Tue 3rd May 2022 at 8:09am by Fenland Flier

Run > Intervals

  • breezy
  • 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
  • B/mi
    1260
  • 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
18:52 2:45 1:55 2:45 1:55 2:45 1:55 2:44 1:55 2:39 1:55 30:38
fetcheveryone
Looks like a good session with a strong finish.
Fenland Flier
I think I paced them well so gave the last rep a bit more effort.
Flatlander
You are quite right to be justified with that run.
3M
Looks very well thought out, nice segments of training.
Fenland Flier
Thank you both.

Pace

35% 42% 18% 5%

Splits

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

Heart

140/166max
  • Show Beats/Mile

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

Distance Time Mins/mi WAVA Fastest
400m 1:43 6:56 49.83% More
800m 3:45 7:32 54.40% More
1km 4:53 7:51 54.38% More
Mile 7:41 7:41 58.61% More
5k 25:06 8:05 61.13% More
5 miles 43:06 8:37 58.09% More
10k 54:56 8:50 56.98% More

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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