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Tue 5th Sep 2023 at 6:14pm by westmoors

Run > Intervals
  • humid
  • v warm
  • Time
    44:00
  • Miles
    4.45
  • Min/mi
    9:53
  • Pacing
    88.6%
  • WAVA
    54.72
  • Stride(cm)
    95
  • Cadence
    171
  • BPM
    144
  • %MHR
    85.9
  • B/mi
    1426
  • Surface
    Mixed

Notes & Comments

Trimmed from another training entry

Left little toe started to hurt at end of last rep!

Split Summary
===
2) 0.12mi - 1:00(8:21/mi) 136/142bpm [1137b/mi] 10cal 7.18/8.18mph Target: 8:29 - 8:34 so too fast!
3) 0.17mi - 2:00(12:00/mi) 135/142bpm [1619b/mi] 18cal 5/7.43mph
4) 0.12mi - 1:00(8:31/mi) 136/142bpm [1158b/mi] 10cal 7.04/7.06mph Target: 8:29 - 8:34 spot on :-)
5) 0.17mi - 2:00(11:50/mi) 137/143bpm [1622b/mi] 19cal 5.07/7.03mph
6) 0.34mi - 3:00(8:49/mi) 143/147bpm [1262b/mi] 32cal 6.8/6.85mph Target: 8:39 - 8:44 bit slow.
7) 0.18mi - 2:00(10:49/mi) 142/147bpm [1537b/mi] 21cal 5.55/6.85mph

8) 0.33mi - 3:00(9:04/mi) 145/148bpm [1314b/mi] 33cal 6.62/7.22mph Target: 8:39 - 8:44 very slow!
9) 0.18mi - 2:00(11:20/mi) 143/148bpm [1621b/mi] 19cal 5.29/6.62mph
10) 1mi - 9:13(9:13/mi) 148/150bpm [1365b/mi] 103cal 6.51/6.99mph Target: 8:59 - 9:04 slow
11) 0.08mi - 47(9:34/mi) 150/150bpm [1436b/mi] 8cal 6.27/6.72mph Target: 8:59 - 9:04 slowing
12) 0.16mi - 2:00(12:44/mi) 146/150bpm [1859b/mi] 19cal 4.71/6.41mph
13) 0.32mi - 3:00(9:25/mi) 147/150bpm [1385b/mi] 32cal 6.37/6.99mph Target: 8:39 - 8:44 extremely slow
14) 0.17mi - 2:00(11:29/mi) 144/149bpm [1655b/mi] 19cal 5.22/6.45mph
15) 0.33mi - 3:00(9:11/mi) 147/150bpm [1350b/mi] 33cal 6.53/7.47mph Target: 8:39 - 8:44 better but still slow
16) 0.18mi - 2:00(10:56/mi) 144/150bpm [1574b/mi] 20cal 5.49/6.22mph
17) 0.12mi - 1:00(8:25/mi) 145/148bpm [1220b/mi] 10cal 7.13/7.33mph Target: 8:29 - 8:34 bit quick!
18) 0.18mi - 2:00(10:49/mi) 146/148bpm [1579b/mi] 21cal 5.55/7.16mph
19) 0.12mi - 1:00(8:38/mi) 145/148bpm [1252b/mi] 10cal 6.95/7.22mph Target: 8:29 - 8:34 too slow.
20) 0.19mi - 2:00(10:48/mi) 143/148bpm [1545b/mi] 20cal 5.55/7.18mph

Multigraph

  • Pace
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad.
0.06 31 31 8:15 133 130-137 1097 177 164-180
0.13 1:03 32 8:39 141 138-142 1219 175 166-178
0.19 1:46 43 11:30 140 137-142 1610 163 160-164
0.25 2:33 47 12:32 133 130-137 1667 163 162-164
0.31 3:13 40 10:39 130 129-132 1384 168 162-180
0.38 3:46 32 8:34 137 133-140 1174 178 178-180
0.44 4:26 40 10:41 141 140-142 1506 168 160-178
0.50 5:08 42 11:15 138 136-140 1554 164 162-164
0.56 5:52 44 11:44 134 133-136 1572 163 162-164
0.63 6:28 36 9:36 134 133-137 1286 170 162-178
0.69 7:01 33 8:50 141 138-143 1247 178 178-178
0.75 7:35 34 9:00 145 143-146 1306 176 176-178
0.81 8:08 33 8:46 146 145-146 1280 176 176-176
0.88 8:41 33 8:51 147 146-147 1301 175 174-176
0.94 9:17 36 9:32 146 145-147 1392 169 162-176
1.00 10:00 43 11:28 142 139-145 1628 164 164-164
1.06 10:38 38 10:13 140 139-141 1431 166 164-166
1.13 11:14 36 9:42 139 139-141 1348 170 164-180
1.19 11:46 31 8:23 143 142-144 1200 178 178-178
1.25 12:22 36 9:32 146 145-147 1393 177 176-178
1.31 12:59 37 9:55 147 147-147 1458 174 172-176
1.38 13:32 33 8:55 147 147-148 1312 175 174-176
1.44 14:07 35 9:17 148 147-148 1373 173 160-176
1.50 14:50 43 11:28 146 143-147 1673 163 160-164
1.56 15:33 43 11:33 141 140-143 1628 164 164-166
1.63 16:10 37 9:45 139 139-140 1355 169 166-174
1.69 16:42 32 8:36 142 140-144 1220 177 176-178
1.75 17:16 34 9:02 145 144-146 1310 176 176-178
1.81 17:50 34 9:12 147 145-147 1352 176 174-178
1.88 18:25 35 9:17 147 147-148 1364 176 174-176
1.94 18:59 34 9:03 148 148-149 1339 174 174-176
2.00 19:38 38 10:15 148 147-148 1518 174 174-174
2.06 20:14 36 9:41 148 148-149 1434 175 174-176
2.13 20:49 35 9:20 149 148-149 1390 175 174-176
2.19 21:24 35 9:19 149 148-150 1389 173 172-174
2.25 21:59 35 9:18 148 147-149 1375 174 172-176
2.31 22:33 34 9:10 149 149-150 1366 176 174-178
2.38 23:08 35 9:15 150 150-150 1388 175 174-176
2.44 23:42 34 9:04 150 150-150 1359 176 174-176
2.50 24:16 34 9:01 150 150-150 1353 176 174-176
2.56 24:50 35 9:16 150 150-150 1389 175 174-176
2.63 25:24 34 9:01 150 150-150 1352 176 174-176
2.69 26:02 37 10:00 150 150-150 1499 173 168-174
2.75 26:54 53 14:05 148 145-150 2084 157 120-166
2.81 27:38 44 11:36 144 142-145 1672 163 162-164
2.88 28:18 40 10:37 143 142-144 1518 169 164-174
2.94 28:55 38 10:00 145 144-147 1450 176 172-178
3.00 29:28 33 8:40 148 147-148 1283 176 174-178
3.06 30:03 36 9:32 149 148-150 1420 176 174-178
3.13 30:37 33 8:53 149 149-150 1323 176 174-176
3.19 31:19 43 11:21 148 148-149 1680 168 160-176
3.25 32:01 42 11:10 146 144-147 1630 164 162-166
3.31 32:43 42 11:13 142 140-143 1593 164 164-166
3.38 33:19 35 9:28 141 140-143 1334 170 164-178
3.44 33:51 32 8:38 145 143-146 1252 178 178-178
3.50 34:27 36 9:31 148 147-149 1409 176 176-176
3.56 35:04 37 9:47 149 148-149 1458 175 174-176
3.63 35:39 36 9:33 149 148-150 1424 174 174-176
3.69 36:18 38 10:14 148 148-149 1515 168 158-176
3.75 36:58 40 10:45 146 144-150 1569 164 162-164
3.81 37:39 40 10:46 142 141-143 1530 165 164-166
3.88 38:14 36 9:30 142 141-143 1348 172 164-182
3.94 38:46 32 8:35 146 144-147 1254 182 182-184
4.00 39:23 36 9:44 148 148-148 1440 173 164-182
4.06 40:05 42 11:10 146 145-147 1631 166 166-166
4.13 40:44 39 10:28 144 144-146 1508 166 166-166
4.19 41:22 38 10:07 143 143-145 1447 177 166-188
4.25 41:52 30 8:08 147 146-148 1195 183 182-184
4.31 42:30 37 9:58 148 147-148 1476 168 164-182
4.38 43:11 41 10:52 144 142-146 1564 165 164-166
4.44 43:51 41 10:49 140 139-141 1514 165 164-166
4.45 43:58 7 11:14 139 139-139 1560 164 164-164

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    144 avge / 150 max Delete HR Trace

  • Cadence Distribution

    171 avge / 188 max Stride Length: 95cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.8 170 4.4 43:52 9:52
    Walk 0.2 120 0 6 22:40

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    100m 30 7:57 42.63% More
    200m 1:03 8:24 44.56% More
    400m 2:11 8:45 45.83% More
    800m 4:33 9:09 48.33% More
    1km 5:43 9:13 50.00% More
    Mile 9:13 9:13 52.60% More
    5k 30:12 9:43 55.45% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 8:41 8:41 55.86
    5km 29:47 9:35 56.22
    5M 49:56 9:59 54.29
    10km 1:03:15 10:11 53.36
    10M 1:46:04 10:36 52.53
    Half 2:22:14 10:51 51.87
    20M 3:45:16 11:16 50.46
    Mara 5:02:05 11:32 49.29

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