Thu 13th May 2021 at 6:00am by Rrunner

Run > Intervals

  • Amazing
  • Time
    23:03
  • Miles
    2.93
  • Min/mi
    7:52
  • Pacing
    77%
  • WAVA
    56.11
  • Stride(cm)
    128
  • Cals
    314
  • Cadence
    160
  • BPM
    166
  • %MHR
    90
  • B/mi
    1309
  • Asc(m)
    15
  • Surface
    Road

Notes & Comments

Split Summary
===
1) 0.2km - 44(3:41/km) 144/159bpm [531b/km] 8cal
2) 0.2km - 1:06(5:30/km) 162/164bpm [890b/km] 15cal
3) 0.2km - 43(3:35/km) 163/170bpm [585b/km] 9cal
4) 0.2km - 1:04(5:20/km) 168/173bpm [896b/km] 15cal
5) 0.2km - 45(3:44/km) 168/176bpm [627b/km] 10cal
6) 0.2km - 1:09(5:46/km) 168/175bpm [969b/km] 16cal
7) 0.2km - 42(3:28/km) 167/173bpm [578b/km] 9cal
8) 0.2km - 1:10(5:52/km) 167/174bpm [979b/km] 16cal
9) 0.2km - 43(3:37/km) 168/173bpm [608b/km] 10cal
10) 0.2km - 1:14(6:09/km) 167/173bpm [1026b/km] 17cal
11) 0.71km - 4:00(5:36/km) 162/171bpm [908b/km] 54cal
12) 0.2km - 41(3:26/km) 167/172bpm [574b/km] 9cal
13) 0.2km - 1:06(5:30/km) 170/174bpm [936b/km] 15cal
14) 0.2km - 45(3:43/km) 171/178bpm [635b/km] 11cal
15) 0.2km - 1:14(6:09/km) 170/179bpm [1046b/km] 17cal
16) 0.2km - 43(3:36/km) 167/175bpm [602b/km] 10cal
17) 0.2km - 1:13(6:05/km) 169/178bpm [1028b/km] 17cal
18) 0.2km - 44(3:39/km) 172/177bpm [629b/km] 10cal
19) 0.2km - 1:16(6:20/km) 171/178bpm [1083b/km] 18cal
20) 0.2km - 43(3:36/km) 172/177bpm [620b/km] 10cal
21) 0.2km - 1:15(6:17/km) 168/178bpm [1057b/km] 18cal
22) 0.01km - 2(4:57/km) 163/163bpm [806b/km]

2 sets of 5x200m (200m) with 4min recovery between sets.

Tough workout. Went quicker than I'd set the target pace on the Garmin for each rep. Not as quick as when at peak fitness but a great session to get back up there.

Garmin thinks I need until Sunday to recover. Good job it's a rest day tomorrow!
44 1:06 43 1:04 45 1:09 42 1:10 43 1:14 4:00 41 1:06 45 1:14 43 1:13 44 1:16 43 1:15 2

Pace

58% 2% 19% 21%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.06 23 23 6:00 136 131-145 816 182 176-188
0.13 44 21 5:37 154 148-159 865 175 174-176
0.19 1:16 33 8:40 162 160-164 1404 162 156-168
0.25 1:50 34 9:01 161 160-162 1452 164 162-166
0.31 2:11 21 5:44 161 160-163 922 174 172-174
0.38 2:33 22 5:44 168 164-170 964 173 172-176
0.44 3:04 31 8:22 170 166-172 1423 159 156-170
0.50 3:37 33 8:42 165 164-166 1436 161 158-168
0.56 4:00 23 6:03 166 163-169 1004 171 168-172
0.63 4:22 23 6:06 173 171-176 1055 169 162-172
0.69 4:58 36 9:36 171 166-174 1642 146 118-160
0.75 5:31 32 8:36 165 164-167 1419 160 158-166
0.81 5:53 22 5:49 164 161-168 955 171 168-174
0.88 6:14 21 5:39 171 169-174 967 171 162-174
0.94 6:53 40 10:32 169 164-174 1781 146 120-158
1.00 7:23 30 7:58 163 162-164 1297 160 158-168
1.06 7:46 23 6:12 166 163-170 1029 170 168-172
1.13 8:08 21 5:44 172 171-173 985 170 168-172
1.19 8:48 41 10:51 170 164-173 1843 141 118-158
1.25 9:23 35 9:15 162 160-163 1499 158 158-160
1.31 9:59 36 9:32 160 156-162 1525 159 158-160
1.38 10:33 34 9:04 161 158-163 1459 160 160-160
1.44 11:07 34 9:08 161 160-162 1470 161 160-162
1.50 11:39 32 8:29 166 162-170 1408 162 160-162
1.56 12:12 33 8:53 165 160-171 1465 161 160-162
1.63 12:46 34 8:58 158 156-158 1416 162 160-162
1.69 13:19 33 8:54 161 160-161 1433 163 162-166
1.75 13:41 22 5:47 165 162-168 955 173 170-174
1.81 14:02 21 5:29 171 170-172 937 173 172-174
1.88 14:37 36 9:32 171 167-173 1630 155 122-164
1.94 15:08 30 8:07 168 167-168 1362 162 160-164
2.00 15:31 23 6:12 170 167-172 1055 171 166-174
2.06 15:53 22 5:45 175 172-179 1008 174 170-176
2.13 16:34 41 10:58 174 168-179 1908 138 118-164
2.19 17:06 33 8:42 165 163-167 1435 160 158-166
2.25 17:29 22 5:56 164 161-168 973 170 170-170
2.31 17:51 22 5:54 173 169-178 1021 171 160-174
2.38 18:33 42 11:20 170 165-178 1926 141 118-160
2.44 19:03 30 8:01 164 164-164 1314 162 160-166
2.50 19:26 22 5:58 170 163-176 1013 171 168-172
2.56 19:48 23 6:01 177 176-178 1066 170 158-174
2.63 20:31 43 11:24 173 167-178 1972 134 120-158
2.69 21:03 32 8:33 166 165-167 1419 160 156-168
2.75 21:26 23 6:07 171 168-174 1046 172 170-174
2.81 21:48 22 5:50 177 174-178 1033 170 154-172
2.88 22:30 42 11:19 170 163-177 1923 135 116-160
2.93 23:02 32 9:12 162 162-163 1490 160 158-162

Heart

166/179max
  • Show Beats/Mile

Cadence

160 (188 max) Stride Length: 128cm Run: 89.3% Walk: 10.7%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:46 7:05 44.30% More
800m 3:33 7:09 50.77% More
1km 4:19 6:56 54.72% More
Mile 7:21 7:21 54.97% More

Predictions

Dist Time Per Mile WAVA
1M 7:16 7:16 55.59
5km 24:33 7:54 55.95
5M 40:55 8:11 54.52
10km 51:39 8:19 53.88
10M 1:26:05 8:37 53.37
Half 1:55:02 8:47 52.40
20M 3:01:10 9:04 52.72
Mara 4:02:05 9:14 52.61

Bespoke Fields

Volume (kg)
TE
RPE
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