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Sat 7th Jun 2025 at 10:50am by Kazzaf

Run > Intervals
  • Time
    50:02
  • Miles
    5.50
  • Min/mi
    9:06
  • Pacing
    87.3%
  • WAVA
    61.83
  • Stride(cm)
    99
  • Cals
    424
  • Cadence
    179
  • BPM
    160
  • %MHR
    80
  • B/mi
    1455
  • Surface
    Treadmill

Notes & Comments

1) 1mi - 10:12(10:12/mi) 138/148bpm [1408b/mi] 72cal
2) 1mi - 9:29(9:29/mi) 160/169bpm [1518b/mi] 82cal
3) 1mi - 9:39(9:39/mi) 164/173bpm [1583b/mi] 84cal
4) 1mi - 9:40(9:40/mi) 167/178bpm [1614b/mi] 84cal
5) 1mi - 9:16(9:16/mi) 173/180bpm [1604b/mi] 85cal
6) 0.2mi - 1:45(8:44/mi) 180/181bpm [1572b/mi] 17cal

Garmin pace is incorrect

Very happy with this run. Unsure whether to outside but knew if I wanted to do a faster session the treadmill would be better, although I didn’t know how legs would be after yesterday’s gym session.

Decided on 1.25m warm up at 5.8-6.2mph
Sped up to 7.2mph (8.20 pace) for 3 mins
1min recovery at 5.8mph
2mins at 7.3mph (8.13 pace)
1min recovery at 5.8mph
2mins at 7.5mph (8.0 pace)
2mins recovery

Did this 3 times
Then after last 2min recovery sped up to 7.5mph (8.0 pace) and continued for 0.5m to reach total 5.5m

Very happy with this session and legs felt good. Could feel a tiny bit of tightness in left leg at the beginning but not for very long.
10:12 9:29 9:39 9:40 9:16 1:45

Multigraph

  • Pace
  • 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.
0.06 45 45 12:01 99 75-121 1190 173 150-178
0.13 1:24 39 10:24 132 124-137 1372 176 174-178
0.19 2:02 38 10:10 139 138-140 1413 176 174-176
0.25 2:40 38 10:05 138 137-139 1391 177 176-178
0.31 3:18 38 10:03 137 136-137 1377 176 174-178
0.38 3:55 38 10:04 138 137-138 1389 177 176-178
0.44 4:33 38 10:04 140 139-140 1410 176 176-178
0.50 5:11 38 10:04 141 139-142 1419 177 176-178
0.56 5:49 38 10:03 141 140-142 1417 177 176-178
0.63 6:26 38 10:01 143 142-143 1431 178 176-178
0.69 7:04 38 10:02 144 143-144 1446 177 176-178
0.75 7:42 38 10:05 144 143-145 1451 177 176-178
0.81 8:19 38 10:04 143 142-143 1440 177 176-178
0.88 8:57 38 10:10 145 144-145 1475 178 176-182
0.94 9:35 38 10:02 144 143-145 1444 177 176-178
1.00 10:13 38 10:03 147 146-148 1478 176 176-176
1.06 10:51 38 10:04 147 146-148 1479 176 176-176
1.13 11:29 38 10:13 148 148-149 1513 177 176-178
1.19 12:06 38 10:01 149 149-150 1492 178 178-178
1.25 12:47 41 10:54 152 151-153 1657 179 176-184
1.31 13:20 33 8:45 157 155-159 1374 185 184-186
1.38 13:53 33 8:42 163 161-164 1417 184 184-186
1.44 14:25 32 8:39 166 165-166 1436 185 184-186
1.50 14:57 32 8:36 166 166-167 1428 185 184-186
1.56 15:30 32 8:39 167 167-167 1444 184 182-186
1.63 16:09 39 10:32 165 163-167 1738 178 172-184
1.69 16:49 40 10:32 159 158-161 1676 178 174-186
1.75 17:22 33 8:46 161 159-163 1411 185 184-186
1.81 17:54 32 8:36 167 165-168 1435 185 184-186
1.88 18:26 32 8:35 169 169-169 1452 184 184-184
1.94 19:03 37 9:48 169 168-169 1655 179 172-186
2.00 19:42 39 10:30 162 161-165 1701 174 172-176
2.06 20:16 34 8:58 161 159-164 1443 184 184-186
2.13 20:48 32 8:38 169 166-170 1459 186 184-188
2.19 21:20 32 8:35 173 172-173 1485 185 184-188
2.25 22:02 41 10:58 171 166-173 1876 173 142-186
2.31 22:59 58 15:27 154 146-164 2379 153 124-178
2.38 23:42 42 11:13 148 146-151 1660 178 174-186
2.44 24:16 34 9:11 158 154-162 1452 185 184-186
2.50 24:49 33 8:43 165 163-167 1439 185 184-186
2.56 25:21 32 8:39 168 167-169 1452 184 184-184
2.63 25:53 32 8:36 169 169-169 1453 184 184-184
2.69 26:26 32 8:37 170 169-170 1464 184 182-184
2.75 27:04 38 10:06 169 166-171 1706 178 170-184
2.81 27:43 40 10:39 163 161-165 1736 175 174-178
2.88 28:17 33 8:52 164 162-166 1453 184 184-186
2.94 28:49 32 8:37 168 167-170 1449 184 184-184
3.00 29:21 32 8:35 172 171-172 1477 184 184-184
3.06 29:57 36 9:31 172 171-172 1637 179 170-184
3.13 30:37 40 10:38 166 164-169 1765 174 172-178
3.19 31:12 35 9:20 167 166-168 1558 186 184-186
3.25 31:44 32 8:35 170 169-172 1458 185 184-186
3.31 32:16 32 8:36 174 173-175 1496 185 184-186
3.38 32:50 34 9:06 175 173-176 1594 182 172-186
3.44 33:42 52 13:47 161 151-170 2218 144 138-170
3.50 34:22 40 10:42 149 148-151 1595 174 174-176
3.56 35:00 38 10:02 155 151-160 1554 180 174-184
3.63 35:33 33 8:54 165 161-168 1470 184 184-184
3.69 36:06 32 8:39 170 169-171 1471 183 182-184
3.75 36:38 32 8:38 172 172-173 1484 184 184-186
3.81 37:10 32 8:37 173 173-173 1489 184 184-184
3.88 37:43 33 8:44 173 173-174 1510 183 180-184
3.94 38:24 41 10:57 172 168-178 1884 173 170-176
4.00 39:01 37 9:54 166 166-167 1642 181 174-186
4.06 39:33 32 8:38 169 167-170 1459 184 184-184
4.13 40:06 32 8:39 172 170-174 1487 182 182-184
4.19 40:38 33 8:41 175 173-175 1520 182 182-182
4.25 41:18 39 10:32 173 170-176 1822 173 170-180
4.31 41:57 39 10:27 169 168-170 1766 182 176-186
4.38 42:30 33 8:52 172 170-174 1524 186 186-186
4.44 43:03 32 8:36 176 175-178 1513 184 184-184
4.50 43:35 32 8:36 178 177-178 1532 184 184-184
4.56 44:14 39 10:27 177 175-178 1851 174 170-182
4.62 44:53 39 10:21 171 168-174 1768 172 170-172
4.69 45:31 38 10:14 165 164-166 1689 174 172-174
4.75 46:08 37 9:46 166 164-169 1621 182 174-186
4.81 46:40 33 8:40 173 170-176 1500 185 184-186
4.87 47:13 32 8:36 177 176-178 1523 185 184-186
4.94 47:45 32 8:36 179 179-179 1539 184 184-186
5.00 48:18 33 8:44 179 179-180 1564 185 184-186
5.06 48:50 33 8:44 180 179-181 1573 185 184-186
5.12 49:23 33 8:48 180 179-181 1583 184 182-186
5.19 49:57 33 8:52 181 180-181 1603 184 182-186

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    160 avge / 181 max Delete HR Trace

  • Cadence Distribution

    179 avge / 188 max Stride Length: 99cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 97.1 180 5.1 48:35 9:31
    Walk 2.9 139 0.1 1:28 15:41

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:08 8:35 48.02% More
    800m 4:24 8:50 52.16% More
    1km 5:35 9:00 53.23% More
    Mile 9:09 9:09 54.86% More
    5k 29:30 9:30 58.84% More
    5 miles 47:54 9:35 58.65% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:40 7:40 65.45
    5km 26:42 8:36 65.00
    5M 45:03 9:01 62.36
    10km 57:13 9:12 61.12
    10M 1:36:34 9:39 59.86
    Half 2:09:58 9:55 58.93
    20M 3:27:01 10:21 56.97
    Mara 4:38:36 10:38 55.44
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