Tue 3rd May 2022 at 8:09am by Fenland Flier
Run > Intervals
- breezy
- Follow User
- 0 👍
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Time
1:12:43
-
Miles 8.07
-
Min/mi 9:01
-
Pacing
89%
-
WAVA
56.81
-
Stride(cm)
103
-
Cals
534
-
Cadence
174
-
BPM
140
-
%MHR
71.4
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B/mi 1260
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Asc(m)
40
-
Hillscore
1
-
Surface
Road
Notes & Comments
5 comments
5 x 600m intervals with 70% of time taken as rest.
Aim for 7.18 pace and 1.55 rest.
Apprehensive of doing speed work but enjoyed doing the reps, pf ok currently.
Pacing worked well so upped the pace for the last rep consequently a slower last recovery rep.
Very pleased overall.
1) 2m - 18:52(9:26/m) 127/135bpm [1198b/mi] 135cal 6.36/7.05mph
2) 0.38m - 2:45(7:15/m) 150/156bpm [1088b/mi] 27cal 8.27/9.28mph
3) 0.2m - 1:55(9:26/m) 145/156bpm [1368b/mi] 17cal 6.36/8.34mph
4) 0.38m - 2:45(7:14/m) 154/159bpm [1115b/mi] 28cal 8.29/8.92mph
5) 0.2m - 1:55(9:29/m) 148/159bpm [1403b/mi] 17cal 6.33/8.55mph
6) 0.38m - 2:45(7:14/m) 155/162bpm [1121b/mi] 27cal 8.3/8.89mph
7) 0.2m - 1:55(9:42/m) 149/163bpm [1446b/mi] 17cal 6.18/8.54mph
8) 0.38m - 2:44(7:11/m) 156/162bpm [1122b/mi] 27cal 8.34/9.16mph
9) 0.2m - 1:55(9:37/m) 150/162bpm [1442b/mi] 18cal 6.24/8.12mph
10) 0.38m - 2:39(6:59/m) 160/166bpm [1117b/mi] 27cal 8.6/9.25mph
11) 0.2m - 1:55(9:45/m) 153/166bpm [1493b/mi] 18cal 6.15/9.14mph
12) 3.17m - 30:38(9:39/m) 138/143bpm [1332b/mi] 176cal 6.22/6.95mph
Aim for 7.18 pace and 1.55 rest.
Apprehensive of doing speed work but enjoyed doing the reps, pf ok currently.
Pacing worked well so upped the pace for the last rep consequently a slower last recovery rep.
Very pleased overall.
1) 2m - 18:52(9:26/m) 127/135bpm [1198b/mi] 135cal 6.36/7.05mph
2) 0.38m - 2:45(7:15/m) 150/156bpm [1088b/mi] 27cal 8.27/9.28mph
3) 0.2m - 1:55(9:26/m) 145/156bpm [1368b/mi] 17cal 6.36/8.34mph
4) 0.38m - 2:45(7:14/m) 154/159bpm [1115b/mi] 28cal 8.29/8.92mph
5) 0.2m - 1:55(9:29/m) 148/159bpm [1403b/mi] 17cal 6.33/8.55mph
6) 0.38m - 2:45(7:14/m) 155/162bpm [1121b/mi] 27cal 8.3/8.89mph
7) 0.2m - 1:55(9:42/m) 149/163bpm [1446b/mi] 17cal 6.18/8.54mph
8) 0.38m - 2:44(7:11/m) 156/162bpm [1122b/mi] 27cal 8.34/9.16mph
9) 0.2m - 1:55(9:37/m) 150/162bpm [1442b/mi] 18cal 6.24/8.12mph
10) 0.38m - 2:39(6:59/m) 160/166bpm [1117b/mi] 27cal 8.6/9.25mph
11) 0.2m - 1:55(9:45/m) 153/166bpm [1493b/mi] 18cal 6.15/9.14mph
12) 3.17m - 30:38(9:39/m) 138/143bpm [1332b/mi] 176cal 6.22/6.95mph
18:52 2:45 1:55 2:45 1:55 2:45 1:55 2:44 1:55 2:39 1:55 30:38
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|
0.13 | 1:09 | 1:09 | 9:12 | 110 93-135 | 1012 | 167 128-172 | 1/0 |
0.25 | 2:21 | 1:12 | 9:36 | 126 123-132 | 1210 | 171 170-172 | 0/0 |
0.38 | 3:32 | 1:11 | 9:24 | 126 124-127 | 1185 | 170 170-172 | 0/1 |
0.50 | 4:44 | 1:12 | 9:38 | 123 123-125 | 1184 | 172 172-172 | 3/0 |
0.63 | 5:54 | 1:10 | 9:24 | 124 122-126 | 1165 | 172 172-172 | 3/0 |
0.75 | 7:04 | 1:10 | 9:22 | 127 125-129 | 1189 | 172 170-174 | 0/0 |
0.88 | 8:14 | 1:10 | 9:19 | 130 125-134 | 1211 | 173 172-174 | 1/0 |
1.00 | 9:24 | 1:10 | 9:20 | 129 124-133 | 1203 | 171 170-172 | 0/0 |
1.13 | 10:38 | 1:14 | 9:51 | 129 126-133 | 1270 | 170 170-170 | 1/0 |
1.25 | 11:51 | 1:13 | 9:45 | 128 126-129 | 1248 | 170 170-170 | 0/1 |
1.38 | 13:01 | 1:09 | 9:15 | 131 129-132 | 1213 | 172 170-174 | 0/1 |
1.50 | 14:11 | 1:11 | 9:27 | 131 130-132 | 1238 | 173 172-174 | 0/1 |
1.63 | 15:23 | 1:11 | 9:29 | 131 129-133 | 1243 | 171 170-172 | 0/1 |
1.75 | 16:32 | 1:10 | 9:16 | 131 130-133 | 1214 | 171 170-172 | 0/2 |
1.88 | 17:44 | 1:11 | 9:31 | 132 131-133 | 1257 | 173 172-174 | 6/0 |
2.00 | 18:53 | 1:10 | 9:16 | 131 127-133 | 1215 | 174 172-174 | 1/0 |
2.13 | 19:46 | 53 | 7:04 | 144 135-150 | 1017 | 181 176-182 | 0/1 |
2.25 | 20:42 | 56 | 7:26 | 151 150-153 | 1122 | 182 182-182 | 0/0 |
2.38 | 21:36 | 55 | 7:17 | 155 154-156 | 1130 | 182 182-182 | 2/0 |
2.50 | 22:47 | 1:11 | 9:24 | 149 143-155 | 1401 | 173 172-182 | 1/1 |
2.63 | 23:52 | 1:05 | 8:42 | 141 139-146 | 1227 | 174 172-180 | 0/0 |
2.75 | 24:47 | 55 | 7:18 | 152 146-156 | 1111 | 182 180-184 | 1/0 |
2.88 | 25:41 | 54 | 7:08 | 158 156-159 | 1128 | 184 182-186 | 0/0 |
3.00 | 26:39 | 58 | 7:47 | 158 155-159 | 1229 | 180 174-184 | 0/3 |
3.13 | 27:49 | 1:10 | 9:20 | 147 143-153 | 1372 | 174 174-174 | 0/3 |
3.25 | 28:49 | 1:00 | 7:59 | 146 141-152 | 1166 | 177 172-184 | 0/2 |
3.38 | 29:44 | 55 | 7:24 | 156 153-158 | 1153 | 182 182-184 | 0/1 |
3.50 | 30:39 | 55 | 7:18 | 158 157-161 | 1152 | 182 182-184 | 1/0 |
3.63 | 31:45 | 1:06 | 8:48 | 158 150-162 | 1389 | 176 170-184 | 2/0 |
3.75 | 32:57 | 1:12 | 9:38 | 143 140-151 | 1377 | 172 170-172 | 0/1 |
3.88 | 33:50 | 53 | 7:01 | 152 142-158 | 1067 | 182 176-186 | 0/1 |
4.00 | 34:44 | 54 | 7:13 | 160 158-161 | 1155 | 183 182-184 | 0/0 |
4.13 | 35:39 | 55 | 7:19 | 161 161-162 | 1179 | 184 182-184 | 3/0 |
4.25 | 36:51 | 1:12 | 9:39 | 151 146-160 | 1457 | 171 170-172 | 1/0 |
4.38 | 37:54 | 1:03 | 8:21 | 147 144-154 | 1227 | 175 170-184 | 0/2 |
4.50 | 38:47 | 54 | 7:09 | 159 155-162 | 1137 | 186 184-186 | 1/1 |
4.63 | 39:40 | 53 | 7:00 | 164 162-165 | 1149 | 187 186-188 | 1/0 |
4.75 | 40:39 | 59 | 7:52 | 164 159-166 | 1290 | 182 172-188 | 0/0 |
4.88 | 41:53 | 1:14 | 9:56 | 150 143-158 | 1490 | 172 172-172 | 0/1 |
5.00 | 43:06 | 1:12 | 9:39 | 141 139-142 | 1360 | 171 170-172 | 0/1 |
5.13 | 44:19 | 1:13 | 9:45 | 139 138-141 | 1355 | 170 170-170 | 0/0 |
5.25 | 45:32 | 1:13 | 9:45 | 136 131-139 | 1326 | 171 170-172 | 0/1 |
5.38 | 46:45 | 1:13 | 9:45 | 138 136-140 | 1346 | 170 170-170 | 0/2 |
5.50 | 47:56 | 1:11 | 9:30 | 137 135-139 | 1302 | 169 138-174 | 0/1 |
5.63 | 49:09 | 1:13 | 9:42 | 138 137-139 | 1340 | 172 172-172 | 0/1 |
5.75 | 50:22 | 1:13 | 9:42 | 137 136-139 | 1330 | 172 172-172 | 1/0 |
5.88 | 51:36 | 1:14 | 9:54 | 138 137-139 | 1365 | 170 170-172 | 0/1 |
6.00 | 52:50 | 1:14 | 9:51 | 136 131-138 | 1341 | 171 170-172 | 0/1 |
6.13 | 54:04 | 1:13 | 9:48 | 138 137-139 | 1351 | 171 170-172 | 0/0 |
6.25 | 55:17 | 1:13 | 9:47 | 137 137-138 | 1340 | 170 170-172 | 0/0 |
6.38 | 56:28 | 1:11 | 9:29 | 136 134-136 | 1289 | 172 172-172 | 1/1 |
6.50 | 57:40 | 1:12 | 9:33 | 137 136-138 | 1308 | 171 170-172 | 0/1 |
6.63 | 58:54 | 1:14 | 9:54 | 138 137-139 | 1367 | 170 170-172 | 0/1 |
6.75 | 1:00:06 | 1:12 | 9:39 | 137 135-138 | 1321 | 172 170-172 | 2/0 |
6.87 | 1:01:22 | 1:16 | 10:04 | 136 134-137 | 1369 | 170 170-172 | 6/0 |
7.00 | 1:02:33 | 1:11 | 9:27 | 135 134-137 | 1276 | 171 170-172 | 1/0 |
7.12 | 1:03:44 | 1:12 | 9:33 | 136 133-138 | 1299 | 171 170-172 | 2/0 |
7.25 | 1:04:57 | 1:13 | 9:41 | 138 136-139 | 1337 | 170 170-172 | 0/1 |
7.37 | 1:06:09 | 1:12 | 9:33 | 138 137-139 | 1318 | 170 170-172 | 0/2 |
7.50 | 1:07:19 | 1:10 | 9:23 | 139 137-140 | 1304 | 171 170-172 | 0/3 |
7.62 | 1:08:32 | 1:13 | 9:44 | 141 138-143 | 1371 | 172 170-178 | 0/1 |
7.75 | 1:09:42 | 1:10 | 9:21 | 136 135-138 | 1271 | 171 168-172 | 1/0 |
7.87 | 1:10:53 | 1:11 | 9:31 | 137 136-138 | 1305 | 171 170-172 | 2/0 |
8.00 | 1:12:04 | 1:10 | 9:23 | 138 138-139 | 1295 | 170 170-170 | 0/0 |
8.07 | 1:12:44 | 40 | 9:36 | 139 138-140 | 1334 | 170 170-170 | 0/1 |
Elevation
Asc 40m,
Range 16m, Flat prediction 1:12:22
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
11 1.3% | 9:42 |
See your biggest climbs |
Cadence
174 (188 max)
Stride Length: 103cm
Run: 99.7%
Walk: 0.3%
Cadence Chart
Cadence Bands
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 7:44 | 7:44 | 58.25 |
5km | 26:07 | 8:24 | 58.74 |
5M | 43:31 | 8:42 | 57.53 |
10km | 54:56 | 8:50 | 56.97 |
10M | 1:31:32 | 9:09 | 56.58 |
Half | 2:02:17 | 9:20 | 55.64 |
20M | 3:12:32 | 9:38 | 55.99 |
Mara | 4:17:13 | 9:49 | 55.89 |
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Looks like a good session with a strong finish.
I think I paced them well so gave the last rep a bit more effort.
You are quite right to be justified with that run.
Looks very well thought out, nice segments of training.
Thank you both.