2.06 20:23 29 7:43 147 146-150 1133 190 186-192 1/0
2.13 20:53 30 8:00 148 146-150 1184 190 186-192 0/1
2.19 21:24 31 8:09 148 146-148 1206 187 184-190 1/2
2.25 21:54 30 8:04 148 146-150 1195 189 186-192 1/1
2.31 22:24 30 8:01 146 144-149 1171 191 190-194 1/0
2.38 22:59 35 9:21 144 141-147 1345 185 184-190 1/2
2.44 23:57 58 15:33 130 119-144 2021 124 118-128 1/1
2.50 24:34 37 9:45 118 114-124 1151 160 124-200 0/2
2.56 25:03 29 7:49 130 127-135 1016 196 192-198 0/0
2.63 25:32 29 7:36 143 136-146 1088 192 190-194 0/1
2.69 26:01 29 7:44 148 147-150 1143 192 190-194 1/0
2.75 26:30 29 7:50 148 147-150 1160 190 188-190 1/0
2.81 27:00 30 7:53 151 150-153 1189 189 186-190 2/1
2.88 27:31 31 8:16 152 148-153 1257 186 186-188 1/3
2.94 28:03 32 8:33 149 148-151 1273 186 184-186 2/0
3.00 28:33 30 8:02 154 150-158 1238 190 186-194 1/0
3.06 29:03 30 8:02 152 151-152 1220 187 184-192 3/2
3.13 29:52 49 12:57 142 137-149 1839 151 120-192 1/1
3.19 30:44 52 13:56 135 133-137 1882 133 122-172 0/3
3.25 31:10 26 6:55 145 138-151 1004 204 202-212 1/0
3.31 31:37 27 7:09 154 147-159 1102 196 194-200 2/0
3.38 32:06 29 7:45 157 153-161 1217 194 190-198 1/0
3.44 32:35 29 7:48 155 153-161 1209 192 188-194 0/2
3.50 33:05 30 7:53 149 146-154 1174 189 186-190 1/2
3.56 33:36 31 8:23 144 142-147 1207 188 186-190 2/0
3.63 34:08 32 8:25 141 139-142 1187 186 184-188 1/1
3.69 34:38 30 8:05 140 139-142 1133 188 184-190 1/1
3.75 35:08 30 7:56 140 136-142 1111 187 184-190 1/1
3.81 35:39 31 8:20 141 139-143 1175 189 186-190 0/2
3.88 36:38 59 15:45 138 132-144 2174 124 118-128 1/0
3.94 37:16 38 10:09 140 137-147 1422 174 124-204 3/0
4.00 37:42 26 6:57 150 146-154 1043 204 202-206 0/2
4.06 38:09 27 7:15 154 151-156 1118 199 194-202 0/2
4.13 38:38 29 7:39 146 141-152 1117 191 186-194 1/0
4.19 39:24 46 12:16 141 135-144 1730 158 118-192 0/0
4.25 40:16 52 13:46 127 122-134 1749 129 124-172 3/0
4.31 40:44 28 7:25 128 122-134 950 192 172-202 0/1
4.38 41:10 26 7:01 140 135-144 982 199 196-202 1/1
4.44 41:38 28 7:25 143 140-145 1061 195 194-198 1/0
4.50 42:08 30 8:04 144 143-146 1161 189 184-194 2/0
4.56 43:00 52 13:52 145 141-148 2011 136 122-188 1/1
4.62 43:45 45 11:59 132 123-144 1581 136 118-172 0/0
4.69 44:12 27 7:14 131 125-137 947 206 202-210 0/3
4.75 44:38 26 7:03 137 134-140 966 201 198-204 1/1
4.81 45:06 27 7:16 142 139-147 1032 195 190-200 2/1
4.87 45:45 39 10:27 145 139-148 1515 172 124-194 0/0
4.94 46:40 55 14:43 131 122-139 1927 124 122-128 2/0
5.00 47:23 43 11:25 134 124-148 1530 169 126-244 1/0
5.06 47:58 35 9:25 152 149-157 1431 180 174-184 0/1
5.12 48:35 37 9:48 162 159-164 1588 177 174-184 0/1
5.19 49:19 45 11:54 152 145-161 1808 161 124-178 1/0
5.25 49:58 39 10:22 154 147-158 1596 176 172-178 2/0
5.31 50:38 39 10:28 160 159-161 1675 174 172-178 2/0
5.38 51:16 38 10:14 160 159-161 1638 176 174-178 2/1
5.44 52:01 45 11:55 156 150-161 1860 151 88-176 0/3
5.50 52:35 34 9:10 151 148-152 1385 174 172-178 2/2
5.56 53:13 38 10:02 152 150-154 1525 179 176-182 0/4
5.63 53:48 35 9:25 156 154-159 1468 175 174-178 0/1
5.69 54:26 38 10:01 160 159-161 1603 175 172-178 2/1
5.75 55:26 1:00 16:06 152 143-160 2448 177 174-184 1/1
5.81 56:01 35 9:18 147 143-150 1368 180 178-184 1/1
5.88 56:39 38 10:06 151 147-157 1525 176 174-178 0/2
5.94 57:22 43 11:26 155 145-159 1772 170 124-178 1/0
6.00 58:01 40 10:34 152 145-158 1605 176 174-178 1/0
6.06 58:39 38 10:09 160 154-167 1623 174 172-176 2/0
6.13 59:15 36 9:29 170 168-173 1613 174 174-176 3/0
6.19 59:50 35 9:16 168 167-169 1557 175 174-176 0/2
6.25 1:00:27 37 9:59 166 163-168 1658 174 172-176 2/0
6.29 1:00:53 26 10:01 164 163-165 1644 175 174-176 3/0

Heart

139/173max
  • Show Beats/Mile

Elevation

Asc 65m, Range 11m, Flat prediction 1:00:50
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

176 (244 max) Stride Length: 95cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 83.4 184 5.7 50:46 8:58
Walk 16.1 124 0.6 9:47 15:34
Still 0.6 - - 20 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:45 7:03 58.56% More
800m 3:52 7:47 59.19% More
1km 4:52 7:49 61.21% More
Mile 8:28 8:28 59.30% More
5k 27:27 8:50 63.23% More
5 miles 47:11 9:26 59.53% More
10k 59:58 9:39 58.31% More

Predictions

Dist Time Per Mile WAVA
1M 8:40 8:40 57.90
5km 28:48 9:16 60.26
5M 47:42 9:32 58.89
10km 1:00:03 9:40 58.24
10M 1:39:27 9:57 58.12
Half 2:12:24 10:06 57.85
20M 3:27:20 10:22 56.88
Mara 4:36:02 10:32 55.95
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