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Fri 8th Sep 2023 at 5:56am by EvilPixie

Run > Intervals
  • Time
    50:01
  • Miles
    3.42
  • Min/mi
    14:37
  • Pacing
    85.9%
  • WAVA
    35.63
  • Stride(cm)
    70
  • Cals
    371
  • Cadence
    158
  • BPM
    151
  • %MHR
    75.3
  • B/mi
    2201
  • Asc(m)
    17
  • Surface
    Road

Notes & Comments

Garmin suggestion

15 mins wu
7 sets of 1min @9:55 pace (not hit) 3 mins recover
10 mins cd

Legs felt tired and heavy despite yesterday's rest day from the off but I figured that some speed was better than no speed so did the session.

Weather was ideal so didn't want to waste it
will do more in taper and into the winter

Split Summary
===
1) 1mi - 15:00(15:02/mi) 138/148bpm [2074b/mi] 104cal

2) 0.09mi - 1:00(10:34/mi) 155/168bpm [1638b/mi] 10cal
3) 0.18mi - 3:00(16:18/mi) 151/169bpm [2461b/mi] 20cal

4) 0.09mi - 1:00(11:07/mi) 155/168bpm [1723b/mi] 10cal
5) 0.19mi - 3:00(15:44/mi) 155/170bpm [2439b/mi] 23cal

6) 0.09mi - 1:00(10:46/mi) 157/171bpm [1689b/mi] 10cal
7) 0.19mi - 3:00(15:33/mi) 157/172bpm [2440b/mi] 21cal

8) 0.09mi - 1:00(10:37/mi) 158/170bpm [1679b/mi] 10cal
9) 0.2mi - 3:00(15:15/mi) 158/174bpm [2408b/mi] 23cal

10) 0.1mi - 1:00(10:06/mi) 158/172bpm [1595b/mi] 10cal
11) 0.18mi - 3:00(17:06/mi) 157/174bpm [2685b/mi] 21cal

12) 0.1mi - 1:00(10:18/mi) 159/171bpm [1637b/mi] 10cal
13) 0.18mi - 3:00(17:05/mi) 157/172bpm [2682b/mi] 20cal

14) 0.1mi - 1:00(10:23/mi) 160/172bpm [1661b/mi] 10cal

15) 0.64mi - 10:00(15:36/mi) 155/176bpm [2419b/mi] 69cal
16) 0mi - 1(7:19/mi) 153/153bpm [1121b/mi]
15:00 1:00 3:00 1:00 3:00 1:00 3:00 1:00 3:00 1:00 3:00 1:00 3:00 1:00 10:00 1
Jaks
Nice interval session, well done 👏
EvilPixie
Thanks
Legs didn't want to play but I made them 😂
Ness
Well done. Good pace on those intervals 👍
Corrah
Good stuff xx
Sigh
Well done!
EvilPixie
thank you all
Velociraptor
Nice trace! Well done :)
EvilPixie
thank you :-)
Rosehip
Well done :)

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
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. Ascent mtrs Asc.
1.00 14:59 14:59 15:01 138 109-148 2072 154 0-162 10/31
1.09 15:58 59 10:32 155 143-168 1633 180 158-184 2/1
1.27 18:57 2:59 16:18 151 142-169 2462 153 150-176 1/3
1.36 19:57 1:00 11:07 155 142-168 1723 180 154-186 2/0
1.55 22:56 2:59 15:47 155 145-170 2445 153 118-182 2/3
1.65 23:55 59 10:44 157 145-171 1684 180 154-184 2/0
1.84 26:54 2:59 15:33 157 147-172 2441 155 148-180 2/4
1.93 27:53 59 10:37 158 150-170 1677 181 156-188 2/0
2.13 30:52 2:59 15:16 158 147-174 2411 153 116-186 2/2
2.22 31:51 59 10:03 158 147-172 1589 181 156-188 1/1
2.40 34:50 2:59 17:12 157 147-174 2700 147 0-184 1/2
2.49 35:49 59 10:15 159 149-171 1631 178 158-186 2/0
2.67 38:48 2:59 17:09 157 148-172 2692 147 0-184 1/3
2.76 39:47 59 10:22 160 150-172 1658 181 156-186 2/1
3.40 49:46 9:59 15:37 155 149-176 2422 153 0-184 10/7
3.40 49:47 1 +1 18:38 153 153-153 2850 154 154-154 0/0

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    151 avge / 176 max Delete HR Trace

  • Cadence Distribution

    158 avge / 188 max Stride Length: 70cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.4 159 3.4 48:44 14:29
    Walk 2.3 113 0.1 1:08 19:42
    Still 0.3 - - 9 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 3:13 12:56 30.17% More
    800m 6:38 13:21 31.89% More
    1km 8:24 13:32 32.80% More
    Mile 13:39 13:39 34.39% More
    5k 45:03 14:30 35.92% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 12:22 12:22 37.95
    5km 44:51 14:26 36.07
    5M 1:17:00 15:24 34.01
    10km 1:38:34 15:52 33.08
    10M 2:49:13 16:55 31.78
    Half 3:49:58 17:33 30.94
    20M 6:11:52 18:36 29.57
    Mara 8:25:22 19:17 28.55
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