Thu 11th May 2023 at 5:55am by Ness

Run > Intervals

Amazing

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Time
40:13
Miles
4.13
Min/mi
9:44
Pacing
88.8%
WAVA
58.82
Stride(cm)
95
Cals
396
Cadence
175
BPM
139
%MHR
75.2
B/mi
1355
Asc(m)
25
Surface
Road

Notes & Comments

9 comments

Intervals. 10x400m with 2 minutes recovery in between. Felt tough. Target time for interval was 2:11. Didn't get it on all of them but fairly close. Hopefully better next time.....
1) 0.25mi - 2:07(8:29/mi) 126/137bpm [1068b/mi] 20cal
2) 0.18mi - 2:00(11:06/mi) 134/136bpm [1488b/mi] 18cal
3) 0.25mi - 2:08(8:30/mi) 129/139bpm [1097b/mi] 24cal
4) 0.19mi - 2:00(10:24/mi) 138/142bpm [1436b/mi] 17cal
5) 0.25mi - 2:10(8:40/mi) 140/145bpm [1214b/mi] 24cal
6) 0.18mi - 2:00(10:55/mi) 141/144bpm [1540b/mi] 19cal
7) 0.25mi - 2:07(8:28/mi) 140/143bpm [1185b/mi] 19cal
8) 0.19mi - 2:00(10:26/mi) 137/143bpm [1429b/mi] 19cal
9) 0.25mi - 2:15(9:02/mi) 138/146bpm [1246b/mi] 25cal
10) 0.18mi - 2:00(10:58/mi) 139/145bpm [1524b/mi] 16cal
11) 0.25mi - 2:15(8:59/mi) 143/153bpm [1284b/mi] 25cal
12) 0.17mi - 2:00(11:26/mi) 139/149bpm [1590b/mi] 17cal
13) 0.25mi - 2:23(9:30/mi) 141/145bpm [1340b/mi] 26cal
14) 0.18mi - 2:00(11:19/mi) 144/156bpm [1630b/mi] 19cal
15) 0.25mi - 2:11(8:46/mi) 142/148bpm [1245b/mi] 23cal
16) 0.17mi - 2:00(11:38/mi) 143/147bpm [1663b/mi] 18cal
17) 0.25mi - 2:16(9:05/mi) 148/153bpm [1343b/mi] 24cal
18) 0.18mi - 2:00(11:23/mi) 143/152bpm [1627b/mi] 18cal
19) 0.25mi - 2:19(9:14/mi) 145/153bpm [1339b/mi] 24cal
20) 0.01mi - 3(7:31/mi) 152/153bpm [1142b/mi] 1cal

2:07 2:00 2:08 2:00 2:10 2:00 2:07 2:00 2:15 2:00 2:15 2:00 2:23 2:00 2:11 2:00 2:16 2:00 2:19 3

	Sigh Excellent, well done!
	Autumnleaves It is a tough session. I always have a bit of an issue with the project joker intervals though. 10 is a lot, and your recoveries are short. So well done!
	Ness Thanks, both. I did find that one particularly tough today, AL. I was thinking it was down to yesterday's run too.
	Velociraptor Well done 😀 Especially after a long run and weight training yesterday.
	Ness Thanks, Vrap. 😊
	Rosehip It’s supposed to feel tough Well done 👍
	Ness True, and thanks x
	Fenland Flier Were the 'slower' reps uphill? Looks like they may have been to me. I'd be happy with all those reps myself.
	Ness They probably were. I didn't think about that. Thanks x

Pin Map

0mi in 0

Pace

15%

11%

48%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.08	10:00	10:00	9:16	132 100-143	1223	176 160-192	11/38
2.11	20:00	10:00	9:42	139 133-145	1347	173 162-184	10/38
3.11	30:00	10:00	10:03	141 131-156	1417	174 162-192	15/11
4.12	40:00	10:00	9:51	145 133-153	1429	174 162-186	13/16
4.13	40:13	13	17:29	152 151-153	2657	177 176-178	0/0

Heart

139/156max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 25m, Range 61m, Flat prediction 40:13

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

175 (192 max) Stride Length: 95cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	100.0	174	4.1	40:13	9:44
Walk	0.0	0	0	0	NAN:00:00

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:06	8:27	48.78%	More
800m	4:33	9:09	50.35%	More
1km	5:40	9:07	52.58%	More
Mile	9:20	9:20	54.07%	More
5k	30:02	9:40	58.72%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:42	8:42	58.02
5km	29:34	9:31	59.65
5M	49:26	9:53	58.33
10km	1:02:31	10:04	57.79
10M	1:44:31	10:27	57.06
Half	2:19:54	10:41	55.74
20M	3:40:57	11:03	55.68
Mara	4:55:46	11:17	55.18

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