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Thu 30th Jan 2025 at 6:51pm by Alun

Run > Intervals
  • cold
  • Time
    36:31
  • Miles
    5.20
  • Min/mi
    7:01
  • Pacing
    79.5%
  • WAVA
    72.79
  • Stride(cm)
    144
  • Cals
    608
  • Watts
    423
  • Cadence
    159
  • BPM
    150
  • %MHR
    86.1
  • B/mi
    1052
  • Asc(m)
    48
  • Surface
    Grass

Notes & Comments

Distance Group Grass Session
10 x 700m laps with rolling recoveries (to the next corner apart from the "dip"), simulated race finish for the final 100 or so metres of the final rep which ended just in time to avoid the vomit comet!!
Reps were 3:03, 2:53, 2:43, 2:36, 2:39, 2:42, 2:41, 2:44, 2:43 and 2:40.
Wore Adidas XCS's for the first time in almost 15 months, much less cushioning than the Dragonfly XC which made it so much tougher!!

1) 0.44mi - 3:04(7:02/mi) 128/139bpm [900b/mi] 45cal 410/500W
2) 0.08mi - 40(8:26/mi) 138/140bpm [1163b/mi] 10cal 376/444W
3) 0.44mi - 2:53(6:38/mi) 142/151bpm [941b/mi] 46cal 437/515W
4) 0.07mi - 34(8:33/mi) 147/151bpm [1256b/mi] 9cal 361/426W
5) 0.42mi - 2:42(6:25/mi) 150/157bpm [961b/mi] 45cal 452/541W
6) 0.1mi - 49(8:31/mi) 145/156bpm [1235b/mi] 13cal 361/438W
7) 0.43mi - 2:36(6:06/mi) 156/162bpm [951b/mi] 46cal 462/577W
8) 0.1mi - 1:01(9:44/mi) 146/162bpm [1421b/mi] 16cal 353/531W
9) 0.44mi - 2:39(6:05/mi) 155/161bpm [943b/mi] 46cal 470/536W
10) 0.09mi - 1:03(11:38/mi) 150/160bpm [1744b/mi] 17cal 347/554W
11) 0.43mi - 2:42(6:16/mi) 154/163bpm [965b/mi] 47cal 463/553W
12) 0.08mi - 55(11:05/mi) 153/164bpm [1697b/mi] 14cal 311/545W
13) 0.43mi - 2:41(6:14/mi) 156/164bpm [972b/mi] 47cal 469/531W
14) 0.07mi - 49(11:03/mi) 153/163bpm [1690b/mi] 13cal 287/436W
15) 0.43mi - 2:44(6:18/mi) 155/163bpm [976b/mi] 47cal 450/526W
16) 0.09mi - 1:02(10:56/mi) 147/162bpm [1607b/mi] 16cal 286/449W
17) 0.43mi - 2:43(6:17/mi) 155/164bpm [973b/mi] 47cal 460/545W
18) 0.1mi - 1:04(10:18/mi) 151/163bpm [1556b/mi] 17cal 320/494W
19) 0.43mi - 2:40(6:08/mi) 157/166bpm [963b/mi] 47cal 472/567W
20) 0.1mi - 1:11(12:15/mi) 150/166bpm [1837b/mi] 20cal 301/577W
3:04 40 2:53 34 2:42 49 2:36 1:01 2:39 1:03 2:42 55 2:41 49 2:44 1:02 2:43 1:04 2:40 1:11
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

10% 8% 26% 55%

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.
0.06 25 25 6:33 108 96-111 707 160 86-170 378 37-500 0/1
0.13 50 25 6:47 119 112-123 807 164 162-166 420 401-441 0/1
0.19 1:15 25 6:47 127 124-131 861 162 160-162 391 367-418 0/1
0.25 1:42 26 7:00 132 130-133 925 161 160-166 386 373-398 0/2
0.31 2:09 27 7:17 134 133-135 975 160 158-162 411 393-422 1/0
0.38 2:37 28 7:23 135 135-136 997 160 160-162 427 417-453 2/0
0.44 3:04 28 7:22 138 136-139 1016 160 160-162 455 437-466 2/0
0.50 3:36 32 8:27 139 136-140 1174 154 152-160 379 347-444 0/0
0.56 4:02 26 7:02 135 134-136 950 158 152-164 359 326-400 0/1
0.63 4:26 23 6:12 137 136-138 850 163 162-164 395 375-419 0/1
0.69 4:50 25 6:34 139 138-139 912 166 162-174 414 370-430 0/2
0.75 5:15 25 6:38 140 139-142 928 164 162-166 459 434-472 1/0
0.81 5:41 26 6:57 143 142-144 994 162 160-164 477 465-506 2/0
0.88 6:07 26 6:51 146 144-149 1000 164 162-164 499 465-515 2/0
0.94 6:31 24 6:25 150 149-151 962 164 162-166 435 415-459 0/1
1.00 7:03 32 8:31 149 144-151 1269 150 146-162 374 326-426 0/1
1.06 7:27 24 6:30 141 141-144 916 159 148-168 367 322-413 0/1
1.13 7:50 23 6:09 143 141-145 880 170 168-176 420 388-444 0/2
1.19 8:15 24 6:28 146 145-147 945 165 164-168 468 452-483 1/0
1.25 8:40 25 6:43 149 147-151 1002 165 164-166 491 472-531 3/0
1.31 9:05 26 6:50 154 151-155 1052 166 164-166 512 464-541 1/0
1.38 9:29 24 6:26 156 155-157 1003 164 164-166 435 413-465 0/1
1.44 9:52 22 5:57 157 156-157 934 167 166-168 432 409-448 0/2
1.50 10:24 33 8:44 150 139-156 1310 147 142-166 362 314-438 0/2
1.56 10:52 27 7:19 137 134-142 1001 153 146-170 355 310-410 0/1
1.63 11:14 22 5:52 146 141-149 856 171 170-172 467 417-494 1/0
1.69 11:37 23 6:12 154 149-158 954 171 170-172 529 491-571 3/0
1.75 12:01 24 6:28 160 157-161 1034 167 166-170 525 467-577 1/1
1.81 12:25 24 6:17 161 159-162 1011 166 166-166 442 412-460 0/2
1.88 12:47 22 5:58 161 160-162 962 165 162-166 434 420-445 0/3
1.94 13:10 22 5:57 160 159-162 952 162 136-166 423 408-479 0/1
2.00 13:40 30 8:00 157 151-162 1256 151 142-168 401 313-531 0/0
2.06 14:17 37 9:56 140 132-151 1391 144 140-146 334 310-345 1/0
2.13 14:40 24 6:17 141 132-148 885 164 144-170 450 326-527 2/0
2.19 15:04 24 6:17 152 147-156 955 168 168-170 508 464-536 1/1
2.25 15:27 23 6:07 157 156-158 961 166 164-168 450 439-486 0/2
2.31 15:49 22 5:56 159 157-160 943 165 164-166 449 440-453 0/2
2.38 16:12 23 6:03 160 158-161 967 165 164-168 437 428-452 0/1
2.44 16:34 22 5:51 160 158-161 935 166 164-166 465 439-505 1/0
2.50 16:57 23 6:12 160 159-161 992 167 164-168 522 507-532 2/0
2.56 17:42 45 11:54 154 145-160 1834 141 138-164 352 312-554 1/0
2.63 18:14 32 8:33 138 134-143 1180 150 140-166 343 289-441 0/0
2.69 18:37 23 6:11 145 141-148 897 167 166-168 416 405-425 0/1
2.75 18:59 22 5:49 151 148-154 878 166 164-168 444 422-467 0/2
2.81 19:21 22 5:56 155 153-157 920 167 166-172 440 428-460 0/1
2.88 19:44 23 6:15 157 156-158 982 164 162-166 468 441-508 1/0
2.94 20:09 25 6:35 159 157-161 1048 162 160-164 513 504-521 3/0
3.00 20:34 25 6:44 162 160-163 1090 162 160-164 523 506-553 1/1
3.06 21:13 38 10:15 160 153-164 1640 148 140-164 363 239-545 0/0
3.13 21:45 32 8:29 145 141-153 1230 147 142-170 312 264-437 0/2
3.19 22:06 21 5:40 146 144-148 828 168 166-170 466 426-507 0/2
3.25 22:28 22 5:46 150 147-153 865 169 168-170 439 410-454 0/1
3.31 22:50 22 5:54 154 153-156 908 167 166-170 486 444-522 1/0
3.38 23:14 25 6:34 158 156-160 1038 163 160-166 518 496-531 3/0
3.44 23:40 26 6:53 161 159-163 1109 160 160-162 501 474-519 1/0
3.50 24:05 25 6:37 163 162-164 1079 161 160-162 463 428-497 0/1
3.56 24:39 34 8:58 161 156-163 1443 150 134-166 351 210-441 0/1
3.63 25:13 34 9:09 148 144-156 1353 143 138-162 284 242-378 0/2
3.69 25:35 22 5:51 144 141-147 844 169 166-174 402 371-441 0/2
3.75 25:57 22 5:51 149 146-151 870 168 166-170 448 399-514 1/0
3.81 26:21 24 6:29 154 151-156 1000 162 160-166 498 483-513 3/0
3.88 26:48 27 7:05 158 156-159 1120 160 158-162 507 491-526 1/0
3.94 27:12 25 6:35 161 159-162 1060 161 158-162 465 433-507 0/1
4.00 27:36 24 6:20 162 161-163 1027 163 160-168 418 399-438 0/2
4.06 28:04 28 7:25 162 158-163 1201 157 136-168 389 238-449 0/1
4.13 28:46 42 11:11 145 131-159 1623 140 138-144 266 218-291 0/2
4.19 29:11 25 6:42 135 131-141 904 157 142-166 386 260-545 1/0
4.25 29:35 24 6:20 145 141-149 918 165 164-168 523 510-533 3/0
4.31 30:01 26 6:57 154 150-158 1069 163 160-166 530 513-543 2/0
4.38 30:25 24 6:31 159 156-161 1036 160 160-160 464 436-510 0/1
4.44 30:49 24 6:21 161 161-162 1024 163 160-164 428 422-434 0/2
4.50 31:12 23 6:02 162 160-164 978 164 162-166 413 373-428 0/2
4.56 31:33 22 5:49 162 160-163 942 165 164-168 416 399-430 0/0
4.62 32:12 38 10:16 156 147-163 1601 145 138-168 321 248-494 1/0
4.69 32:45 33 8:56 144 134-148 1286 147 144-166 329 303-397 2/0
4.75 33:09 24 6:20 147 140-152 932 166 166-166 512 445-544 2/0
4.81 33:33 24 6:17 155 152-158 975 164 164-166 502 460-539 0/0
4.87 33:56 23 6:11 159 157-161 983 164 162-164 454 444-467 0/2
4.94 34:19 23 6:11 161 160-164 995 161 160-164 436 421-453 0/2
5.00 34:43 23 6:14 161 160-162 1005 163 158-170 435 392-445 0/1
5.06 35:05 22 5:51 162 161-164 947 166 164-168 483 429-543 1/0
5.12 35:38 33 8:48 163 157-166 1434 159 112-176 456 129-577 2/0
5.19 36:22 44 11:50 148 139-158 1752 140 134-144 314 281-344 1/0
5.20 36:32 10 9:53 136 134-139 1345 143 142-144 320 313-329 0/0

Heart

150/166max
  • Show Beats/Mile

Elevation

Asc 48m, Range 8m, Flat prediction 36:31
Elevation Graph
No climbs of at least 10 metres detected.

Power

423W (577 max)
Power Graph
Power Bands

Cadence

159 (176 max) Stride Length: 144cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 76.4 164 4.4 27:55 6:22
Walk 23.4 142 0.8 8:33 10:28
Still 0.2 - - 4 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:28 5:53 59.53% More
800m 3:11 6:23 65.20% More
1km 4:01 6:28 67.88% More
Mile 6:32 6:32 72.34% More
5k 21:17 6:51 73.29% More
5 miles 34:36 6:55 73.67% More

Predictions

Dist Time Per Mile WAVA
1M 6:17 6:17 75.19
5km 21:04 6:47 74.06
5M 35:01 7:00 72.80
10km 44:10 7:06 72.14
10M 1:13:25 7:21 71.36
Half 1:37:57 7:29 70.64
20M 2:33:54 7:42 70.43
Mara 3:25:20 7:50 70.64

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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