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Wed 30th Aug 2023 at 9:56am by GlennR

Run > Intervals
  • Amazing
  • breezy
  • warm
  • Time
    48:08
  • Miles
    3.55
  • Min/mi
    13:34
  • Pacing
    79%
  • WAVA
    39.56
  • Stride(cm)
    84
  • Cals
    487
  • Watts
    229
  • Cadence
    142
  • BPM
    125
  • %MHR
    72
  • B/mi
    1689
  • Asc(m)
    8
  • Surface
    Road

Notes & Comments

What it was supposed to be was fifteen minutes walk-jog warmup, 5 x 1 minute at a bit slower than 10 min/mile with 1 minute walk-jog recoveries, 4 x 1 minute at a bit faster than 10 min/mile with the same recoveries, followed by fifteen minutes walk-jog warm down.

Ticked off by the Garmin in *every* interval for doing them too fast, but the truth is I found the session easy.

Performance condition plus two, recovery time 26 hours.

Split Summary
===
1) 0.98mi - 15:00(15:17/mi) 107/123bpm [1636b/mi] 128cal 203/296W
2) 0.12mi - 1:00(8:42/mi) 132/144bpm [1148b/mi] 13cal 364/590W
3) 0.07mi - 1:00(15:05/mi) 136/143bpm [2052b/mi] 11cal 257/365W
4) 0.11mi - 1:00(9:27/mi) 139/144bpm [1313b/mi] 14cal 357/496W
5) 0.06mi - 1:00(16:27/mi) 136/144bpm [2236b/mi] 10cal 210/314W
6) 0.11mi - 1:00(9:03/mi) 138/145bpm [1250b/mi] 13cal 299/326W
7) 0.06mi - 1:00(15:29/mi) 139/145bpm [2153b/mi] 12cal 236/400W
8) 0.1mi - 1:00(9:34/mi) 140/145bpm [1338b/mi] 14cal 308/325W
9) 0.06mi - 1:00(17:19/mi) 138/146bpm [2390b/mi] 11cal 190/310W
10) 0.1mi - 1:00(9:44/mi) 136/141bpm [1323b/mi] 13cal 313/338W
11) 0.07mi - 1:00(15:11/mi) 137/142bpm [2080b/mi] 11cal 207/296W
12) 0.11mi - 1:00(8:45/mi) 143/149bpm [1250b/mi] 14cal 301/349W
13) 0.07mi - 1:00(14:46/mi) 141/150bpm [2082b/mi] 11cal 210/312W
14) 0.11mi - 1:00(8:52/mi) 143/151bpm [1269b/mi] 14cal 302/334W
15) 0.06mi - 1:00(15:41/mi) 144/151bpm [2258b/mi] 12cal 207/312W
16) 0.11mi - 1:00(8:58/mi) 144/149bpm [1291b/mi] 14cal 307/328W
17) 0.06mi - 1:00(17:32/mi) 140/149bpm [2455b/mi] 11cal 184/315W
18) 0.11mi - 1:00(9:06/mi) 138/147bpm [1257b/mi] 13cal 280/323W
19) 0.05mi - 1:00(19:06/mi) 141/148bpm [2694b/mi] 11cal 178/299W
20) 1mi - 14:48(14:48/mi) 125/131bpm [1850b/mi] 134cal 211/288W
21) 0.02mi - 12(12:21/mi) 123/123bpm [1518b/mi] 2cal 280/291W
22) 0.01mi - 8(24:47/mi) 123/123bpm [3049b/mi] 1cal 232/250W
15:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 14:48 12 8
Velociraptor
Well done :) Very satisfying graphs.
richmac
Good work that man

Map
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0mi in 0

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

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.
0.98 14:59 14:59 15:16 107 73-123 1634 132 0-168 203 0-296 14/16
1.10 15:59 1:00 8:43 132 114-144 1150 178 112-192 360 137-590 2/1
1.16 16:59 1:00 15:04 136 129-143 2048 136 114-174 259 206-366 1/1
1.27 17:59 1:00 9:28 139 132-144 1316 174 166-178 355 258-496 1/1
1.33 18:59 1:00 16:24 136 127-144 2231 124 114-170 212 139-314 1/1
1.44 19:59 1:00 9:04 138 128-145 1252 177 164-182 298 228-326 1/0
1.50 20:59 1:00 15:29 139 132-145 2153 132 106-174 237 157-400 0/0
1.61 21:59 1:00 9:34 140 132-145 1338 175 166-180 307 282-325 1/1
1.67 22:58 1:00 17:17 138 129-146 2386 120 98-172 192 119-310 1/1
1.77 23:58 1:00 9:44 136 130-141 1323 172 162-180 313 273-338 0/0
1.83 24:58 1:00 15:12 137 131-142 2082 132 116-168 208 165-296 1/1
1.95 25:58 1:00 8:45 143 132-149 1252 181 168-186 300 239-349 0/1
2.02 26:58 1:00 14:44 142 134-150 2093 132 112-172 211 167-312 1/1
2.13 27:58 1:00 8:53 143 134-151 1270 180 168-182 301 243-334 0/1
2.19 28:58 1:00 15:42 144 136-151 2261 126 104-176 208 168-312 1/1
2.30 29:58 1:00 8:56 144 137-149 1287 179 168-182 306 262-328 1/1
2.36 30:58 1:00 17:38 140 128-149 2468 119 106-172 186 156-315 1/1
2.47 31:58 1:00 9:06 138 126-147 1257 172 118-188 278 165-323 0/1
2.52 32:58 1:00 19:06 141 130-148 2694 118 96-174 180 92-299 1/1
3.52 47:46 14:49 14:49 125 119-131 1851 139 0-176 211 0-288 20/14
3.54 47:58 11 12:12 123 122-123 1501 162 160-164 280 267-291 0/0
3.54 48:04 7 +1 25:52 123 123-123 3181 158 146-162 236 205-267 1/0
3.54 48:04 0 +1 0 123 123-123 NAN 146 146-146 205 205-205 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    125 avge / 151 max Delete HR Trace

  • Cadence Distribution

    142 avge / 192 max Stride Length: 84cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 48.7 168 2.2 23:26 10:42
    Walk 51.0 116 1.4 24:32 18:06
    Still 0.3 - - 9 -

  • Power Distribution

    229W (590 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:34 10:19 35.45% More
    800m 5:18 10:40 41.27% More
    1km 6:50 10:59 42.38% More
    Mile 11:18 11:18 44.90% More
    5k 40:31 13:03 40.94% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 11:48 11:48 42.98
    5km 41:31 13:22 39.96
    5M 1:10:23 14:05 38.62
    10km 1:29:34 14:25 37.98
    10M 2:31:50 15:11 36.91
    Half 3:24:51 15:38 36.17
    20M 5:27:32 16:23 35.51
    Mara 7:21:55 16:52 35.26
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