Thu 11th May 2023 at 5:55am by Ness

Run > Intervals
  • Amazing
  • Time
    40:13
  • Miles
    4.13
  • Min/mi
    9:44
  • Pacing
    89%
  • WAVA
    58.82
  • Stride(cm)
    95
  • Cals
    396
  • Cadence
    175
  • BPM
    139
  • %MHR
    75.2
  • B/mi
    1355
  • Asc(m)
    25
  • Surface
    Road

Notes & Comments

9 comments
Intervals. 10x400m with 2 minutes recovery in between. Felt tough. Target time for interval was 2:11. Didn't get it on all of them but fairly close. Hopefully better next time.....
1) 0.25mi - 2:07(8:29/mi) 126/137bpm [1068b/mi] 20cal
2) 0.18mi - 2:00(11:06/mi) 134/136bpm [1488b/mi] 18cal
3) 0.25mi - 2:08(8:30/mi) 129/139bpm [1097b/mi] 24cal
4) 0.19mi - 2:00(10:24/mi) 138/142bpm [1436b/mi] 17cal
5) 0.25mi - 2:10(8:40/mi) 140/145bpm [1214b/mi] 24cal
6) 0.18mi - 2:00(10:55/mi) 141/144bpm [1540b/mi] 19cal
7) 0.25mi - 2:07(8:28/mi) 140/143bpm [1185b/mi] 19cal
8) 0.19mi - 2:00(10:26/mi) 137/143bpm [1429b/mi] 19cal
9) 0.25mi - 2:15(9:02/mi) 138/146bpm [1246b/mi] 25cal
10) 0.18mi - 2:00(10:58/mi) 139/145bpm [1524b/mi] 16cal
11) 0.25mi - 2:15(8:59/mi) 143/153bpm [1284b/mi] 25cal
12) 0.17mi - 2:00(11:26/mi) 139/149bpm [1590b/mi] 17cal
13) 0.25mi - 2:23(9:30/mi) 141/145bpm [1340b/mi] 26cal
14) 0.18mi - 2:00(11:19/mi) 144/156bpm [1630b/mi] 19cal
15) 0.25mi - 2:11(8:46/mi) 142/148bpm [1245b/mi] 23cal
16) 0.17mi - 2:00(11:38/mi) 143/147bpm [1663b/mi] 18cal
17) 0.25mi - 2:16(9:05/mi) 148/153bpm [1343b/mi] 24cal
18) 0.18mi - 2:00(11:23/mi) 143/152bpm [1627b/mi] 18cal
19) 0.25mi - 2:19(9:14/mi) 145/153bpm [1339b/mi] 24cal
20) 0.01mi - 3(7:31/mi) 152/153bpm [1142b/mi] 1cal
2:07 2:00 2:08 2:00 2:10 2:00 2:07 2:00 2:15 2:00 2:15 2:00 2:23 2:00 2:11 2:00 2:16 2:00 2:19 3
Sigh
Excellent, well done!
Autumnleaves
It is a tough session. I always have a bit of an issue with the project joker intervals though. 10 is a lot, and your recoveries are short. So well done!
Ness
Thanks, both. I did find that one particularly tough today, AL. I was thinking it was down to yesterday's run too.
Velociraptor
Well done 😀 Especially after a long run and weight training yesterday.
Ness
Thanks, Vrap. 😊
Rosehip
It’s supposed to feel tough ;)
Well done 👍
Ness
True, and thanks x
Fenland Flier
Were the 'slower' reps uphill? Looks like they may have been to me. I'd be happy with all those reps myself.
Ness
They probably were. I didn't think about that. Thanks x
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0mi in 0

Pace

6% 15% 11% 9% 11% 48%

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 8:16 112 100-122 925 180 160-190 1/0
0.13 1:04 33 8:53 127 125-128 1127 182 176-184 0/1
0.19 1:36 32 8:25 133 130-136 1120 179 176-184 0/2
0.25 2:08 32 8:33 134 132-137 1146 178 176-180 0/3
0.31 2:49 41 11:00 134 133-136 1475 168 166-170 1/2
0.38 3:32 43 11:22 135 133-136 1535 167 166-170 2/21
0.44 4:09 37 9:59 131 126-135 1308 172 164-192 0/0
0.50 4:41 32 8:30 121 118-123 1029 184 178-192 0/0
0.56 5:14 33 8:43 124 118-128 1080 178 178-180 0/0
0.63 5:46 32 8:34 135 129-138 1157 181 180-182 0/1
0.69 6:24 38 10:01 138 135-141 1382 176 166-180 0/1
0.75 7:04 40 10:47 139 136-142 1498 168 166-170 0/1
0.81 7:42 38 10:02 137 135-138 1376 169 168-172 1/0
0.88 8:15 34 8:58 135 134-135 1210 171 168-180 1/1
0.94 8:46 31 8:18 136 132-139 1130 181 178-184 1/0
1.00 9:20 34 9:00 139 136-141 1252 178 176-182 2/1
1.06 9:54 34 9:00 141 139-143 1269 181 178-188 1/0
1.13 10:27 33 8:44 141 137-144 1231 178 176-180 1/1
1.19 11:07 40 10:47 141 137-144 1519 171 168-176 1/0
1.25 11:48 41 11:03 142 140-144 1568 171 170-172 0/1
1.31 12:28 40 10:34 138 137-141 1458 169 162-182 1/0
1.38 13:00 32 8:33 139 135-143 1188 176 174-184 0/3
1.44 13:32 32 8:27 141 138-143 1192 177 174-180 0/6
1.50 14:05 33 8:50 141 138-143 1245 177 176-178 0/7
1.56 14:35 30 8:08 140 139-143 1138 176 174-178 0/4
1.63 15:16 41 10:49 138 135-142 1493 170 162-178 0/5
1.69 15:54 38 10:02 137 135-139 1375 170 166-172 0/3
1.75 16:33 40 10:37 137 135-139 1454 167 164-172 1/0
1.81 17:07 33 8:53 135 133-137 1198 177 172-180 1/0
1.88 17:41 34 9:06 137 135-138 1248 180 178-182 2/0
1.94 18:14 33 8:53 140 137-142 1244 179 178-180 2/0
2.00 18:50 36 9:31 144 142-145 1370 176 172-178 0/2
2.06 19:35 45 11:59 141 138-144 1689 167 162-172 0/2
2.13 20:14 39 10:21 138 137-138 1428 169 166-170 0/0
2.19 20:51 38 10:04 134 132-137 1349 171 168-180 0/0
2.25 21:24 33 8:49 137 134-140 1208 187 184-192 0/2
2.31 21:59 34 9:08 142 138-148 1296 181 180-184 1/1
2.38 22:33 34 9:08 149 146-153 1361 178 174-182 1/0
2.44 23:08 35 9:21 149 147-152 1393 178 176-182 1/0
2.50 23:47 39 10:31 145 141-148 1525 172 170-172 0/2
2.56 24:35 47 12:38 135 131-139 1705 167 162-170 0/1
2.63 25:12 37 9:49 135 132-137 1326 173 168-178 0/0
2.69 25:46 34 9:07 139 136-142 1268 178 176-178 0/2
2.75 26:24 38 10:09 143 141-145 1452 178 174-180 0/1
2.81 27:00 36 9:34 141 139-144 1348 177 176-178 2/0
2.88 27:38 38 10:11 145 142-150 1476 175 168-178 3/0
2.94 28:20 43 11:20 151 143-156 1712 168 168-170 2/0
3.00 29:04 43 11:31 138 137-140 1590 168 164-170 0/0
3.06 29:40 36 9:36 138 137-139 1326 176 168-188 0/1
3.13 30:12 33 8:41 142 138-146 1234 177 176-178 2/1
3.19 30:45 33 8:50 145 142-148 1280 177 176-182 0/4
3.25 31:19 33 8:55 143 141-145 1274 179 178-180 0/2
3.31 31:58 40 10:32 144 142-146 1517 173 166-176 0/2
3.38 32:40 41 11:04 146 143-147 1615 167 166-170 4/0
3.44 33:25 45 12:08 141 139-142 1710 168 162-172 0/0
3.50 34:01 36 9:29 140 139-144 1327 175 172-178 0/1
3.56 34:35 34 9:11 147 144-151 1351 177 174-180 2/0
3.63 35:10 35 9:17 150 149-153 1394 178 176-180 1/0
3.69 35:44 34 9:01 152 151-152 1371 177 174-180 0/1
3.75 36:24 40 10:42 149 145-152 1595 171 168-178 1/0
3.81 37:07 43 11:24 143 138-149 1629 169 166-172 0/0
3.88 37:49 43 11:25 137 135-138 1563 168 166-170 0/1
3.94 38:22 33 8:44 136 133-140 1188 181 168-186 0/1
4.00 38:57 35 9:22 145 140-148 1358 179 176-180 0/0
4.06 39:32 35 9:21 148 147-149 1385 176 174-178 0/1
4.13 40:09 36 9:40 150 148-151 1450 175 174-178 2/0
4.13 40:13 4 8:59 152 151-153 1364 176 176-176 0/0

Heart

139/156max
  • Show Beats/Mile

Elevation

Asc 25m, Range 61m, Flat prediction 40:13
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

175 (192 max) Stride Length: 95cm
Cadence Chart
Cadence Bands
% Cad Mi Time Min/mi
Run 100.0 174 4.1 40:13 9:44
Walk 0.0 0 0 0 NAN:00:00

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 2:06 8:27 48.78% More
800m 4:33 9:09 50.35% More
1km 5:40 9:07 52.58% More
Mile 9:20 9:20 54.07% More
5k 30:02 9:40 58.72% More

Predictions

Dist Time Per Mile WAVA
1M 8:42 8:42 58.02
5km 29:34 9:31 59.65
5M 49:26 9:53 58.33
10km 1:02:31 10:04 57.79
10M 1:44:31 10:27 57.06
Half 2:19:54 10:41 55.74
20M 3:40:57 11:03 55.68
Mara 4:55:46 11:17 55.18

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