Sat 11th Sep 2021 at 9:50am by TeeBee

Run > Intervals
  • Time
    38:40
  • Miles
    3.48
  • Min/mi
    11:07
  • Pacing
    80.6%
  • WAVA
    48.95
  • Stride(cm)
    88
  • Cals
    353
  • Cadence
    164
  • BPM
    164
  • %MHR
    82.9
  • B/mi
    1824
  • Asc(m)
    139
  • Surface
    Road

Notes & Comments

2 comments
Running economy session
10 minutes easy running/8 x 20s hard effort off 2 minutes easy/10 minutes easy running

Cadence set at 169 throughout, but obviously ignored that for the intervals (but tried to follow the cadence in the recovery). Not sure about the cadence in the first rep - think that must be a Garmin anomaly.

Really happy with the consistency of the intervals (bar rep 6) - even more obvious looking at average km pace for each: 3:42; 3:43; 3:48; 3:43; 3:36; 3:55; 3:37; 3:28 - went all out on the last one :o)

Foot grumbled slightly, worst on the way home (legs pretty fatigued by that point). Not much of an issue since I got home)

Split Summary
===
1) 0.92m - 10:00(10:56/m) 145/167bpm [1584b/mi] 81cal 5.49/6.28mph

2) 0.06m - 20(5:59/m) 168/174bpm [1005b/mi] 3cal 10.03/10.16mph
3) 0.16m - 2:00(12:38/m) 165/176bpm [2085b/mi] 19cal 4.75/9.27mph
4) 0.06m - 20(6:01/m) 166/175bpm [998b/mi] 3cal 9.99/10.27mph
5) 0.15m - 2:00(13:02/m) 166/177bpm [2165b/mi] 19cal 4.6/9.83mph
6) 0.05m - 20(6:08/m) 169/178bpm [1037b/mi] 3cal 9.78/10.14mph
7) 0.16m - 2:00(12:40/m) 170/182bpm [2153b/mi] 19cal 4.74/10.08mph
8) 0.06m - 20(6:00/m) 173/180bpm [1038b/mi] 3cal 10/10.4mph
9) 0.16m - 2:00(12:39/m) 171/184bpm [2164b/mi] 19cal 4.74/10.46mph
10) 0.06m - 20(5:48/m) 170/177bpm [987b/mi] 3cal 10.34/10.75mph
11) 0.16m - 2:00(12:27/m) 174/184bpm [2166b/mi] 19cal 4.82/10.75mph
12) 0.05m - 20(6:18/m) 175/181bpm [1103b/mi] 3cal 9.52/10.27mph
13) 0.16m - 2:00(12:36/m) 175/186bpm [2206b/mi] 20cal 4.76/10.27mph
14) 0.06m - 20(5:50/m) 175/177bpm [1020b/mi] 3cal 10.3/11.21mph
15) 0.16m - 2:00(12:42/m) 176/185bpm [2234b/mi] 19cal 4.73/11.21mph
16) 0.06m - 20(5:36/m) 178/183bpm [995b/mi] 3cal 10.73/10.9mph
17) 0.12m - 2:00(17:08/m) 173/189bpm [2963b/mi] 19cal 3.5/10.92mph

18) 0.9m - 10:00(11:10/m) 172/179bpm [1920b/mi] 95cal 5.38/5.74mph
10:00 20 2:00 20 2:00 20 2:00 20 2:00 20 2:00 20 2:00 20 2:00 20 2:00 10:00
LindsD
This looks good :) Well done
alpenrose
Looks like a great session. :)

Pace

48% 27% 5% 5% 5% 9%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 50 50 13:12 104 90-121 1373 160 114-170 1/1
0.13 1:33 43 11:33 128 122-133 1479 168 166-170 1/0
0.19 2:16 44 11:37 133 132-135 1544 168 168-168 0/2
0.25 2:59 43 11:30 141 138-143 1621 168 166-168 1/0
0.31 3:42 43 11:27 145 142-146 1659 168 168-168 2/0
0.38 4:25 42 11:18 145 144-146 1638 168 168-170 0/0
0.44 5:06 41 11:03 144 143-146 1592 168 168-170 1/0
0.50 5:49 43 11:31 150 149-151 1728 168 168-170 3/0
0.56 6:31 42 11:12 154 149-159 1725 169 168-170 2/0
0.63 7:11 40 10:33 161 160-161 1698 168 168-168 2/0
0.69 7:48 37 9:48 160 159-160 1569 168 166-170 0/2
0.75 8:23 35 9:27 158 157-160 1493 168 166-170 0/2
0.81 8:59 36 9:28 162 160-163 1534 168 168-168 0/2
0.88 9:40 41 +4 11:01 160 158-163 1763 168 166-170 0/1
0.94 10:22 42 +10 11:08 165 163-168 1837 139 118-168 0/1
1.00 10:55 33 8:53 174 171-176 1547 133 118-154 0/0
1.06 11:43 47 12:39 167 161-175 2113 155 154-160 0/1
1.13 12:32 49 13:06 154 151-158 2017 155 150-164 0/1
1.19 12:59 28 7:23 169 159-177 1248 183 166-190 1/0
1.25 13:49 50 13:17 171 164-177 2272 158 120-168 1/0
1.31 14:38 49 13:02 159 156-161 2071 168 168-170 0/1
1.38 15:08 30 8:02 165 157-174 1325 181 168-188 1/0
1.44 15:55 47 12:24 177 172-181 2195 154 110-192 1/0
1.50 16:38 44 11:41 167 165-169 1952 169 168-170 0/1
1.56 17:17 39 10:18 165 162-172 1700 169 168-170 0/1
1.63 17:51 34 8:59 179 175-182 1607 177 108-194 0/0
1.69 18:42 51 13:35 172 166-180 2336 168 166-172 1/1
1.75 19:26 44 11:45 164 163-165 1926 168 168-168 0/1
1.81 19:52 26 6:55 170 165-175 1175 187 168-198 1/0
1.88 20:43 51 13:35 178 171-184 2417 149 106-200 1/0
1.94 21:25 42 11:15 169 167-170 1902 168 168-170 0/1
2.00 22:00 35 9:27 171 169-174 1616 173 166-190 1/0
2.06 22:38 38 10:10 181 177-185 1840 178 104-196 1/0
2.13 23:29 51 13:36 175 169-182 2379 149 104-168 0/1
2.19 24:11 42 11:10 170 169-172 1898 168 168-170 0/1
2.25 24:34 23 6:13 175 172-177 1089 186 168-200 1/0
2.31 25:31 57 15:05 180 174-184 2714 147 108-196 1/0
2.38 26:12 41 11:03 172 171-172 1900 168 168-168 0/1
2.44 26:45 33 8:40 175 171-177 1517 173 168-182 1/0
2.50 27:25 40 10:35 184 178-189 1948 152 102-206 1/0
2.56 28:35 1:11 18:50 170 160-180 3202 116 108-168 2/0
2.63 29:26 51 13:28 164 160-168 2209 169 168-170 3/0
2.69 30:11 45 12:03 169 168-172 2035 168 168-168 2/0
2.75 30:52 41 11:00 172 172-172 1891 168 168-168 1/1
2.81 31:36 44 11:38 170 167-173 1978 168 168-168 0/2
2.88 32:17 41 10:53 169 168-169 1840 168 168-170 0/2
2.94 32:57 40 10:45 168 168-169 1807 169 166-172 0/2
3.00 33:37 40 10:35 169 169-170 1787 168 168-170 1/0
3.06 34:19 43 11:20 171 169-172 1939 169 168-170 0/1
3.13 35:02 42 11:18 173 172-173 1954 168 166-170 1/0
3.19 35:41 39 10:31 174 173-175 1829 169 168-170 1/1
3.25 36:21 40 10:46 175 173-176 1884 169 168-170 1/0
3.31 37:03 42 11:12 176 175-177 1972 169 168-170 1/0
3.38 37:48 44 11:47 177 176-178 2084 169 168-170 2/0
3.44 38:28 40 10:43 178 178-178 1907 169 168-170 2/0
3.48 38:55 27 10:35 178 177-178 1884 169 168-170 0/0

Heart

164/189max
  • Show Beats/Mile

Elevation

Asc 139m, Range 10m, Flat prediction 38:40
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

164 (206 max) Stride Length: 88cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 88.8 170 3.2 34:33 10:44
Walk 11.2 111 0.3 4:22 16:49

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:26 9:46 40.66% More
800m 5:00 10:03 43.45% More
1km 6:23 10:17 44.30% More
Mile 10:34 10:34 45.66% More
5k 34:31 11:07 48.81% More

Predictions

Dist Time Per Mile WAVA
1M 10:02 10:02 48.07
5km 34:12 11:00 49.27
5M 57:14 11:27 48.08
10km 1:12:23 11:39 47.61
10M 2:01:07 12:07 46.91
Half 2:42:13 12:23 45.76
20M 4:16:22 12:49 45.59
Mara 5:43:20 13:06 45.10
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