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Sun 25th May 2025 at 12:38pm by Mark J 🇳🇿

Run > Intervals
  • Time
    36:44
  • Miles
    4.68
  • Min/mi
    7:51
  • Pacing
    80.8%
  • WAVA
    64.75
  • Stride(cm)
    122
  • Cals
    410
  • Watts
    244
  • Cadence
    168
  • BPM
    128
  • %MHR
    73.7
  • B/mi
    1001
  • Asc(m)
    4
  • Surface
    Track

Notes & Comments

3 comments
7.5k with 5 x 400m intervals

Really good session, which is surprising considering I was pretty meh through the first stages of the warm up. But I'd decided to have a good bash at the first 400 and see how that went. Noice, beat my 400m PB. So carried on in a similar vein for the next few. Reasonabley good too so thought what the heck, let's see what I can do with the last of five 400m reps and really went for it. Broke my 400m PB again. 1:17. Happy with that. A good session.

Aches: limited today. Gents good post run. We'll see how it is later.

Shoes: Asics MagicSpeed Edge

1) 2.77km - 15:00(5:24/km) 116/123bpm [627b/km] 146cal 220/W 11.1/12kmph
2) 0.4km - 1:20(3:19/km) 141/151bpm [468b/km] 17cal 353/W 18.08/18.75kmph
3) 0.35km - 2:00(5:40/km) 135/152bpm [765b/km] 24cal 218/W 10.59/18.09kmph
4) 0.4km - 1:22(3:25/km) 139/149bpm [475b/km] 17cal 344/W 17.55/18kmph
5) 0.35km - 2:00(5:40/km) 135/151bpm [764b/km] 24cal 214/W 10.6/17.47kmph
6) 0.4km - 1:22(3:25/km) 139/151bpm [475b/km] 17cal 335/W 17.54/18.18kmph
7) 0.34km - 2:00(5:50/km) 136/152bpm [794b/km] 25cal 208/W 10.28/17.82kmph
8) 0.4km - 1:22(3:26/km) 138/150bpm [473b/km] 17cal 341/W 17.49/18.09kmph
9) 0.34km - 2:00(5:51/km) 136/151bpm [795b/km] 25cal 207/W 10.26/17.82kmph
10) 0.4km - 1:18(3:15/km) 143/155bpm [465b/km] 17cal 356/W 18.47/18.75kmph
11) 0.35km - 2:00(5:44/km) 140/155bpm [803b/km] 26cal 208/W 10.46/18.46kmph
12) 1.02km - 5:00(4:55/km) 126/131bpm [620b/km] 55cal 241/W 12.19/12.86kmph
15:00 1:20 2:00 1:22 2:00 1:22 2:00 1:22 2:00 1:18 2:00 5:00
riggys99
Great session well run
3M
Great running!
Mark J 🇳🇿
Thnks, both.

Pace

24% 48% 3% 3% 1% 21%

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 9:34 79 67-97 755 161 160-164 241 227-262 14/0
0.13 1:09 33 8:51 103 98-110 912 164 162-164 223 220-226 0/0
0.19 1:43 34 9:02 112 110-113 1011 163 162-164 220 218-220 0/0
0.25 2:20 37 9:49 112 109-113 1100 164 162-166 209 176-218 0/0
0.31 2:54 34 9:02 114 112-116 1030 163 162-166 200 187-212 0/0
0.38 3:27 33 8:51 116 115-118 1027 164 164-166 214 212-215 0/0
0.44 3:59 33 8:41 117 117-118 1015 165 164-166 217 216-218 0/0
0.50 4:32 33 8:46 116 115-117 1016 164 162-166 218 217-218 0/0
0.56 5:06 34 8:56 116 115-117 1037 163 162-164 218 217-220 1/1
0.63 5:39 34 8:56 116 115-117 1037 163 162-164 217 217-218 1/1
0.69 6:12 33 8:46 115 109-117 1008 164 164-164 217 217-218 0/0
0.75 6:45 33 8:46 116 108-120 1017 164 164-166 219 218-219 0/0
0.81 7:18 33 8:46 120 119-120 1051 165 164-166 219 218-220 0/0
0.88 7:50 32 8:30 119 119-120 1011 165 162-166 221 220-223 0/0
0.94 8:22 32 8:30 120 120-121 1020 166 166-166 223 223-223 0/0
1.00 8:53 32 8:25 120 120-121 1010 166 166-166 224 223-225 0/0
1.06 9:24 31 8:19 122 121-122 1015 167 166-168 225 225-227 0/0
1.13 9:56 32 8:27 122 121-122 1031 166 166-166 226 225-227 0/0
1.19 10:28 32 8:27 123 122-123 1038 166 166-168 228 227-229 0/0
1.25 10:59 31 8:19 122 122-123 1015 167 166-168 229 228-229 0/0
1.31 11:32 34 8:56 120 119-122 1073 166 166-168 227 224-229 0/0
1.38 12:05 33 8:46 122 120-123 1070 166 166-168 223 223-224 0/0
1.44 12:37 32 8:27 122 122-123 1031 166 162-168 224 223-226 1/1
1.50 13:09 32 8:33 121 120-122 1035 168 166-168 228 227-229 0/0
1.56 13:40 31 8:19 121 119-122 1007 168 168-168 228 228-229 0/0
1.63 14:12 32 8:35 121 120-122 1038 167 166-168 229 228-230 0/0
1.69 14:44 31 8:19 122 122-122 1015 167 166-168 228 228-229 0/0
1.75 15:09 25 6:47 123 121-127 835 172 168-188 238 229-295 0/0
1.81 15:29 20 5:22 134 128-140 719 186 186-188 376 320-392 0/0
1.88 15:49 20 5:19 143 140-145 760 187 186-188 363 359-367 0/0
1.94 16:09 20 5:19 148 145-150 786 185 182-186 363 358-367 1/1
2.00 16:34 25 6:38 151 150-152 1002 179 164-186 332 225-363 0/0
2.06 17:10 36 9:43 144 137-150 1400 162 160-162 198 189-221 0/0
2.13 17:45 34 9:10 132 128-137 1211 164 162-166 205 196-214 0/1
2.19 18:18 33 8:51 122 118-127 1080 163 160-164 213 210-217 0/0
2.25 18:40 22 5:54 127 123-132 750 179 162-188 297 218-363 0/0
2.31 19:00 20 5:25 137 132-140 741 185 184-186 362 344-376 0/0
2.38 19:20 20 5:20 143 141-146 764 184 184-184 359 353-371 2/1
2.44 19:41 21 5:34 148 146-149 824 184 184-184 357 352-360 1/1
2.50 20:14 33 8:47 148 144-151 1301 166 158-184 248 186-350 0/0
2.56 20:50 36 9:31 137 131-143 1304 162 160-164 193 187-198 0/1
2.63 21:24 34 9:02 127 125-131 1147 162 162-164 207 198-212 1/0
2.69 21:53 29 7:45 124 123-125 960 166 162-184 211 205-259 0/0
2.75 22:13 20 5:21 132 126-138 706 186 184-186 334 269-358 0/0
2.81 22:33 20 5:17 141 139-144 745 185 184-186 362 359-363 1/1
2.88 22:54 21 5:33 146 144-149 810 185 184-186 358 351-364 2/2
2.94 23:20 27 7:08 151 149-152 1078 177 158-186 313 183-356 0/0
3.00 23:58 38 10:10 143 136-150 1454 158 156-160 178 159-188 0/1
3.06 24:33 35 9:16 131 127-136 1213 162 160-166 196 189-209 0/0
3.13 25:07 34 8:57 125 123-127 1119 164 162-164 214 210-215 0/0
3.19 25:28 21 5:33 127 123-132 705 178 164-186 305 212-370 0/0
3.25 25:48 21 5:28 138 133-141 755 185 184-186 355 349-372 1/0
3.31 26:08 20 5:22 144 141-146 773 186 186-186 362 352-373 1/1
3.38 26:28 20 5:23 149 146-150 803 185 184-186 360 356-374 0/0
3.44 27:05 37 9:50 148 143-151 1457 163 160-184 217 173-356 0/1
3.50 27:42 37 9:45 136 130-142 1327 162 160-164 189 187-195 0/0
3.56 28:17 35 9:18 124 121-129 1153 163 162-164 206 196-217 0/0
3.63 28:40 24 6:18 127 125-131 800 173 164-188 240 203-361 0/0
3.69 29:00 19 5:09 138 132-144 711 188 186-188 391 380-401 2/2
3.75 29:19 20 5:15 147 144-150 773 187 186-188 372 369-382 0/0
3.81 29:39 19 5:09 152 150-155 783 187 186-188 367 363-373 0/1
3.88 30:12 34 8:56 153 149-155 1367 167 156-186 246 162-375 1/0
3.94 30:47 35 9:15 143 138-148 1323 163 160-164 191 179-204 0/1
4.00 31:20 33 8:46 134 131-137 1174 164 162-166 207 204-214 1/1
4.06 31:53 34 8:56 127 126-130 1135 164 162-166 215 214-215 1/1
4.13 32:25 32 8:30 125 124-126 1063 165 164-166 217 215-220 1/1
4.19 32:57 32 8:35 123 122-124 1056 164 164-166 221 217-227 1/1
4.25 33:28 31 8:12 124 123-124 1017 166 164-168 231 223-254 0/1
4.31 33:58 29 7:50 126 124-126 986 168 166-170 250 244-257 1/1
4.38 34:27 29 7:49 127 126-127 993 168 168-168 248 244-251 1/1
4.44 34:55 28 7:35 127 127-128 964 169 168-170 251 251-251 1/0
4.50 35:24 29 7:42 129 128-130 993 169 168-170 251 251-251 0/1
4.56 35:53 29 7:40 128 127-129 981 170 168-170 251 250-251 0/0
4.62 36:21 28 7:26 128 127-129 952 170 168-172 252 251-254 0/0
4.68 36:45 24 7:51 130 128-131 1020 169 166-170 255 254-256 1/1

Heart

128/155max
  • Show Beats/Mile

Elevation

Asc 4m, Range 15m, Flat prediction 36:44
Elevation Graph
No climbs of at least 10 metres detected.

Power

244W (401 max)
Power Graph
Power Bands

Cadence

168 (188 max) Stride Length: 122cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 99.9 168 4.7 36:42 7:51
Walk 0.0 0 0 0 NAN:00:00
Still 0.1 - - 3 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:17 5:11 67.58% More
800m 3:22 6:47 61.35% More
1km 4:10 6:42 65.63% More
Mile 7:02 7:02 67.24% More
5k 23:00 7:24 67.82% More

Predictions

Dist Time Per Mile WAVA
1M 7:09 7:09 66.08
5km 23:48 7:40 65.55
5M 39:24 7:53 64.70
10km 49:36 7:59 64.24
10M 1:22:09 8:13 63.78
Half 1:49:22 8:21 63.27
20M 2:51:16 8:34 63.29
Mara 3:48:02 8:42 63.61

Bespoke Fields

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