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Tue 13th May 2025 at 7:49am by IdrisTheDragon

Run > Intervals
  • Good
  • Time
    33:01
  • Miles
    3.03
  • Min/mi
    10:54
  • Pacing
    76.8%
  • WAVA
    47.18
  • Stride(cm)
    86
  • Cals
    340
  • Watts
    254
  • Cadence
    172
  • BPM
    155
  • %MHR
    86.1
  • B/mi
    1688
  • Asc(m)
    17
  • Surface
    Road

Notes & Comments

6 comments
Hard session but good.

8 min at 5k pace

1 min walking recovery

8 x 1 min at > 5k pace with 1 min walking recovery inbetween

8 min at 5k pace

1) 1km - 6:11(6:11/km) 151/163bpm [934b/km] 64cal 267/354W
2) 0.3km - 1:49(6:05/km) 164/165bpm [998b/km] 20cal 263/275W
3) 0.09km - 1:00(11:21/km) 151/164bpm [1715b/km] 9cal 30/257W
4) 0.18km - 1:00(5:28/km) 147/160bpm [804b/km] 10cal 267/332W
5) 0.09km - 1:00(10:51/km) 149/161bpm [1616b/km] 9cal 85/288W
6) 0.18km - 1:00(5:33/km) 145/160bpm [804b/km] 10cal 256/293W
7) 0.09km - 1:00(11:06/km) 151/164bpm [1677b/km] 9cal 66/277W
8) 0.18km - 1:00(5:30/km) 146/161bpm [802b/km] 10cal 257/335W
9) 0.1km - 1:00(10:30/km) 153/163bpm [1607b/km] 9cal 95/277W
10) 0.19km - 1:00(5:21/km) 152/165bpm [812b/km] 11cal 271/333W
11) 0.09km - 1:00(11:40/km) 154/167bpm [1795b/km] 10cal 44/276W
12) 0.18km - 1:00(5:26/km) 148/164bpm [804b/km] 10cal 271/328W
13) 0.09km - 1:00(11:19/km) 154/166bpm [1743b/km] 10cal 118/331W
14) 0.19km - 1:00(5:17/km) 149/164bpm [788b/km] 10cal 276/315W
15) 0.09km - 1:00(11:28/km) 158/167bpm [1813b/km] 10cal 56/301W
16) 0.19km - 1:00(5:15/km) 153/167bpm [802b/km] 10cal 246/284W
17) 0.09km - 1:00(11:29/km) 156/168bpm [1790b/km] 10cal 86/280W
18) 0.19km - 1:00(5:17/km) 150/166bpm [792b/km] 10cal 255/297W
19) 0.08km - 1:00(12:14/km) 155/166bpm [1895b/km] 10cal 59/292W
20) 1km - 6:09(6:09/km) 162/169bpm [997b/km] 68cal 268/390W
21) 0.3km - 1:51(6:09/km) 169/171bpm [1039b/km] 21cal 277/296W
22) 0km - 1(5:48/km) 171/171bpm [993b/km] 281/281W
6:11 1:49 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 6:09 1:51 1
Ness
Well done 👏
Sombrero
Excellent 👏
Fenland Flier
A good session but your 8 x 1 minutes were quicker than your usual 5k pace.
Fenland Flier
I've just re-read your notes 🤦 it says faster than 5k pace, ignore me 🤣
Jaks
Well done 👏
AndyJ57
Nicely done!
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

20% 12% 34% 20% 12%

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 36 36 9:31 102 95-119 971 185 180-194 334 251-354 3/0
0.13 1:11 36 9:33 148 122-153 1412 179 176-186 282 267-313 1/0
0.19 1:49 38 10:02 155 153-157 1556 179 176-184 268 264-271 1/1
0.25 2:26 37 9:52 156 155-158 1540 177 176-180 255 247-267 1/1
0.31 3:04 38 10:13 154 153-157 1573 179 178-180 271 255-283 1/1
0.38 3:43 38 10:13 158 157-159 1613 177 176-180 267 250-280 0/1
0.44 4:19 36 9:43 157 156-159 1526 177 176-178 250 232-270 1/1
0.50 4:56 37 9:53 157 156-158 1551 179 176-182 268 258-273 1/0
0.56 5:37 40 10:46 160 158-162 1723 179 176-180 265 242-281 1/1
0.63 6:12 36 9:30 162 161-163 1538 179 176-184 263 245-300 1/1
0.69 6:49 37 9:54 163 162-163 1614 179 176-182 269 254-275 0/1
0.75 7:26 37 9:46 164 162-165 1601 178 176-180 263 253-273 1/1
0.81 8:06 40 10:34 164 164-165 1732 171 120-178 249 156-260 1/1
0.88 9:07 1:01 16:18 148 133-164 2413 135 110-192 125 99-284 0/2
0.94 9:38 32 8:29 144 133-152 1220 187 182-192 285 261-332 1/1
1.00 10:25 47 12:33 158 153-161 1982 166 124-184 248 144-300 1/1
1.06 11:15 49 13:08 137 127-154 1799 150 114-192 176 103-290 1/2
1.13 11:49 34 9:04 149 139-158 1350 183 180-190 275 243-293 1/1
1.19 12:45 57 15:06 157 141-164 2372 155 122-184 197 40-277 1/0
1.25 13:24 39 10:17 135 130-144 1389 179 114-188 276 98-335 1/1
1.31 13:58 34 9:11 153 144-161 1406 183 180-186 272 250-301 1/1
1.38 15:00 1:02 16:32 152 134-163 2512 134 108-186 167 94-277 1/0
1.44 15:32 32 8:28 145 132-159 1228 189 180-192 293 218-333 1/1
1.50 16:12 40 10:34 164 159-167 1734 182 122-188 290 275-308 1/1
1.56 17:10 58 15:28 148 133-166 2289 142 100-186 141 74-290 1/1
1.63 17:42 32 8:34 147 133-159 1259 185 184-188 285 257-316 1/1
1.69 18:34 52 13:57 161 153-166 2245 155 116-186 244 94-331 2/0
1.75 19:19 44 11:49 139 131-152 1643 151 108-190 186 74-315 1/0
1.81 19:50 32 8:28 154 143-162 1304 186 184-190 302 295-309 1/1
1.88 20:51 1:01 16:12 160 150-167 2591 150 118-186 214 109-307 0/0
1.94 21:26 35 9:19 143 135-155 1333 179 106-190 218 93-263 0/2
2.00 21:58 32 8:26 162 156-166 1365 184 182-186 269 253-284 0/1
2.06 23:02 1:04 17:07 155 134-168 2653 134 100-186 147 43-281 1/1
2.13 23:33 32 8:27 144 134-154 1217 185 184-188 270 250-287 0/2
2.19 24:15 41 11:03 162 154-166 1791 176 114-186 272 126-297 1/1
2.25 25:14 59 15:50 147 130-164 2328 140 110-186 141 93-238 1/1
2.31 25:49 34 9:09 148 137-157 1353 183 176-188 250 218-323 0/2
2.38 26:25 37 9:48 162 157-164 1588 177 174-180 260 255-266 1/1
2.44 27:13 47 12:37 165 163-167 2082 163 130-178 295 238-390 1/1
2.50 27:50 37 9:49 162 161-165 1591 177 130-184 278 228-310 5/0
2.56 28:23 34 9:00 165 163-166 1485 179 176-186 291 251-318 2/0
2.63 29:00 36 9:41 166 165-167 1609 178 176-180 269 253-310 2/1
2.69 29:37 37 9:55 167 166-168 1657 177 176-178 278 271-287 1/1
2.75 30:12 35 9:21 168 167-169 1571 177 176-180 267 255-280 1/1
2.81 30:49 37 9:52 166 165-168 1639 176 176-178 255 234-272 1/3
2.88 31:26 38 10:00 167 165-168 1671 176 172-178 277 267-285 1/1
2.94 32:04 37 9:57 169 168-170 1681 176 172-176 267 261-277 0/0
3.00 32:40 36 9:32 169 168-170 1612 174 172-176 278 271-290 1/0
3.03 33:01 21 10:20 171 170-171 1768 176 176-178 288 281-296 0/0

Heart

155/171max
  • Show Beats/Mile

Elevation

Asc 17m, Range 10m, Flat prediction 33:01
Elevation Graph
No climbs of at least 10 metres detected.

Power

254W (390 max)
Power Graph
Power Bands

Cadence

172 (194 max) Stride Length: 86cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 86.3 180 2.8 28:30 10:13
Walk 13.3 120 0.2 4:23 17:49
Still 0.4 - - 8 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:22 9:29 40.68% More
800m 4:48 9:40 43.71% More
1km 6:08 9:52 44.58% More
Mile 10:24 10:24 44.67% More

Predictions

Dist Time Per Mile WAVA
1M 9:55 9:55 46.82
5km 33:56 10:55 47.14
5M 56:50 11:22 45.57
10km 1:11:56 11:35 44.83
10M 2:00:31 12:03 44.10
Half 2:41:31 12:20 43.54
20M 4:15:34 12:47 42.58
Mara 5:42:31 13:04 41.73
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