Sat 4th Sep 2021 at 6:25am by Ness

Run > Intervals
  • Amazing
  • Time
    40:19
  • Miles
    4.51
  • Min/mi
    8:56
  • Pacing
    10%
  • WAVA
    62.79
  • Stride(cm)
    99
  • Cals
    378
  • Cadence
    181
  • BPM
    129
  • %MHR
    69.5
  • B/mi
    1150
  • Asc(m)
    32
  • Hillscore
    1
  • Surface
    Road

Notes & Comments

3 comments
Project Joker intervals session. 10 x 400m with 2 minutes recovery in between (recovery bits not recorded on Garmin)....
1) 1m - 9:04(9:04/m) 135/148bpm [1224b/mi] 85cal
2) 0.25m - 2:12(8:47/m) 140/152bpm [1230b/mi] 21cal
3) 0.25m - 2:13(8:59/m) 135/146bpm [1213b/mi] 21cal
4) 0.25m - 2:13(8:49/m) 124/143bpm [1093b/mi] 20cal
5) 0.25m - 2:11(8:42/m) 123/141bpm [1070b/mi] 20cal
6) 0.26m - 2:13(8:23/m) 127/143bpm [1066b/mi] 21cal
7) 0.24m - 2:06(8:53/m) 121/143bpm [1074b/mi] 21cal
8) 0.25m - 2:13(8:53/m) 118/131bpm [1049b/mi] 20cal
9) 0.25m - 2:11(8:47/m) 118/137bpm [1037b/mi] 20cal
10) 0.25m - 2:14(8:47/m) 123/135bpm [1080b/mi] 20cal
11) 0.25m - 2:16(9:10/m) 131/148bpm [1201b/mi] 19cal
12) 1m - 9:11(9:11/m) 139/150bpm [1276b/mi] 90cal
9:04 2:12 2:13 2:13 2:11 2:13 2:06 2:13 2:11 2:14 2:16 9:11 2
Sigh
Great pace for the intervals!
Velociraptor
Awesome 😀
Ness
Thanks, both. :) :)
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Pace

18% 1% 1% 4% 34% 41%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 31 31 8:11 110 104-118 901 174 160-182 0/2
0.13 1:02 31 8:16 124 119-131 1025 184 182-186 0/1
0.19 1:36 34 9:11 138 133-141 1267 183 182-184 0/1
0.25 2:09 33 8:43 142 140-145 1237 183 182-184 1/1
0.31 2:41 32 8:34 143 140-144 1224 183 180-184 1/1
0.38 3:17 36 9:30 142 140-144 1348 182 180-184 0/2
0.44 3:50 34 9:04 140 136-143 1268 181 180-182 0/6
0.50 4:21 31 8:10 134 132-136 1094 177 174-180 0/7
0.56 4:55 34 8:57 133 132-134 1190 176 174-176 0/5
0.63 5:29 34 9:08 132 130-134 1206 175 174-176 0/5
0.69 6:01 32 8:30 132 129-134 1123 175 174-178 0/2
0.75 6:39 39 10:17 134 134-135 1378 176 172-178 0/1
0.81 7:16 37 9:48 135 134-136 1322 177 176-178 0/1
0.88 7:51 35 9:24 141 137-146 1325 178 176-180 1/0
0.94 8:27 35 9:27 145 142-147 1370 177 176-178 0/1
1.00 9:04 37 9:50 142 141-144 1397 175 172-176 1/0
1.06 12:14 3:10 +2:36 50:40 120 97-144 6081 182 168-188 2/3
1.13 12:47 34 9:00 143 136-147 1287 184 182-186 2/0
1.19 13:20 33 8:45 148 147-150 1294 184 182-184 2/0
1.25 16:12 2:51 +2:24 45:40 142 94-152 6484 182 168-186 1/1
1.31 16:49 37 9:54 119 97-132 1178 186 168-194 0/2
1.38 17:22 34 8:58 136 131-138 1220 184 184-186 0/1
1.44 17:55 32 8:37 143 140-145 1232 184 182-186 1/0
1.50 20:51 2:56 +2:28 47:00 133 88-146 6252 180 162-186 1/1
1.56 21:27 37 9:46 101 94-114 986 185 162-190 0/2
1.63 22:01 33 8:51 124 117-131 1098 187 186-188 0/2
1.69 22:34 33 8:55 134 131-137 1196 185 184-188 0/2
1.75 25:34 3:00 +2:24 47:59 135 92-143 6477 181 162-186 0/1
1.81 26:06 32 8:31 101 95-104 859 182 162-188 3/0
1.88 26:40 34 9:00 118 105-132 1061 185 184-186 5/0
1.94 27:12 32 8:37 134 129-138 1154 186 184-188 0/1
2.00 27:44 32 8:26 139 138-141 1172 185 184-186 1/1
2.06 30:23 2:39 +2:22 42:30 115 109-139 4888 186 176-190 1/1
2.13 31:05 42 11:04 126 122-129 1395 186 184-188 1/1
2.19 31:38 33 8:52 131 128-136 1161 187 186-188 1/2
2.25 32:11 33 8:55 136 133-140 1213 186 184-186 0/1
2.31 34:58 2:46 +2:26 44:22 111 87-143 4926 184 174-190 1/0
2.38 35:40 42 11:19 119 115-126 1347 187 184-188 0/0
2.44 36:16 36 9:34 130 129-131 1245 184 180-186 1/0
2.50 39:26 3:10 +2:39 50:43 126 81-132 6390 180 170-184 1/0
2.56 40:02 36 9:29 101 84-113 958 182 172-186 2/1
2.63 40:36 35 9:14 119 113-123 1099 184 182-186 0/1
2.69 41:09 33 8:43 126 123-128 1099 187 186-188 1/1
2.75 41:42 33 8:47 129 127-132 1132 186 184-188 0/1
2.81 44:39 2:57 +2:27 47:19 97 74-132 4590 183 162-192 0/1
2.88 45:13 34 9:04 117 110-122 1061 185 180-192 1/1
2.94 45:49 35 9:27 127 121-132 1201 182 180-184 1/1
3.00 49:08 3:19 +2:46 53:03 128 92-135 6791 184 174-188 2/1
3.06 49:42 35 9:12 113 95-124 1040 183 174-188 0/1
3.13 50:17 34 9:09 124 123-127 1134 184 182-186 1/0
3.19 50:49 32 8:30 127 123-130 1079 181 178-186 1/0
3.25 51:21 32 8:38 129 126-135 1114 179 178-180 0/3
3.31 54:16 2:56 +2:27 46:49 108 84-133 5057 179 168-188 0/5
3.38 54:52 35 9:25 131 126-137 1234 184 184-186 0/2
3.44 55:29 37 9:50 139 137-142 1368 180 178-180 1/1
3.50 58:35 3:07 +2:31 49:48 138 79-146 6872 177 154-180 4/0
3.56 59:10 34 9:08 92 79-110 841 180 152-186 1/0
3.63 59:43 33 8:54 125 113-133 1113 186 182-188 1/1
3.69 1:00:17 34 9:04 136 132-140 1233 182 180-184 1/0
3.75 1:00:51 34 9:07 140 138-141 1276 181 180-182 3/0
3.81 1:01:24 33 8:49 141 137-144 1242 184 182-184 0/2
3.88 1:01:56 31 8:20 143 140-145 1192 186 182-188 0/3
3.94 1:02:29 33 8:48 142 141-143 1250 185 182-188 1/0
4.00 1:03:03 34 9:12 143 141-147 1315 183 180-188 1/1
4.06 1:03:39 36 9:35 146 143-149 1399 181 178-184 3/0
4.13 1:04:14 35 9:24 147 145-149 1383 181 178-182 2/0
4.19 1:04:49 35 9:23 143 141-145 1342 181 180-182 2/0
4.25 1:05:26 36 9:42 144 143-147 1397 179 178-180 1/0
4.31 1:06:01 35 9:28 144 142-145 1363 179 178-180 1/0
4.38 1:06:37 35 9:23 144 141-146 1351 179 178-180 2/0
4.44 1:07:12 35 9:24 146 145-147 1372 178 178-180 0/2
4.50 1:07:48 36 9:43 148 146-149 1438 178 176-180 2/0
4.51 1:07:51 3 8:53 149 149-149 1324 178 178-178 0/0

Heart

129/152max
  • Show Beats/Mile

Elevation

Asc 32m, Range 38m, Flat prediction 40:11
Elevation Graph
Biggest Climbs (m) Min/mi
10 1.4% 9:12
See your biggest climbs

Cadence

181 (194 max) Stride Length: 99cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 93.2 181 4.5 1:02:53 15:04
Walk 0.0 0 0 0 NAN:00:00
Pause 6.8 - - 4:58 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:05 8:22 48.38% More
800m 4:19 8:41 51.61% More
1km 5:27 8:46 53.25% More
Mile 9:04 9:04 54.43% More
5k 50:03 16:07 34.43% More

Predictions

Dist Time Per Mile WAVA
1M 7:55 7:55 62.31
5km 26:57 8:40 63.96
5M 45:04 9:01 62.48
10km 56:59 9:10 61.90
10M 1:35:16 9:32 61.09
Half 2:07:32 9:44 59.64
20M 3:21:25 10:04 59.51
Mara 4:29:37 10:17 58.95

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