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Thu 22nd May 2025 at 6:44pm by hillstrider

Run > Intervals
  • Time
    31:29
  • Miles
    2.50
  • Min/mi
    12:36
  • Pacing
    65.1%
  • WAVA
    52.46
  • Stride(cm)
    83
  • Cals
    234
  • Watts
    180
  • Cadence
    154
  • BPM
    107
  • %MHR
    63.8
  • B/mi
    1350
  • Asc(m)
    2
  • Surface
    Grass

Notes & Comments

A great track session with the running club. It's good to run with younger runners. The next eldest was 20 years younger than me! The session was 2 sets of 200 400 600 metres with 100 200 300 metres jog/walk recoveries. I was pleased that each of the second set efforts was quicker than in the first. I didn't record the warm up laps before the session, or the warm downs afterwards.

1) 0.13mi - 1:03(8:03/mi) 89/106bpm [717b/mi] 6cal 246/334W
2) 0.05mi - 57(17:39/mi) 106/111bpm [1870b/mi] 7cal 106/275W
3) 0.25mi - 2:11(8:46/mi) 118/127bpm [1034b/mi] 21cal 241/287W
4) 0.12mi - 1:56(16:16/mi) 121/133bpm [1969b/mi] 16cal 134/258W
5) 0.38mi - 3:19(8:48/mi) 114/125bpm [1004b/mi] 31cal 249/356W
6) 0.18mi - 3:11(17:15/mi) 97/125bpm [1673b/mi] 19cal 98/267W
7) 0.12mi - 1:02(8:21/mi) 83/98bpm [693b/mi] 9cal 241/286W
8) 0.06mi - 1:07(18:16/mi) 104/114bpm [1899b/mi] 6cal 104/265W
9) 0.25mi - 2:08(8:32/mi) 111/119bpm [947b/mi] 20cal 262/331W
10) 0.12mi - 2:09(18:15/mi) 110/124bpm [2008b/mi] 14cal 97/242W
11) 0.37mi - 3:12(8:36/mi) 118/125bpm [1015b/mi] 32cal 251/318W
12) 0.46mi - 9:15(19:58/mi) 103/125bpm [2057b/mi] 53cal 99/252W
1:03 57 2:11 1:56 3:19 3:11 1:02 1:07 2:08 2:09 3:12 9:15
Lesley C
A track session, fantastic.
geordiegirl
Good track session well done. Rest and smash Saturday!
hillstrider
Thanks both, I felt really strong, so I'm hoping for positive results tomorrow 😃

Map
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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
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. Power Watts Watts Ascent mtrs Asc.
0.13 1:01 1:01 7:50 89 82-106 697 174 0-214 246 0-334 2/2
0.18 1:59 58 17:55 106 101-111 1899 111 0-132 106 0-275 1/1
0.43 4:10 2:11 8:45 118 101-127 1033 180 0-190 241 0-287 4/4
0.55 6:05 1:55 16:12 121 104-133 1960 129 112-186 135 85-258 1/2
0.93 9:24 3:19 8:49 114 96-125 1005 182 0-192 249 0-356 4/4
1.11 12:35 3:11 17:17 97 74-125 1676 109 0-184 98 0-267 4/4
1.24 13:37 1:02 8:20 83 73-98 692 178 0-194 241 77-286 1/1
1.30 14:44 1:07 18:12 104 96-114 1892 112 0-128 104 32-265 1/1
1.55 16:52 2:08 8:33 111 99-119 949 185 126-196 262 105-331 3/3
1.66 19:01 2:09 18:15 110 95-124 2007 109 0-188 97 0-242 3/3
2.04 22:13 3:12 8:36 118 96-125 1014 185 118-192 251 97-318 4/5
2.50 31:29 9:16 +1 20:01 103 81-125 2062 102 0-184 99 0-252 10/9

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    107 avge / 133 max Delete HR Trace

  • Cadence Distribution

    154 avge / 214 max Stride Length: 83cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 53.1 182 1.8 16:42 9:22
    Walk 41.7 116 0.7 13:07 18:17
    Still 5.2 - - 1:39 -

  • Power Distribution

    180W (356 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:07 8:33 54.70% More
    800m 5:12 10:28 51.34% More
    1km 6:19 10:10 56.76% More
    Mile 10:43 10:43 61.70% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 10:48 10:48 61.21
    5km 40:35 13:04 49.86
    5M 1:10:45 14:09 46.47
    10km 1:31:12 14:41 44.95
    10M 2:39:00 15:54 42.71
    Half 3:37:58 16:38 41.32
    20M 5:57:20 17:52 39.56
    Mara 8:09:51 18:42 38.67

Bespoke Fields

Amend your bespoke fields
Asics 1000 v13
Asics 1000 v13
shoes Asics 1000 v11 4th pair

Borg Rating of Perceived Exertion

  • 1 Very Light
  • 2 Light
  • 3 Light
  • 4 Medium
  • 5 Medium
  • 6 Medium
  • 7 Vigorous
  • 8 Vigorous
  • 9 Very Hard
  • 10 Max Effort


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