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

Run > Intervals

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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

9 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

Pace

42%

27%

15%

16%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	56	56	15:01	120 109-131	1802	155 152-158	2/0
0.13	1:58	1:02	16:24	136 131-142	2231	153 148-158	4/0
0.19	2:50	52	13:53	141 137-144	1958	154 152-158	0/3
0.25	3:42	53	14:00	137 136-138	1918	156 156-158	0/2
0.31	4:36	54	14:19	138 136-140	1976	157 154-160	0/2
0.38	5:30	54	14:18	141 139-144	2016	157 156-160	0/3
0.44	6:28	58	15:28	135 131-139	2087	157 150-158	0/7
0.50	7:27	59	15:49	129 126-131	2040	155 150-160	0/7
0.56	8:18	51	13:41	132 126-139	1807	156 152-158	0/1
0.63	9:14	56	14:57	141 139-143	2108	158 156-162	0/1
0.69	10:09	55	14:38	141 140-143	2064	158 156-160	0/2
0.75	11:05	56	14:53	142 141-145	2114	157 154-160	1/0
0.81	12:06	1:01	16:11	147 145-148	2378	156 122-160	1/0
0.88	13:07	1:01	16:13	142 140-144	2302	156 152-158	0/1
0.94	14:03	56	15:03	143 141-144	2151	156 154-158	1/0
1.00	15:00	57	15:17	144 143-146	2201	157 154-160	1/0
1.06	15:40	40	10:41	151 143-161	1613	181 158-184	2/1
1.13	16:34	54	14:18	164 161-169	2346	163 150-184	0/1
1.19	17:34	1:00	16:05	154 147-160	2477	153 150-156	0/1
1.25	18:34	59	15:51	144 143-148	2283	154 152-156	0/1
1.31	19:24	50	13:24	145 142-153	1943	165 152-184	1/1
1.38	20:04	40	10:40	162 154-169	1728	183 182-186	1/1
1.44	21:07	1:03	16:44	163 156-170	2727	150 118-180	1/1
1.50	22:04	57	15:16	152 149-156	2320	154 150-156	1/0
1.56	23:03	59	15:47	146 145-149	2304	155 150-168	0/1
1.63	23:43	40	10:44	155 145-165	1663	181 168-184	2/0
1.69	24:36	52	13:57	169 165-172	2356	164 150-184	0/1
1.75	25:32	56	15:02	160 152-167	2405	154 152-156	0/2
1.81	26:30	58	15:33	151 148-155	2348	156 152-158	1/1
1.88	27:20	50	13:18	149 147-153	1981	161 148-182	2/1
1.94	27:59	39	10:21	162 153-170	1677	186 182-188	1/1
2.00	28:59	1:00	15:57	169 161-174	2696	152 116-186	1/0
2.06	29:56	57	15:13	156 150-161	2373	153 152-156	1/1
2.13	30:52	56	14:59	150 148-152	2247	153 152-156	0/0
2.19	31:32	40	10:33	151 147-160	1592	175 154-188	1/1
2.25	32:19	47	12:38	169 160-174	2134	172 108-188	0/2
2.31	33:34	1:15	19:56	161 153-172	3208	145 112-154	0/0
2.38	34:29	55	14:47	150 147-158	2217	154 152-156	0/0
2.44	35:18	49	13:07	150 149-155	1967	161 154-178	2/0
2.50	35:55	37	9:44	162 155-171	1577	182 178-184	1/2
2.56	36:59	1:05	17:13	167 159-172	2874	156 104-186	0/1
2.63	38:08	1:09	18:22	154 150-159	2830	153 148-156	0/0
2.69	39:04	55	14:47	149 148-151	2202	155 154-158	1/1
2.75	39:40	36	9:43	157 150-165	1524	182 156-186	1/1
2.81	40:37	56	15:03	171 165-176	2575	155 106-186	0/1
2.88	41:34	57	15:12	159 154-167	2416	154 150-158	1/0
2.94	42:31	58	15:21	152 151-155	2333	156 154-158	1/0
3.00	43:28	57	15:07	152 150-154	2298	156 154-158	0/0
3.06	44:26	59	15:36	153 151-155	2387	155 150-158	0/3
3.13	45:27	1:00	16:07	151 149-153	2433	156 152-158	0/1
3.19	46:29	1:02	16:33	153 151-155	2532	152 102-158	3/0
3.25	47:29	1:00	16:01	154 151-156	2467	156 152-158	2/0
3.31	48:23	54	14:25	155 153-156	2235	157 154-158	1/0
3.38	49:20	57	15:07	154 153-155	2327	156 154-158	1/0
3.42	50:01	41	15:12	154 151-156	2341	155 154-158	1/1

Heart

151/176max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 17m, Range 29m, Flat prediction 50:01

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

158 (188 max) Stride Length: 70cm

Cadence Chart

Cadence Bands

	%	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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