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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

13 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
Pin Map
  • ▲ Map Layers
0mi in 0

Pace

20% 9% 11% 7% 26% 26%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.06 31 31 8:22 110 100-121 920 169 114-180 2/1
0.13 1:06 35 9:15 124 122-129 1147 175 174-176 0/2
0.19 1:39 33 8:49 130 127-132 1147 176 174-178 0/2
0.25 2:12 33 8:47 133 132-135 1168 176 176-178 0/5
0.31 3:15 1:03 16:52 122 109-136 2057 144 118-246 1/0
0.38 3:59 44 11:40 115 110-120 1341 166 160-168 2/0
0.44 4:33 34 9:10 125 121-129 1146 173 168-178 1/1
0.50 5:08 34 9:09 133 128-138 1216 177 176-178 1/2
0.56 5:42 35 9:15 140 138-143 1294 176 174-178 1/1
0.63 6:18 36 9:33 140 138-143 1337 177 176-178 1/1
0.69 7:19 1:01 16:17 137 128-141 2231 132 112-176 0/1
0.75 8:03 44 11:42 124 123-127 1451 161 120-170 1/0
0.81 8:40 37 9:51 129 123-132 1270 171 166-180 0/2
0.88 9:14 34 9:09 135 134-137 1235 174 172-176 0/7
0.94 9:48 34 9:03 137 136-138 1239 173 172-174 0/8
1.00 10:22 34 8:57 138 136-139 1235 175 174-176 0/5
1.06 11:07 45 11:56 137 131-139 1636 154 92-174 0/6
1.13 11:59 52 13:52 118 107-130 1636 139 126-166 0/2
1.19 12:37 39 10:21 120 112-126 1243 169 164-174 1/0
1.25 13:13 36 9:29 130 125-136 1234 173 170-176 1/1
1.31 13:50 37 9:44 139 137-141 1354 174 172-176 3/0
1.38 14:26 37 9:50 139 138-141 1368 176 174-176 2/0
1.44 15:02 36 9:29 140 137-143 1328 176 174-176 0/2
1.50 16:05 1:03 16:50 134 124-144 2256 138 118-176 0/2
1.56 16:48 43 11:34 119 114-123 1376 166 158-172 1/0
1.63 17:27 38 10:08 126 123-129 1277 172 164-178 1/1
1.69 18:04 37 9:55 135 130-140 1339 176 174-180 1/1
1.75 18:38 35 9:12 139 139-140 1279 175 174-176 0/2
1.81 19:12 33 8:56 142 139-144 1268 176 174-180 0/3
1.88 20:03 51 13:41 139 128-145 1901 146 124-178 0/1
1.94 20:50 47 12:38 123 118-130 1555 152 122-170 2/0
2.00 21:34 44 11:45 134 132-136 1575 170 168-180 3/0
2.06 22:09 34 9:08 132 127-134 1206 177 176-180 0/3
2.13 22:45 36 9:42 132 131-135 1281 175 174-176 1/1
2.19 23:21 36 9:33 137 135-139 1308 175 174-178 2/0
2.25 24:05 44 11:39 142 136-147 1653 168 120-174 0/1
2.31 25:06 1:01 16:22 126 113-142 2061 128 114-166 1/0
2.38 25:48 42 11:13 120 113-125 1345 170 166-174 1/0
2.44 26:24 36 9:42 129 126-131 1251 176 174-182 1/1
2.50 27:00 36 9:39 138 131-144 1332 178 176-180 0/1
2.56 27:36 36 9:31 141 138-143 1341 176 174-178 2/1
2.63 28:12 36 9:39 139 134-141 1340 175 174-176 1/0
2.69 28:53 41 10:51 140 137-141 1519 174 170-176 0/1
2.75 29:34 40 10:48 141 137-144 1522 172 170-174 0/2
2.81 30:14 41 10:55 139 136-143 1518 170 168-172 1/0

Heart

131/147max
  • Show Beats/Mile

Elevation

Asc 22m, Range 39m, Flat prediction 30:16
Elevation Graph
No climbs of at least 10 metres detected.

Cadence

166 (246 max) Stride Length: 90cm
Cadence Chart
Cadence Bands
% 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

Bespoke Fields

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