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Thu 21st Sep 2023 at 6:19am by Ness

Run > Intervals
  • Amazing
  • Time
    30:16
  • Miles
    2.82
  • Min/mi
    10:44
  • Pacing
    79.5%
  • WAVA
    51.45
  • Stride(cm)
    90
  • Cals
    269
  • Cadence
    166
  • BPM
    131
  • %MHR
    71.1
  • B/mi
    1411
  • Asc(m)
    22
  • Surface
    Road

Notes & Comments

7x400 metres with 2 minutes recovery. Felt good. Would like to try to improve the pace a bit next time......
1) 0.25mi - 2:11(8:45/mi) 124/135bpm [1086b/mi] 20cal
2) 0.14mi - 2:00(13:54/mi) 121/136bpm [1681b/mi] 14cal
3) 0.25mi - 2:17(9:09/mi) 136/144bpm [1245b/mi] 25cal
4) 0.15mi - 2:00(13:47/mi) 130/142bpm [1791b/mi] 15cal
5) 0.25mi - 2:15(9:02/mi) 136/140bpm [1227b/mi] 20cal
6) 0.16mi - 2:00(12:34/mi) 123/139bpm [1546b/mi] 14cal
7) 0.25mi - 2:24(9:35/mi) 137/144bpm [1312b/mi] 26cal
8) 0.14mi - 2:00(13:52/mi) 127/143bpm [1761b/mi] 14cal
9) 0.25mi - 2:20(9:20/mi) 137/145bpm [1278b/mi] 24cal
10) 0.15mi - 2:00(13:32/mi) 130/144bpm [1758b/mi] 15cal
11) 0.25mi - 2:26(9:43/mi) 135/147bpm [1312b/mi] 25cal
12) 0.14mi - 2:00(14:03/mi) 126/146bpm [1770b/mi] 14cal
13) 0.25mi - 2:23(9:32/mi) 137/144bpm [1307b/mi] 25cal
14) 0.18mi - 2:00(10:51/mi) 140/144bpm [1518b/mi] 18cal
2:11 2:00 2:17 2:00 2:15 2:00 2:24 2:00 2:20 2:00 2:26 2:00 2:23 2:00
Sigh
Excellent, well done! Would like to.... ?
Sigh
Ahh, the rest has now appeared. muppet
Autumnleaves
I think you could!
Ness
Sorry, Sigh. I'm still getting used to the slightly different way of editing training! 😜😂
Fenland Flier
I believe you can too.
Ness
Thanks, AL.
Ness
And, FF. Yes. I am going to try and be more focused. After all I'll be targeting a PB at a certain race next spring! 😉
Rosehip
Well done :)
EvilPixie
brilliant
Ness
Thanks, both. 😊
Velociraptor
These efforts are good. I think you could go faster for them too, but am always wary of suggesting pushing harder because you're good at staying uninjured despite your hip replacement so your subconscious pace judgement may actually be optimal.
Ness
Thanks, Vrap. Hadn't thought of that. Perhaps there is an element of subconscious assessment there.
EvilPixie
makes sense

Map
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0mi in 0

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.
0.25 2:12 2:12 8:46 124 100-135 1088 174 114-180 2/10
0.39 4:11 2:00 13:51 120 109-136 1663 154 118-246 4/1
0.64 6:29 2:18 9:12 136 123-143 1251 161 0-178 4/3
0.79 8:28 1:59 13:38 129 123-141 1759 137 0-170 2/1
1.04 10:44 2:16 9:05 136 131-139 1235 174 170-180 0/24
1.20 12:44 2:00 12:33 123 107-139 1544 145 0-174 1/7
1.45 15:08 2:24 9:35 138 126-144 1323 175 172-176 6/3
1.59 17:09 2:01 13:59 126 114-144 1763 139 0-174 2/3
1.84 19:28 2:19 9:17 138 125-145 1282 170 0-180 2/6
1.99 21:27 1:59 13:24 130 118-144 1743 126 0-170 5/2
2.24 23:54 2:27 9:47 136 127-147 1332 175 168-180 4/5
2.38 25:53 1:59 13:56 125 113-145 1742 143 0-174 3/1
2.63 28:17 2:24 9:36 136 126-144 1305 176 174-182 4/3
2.81 30:16 1:59 +1 10:53 140 136-144 1524 172 168-176 1/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    131 avge / 147 max Delete HR Trace

  • Cadence Distribution

    166 avge / 246 max Stride Length: 90cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 83.6 173 2.6 25:18 9:54
    Walk 16.4 122 0.3 4:58 19:11

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:11 8:46 47.05% More
    800m 5:05 10:14 45.08% More
    1km 6:16 10:05 47.50% More
    Mile 10:22 10:22 48.42% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:53 9:53 50.77
    5km 33:36 10:49 51.65
    5M 56:11 11:14 50.00
    10km 1:11:03 11:26 49.22
    10M 1:58:46 11:53 48.67
    Half 2:38:59 12:08 48.18
    20M 4:11:05 12:33 46.97
    Mara 5:36:06 12:50 45.95

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