Wed 10th May 2023 at 9:16am by Fenland Flier

Run > Intervals
  • Time
    1:09:24
  • Miles
    7.79
  • Min/mi
    8:55
  • Pacing
    82%
  • WAVA
    57.85
  • Stride(cm)
    104
  • Cals
    638
  • Watts
    199
  • Cadence
    173
  • BPM
    146
  • %MHR
    74.6
  • B/mi
    1303
  • Asc(m)
    39
  • Surface
    Road

Notes & Comments

17 comments
321 interval session.

Legs felt heavy and unwilling but I persevered. I wanted to aim for 6.30 pace. I missed half of the first rest and walked several except between the 1 minute reps. Pleased overall because of how my legs were.

1) 2mi - 19:02(9:31/mi) 125/134bpm [1190b/mi] 154cal 184/W 6.3/7.08mph
2) 0.44mi - 3:00(6:45/mi) 154/164bpm [1040b/mi] 37cal 255/W 8.88/9.52mph
3) 0.15mi - 1:30(9:48/mi) 161/167bpm [1578b/mi] 13cal 202/W 6.13/8.57mph
4) 0.43mi - 3:00(6:55/mi) 158/168bpm [1093b/mi] 38cal 256/W 8.67/9.68mph
5) 0.15mi - 1:30(10:08/mi) 167/170bpm [1692b/mi] 13cal 194/W 5.92/8.7mph
6) 0.3mi - 2:00(6:42/mi) 170/178bpm [1139b/mi] 24cal 244/W 8.95/9.24mph
7) 0.08mi - 1:00(12:12/mi) 169/181bpm [2063b/mi] 7cal 167/W 4.92/8.91mph
8) 0.3mi - 2:00(6:44/mi) 163/170bpm [1097b/mi] 25cal 252/W 8.91/9.2mph
9) 0.08mi - 1:00(12:24/mi) 159/169bpm [1973b/mi] 6cal 150/W 4.83/8.67mph
10) 0.29mi - 2:00(6:48/mi) 158/168bpm [1075b/mi] 25cal 256/W 8.81/9.2mph
11) 0.08mi - 1:00(12:59/mi) 158/169bpm [2050b/mi] 7cal 168/W 4.62/8.88mph
12) 0.15mi - 1:00(6:46/mi) 153/159bpm [1036b/mi] 12cal 243/W 8.84/9.02mph
13) 0.05mi - 30(9:12/mi) 160/164bpm [1471b/mi] 5cal 242/W 6.52/8.81mph
14) 0.15mi - 1:00(6:36/mi) 163/166bpm [1075b/mi] 12cal 251/W 9.09/9.77mph
15) 0.05mi - 30(10:13/mi) 163/167bpm [1665b/mi] 5cal 223/W 5.87/9.24mph
16) 0.15mi - 1:00(6:43/mi) 165/173bpm [1107b/mi] 11cal 226/W 8.95/9.06mph
17) 0.05mi - 30(10:00/mi) 171/173bpm [1710b/mi] 5cal 220/W 6/9.09mph
18) 0.15mi - 1:00(6:47/mi) 166/170bpm [1127b/mi] 11cal 231/W 8.84/8.67mph
19) 0.05mi - 30(10:09/mi) 167/172bpm [1696b/mi] 5cal 226/W 5.9/8.64mph
20) 2.68mi - 26:22(9:49/mi) 148/172bpm [1454b/mi] 223cal 180/W 6.11/6.68mph
19:02 3:00 1:30 3:00 1:30 2:00 1:00 2:00 1:00 2:00 1:00 1:00 30 1:00 30 1:00 30 1:00 30 26:22
fetcheveryone
Trying to work it out... some sort of speedy pyramid-type-thing? Looks nippy!
Fenland Flier
Yes one I pinched off Autumnleaves, 2x 3 minutes with 1.30 rest between, 3 x2 minutes with 1.00 rest between and 4 x 1 minute with just 30 seconds rest. Hard work but very enjoyable when you finish.
fetcheveryone
Isn't it always? :-)
Fenland Flier
Yup.
Alice the Camel
Even your slow bits look speedy to me!
GimmeMedals
It’s hard when your legs are tired. Well done
Fenland Flier
Must have long legs Alice 🤷‍♂️
Thanks GM, I felt good it was just my legs, wierd, I only noticed when I started running the reps though.
Ness
Well done 👏
Fenland Flier
Thanks Ness.
Flatlander
That is a good session.
Fenland Flier
Thank you.
3M
The graphs look very good!
Well done, on reluctant legs.
Fenland Flier
Thanks 3M.
Mrs Jigs (Luverlylegs)
Nice work 👏🏻
Fenland Flier
Thanks Mrs Jigs.
tipsku
Great speed work session, well done!
Fenland Flier
Thanks tipsku.

Pace

3% 39% 26% 8% 20% 4%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
0.13 1:09 1:09 9:15 110 89-122 1017 172 168-174 187 180-190 7/0
0.25 2:19 1:10 9:17 122 119-124 1132 171 170-174 191 188-195 1/2
0.38 3:30 1:11 9:29 123 121-125 1167 169 86-172 191 185-208 0/0
0.50 4:41 1:11 9:25 124 120-127 1167 171 170-172 182 177-186 0/0
0.63 5:51 1:10 9:19 124 120-126 1155 171 170-174 186 181-190 1/1
0.75 7:03 1:13 9:41 124 121-128 1202 171 170-172 186 180-190 1/0
0.88 8:17 1:13 9:46 124 121-126 1211 170 168-172 181 171-186 0/1
1.00 9:28 1:11 9:30 124 117-127 1178 171 170-172 183 181-185 1/2
1.13 10:39 1:11 9:28 126 124-129 1194 170 168-174 182 180-185 1/1
1.25 11:55 1:16 10:05 128 124-131 1292 171 170-172 183 175-187 1/1
1.38 13:05 1:10 9:22 129 124-134 1209 172 170-174 180 173-184 0/0
1.50 14:16 1:11 9:29 130 129-132 1234 172 170-174 185 183-187 0/0
1.63 15:25 1:09 9:15 129 128-131 1194 173 170-174 188 185-190 0/0
1.75 16:36 1:11 9:28 130 127-133 1231 173 172-174 185 183-188 0/0
1.88 17:49 1:13 9:44 129 127-131 1256 172 172-174 183 181-185 1/1
2.00 19:01 1:12 9:34 129 122-133 1233 171 164-174 183 175-185 0/0
2.13 19:51 50 6:36 143 128-150 945 189 174-192 240 183-280 1/1
2.25 20:41 50 6:40 153 149-160 1021 192 190-192 269 268-271 0/0
2.38 21:33 52 6:58 160 159-162 1115 190 188-192 258 253-268 1/1
2.50 22:26 53 7:05 163 160-164 1155 190 188-192 249 238-253 0/2
2.63 23:43 1:17 10:18 158 145-167 1628 154 120-188 178 99-251 1/1
2.75 24:34 51 6:47 153 145-156 1037 186 182-188 275 259-285 0/0
2.88 25:27 52 6:58 156 153-160 1088 187 186-188 259 255-270 0/0
3.00 26:19 52 6:59 164 160-168 1146 189 186-192 259 257-261 0/0
3.13 27:30 1:11 9:30 166 162-169 1576 174 164-190 212 177-257 1/0
3.25 28:31 1:01 8:08 167 165-170 1359 176 168-188 184 176-221 0/1
3.38 29:20 49 6:31 168 165-174 1094 189 186-190 257 233-272 0/1
3.50 30:21 1:01 8:06 176 173-181 1425 181 126-190 260 139-272 1/0
3.63 31:28 1:07 8:56 161 153-175 1439 160 122-190 163 101-232 0/0
3.75 32:17 49 6:36 162 156-167 1069 189 188-190 263 236-270 0/1
3.88 33:13 56 7:25 167 165-170 1239 188 180-192 261 235-270 1/0
4.00 34:28 1:15 10:04 153 143-169 1540 155 118-192 166 80-252 1/1
4.13 35:19 50 6:42 159 152-164 1065 192 186-196 257 244-270 0/1
4.25 36:16 57 7:36 167 161-169 1269 188 126-194 265 254-271 1/1
4.38 37:29 1:14 9:49 154 145-165 1511 155 120-192 172 113-254 1/1
4.50 38:26 57 7:37 157 152-164 1195 188 174-198 255 227-265 1/1
4.63 39:18 51 6:50 162 160-165 1107 189 174-196 241 202-287 0/0
4.75 40:19 1:02 8:13 163 159-167 1340 181 170-194 223 162-277 2/0
4.88 41:11 52 6:53 168 164-173 1158 193 174-196 247 214-267 2/3
5.00 42:09 58 7:43 169 163-171 1304 183 172-194 211 168-254 0/1
5.13 43:15 1:06 8:48 166 161-172 1461 179 166-194 230 194-255 1/0
5.25 44:29 1:14 9:56 170 167-172 1688 170 168-172 177 173-193 0/0
5.38 45:42 1:13 9:40 168 166-170 1625 168 168-170 178 176-181 0/1
5.50 46:55 1:13 9:45 169 167-171 1648 169 168-172 180 176-183 0/0
5.63 48:06 1:12 9:32 170 168-172 1621 169 164-172 180 173-185 1/0
5.75 49:22 1:15 10:00 168 166-171 1681 169 168-170 180 176-183 0/0
5.88 50:39 1:17 10:18 166 148-170 1710 168 168-170 174 172-178 0/1
6.00 51:56 1:17 10:15 139 130-144 1425 168 166-170 171 170-172 0/0
6.13 53:11 1:15 10:02 141 139-142 1415 169 166-172 176 171-179 2/1
6.25 54:24 1:13 9:43 141 137-144 1370 170 168-172 178 174-184 0/0
6.38 55:37 1:13 9:43 142 139-144 1380 169 168-170 181 180-183 0/0
6.50 56:52 1:15 10:02 141 139-145 1414 168 168-170 179 177-183 0/1
6.63 58:03 1:11 9:31 139 136-141 1322 169 168-170 181 177-187 0/0
6.75 59:15 1:11 9:31 140 138-142 1333 170 170-172 186 185-187 1/1
6.87 1:00:27 1:13 9:42 140 138-142 1357 169 168-170 182 180-185 1/0
7.00 1:01:42 1:15 9:57 140 135-141 1394 170 168-172 182 175-186 0/0
7.12 1:02:53 1:11 9:32 139 137-141 1324 171 168-172 180 174-190 1/0
7.25 1:04:09 1:16 10:05 138 137-141 1392 168 166-170 181 176-187 0/1
7.37 1:05:24 1:15 9:59 137 134-139 1367 169 168-172 179 176-181 0/1
7.50 1:06:35 1:11 9:27 135 133-138 1276 170 168-172 181 178-189 0/0
7.62 1:07:47 1:12 9:36 138 136-139 1326 169 168-170 187 184-189 1/0
7.75 1:09:00 1:13 9:43 137 130-140 1331 170 168-172 185 183-188 0/1
7.79 1:09:24 24 10:15 138 134-139 1415 168 168-168 181 180-183 1/0

Heart

146/181max
  • Show Beats/Mile

Elevation

Asc 39m, Range 7m, Flat prediction 1:09:24
Elevation Graph
No climbs of at least 10 metres detected.

Power

199W (287 max)
Power Graph
Power Bands

Cadence

173 (198 max) Stride Length: 104cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 96.7 175 7.6 1:07:06 8:47
Walk 3.3 122 0.2 2:17 15:03
Still 0.0 - - 1 -

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:38 6:35 52.78% More
800m 3:23 6:49 60.56% More
1km 4:29 7:12 59.77% More
Mile 7:17 7:17 62.36% More
5k 23:59 7:43 64.51% More
5 miles 42:00 8:24 60.14% More
10k 54:01 8:42 58.45% More

Predictions

Dist Time Per Mile WAVA
1M 7:40 7:40 59.24
5km 25:53 8:20 59.77
5M 43:08 8:38 58.56
10km 54:27 8:46 57.99
10M 1:30:43 9:04 57.61
Half 2:01:12 9:15 56.66
20M 3:10:50 9:33 57.02
Mara 4:14:58 9:44 56.91
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