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Thu 21st Sep 2023 at 7:41am by geordiegirl

Run > Intervals
  • Time
    44:56
  • Miles
    4.20
  • Min/mi
    10:42
  • Pacing
    28.4%
  • WAVA
    50.48
  • Stride(cm)
    89
  • Cals
    484
  • Watts
    279
  • Cadence
    169
  • BPM
    151
  • %MHR
    88.1
  • B/mi
    1611
  • Asc(m)
    83
  • Hillscore
    7
  • Surface
    Road

Notes & Comments

1m downhill warmup
1m doing intervals

Split Summary
===
1) 1mi - 9:46(9:46/mi) 133/147bpm [1298b/mi] 101cal 269/409W
2) 1mi - 9:07(9:07/mi) 158/180bpm [1441b/mi] 107cal 276/434W
3) 1mi - 11:42(11:42/mi) 153/176bpm [1789b/mi] 124cal 244/432W
4) 1mi - 12:21(12:21/mi) 155/171bpm [1915b/mi] 129cal 248/412W
5) 0.2mi - 2:00(10:10/mi) 160/164bpm [1628b/mi] 23cal 256/330W
9:46 9:07 11:42 12:21 2:00
EvilPixie
very nice
geordiegirl
Thanks Pix 😀 mile 2 was intervals - I forgot to set a workout before I left.
Ness
Well done 👍
EvilPixie
very good I am impressed the training for that mad weekend is really showing now
geordiegirl
ramping for the next one now! I have just signed up with a new coach that I am stupidly excited about... I will be blogging
geordiegirl
just wish I could shift this weight :(
EvilPixie
ohhh look forward to the blog
steve45
I like the downhill warm up!
hillstrider
A good session
geordiegirl
Thanks guys. (& I would agree but would love a downhill finish even more 🤣)
Evangel
Some useful mile reps, GG; well done.

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Multigraph

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  • 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.
0.06 53 53 +9 14:01 95 75-119 1332 166 110-176 299 90-383 1/1
0.13 1:30 37 9:52 130 120-136 1283 174 172-178 352 308-409 1/0
0.19 2:07 37 9:54 140 136-143 1385 174 170-176 295 278-315 0/1
0.25 2:44 38 10:02 141 140-142 1416 172 170-174 266 258-280 0/2
0.31 3:23 39 10:19 137 135-140 1414 169 162-172 252 247-262 0/2
0.38 4:00 36 9:43 131 129-134 1272 173 170-174 246 240-254 0/3
0.44 4:35 35 9:25 128 126-129 1205 175 172-178 244 239-248 0/4
0.50 5:08 33 8:54 128 127-128 1140 177 176-178 258 245-274 0/5
0.56 5:42 34 9:05 134 127-136 1217 177 174-178 274 264-283 0/3
0.63 6:19 36 9:43 133 132-136 1292 175 172-176 280 269-289 0/2
0.69 6:55 37 9:44 138 136-140 1344 172 168-176 279 274-286 0/1
0.75 7:32 37 9:56 141 140-145 1401 173 170-174 281 276-287 1/3
0.81 8:07 34 9:09 145 143-146 1326 175 172-180 269 260-277 0/6
0.88 8:42 35 9:27 146 142-147 1380 175 172-178 254 238-270 1/2
0.94 9:20 38 10:01 136 132-141 1362 174 160-178 263 238-325 0/7
1.00 9:54 34 9:08 138 132-143 1261 178 174-182 298 257-327 0/9
1.06 10:41 47 +6 12:32 140 127-144 1756 173 158-178 220 208-250 0/2
1.13 11:23 42 +4 11:04 124 119-129 1373 180 174-184 240 204-272 0/3
1.19 11:51 28 7:31 139 130-147 1045 193 178-196 308 272-329 0/1
1.25 12:26 35 9:22 148 146-149 1385 174 172-178 282 272-293 0/2
1.31 12:55 29 7:42 151 147-158 1163 194 178-204 321 285-350 1/0
1.38 13:29 34 9:11 162 159-163 1487 182 172-196 306 270-338 0/2
1.44 14:00 31 8:09 161 160-163 1313 189 174-202 295 260-334 1/1
1.50 14:31 31 8:18 166 163-167 1377 188 166-200 339 295-356 0/1
1.56 15:02 31 8:16 163 162-166 1346 184 172-202 290 266-324 1/1
1.63 15:42 40 10:38 174 168-180 1850 176 136-204 273 153-340 1/3
1.69 16:21 40 10:33 171 159-180 1803 170 162-196 248 87-268 2/0
1.75 16:50 29 7:39 163 162-166 1247 199 170-202 339 260-372 1/3
1.81 17:37 47 +10 12:29 165 158-172 2059 171 166-174 300 278-355 1/0
1.88 18:05 29 7:40 161 157-167 1234 203 174-210 357 348-370 1/1
1.94 18:47 42 11:08 171 166-175 1904 165 118-198 227 43-374 1/1
2.00 19:20 33 8:52 165 163-166 1464 176 158-206 290 224-434 0/1
2.06 19:49 28 7:35 168 164-172 1275 201 198-206 393 375-432 0/1
2.13 20:34 45 11:54 174 170-176 2069 163 114-198 248 78-375 2/2
2.19 21:24 50 13:24 157 145-170 2104 145 118-170 195 127-273 3/1
2.25 22:02 38 10:06 146 144-149 1473 169 166-174 261 239-271 2/1
2.31 22:40 38 10:08 151 149-152 1530 169 166-172 270 264-275 4/0
2.38 23:43 1:04 +24 16:59 140 130-152 2377 171 166-172 280 268-304 1/3
2.44 24:26 42 11:19 144 136-150 1630 170 158-172 300 255-324 3/0
2.50 25:15 49 13:07 152 149-158 1993 147 80-170 248 73-328 0/1
2.56 26:09 54 14:25 155 152-158 2236 136 104-172 224 143-375 2/0
2.63 26:47 38 10:06 150 148-153 1514 172 170-178 281 242-334 2/0
2.69 27:35 48 12:49 153 148-157 1962 171 120-244 263 125-368 3/0
2.75 28:25 50 13:20 151 147-155 2013 149 112-172 229 78-294 1/0
2.81 29:13 48 12:55 150 146-154 1937 155 112-172 260 126-311 0/2
2.88 29:53 39 10:29 155 152-158 1626 169 166-172 312 263-342 1/1
2.94 30:39 46 12:20 160 158-162 1974 154 124-174 260 142-307 2/1
3.00 31:26 47 12:30 149 144-158 1863 156 114-176 206 55-277 4/2
3.06 32:41 1:15 +27 20:02 147 144-152 2945 158 120-178 228 115-342 4/0
3.13 36:21 3:40 +2:54 58:37 134 114-152 7854 174 158-182 307 231-342 4/0
3.19 37:00 40 10:32 144 133-150 1518 175 172-178 311 271-401 6/0
3.25 37:48 48 12:43 154 149-158 1959 150 82-170 325 175-412 7/0
3.31 38:43 55 14:34 162 157-166 2360 153 120-166 319 78-389 6/0
3.38 39:40 57 15:11 168 164-171 2551 145 114-164 300 181-349 4/0
3.44 40:23 44 11:42 165 163-166 1930 168 162-172 349 247-398 3/0
3.50 41:12 48 12:51 167 166-168 2146 160 124-170 296 226-363 2/0
3.56 42:05 53 14:16 155 142-165 2211 140 114-172 231 85-382 3/0
3.63 42:48 43 11:26 157 149-161 1794 173 126-240 295 207-347 2/1
3.69 43:38 50 13:19 161 159-163 2144 145 120-168 231 71-289 2/0
3.75 44:20 42 11:08 157 153-163 1748 168 158-172 314 274-363 3/0
3.81 45:13 53 14:16 163 156-166 2325 163 128-168 270 180-313 2/0
3.88 49:14 4:01 +3:24 1:04:19 148 108-164 9520 168 132-182 326 133-366 4/0
3.94 49:54 39 10:29 129 112-149 1352 183 178-186 340 288-388 3/3
4.00 50:33 39 10:26 154 150-158 1607 173 166-180 362 320-390 4/0
4.06 51:08 35 9:27 162 158-164 1530 173 164-176 294 270-330 1/2
4.13 51:48 40 10:42 163 163-164 1745 167 86-174 276 149-291 0/1
4.19 52:30 41 +4 11:01 157 155-163 1731 173 166-182 261 235-281 0/2
4.20 52:37 7 13:43 156 156-156 2139 143 122-172 158 138-194 0/0

Further Analysis

  • Pace Distribution

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  • Heart Rate Distribution

    151 avge / 180 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    56 3.8% 15:56
    11 2.0% 11:53

  • Cadence Distribution

    169 avge / 244 max Stride Length: 89cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 76.9 174 3.9 38:41 11:54
    Walk 10.0 119 0.3 6:00 19:53
    Still 0.5 - - 18 -
    Pause 12.7 - - 7:38 -

  • Power Distribution

    279W (434 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:03 8:16 48.53% More
    800m 4:10 8:22 52.87% More
    1km 5:24 8:42 52.91% More
    Mile 9:07 9:07 53.24% More
    5k 35:52 11:33 46.68% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 9:11 9:11 52.81
    5km 32:11 10:22 52.03
    5M 54:30 10:54 49.74
    10km 1:09:19 11:09 48.69
    10M 1:57:22 11:44 47.47
    Half 2:38:15 12:05 46.62
    20M 4:12:47 12:38 44.97
    Mara 5:40:50 13:01 43.69

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