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Sat 11th Sep 2021 at 9:50am by TeeBee

Run > Intervals

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Time
38:40
Miles
3.48
Min/mi
11:07
Pacing
80.6%
WAVA
48.95
Stride(cm)
88
Cals
353
Cadence
164
BPM
164
%MHR
82.9
B/mi
1824
Asc(m)
139
Surface
Road

Notes & Comments

2 comments

Running economy session
10 minutes easy running/8 x 20s hard effort off 2 minutes easy/10 minutes easy running

Cadence set at 169 throughout, but obviously ignored that for the intervals (but tried to follow the cadence in the recovery). Not sure about the cadence in the first rep - think that must be a Garmin anomaly.

Really happy with the consistency of the intervals (bar rep 6) - even more obvious looking at average km pace for each: 3:42; 3:43; 3:48; 3:43; 3:36; 3:55; 3:37; 3:28 - went all out on the last one :o)

Foot grumbled slightly, worst on the way home (legs pretty fatigued by that point). Not much of an issue since I got home)

Split Summary
===
1) 0.92m - 10:00(10:56/m) 145/167bpm [1584b/mi] 81cal 5.49/6.28mph

2) 0.06m - 20(5:59/m) 168/174bpm [1005b/mi] 3cal 10.03/10.16mph
3) 0.16m - 2:00(12:38/m) 165/176bpm [2085b/mi] 19cal 4.75/9.27mph
4) 0.06m - 20(6:01/m) 166/175bpm [998b/mi] 3cal 9.99/10.27mph
5) 0.15m - 2:00(13:02/m) 166/177bpm [2165b/mi] 19cal 4.6/9.83mph
6) 0.05m - 20(6:08/m) 169/178bpm [1037b/mi] 3cal 9.78/10.14mph
7) 0.16m - 2:00(12:40/m) 170/182bpm [2153b/mi] 19cal 4.74/10.08mph
8) 0.06m - 20(6:00/m) 173/180bpm [1038b/mi] 3cal 10/10.4mph
9) 0.16m - 2:00(12:39/m) 171/184bpm [2164b/mi] 19cal 4.74/10.46mph
10) 0.06m - 20(5:48/m) 170/177bpm [987b/mi] 3cal 10.34/10.75mph
11) 0.16m - 2:00(12:27/m) 174/184bpm [2166b/mi] 19cal 4.82/10.75mph
12) 0.05m - 20(6:18/m) 175/181bpm [1103b/mi] 3cal 9.52/10.27mph
13) 0.16m - 2:00(12:36/m) 175/186bpm [2206b/mi] 20cal 4.76/10.27mph
14) 0.06m - 20(5:50/m) 175/177bpm [1020b/mi] 3cal 10.3/11.21mph
15) 0.16m - 2:00(12:42/m) 176/185bpm [2234b/mi] 19cal 4.73/11.21mph
16) 0.06m - 20(5:36/m) 178/183bpm [995b/mi] 3cal 10.73/10.9mph
17) 0.12m - 2:00(17:08/m) 173/189bpm [2963b/mi] 19cal 3.5/10.92mph

18) 0.9m - 10:00(11:10/m) 172/179bpm [1920b/mi] 95cal 5.38/5.74mph

10:00 20 2:00 20 2:00 20 2:00 20 2:00 20 2:00 20 2:00 20 2:00 20 2:00 10:00

	LindsD This looks good Well done
	alpenrose Looks like a great session.

Pace

48%

27%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.91	10:00	10:00 +4	10:57	143 90-167	1566	167 114-170	14/15
1.84	20:00	10:00 +10	10:48	168 151-184	1813	163 108-200	8/8
2.67	30:00	10:00	12:00	174 160-189	2088	158 102-206	14/7
3.48	38:55	8:55	11:02	173 167-178	1910	168 166-172	12/13

Heart

164/189max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 139m, Range 10m, Flat prediction 38:40

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

164 (206 max) Stride Length: 88cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	88.8	170	3.2	34:33	10:44
Walk	11.2	111	0.3	4:22	16:49

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:26	9:46	40.66%	More
800m	5:00	10:03	43.45%	More
1km	6:23	10:17	44.30%	More
Mile	10:34	10:34	45.66%	More
5k	34:31	11:07	48.81%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:02	10:02	48.07
5km	34:12	11:00	49.27
5M	57:14	11:27	48.08
10km	1:12:23	11:39	47.61
10M	2:01:07	12:07	46.91
Half	2:42:13	12:23	45.76
20M	4:16:22	12:49	45.59
Mara	5:43:20	13:06	45.10

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