Wed 14th May 2025 at 12:06pm by Mark J 🇳🇿
Run > Intervals
- Follow User
- 0 👍
-
Time
1:08:01
-
Miles 8.75
-
Min/mi 7:46
-
Pacing
82.7%
-
WAVA
67.11
-
Stride(cm)
122
-
Cals
868
-
Watts
255
-
Cadence
170
-
BPM
139
-
%MHR
80.4
-
B/mi 1081
-
Asc(m)
153
-
Hillscore
13
-
Surface
Road
Notes & Comments
14k VO2 Max Intervals
Harder session today and beginning to feel the impact of the extra HIIT effort this week. I may not have actually done that much in reality, but it feels like I have. Oh well, we have days/weeks like that.
I hit the pace levels but didn't get anywhere near the required HR. Not sure if that's a good thing or a bad thing but I know I'm knackered
Aches: Right piriformis 2-3. Lower bladder 2.
Shoes: Asics GlideRide Max
Activity temperature via POD 2: 17°C ~ 33°C
203 Training Load
-- from COROS
1) 1km - 5:41(5:41/km) 113/133bpm [642b/km] 55cal 223/W 10.57/11.84kmph
2) 1.4km - 7:34(5:24/km) 132/139bpm [714b/km] 89cal 234/W 11.1/12.46kmph
3) 0.8km - 3:01(3:46/km) 141/151bpm [531b/km] 39cal 287/W 15.93/18kmph
4) 0.4km - 2:02(5:05/km) 136/151bpm [691b/km] 25cal 220/W 11.8/16.14kmph
5) 0.8km - 3:03(3:49/km) 145/153bpm [553b/km] 42cal 309/W 15.72/17.65kmph
6) 0.4km - 2:17(5:41/km) 140/153bpm [796b/km] 29cal 229/W 10.55/15.79kmph
7) 0.8km - 3:10(3:58/km) 149/154bpm [590b/km] 45cal 310/W 15.15/16.14kmph
8) 0.4km - 2:10(5:25/km) 140/154bpm [758b/km] 28cal 225/W 11.08/15.06kmph
9) 0.8km - 3:07(3:54/km) 146/152bpm [569b/km] 42cal 307/W 15.4/16.14kmph
10) 0.4km - 2:12(5:31/km) 140/152bpm [773b/km] 29cal 221/W 10.87/15.32kmph
11) 0.8km - 3:18(4:07/km) 148/154bpm [610b/km] 46cal 296/W 14.55/14.94kmph
12) 0.4km - 2:16(5:41/km) 143/155bpm [812b/km] 30cal 222/W 10.56/14.7kmph
13) 0.8km - 3:12(4:00/km) 149/154bpm [596b/km] 45cal 304/W 15.01/15.72kmph
14) 0.4km - 2:17(5:43/km) 137/153bpm [784b/km] 29cal 203/W 10.48/15kmph
15) 0.8km - 3:20(4:10/km) 147/155bpm [612b/km] 46cal 311/W 14.42/16.22kmph
16) 0.4km - 2:23(5:58/km) 142/155bpm [846b/km] 31cal 216/W 10.07/13.04kmph
17) 0.8km - 3:31(4:23/km) 151/155bpm [663b/km] 50cal 300/W 13.66/14.06kmph
18) 0.4km - 2:32(6:20/km) 148/155bpm [936b/km] 35cal 249/W 9.49/13.59kmph
19) 1km - 5:18(5:18/km) 137/148bpm [726b/km] 66cal 217/W 11.33/12.16kmph
20) 1km - 5:06(5:06/km) 133/137bpm [679b/km] 61cal 225/W 11.75/12.81kmph
21) 0.09km - 31(6:05/km) 138/139bpm [840b/km] 6cal 232/W 9.86/11.61kmph
Harder session today and beginning to feel the impact of the extra HIIT effort this week. I may not have actually done that much in reality, but it feels like I have. Oh well, we have days/weeks like that.
I hit the pace levels but didn't get anywhere near the required HR. Not sure if that's a good thing or a bad thing but I know I'm knackered

Aches: Right piriformis 2-3. Lower bladder 2.
Shoes: Asics GlideRide Max
Activity temperature via POD 2: 17°C ~ 33°C
203 Training Load
-- from COROS
1) 1km - 5:41(5:41/km) 113/133bpm [642b/km] 55cal 223/W 10.57/11.84kmph
2) 1.4km - 7:34(5:24/km) 132/139bpm [714b/km] 89cal 234/W 11.1/12.46kmph
3) 0.8km - 3:01(3:46/km) 141/151bpm [531b/km] 39cal 287/W 15.93/18kmph
4) 0.4km - 2:02(5:05/km) 136/151bpm [691b/km] 25cal 220/W 11.8/16.14kmph
5) 0.8km - 3:03(3:49/km) 145/153bpm [553b/km] 42cal 309/W 15.72/17.65kmph
6) 0.4km - 2:17(5:41/km) 140/153bpm [796b/km] 29cal 229/W 10.55/15.79kmph
7) 0.8km - 3:10(3:58/km) 149/154bpm [590b/km] 45cal 310/W 15.15/16.14kmph
8) 0.4km - 2:10(5:25/km) 140/154bpm [758b/km] 28cal 225/W 11.08/15.06kmph
9) 0.8km - 3:07(3:54/km) 146/152bpm [569b/km] 42cal 307/W 15.4/16.14kmph
10) 0.4km - 2:12(5:31/km) 140/152bpm [773b/km] 29cal 221/W 10.87/15.32kmph
11) 0.8km - 3:18(4:07/km) 148/154bpm [610b/km] 46cal 296/W 14.55/14.94kmph
12) 0.4km - 2:16(5:41/km) 143/155bpm [812b/km] 30cal 222/W 10.56/14.7kmph
13) 0.8km - 3:12(4:00/km) 149/154bpm [596b/km] 45cal 304/W 15.01/15.72kmph
14) 0.4km - 2:17(5:43/km) 137/153bpm [784b/km] 29cal 203/W 10.48/15kmph
15) 0.8km - 3:20(4:10/km) 147/155bpm [612b/km] 46cal 311/W 14.42/16.22kmph
16) 0.4km - 2:23(5:58/km) 142/155bpm [846b/km] 31cal 216/W 10.07/13.04kmph
17) 0.8km - 3:31(4:23/km) 151/155bpm [663b/km] 50cal 300/W 13.66/14.06kmph
18) 0.4km - 2:32(6:20/km) 148/155bpm [936b/km] 35cal 249/W 9.49/13.59kmph
19) 1km - 5:18(5:18/km) 137/148bpm [726b/km] 66cal 217/W 11.33/12.16kmph
20) 1km - 5:06(5:06/km) 133/137bpm [679b/km] 61cal 225/W 11.75/12.81kmph
21) 0.09km - 31(6:05/km) 138/139bpm [840b/km] 6cal 232/W 9.86/11.61kmph
5:41 7:34 3:01 2:02 3:03 2:17 3:10 2:10 3:07 2:12 3:18 2:16 3:12 2:17 3:20 2:23 3:31 2:32 5:18 5:06 31
Miles Miles | Time Time | Split Split | Min/mi /mi | HR bpm HR | Beats/mi BMI | Cadence rpm Cad. | Power Watts Watts | Ascent mtrs Asc. |
---|---|---|---|---|---|---|---|---|
0.13 | 1:05 | 1:05 | 8:43 | 89 57-103 | 776 | 163 116-168 | 219 125-237 | 39/5 |
0.25 | 2:12 | 1:07 | 8:56 | 109 101-115 | 974 | 163 162-164 | 199 165-226 | 0/7 |
0.38 | 3:20 | 1:07 | 8:56 | 116 113-117 | 1037 | 163 160-166 | 219 213-223 | 0/1 |
0.50 | 4:27 | 1:07 | 8:56 | 119 116-124 | 1064 | 166 164-168 | 229 220-242 | 0/1 |
0.63 | 5:43 | 1:17 | 10:13 | 129 123-133 | 1318 | 166 164-168 | 260 216-337 | 7/0 |
0.75 | 6:52 | 1:09 | 9:12 | 130 129-133 | 1195 | 168 166-168 | 227 219-234 | 9/0 |
0.88 | 7:59 | 1:07 | 8:58 | 130 129-132 | 1166 | 168 166-170 | 236 225-245 | 4/0 |
1.00 | 9:07 | 1:08 | 9:02 | 133 130-134 | 1201 | 169 168-170 | 249 241-266 | 5/0 |
1.13 | 10:13 | 1:06 | 8:46 | 134 133-135 | 1174 | 170 170-170 | 230 213-255 | 5/0 |
1.25 | 11:19 | 1:06 | 8:51 | 134 131-137 | 1186 | 168 164-170 | 243 186-301 | 6/1 |
1.38 | 12:23 | 1:04 | 8:30 | 136 134-139 | 1156 | 169 162-172 | 249 215-296 | 2/3 |
1.50 | 13:20 | 57 | 7:34 | 129 124-134 | 976 | 166 162-170 | 194 173-220 | 10/0 |
1.63 | 14:04 | 44 | 5:55 | 131 124-136 | 774 | 176 154-182 | 256 164-315 | 1/5 |
1.75 | 14:49 | 44 | 5:56 | 140 133-145 | 830 | 180 180-180 | 294 283-312 | 0/15 |
1.88 | 15:34 | 46 | 6:07 | 145 144-147 | 888 | 180 180-180 | 298 285-312 | 0/8 |
2.00 | 16:20 | 46 | 6:06 | 149 147-151 | 910 | 179 172-182 | 312 305-320 | 0/6 |
2.13 | 17:24 | 1:04 | 8:30 | 143 134-150 | 1215 | 166 160-180 | 219 172-308 | 1/4 |
2.25 | 18:23 | 59 | 7:49 | 127 124-134 | 992 | 166 160-176 | 214 207-224 | 0/5 |
2.38 | 19:10 | 48 | 6:20 | 137 127-144 | 869 | 180 180-182 | 304 227-328 | 0/5 |
2.50 | 19:54 | 44 | 5:52 | 147 144-149 | 862 | 180 178-180 | 313 266-380 | 3/3 |
2.63 | 20:39 | 45 | 5:59 | 149 148-149 | 892 | 180 178-182 | 298 258-339 | 0/10 |
2.75 | 21:30 | 51 | 6:45 | 153 149-153 | 1034 | 179 164-180 | 331 274-340 | 2/1 |
2.88 | 22:40 | 1:11 | 9:26 | 143 133-153 | 1349 | 162 158-164 | 220 213-266 | 4/0 |
3.00 | 23:45 | 1:04 | 8:34 | 135 133-138 | 1157 | 164 160-174 | 226 219-234 | 2/0 |
3.13 | 24:31 | 46 | 6:11 | 143 135-149 | 885 | 180 176-182 | 332 240-354 | 4/0 |
3.25 | 25:20 | 49 | 6:30 | 151 149-152 | 981 | 180 180-180 | 316 310-327 | 2/0 |
3.38 | 26:08 | 48 | 6:22 | 153 152-154 | 975 | 180 180-180 | 300 296-304 | 1/0 |
3.50 | 26:59 | 51 | 6:48 | 153 153-154 | 1041 | 177 162-180 | 303 295-316 | 1/0 |
3.63 | 28:05 | 1:06 | 8:50 | 144 136-154 | 1273 | 164 162-164 | 219 210-292 | 0/1 |
3.75 | 29:06 | 1:01 | 8:06 | 132 127-136 | 1068 | 166 164-182 | 218 213-269 | 1/3 |
3.88 | 29:53 | 47 | 6:15 | 140 133-145 | 876 | 180 180-182 | 310 279-323 | 1/2 |
4.00 | 30:40 | 47 | 6:16 | 146 145-149 | 916 | 180 180-180 | 315 313-319 | 0/3 |
4.13 | 31:27 | 47 | 6:17 | 149 148-150 | 937 | 180 180-180 | 306 297-310 | 0/1 |
4.25 | 32:18 | 51 | 6:49 | 151 148-152 | 1030 | 177 160-182 | 305 256-310 | 0/0 |
4.38 | 33:25 | 1:07 | 8:56 | 143 133-150 | 1278 | 163 160-166 | 209 196-243 | 0/0 |
4.50 | 34:28 | 1:03 | 8:22 | 133 130-136 | 1114 | 166 162-180 | 221 214-252 | 1/1 |
4.63 | 35:17 | 49 | 6:34 | 143 136-148 | 940 | 180 180-182 | 300 259-324 | 2/0 |
4.75 | 36:07 | 50 | 6:42 | 149 147-150 | 999 | 180 180-180 | 298 291-310 | 1/0 |
4.88 | 36:57 | 50 | 6:38 | 151 150-152 | 1003 | 180 180-180 | 292 291-294 | 3/0 |
5.00 | 37:52 | 55 | 7:16 | 153 152-155 | 1112 | 177 162-180 | 301 235-321 | 2/1 |
5.13 | 39:01 | 1:10 | 9:17 | 145 139-153 | 1346 | 164 162-164 | 212 202-232 | 2/1 |
5.25 | 40:04 | 1:02 | 8:20 | 136 131-140 | 1132 | 163 144-180 | 221 207-278 | 3/0 |
5.38 | 40:52 | 48 | 6:25 | 146 138-151 | 936 | 180 180-182 | 324 280-342 | 1/2 |
5.50 | 41:39 | 48 | 6:21 | 152 150-153 | 964 | 180 176-182 | 306 302-320 | 1/2 |
5.63 | 42:28 | 48 | 6:26 | 153 152-154 | 985 | 180 178-182 | 303 301-305 | 1/2 |
5.75 | 43:23 | 55 | 7:21 | 152 151-153 | 1117 | 176 158-188 | 282 178-302 | 0/3 |
5.88 | 44:34 | 1:11 | 9:29 | 139 132-150 | 1319 | 160 156-162 | 189 176-195 | 0/3 |
6.00 | 45:34 | 1:00 | 7:57 | 130 127-133 | 1033 | 166 162-184 | 212 195-288 | 0/4 |
6.13 | 46:20 | 46 | 6:08 | 142 134-146 | 872 | 180 180-182 | 306 290-318 | 0/1 |
6.25 | 47:08 | 48 | 6:24 | 149 146-150 | 954 | 180 180-180 | 310 300-320 | 10/0 |
6.38 | 47:59 | 52 | 6:52 | 151 149-152 | 1037 | 180 180-180 | 313 305-330 | 3/2 |
6.50 | 49:05 | 1:05 | 8:44 | 154 152-155 | 1344 | 175 162-182 | 304 215-346 | 2/1 |
6.63 | 50:14 | 1:10 | 9:19 | 144 135-152 | 1341 | 163 162-164 | 198 177-235 | 6/0 |
6.75 | 51:20 | 1:05 | 8:42 | 135 129-141 | 1175 | 167 162-180 | 236 204-302 | 6/0 |
6.87 | 52:13 | 53 | 7:06 | 147 141-151 | 1043 | 180 178-182 | 318 303-323 | 2/0 |
7.00 | 53:06 | 53 | 7:07 | 153 151-154 | 1089 | 180 178-180 | 304 280-327 | 5/0 |
7.12 | 53:59 | 52 | 6:58 | 154 153-155 | 1072 | 180 180-180 | 284 274-317 | 5/0 |
7.25 | 55:00 | 1:01 | 8:09 | 154 152-155 | 1255 | 174 160-180 | 290 232-330 | 8/0 |
7.37 | 56:15 | 1:15 | 10:01 | 147 144-152 | 1473 | 164 162-166 | 227 212-244 | 11/0 |
7.50 | 57:33 | 1:18 | 10:28 | 146 144-147 | 1528 | 164 162-166 | 265 244-284 | 4/0 |
7.62 | 58:41 | 1:08 | 9:03 | 145 140-148 | 1311 | 165 162-168 | 213 184-259 | 0/11 |
7.75 | 59:44 | 1:03 | 8:24 | 134 130-140 | 1125 | 165 162-166 | 195 164-273 | 3/2 |
7.87 | 1:00:47 | 1:03 | 8:23 | 135 133-136 | 1132 | 162 156-166 | 223 202-272 | 1/6 |
8.00 | 1:01:46 | 1:00 | 7:56 | 134 132-135 | 1064 | 165 162-166 | 222 200-247 | 0/6 |
8.12 | 1:02:47 | 1:00 | 8:00 | 132 131-134 | 1057 | 164 158-166 | 222 220-231 | 0/6 |
8.25 | 1:03:46 | 59 | 7:54 | 133 132-134 | 1050 | 165 160-166 | 224 220-235 | 0/5 |
8.37 | 1:04:45 | 1:00 | 7:58 | 132 130-134 | 1052 | 169 164-186 | 212 157-235 | 0/11 |
8.50 | 1:05:46 | 1:01 | 8:07 | 131 130-133 | 1064 | 166 164-168 | 225 162-251 | 1/3 |
8.62 | 1:06:52 | 1:05 | 8:44 | 135 132-136 | 1179 | 164 158-166 | 236 228-247 | 2/1 |
8.75 | 1:08:03 | 1:11 +4 | 9:26 | 137 135-139 | 1291 | 165 164-168 | 231 95-272 | 6/0 |
8.75 | 1:08:05 | 2 | 17:51 | 139 139-139 | 2481 | 166 166-166 | 270 270-270 | 0/0 |
Heart
139/155max
- Show Beats/Mile
- BPM
- WHR
- MHR
- Bands
Elevation
Asc 153m,
Range 75m, Flat prediction 1:05:40
Elevation Graph
Biggest Climbs (m) | Min/mi |
---|---|
50 3.2% | 8:27 |
37 3.3% | 9:11 |
16 1.1% | 7:22 |
14 5.4% | 8:27 |
11 5.7% | 9:13 |
See your biggest climbs |
Power
255W (380 max)
Power Graph
Power Bands
Cadence
170 (188 max)
Stride Length: 122cm
Cadence Chart
Cadence Bands
% | Cad | Mi | Time | Min/mi | |
---|---|---|---|---|---|
Run | 100.0 | 179 | 8.8 | 1:08:04 | 7:47 |
Walk | 0.0 | 164 | 0 | 0 | NAN:00:00 |
Still | 0.0 | - | - | 1 | - |
Benchmarks
Predictions
Dist | Time | Per Mile | WAVA |
---|---|---|---|
1M | 6:49 | 6:49 | 69.31 |
5km | 22:42 | 7:18 | 68.73 |
5M | 37:35 | 7:31 | 67.83 |
10km | 47:19 | 7:37 | 67.34 |
10M | 1:18:22 | 7:50 | 66.86 |
Half | 1:44:20 | 7:58 | 66.32 |
20M | 2:43:22 | 8:10 | 66.35 |
Mara | 3:37:31 | 8:18 | 66.68 |
Bespoke Fields
Please wait... saving your change.
Close
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.
Click here to report this training entry
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.
Click here to report this training entry